What self-care measures should people who often stay up late take? First, to strengthen nutrition, we should choose low-quality protein, fat and vitamin B foods, such as milk, beef, pork, fish and beans. Also eat some dried fruits, such as walnuts, dates, longan and peanuts. , can play the role of anti-fatigue. The second is to strengthen physical exercise. You can exercise according to your age and interest to improve your physical fitness. If you feel tired or sleepy after staying up late, you should do gymnastics, Tai Ji Chuan or go outdoors. The third is to regulate the circadian rhythm. People who stay up all the year round should constantly modify and adapt themselves according to the schedule. The fourth is to eliminate the ideological burden. People who often stay up late should avoid anxiety and fear, build up confidence, and maintain a happy mood and high mood at night.
Diet and health care for staying up late.
Night shift workers should supplement enough vitamin A, because vitamin A can regulate the synthesis of rhodopsin, a photosensitive substance in the retina, and improve the adaptability of night shift workers to dim light, thus preventing visual fatigue.
Workers who stay up late are labor-intensive and consume a lot of energy, so we should pay attention to the supplement of high-quality protein. Protein, the best animal, can reach half of protein's total supply. Because animal protein contains essential amino acids, it is beneficial to ensure that workers who stay up late improve their work efficiency and health.
Self-care of those who stay up late.
Living in a tense modern society, people who don't stay up late are lucky. Staying up late will make the body's normal rhythm disorder, affecting vision, stomach and sleep. So, how should people who often stay up late take care of themselves?
People who stay up late are mostly people who do word work or often operate computers. After a hard night in dim light, it is easy to make eye muscles tired and eyesight decline. Dr Li Changping, a nutritionist in charge of nutrition department in Beijing Hospital of Ministry of Health, told reporters that vitamin A and vitamin B have certain effects on preventing visual impairment. Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of day and night workers to dim light and prevent visual fatigue. Therefore, we should eat more foods rich in vitamin A, such as carrots, leeks and eels, and animal foods rich in vitamin B, such as lean meat, fish and pig liver.
In addition, we should properly supplement calories and eat some fruits, vegetables, meat, eggs and other protein foods to supplement physical exertion, but don't eat too much. Dr. Li Changping believes that eating some dried fruits such as peanuts, almonds, cashews and walnuts is rich in minerals such as protein, vitamin B, vitamin E, calcium iron and vegetable oil, while the cholesterol content is very low, which has a special effect on restoring physical fitness.
People who stay up late should not only work hard on diet, but also strengthen physical exercise. If you feel lack of energy or want to sleep during staying up late, you should do gymnastics for a while or do some outdoor activities. Because staying up late will take up the time of normal sleep, you may wish to act according to circumstances in supplementary sleep. For example, when you come home from work, you can close your eyes in the car for a while, or arrange a short nap for yourself during your lunch break at work, which can not only restore your strength, but also refresh yourself.
What are the skills of staying up late?
Stay up late and work overtime, but also have the skills to stay strong. Otherwise, the iron body can't stand the hard work day and night! So, if you want to stay up late, please remember:
1. Don't eat instant noodles to fill your stomach, lest you get too angry. It's best to try fruit, toast, bread and porridge to satisfy your hunger.
2. Before staying up late, take a vitamin B nutritional pill. Vitamin B can relieve fatigue and enhance the body's resistance to stress.
3. Refreshing drinks, preferably mainly green tea, can refresh the mind, eliminate excess free radicals in the body and make you refreshed. However, people with bad stomachs had better drink Lycium barbarum soaked in water, which can relieve stress and improve eyesight!
Remember to remove makeup before staying up late, or wash your face first to avoid thick powder layer or oil stains, which will lead to acne all over your face under the torment of staying up late.
Remember to take a nap at noon the next day after staying up late.
Stay up like this.
Modern people have been upside down day and night because of their work or occupation. The reversal of circadian rhythm will have a certain negative impact on human physiological function and metabolism.
Under normal circumstances, the circadian rhythm of human body during the day and at night is obviously different. During the day, it is mainly the decomposition process of sympathetic nerve activity and substance metabolism, and at night it is mainly the synthesis process of parasympathetic nerve activity and substance metabolism. The results of biochemical observation also prove that the activities of different enzymes and the metabolism of endocrine hormones are also very different between day and night.
Tips for staying up late
1, eat hot things (such as hot instant noodles) when staying up late.
2. Don't eat too much for dinner.
Keep warm, don't freeze your stomach.
4. Be sure to have enough boiled water.
5. You can't sleep if you are tired after staying up late.
6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, always take a deep breath.
8, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
9. Be sure to have a full breakfast and don't eat cold food.
10, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.
The best diet for staying up late
People who often work at night should not only create good working conditions and ensure adequate sleep, but also scientifically arrange their three meals a day.
In the arrangement of three meals a day, we must first ensure that there is enough calorie intake. For example, in order to stimulate appetite, in the cooking process, we can try to make the kinds of food diversified, delicious and delicious; In order to make the distribution of heat energy in a day reasonable and prevent hunger and satiety, it is necessary to arrange the meal time and the percentage of calories per meal in the total calories of the whole day reasonably.
Dinner is very important for people who stay up late. The calories of dinner can account for 30%-50% of the total calories of a meal. You can eat some high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food can generally account for 20% to 25% of the total calories of a meal, and the meal time can be arranged around 3 pm; Breakfast calories can generally account for 15%-20% of the total dietary calories, and carbohydrates that are easy to digest and absorb should be the main ones. On the basis of ensuring adequate calorie intake, we should also pay attention to ensuring adequate intake of high-quality protein, inorganic salts and vitamins. Therefore, we should eat milk, eggs, fish, lean meat, pork liver, soybeans and their products properly, eat more fruits and vegetables, eat less pure sugar and high-fat foods, and control the intake of salt.
People who often stay up late are prone to symptoms of yin deficiency and internal heat. If you can pay attention to dinner and diet, it will help you stay energetic. Introduction is as follows:
(1) Stewed Eucommia ulmoides with pork loin. Eucommia ulmoides Oliv. 25g. , 1 pig kidney (fascia removed), and appropriate amount of water. Stew in water 1 hour. Take/kloc-0 every day or every other day. Has the effects of nourishing liver and kidney, strengthening tendons and bones. Suitable for people with backache and weakness after staying up late.
(2) Lotus seeds, lilies and lean meat are cooked together. Lotus seed (enucleated) 20g, lily 20g, lean meat 100g. Add some water to the same pot, and season the meat with salt after it is cooked and rotten. Every day 1 time. The product has the effects of clearing away heart fire, moistening lung, benefiting qi and calming nerves. Suitable for people with dry cough, insomnia, upset and palpitation after staying up late.
(3) Stewed duck eggs in raw land. 20g of Radix Rehmanniae, 1 ~ 2 duck eggs, boiled in water. After the eggs are cooked, shell them and stew them in the juice for 20 minutes. Add rock sugar to taste, eat eggs and drink juice. 65438+ 0 times a day or 2 ~ 3 times a week. The product has the effects of nourishing yin, clearing away heat, promoting fluid production and quenching thirst. Suitable for people with dry mouth and throat, swollen gums and fever after staying up late.
(4) Radix Puerariae sashimi soup. 250g of Radix Puerariae (vermicelli made of Radix Puerariae), washed and diced, raw fish (mullet) 1 strip, and boiled with appropriate amount of water. When the fish is cooked, add shredded ginger, oil and salt to taste, eat fish and drink soup. Every day or every other day 1 time. Has the effects of relaxing muscles and tendons, activating collaterals, invigorating qi and blood, and relieving muscle pain. Suitable for people with muscle soreness and neck swelling pain after staying up late.
(5) Prunella vulgaris stewed lean meat. Spica Prunellae 10g, lean pork 50 ~ 10g, appropriate amount of water * * * pot, add a little salt to taste the meat when it is cooked, and eat meat and drink soup. Every day 1 time. Has the effects of clearing away liver heat and lowering blood pressure. Suitable for people with hypertension, dizziness, headache and envy after staying up late.
How to stay up late for a nutritious diet?
Modern people have been upside down day and night because of their work or occupation. The reversal of circadian rhythm will have a certain negative impact on human physiological function and metabolism.
Under normal circumstances, the circadian rhythm of human body during the day and at night is obviously different. During the day, it is mainly the decomposition process of sympathetic nerve activity and substance metabolism, and at night it is mainly the synthesis process of parasympathetic nerve activity and substance metabolism. The results of biochemical observation also prove that the activities of different enzymes and the metabolism of endocrine hormones are also very different between day and night.
Therefore, people who often work at night should not only create good working conditions and ensure adequate sleep, but also scientifically arrange their three meals a day.
In the arrangement of three meals a day, we must first ensure that there is enough calorie intake. For example, in order to stimulate appetite, in the cooking process, we can try to make the kinds of food diversified, delicious and delicious; In order to make the distribution of heat energy in a day reasonable and prevent hunger and satiety, it is necessary to arrange the meal time and the percentage of calories per meal in the total calories of the whole day reasonably.
Dinner is very important for people who stay up late. The calories of dinner can account for 30% ~ 50% of the total calories of a meal. You can eat some high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food can generally account for 20% ~ 25% of the total calories of a meal, and the meal time can be arranged around 3 pm; Breakfast calories can generally account for 15% ~ 20% of the total dietary calories, and carbohydrates that are easy to digest and absorb should be the main ones. On the basis of ensuring adequate calorie intake, we should also pay attention to ensuring adequate intake of high-quality protein, inorganic salts and vitamins. Therefore, we should eat milk, eggs, fish, lean meat, pork liver, soybeans and their products properly, eat more fruits and vegetables, eat less pure sugar and high-fat foods, and control the intake of salt.
How do people who stay up late eat?
Those who stay up late, the first thing that comes to mind is to drink coffee or tea to refresh themselves. Nutritionists say caffeine can really refresh people.
However, the experiment of the Sleep Medicine Research Center of St. Luke's Hospital in the United States found that caffeine is not effective in improving work efficiency, and even if it is useful, it can only last for a short time.
Caffeine is refreshing, but it will relatively consume the B vitamins related to the coordination of nerves and muscles in the body. People who lack vitamin B group are more likely to be tired, more likely to form a vicious circle and form the habit of drinking tea and coffee. Demand is increasing, but the effect is getting worse. Therefore, when you have to stay up late, it is more effective to supplement more vitamin B groups.
When staying up late, some people think that eating sweets can supplement calories. In fact, sweets are also a big taboo for staying up late. Don't eat too many sweets after dinner or staying up late. Although high sugar is high in calories, it has an exciting effect to some extent, but it will consume vitamin B group, which will lead to the opposite effect and obesity.
Generally speaking, the prevention and health care of staying up late still depends on daily diet, and six kinds of food must be taken in a balanced way. But in order to stay up late, it is absolutely necessary to eat more foods rich in vitamin B for dinner! Vitamin B family has many members, including folic acid, nicotinic acid, vitamin B6 and vitamin B 12. They not only participate in metabolism, provide energy and protect nerve cells, but also help to calm nerves and relieve anxiety.
Dark green leafy vegetables and beans are rich in folic acid, which is helpful to cell repair and prevent infection and anemia; Vitamin B6 or nicotinic acid exists in liver, fish, whole grains, legumes, fruits and vegetables, which can maintain skin health and slow down aging; As for vitamin B 12 related to memory and attention, it can be eaten in red meat, milk and cheese.
Finally, I hope you can take good care of your health!