First of all, pilots should pay attention to the choice of high-quality protein in their diet. What is a quality protein? The so-called high-quality protein mainly refers to animal protein, such as fish, meat, chicken, duck and so on. In addition, the protein content of bean products can not be ignored.

Secondly, it is a huge vitamin in the family.

WitA:WitA plays an important role in the generation, growth, development, differentiation and metabolism of vision. In addition, studies have proved that WitA can inhibit the occurrence of tumors. WitA in human body mainly comes from food, especially carrots. WitA is a fat-soluble vitamin, which can only be dissolved in oil and absorbed by human body, but it is not available to eat carrots raw. The correct way to use them is to fry them.

WitB family: * * nine species, all of which are water-soluble vitamins. Here are just a few you often hear.

B 1 can promote normal appetite, help digestion, prevent motion sickness, airsickness or seasickness, and maintain the nervous system, muscles and heart.

Normal function, improved intelligence. It widely exists in the shells and germ of grains, rice bran, bran, beans, green and juicy fruits and vegetables.

B2 promotes growth and development, keeps skin, hair and nails healthy, relieves eye fatigue, participates in the basic metabolism of carbohydrate, food, fat and protein together with other substances, and releases energy from food. Dairy products are undoubtedly one of the best sources of B2. Brown sugar paste, yeast, eggs, fruits, green leafy vegetables, beans, nuts, animal viscera, tongues, poultry, whole wheat bread, cereals and so on are also high in content.

B3 has a good function of repairing and nourishing vestibular function, effectively preventing rheumatoid arthritis, assisting sleep, treating vitiligo, preventing cancer, preventing and relieving severe migraine, promoting blood circulation and lowering blood pressure. Animal liver and kidney, lean meat, whole wheat products, beer yeast, malt, fish, eggs, fried peanuts, white poultry, avocados, dates, figs and other foods have the highest content.

B5 can effectively prevent aphtha, relieve fatigue, and treat memory loss and insomnia. Widely found in yeast, animal liver, kidney, malt and brown rice.

B6 is necessary for producing antibodies and red blood cells, preventing acne formation and normal absorption of vitamin B 12. Lean meat, sea cucumber, marine fish, eggs, walnuts, sunflower seeds, apples, green onions, Flammulina velutipes, etc. Are sources of intake.

B 12 is an important nutrient in the nervous system. Patients with insufficient intake of B 12 also have lower plasma total cholesterol and low-density cholesterol. The content of B 12 in milk can not be ignored.

WitC:WitC has many functions. Here are some closely related to pilots: anti-aging, anti-cancer, beauty, radiation protection and so on.

WitD: participate in the absorption of calcium in the body. Foods rich in vitamin D include salmon, red trout, cod liver oil, halibut liver oil, cream, eggs, chicken and duck livers and milk.

WitE: prevent oxidation of fatty compounds. Malt, soybean, vegetable oil, nuts, green leafy vegetables, spinach, added nutrients, whole wheat and unrefined grains are high in content.