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What to eat after staying up late?
Those who stay up late, the first thing that comes to mind is to drink coffee or tea to refresh themselves. Caffeine is really refreshing. However, experiments at the Sleep Medicine Research Center of St. Luke's Hospital in the United States found that caffeine could not effectively improve work efficiency. Even if it is useful, it can only last for a short time.
In addition, although caffeine is refreshing, it will relatively consume the vitamin B group related to nerve and muscle coordination 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 will make people excited at first, but it will consume vitamin B group, which will lead to counterproductive and obesity problems.
Oral liquid: commercially available refreshing oral liquid, the main components are vitamins B, C, caffeine, traditional Chinese medicine, etc. It has a certain effect, but it will be dependent on regular drinking. In addition, the potential negative effects of these oral liquids are not clear.
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. Peanuts, almonds, cashews, walnuts and other dried fruit foods are rich in minerals such as protein, vitamin B, vitamin E, calcium, iron and vegetable oil, but the cholesterol content is very low, which has a special effect on restoring physical fitness.
Avoid fatty foods when staying up late, because it takes too long for fat to digest and absorb, and it is difficult to have an immediate effect. Therefore, snacks should be based on sugary foods that can be quickly decomposed into glucose, supplemented by noodles, eggs, cauliflower, bitter gourd, jujube, hawthorn and other foods rich in protein and vitamin C. Drink more boiled water, and you will be short of water if you stay up late.
For example, Lycium barbarum is rich in beta carotene, vitamin B 1, vitamin C, calcium, iron, etc., and has the functions of nourishing liver, tonifying kidney and improving eyesight. Because Lycium barbarum itself has a sweet taste, whether it is tea or snacks like raisins, it is of great help to the eyes, fatigue and deepening vision of computer families.
Lycium barbarum and rice: adding a little sugar after cooking porridge can alleviate the symptoms of blurred vision and tears.
Lycium barbarum and pork liver: Soup boiling can clear away heat and eliminate dry eyes and dark circles caused by staying up late.
Tomatoes: Tomatoes are called the protector of eyes. It can accelerate the regeneration of rhodopsin and promote the improvement of vision; Anthocyanins in tomatoes can effectively inhibit enzymes that destroy eye cells. Besides tomatoes, many other red, purple and blue vegetables, fruits or berries are rich in anthocyanins, such as eggplant, black cherry peel, black grapes and nectarines.
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How to arrange diet during the day
Generally speaking, the prevention and health care of staying up late depends on daily diet, but it is also essential to supplement some special nutrition. Demand for vitamins b, c, etc. The number of people staying up late will increase. If the intake is insufficient, it will increase. If it is insufficient, it will increase fatigue and seriously affect health.
Vitamin B family has many members, including folic acid, nicotinic acid, vitamin B6, vitamin B 12 and so on. They not only participate in metabolism, provide energy and protect nerve tissue cells, but also help to calm nerves and relieve anxiety. Vitamin B 1 is one of the nutritional sources of optic nerve. If vitamin B 1 is insufficient, eyes will be easily tired. Vitamin B2 deficiency is easy to cause keratitis. You can eat more sesame seeds, soybeans, fresh milk, malt and other foods.
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.
Vitamin A can improve the adaptability of those who stay up late to dim light and prevent visual fatigue by regulating the synthesis of retinal photosensitive substances. If you take too much vitamin A, you will have headache, nausea, vomiting and bone lesions. Especially pregnant women, we should pay special attention to the safe dosage, but natural carotenoids have antioxidant function and can be converted into vitamin A in the body, and natural carotenoids are safe and will not cause poisoning. The b sources of vitamin A are live, cod liver oil, milk and eggs of various animals. Natural carotenoids mainly come from plant foods, and carrots, amaranth, spinach, leeks, green peppers, red sweet potatoes, oranges, apricots, persimmons and red dates are the most abundant in fruits.
Vitamin E: It has a certain auxiliary effect on the treatment of some eye diseases. Soybean oil and peanut oil are high in the diet. 100g peanut oil contains 12mg vitamin E, which is the main source of vitamin E in diet.
In addition to dietary intake, vitamin supplements are also feasible. Vitamin B group members have their own functions, but they should coordinate with each other. They fight in groups in the human body, and only taking a single vitamin B6 and B 12 has little effect. Vitamin B group should be supplemented together. Vitamin C supplementation: It can reduce the secretion of hormones such as adrenaline. Tomatoes and oranges contain a lot.
Dinner is the main meal for people who stay up late, which can account for 30%-50% of the total calories. You can use high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food at night shift 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. In order to meet this requirement, we should often eat milk, eggs, fish, lean meat, pig liver, soybeans and their products, eat more vegetables and fruits, eat less pure sugar and high-fat foods, and control the intake of salt. Prepare more light food such as vegetables and fruits in the dinner on the day of staying up late, which can make the spirit of staying up late better.