1 Recommend the best snacks for high school students.
1, dairy
Milk can inhibit the thinking activity of the brain, thus causing the brain to fall into a deep sleep state. Dairy products can not only supply enough energy to supplement protein, but also reduce people's irritability caused by overtime work. Pasta can not only provide enough energy, but also easily feel full.
2, black tea warms the stomach
From the aspect of drinking, you can drink some black tea to warm your stomach; Longan soaked in water is also a good drink, which can replenish sugar and calories in time.
3, millet porridge
Millet porridge is rich in nutrition, and the tryptophan content is second to none in all grains. Millet is also rich in starch, which can promote insulin secretion and increase the amount of tryptophan entering the brain from the surface. Hot porridge can not only replenish calories in time, but also be easily digested, so it is a very good tonic. For example, longan porridge warms the stomach and nourishes the heart; Jujube porridge enriches blood and benefits qi; Oatmeal porridge is nutritious and easy to digest. At the same time, black sesame paste and lotus root starch are convenient and easy to eat, and they are also good choices when staying up late.
4, quail eggs
Quail eggs are small in size, but the content of protein is equivalent to that of eggs, and the content of lecithin is 3-4 times higher than that of eggs, which has the function of nourishing the brain. In addition, the riboflavin content of quail eggs is 2.5 times that of eggs, which has a good protective effect on eyesight.
Step 5: nuts
Nuts, such as walnuts, can strengthen the brain, and cashews can supplement physical strength, eliminate fatigue and help digestion. You can also eat peanuts, almonds, walnuts and other nuts rich in minerals such as protein, vitamin B, vitamin E, calcium and iron.
6. Apple
Insomnia caused by excessive fatigue, you can eat some apples, bananas and pears. This kind of fruit belongs to alkaline food and can resist muscle fatigue. The sugar in fruit can be converted into serotonin in the body, which makes people fall asleep.
7.jujube
For people who are nervous and can't sleep, 30-60 grams of jujube can be used, with a little sugar and a proper amount of water, once every night before going to bed, which has a good hypnotic effect.
8, longan lotus seeds
Lotus seeds are helpful to sleep. 30 lotus seeds are decocted with salt and a little water once a night before going to bed. Longan specializes in insomnia caused by deficiency of heart, spleen and blood. Longan 10- 15, cooked before going to bed at night, has a good hypnotic effect.
What do high school students eat for dinner, healthy and nutritious?
1, digestible and light food
The food chosen for dinner should be easy to digest. The choice of general food should be light and avoid greasy, mainly semi-liquid, such as sliced soup, wonton, noodles, jiaozi, milk and cakes. When cooking, you might as well do it delicately. For example, vegetables and meat can be finely cut, and glutinous rice balls can be changed into delicate "small" ones, which are easy to chew and helpful for digestion. It is best to calculate the interval between midnight snack and sleep, not too close, so that you can digest food better.
2. Appropriate vitamin supplementation
Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of night workers to dim light, prevent visual fatigue and improve their working ability. Vitamin A exists in animal liver, milk, eggs and colored vegetables, so eat more foods rich in vitamin A, such as lean meat, fish, pig liver, carrots, sweet peppers, mangoes and pineapples. Vitamin C can relieve the physical fatigue of night shift personnel and enhance the body's resistance, so eat more fresh fruits and vegetables. Night shift personnel are prone to lack of sunshine, so vitamin D should be supplemented. Foods rich in vitamin D include eggs, fish and milk.
3, the weight should be appropriate
Midnight snack is a meal outside the "three-meal system", which is different from the next meal in weight and calories, and needs to be reduced appropriately. Generally speaking, midnight snack is eaten in a state of not being too hungry, so it is not advisable to eat too much in different periods. In addition, foods that are too large in shape are not easy to cause appetite.
Step 4 avoid high-fat foods
Foods with high fat content or fried foods are difficult to digest. Eating this kind of food before going to bed will not only increase the stomach load, but also make it difficult for people to fall asleep. At the same time, it is not recommended to eat too much meat at night. Some people often eat a lot of meat to eliminate fatigue and replenish physical strength, but eating too much meat before going to bed can easily lead to excessive calories, increase the burden on the gastrointestinal tract and affect the quality of sleep, but physical strength is not easy to recover, and diseases such as obesity and gallstones will appear over time.