Recipes should meet the following conditions:
& lt 1 & gt； , including a large number of liquid foods, such as water, fruit juice, sports drinks (slow-acting, such as red bull, to be drunk before exercise), soups and fruits and vegetables with more water (such as tomatoes, grapes, oranges, watermelons, lettuce and cucumbers).
& lt2> includes foods rich in carbohydrates, such as noodles, potatoes, rice, bread, fruits, yogurt and so on.
& lt3> include lean meat to supplement protein.
& lt4> includes some foods rich in potassium, such as potatoes, bananas, oranges, orange juice and raisins.
& lt5> Never add lost sodium by sprinkling salt on food or eating salt directly. An ordinary meal with moderate salt content is enough to make up for the sodium lost by sweating.
& lt6> Hot tea: Tea contains caffeine, which can enhance the frequency and depth of breathing, promote the secretion of adrenaline and achieve the purpose of anti-fatigue.
& lt7> High protein: Eating too many calories will make people feel tired, so eat more tofu, lean meat, fish and eggs rich in protein.
& lt8> Vitamins: Vitamins B and C help to deal with the accumulated metabolites in the human body as soon as possible, so eating foods rich in Vitamins B and C can eliminate fatigue.
& lt9> Drinking active water: Water contains a lot of oxygen, which can quickly relieve the fatigue of the body.
& lt 10 > alkaline food: eat more alkaline food, such as fresh vegetables, fruits, bean products, milk, animal livers rich in protein and vitamins. After these foods are digested and absorbed by the human body, they can quickly reduce the acidity of blood and reach a weak alkaline balance, thus eliminating fatigue.
What to eat can relieve fatigue, and what to eat can relieve fatigue. Eating more alkaline foods such as fresh vegetables can relieve fatigue and relieve fatigue. Diet conditioning "people may be exhausted, and many diseases are also' tired'." When human beings have basically controlled deadly infectious diseases, diseases caused by physical decline and excessive fatigue have become the primary enemies of modern people. " Medical experts once said this. Scientists have done an experiment: transfusion of blood from an exhausted and sleeping dog to another dog actually made the latter "exhausted" and slept soundly; Transfusion of a lively and sober dog's blood to another tired and sleepy dog will make the latter instantly awake and tired. There was an example of "karoshi" in ancient China. According to statistics, overwork will really destroy health and make life die young. According to the survey, many experts in the Chinese Academy of Sciences died young due to long-term fatigue, with an average life expectancy of only 52 years, or even lower. Nowadays, with the increasingly fierce social competition and the increasing pressure of life, "fatigue" has become a common phenomenon. When people ignore its serious consequences and cause great trouble, it is too late to regret it. So always pay attention to the symptoms of fatigue (sub-health). When you are tired from work and life, you should pay attention to the combination of work and rest. We might as well enjoy an anti-fatigue medicated diet, which may give you a feeling of relaxation and fatigue. Ingredients of asparagus and radish soup: asparagus 15g, radish 300g, ham 150g, chopped green onion 5g, salt 3g, monosodium glutamate and pepper 1g each, and chicken soup 500ml. Production: cut asparagus into 2-3mm thick slices, stir-fry with about 2 cups of water until the amount is 1 cup, filter with cloth, and keep juice for later use; Cut the ham into long strips; Shred radish. Put 500ml chicken soup in the pot, cook ham first, then add shredded radish, add fried asparagus juice, cover the pot and boil, add salt to taste, and cook for a while. Add chopped green onion, pepper and monosodium glutamate to taste before eating. Efficacy: relieving cough and phlegm, promoting digestion and relieving fatigue. Regular diet can enhance the function of respiratory system, enhance energy and eliminate fatigue. Raw materials of fresh fish soup with cistanche deserticola: 400g fresh fish, cistanche deserticola 15g, Chinese cabbage, carrot, vermicelli, tofu, soy sauce, cooking wine, monosodium glutamate and pepper. Production: Slice the fresh fish; Cut Cistanche deserticola and carrot into small slices for later use. Aluminum pot, add water (or hot pot), add soy sauce, cooking wine, refined salt and monosodium glutamate, cook fish fillets, cistanche deserticola, Chinese cabbage, tofu and vermicelli together, and then add pepper to taste. Eat fish and drink soup. Efficacy: tonify kidney and essence, eliminate fatigue and regulate human body function. It is suitable for patients with kidney essence deficiency and sexual hypofunction. Fresh lotus tremella soup raw materials: dried tremella logs, fresh lotus seeds 30g, chicken soup 1500ml, cooking wine, refined salt, sugar and monosodium glutamate. Production: remove the hair from tremella, put it in a large bowl, add chicken soup 1500ml and steam for about 1 hour. When the tremella is completely steamed, the chicken soup is set aside. Peel off the green skin and a whitening film of fresh lotus seeds, cut off both ends, poke out the heart, blanch and soak in boiling water (fresh lotus seeds are slightly crisp, so don't soak them badly); Then boil the chicken soup, add cooking wine, refined salt, monosodium glutamate and white sugar, put tremella and lotus seeds into a bowl and pour the chicken soup. Eat lotus seeds and tremella to make soup, once a day 1 time. Efficacy: nourishing yin and moistening lung, nourishing heart and calming nerves. Suitable for upset insomnia, dry expectoration, dry mouth and throat, lack of food and fatigue. Eating by healthy people can eliminate fatigue, promote appetite and enhance physical fitness. Raw materials of the meat of Shuangshen: fresh ginseng15g, sea cucumber150g, lean pork (250g), mushrooms (30g), green peas and bamboo shoots (60g), monosodium glutamate and sesame oil (appropriate amount). Production: sea cucumber production, cutting into pieces; Cleaning mushrooms and shredding; Clean lean meat and cut into small pieces; Slice bamboo shoots. Put the above four ingredients, ginseng and green peas into a casserole, add appropriate amount of water to stew until the lean meat is cooked, and add monosodium glutamate, refined salt and sesame oil. Take 1 ~ 2 times a day, with an appropriate amount each time and 2 doses per week. Efficacy: greatly replenish qi and blood, strengthen the body and eliminate fatigue. Suitable for chronic illness, physical weakness, old age, listlessness and physical weakness. Ingredients of clove hot pot: 6g of clove, 200g of clam meat, 200g of fish balls, 2 cuttlefish, 200g of shrimp, 4 bowls of chicken soup, vermicelli, celery, frozen tofu, onion, salt, monosodium glutamate and wine. Production: wash clam meat and shrimp for later use; Slice fish balls; Removing abdominal impurities from cuttlefish, cleaning, scalding in boiling water pot 1 time, and cutting into two sections; Soak the vermicelli in hot water until soft, and cut it into several sections; Cut celery into ten pieces, frozen tofu into small pieces and onion into small pieces. First, put the above ingredients into a half pot, add half of the soup, add a proper amount of wine and a small amount of refined salt. Simmer for 5-6 minutes, then eat while it is hot. Food with meals. Efficacy: Lilac has a strong aromatic smell, which has the functions of excitement and physical fitness. When the body is tired, eating clove hot pot can cheer people up, enhance the whole body vitality and eliminate fatigue. Pigeon eggs Longan Lycium Soup Ingredients: 5 pigeon eggs, Longan log, Lycium barbarum log, polygala tenuifolia 3g, Zizyphus jujuba 3g, Angelica sinensis 6g, and proper amount of sugar. Production: Wash the raw materials, put them into the pot, add appropriate amount of water, cook them with slow fire until the pigeon eggs are cooked, and then put the sugar into the pot to eat. Efficacy: tonifying kidney, nourishing heart and calming nerves. Pigeon eggs tastes sweet, contains high-quality protein and fat, and contains a small amount of sugar and vitamins, which is easy to digest and absorb. It is mainly used for treating soreness of waist and knees, mental fatigue and palpitation and insomnia caused by kidney deficiency. Ingredients of the tonic drink with Lycium barbarum juice: fresh Lycium barbarum leaves 200g, apples 200g, carrots 150g, honey 15g, and cold boiled water 150ml. Production: Wash fresh Lycium barbarum leaves, apples and carrots, slice them, put them into a blender, add cold boiled water to make juice, and add honey to mix well. Daily 1 dose, which can be drunk for a long time. Efficacy: strengthening the body, strengthening yang, beautifying and resisting fatigue. Lycium barbarum leaves are sweet and flat, which can tonify kidney and replenish essence, clear away heat and improve eyesight, quench thirst and promote fluid production. Drinking it when you are overworked and overworked can eliminate drowsiness and fatigue, restore vitality and enhance health. Acanthopanax senticosus five-flavor tea raw materials: Acanthopanax senticosus 15g, Schisandra chinensis 6g. Production: Put Acanthopanax senticosus and Schisandra chinensis into a teacup, pour it into boiling water, and cover it with 15 minutes. When I drink tea, I take one dose a day. Efficacy: tonify kidney, strengthen ambition, nourish heart and soothe nerves. Suitable for waist and knee pain, mental fatigue, insomnia, forgetfulness, difficulty in concentration, etc. Modern research has found that acanthopanax senticosus contains acanthopanax senticosus, L- sesamin, polysaccharide and so on. It has good anti-aging, anti-fatigue and strong effects. It can enhance physical strength or intelligence, improve work efficiency, and regulate the nervous system. This tea is matched with Schisandra chinensis, which has the function of nourishing the heart and improving intelligence, and has a good effect of improving intelligence, strengthening the heart and calming the nerves.
What can I eat to relieve fatigue? Adjustment of working hours At work, when you are working 1 to 2 hours, you can take a proper rest 10- 15 minutes, and use this time to stand up and walk, or close your eyes, temporarily stop thinking, gently press your temples with your hands and rub your eyes. Or go to the window and look out, relax your nervous brain, or read a few jokes, smile gently and adjust your nervous work psychology, which are all conducive to restoring your spirit and working more effectively. In addition, you can make a cup of green tea at work, add some medlar and chrysanthemum, which is very beneficial to maintain vitality. Moreover, Lycium barbarum has the functions of improving eyesight, warming and tonifying kidney yang, and chrysanthemum also has the functions of improving eyesight and calming the nerves. Green tea has certain anti-oxidation and anti-radiation functions, which is especially useful for computer families. Office workers should also make full use of the short break at noon. When eating, you can eat slowly and don't think about anything. After dinner, you can go downstairs and walk slowly, listening to some soothing light music while walking. Beautiful melody can make people feel extremely comfortable, calm and nervous, and make people refreshed. You can use this time to chat with colleagues, talk about happy things, make some appropriate jokes, and also relax and relieve psychological pressure, so that pressure and tension can slip away quietly in communication and laughter. Or, in a sparsely populated place, do a * * * movement. For office workers or office workers, the most lacking is exercise, and the most easily fatigued are waist, shoulders, eyes, hands, back and neck. Do gymnastics that you learned in school, or do head exercises, shrug your shoulders, stretch your limbs, take a deep breath, do eye exercises or close your eyes, take a walk, etc. At work, you can also stop to drink a cup of hot milk or juice, which is conducive to temporary relaxation. Moreover, milk can supplement nutrients such as protein, and has anti-fatigue effect. Fruit juice can supplement vitamin C and relieve fatigue. You can also chew gum. Studies have confirmed that chewing gum can relieve stress and help to recover from fatigue. Recover fatigue after work and exercise properly: those who get off work early can exercise for a while before eating. Exercise methods are selected according to your hobbies and interests, such as badminton, table tennis, jogging, swimming, fitness and so on. And adjust the amount of exercise according to your own situation. Water has the effect of calming the nerves, and it can stretch the body and mind when swimming, which is very beneficial to eliminate fatigue. After a busy day, Australians probably swim in the pool to get rid of fatigue, keep fit and take a bath. After swimming, they will lie comfortably in the long chair and slowly taste the sweet juice. When you exercise, you can fully relax and leave everything behind. Going home and taking a hot bath after exercise can effectively relieve brain fatigue and drive away the fatigue caused by a day's work and study. Entertainment: You can also make an appointment with a few friends, chat easily while drinking in a bar, or have a drink or drink alone and listen to music quietly, which is very conducive to relaxing. You can also dance, dance, sing and so on. To drive away the happiness and fatigue in the process of happiness. Sometimes I'm tired after a day, and sometimes I don't want to move when I get home. How to recover from fatigue at this time? Usually, you can make a cup of tea after you go home, then lie down for a while, 5- 10 minutes, then get up and have a cup of tea and read the newspaper. It won't take long to prepare dinner. After dinner, you can take a walk in the community by husband and wife or yourself, fully enjoy the tranquility of the night, feel the breath of trees and flowers, and integrate yourself into nature, so that your body and mind will be greatly happy and satisfied. Then go home and take a hot bath, which can quickly eliminate the fatigue accumulated during the day. Or soak your feet with hot water before going to bed, which can promote blood circulation of lower limbs, and there are many acupoints on the soles of your feet, which can also eliminate some fatigue and promote sleep. If you come back late and have dinner outside, you can go home and have a rest, take a hot bath, and then watch TV or read some beautiful words while drinking tea. In the evening, you can have a snack, or a delicious snack, such as peanuts, melon seeds, biscuits, and a glass of milk, which can not only properly supplement nutrition, but also disperse stress and enjoy life. But don't eat too much, lest it affect your sleep. When you sleep, you can close your eyes first and comb your hair slowly with a comb to promote blood circulation in your head, which is also good for falling asleep quickly. * * *: If you are tired every day, you can * * * eliminate fatigue. * * * You can go to a beauty salon to find a regular person to do it, or you can do it at home between husband and wife. * * * can strengthen the blood and lymphatic circulation of the face plate and muscles, and acupoint * * * can also work on nerves. Every time * * * time should be limited to about 30 minutes, not too heavy. When suffering from * * *, try to relax and imply that you enjoy it, so as to get more happiness and better eliminate fatigue. Diet to eliminate fatigue: easy fatigue is actually a manifestation of poor physical function, which can be adjusted through diet to help us eliminate fatigue and restore vitality. The usual diet should be scientific and reasonable, with balanced nutrition. Be sure to eat three meals, and follow the principle of eating well early, eating full in the middle and eating less in the evening. First, pay attention to the balance of diet: try to diversify the diet, not partial eclipse, including carbohydrates, protein and fat. Specifically, eat pasta or rice every day, eat a certain amount of meat and eggs every day, eat dairy products every day, often eat fish, and eat vegetables and fruits every day. Pay special attention to adding sugar when you are tired. Sugar and carbohydrates are the main sources of good health. All organs of the human body, especially the brain, need to consume sugar. 55-55% of the body's daily supplement depends on sugar. Second, pay attention to vitamins in the diet: vitamin C has the effect of anti-fatigue, in addition, it also helps to enhance immune function (resist the invasion of germs). Kiwi, citrus fruits (oranges, lemons, grapefruit ...), red fruits (strawberries, raspberries ...) and brightly colored vegetables (cabbages, tomatoes, green peppers ...) all contain a lot of vitamin C. Third, pay attention to the absorption of iron in the diet: iron deficiency can lead to anemia, fatigue and decreased learning and working ability. At present, about 30% of women in our country are iron deficiency anemia, on the one hand, because of women's physiological reasons, on the other hand, because women are too eager for figure and are unwilling to eat red meat, which leads to iron deficiency. The best sources of iron are animal liver, blood, egg yolk and red meat. These foods should be eaten properly. Fourth, pay attention to dairy products and soy products in the diet: it is best to eat at least one dairy product every meal. Milk can provide rich calcium, which is an important element for strong bones. When you have insomnia, drink a cup of warm milk, which contains a substance that can help the brain regulate sleep. Soymilk is also a good "drink", rich in minerals such as iron and phosphorus, and some plant active substances, which is very important for regulating body functions. Especially for women, it is very beneficial to eat soy products often. Five: Pay attention to drinking water: water is very important for maintaining balance in the body. It can transport various nutrients, promote internal exchange and discharge garbage. If you lack water, you will be weak, your recovery ability will decrease, and your fatigue will increase. For this reason, you need to drink at least 1.5 litres of water every day, a few times, and don't wait until you are thirsty. The elimination of fatigue requires a lot of actions, but the most important thing is to pay attention to it at ordinary times to avoid accumulating into chronic fatigue, so it will be slower to recover. Modern people feel physically and mentally exhausted when they come home from work every day. At this time, it is particularly important to enjoy a healthy "buffet" at any time. Measures 1: When your hands are tired, put your palms together and rub them back and forth quickly 10 to 12 seconds to make your palms feel firm, and then shake them for 8 to 10 times. The second measure: when you are dizzy, sit up straight, lean your head back hard, and pull your neck muscles hard for 8 to 10 seconds. Then sit on your chest face down 10 to 15 seconds, and repeat this several times. The third measure: when the eyes are sore, close your eyes for 5 seconds, then open your eyes for 5 seconds, and repeat this several times. The fourth measure: when you are sleepy and want to sleep, sit up straight, arch your shoulders back, slightly retract your chin, hang your shoulders on both sides of your torso, and put your palms back. Then forcibly contract the muscles of the back, arms, shoulders and neck 12 seconds, and then relax the whole body 10 to 15 seconds. This is repeated several times because exercise can exercise the bones and muscles, relax the muscles that are not active at ordinary times, and is very effective in eliminating local fatigue.
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1. A balanced diet is the key.
A balanced diet must be diversified to avoid malnutrition leading to physical weakness. The following rules need to be observed: one fruit per meal; Vegetables twice a day; Eat food containing electric starch, but don't overdo it; Meat, fish or eggs once a day; Finally, there are dairy products that are essential for every meal.
2. Appropriate supplementation of sugar and carbohydrates
As the most basic nutrients, sugar and carbohydrate are the main sources of physical fitness. All organs of the human body, especially the brain, need to consume sugar. Every day. 50%-55% body supplement depends on sugar.
The most advantageous is complex carbohydrate, because it will not be consumed by the body quickly and can replenish energy for a long time. The following foods are rich in complex carbohydrates: pasta, rice, bread, dried vegetables and so on. However, it is not necessary to eat every meal. Once a day is enough.
Nutritionist: Cookies provide energy.
The main component of biscuits is wheat, and the energy provided by biscuits comes from its carbohydrate content. In breakfast, the energy provided by ordinary biscuits, butter biscuits or biscuits specially used for breakfast can ensure people to be energetic until lunch. If you eat another fruit, an egg and drink a glass of milk, it will be a complete and energetic breakfast, which can ensure that you are full of energy all morning. Afternoon tea, a few biscuits and a drink can keep you full of work enthusiasm until you get off work.
Don't forget vitamin C.
The anti-fatigue effect of vitamin C is well known, in addition, it also helps to enhance immune function.
Kiwifruit, citrus fruits, red fruits and brightly colored vegetables all contain a lot of vitamin C.
Core Tip: Causes of physical fatigue. In modern society, the pace of life is accelerating, work and study are tense, and many people are under increasing pressure, which leads to many people being in a state of physical fatigue all day. So how can we relieve physical fatigue? Let's look at the causes of physical fatigue:
Nutritionist: Fruit provides vitamins.
The brain needs a variety of vitamins and minerals to work properly. B vitamins and vitamin C are particularly important for maintaining human intelligence and physical strength. Folic acid is an indispensable vitamin for human growth and development and nervous system execution, which is beneficial to improve learning ability and memory. Green leafy vegetables, melons and strawberries have the highest acid content. Vitamin C helps to keep conscious activities effective. Vegetables and fruits rich in vitamin C include guava, parsley, sweet pepper, kiwi fruit, strawberry and orange. So be sure to eat 1~2 fruits and 500g vegetables every day.
4. The absorption of iron can't be ignored.
Many women don't like to eat red meat. But the iron contained in red meat is the basic component of red blood cells, which can ensure the oxygen supply to various organs of the body. Iron deficiency can lead to anemia, manifested as extreme fatigue. The best sources of iron are blood sausage, liver, red meat, squab and mussel.
5. Dried fruit is an energy supplement.
After physical and mental activities, you can chew some dried fruits or dried fruits, which can quickly replenish your physical strength. Therefore, always put some dried apricots, almonds or hazelnuts in your schoolbag for emergencies.
6. Milk is important
It is best to eat at least one dairy product at every meal. Milk can provide rich calcium, which is an important element for strong bones.
When you have insomnia, drink a glass of warm milk: its tryptophan can promote the formation of serotonin, which can help the brain regulate sleep.
What to eat can relieve fatigue. After reading the above introduction, you have an understanding of what you can eat to relieve fatigue. I hope it helps you! I suggest that white-collar workers are most prone to physical fatigue, overwork and irregular diet, which will all cause fatigue, so we must establish good living habits and exercise regularly!
Lack or deficiency of vitamin B 1 and vitamin B 1 often makes people feel weak, so eating more vitamin B 1 can eliminate fatigue. Foods rich in vitamin B 1 include animal viscera, meat, mushrooms, yeast, green garlic and so on.
1, alkaline food (fruits, vegetables). Fatigue is caused by acidic environment. Eating more alkaline foods can neutralize the acidic environment, reduce the acidity of blood and muscles, increase tolerance and eliminate fatigue.
2. Caffeine-containing foods (tea, coffee, chocolate). Coffee can increase breathing frequency and depth, promote adrenal gland secretion, excite nervous system, and enhance anti-fatigue ability.
3. High protein foods (tofu, milk, pork, beef and mutton, fish, etc.). ) Too much heat consumption makes people tired. Supplementing heat in time can eliminate fatigue.
4. Foods rich in vitamins: fresh dates, oranges, tomatoes, potatoes, animal liver and kidney, milk, peas, sweet potatoes, eggs, oatmeal, spinach, lettuce, etc.
Drinking some white wine every night (no more than 1 2) can relieve fatigue instantly, because it accelerates blood circulation and increases heart movement frequency. It helps to sleep, and a good sleep is good for your health.
Eat more calcium-supplemented foods every day, and you can absorb nutrients better without calcium deficiency, so you can insist on drinking milk and eating walnuts.
There is also fatigue caused by lack of qi and blood, and you can soak American ginseng and medlar water every day.