1, principle of computer family diet
(1) radiation protection
In order to prevent the harm of electromagnetic radiation, the intake of Lycium barbarum and pollen food should be increased. Lycium barbarum has the functions of nourishing liver and improving eyesight, protecting retina from light damage, scavenging free radicals and resisting X-ray radiation. Pollen contains a lot of biological nutrients such as nucleic acids, amino acids, vitamins, nicotinic acid and folic acid. Amino acids in pollen can improve the peripheral blood granulocyte activity of irradiated animals, protect bone marrow, spleen, thymus and other tissue structures, increase the content and activity of SOD in blood, and reduce the content of lipid peroxide, which can be used to develop radiation-proof foods.
(2) control heat
Computer people sit for a long time and consume less calories. If they consume too many calories in their daily diet and their bodies can't use them, they will turn into fat and lead to obesity. Therefore, it is necessary to control the intake of heat energy to maintain the standard weight.
(3) Eye care
Vitamin A and β -carotene are helpful for nourishing liver, improving eyesight and relieving eye fatigue. Computer chiefs stare at the screen for a long time, and the consumption of vitamin A increases, which affects their eyesight. Foods rich in vitamin A include milk, egg yolk, eel and animal liver. Foods rich in β -carotene include carrots, green leafy vegetables, pumpkins and red sweet potatoes.
(4) Enhance immunity
Zinc supplementation can enhance immunity. Foods rich in zinc, such as animal liver, soybean, lean meat, hard-shelled fruits (peanuts, walnuts, melon seeds, etc. ).
(5) improve memory
Increasing the supply of high-quality protein can make the brain in a better physiological state and improve memory. To supplement protein, you can eat more foods rich in protein, such as milk, fish, meat, eggs, poultry, soybeans and their products.
(6) soothe the nerves
Calcium supplementation can soothe the nerves. Sitting in front of the computer for a long time is easy to cause mental irritability, and calcium supplementation can play a calming role. Foods rich in calcium, such as milk, yogurt, soybeans and their products, shrimp skin, kelp, fungus, sesame sauce, green leafy vegetables, etc.
(7) prevent fatigue
B vitamins are indispensable substances in glucose metabolism of brain tissue, and fatigue and dizziness are easy to occur without them. Brain-nourishing foods rich in B vitamins include cereals, soybeans, peanuts, lean meat, fresh fish, sesame seeds, walnuts, mushrooms and eggs. Foods rich in vitamin C include kiwi fruit, strawberry, peach, citrus and other fresh fruits and green leafy vegetables.
(8) lowering blood cholesterol
Some middle-aged computer workers, lacking physical labor, are prone to hypercholesterolemia if their diet is unreasonable. Proper diet can lower cholesterol in the blood. Foods that can lower cholesterol include onions, fish, garlic, milk, oats, corn, kelp, mushrooms and so on.
(9) strengthening the brain
Because of the mental fatigue caused by the high concentration of the brain, you can strengthen the three-element food at ordinary times.
One is food containing potassium: potassium can directly communicate with the brain nerve, which can make the brain nerve medium work normally and orderly and ensure the brain to relax. Most of them are found in vegetables and fruits, and beans, potatoes, mushrooms, bananas, apricots, oranges and milk are rich in potassium.
The other kind is food containing phospholipids: it participates in the composition and function of nerve tissue and is related to nerve excitement. Foods rich in phospholipids include fish and bean products.
The third is foods containing vitamin B. People lack vitamin B when they are anxious, unhappy and emotionally unstable. Foods with high vitamin B content include animal viscera, bean products, dairy products and red meat.
In addition, computer families can drink more green tea and chrysanthemum tea. Because computers are not only exposed to electromagnetic radiation, but also the flashing of computer screens has a strong stimulating effect on eyes. People who use computers for a long time are prone to eye diseases. Experts believe that drinking more green tea at ordinary times can play a certain anti-radiation role. In addition, chrysanthemum also has a good effect on treating eye fatigue and blurred vision. For computer families who often feel dry eyes, drinking chrysanthemum tea is beneficial and harmless.
As a computer person, you can eat more of these foods:
Fat: It is the main substance to strengthen the brain. Representative foods are nuts, sesame seeds and animals raised in nature.
Protein: It is the material basis of intellectual activities and the main substance to control the excitement and inhibition of brain cells. Representative foods are lean meat, eggs, fish and so on. Carbohydrate is the energy source of brain activity. Representative foods include miscellaneous grains, brown rice, brown sugar, cakes and so on. Adequate vitamin C can make the brain function flexible and sharp, and improve IQ. Representative foods are fresh fruits, yellow-green vegetables and so on.
B vitamins: an assistant to intellectual activities. Representative foods are mushrooms and wild vegetables. These foods can strengthen the brain and mushrooms: they have obvious curative effects on hypertension and arteriosclerosis, and have the functions of eliminating fatigue, refreshing, calming the mind and preventing anemia and cancer.
Fish: It can provide rich protein, unsaturated fatty acids, calcium, phosphorus, vitamin B 1, vitamin B2 and so on for the brain. They are all important substances that constitute brain cells and improve their vitality.
Eggs: Rich in protein, lecithin, vitamins, calcium, phosphorus and iron, they are indispensable substances for brain metabolism.
Day lily: It is rich in protein, fat, calcium, iron and vitamin B 1, which are needed by brain metabolism, so it is called "brain tonic". Nut: It contains a lot of protein, unsaturated fatty acids, lecithin, inorganic salts and vitamins. Regular consumption is conducive to improving the nutritional supply of the brain.
Xiaomi: Known as "brain-nourishing staple food". Xiaomi also has the effect of preventing and treating neurasthenia.
Onion: contains anti-platelet aggregation substances, which can dilute blood and improve blood supply to the brain, and is of great benefit to eliminating psychological fatigue and excessive tension. Eating half an onion every day can get a good brain-nourishing effect.
Grapefruit: it is a typical alkaline food, which can eliminate the damage of a large number of acidic foods to the nervous system. Eating regularly can make people energetic, refresh their minds and promote memory. In addition, oranges and lemons have similar effects.
Longan: tonify the heart and spleen, nourish blood and soothe the nerves. All forgetfulness, insomnia, palpitation and mental decline caused by deficiency of both heart and spleen can be adjusted by taking longan.
In addition to paying special attention to balanced and reasonable nutrition, improving eyesight and strengthening brain, computer workers also need to stand up and exercise their whole body after working 1~2 hours, look far away, enhance their body resistance and prevent diseases.
2. Health advice for office workers
(1) Walk to and from work
Office workers are short of time and usually have little time for exercise. If the workplace is not far from home, then walking to and from work is the best exercise time for office workers. If the company is far from home, you can walk halfway and take a bus. Walking in the morning can promote digestion, ensure the normal operation of metabolic system, and be of great help to detoxify the body and keep in good shape.
Suggestion: stick to walking to work and take part in some fitness activities on weekends, such as climbing mountains and swimming.
(2) Participate in more activities in your spare time.
Every company has a break from work. During this time, you can exercise more, promote the blood flow of the body, consume energy in the body, and relieve the body from getting fat.
Suggestion: Stand by the window and look at the distance in your spare time to adjust your visual fatigue and protect your eyes.
(3) Do simple exercise during working hours
Sitting in front of the computer has a small range of activities, so it is difficult to make big movements, but doing small movements can also promote blood circulation and slow down obesity.
Suggestion: change your sitting posture frequently, move your hands and feet more, breathe in the abdomen, and raise your hand when you are free.
(4) Healthy sleep
Sleep is also an important factor in losing weight. Lack of sleep or poor quality will increase the error rate of work, leading to metabolic disorder of the body, which is not conducive to weight loss.
Don't stay up late
Office workers have a heavy workload in a day, and people are physically and mentally exhausted at night. It is not advisable to stay up late after going home. They should sleep for more than 7 hours. Adequate sleep can give people plenty of energy and improve work efficiency.
Suggestion: Go to bed before 1 1 to ensure adequate sleep and prevent insomnia.
(6) Quiet sleeping environment
Sleep environment affects the quality and time of sleep and maintains the normal metabolism of the body.
Suggestion: Turn off electrical equipment, computers and mobile phones. Create a quiet and dark sleeping environment for yourself and ensure the quality and time of sleep.