Problem description:
I need a lot of time to work, but when I work to a certain extent, I feel sleepy. I once tried three cups of coffee a day, and now it seems that the effect is not very good. Excuse me, netizens, is there any way to strengthen your spirit, prevent drowsiness and improve working hours?
Analysis:
Unknown fatigue
If we can explain fatigue (staying up late, working too hard, exercising ...), it seems normal to us. Then, when it seems that the reason is unknown, or the body still can't recover after rest, we will be very worried. In this case, although it is recommended to see a doctor, we often find that the reasons are not so complicated: poor sleep quality, eating disorders (such as dieting or unbalanced diet), lack of exercise and oxygen supply ... correcting the above mistakes is often enough to restore your energy.
Six suggestions on anti-fatigue:
Rebuild a balanced diet:
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 (both raw and cooked); Eat starchy food, but don't overdo it (bread, pasta, rice, dried vegetables, preferably coarse grains, because it contains a lot of fiber, vitamins and mineral salts); Meat, fish or eggs once a day; Finally, every meal has essential dairy products (yogurt, cheese, dairy snacks ...).
Pay attention to supplement 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. 50-55% of the body's daily supplement depends on sugar.
The most advantageous is complex carbohydrate (that is, "slow sugar absorption"), because it will not be consumed quickly by the body and can replenish energy for a long time. The following foods are rich in complex carbohydrates: pasta, rice, bread, dried vegetables ... but you don't have to eat every meal, once a day is enough.
Vitaminization of diet:
The anti-fatigue effect of vitamin C is well known. In addition, it also helps to enhance the 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.
Pay attention to the absorption of iron:
Many women don't like to eat red meat (beef, mutton, etc. However, 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.
Don't forget the milk.
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.
Regularly replenish water:
Water is very important for maintaining body balance. It can transport nutrients, mineral salts and vitamins, promote internal exchange, and ensure the excretion of garbage in the body. ...
All the symptoms of water shortage (not only in hot summer) are manifested as weakened physical strength and decreased physical recovery ability, thus aggravating fatigue. 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.
Three cocktails rich in vitamins:
1. Fresh combination of kiwifruit and orange:
Time required: 5 minutes
Ingredients (4 persons): 2 kiwis, 4 oranges and a green lemon.
Preparation method:
-Squeeze oranges and lemons into juice
-Peel the kiwifruit. Crush the pulp.
-Add orange juice and lemon juice. Stir.
-Instant.
2. Fresh combination of grapefruit and grape:
Time required: 5 minutes
Ingredients (four people): 3 grapefruit, a bunch of grapes, 2 tablespoons of honey.
Preparation method:
-Squeeze grapefruit into juice
-Wash grapes and remove particles. Crush the peeled pulp.
-Add grapefruit juice and honey. Stir.
-Instant.
3. Fresh combination of cucumber and soybean
Time required: 5 minutes
Ingredients (four people): one cucumber, 1/2 liters of soybean milk, and three mints.
Preparation method:
-Peel the cucumber. Put it in the shredder and crush it.
-Add soybean milk and choose mint leaves. Stir.
-Even if you eat it.