Mental workers should not only adjust their working conditions and relax appropriately, but also adjust their diet structure. It is important to eat more brain-nourishing food.
Of course, for people who sit at their desks facing the computer for a long time, they often eat cod liver oil, chicken liver, duck liver, pig liver, milk, carrots, pineapples, pea sprouts, sweet potatoes and green peppers. These foods rich in vitamin A are necessary to improve vision and maintain visual function.
The diet should be varied and heavy to ensure adequate nutrition intake. It is also important to keep clear thinking and good memory.
Studies have shown that B vitamins are related to strengthening the brain and improving intelligence. For example, the process of glucose providing energy for the brain depends on the participation of vitamin b 1. Folic acid is the main raw material for the synthesis of nerve sheath and neurotransmitter, which contributes to the development of nervous system. Vitamin b6 is involved in many enzyme reactions in the nervous system. It is beneficial to the generation of nerve inhibition and the improvement of nervous system function.
Similarly, once these B vitamins are lacking, they will also cause different degrees of damage to intelligence. For example, the deficiency of folic acid and vitamin b 12 will lead to the increase of homocysteine content in blood and have toxic effects on brain cells. Damage to the nervous system, thereby reducing learning ability and memory.
We often say that medicine tonic is not as good as food tonic, so it is good for brain health care and intelligence improvement to make more efforts when choosing food and eat more foods rich in B vitamins.
In the choice of staple food, choose some coarse grains, such as red beans, millet, wheat, oats, black rice, peanuts, walnuts and so on. Eat with rice noodles. In the choice of non-staple food, animal foods can choose chicken liver, duck liver, pig liver, chicken, duck meat, pork, beef, mutton and various eggs.
Plant food can be spinach, leek, pea, soybean, mushroom, cabbage, etc. These foods are rich in B vitamins, as well as fresh fruits and vegetables, such as pepper, rape, cauliflower, mustard, orange, lemon, grapefruit, strawberry, Rosa roxburghii, kiwi, seabuckthorn, jujube and so on. Are rich in vitamin C, which is also good for brain health and intelligence.
For mental workers, usually eat more foods rich in iron, zinc and iodine. This is because iron can maintain normal hematopoietic function, and iron deficiency can lead to dizziness, weakness and inattention. Zinc can protect cell membrane from oxidative damage, which not only promotes intellectual development, but also helps to prevent Alzheimer's disease. Iodine can promote the development of nervous system, especially intellectual development.
Iron-containing foods such as chicken blood, duck blood, chicken liver, duck liver, pig liver, lean meat, egg yolk, black fungus, mushrooms and soybeans.
Oysters, scallops, chicken liver, pig liver, pork, beef, mushrooms, hazelnuts, chestnuts, peanuts, oats and other foods with high iodine content, such as kelp, laver, hairtail, shrimp, etc., should become the necessary meals for mental workers on the table.
Of course, you should always eat foods rich in vitamin C, such as tomatoes, bean sprouts, cucumbers, strawberries, kiwis, oranges, lemons, etc., to promote the absorption of iron and zinc by the human body.
Mental workers can try walnut porridge,
Take 50 grams of walnut kernel, 0/00 grams of rice/kloc, wash walnut kernel and cut into small grains. The rice is washed clean.
Pour a proper amount of water into the casserole, bring to a boil, add rice and walnuts, and continue to cook until the rice porridge is sticky. Walnut kernel contains B vitamins and vitamin E, which can prevent cell aging and improve memory.
After talking about mental workers, let's look at those who stay up late.
People who often work night shifts or stay up late often disrupt the biological clock because of the reversal of black and white, and there will be symptoms such as fatigue, upset and decreased immunity. At this time, it is very necessary to have more rest, exercise properly, adjust diet and ensure adequate nutrition. Three meals a day and supper are the basic dietary principles of this group of people.
High-quality protein, vitamins and minerals should be provided in three meals, and dinner should not be full. To ensure basic energy and proper protein for supper, it is advisable to be light, less salt and less oil, and not to eat spicy food.
Drinking hot tea and coffee at work or staying up late can refresh you, but it is not advisable to drink stimulating drinks such as strong tea and strong coffee, especially one hour before going to bed. In addition, don't let the night shift affect the three meals the next day, not to mention giving up eating because of sleep, which will eventually lead to a vicious circle and seriously affect physical and mental health.
For people who often work night shifts or stay up late, there should be enough high-quality protein in three meals a day to improve their immunity, such as fish, chicken, duck, beef and mutton, lean pork, milk and various soybeans. Eating chicken liver, duck liver, pig liver, sheep liver, cod liver oil, fish eggs, broccoli, spinach, cabbage, peeled bamboo shoots, celery leaves, carrots, pea sprouts, red sweet potatoes, peppers, mangoes and other foods can supplement vitamin A and carotene, improve the adaptability to dim light and prevent visual fatigue.
In addition, you should eat more foods rich in B vitamins and vitamin C to enhance your immunity. Vitamin D and foods rich in calcium, such as hairtail, egg yolk, cod liver oil, animal liver, etc. , should be supplemented appropriately. This is because most of these people go out at night and are more likely to lack nutrients such as sunlight.
Midnight snack means that after dinner, you can choose to use some low-energy and convenient foods during night shift and staying up late. As a complementary food, such as milk, eggs, soda crackers, cucumbers, tomatoes, almonds, cashews, grapes, etc. , can not only provide nutrition such as protein, but also absorb energy, maintain physical strength and avoid excess energy at night.
People who often stay up late can try pork liver and mung bean porridge.
Take fresh pork liver100g, mung bean 60g, rice100g, salt and monosodium glutamate, wash the pork liver, cut it into pieces or strips, wash the mung bean and rice, and put them into a pot to cook together.
After the fire boils, simmer slowly. Boil the pork liver until it is 80% ripe, and put it in a pot and cook it together. When mung beans are soft and rotten, steam them and add appropriate seasoning. Pig liver can nourish liver, nourish blood and improve eyesight. Mung beans can clear away heat and detoxify.
This pig liver mung bean porridge can nourish liver and blood, clear away heat and improve eyesight, beautify and moisturize skin, and is especially suitable for weak people with sallow complexion and blurred vision and people who often stay up late. However, people with cold constitution should avoid taking it, and the elderly and children should not eat more.
Recommend another carrot and pine nut porridge.
Take pine nuts15g, carrots 50g, rice100g, and proper amount of vegetable oil and salt.
Wash and peel carrots, cut them into dices, stir-fry them in the oil pan for a few times, and remove and drain the oil. Wash the rice and pine nuts separately, put a proper amount of water in the pot, add rice after boiling, turn to low heat to cook porridge, add diced carrots when the porridge is eight-ripe, cook for a while, add pine nuts to cook, and add some seasonings.
Carrots are rich in carotene, which is good for protecting eyesight. Paired with pine nuts that can strengthen the brain and improve intelligence and rice that can nourish the spleen and stomach, it is very good for eye health.
Finally, let's see how manual workers should take complementary food.
For workers, farmers and other people who rely on manual labor, it is characterized by consuming more energy, which is higher than that of mental workers 1000 to 1500 kcal per day. So for this group of people.
It is imperative to replenish energy. At the same time, because of their vigorous metabolism, such as sweating a lot, many nutrients will be lost.
Based on these characteristics, when manual workers choose food, the staple food should be mainly foods rich in carbohydrates, such as rice, millet and corn flour.
In the non-staple food, high-quality protein and fat should be added, such as fish, shrimp, pork, chicken, duck, eggs, duck eggs, goose eggs, milk and soybean milk. You should also eat more fresh vegetables and fruits, such as pepper, rape, cabbage, cauliflower, mustard, orange, lemon, grapefruit, strawberry, Rosa roxburghii, kiwi fruit, seabuckthorn, jujube and salted eggs.
It should be noted that manual workers had better rest for 30 to 40 minutes before eating. After dinner, I work for an hour and a half. Many manual workers are very hungry after intense work. When I saw the food, I immediately wanted to eat a lot to recover my strength as soon as possible.
But after eating fast, the stomach is full, but there are symptoms such as dizziness, brain swelling, trance, gastrointestinal discomfort, chest tightness, shortness of breath, diarrhea or constipation.
What is the reason?
In fact, this is a mild case caused by overeating, which can lead to acute gastroenteritis and even bleeding. This is because the normal rhythm of food digestion and absorption in the gastrointestinal tract has been completely disrupted, and our body has triggered an automatic alarm.
If we don't pay enough attention to it, in the long run, the whole digestive system such as gastrointestinal tract will really go on strike. In addition, manual workers often drink a lot to supplement the lost energy, which is also very dangerous, because drinking a lot will overload the liver and gallbladder, easily causing liver function damage or inducing diseases such as cholecystitis.
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