Problem description:

Because of the need of the exam, I study at least 8 hours every day. So I think it's important to supplement enough energy, but I don't know how to get nutrition, such as what to eat in the morning and how to eat at noon and evening.

Analysis:

Nutrition needed by brain workers' brains

Because mental workers use more brains and consume more nutrition than ordinary manual workers, they must strengthen their own nutrition to meet the needs of mental work.

For mental workers, the growth and development of the brain has been completed. At this time, the nutrition needed by the brain is mainly prepared for various activities of the brain. In the brain, the energy stored by itself is very small, and the energy needed is mainly supplied by blood sugar. For mental workers, the glucose consumed by the brain every day is equivalent to 2/3 of the glucose he gets from food, so mental workers must prepare enough food for themselves to supply the energy needed by the brain. And mental work also needs the following nutrients:

Protein. It is the main substance that constitutes brain cells. The metabolism of brain cells needs a lot of protein to supplement, and amino acids in protein also participate in various biochemical processes in the brain. Experiments show that the content of protein in food has an effect on brain activity. High content of protein can enhance brain activity and improve the efficiency of mental work.

Lecithin. It is the most abundant lipid in the brain. In the body, it can be transformed into a messenger to transmit information between brain cells. The amount of lecithin has a great influence on the quantity and quality of these information in the brain, which will determine the efficacy of the brain. Studies have found that people who take lecithin are more energetic, more efficient in mental work, more tolerant in work and study, and can even treat diseases such as neurasthenia.

Among the vitamins, vitamin B 1 can promote carbohydrate metabolism, provide energy for the brain and protect the brain, without using its own energy reserves or protein as energy. Vitamin C is also an indispensable substance for the normal metabolism of protein and sugar. Vitamins B6 and B 12 can protect and calm nerves.

All these nutrients needed by the brain are obtained from food. Nutritionists have calculated the quantity and quality of protein in food and found that eggs, milk, fish, steak and unrefined rice all have high nutritional value. These foods are not only rich in protein, but also rich in other nutrients, such as lecithin in eggs and milk, which can enhance brain memory.

In addition, mental workers should also eat a lot of vegetables and fruits, because they are the main sources of vitamins and various minerals and other trace elements, especially green leafy vegetables and orange vegetables.

Mental workers should also supplement some nutritious foods, such as peanuts, walnuts, pine nuts, sunflower seeds and sesame seeds. These foods are also rich in protein, lecithin, unsaturated fatty acids, vitamins and other nutrients. But these things are too greasy to eat, so they should be eaten in moderation as a supplement to human nutrition.