Diet and health care for staying up late.
Staying up late workers should supplement enough vitamin A, because vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of staying up late workers to dim light and prevent visual fatigue.
Workers who stay up late are labor-intensive and consume a lot of energy, so we should pay attention to the supplement of high-quality protein. Protein, the best animal, can reach half of protein's total supply. Because animal protein contains essential amino acids, it is beneficial to ensure that workers who stay up late improve their work efficiency and health.
People who stay up late are mostly people who do word work or often operate computers. After a hard night in dim light, it is easy to make eye muscles tired and eyesight decline. Dr. Li Changping, a nutritionist in charge of nutrition department in Beijing Hospital of Ministry of Health, told reporters that vitamin A and vitamin B have certain effects on preventing visual impairment. Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of day and night workers to dim light and prevent visual fatigue. Therefore, we should eat more foods rich in vitamin A, such as carrots, leeks and eels, and animal foods rich in vitamin B, such as lean meat, fish and pig liver.
In addition, we should properly supplement calories and eat some fruits, vegetables, meat, eggs and other protein foods to supplement physical exertion, but don't eat too much. Dr. Li Changping believes that eating some dried fruits such as peanuts, almonds, cashews and walnuts is rich in minerals such as protein, vitamin B, vitamin E, calcium iron and vegetable oil, while the cholesterol content is very low, which has a special effect on restoring physical fitness.
People who stay up late should not only work hard on diet, but also strengthen physical exercise. If you feel lack of energy or want to sleep during staying up late, you should do gymnastics for a while or do some outdoor activities. Because staying up late will take up the time of normal sleep, you may wish to act according to circumstances in supplementary sleep. For example, when you come home from work, you can close your eyes in the car for a while, or arrange a short nap for yourself during your lunch break at work, which can not only restore your strength, but also refresh yourself.
Don't rely on caffeinated drinks to refresh yourself. Caffeine is refreshing, but it will consume the B vitamins. People who lack vitamin B are prone to fatigue and are more likely to form a vicious circle. Therefore, drinking caffeinated drinks on an empty stomach at night will cause irritation to gastrointestinal mucosa. If you must drink this drink, you'd better drink it while it is hot, not too strong.
Don't eat too much for dinner. In order not to be hungry when staying up late, people who stay up late often eat more at dinner, or add meals when they are hungry at night. Experts remind people who stay up late to eat on time, and make sure that the dinner is nutritious, light and not too full. In addition, if you want to eat when staying up late, you'd better choose hot food. Be sure to eat enough breakfast after staying up late, and it is best not to eat cold food.
Avoid working day and night. After staying up late, it is best to have a full rest during the day. If you can't, you'd better take a nap. Besides, you can also do physical exercise, such as playing badminton and going outdoors.
Stay up late and work overtime, but also have the skills to stay strong. Otherwise, the iron body can't stand the hard work day and night! So, if you want to stay up late, please remember:
1, don't eat instant noodles to fill your stomach, so as not to get too angry. It's best to try fruit, toast, bread and porridge to satisfy your hunger.
Before you start to stay up late, take a vitamin B nutritional tablet. Vitamin B can relieve fatigue and enhance the body's resistance to stress.
3, refreshing drinks, preferably based on green tea, can not only refresh, but also remove excess free radicals in the body, making you feel refreshed. However, people with bad stomachs had better drink Lycium barbarum soaked in water, which can relieve stress and improve eyesight!
4. Remember to remove makeup before staying up late, or wash your face first to avoid thick powder or oil stains, which will lead to acne all over your face under the suffering of staying up late.
Remember to take a nap at noon the next day after staying up late.
Tips for staying up late
1, stay up late to eat hot food.
2. Don't eat too much for dinner.
Keep warm, don't freeze your stomach.
4. Be sure to have enough boiled water.
5. You can't sleep if you are tired after staying up late.
6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, always take a deep breath.
8, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
9. Be sure to have a full breakfast and don't eat cold food.
10, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.