But staying up late is very harmful to health. Do you want to eat some to minimize the harm of staying up late?

With the popularization of computers and networks, there are more and more night owls.

Maybe you think you are young without limits, but your health is not a lie. You can cope with staying up late occasionally, and many problems will arise over time.

People who stay up late should be both defensive and offensive, protect their bodies through proper nutrition intake, and keep themselves in the best condition when working at night.

Defense articles: refuse junk food

Caffeine:

Caffeine-containing drinks are the favorite of those who stay up late. Caffeine is refreshing, but it will consume B vitamins related to nerve and muscle coordination in the body. People who lack B vitamins are more likely to get tired and form a vicious circle. In addition, drinking this caffeinated beverage on an empty stomach at night will stimulate the gastrointestinal mucosa and cause abdominal pain.

Sweet food:

People think that eating sweets can supplement calories, but sweets are also a big taboo for staying up late. Don't eat too many sweets after dinner or staying up late. Although high sugar is high in calories, it has an exciting effect to some extent, but it will consume vitamin B group, which will lead to the opposite effect and obesity.

Oral liquid:

The main components of refreshing oral liquid on the market are vitamin B, C, caffeine, traditional Chinese medicine and so on. , has a certain effect, but it will depend on regular drinking. In addition, the potential negative effects of these oral liquids are not clear.

Aggressive article: supplementary nutritious food

Generally speaking, the prevention and health care of staying up late depends on daily diet, but it is also essential to supplement some special nutrition. Do you need a reason to supplement nutrition?

Reason 1: To reduce fatigue.

Demand for vitamins b, c, etc. The number of people staying up late will increase. If the intake is insufficient, it will increase. If it is insufficient, it will increase fatigue and seriously affect health.

Vitamin B family: There are many members of vitamin B family, including folic acid, nicotinic acid, vitamin B6, vitamin B 12, etc. They not only participate in metabolism, provide energy and protect nerve tissue cells, but also help to calm nerves and relieve anxiety and tension.

Folic acid: dark green leafy vegetables and beans are rich in folic acid, which helps to repair cells and prevent infection and anemia;

Vitamin B6 or nicotinic acid: Vitamin B6 or nicotinic acid exists in liver, fish, whole grains, legumes, fruits and vegetables, which can maintain skin health and slow down aging;

Vitamin B 12: Related to memory and attention. Food sources are red meat, milk, cheese and so on.

In addition to dietary intake, you can also supplement vitamin pills. Vitamin B group members have their own functions, but they should coordinate with each other. They fight as a group in the human body, and only eat a single vitamin B6 and B 12, with little effect. Vitamin B group should be supplemented together.

Vitamin C supplementation: It can reduce the secretion of hormones such as adrenaline. Tomatoes and oranges contain a lot.

Light diet: prepare more light foods such as vegetables and fruits in the dinner on the day of staying up late, which can make you feel better when staying up late.

Supplementing calories: Eat some fruits, vegetables and protein foods, such as meat and eggs, to supplement your physical strength, but don't eat too much. You can eat more dried fruits, such as peanuts, almonds, cashews and walnuts. They are rich in minerals such as protein, vitamin B, vitamin E, calcium and iron, vegetable oil, etc., while the cholesterol content is very low, which has special effects on restoring physical fitness.

Reason 2: In order to maintain perfect skin.

Drink water: When staying up late, be sure to prepare enough cold boiled water to replenish water at any time. Because the night is long, not drinking enough water is very harmful to the skin.

Beauty fruits and juices: Several fruits and their mixed juices can not only make night owls more energetic and energetic, but also benefit skin care:

Cut an appropriate amount of apples, carrots, spinach and celery into small pieces, add milk, honey and a little ice, and crush them with a blender to make a fruit and vegetable juice with comprehensive and rich nutrition.

Banana, papaya and high-quality yogurt are mashed together, which is nutritious and can supplement a lot of energy needed by the body.

Freshly squeezed juice consisting of two kiwis, four oranges and a lemon is rich in vitamin C, which supplements physical fitness and beautifies the face.

Peel three grapefruit and juice, break a bunch of grapes into grape juice, and add two spoonfuls of honey, which is sour and sweet.

A fresh cucumber, 1/2 liters of soybean milk and 3 pieces of mint are mashed and stirred together to make a cool cucumber juice, which can relieve fatigue, beauty beauty.

Reason 3: Protect your eyesight.

Vitamin a: after a hard night in dim light, it is easy to make eye muscles tired and vision decline. Vitamin A can improve the adaptability of those who stay up late to dim light and prevent visual fatigue by regulating the synthesis of retinal photosensitive substances. Its best source is the liver, cod liver oil, milk and eggs of various animals. The most plant foods are carrots, amaranth, spinach, leeks, green peppers, red sweet potatoes and oranges, apricots, persimmons and red dates in fruits.

Vitamin B: Vitamin B 1 is one of the nutritional sources of optic nerve, and the lack of vitamin B 1 is easy to make eyes tired; Vitamin B2 deficiency is easy to cause keratitis. You can eat more sesame seeds, soybeans, fresh milk, malt and other foods.

Vitamin E: It has a certain auxiliary effect on the treatment of some eye diseases, but children should not take vitamin E and should be supplemented by diet. Soybean oil, peanut oil and bananas are all high in the diet. 100g peanut oil contains 12mg vitamin E, which is the main source of vitamin E in diet.

Calcium: Rich calcium is also good for eyes. Calcium can relieve eye tension. For example, beans, green leafy vegetables and shrimps are rich in calcium. Cooking methods such as burning ribs soup, pine fish and sweet and sour ribs can increase the calcium content.

Lycium barbarum: Lycium barbarum is rich in beta carotene, vitamin B 1, vitamin C, calcium and iron, and has the functions of nourishing liver, tonifying kidney and improving eyesight. Because Lycium barbarum itself has a sweet taste, whether it is tea or snacks like raisins, it is of great help to the eyes, fatigue and deepening vision of computer families.

Lycium barbarum and rice: adding a little sugar after cooking porridge can alleviate the symptoms of blurred vision and tears.

Lycium barbarum and chrysanthemum: Brewing with hot water can relax and brighten your eyes.

Lycium barbarum and pork liver: Soup boiling can clear away heat and eliminate dry eyes and dark circles caused by staying up late.

Tomatoes: Tomatoes are called the protector of eyes. It can accelerate the regeneration of rhodopsin and promote the improvement of vision; Anthocyanins in tomatoes can effectively inhibit enzymes that destroy eye cells. Besides tomatoes, many other red, purple and blue vegetables, fruits or berries are rich in anthocyanins, such as eggplant, black cherry peel, black grapes and nectarines. Remember, never remove their dark parts.

Therefore, people who stay up late should pay attention to two aspects of nutrition intake, one is how to protect their health, and the other is how to keep their best condition when working at night.

Supplement nutrition when staying up late.

How to maintain immunity and protect liver function should be paid attention to by those who stay up late. If you stay up late staring at the computer screen, you should pay more attention to protecting your eyesight. Please refer to the computer family of this website. Special topic of Sangzishan. People who stay up late will increase their demand for vitamins a, b, c and e. If it is insufficient, it will increase fatigue and increase healthy wear and tear.

If you need to stay up late, you should eat more foods rich in B vitamins for dinner, such as whole grains, liver, lean meat, beans and fresh fruits and vegetables. If you want to eat midnight snack, you can also use foods containing vitamin B, such as milk with yeast, yogurt and whole wheat bread as the main force. If necessary, you can take nutritional supplements or chew the well-known Taiwan Province sugar (containing vitamin B). There are also references that chicken essence can accelerate metabolism and improve work efficiency. In order to cope with the incremental secretion of adrenaline and other hormones, we should also pay attention to the full intake of vitamin C. As for the refreshing oral liquid on the market, the main components are vitamins B, C, caffeine, Chinese medicine, etc., which have certain effects, but it is not recommended to drink it every day to avoid dependence.

Something that deceives the body

Caffeine-containing drinks are the favorite of those who stay up late, and high-calorie foods such as sweets, biscuits and western-style fast food are also common "nutritional supplements" for those who stay up late, but they can only temporarily refresh themselves or increase their blood sugar concentration. And these foods will accelerate the consumption of vitamin B in the body. Excessive caffeine can stimulate the secretion of nerves and adrenaline, thus consuming the vitamin B group in the body.

When the vitamin B group is insufficient, the metabolic "oil circuit is not smooth" appears, but it is easier to get tired and affect work efficiency. Some people will drink more coffee, which will cause a vicious circle. Therefore, we should also find out what is called body tonic. What does it mean to lie to your body? Pay attention to the balance of nutrition and the sufficiency of vitamin B group in order to supplement the body; Smoking, chewing betel nut and excessive caffeine are the real liars.

Humans are not Nocturnal Animals, staying up late is the most violation of biological laws, and health damage is only a necessary punishment. Even small and beautiful skin care products can't make up for the aging and health damage caused by staying up late. Can you not stay up late? If you must exercise at night, you'd better get some sleep the next day. Creating a dark environment (such as wearing an eye mask) during supplementary sleep has a positive effect on improving sleep quality.

Choosing light food such as vegetables and fruits for dinner on the day of staying up late is helpful to your health when staying up late.

Five kinds of fruit juices that can make people more energetic and beneficial to the skin are:

1. Cut an appropriate amount of apples, carrots, spinach and celery into small pieces, add milk, honey and a little ice, and break them with a blender to make a fruit and vegetable juice with comprehensive nutrition.

2. Fragrant coke, papaya and high-quality yogurt are mashed together, which is nutritious and can supplement a lot of energy needed by the body.

3. Fresh fruit juice consisting of 2 kiwis, 4 oranges and 1 lemon is rich in vitamin C, which supplements physical fitness and beautifies the face.

4. Peel and juice 3 pomelos, 1 bunch of grapes are crushed into grape juice, and two spoonfuls of honey are added, which is sour and sweet.

5. Mash 1 fresh cucumber, 1/2 liter soybean milk and 3 pieces of mint together to make cool cucumber juice, which can relieve summer heat and fatigue.