Many busy modern people, sober-minded, always can't keep up with the hurried pace. In the morning, I shook my head at the window on the bus, and nodded at my desk in the afternoon.
At this time, besides willpower, eating the right food can also help you.
Eat the right food at the right time.
"Food can change your mind," said Dr. Tetsuo Morita, a Japanese life science writer who specializes in genetic factors, protein structure and drug design. Our minds are sometimes sober and sometimes dull, and our mood is sometimes relaxed and sometimes depressed, which has a lot to do with what we eat, how much we eat and how we eat.
Don't just eat bread for breakfast.
Eating a good breakfast is like filling up the car before going on the road. You don't have to worry about running out of energy on the road.
It is important to eat breakfast correctly. If you want to keep your spirit in the best condition all day, experts suggest that you should not just eat two pieces of bread for breakfast, but must match with good quality protein food, such as milk, eggs, cheese, meat and so on. The optimum intake ratio of starch and protein is 1: 1.
Worried that eating too much will make you fat? In this regard, experts said that the food eaten for breakfast has a whole day to digest and metabolize, and there is no need to worry that eating too much will burden the body.
In addition, no matter which meal, try to choose "GI (low glycemic index) food" that will not make blood sugar rise sharply, such as miscellaneous grains bread, whole grain steamed bread, germ rice and so on. , so as not to cause blood sugar level instability. And this kind of food is rich in vitamin B group, which is the source of energy.
Eating refined white toast and white rice will make blood sugar rise faster than ice cream. Experts say that highly refined starch is not protected by impurities such as fiber and is decomposed by intestinal enzymes very quickly.
When the blood sugar level rises rapidly after eating "high glycemic index food", the human body will release a lot of insulin, which will make the blood sugar level drop rapidly, while hypoglycemia will make people feel tired. In order to raise the blood sugar level, the body's self-protection mechanism will release a lot of adrenaline and norepinephrine, which will lead to the blood sugar level soaring again, and then release a lot of insulin ... So the blood sugar level rises and falls, and the mood fluctuates because of adrenaline.
The less starch in Chinese food, the better.
The "lethargy effect of the first class in the afternoon" is not that the teacher is not wonderful enough, nor that the students are not working hard enough ... in fact, it may be caused by food.
Breakfast and Chinese food are very close. If breakfast is good, Chinese food naturally doesn't need to be eaten too much. However, many people are in a hurry to have breakfast in the morning and plan to have a big meal until noon, which is not only bad for their health, but also bad for their clear heads.
At the entrance of a curry shop, there is a message: "Eat curry for Chinese food, and have a good meeting in the afternoon". According to expert analysis, the spice of curry can really boost the spirit in a short time, but the Chinese food in the style of risotto is too high in calories. A plate of rice and potatoes is full of starch, which is a dangerous food that causes blood sugar to rise and makes people sleepy.
Chinese food is based on the principle of keeping blood sugar from soaring. Don't eat too much starchy food (don't eat two bowls of rice or two balls of noodles). Eating more fruits and vegetables to supplement vitamins helps to decompose the sugar and amino acids left over from breakfast (the basic unit of protein) and generate energy.
Dr morita shared his experience in restoring morale. Whenever he is too tired to speak, he often eats pork liver fried leek, vinegar pickled garlic and fried onion to refresh himself.
Because allyl sulfide in these foods can help the body absorb vitamin B 1 and help inject energy into the tired body and mind. But for the sake of fragrance, don't forget to brush your teeth after eating.
If you are not afraid of spicy food, "the best thing to wake up in one fell swoop is to eat Chili," said Tetsuo Morita. "It was an inexplicable pleasure, and even people seemed to become enthusiastic."
Morita Tetsuo said that peppers can excite sympathetic nerves and activate metabolism. When you feel spicy in your brain, you will release the "awakening substance" norepinephrine to refresh your mind. At the same time, it will release "brain anesthetic"-endorphins, which will make you feel better.
However, everyone has different tolerance for spicy food, so we must do what we can. And if you eat a lot often, you will get used to the stimulation and the effect will be weakened. You must know how to deal with it.
The simpler dinner, the better.
Don't eat too much dinner because the activities of the day are drawing to a close, and the food you eat doesn't have enough time to digest like breakfast.
In this regard, experts suggest that you should eat less high-protein food (such as meat) at dinner, otherwise your spirit will be too excited, and poor sleep will affect your combat effectiveness the next day. Starchy foods can be eaten, but not too much, so as not to get fat.
In order to relieve stress, Dr. Morita suggested eating more foods rich in calcium and magnesium, which have a calming effect on excited nerves. Foods containing calcium include dairy products, soybeans, broccoli, kelp, kelp and so on. Foods containing magnesium include germ rice, sunflower seeds, edamame, Chinese cabbage and so on.
Experts summed up the dietary principles of three meals. "The quantity and quality of breakfast are better, Chinese food is as simple as possible, and dinner is simpler."
See:/A/20061228/000007 _ 4.htm for details.