Smoking leads to low selenium content in human blood, and selenium is an indispensable trace element for cancer prevention. Therefore, smokers should always eat more foods rich in selenium, such as animal liver, seaweed, shrimp and so on.

Second, supplement vitamins.

Because some compounds in smoke will greatly reduce the activity of vitamins A, B, C, D, E, etc. They also consume a lot of these vitamins in their bodies. Therefore, smokers should often eat some foods rich in these vitamins, such as beef, carrots, peanuts, corn flour, bean sprouts, Chinese cabbage, vegetable oil and so on.

Third, drink more tea.

Some compounds in smoke can cause arterial intima thickening, gastric acid secretion decreased obviously and blood sugar increased. Catechins contained in tea can prevent cholesterol from depositing on blood vessel wall, increase gastrointestinal peristalsis, and reduce blood sugar and urine sugar. At the same time, the diuretic and detoxicating effects of tea can also make some toxic substances in smoke excreted with urine, shortening its stay time in the body.

Fourth, eat more cholesterol-lowering foods.

Because smoking will increase the deposition of cholesterol and fat in blood vessels, reduce the blood supply to the brain, easily lead to brain atrophy and accelerate brain aging. Therefore, smokers should eat less fatty acids in their diet and correspondingly increase some foods that can reduce or inhibit cholesterol synthesis, such as beef, fish, bean products and some high-fiber foods, such as Chili powder, cinnamon and the skins of fruits and vegetables.

Fifth, eat more alkaline food.

When human body fluids are alkaline, nicotine will be quickly eliminated. Smokers should eat more alkaline foods, such as milk, fruits, vegetables and soybeans, to help them quit smoking. At the same time, these foods can also stimulate the secretion of gastric juice, increase gastrointestinal peristalsis, and avoid the occurrence of common indigestion, bloating and hyperlipidemia in smokers.

The formation of fatty liver is closely related to diet and living habits, so we should pay attention to developing good living habits to prevent fatty liver.

The most important thing is to control drinking. 90%-95% of alcohol is metabolized by the liver, generally 60-200mg of alcohol is metabolized per kilogram of body weight per hour, and it takes 3- 10 hour to expel all alcohol from the body. Regular drinking, the burden on the liver is too heavy, even if drinking does not exceed the limit every day, it will endanger the health, especially the liver, so drinking should not only be less, but also diluted. The amount (quantity and frequency) of drinking alcohol determines the risk and degree of liver injury. Women are more vulnerable than men. For women who have been drinking for several years, the daily amount of pure alcohol (about182g for wine, 364g for beer and 56g for whisky) is19g, which can cause liver damage. For men who have been drinking for several years, drinking 56 grams of pure alcohol (560 grams of wine, 1 120 grams of beer or 168 grams of whiskey) every day will cause liver damage. However, individual differences should be considered as the amount of alcohol consumed that leads to liver injury.

One thing to be reminded is that people often drink a cup of tea after a full meal, which is not conducive to the prevention of fatty liver. Don't drink tea immediately after eating meat. Tea contains a lot of tannic acid, which can be combined with protein to synthesize protein, a target acid with astringency. This protein can slow down intestinal peristalsis, easily cause constipation, and increase the toxic effect of toxic substances on the liver, thus causing fatty liver.

In addition, it is necessary to quantify the diet regularly, especially to control the intake of dinner, which should account for 30% of the daily total; Nutrition should be balanced, food arrangements should be diversified, and it is best to give priority to cereals; Eat more vegetables, fruits, dairy products and bean products; Eat proper amount of fish, poultry, eggs and lean meat, and eat less fat and animal fat. Eating should be balanced with physical activity, keep the stool unobstructed and maintain an appropriate weight; Insisting on manual labor and reasonable exercise, increasing the decomposition and consumption of fat in the liver and reducing the fat content are conducive to the reversal of fatty liver and improving liver function; If blood lipids and blood sugar rise, drugs should be used to control hyperlipidemia and diabetes.

After a person is born, health problems will accompany him all his life. Men will face three major health fates: 30 years old, on the verge of youthful vitality; At the age of 40, I built my career on youth; 50 years old, you are old and no longer strong. In this regard, health experts in Boda Urology Hospital pointed out that middle-aged men aged 30 to 50 should learn to manage their health better and be their own health managers.

30-year-old vitality edge

Men in their thirties are always excited. Stay awake for several nights in a row, and you can still be energetic when you wake up. However, influenced by lifestyle, physiological function began to decline gradually. Metabolism declines, hormone secretion begins to decrease, and physical strength and energy are obviously not as good as before. Some men have premature ECG abnormalities, fatty liver, hyperglycemia, and even symptoms such as hypertension and diabetes. The most obvious health problem is weight, and losing weight is a key point of health at this age. In addition, we should also pay attention to benign prostatic hyperplasia and mild fatty liver.

Break the law of fate

A 30-year-old man is overweight and moderately obese because of unreasonable diet, excessive intake of lipid substances and lack of reasonable exercise. Especially in this case, the liver will also retain excess fat, and the liver function immunity will gradually decline. In the case of frequent drinking, it will accelerate the formation of fatty liver, and the prostate is very sensitive to alcohol and spicy food. So give up drinking and avoid eating.

For people in their thirties, being overweight is nothing more than a dangerous signal and needs to be vigilant. Exercise is the magic weapon to lose weight. Leave the time of waiting for the elevator every day to health, and choose the stairs properly, which can not only exercise leg strength, but also increase lung capacity. In addition, you can also adjust your stress and mood by raising flowers. Plants can eliminate your irritability and calm your heart.

The 40-year-old career is based on youth.

People over 40, like a machine that has been running for a long time, will inevitably have minor ailments and pains. People at this stage often have successful careers, but their health is not as good as before. Often feel overwhelmed, chest tightness and shortness of breath. At this stage, male hormone secretion fluctuates greatly, mood changes greatly, and the functions of various organs of the body show a downward trend.

The pressure of work and family has become the crux of the 40-year-old. If you don't get the approval of your superiors at work, plus you usually have many social activities at work, go out early and go home late, and don't take care of your family, it will cause family members' doubts and incomprehension, which will make a 40-year-old man psychologically unbalanced, especially the family members' incomprehension will give him the greatest pressure. In this environment, you will be full of depression for a long time and have a bad mental state. If this situation is not vented in time, it will develop into a physiological disease. At the same time, mental stress can also cause excessive sweating and sebaceous gland secretion growth, produce serious dandruff, reduce the quality of hair living environment, and lead to hair loss. Therefore, reducing the heavy psychological pressure has become the key to the health problems of 40-year-old men.

Break the law of fate

A reasonable diet is the physiological guarantee for professional people to reduce psychological stress, especially for men over 40 years old. In the process of thinking and practicing how to supplement nutrition reasonably every day, we are also examining and paying attention to our psychosomatic state and adjusting our lifestyle. Vitamin C can relieve anxiety and is high in fresh fruits and vegetables, especially leafy vegetables and sour fruits. Eating potato food is also a good way to supplement vitamin C, especially sweet potato, which has the highest nutritional value. Mineral magnesium can relieve the tension of neck muscles, and the bad mood under pressure will be greatly reduced.

Aerobic exercise can make people relax. Take part in some moderate light exercise first to calm your mood. If you have the opportunity to participate in some group sports, such as basketball and volleyball, you can also feel the pleasure of cooperation and enhance your fighting spirit. 40 years old is a watershed in life. Due to the increase of nutritious diet, excess calories, fat accumulation and widening waist circumference, this is an emergency warning that endangers health. Therefore, we must be vigilant and take timely action.

50 is no longer healthy.

A 50-year-old man's body may be like an old pocket watch, and the parts are not very smart. There will always be problems of one kind or another. We are about to face the final challenge of our career. We need to pay more attention to our health if we want to keep in good working condition and adapt to the intensity of work. After retirement, you can put aside your troubles at work, arrange your own health plan properly, develop a strong body, and also buffer old problems. The key to the health of the 50-year-old population is diet and exercise, so we must strictly control the salt content in the diet, exercise properly and don't do strenuous exercise.

Break the law of fate

Keep diversification, not partial eclipse, eat more whole grains, eggs and milk of livestock and poultry, land and water vegetables, dried and fresh fruits, fish and shellfish, shrimps and crabs, and delicacies. Don't "talk about color change" because of high blood pressure and coronary heart disease, otherwise you will lose weight and resistance due to malnutrition, which is not good for your health. Old people are prone to low back pain due to sedentary, back and thigh activities; Reduced upper limb activity is prone to scapulohumeral periarthritis. Joint activity training, that is, flexion and extension of upper limbs, lower limbs, shoulders, hips and trunk joints, can improve the flexibility of the body, such as doing radio exercises and rhythmic exercises, and adjust the nervous system function and limb flexibility of the elderly.

Experts remind that drinking in summer should pay special attention to prevent some diseases and even emergencies, and patients with chronic diseases should be more cautious when drinking in summer. According to Professor Li Bin, deputy director of the Department of Gastroenterology, the Fourth Hospital of Harbin Medical University, drinking cold beer does make people feel thirsty, but beer contains alcohol after all, and drinking too much will make people feel thirsty and warm all over. It is even more inappropriate to drink frozen beer after sweating and exercise, because sweating pores expand. Drinking frozen beer will make sweating pores stop sweating because of sudden contraction in cold, thus hindering the body's heat dissipation and easily inducing diseases such as colds.

In addition, improper drinking of beer in summer will have adverse effects on gastrointestinal tract, heart, liver and kidney, and may also cause gout. Drinking a large amount of chilled beer will rapidly reduce the temperature of gastrointestinal tract, reduce blood flow, cause physiological dysfunction, affect digestive function, and even lead to life-threatening emergencies such as spastic abdominal pain, diarrhea and acute pancreatitis.

Li Bin suggested that the temperature of beer should not be too low. The beer stored in the refrigerator should be controlled at 5℃ to 65438 00℃. In this temperature range, various components of beer can be coordinated and balanced to form the best taste. At the same time, beer should not be eaten with salty and smoked food, nor should it be drunk too much. After drinking beer, the lead content in the blood will increase, and when it is combined with organic amines in smoked food, it will produce some harmful substances, which can induce digestive tract diseases.

Career peak, more and more entertainment, lack of rest, neglect of exercise, excessive tension, rapid accumulation of body fat, which is a portrayal of many middle-aged "fat brothers." Here is a kind of China herbal tea, which is very suitable for middle-aged fat brother to drink.

Medicinal tea is composed of four common herbs and can be bought in supermarkets. They are 5 grams of hawthorn, 2 grams of barley, 2 grams of roses and 2 grams of green sepals. Hawthorn can digest greasy food, barley can strengthen stomach and relieve bloating, and roses and green sepals have the effects of promoting qi circulation and relieving depression, regulating stomach and resolving phlegm. Drink with the bubble every day, and discard it after three bubbles.

In addition, it is recommended that middle-aged fat buddies take a nap for 30 minutes every day, and it is best not to sleep on their stomachs. They should keep exercising 15 minutes every day. If they can climb the stairs, don't take the elevator, it's better to go upstairs. You can also do squats with a frequency of 40 to 60 times per minute, which can also effectively consume calories and reduce fat.

Milk is rich in nutrition, and more and more people drink milk every day. However, many studies have found that men who drink milk regularly are prone to prostate cancer. Prostate cancer is a common malignant tumor in male reproductive system. A research team in Boston, USA, conducted a 1 1 year follow-up survey on 20,885 American male doctors. Dairy products mainly include skim milk, whole milk and cheese, among which 10 12 men suffer from prostate cancer. After statistical analysis, it was found that the plasma concentration of 1, 25- dihydroxyvitamin D3 (with anti-prostate cancer effect) in men who consumed 600 mg of calcium every day was significantly lower than that in men who consumed 150 mg of calcium from dairy products every day, and the risk of prostate cancer increased by 32%. After excluding age, weight, smoking, physical exercise and other influencing factors, it is found that men who eat more than 2.5 servings of dairy products every day (each serving is equivalent to 240ml of milk) have a higher risk of prostate cancer than men who eat less than 0.5 servings of dairy products.

Researchers in Philadelphia, USA, also confirmed through the epidemiological survey in recent years 10 that eating more dairy products will increase the risk of prostate cancer in men. Domestic studies have also found that milk intake is significantly related to the incidence of prostate cancer, which may be due to the high estrogen content in some brands of milk.

Fortunately, some plant compounds in fruits and vegetables have certain anticancer effects. Lycopene is an important carotenoid, which widely exists in fruits and vegetables. Tomatoes, apricots, guava, watermelon, papaya and red grapes all contain more lycopene, especially in tomatoes.

American researchers conducted a six-year follow-up survey of 46,000 men and found 773 cases of prostate cancer. The study found that compared with people who don't eat raw tomatoes, people who eat raw tomatoes 2-4 times a week have a 26% lower risk of prostate cancer, and tomato pizza and ketchup also have this effect; Eating lycopene directly can also reduce the risk of prostate cancer. The antioxidant activity of lycopene is the strongest among natural carotenoids. It can protect the genetic material DNA (deoxyribonucleic acid), inhibit the proliferation of cancer cells and regulate the hormone state. Its anti-prostate cancer effect has been confirmed by a lot of studies.

Therefore, in order to care for the prostate, men should drink milk slowly and don't treat it as a drink. In addition, they should pay special attention to balanced nutrition and eat more tomatoes every day.

Men prefer to drink, and the intake of alcohol is naturally more than the average person. Therefore, it is of great benefit to know some diet aftercare. Here are some foods that can be considerate of men after drinking.

First of all, dear.

Honey contains a special ingredient, which can promote the decomposition and absorption of alcohol and relieve headaches, especially those caused by red wine.

Second, tomato juice

Tomato juice is rich in special fructose, which can promote alcohol decomposition. Drinking more than 300 ml of tomato juice at a time can make dizziness gradually disappear after drinking.

Third, grapes.

Grapes are rich in tartaric acid, which can interact with ethanol in wine to form esters, thus achieving the purpose of hangover. If you eat before drinking, you can also prevent drunkenness.

Fourth, watermelon.

Watermelon can clear away heat and fire, so that alcohol can be excreted quickly with urine.

Five, grapefruit

The experiment found that eating grapefruit meat dipped in white sugar has a good effect on eliminating alcohol in the mouth after drinking.

Six, celery

Celery is rich in B vitamins, which can decompose alcohol.

Seven, yogurt

Yogurt can protect gastric mucosa, delay the absorption of alcohol, and is rich in calcium, which is particularly effective in relieving irritability after drinking.

Eight, bananas

Eating bananas after drinking can improve blood sugar concentration and reduce the proportion of alcohol in blood, thus achieving the purpose of hangover relief.

Nine, olives

Olives have been a "good medicine" for sobering up, clearing stomach heat and appetizing since ancient times. You can eat it directly or stew it with rock sugar.

When family members get together or friends come home for dinner, it is inevitable to drink, and drinking is indispensable. How can we make everyone eat comfortably without hurting their health? Remember which dishes are suitable for drinking and which are not.

The way we eat snacks should be:

1, put some sugar when cooking. The main component of wine is ethanol. After ethanol enters the human body, it can only be excreted after decomposition and transformation in the liver, which will increase the burden on the liver. Therefore, when making appetizers, we should properly choose several foods that protect the liver. Sugar has a protective effect on the liver, and it is best to have one or two beets in appetizers, such as sweet and sour fish, sugar lotus root slices, sugar fried peanuts and so on.

2. Cook several dishes rich in protein. When drinks enter the intestine, it will affect the metabolism of the human body, which is prone to protein deficiency. Therefore, appetizers should include protein's rich foods, such as preserved eggs, home-made tofu, stewed chicken, roasted ribs and so on.

3. Prepare several alkaline foods. Chicken, duck and fish are mostly acidic foods. In order to maintain the acid-base balance in the body, there should be alkaline foods in appetizers, such as fried bean sprouts, spinach, apples, oranges and other fruits and vegetables.

Common dishes that are not suitable for drinking are as follows:

1, carrot. Because the carotene and alcohol contained in it will produce toxic substances under the action of liver enzymes, which is harmful to health.

2, bean jelly. Because it needs to add a proper amount of alum in the processing process, and alum can slow down gastrointestinal peristalsis, mixing with jelly can prolong the residence time of alcohol in gastrointestinal tract, thus increasing the absorption of alcohol by human body, increasing the stimulation of alcohol on gastrointestinal tract, slowing down blood flow, prolonging the residence time of alcohol in blood, and making people drunk and endangering health. ...

3. Smoked wax food. Because it contains more nitrosamines and pigments, it reacts with alcohol, which not only damages the liver, but also damages the oral cavity, esophagus and gastrointestinal mucosa, and also induces cancer.

4. barbecue. In summer, many people like to get together with relatives and friends at food stalls and eat mutton skewers while drinking. However, it is unhealthy to use barbecue food as an appetizer when drinking.

In the process of barbecue, not only the utilization rate of protein in food is reduced, but also the carcinogen benzopyrene is produced. Moreover, gene mutation caused by nucleic acid decomposition in meat may also lead to cancer. When excessive drinking increases the blood lead content, the combination of the above substances in barbecue foods is easy to induce digestive tract tumors. In addition, due to the large amount of drinking in summer, the probability of inducing this disease is often high.

First, alcohol is an organic solvent, which can dilate the blood vessels of digestive tract, dissolve mucin on the surface of digestive tract mucosa, and make carcinogens easily absorbed by human body.

Second, alcohol will reduce the detoxification function of the liver and promote the role of carcinogens.

In addition, alcohol can also inhibit human immune function and enhance the activation of carcinogens. Therefore, it is best to drink in moderation.

The carcinogenicity of barbecue food is related to the amount of food eaten. It is suggested that it should not exceed twice a week and not exceed 100g each time.

People's skin color is determined by congenital factors such as race and heredity, and is closely related to the distribution of capillaries, the amount of pigment and the thickness of subcutaneous fat. Normal people's skin color should be ruddy and shiny. In addition to anemia, hepatitis and other diseases, improper diet will also affect people's skin color.

blush

Facial flushing is mostly caused by drinking. Even if the alcohol concentration is not high, a small amount of drinking will happen. In addition to the face, it can also extend to the neck, trunk and limbs, sometimes accompanied by wheal and itching, affecting work and rest. This is the irritation and allergy caused by alcohol. People who have this reaction should drink less or give up drinking. Vinegar, water chestnut soup or Siraitia grosvenorii granules can be used to relieve alcoholism, and vitamins B, B, C or chlorpheniramine can be taken if necessary.

Reddish complexion

Purple may be caused by eating too much litchi. This is because litchi contains high fructose. After eating in large quantities, the glucose invertase in the liver can't convert fructose into glucose, which makes a large amount of fructose accumulate in the blood, causing skin color changes, and then causing physical discomfort. Litchi should be eaten reasonably, scientifically and in moderation. Drink plenty of water after eating litchi to speed up fructose excretion. You can also use laurel leaves or chicory root to mash juice to relieve skin redness.

Reddish complexion

Latosolic red may be due to poor blood circulation, especially in peripheral parts, and protein was absorbed before being fully digested. In order to fully digest and absorb protein, we should eat more foods containing vitamin B and vitamin C and get more sunshine. Regular massage can speed up blood circulation and reduce skin redness.

Qinghong skin

Green red may be caused by histamine in food. After the death of animals such as shrimp, crab and eel, the protein in the body decomposes rapidly, producing a large amount of histamine. Eating these aquatic products will increase the histamine content in human blood, and people who eat improperly or are allergic will have a bluish-red face and even a whole body color, and they will feel unwell all over, sometimes accompanied by headache and itching. If the symptoms are severe, antihistamines can be used for treatment.

Hongse cosmetic

Makeup red refers to cheek redness, which is mostly caused by excessive intake of animal fat and protein. When eating more animal fat and protein, fresh vegetables containing a lot of chlorophyll should be supplemented.

orange

The orange-yellow skin color caused by diet is mostly in the palms and soles of the feet, which is caused by red leaves. Foods containing more phytochrome include oranges, carrots, tomatoes and day lilies. Egg yolk and butter also contain a small amount of photosensitive pigments. If you eat too much food with high content of phytochrome in a short time, the content of phytochrome in blood will increase sharply and accumulate in the skin in large quantities, resulting in orange on your hands, feet and face. Stop eating food containing Phyllobin and drink plenty of boiled water to promote the excretion of Phyllobin. After a period of time, the orange will fade.

Yellow and black

Too much salt will turn your skin yellow and black. Controlling salt intake, drinking more water, taking a bath frequently and sweating more will all contribute to salt discharge.

Dark skin

Too much oil is caused by eating too much rapeseed oil and sesame oil. To reduce the intake of rapeseed oil, eat more fresh vegetables containing chlorophyll.

People who often eat supper will have a heavy stomach burden for a long time and are more likely to get gastric cancer than ordinary people. However, "night owls" who stay up late because of work needs are often "hungry and cold" in the early hours of the morning. It is very necessary to eat midnight snack to replenish energy at this time. How to choose the type of supper? How to eat is good for your health?

Don't drink too much at dinner.

Do you usually have a burning sensation in your chest? After a full meal, will the things in your stomach reflux? Asthma and pharyngitis cannot be cured for a long time. Have you ever thought about your stomach?

Experts remind that if you have the above symptoms, you are likely to suffer from gastroesophageal reflux disease (GERD). Gastroesophageal reflux disease is a digestive system disease that is often neglected. Its typical symptoms are acid reflux and heartburn.

According to experts, the main causes of gastroesophageal reflux disease are the increase of obese people, excessive mental stress of urban people, frequent supper and excessive drinking. The disease is more common in people over 50 years old, but the risk of young white-collar workers suffering from the disease is also increasing, and the incidence rate is more likely to rise. At present, gastroesophageal reflux disease presents a trend of "three lows and one high". "Three lows" means low recognition, low diagnosis rate and low medical treatment rate, and "one high" means high incidence rate. In western countries, the incidence of gastroesophageal reflux disease is 20% to 40%, while it is 6.2% in Guangzhou, that is, 6 to 7 people per 100 often have heartburn, acid reflux and other symptoms.

Experts pointed out that the symptoms caused by gastroesophageal reflux disease are various, and many patients also have chest pain, shortness of breath, chronic cough, pharyngitis, foreign body sensation in the pharynx and other symptoms that are easily mistaken for other diseases, which leads many patients to go to the wrong clinic frequently.

Those who often stay up late had better have some supper.

For the choice of supper, many women who love beauty are often worried and afraid of getting fat. In fact, as long as you pay attention to nutrition and don't overeat, eating supper will not affect your body shape. Midnight snack must be combined with dinner and working hours. If you are free during the day, have three full meals and go to bed early at night, you can skip the midnight snack. However, if you often work late and have no rest in the early morning, it is very necessary to add meals, which can not only make people more energetic when staying up late, but also avoid colds and fatigue caused by an empty stomach.

Cantonese dim sum is not suitable for tea drinks.

Cantonese dim sum is a well-deserved leader in the snack camp. Many people always go to the teahouse to eat night tea, shrimp dumplings, barbecue, barbecued pork buns, chicken feet, rice rolls ... Faced with these foods, everyone should choose their own snacks according to their own preferences and physical condition. Too sweet stuffing may make you have too much energy, and it is not a good idea to eat fried food at night. When eating snacks, we should also pay attention to the choice of drinks. You should try to avoid drinking tea drinks, including herbal tea, and drink more juice and mineral water.

Don't eat dessert on an empty stomach

Besides snacks, sweet soup with smooth and sweet taste and various milk products are the favorites of many people who pay attention to the quality of life.

However, eating dessert on an empty stomach can lead to hyperacidity and stomach upset. It is recommended to eat dessert or other midnight snacks after dinner, which can reduce the accumulation of fat and prevent sugar from quickly becoming the culprit of physical damage.

Porridge is that first choice for healthy snack.

Starch in porridge can be fully combined with water, which not only provides heat energy, but also contains a lot of water. It is delicious, convenient to eat, nutritious and easy to digest, so it is the first choice for healthy supper. Fish porridge, pork liver porridge and beef porridge are usually the first choice for everyone to eat porridge. In fact, eating eight-treasure porridge is also a good choice. The main raw materials of eight-treasure porridge are cereals, such as japonica rice, glutinous rice and coix seed. Add red dates, beans and walnuts to porridge and cook it carefully. These raw materials basically have good effects of invigorating the middle energizer and nourishing the body. Regular consumption can nourish the heart and clear away heat, moisten the lungs and relieve asthma, which is very beneficial to recuperate the stomach and relieve work pressure.

Pay attention to four points when eating supper.

1。 Just replenish energy properly, and don't eat supper as dinner. Slices of bread and porridge are better choices. Try not to eat barbecue and rinse meat with too much fat.

2。 The interval between dinner and sleep must be calculated, and the two should not be too close. You should rest for an hour or two before going to bed. Fruits containing a lot of water and sugar and some diuretic foods must be eaten less before going to bed, otherwise the quality of sleep will be greatly affected.

3。 The share of dinner in the whole day should not exceed 1/5. Variety can be varied, and the quantity must be small. The best combination is dairy products, a small amount of carbohydrates and a little fruit.

4。 Not too salty. This is very important, in addition to making you want to keep drinking water, it will also make it difficult for you to drain water, leading to edema in the morning.

Staying up late is almost synonymous with getting old, and there will be the same situation as the elderly, such as decreased immunity, listlessness and rough skin. Symptoms of autonomic nervous disorders, such as colds, gastrointestinal infections, allergens, etc. Often come to the door ... so, the health of 30 and 60 years old is a very bad thing. In order to prevent staying up late from becoming the chief culprit of premature aging, diet conditioning has become the highlight.

People work overtime at night and consume more physical and mental energy, so be careful when choosing food. Some foods cannot be included in the edible category.

★★★★★ Defense articles-Rejecting fake refreshing food

Refuse caffeinated drinks

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 caffeinated drinks on an empty stomach at night will stimulate the gastrointestinal mucosa and cause abdominal pain.

Strictly control sweets

Eating sweets is also a no-no for staying up late. Although sugar is high in calories, although it has a certain exciting effect, it will consume vitamin B group, which will lead to the opposite effect and easily lead to obesity.

Refuse to eat "junk food"

Many people who stay up late will put some junk food like instant noodles and potato chips around them to satisfy their hunger when they are hungry. But this kind of food is not easy to digest, which will increase the burden on the digestive tract. Eating too much will cause indigestion, high blood lipid, which is not good for your health.

Although many instant noodles now claim that they are not fried, they will contain edible oil to some extent. If it is left for a long time, the oil will be oxidized and decomposed by air to produce toxic aldehyde peroxide. Eating this oil-deteriorated instant noodles will bring you unexpected troubles, such as dizziness, headache, fever, vomiting, diarrhea and other poisoning phenomena.

Avoid greasy and cold.

In order not to let their stomachs work overtime, many people will choose some greasy food; Some people will give themselves some cold drinks, but greasy food is not easy to digest, which is easy to cause siltation and induce gastrointestinal diseases or acute pancreatitis; Cold food has a strong stimulating effect on digestive tract mucosa, which is easy to cause diarrhea or digestive tract diseases.

Don't smoke and drink.

Nicotine in cigarettes will contract blood vessels, slow down blood circulation, make dryness and aging report in advance, naturally droop facial lines and expand pores. When the alcohol content in the body exceeds the standard, it will cause edema. And those who stay up late, their physical fitness is lower than during the day, and smoking and drinking are more harmful to their health.

Give up refreshing oral liquid

There are some refreshments on the market for people who stay up late, and many people regard it as a magic weapon. The main components of these oral liquids are vitamins B, C, caffeine, traditional Chinese medicine and so on. It has a certain effect on refreshing, but it will depend on regular drinking; In addition, the potential negative effects of these oral liquids are not clear. So it is best to stay away from this oral liquid.

★★★★★ Attack-Energy Recovery Food Search Operation

People who stay up late can't sit still because of dietary taboos. They have a lot of work to do and must have good physical support. Therefore, they should take the initiative to choose a diet that suits them.

Keep your body warm.

In order to maintain basic physical strength, the total calories of three meals a day should be arranged at 15%~20%, mainly carbohydrates that are easy to digest and absorb. The calories of Chinese food can generally account for 20% to 25% of the total calories of a meal, and the meal time can be arranged around 3 pm; Because of staying up late, the calories of dinner will be relatively high, which can account for 30%~50% of the total calories of dinner. It is advisable to eat one or two hours before going to work.

After the night shift, many people lose their appetite, which affects the nutrition supply for a long time. Therefore, we should ensure adequate intake of high-quality protein, inorganic salts and vitamins every day. Appropriate intake of milk, eggs, fish, lean meat, pork liver, soybeans and their products, eat more vegetables and fruits, and eat less pure sugar and high-fat foods.

Pay attention to vitamin supplementation.

Working at night can easily lead to visual fatigue. Vitamin A is an important component in synthesizing rhodopsin, which is an important substance involved in regulating the photosensitivity of retina, which can improve the adaptability of eyes to dim light and prevent industrial accidents.