1, drink plenty of water, keep enough moisture to refresh
In the day and night, the most important thing to add is water. Two-thirds of the human body is made of water. Many of the basic functions of the human body depend on this simple material to make it go smoothly. Therefore, it is not surprising that “tiredness is the highest dehydration signalâ€. Drinking a large glass of water on the morning of the day not only helps maintain body moisture but also promotes metabolism. If you feel that white water is difficult to swallow, try to brewed flavored water that suits your taste, or add some orange juice and lemon juice to the juice to make a refreshing water.
2, stay up late should eat Vitamins
On the whole, the day-and-night people's daily diet must be in a balanced intake of 6 categories of food, eat more foods rich in vitamin B group dinner, it is absolutely necessary! There are many members of vitamin B group, including folic acid, niacin, vitamin B6, vitamin B12 and so on. Dark green leafy vegetables and legumes are all rich in folate, which helps cells repair, prevent infections and anemia; vitamin B6 or niacin can be maintained in liver, fish, whole grains, soy foods, fruits and vegetables, and can be maintained. Skin health, slowing down aging; As for vitamin B12 related to memory and attention, it can be eaten in red meat, milk, and cheese.
3, whole grains can maintain emotional stability
Carbohydrates are a source of energy for the brain, but as carbohydrates provide energy for the gray matter, they also slowly consume continuous energy. By maintaining blood sugar levels, these carbohydrates help maintain emotional stability and contribute to later sleep. Whole grains such as sweet potatoes and oatmeal also contain carbohydrates.
4, pay attention to vitamin A supplement
Night work can easily lead to visual fatigue. Vitamin A is an important component in the synthesis of rhodopsin, which is an important substance involved in the regulation of retinal sensation. It can improve the eyes' adaptability to dim light and is beneficial to preventing accidents at work.
5, to ensure adequate quality protein
After the night shift, many people suffer from poor appetite and a long period of time affecting the supply of nutrients. So every day to ensure that there are enough high-quality protein, inorganic salts and vitamin intake. Appropriate intake of milk, eggs, fish, lean meat, liver, soy and its products, eat more vegetables, fruits, eat less pure sugar and high fat foods.
6, eat more fruit
People often stay up late to eat some fruit is still better, you can DIY some juice. Such as these with the following: Apple, carrot spinach; bananas, papaya, yogurt; kiwi, oranges, lemons; cucumber, soy milk, mint; grapefruit, grapes.
Day and night family recipes
Pig eye longan soup
Materials: A pair of pig eyes, longan meat, rice dumplings and other appropriate amount.
Method: Clean the pig's eyes, add the proper amount of water with longan meat and rice dumplings, place it in a bowl, stew, and season it.
Tip: This soup has the effect of nourishing yin. Applicable to the prevention and treatment of myopia, Longan replenishing heart and spleen, nourishing the nerves, for blood deficiency, heart palpitations, forgetfulness, insomnia and other illnesses.
Mulberry liver soup
Materials: Pork liver, mulberry leaves, salt and other appropriate amount.
Method: Wash the fresh liver, cut into pieces, spare, wash the mulberry leaves, add appropriate amount of water for about half an hour, put the liver cooked in the middle of the fire, seasoning with salt can be.
Tip: This soup has the effect of dispelling wind and clearing away heat and keeping the liver clear. It is used for headache and eye pain.
Leek pork soup
Ingredients: bitter gourd, pork lean, leeks, cooking wine, salt, etc.
Practice: 1, bitter gourd to cut into small Ding, pork lean cut thin slices, leek washed and chopped.
2, first lean meat with wine, salt seasoning, add water and boil for 5 minutes, add bitter gourd, leeks boiled soup, and finally put MSG seasoning can be.
Tip: This soup has Ziyin Runzao, Qingganming purpose effect. The bitter gourd has Qingshu eyesight and detoxification effect, and it plays a very good role in the eyesight maintenance of day and night workers.
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