There are a lot of "day-to-night" on the website. In order to work, for the sake of livelihood, hard work, some health knowledge about staying up late, I hope to help everyone health.
information
"Sunrise, sunset." This is the result of a long-term human adaptation environment. Staying up late will damage your health. Because human adrenal hormones and growth hormones are secreted when sleeping at night. The former secretes in front of dawn, has functions that promote human sugar metabolism, guarantee muscle development; the latter is produced after falling asleep, which has both promoted the growth and development of adolescents. It can also delay the aging of middle and old age. Therefore, the best time in day is 10 o'clock in the evening to 6 am.
Those who often stay up late, what should I take some self-health measures? First, strengthen nutrition, choose small high-quality protein, fat and vitamin B foods such as milk, beef, pork, fish, beans, etc., you can also eat some dried fruits such as walnuts, jujubes, longan, peanuts, etc. This can play an anti-fatigue effect. The second is to strengthen exercise. You can exercise according to your age and interest, improve your physical quality. If you feel your strength or sleep, you should do it for a while, Tai Chi or go to the outdoor activity. The third is to adjust the physiological rhythm. Perennial stayers should be based on the schedule and constantly modified to adaptation. The fourth is to eliminate the burden of thought. Talking to the night should avoid worries and fear, and should establish confidence and keep a pleasant mood and high emotions in the night.
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Dietary health care
Night workers should supply sufficient vitamin A, due to vitamin A to adjust the retinal photosensitive substance - the synthesis of Viovi can improve the stupid of staying up late, and prevent visual fatigue.
The work of the worker is large, the labor intensity is high, and the energy consumption should pay attention to the supplement of high quality protein. Animal protein is best to achieve half of the total amount of protein supplies. Because animal proteins contain human essential amino acids, it is good for ensuring that the work efficiency and physical health is good for warranty.
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Self-care for a family
Living in a modern society in the rhythm, people who don't have nights are lucky. Staying up late will cause normal rhythmic rhythm of the body, affecting vision, gastrointestinal and sleep. So, how should people stay up late to care?
More than half of the people who stay up late are people who do text or frequently operate the computer. It is easy to make eye muscle fatigue and decline in eye muscle overnight under the dark light. Dr. Li Changping, the Ministry of Health, Department of Nutrition, the Department of Nutrition, Trusted, told reporters that vitamin A and vitamin B have a certain effect on preventing vision, vitamin A can regulate retinal photosensitive substances - view purple synthesis, can improve the daring light Suitability to prevent visual fatigue. So eat more carnivities, leeks, squid, etc., rich in vitamin A, and animal foods such as lean meat, fish, pig liver rich in vitamin B.
In addition, the heat should be supplemented properly, eat some fruit, vegetables and protein foods such as meat, eggs, etc., but don't eat big fish. Dr. Li believes that some dried fruit foods such as peanut rice, almonds, cashews, and walnuts are rich in proteins, vitamin B, vitamin E, calcium and iron and other minerals and vegetable oils, while cholesterol content is very low, and resume physical fitness There is a special effect. In addition to the driet, the family must strengthen physical exercise. If you feel your strength or you want to sleep, you should do it for a while or go to outdoor activities. Since the time to take up the normal sleep, you may wish to see the machine on the complementary sleep. If you go home from work, close your eyes on the car, or arrange a small selection for yourself in the unit after lunch break, you can restore your physical strength and make mental vain.
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What is the skill of staying up late?
Overtime up all night, there must be skills to still be hard. Otherwise, the body of the iron, can't stand the day and night! So you want to stay up late, remember:
1. Don't eat the bubble noodles to fill your belly, so as not to be too hot. It is best to make hunger as far as fruit, soast, bread, and porridge, porridge.
2. Before starting to stay up late, come to a vitamin B group nutritious pill. Vitamin B can relieve fatigue and enhance human resistance.
3. Refreshing drinks, it is best to be mainly green tea, you can refresh, and eliminate excessive free radicals in the body, so that you will be refreshed. But people with bad gastrointestinal, it is best to change the tea of the scorpion, can decompress, or make a look!
4. Millions before staying up at night, or to wash your face first, so as not to be thick powder or oil stains, under the bed of staying up late, causing a full face acne.
5. After staying up late, I remember to make a little nap at noon the next day.
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Life staying up late
Modern people have been reversed when they have been reversed all over the day because of their work or careers. The circadian rhythm is reversed to the body's physiological functions and metabolism will have a certain negative impact.
Under normal circumstances, the human body is significantly different from the physiological rhythm of night during the day. The day is mainly based on the decomposition process of sympathetic activity and material metabolism, and at night, the synthesis process of sub-integration nervous activities and material metabolism is mainly. The observations of biochemistry also proved that the activity of different enzymes and the metabolism of endocrine hormones have great differences in day and night.
Treatment
1, eat hot things (such as thermal instant noodles).
2, dinner can't eat too much.
3, pay attention to keep warm, don't freeze your stomach.
4, must have enough white boiling water.
5, staying up late, no matter how tired, you can't go to bed.
6, if you are sleepy, you can drink coffee or tea, you should refresh, but you should pay attention to drinking heat, the concentration should not be too high, so as not to hurt the stomach.
7, when staying up late, you should do deep-long breathing.
8, at least to get to the dawn, that is, 5 o'clock in the morning, and constantly imagine the glory and momentum of the sun rises. 9, have to eat breakfast, you must not eat cold food.
10, 7, 8 o'clock in the morning, if you want to sleep, you must pay attention, even if you don't go to bed, you have to sit on the chair.
Best day for staying up late
Some people like to stay night, but their results often do their own exhaustion, low efficiency, and still hurt the body. In fact, scientific, intermittent staying up late and nights sometimes makes certain types of people unexpected results. After staying up late, I fell asleep at 4 and 5 o'clock in the morning, and you must feel very tired, so I will sleep special incense, especially sinking, you will have a good rest. Staying up late can make you concentrate on a long time, specialize in a difficult job.
The prerequisite for performing this work is that you feel excessive at 9, 10 o'clock in the evening, and you don't want to sleep at all. The average person easily do not use this chart.
10:00 get up
10: 00-11: 00 walk, listen to music
11: 00-11: 20 Eat, drink hot soup, more vegetables, meat
11: 30-19: 30 Reading, doing exercises
19: 30-20: 00 Eat, have meat, multiple dishes, 90%
20:00 - At 4:30 in the morning, study
4: 30-10: 00 in the morning
Best diet
People who work frequently at night In addition to creating good working conditions and ensuring sufficient sleep, they should scientifically arrange their three meals.
On the three meals a day, you should first guarantee enough thermal energy intake. For example, in order to increase appetite, you can make a variety of food varieties, color, fragrance, delicious, delicious; in order to make a reasonable and prevention of hunger, it needs reasonable to make a reasonable one-day thermal energy reasonably and prevent hunger Arrangement Time and percentage of meals per meal should account for a percentage of total meals.
It is important to dinner, which can accounted for 30% -50% of the total diet. You can eat some high-protein foods. The meal time is arranged for one or two hours before labor; the Chinese hot amount can generally account for 20% of the total diet. 20%. By 25%, the meal time can be arranged before and after the afternoon; the heat of the breakfast can generally account for 15% -20% of the total dielectric heat, and should be mainly used to easily digest the absorbed carbohydrate. On the basis of ensuring sufficient thermal energy intake, it should also be taken to ensure adequate high quality protein, inorganic salts, and vitamin intake. So properly take the milk, egg, fish, lean meat, pig liver, soybean and its products, eat more vegetables, fruits, less pure sugar and high fat, and should control the intake of salt.
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Staying up late for dummy medicine diet
With the acceleration of life, more and more people have joined the ranks of staying up late. However, how to ensure the quality of staying up late, reducing the impact of physical health?
Drinking many strong tea or coffee to stimulate the excitement of nerves. Because caffeine can only make people spirit, it will make the human brain in inhibitory state, and the feeling of drowsiness.
Chinese medicine believes that people who often stay up late can easily lead to symptoms of yin deficiency, they can use the medicated diet to properly care and make energetic. Silitter stewed duck egg: 20 grams of birth, 1 to 2 duck eggs, add water to the water, remove the shell, then put it in the juice for 20 minutes, rock sugar seasoning, eat egg drink juice, 1 daily 1 Second or 2 to 3 times a week. There is nourishing yin and heat, and it is suitable for the effects of thirst, and it is suitable for drying up late, and the gums are eaten.
Pork waist stewed Eucommia: Each time you use Eucommia 25 grams, 1 pork lumbar, water is applied for 1 hour, take 1 hour daily or 2 to 3, there is a nourishing liver and kidney, strong muscles and bones, suitable for After the night, back pain, the limbs are taking.
Lianzi lilies and lean meat: 20 grams of lotus (decline) each time, 20 grams of lily, 100 grams of pork lean meat, add water to the same amount, add salt and season with salt, once a day. If you have a clear lung, you will be able to dry cough, insomnia, upset, palpitations, etc.
Powder Ge Soup: Every time I use powder, I will use powder to clean and cut into small pieces. A raft go to the mouth and the internal organs, add the amount of water, and add the fish, add ginger, oil salt seasoning, food fish soup, each Month or every other day. There is Shujin active, Yiqi and blood, hydrogens, etc., suitable for intramuscular pain after the labor is overnight, and the cervical muscle pain is taken.
Xia LaCs and grass lean meat: 10 grams of bruisine, 50 to 100 grams of pork in the summer, the amount of water is aqueous, add a small amount of salt after meat, eat meat and drink, once a day. There is a clear liver fire, the effect of lowering blood pressure, is suitable for use with high blood pressure patients to stay up and night, and eye-catching.
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Staying up late and diet
With the development of modern economy, the speed of life is accelerating, and more and more people have joined the ranks of staying up late. How to ensure the quality of staying up late, reducing the impact on physical health, paying attention to the nutrients of the diet.
At night, if you want to be tired at night, you must make your sympathetic nerve function as active as during the day. It is exciting in sympathetic nerve function to be a source of rice and pasta. So, don't eat rice and pasta, just eat fish, meat, vegetables, etc. As for rice or pasta, it eats 1 day in the morning. However, this kind of dinner will start hunger after 3 hours. Therefore, when you are hungry, you have to drink milk, or eat eggs, fruit. As long as you do this, you can maintain your strength. It is worth reminding that when staying up late, drinking many strong tea or coffee to stimulate the excitement of nerves. Because caffeine can only make the gods, it will make the human brain in inhibitory state, resulting in a faint feelings.
Chinese medicine believes that people who often stay up late can easily lead to symptoms of yin deficiency, they can use the medicated diet to properly care and make energetic.
1, raw duck egg: 20 grams of life, duck egg L? 2, add water, water, stewed, remove the shell, then put it in the juice for 20 minutes, rock candy seasoning, egg drinking juice, 1 time a day or 2? 3 times a day. There is nourishing yin and heat, and the effect of surrounding thirst is. Suitable for drying up late, dry, gums and pain. Hand and feet hot people eat.
2, pork waist stewed Eucommia: each time with 25 grams of Eucommia, 1 pork, water is applied, stewed for 1 hour, daily or 2? 3 days, there is a nourishing liver and kidney, strong bones . Suitable for backache back pain after staying up late, the limbs are taking. 3, lotus seed lily 煲 瘦: 20 grams of lotus (to the core), 20 grams of lily There is a clearness of the lungs, Yiqi Anshi. Suitable for dry cough after staying up late. Insomnia, upset, palpitations, etc.
4, powder Ge Siyu Soup: Each time I use powder to wash it into small pieces, 1 fish, go to the mouth and the internal organs, add water to the water, add ginger, oil salt season, food fish Drink soup, once a day or next day. There are sooths such as Shujin, Yiqi and Blood, Slim Percutaneous Pain. Suitable for intramuscular pain after the labor, and the cervical muscle pain is taken.
5, Xia La's grass, lean meat: 10 grams of bruisine, 50-100 grams of pork, water glow, add salt, add salt after meat, eat meat, 1 time every day. There is clear liver fire, lowering blood pressure. Suitable for taking the dizziness, headache and eye redness after heights with hypertension.
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Reasonable diet to help you stay up late
Modern people have been reversed when they have been reversed all over the day because of their work or careers. The circadian rhythm is reversed to the body's physiological functions and metabolism will have a certain negative impact.
Under normal circumstances, the human body is significantly different from the physiological rhythm of night during the day. The day is mainly based on the decomposition process of sympathetic activity and material metabolism, and at night, the synthesis process of sub-integration nervous activities and material metabolism is mainly. The observations of biochemistry also proved that the activity of different enzymes and the metabolism of endocrine hormones have great differences in day and night.
So people who work frequently at night, in addition to creating good working conditions and ensuring sufficient sleep, they should scientifically arrange their three meals.
On the three meals a day, you should first guarantee enough thermal energy intake. For example, in order to increase appetite, you can make a variety of food varieties, color, fragrance, delicious, delicious; in order to make a reasonable and prevention of hunger, it needs reasonable to make a reasonable one-day thermal energy reasonably and prevent hunger Arrangement Time and percentage of meals per meal should account for a percentage of total meals.
Dinner is important for people who stay up late, accounting for 30% to 50% of the total diet, you can eat some high protein foods, the time schedule is suitable for one or two hours before labor; Chinese hot total can generally account for 20% of total diet ~ 25%, the meal time can be arranged before and after the afternoon; the heat of the breakfast can generally account for 15% to 20% of the total dielectric heat, and should be mainly based on the carbohydrates that are easily absorbed. On the basis of ensuring sufficient thermal energy intake, it should also be taken to ensure adequate high quality protein, inorganic salts, and vitamin intake. So properly take the milk, egg, fish, lean meat, pig liver, soybean and its products, eat more vegetables, fruits, less pure sugar and high fat, and should control the intake of salt.
========================================== How to nutrition diet
Modern people have been reversed when they have been reversed all over the day because of their work or careers. The circadian rhythm is reversed to the body's physiological functions and metabolism will have a certain negative impact.
Under normal circumstances, the human body is significantly different from the physiological rhythm of night during the day. The day is mainly based on the decomposition process of sympathetic activity and material metabolism, and at night, the synthesis process of sub-integration nervous activities and material metabolism is mainly. The observations of biochemistry also proved that the activity of different enzymes and the metabolism of endocrine hormones have great differences in day and night.
So people who work frequently at night, in addition to creating good working conditions and ensuring sufficient sleep, they should scientifically arrange their three meals.
On the three meals a day, you should first guarantee enough thermal energy intake. For example, in order to increase appetite, you can make a variety of food varieties, color, fragrance, delicious, delicious; in order to make a reasonable and prevention of hunger, it needs reasonable to make a reasonable one-day thermal energy reasonably and prevent hunger Arrangement Time and percentage of meals per meal should account for a percentage of total meals.
Dinner is important for people who stay up late, accounting for 30% to 50% of the total diet, you can eat some high protein foods, the time schedule is suitable for one or two hours before labor; Chinese hot total can generally account for 20% of total diet ~ 25%, the meal time can be arranged before and after the afternoon; the heat of the breakfast can generally account for 15% to 20% of the total dielectric heat, and should be mainly based on the carbohydrates that are easily absorbed. On the basis of ensuring sufficient thermal energy intake, it should also be taken to ensure adequate high quality protein, inorganic salts, and vitamin intake. So properly take the milk, egg, fish, lean meat, pig liver, soybean and its products, eat more vegetables, fruits, less pure sugar and high fat, and should control the intake of salt. (
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How to eat people staying up late?
People staying up late, the first thing I think is to drink coffee or drink tea, and the nutritionist said that caffeine will make people feel spiritual.
However, the experiment of the St.luke's Hospital Sleep Medicine Research Center found that caffeine is not necessarily effective for improved work efficiency, even if it is useful, it can only maintain a short time.
Although the caffeine is refreshing, there is a relatively discharge of vitamin B groups related to nerves and muscle coordination. The people who lack vitamin B are more likely to be more likely, more likely to form a vicious circle, develop tea, coffee habits. It is more increasing, but the effect is increasing. Therefore, when you stay up all night, you will add some vitamin B groups, but it is more effective.
When he stays up late, some people think that you can add calories. In fact, sweet food is also afraid. After dinner or stay up late, don't eat too much sweet food. Although high-sugar has high calories. Although it is exciting to a certain extent, it will consume vitamin B groups, resulting in anti-effect, and it is easy to attract obesity.
overall, the prevention and health of the staying up late depends on the daily diet and must balance the 6 major categories of food. But in order to stay up late, eat more foods rich in vitamin B when dinner, absolutely necessary! Vitamin B group members are quite a large, including folic acid, smoke, vitamin B6, vitamin B12, etc., which are not only involved in metabolism, providing energy, protecting nerve cells, but also contributing to storm nerves and soothing. Deep green leaf and bean plants contain rich folic salts, which help cell repair, prevent infection and anemia; liver, fish, full valley, soybean food, vitamin B6 or tobacco acid, It can maintain skin health, slow down; as for vitamin B12 related to memory, attention, eat in red meat, milk, and cheese.
