Food plan for staying up late

 熬夜族的美食方案

Reject fake refreshing food

1. Coffee - Although caffeine is refreshing, it will consume the vitamin B group related to nerve and muscle coordination in the body. People who lack vitamin B group are easily tired and more likely to form a vicious circle. In addition, drinking caffeinated beverages on an empty stomach at night will stimulate the gastrointestinal mucosa and cause abdominal pain.

2. Sweet food - sugar will consume vitamin B group, which is more prone to fatigue and obesity.

3. Instant noodles and potato chips - these junk foods are not easy to digest, and can also increase blood lipids, which is harmful to health.

4. Refreshing oral liquid - the so-called refreshing oral liquid specially for people who stay up late in the market. Its main ingredients are vitamin B, C, caffeine, Chinese herbal ingredients, etc., which have certain effects on refreshing, but it will be dependent on drinking regularly, and its potential negative effects are unknown, so it is best to stay away from it.

Energy Recovery Food Rules

1. Increase in dinner calories - which can account for 30%~50% of the total calories of the whole day. It is better to eat two hours before staying up late, so there is no special need for additional supplement.

2. Supplement vitamin A - staying up late can easily lead to visual fatigue. Vitamin A is an important component in the synthesis of rhodopsin, an important substance involved in the regulation of retinal sensitivity, which can protect the eyes.

3. Medicated diet recuperation - proper supplement of medicated diet can more effectively relieve fatigue and replenish energy.

拒绝伪提神食品

　　1.咖啡——咖啡因虽然提神，却会消耗体内与神经、肌肉协调有关的维生素B族，缺乏维生素B群的人本来就比较容易累，更可能形成恶性循环。此外，夜晚空腹喝含咖啡因的饮料，会对胃肠黏膜造成刺激，引起腹痛。

　　2.甜食 ——糖会消耗维生素B群，更容易疲倦，也易引来肥胖问题。

　　3.方便面、薯片——这些垃圾食品不易消化，还会使血脂增高，对健康不利。

　　4.提神口服液 ——市场上所谓专门针对熬夜人士的提神口服液，其主要成分是维生素B、C、咖啡因、中药成分等，对提神有一定的效果，但常喝会产生依赖，而且其潜在负面影响尚未可知，因此最好敬而远之。

　　精力复原美食法则

　　1.晚餐热量提高——可占全天膳食总热量的30%~50%，熬夜前两小时进餐为宜，这样就不会特别需要额外补充。

　　2.补充维生素A——熬夜容易导致视觉疲劳，维生素A是参与调节视网膜感光的重要物质——视紫红质合成的重要成分，能保护眼睛。

　　3.药膳调养——适当补充药膳，能更有效地缓解疲劳，补充精力。

 (This article is an original article by Zhuge Changqing, and the pictures are selected from the Internet. Welcome to forward it, and please indicate the source for forwarding)

Introduction to Zhuge Changqing: Zhuge Changqing, the inheritor and promoter of traditional Chinese culture, is willing to "learn from sages, promote virtue, revitalize China and benefit the world" together with people with the same ideals in the world.

(Zhuge Changqing: zhuge8031@163.com ）

Zhuge Changqing mailbox：

zhuge8031@163.com

Zhuge Changqing's Chinese Dream

Learn from sages and carry forward virtue

Revitalizing China for the benefit of the world

 （本文是诸葛长青原创文章，图片选自网络。欢迎转发，转发引用请注明出处）

诸葛长青简介：诸葛长青，中国国学传统文化传承弘扬者，愿与天下志同道合者一起“学习圣贤、弘扬善德、振兴中华、造福世界”。

（诸葛长青：zhuge8031@163.com）

Zhuge Changqing mailbox：

zhuge8031@163.com

  诸葛长青中国梦  

学习圣贤 弘扬善德

振兴中华 造福世界

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