Under the dim light, there was silence outside the window, and the clock kept ticking. Let you look up and see what time? Ah? It''s almost 2 o''clock, are you still working overtime? Are you still thinking about work alone? Overcoming difficult problems? Study hard? Are you staying up late? People say: adult eyes There is no: simple! 2 words, in fact, no one wants to work overtime, anyone wants to sleep beautifully. Staying up all night is definitely harmful to people''s physical health. Dietitians give you dietary advice, so that we can get more health when staying up and working overtime, because there is health will have a future.

　　First, eat cereals to replenish the brain

　　people who work overtime are people who use the brain more and think about problems that require energy. Of the total energy required by our body, 25% is supplied to the brain. Because the brain needs energy in the form of sugar. Only when the brain is full of nutrients can you concentrate on thinking. Therefore, the staple food of whole grains must be eaten. For example: eight-treasure porridge, multigrain porridge, whole wheat bread, cakes, biscuits, dumplings, wontons, buns, flower rolls, oatmeal and other starchy foods.

　　Second, nuts get calcium and magnesium nutrients

　　Ca and magnesium can be used as natural relaxants and tranquilizers. For example: milk, walnuts.

　　Milk rich in calcium is recognized as a "good sleep aid". Nut foods contain more magnesium, and in clinical practice, walnuts are often used to treat symptoms such as neurasthenia, insomnia, forgetfulness, and dreaminess.

　　Three, dark green leafy vegetables and legumes

　　 These are rich in folate, help cell repair, prevent infection and anemia ; Vitamin B6 or nicotinic acid in liver, fish, whole grains, soy foods, vegetables and fruits can maintain skin health and slow down aging; as for vitamin B12 related to memory and attention, eat in red meat, milk, cheese get.

　　Four, stay up late food collocation example:

　　 porridge (rice, millet, purple rice, black rice, yam, jujube, lotus seed any combination)< /p>

　　vegetable soup (any combination of tomatoes, spinach, broccoli, potatoes, eggs)

　　 orange, yogurt, kiwi milk, jujube cake, grapes, these 5 combinations are perfect for those who stay up late

　　 Choose light foods such as vegetables and fruits for dinner on the day of staying up late, which is helpful for the health of staying up late. 5 kinds of fruit juices that can make people more energetic and energetic and beneficial to the skin:

　　Five, beautiful fruit and vegetable juices:

　　1 , Appropriate amount of apples, carrots, spinach and celery cut into small pieces, add milk, honey, a little ice cubes, crushed with a juice machine to make a nutritious and rich fruit and vegetable juice.

　　2. Banana, papaya and high-quality yogurt are crushed together, which is rich in nutrients and can supplement a lot of energy needed by the body.

　　 3, two kiwis, 4 oranges, and one lemon are composed of fresh fruit juice rich in vitamin C, supplementing physical fitness and beauty.

　　 4, 3 peeled grapefruits and squeezed juice, a bunch of grapes shattered into grape juice, plus two tablespoons of honey, sweet and sour sweet taste.

　　5. A fresh cucumber, 1/2 liter soy milk, 3 slices of mint, shattered and stirred together to make a cool cucumber juice, cool off and relieve fatigue.