What nutrients should students who often stay up late supplement?

<> "Staying up late often like this to supplement nutrition.

1. Supplement vitamin A and C

There are vegetables in Dunton, eat enough 300-500 grams a day, dark vegetables account for at least half, and about 100 grams of cooked leaf vegetables with more than one punch. There are fruits every day, eat enough 200-350 grams a day, and 100 grams of kiwi fruit.

2. Vitamin D supplementation

It is recommended to supplement directly with 400 IU per day.

3. Supplement vitamin E and magnesium

It is rich in green leafy vegetables, corn germ oil, soybean oil, and peanut oil, and this car contains vitamin E, and millet, buckwheat, oats, and beans are also rich in magnesium.

4. Calcium supplementation: 300-500ml of milk per day, 1 fist of green leafy vegetables, 5 pieces of tofu (mahjong size) or 1 fist of shredded tofu.

5. B vitamins:

Chinese people are most likely to be deficient in vitamin B1, and it is recommended that coarse grains account for 1 3 1 2 of the staple food.

6. Water: at least 1700 ml per day for men, at least 1500 ml per day for women, stay up late and drink more, compared with other nutrients, this can be said to be the easiest nutrition.

When watching the World Cup, it is mainly for the jujube hunger brigade to stay up late, which can eat vitamins A, C, E, that can stay up lateBeing able to maintain immune function and protect liver function is something that people who stay up late should pay attention to. Stay up late staring at the TV or computer screen, pay attention to protect your eyesight. The demand for vitamins A, B, C and E will increase.

If it is deficient, it can increase the feeling of fatigue and increase healthy wear and tear. Refreshment food may not be good, people who stay up late, the first thing that comes to mind is to drink coffee or tea to refresh themselves, caffeine will indeed make people feel refreshed, however, caffeine is not necessarily effective in improving work efficiency, even if it is useful, it can only maintain a short-term effect.

Although caffeine is refreshing, it will relatively consume the vitamin B complex related to nerve and muscle coordination in the body, and people who lack vitamin B complex are more likely to get tired easily, and are more likely to form a vicious circle, developing the habit of drinking tea and coffee, requiring more and more amounts, but the effect is getting worse and worse. Therefore, when you have to stay up late, it is more effective to supplement more vitamin B complex.

When staying up late, some people think that eating sweets can replenish calories, but in fact, sweets are also taboo for staying up late. After dinner or when staying up late, don't eat too many sweets, although high sugar has high calories, it makes people excited at first, but it will consume vitamin B complex, resulting in anti-effect stool fruit, and it is easy to attract obesity, and high-calorie foods such as sweets, biscuits, and Western fast food will accelerate the consumption of vitamin B complex in the body, making people more likely to fatigue. Staying up late to watch the World Cup, with some beer, drinks and snacks, it is very comfortable.

However, the so-called people have no foreign wealth and are not rich, horses have no night grass and no fat, and it is easy to gain weight when the limb brother eats supper at night and eats when staying up late, especially staying up late to watch the World Cup, everyone must like beer, side dishes, peanuts, beef jerky, potato chips, shrimp crackers, these things that are easy to gain weight.

1.People who stay up late eat more nutritious food.

Staying up late and working overtime must let their body get enough heat, lunch, dinner, and night meals are all indispensable, lean meat, fish, liquid eggs, dairy products, and soy products are best not less, and eat more of this noisy food, which can supplement the amino acids that our body needs to have. Because the brain of a man will consume more oxygen when he stays up late, it is best to ensure the circulation of indoor air, and not shout silver to put the brain in a state of hypoxia.

2.Stay up late and eat more vitamin-rich foods.

People who stay up late must supplement more vitamins, especially vitamin A and vitamin B. Vitamin A can protect the eyes, because people who stay up late are working in dim light, and eye care is a must. The vitamin B we need to supplement can effectively protect the optic nerve, and eating more carrots, tomatoes, lean pork, black sesame seeds, soybean products, fresh milk and other foods can have a good effect.

3.People who stay up late should eat more fruits rich in vitamin C.

Most fruits contain vitamin C, and usually supplement more vitamin C to improve the bad because of staying up late**, vitamin C can play a very good protective role in **, people who stay up late can eat more oranges and grapes.

4.Stay up late to eat less refreshing food.

Nine out of ten people who stay up late love to drink coffee, in fact, it is better to eat as little as possible of this refreshing food. Although coffee and strong tea are refreshing, they can also hurt nerves and muscles, and if you drink tea and coffee when you are tired, it will hurt your body even more.

Summary. Kiss! You are still in the stage of growth and development, and you have not yet entered the aging stage!

However, your sense of care is commendable! If you stay up a lot late at your age, you usually need to supplement with a multivitamin every day, and the important thing is to eat well and eat healthy! If you can, try not to stay up late without staying up late!

Are you experiencing any symptoms right now?

Kiss! Hello! We're happy to answer for you! People who often stay up late eat more nuts and soy products in addition to usually. It is also recommended that you use some health foods! B vitamins, ejiao, it is better to eat more blood-nourishing foods! ~

You can also drink inosine oral liquid, which mainly plays a role in protecting the liver!

What to eat for anti-aging.

Kiss! How old are you this year? Is it convenient to tell me about the gender?

18, male.

Kiss! You are still in the stage of growth and development, and you have not yet entered the aging stage! However, your sense of care is commendable!

If you stay up a lot late at your age, you usually need to supplement with a multivitamin every day, and the important thing is to eat well and eat healthy! If you can, try not to stay up late without staying up late! Are you experiencing any symptoms right now?

A little mentally depleted.

Are you having trouble sleeping right now? Do you sleep at night?

When I wake up, I am still sleepy and prone to sleepiness.

Kiss! How much do you weigh? Do you have a habit of sitting for long periods of time?

128 pounds, yes, but also used to standing.

It is recommended that you try gastrodia to awaken the brain sac, or to raise serum brain granules. Then add a Gui Spleen pill. It's going to get better! ~

1.Cut apples, carrots, spinach and celery into small pieces, add milk, honey, a little ice cubes, and break them in a juicer to make a nutritious and rich fruit and vegetable juice.

2.The fresh juice consisting of two kiwis, 4 oranges and 1 lemon is rich in vitamin C, which is good for physical performance and beauty.

After peeling the grapefruit, the juice is squeezed, and a bunch of grapes is broken into grape juice, and two tablespoons of honey are added, which has a sweet and sour taste.

4.A fresh cucumber, 1 2 liters of soy milk, 3 slices of mint, crushed and stirred together to make a cool cucumber juice, to cool off the heat and relieve fatigue.

5.Eating more vegetables, legumes, fish, whole grains, milk, and cheese that contain B vitamins can help with brain or muscle activity. Foods rich in vitamin A such as animal liver, egg yolks, fish, etc., should be consumed appropriately to improve the adaptability of night shift workers to dim light, thereby preventing eye fatigue.