Must know! White collar anti-fatigue diet six principles

The normal brain work requires multiple vitamins and minerals. B vitamins and vitamin C are particularly important for maintaining the body's mental and physical strength. Folic acid is an indispensable vitamin for the growth and development of the human body and the nervous system, which is conducive to improving learning ability and memory. Green leafy vegetables (such as lettuce, lettuce, spinach, etc.), melon and strawberry have the highest folic acid content. Vitamin C helps to keep cognitive activities (memory and learning) going. Vegetables and fruits rich in vitamin C include guava, parsley, bell pepper, kiwi fruit, strawberries, and oranges. So make sure to eat 1 to 2 fruits and 500 grams of vegetables every day.

1. Diet balance is the key

A balanced diet is certainly diversified so that we can avoid the physical weakness caused by malnutrition. The following rules need to be followed: one fruit per meal; twice daily vegetables (boiled raw and cooked); foods containing electric starch, but not excessive (bread, noodles, rice, dried vegetables, preferably crude, because it Contains a lot of fiber, vitamins and mineral salts; once a day meat, fish or eggs; and finally there are essential dairy products for each meal (such as yogurt, cheese, dairy snacks, etc.).

2. Appropriately supplement sugars and carbohydrates

As the most basic nutrient, sugar and carbohydrates are the main sources of physical energy. The operation of all organs, especially the brain, requires the consumption of sugar. every day. 50% - 55% of physical supplements are dependent on sugar.

The most favorable is complex carbohydrates (ie, "slowly absorbed sugars") because it is not consumed quickly by the body and can be supplemented with energy over time. The following foods are rich in complex sugars: noodles, rice, bread, dried vegetables, etc. However, it is not necessary to eat every meal, once a day is enough.

Diet Specialist: Biscuits, Energy Supply

The main ingredient of biscuits is wheat, which provides energy from its carbohydrate content. During breakfast, the energy provided by regular biscuits, butter biscuits, or biscuits dedicated to breakfast ensures that people stay energized until lunchtime. If you eat another fruit, an egg, or a glass of milk, it will be a complete and energy-rich breakfast, ensuring that you will be energetic all morning. Refreshments in the afternoon, eating a few crackers and having a drink, will allow you to continue your work with full enthusiasm.

Don't forget vitamin C

Vitamin C's anti-fatigue effects are well known, and in addition, it helps to enhance immune function (resistance to virus invasion).

Kiwi, citrus fruits (such as orange, lemon, grapefruit), red fruits (such as strawberries, raspberries), colorful vegetables (such as cabbage, tomatoes, green peppers, etc.) contain a lot of vitamin C.