Often stay up late to learn to eat the

health

        Often stay up to pay attention to the nutrition care to add some nutrients special consumption.

        The protein tend to stay up late to get enough protein, can complement the energy expenditure, help to eliminate fatigue, increase endurance, improve the working efficiency of the brain and muscles. An adult per kilogram of body weight every day shall be added 0.8 grams of protein, the number of proteins from fish, meat, can milk products, eggs, bean products, nuts for food. Because everyone's specific consumption is not the same, so specific amount will be different, but the basis of labor strength and other factors and decide. The value of all kinds of food daily reference for: meat or fish 100 ~ 150 g, eggs 50 grams, dairy 250 grams, nuts 20 ~ 30 grams.

        Night shift the opportunity to family without light, easy to lack of vitamin D and hinder the absorption of calcium, phosphorus, influence bone density. So, can eat some fish (especially XiaoSuYu, Fried shrimp), animal liver, eggs with vitamin D and calcium rich food.

        Vitamin A to stay up late the consumption of vitamin A is very big, the eye fatigue. Vitamin A to maintain the normal human eye on the thing ability, and can protect the epithelial cells of the eye. Vitamin A good food sources: animal liver, cod liver oil, eggs, milk, butter, eggs complete fat, and non-ferrous vegetables, apricot, mango (this kind of plant food of carotene content is higher, enter human body can into vitamin A), etc.

        Collagen often stay up late, easy skin flabby, there wrinkles, collagen protein has anti-wrinkle cosmetic effect. Collagen protein in the animal skin content is higher, can eat more birds claw, wings, the skin that brutish, shoe and fish skin, etc. In addition, vitamin B1, vitamin C also have anti-wrinkle effect, can eat more whole grains, beans, some animal liver, lean pork, eggs and fresh fruit and vegetables. Water is metabolic activities to be able to undertake all the liquid environment, who stay up late should also supply water, YeCan can eat some soup or porridge rich diet.