Terrible exam season has arrived, now the university campus is one deserted. Faced with a variety of exams, when there are all kinds of last minute of hard intellectual work, more and more people began to discuss: What pressure brainer when we go to eat it?
Since there is a demand, there will be supply. It is always a lot of platitudes, to say that someone with walnut Bunao walnut, said fish oil brain someone with fish. However, these claims have no practical significance, because the omega-3 fatty acids for the brain cell development, although needed, but the brain cells during their childhood has been developed, cell proliferation is no longer life. To the days before the exam, regardless of how much to eat fish, it is impossible to grow new brain cells to.
So, how to do a lot of protein supply? Amino acids in proteins is indeed very necessary, rely on them to a variety of neurotransmitter synthesis. But a day will need tens of grams of protein, too much supply and no additional benefits. Twenty-two meat / fish, an egg cup of milk plus sixty-two staple food enough.
In contrast, fish foods too, for mental stress, heavy mental burden on the person, it is definitely not a good thing.
The old saying, thinking injured spleen. It sounds very mysterious, in fact, in line with scientific justification. Because the human body concentrating on thinking, or great stress, when autonomic nervous function suppressed, will also reduce the blood supply to the digestive tract, the digestion and absorption functions may be affected. For many digestion and absorption was relatively poor people, only dedication and pleasant time to fully digest and absorb. If you work at the dinner table talking, talking points, or eat while thinking about how do question how to work for people with weak digestion, it is very hinder digestion and absorption of things. Gastroenterology doctors often educate people, nervousness is a major cause of peptic ulcers, and many people have this experience: when Rongyifasheng particularly intense stomach pains, stomach pain, unable to eat anything other reactions. If too much pressure because of lack of rest, poor sleep, may also interfere with cell renewal and repair the digestive tract. Often the past, resulting in poor digestion and absorption function, not only because of malnutrition and physical depression, inadequate digestion of food ingredients if the "leak" into the blood which may also lead to a variety of "intolerance reaction" that chronic food allergies this study is one of the new hot spot for food and health.
Among the variety of food, the digestive system to bring greater pressure is rich in protein and fat foods. Protein foods require more gastric acid and proteases, are absorbed after post-processing amino acids and most complex, so eat high-protein food to the stomach and liver, the pressure was relatively and fatty foods slow emptying, further need more bile to help. Starchy foods cooked thoroughly after pasting is easier to digest, a variety of cooked vegetables is relatively easy to digest, but also from the late Metabolism, a relatively light burden on the liver. Studies have shown that cholecystokinin (CCK) is a factor in promoting a sense of sleepiness, and after the intake of protein and fat-rich foods, CCK levels rise. These have been confirmed in the 1990s (Kapas et al, 1993).
Here you can understand, after a day manual labor children, with meat and fish can still treat mental job after a day, after meals will continue to stay here, you can not eat those brought to the digestive system heavy burden of food. The greater the pressure, the greater the need to eat light simple food. Minimize the human digestive energy and energy consumption, in order to ensure the meal will not sleep, decreased mental efficiency.
On the other hand, foods high glycemic response, is not conducive to ponder the brain. Research has long been known, high-carbohydrate foods can increase blood levels of serotonin, which can promote sleep for it. However, different glycemic response of food, it seems not the same effect. Fine white valuables staple food, and a variety of sweets, causing blood sugar is quickly absorbed into the bloodstream, insulin levels rise rapidly, while high levels of insulin may also be one of the causes of human postprandial sleepiness state (Wells, 1998). Studies have found that even rice also eat a lot, eat rice varieties of high blood sugar reactions, hypoglycemia and eating rice varieties compared to feel sleepy time will significantly advance (Afaghi et al, 2007).
The latest studies suggest that inadequate sleep at night for people who can affect the amount of lunch meal driving state after 30 minutes. Same food content, large dining people will feel more sleepy, (Reyner et al, 2012) . This reminds us that no matter how the content of food, eat some of the spirit of the people will be better, less prone to postprandial sleepiness.
Nutrients needed for brain activity supplement to the most important water-soluble vitamins and phospholipids. Phospholipids are synthetic materials related to memory neurotransmitter acetylcholine, the most abundant in egg yolks, soybeans. The most important thing is that vitamin vitamin B1, because it is stored in the body of the smallest amount, less than a few days may have an impact on productivity. Others, such as fat-soluble vitamins and trace elements, are not able to see the different effects of nutrients within a few days. Therefore, proper eating whole grains potatoes beans to supplement B vitamins are necessary. On the other hand, the glycemic response of these primary food is relatively low, is conducive to a long and emotional energy to maintain stability, conducive to guarantee the efficiency of study and work.
Others help stabilize the emotional nutrients are minerals. Reducing sodium intake, increased potassium, calcium, magnesium intake is conducive to maintaining emotional calm and peaceful. Eat more vegetables and fruits most helpful, particularly magnesium-rich variety of dark green leafy vegetables and calcium-rich yogurt, to resist the pressure of the most beneficial.
When you take a long time to focus on, in addition to the adjustment of food varieties, but also can reduce the meal food intake, appropriate snacks between meals. European countries have to eat am, pm habits, precisely to three hours after a meal blood sugar drops, lack of energy when appropriate "charge" to improve work efficiency.
We must also try to avoid eating too much processed foods, because of the flavor, color, phosphate and other ingredients may cause adverse effects on mood. For children, they have to cause hyperactivity and inability to concentrate suspects, adults may also not conducive to concentrate on my work. Those who Rongyifasheng irritability and depression, often in contact with nature and less processed food and more people, and perhaps this is also a relationship.
Several reasons summarized above, made under pressure diet recommendations:
1. Day total energy level slightly lower than on weekdays.
2. The light cooking methods, not fried barbecue, appropriate to reduce the cooking
3. Increase the supply of vegetables, especially green leafy vegetables variety. But should use less gas vegetables such as broccoli, onions, burdock.
4. The staple food of the total decline, an appropriate increase in the proportion of coarse grains, potatoes and beans, to keep blood sugar stable. But if do not eat beans on weekdays, not too much volume to avoid intestinal gas.
5. Lunch and dinner seven to eight percent full, after a meal to avoid the impact of learning. Should have a small amount of snacks between meals.
6. Try to eat a variety of sweets, sweet drinks and processed foods containing pigment flavors.
7. strict prevention of food allergy and food poisoning, do not eat dubious sources and not previously eaten food.
8. If loss of appetite or digestive function decline, and was advised to supply Zhuxiaohuayao multivitamin.
Recommended food sample (for my recipes in the kitchen taught health original recipe):
Sweet rice pudding:
Purple rice, glutinous rice, millet, peanuts, red dates, longan meat, raisins, lotus seeds, fresh lily, plus 8 times of water porridge.
Suitable for staple food for dinner or supper.
Chrysanthemum tofu:
Garland chrysanthemum (boiled cooked), plaster tofu (blanched), floss, chicken juice, pepper, sesame oil.
Suitable for applications dinner dishes.
Steaming milk:
Milk, eggs, low sodium, chicken, onion, pepper and sesame oil.
Light, tasty and easy to digest, easy to cause excess protein.
Cheuk mixed with spinach:
Spinach (boiled cooked), boiled eggs (chopped), medlar, sesame seeds, salt, chicken, pepper, sesame oil. Supply of potassium, magnesium, carotene and dietary fiber.
(Author: Jack red)
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