White collar brain five ways to make the brain better use of the brain can be said to be the most important organ of our human body, it controls our daily behavior, language, thinking, etc.. At the same time, the brain is also a precious and complex machine, we must know to give it a timely supplement of "high-quality paint". Junk food, poor food, not only damage the body, but also damage intelligence. Studies have shown that eating patterns indirectly affect your IQ.
In life, there are always some people who don't seem to be suitable for high-intensity mental work. They will have dizziness, fatigue and other symptoms at work. They often ask me: you work so long every day, face the computer for more than 12 hours every day, and write so many things every day. Will your brain suffer? In fact, at the beginning, I was a little bit not adapted to it. I often felt sleepy and weak. Later, I began to pay attention to diet adjustment and supplement, and this situation improved.
So, how can we make our brain more useful through nutrition, how can we give our brain nutrition, so that it can play a more relaxed role?
1、 The driving force of brain movement:
The metabolism of brain cells is very active, and there is almost no energy material in brain tissue, so we need to constantly get oxygen and glucose from the blood to meet the needs of the brain. The energy needed for brain function is also mainly supplied by blood glucose oxidation. Carbohydrate is an economic and convenient source of heat energy for brain workers. The foods rich in carbohydrate include rice, flour, millet, corn (our daily staple), red dates, longan, honey, etc.
2、 Lipids are the basis of the brain:
The most important components of brain and nerve tissue are lipids, especially unsaturated fatty acids and phospholipids, which include lecithin, cephalin, acetal phospholipid and sphingomyelin. Eggs contain more phospholipids, and pine seeds, peanuts, walnuts, sunflower seeds and other nuts are also rich in phospholipids; fish oil is rich in unsaturated long-chain fatty acids, which can eat more fish; plant oil contains essential amino acids for human body, which should be taken in an appropriate amount. In addition, to prevent excessive intake of animal fat and cholesterol, you can eat more meat of poultry and herbivores with low fat content, such as beef, mutton and rabbit, and eat less pork, because the fat content of pork is very high.
3、 Protein supports our memory and Thinking:
Protein is of great significance to mental workers. The abilities of memory, thinking, language and movement are closely related to the excitation and inhibition of brain tissue, which needs a lot of protein to renew itself in the process of metabolism. Therefore, we should take enough protein in our daily diet, which can make the cerebral cortex in a better physiological state, and when the protein supply is insufficient, it is easy to fatigue and reduce the work efficiency.
Soybean protein contains more lysine, which is of special significance for brain nutrition. At the same time, the nutritional value of animal protein in eggs, milk and fish is high and easy to digest. In addition, poultry and lean meat are also rich in high-quality protein. In our daily diet, we can combine animal protein and plant protein, which can make the biological value of protein better and better used by human body.
4、 Multi vitamin supplement:
Mental workers need rich vitamin A, B vitamins, folic acid and vitamin C, which play an important role in maintaining vision, amino acid metabolism, brain and nerve function. We should eat more fresh fruits, vegetables, sesame and fish. People who use their eyes excessively often suffer from eye pain, dizziness and even eyelid edema after working for a long time. Therefore, they need to supplement more vitamin A, which can be obtained from animal liver, egg yolk and other foods.
5、 Trace element supplement:
Zinc, iron, copper, iodine and other trace elements play an important role in my learning ability, the excitability of the central nervous system, and the supply of brain oxygen. Egg yolk, animal liver, vegetables and fruits are all important sources of vitamins and trace elements. We should pay attention to ensure the intake of these foods.
Nutrition tips:
Due to the small amount of activity of mental workers, the consumption of fat and sugar is not large. Therefore, too much food containing sugar and fat will cause too much fat in the body and obesity. Especially eat more animal fat and sucrose, it is easy to cause high cholesterol and hyperlipidemia. Therefore, mental workers should avoid high sugar and fat diet.