Mental workers generally have less muscle activity and are mainly engaged in mental work. How to improve the labor efficiency of the brain through food nutrition is a concern for every mental worker. Scientists have found that although the weight of the human brain occupies only about 2% of the body's weight, the energy consumed by the brain occupies 20% of the body's energy consumption. The energy consumed by the body is mainly provided by dietary sugar, fat, and protein. However, the human brain is deficient in the use of energy materials and other organs. It mainly relies on the oxidation of glucose (blood sugar) in the blood to supply energy. The brain is extremely sensitive to blood sugar, and the human brain needs about 116 to 145 grams of sugar per day. When the blood glucose concentration decreases, the oxygen consumption of the brain also decreases. The lighter person feels dizziness and fatigue, and the severe person suffers from coma. Therefore, a certain blood glucose concentration is very important to ensure the completion of the brain's complex functions.
Protein is the highest in the brain. Brain cells need a large amount of protein to supplement and update in the metabolic process. Experiments have shown that eating different amounts of protein foods has a significant effect on brain activity. Increasing the protein content of food can increase the excitement and inhibition of the cerebral cortex, and the protein in the protein can also eliminate the toxicity of ammonia produced by the brain cells in the metabolism and protect the brain.
Mental workers should choose food:
1, carbohydrate-rich foods: such as rice, flour, millet, corn, red dates, longan, honey and so on.
2. Foods rich in high-quality protein: such as eggs, milk, fish, poultry, lean meat and soybeans.
3, foods rich in unsaturated fatty acids: such as vegetable oil, sunflower seeds, pumpkin seeds, peanuts, watermelon seeds, walnuts, fish, shrimp and so on.
4. Foods rich in cephalins: such as porcine brain, sheep brain, chicken brain, etc., foods rich in lecithin are mainly found in egg yolk, duck egg yolk, quail egg yolk, soybeans and their products.
5, foods rich in vitamin A: such as animal liver, dairy, eggs and carrots, leeks, kelp and fungus.
6, foods rich in B vitamins: cereals, beans, peanuts, walnuts, sesame, mushrooms, vegetables, eggs, milk, lean pork, organs, yeast, eel and so on.
7, foods rich in vitamin C: fresh dates, kiwi, citrus, lemon, grapefruit, cauliflower, green leafy vegetables, peppers, tomatoes and so on.
The lipids needed by the human brain are mainly phosphatidylcholine and lecithin (which contains unsaturated fatty acids). They have brain-enhancing effects, can make people energetic, increase the persistence of work and study, and have better neurasthenia. Efficacy. In addition, scientists have found that when people are engaged in intense mental work for a long time, the body may have disorders of lipid metabolism, which increases serum cholesterol and causes hyperlipidemia and obesity. Intense nervous activity can also increase the body's need for vitamin C, niacin, B vitamins, and vitamins. All in all, mental workers’ nutrition, in terms of their work characteristics and their need for nutrients, should be supplemented by the energy of brain activity, constitute phospholipids or unsaturated fatty acids of brain cells, and proteins, vitamin A involved in the regulation of brain cell activation or inhibition. Focus on trace elements. For mental workers with less auxiliary activities, especially those who are middle-aged or older, due to less calorie intake, special attention should be paid to ensuring adequate intake of high-quality protein and vitamins and reducing the intake of pure sugar and pure fat foods. , increase the intake of vegetables and fruits, scientific arrangements for three meals a day.
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