Looking for ways to relieve fatigue

Due to lack of sleep, irregular diet, lack of exercise and heavy work pressure, people often feel physically and mentally exhausted. If you don't adjust your state and restore your energy in time, it will lead to fatigue syndrome over time, which will not only affect your work efficiency, but also affect your health. So, how to relieve fatigue? A reasonable diet is the key to relieve fatigue. Cook in person, make a healthy diet for yourself and your family, and add fun to life. Why not? A balanced diet is the key. Diversified foods can not only provide us with different tastes, but more importantly, they can provide all kinds of nutrients necessary for the human body. Only by ensuring a balanced diet can we avoid physical weakness caused by malnutrition. A balanced diet includes: a healthy adult should consume 400 grams of cereals, 500 grams of vegetables and fruits, and 200 grams of animal foods (meat, poultry, fish, eggs, etc.). ), 200 ml of milk, 50 grams of beans and proper amount of edible vegetable oil every day. According to the proportion of 30% in the morning, 40% in the afternoon and 30% in the evening, the food intake for the whole day should be reasonably distributed, and you can't have a full meal or a partial eclipse. Adequate sugar 50% ~ 55% of the body's daily supplement depends on sugar. Because of its complex structure, polysaccharide can not be consumed quickly by the body and can replenish energy for a long time. Foods rich in polysaccharides are: rice, flour, brown rice, miscellaneous grains, potatoes and so on. Appropriate high-quality protein protein is the basic substance of human tissues, which can regulate human physiological activities. The maintenance of human immune function needs protein's participation. Supplementing high-quality protein can improve human body's resistance and make up for metabolic consumption. Animal food and bean products can provide high-quality protein for human body. Supplementing antioxidant vitamin C can effectively eliminate harmful free radicals in the body and help to enhance immune function (resist bacterial invasion). Kiwi, citrus fruits (orange, lemon, grapefruit, etc. ), red fruits (strawberry, bayberry, hawthorn, etc. ) and fresh vegetables (cabbage, tomatoes, green peppers, etc. ) contains a lot of vitamin c, pay attention to the intake of trace elements. Trace elements can regulate and improve the acid-base balance in the body, including calcium, magnesium, phosphorus, potassium, sodium, chlorine, iron, zinc and selenium. It is widely found in meat, fish, dairy products, fruits, vegetables and bean products. The best sources of iron are blood sausage, liver, red meat, squab and mussel. In addition, eat one more dairy product every day. For example, milk can provide rich calcium, which is an important element to strengthen bones. Regular hydration is very important for maintaining balance in the body. It can transport nutrients, mineral salts and vitamins, promote internal exchange and ensure the excretion of garbage in the body. For this reason, you need to drink at least 1.5 litres of water every day, a few times, and don't wait until you are thirsty. "Anti-fatigue" weekly recipe ■ Monday breakfast: sweet potato porridge, pancakes, tomato sauce, salty pork liver. Tuesday: corn porridge, steamed dumplings with fresh meat, Tofu with Toona sinensis, mixed with three shreds. Wednesday: ham and lotus root porridge, pea buns, assorted cucumbers, and beef with sauce. Thursday: soybean porridge, peanut cake, diced cucumber and barbecued pork. Friday: Lily porridge, fried noodles, shredded pork ears, shredded lettuce. Saturday: milk, onion biscuits, ham fried eggs, yuba celery. Sunday: Small wonton, bean paste buns, cucumber jellyfish silk, cowpea with garlic. ■ Lunch Monday: Main course: black bean ribs, side dishes: assorted vegetables, garlic and fragrant wheat. Tuesday: Main course: sweet and sour hairtail. Side dishes: fried mushrooms with green vegetables, garlic and bitter gourd. Wednesday: Main course: roast beef. Side dishes: celery, shrimp, roasted radish. Thursday: Main course: sesame chicken, side dishes: cauliflower, mushrooms, fried fungus. Friday: Main course: dried bean curd and diced meat. Side dishes: pea seedlings and eggplant powder. Saturday: Main course: Braised yellow croaker. Side dishes: mushrooms, Chinese cabbage, celery and lily. Sunday: Main course: Braised prawns in oil. Side dishes: dried celery and fresh mushroom rape. ■ Dinner Monday: main course: radish balls, side dish: Chili oil cabbage. Tuesday: main course: fried duck slices with pineapple, side dish: garlic peas. Wednesday: Main course: beef patties with dried tangerine peel. Side dishes: sesame sauce mixed with radish. Thursday: main course: steamed mandarin fish, side dish: lettuce in oyster sauce. Friday: Main course: stewed pork ribs and lotus root, and side dish: fried chicken feathers. Saturday: Main course: braised pork with plum vegetables, and side dish: pea seedlings. Sunday: Main course: braised fish fillets, side dishes: celery and lily. References:

/GB/14739/14745/21532/2780171.html recommends five dietotherapy methods to relieve fatigue. 1. Ziziphus jujuba seed and lotus seed porridge Ingredients: Ziziphus jujuba seed 10g, lotus seed 20g, medlar 20g, japonica rice and rice 10g. Practice: Wash and add water to cook porridge together, and add some sugar. Function: soothe the nerves and nourish the brain. 2. Lycium barbarum sheep brain raw materials: one sheep brain, 30 grams of medlar. Practice: Wash sheep brain, put Lycium barbarum into a bowl, add appropriate amount of chopped green onion, Jiang Mo, cooking wine and salt, and steam in a pot, which looks like "tofu brain". Function: nourish brain and recuperate physical fatigue. 3. Raw materials of Huangqi Chicken: Huangqi 30g, Chenpi 15g, Cinnamon 12g, Rooster 1. Practice: wrap the traditional Chinese medicine in gauze, put it in the pot with the rooster, stew it with low fire, add salt to taste, eat meat and drink soup. Function: recuperate those who are tired and have decreased physical strength. 4. Ginseng glutinous rice porridge Raw materials: ginseng 10g, yam 50g, glutinous rice 50g, and appropriate amount of brown sugar. Practice: Slice ginseng, cook porridge with glutinous rice and yam, add brown sugar when porridge is cooked, and take it while it is hot, once a day 1 time. Function: The porridge has many functions, such as invigorating qi, resisting fatigue and strengthening heart. Note: Patients with hypertension and fever should not take it. 5. Eel yam porridge raw materials: live eel 1 strip, 50 grams of yam and japonica rice each, and appropriate seasoning. Practice: Slice the eel, put it in a bowl, add cooking wine, ginger, onion and salt, and cook porridge with yam and japonica rice once a day 1 time. Function: This porridge has the functions of invigorating qi and blood, strengthening tendons and bones. Taking this porridge regularly can relieve fatigue: 1. Stay in bed for 5 minutes in the morning. When you wake up in the morning, it takes about 5 minutes to lie on your side, take a deep breath, yawn, stretch, move your limbs, then sit up slowly, get dressed and get out of bed. If you get up immediately after waking up, it is easy to cause cardiovascular and cerebrovascular diseases and even accidental death. 2. Drink healthy water. There are several kinds of water you'd better not drink: boiled water in a thermos for several days, repeatedly boiled water, "stagnant water" (which may contain a lot of Legionella) in the faucet for one night, overnight tea and so on. Don't take a bath after drinking. The stored glucose in the body will be consumed by physical activity when taking a bath, so the sugar content will be greatly reduced. At the same time, alcohol inhibits the normal activities of the liver and hinders the recovery of glucose storage in the body. In addition, bathing and sweating can easily lead to insufficient effective circulating blood volume, leading to collapse. 4. Food honey that should be eaten often: Eating a spoonful of honey on an empty stomach every morning can calm the five internal organs, relieve pain and disinfect, and insist on eating can prevent arteriosclerosis. Garlic: It has strong bactericidal and bacteriostatic effects, and has the reputation of "natural antibiotics". Jujube: It is nutritious and rich in sugar, vitamins and minerals. Ginger: Ginger can promote blood circulation and help digestion. Peanut: It contains many kinds of amino acids needed by human body. Eating regularly helps to improve memory. 5. Don't urinate when going to the toilet frequently: When people urinate, the whole body is in a state of high tension, gastrointestinal and sympathetic nerves will be temporarily disordered, and blood pressure will increase significantly. Don't hold your stool: if you don't excrete your stool in time, the water in your stool will be absorbed. If this situation continues, the expansion of the rectum will stop causing the need for feces and form constipation. At present, a health preserving method called "hand bath" is popular among Japanese photographers. It is said that this method can relieve fatigue and is suitable for white-collar workers. Photographers spend a lot of time in the spotlight, and their eyes are particularly tired; Neck and shoulders are also prone to soreness, because you keep a posture for a long time. When this happens, they will "take a hand bath" while shooting. The method of "hand bath" is as follows: take a pot of hot water, the temperature should be slightly higher than the body temperature, open your hands and soak in water for 5- 10 minutes. If the intermediate temperature is not high enough, heat the water again. After "washing your hands", the symptoms of bloodshot eyes and shoulder pain will be greatly alleviated. According to Liu Jiaoshou of Beijing University of Chinese Medicine, according to the theory of Chinese medicine, "hand bath" acts on human meridians through external stimuli, thus achieving the effect of treating and relieving human diseases. When the hand temperature rises, the contracted blood vessels will be opened to promote blood circulation, and the tension of muscles and nerves will be relieved. "Hand bath" is easier than "foot bath", so people who work in the office might as well have a try. Experts believe that the following methods are extremely effective in eliminating mental fatigue: 1. First of all, we should pay attention to mental health, strengthen moral cultivation, broaden our thinking and reduce the occurrence of psychological fatigue. Once it appears, you should vent your bad feelings in time, and don't keep it in your heart, such as talking to your intimate friends. 2. Make the meal time regular. A regular diet can keep the body in a normal metabolic state. 3. Take more exercise. Healthy people can do some sports activities, such as jogging, cycling, swimming, walking and so on. Exercise can make people more confident at work and more calm when encountering difficulties. Evening exercise can also make you fall asleep faster. 4. Sleep more. An important cause of mental fatigue is lack of sleep. People in this situation should sleep an extra hour every day. Everyone's sleep needs are different, so we should find the most suitable fixed sleep time. 5. Grasp the peak energy period. Some people are energetic in the morning, while others are energetic at night. It is extremely important to find out their peak energy, so that you can arrange your schedule reasonably. Exercise to relieve fatigue is easy to get tired when traveling long distances. Here, I recommend a set of exercises that can help you relieve fatigue, which is very suitable for use between driving, as well as on cars, boats or planes. First, the tips of ten fingers squeeze each other. Second, make a fist with your left hand, hold your left wrist with your right hand, push it out hard, and then do it the other way around (note that both hands are down). Third, hook your fingers and pull them to both sides for five seconds. Fourth, make a fist with both hands. Five, cheeks up, hold your breath for five seconds. Sixth, grit your teeth and not relax. Seven, open your mouth and shout silently for five seconds. Eight, tight lips, bite tight lips. Nine, make a fist with both hands, hold your chin, and press your chin hard. 10. Hold your face with your right hand, lean your face hard on your right hand, then change your left hand and repeat. 1 1. Put your hands above your head, push your head forward and push your hands back. 12. Back against the seat, cross your hands and fingers, hold your right brain and push forward, and push your body and head to the right. Transposition repetition.