Summer scarcity and lack of confidence that this is what many people have heard, so why do you feel trapped in the summer? How to solve summer fatigue problems? Following Xiaobian together to see how to solve this problem from the diet. Eat foods rich in antioxidants to fight fatigue Today, in Japan, the "fatigue resistance" jointly developed by Osaka City Industrial Promotion Center, Osaka City University and Hankyu Hanshin Hotel has been well received and welcomed by the Japanese. What are these "anti-fatigue dishes"? There are pottery bowls made of salmon, chicken, mushrooms, peppers, and tomatoes. There are also steamed chicken and spinach dishes, and tuna, eel and other seafood and vegetables with a variety of dishes. A glance at the past is nothing more than an ordinary recipe. Why can we fight against the "summer shortage"? In fact, the trick is to choose ingredients that are rich in antioxidants. Part of the oxygen that enters the body through breathing becomes active oxygen after the body has been exercised or the brain is thinking. Active oxygen, which is a harmful product of metabolism, is also called body waste (such as free radicals, malonyl, putrescine, etc.). Professor Yazawa Iida of Tokyo Maritime University pointed out: "Active oxygen can cause damage to muscles and nerve cells, and it can make people feel tired." The culprit of fatigue is reactive oxygen species rather than lactic acid For a long time in the past, people believed that the culprit of fatigue was lactic acid, but in fact, "active oxygen has a greater impact." It is puzzling that reactive oxygen species are not only produced during the metabolic process. If the mental pressure is high, people will inadvertently ingest more oxygen, and the body will consume inexhaustible oxygen during the life activities. It will become active oxygen and increase the body's fatigue. In addition, strong air conditioners are being built in summer buildings, and if you frequently shuttle inside and outside the building, the temperature difference that the body feels will be too large, which will lead to an increase in the amount of active oxygen in the body. The ability to withstand the negative effects of reactive oxygen is the antioxidants in food. According to a joint study by Osaka City University and Tokyo Maritime University, salmon-enriched astaxanthin and chicken breast-enriched imidazole dipeptides have a good countermeasure against active oxygen. Yazawa Ira explained that “Astaxanthin can eliminate reactive oxygen species and imidazodipeptides can repair damaged cells.†In addition, salmon rich in L-carnitine, tomatoes and potatoes are rich in alpha - Lipoic acid, spinach, and sardine-rich Q10 coenzymes all have a good effect on inhibiting reactive oxygen species. There are other foods that can also reduce people's fatigue. Yazawa Ichiro is more concerned about the rich docosahexaenoic acid (DHA) and β-glucans contained in fish. He believes that These substances have three functions: "immunization to fight off pathogens", "enhancing the ability of red blood cells to deliver oxygen," and "promoting metabolism." For example, DHA can act on the cell membrane of blood vessels, increase the flexibility of the cell membrane, and suppress the increase of blood pressure; beta glucan can improve the function of white blood cells and enhance human immunity. How much to eat each day to fight fatigue? At least 6 mg of antioxidants per day So, how many antioxidants a day do you want to achieve to fight fatigue? Taking astaxanthin as an example, about 2 milligrams of astaxanthin is contained in 100 grams of salmon. "However, for the human body, at least 6 milligrams per day is needed to exert the anti-fatigue effect." Yazawa believes, therefore, according to this To calculate the amount, people must eat at least 300 grams of salmon every day to be effective. But insisting on eating every day is not a simple matter. From a balanced dietary point of view, long-term adherence to the consumption of single nutrients is not good. To reduce fatigue, it is indispensable to consume enough of the three major nutrients of carbohydrates, protein and fat, but at the same time, vitamins should be taken seriously. The role. In order to make yourself more energetic, do not eat breakfast casually. If you are hungry, remember to choose healthy and appropriate snacks and be careful not to overeat. In addition, choosing the right time to eat is also very important!
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