DON’T forget to include protein
不要忘了吃蛋白质
Ensuring you get adequate levels of protein – about 50g per day – will fight fatigue. ‘Protein slows the speed at which carbohydrates are absorbed, so there will be a steady drip-feed of glucose into your bloodstream,’ says Dr Philipps. Protein helps produce mood and energy-boosting hormones, too.
每天50克,确保每天都吃了足够多的蛋白质,这会战胜疲劳。“蛋白质减慢了碳水化合物吸收的速度,这样滴入到血液中的葡萄糖比较稳定,” 菲利普斯博士说。蛋白质也有助于产生能提升情绪和能量的荷尔蒙。
GET IN THE LIGHT MOOD
五、光线
DO get enough daylight
获得足够的日照
If we don’t get enough, our bodies produce too much melatonin, the hormone responsible for making us feel sleepy. Even at dawn, daylight is up to 100 times stronger than the lighting at home and in the workplace.
如果没有获得足够的日照,我们的身体会产生过多的褪黑激素,这种激素会让我们感到困倦。甚至在黄昏时,日光也比在家里或工作场所的照明要强100倍。
‘Take a 30-minute stroll each day or move your desk near a window to increase light exposure and keep your inner clock in check,’ says Prof Foster.
“每天散步30分钟或把桌子移到靠窗的地方来增加日照量,控制好生物钟,” 福斯特教授说。
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