The common characteristics of mental workers are irregular working hours and little physical activity.
The metabolic rate of the brain is very high. The brain, which accounts for only 2% of the body weight, receives about 20% of the cardiac blood output; the brain\’s oxygen consumption accounts for almost 20% of the whole body\’s oxygen demand. ~25%. Due to the role of the blood-brain barrier, the energy required for brain functional activities is mainly supplied by blood sugar. The glucose consumed accounts for 65% of the whole body, and approximately 116 to 145 grams of sugar are needed every day. When the blood sugar concentration decreases, the brain\’s oxygen consumption also decreases. In mild cases, people will feel dizzy and tired, and in severe cases, they may become comatose. Therefore, mental workers must ensure their daily carbohydrate intake.
At the same time, brain function is affected by the level of protein supply. Regular consumption of soybeans and their products, eggs, milk fish, etc. can ensure the intake of high-quality protein.
In principle, the reasonable dietary structure of mental workers is not significantly different from that of ordinary people. The appropriate energy supply proportions of carbohydrates, proteins, and fats are also 55% to 65%, 12% to 15%, and 20%. ~25%. The n-3 series fatty acids in fat are related to the function of the nervous system. You can choose rapeseed oil as a frequently consumed cooking oil, etc.
The lipids needed by the human brain are mainly cephalin and lecithin (which contain unsaturated fatty acids). They have a brain-tonifying effect, can make people energetic, and enhance the endurance of work and study. It has a good effect on neurasthenia. In addition, scientists have found that when people engage in intense mental work for a long time, the body may suffer from lipid metabolism disorders, which may increase serum cholesterol levels and cause hyperlipidemia and obesity. Intense nerve activity can also increase the body\’s demand for vitamin C, niacin, B vitamins, and vitamins.
In short, the nutrition of mental workers, based on their work characteristics and their needs for nutrients, should supplement the energy for brain tissue activities, constitute the phospholipids or unsaturated fatty acids of brain cells, and participate in the regulation of brain cell excitation. Or focus on inhibited proteins, vitamin A and trace elements. For those who have less auxiliary activities, especially middle-aged and above mental workers, due to their low caloric 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, and scientifically arrange three meals a day.
