总是觉得特别累？各种方法教你摆脱疲劳

DO eat low-GI foods
吃低血糖生成指数的食物

Choosing uNPRocessed foods with a low glycaemic index (GI) will maintain steady energy levels, says Dr Philipps: ‘Choose slow-burning whole grains, brown rice and whole meal bread in your diet but don’t overfill your plate. Digestion uses up a lot of energy so the more packed the plate, the more tired you will feel. This is particularly the case with carbohydrates because glucose triggers the production of the hormone serotonin, which can make you sleepy.’
选择未加工的低血糖生成指数的食物会让能量水平保持稳定，菲利普斯博士说：“饮食时选择代谢缓慢的全麦食物、糙米和全麦面包，但是不要吃得过多。消化会耗用大量的能量，所以吃得越多，你会觉得越累。尤其是当你吃碳水化合物时，葡萄糖会引起荷尔蒙血清素的分泌，这会让你昏昏欲睡。”

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。

DON’T get too much blue light
不要接触太多的蓝光

Studies have shown that those who sit at laptops and in front of the TV late at night find it harder to drop off because the blue light emitted suppresses melatonin production. In the evening, dim your laptop light setting and try to stop watching TV one or two hours before bed.
研究表明，晚上坐在笔记本和电视前的人很难睡着，因为蓝光会抑制褪黑色素的产生。晚上，把笔记本的光线设置调低，在上床前一两个小时尽量不看电视。