脑力劳动者的营养保健

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1、脑力劳动者的营养保健与体力劳动者相比，脑力劳动者对饮食的质量要求更高一些。脑细胞工作时，需要大量氧气和碳水化合物。大脑的主要成分是蛋白质、脂类(主要是卵磷脂)以及对大脑最有影响的维生素B1 和烟酸等。因此在满足热量的条件下，还应供给足够的蛋白质和维生素。 脑力劳动者的营养需要 * 中国最庞大的下载资料库人的大脑是产生思维和意识的中枢，被誉为运等帷幄的最高司令部。 大脑结构复杂、任务繁忙、新陈代谢十分旺盛，对能源物质的取舍也有明显的选择。在进行脑力活动时，脑细胞需要大量的氧气。虽然人脑重量不过1.4千克，但它的耗氧量却占全身耗氧量的1/ 51/4,是全身需氧量最多的“大户”，所需能量都要由碳水化

2、合物来供给，脑本身并不能储备更多的能源。当脑力活动紧张时所需的糖量和耗氧量都相应增加。 蛋白质和氨基酸 蛋白质是构成大脑的重要物质，也是大脑智力活动与功能的物质基础。脑细胞的代谢需要靠蛋白质来维持大脑的各种运动状态。参与神经传导、负责信息传递的化学物质神经递质也是由蛋白质的分解产物氨基酸或其衍生物所构成的。氨基酸的平衡是维持大脑正常活动与功能的重要条件。这些氨基酸在瘦肉、鱼、蛋、乳以及大豆和豆制品中含量较多。因此脑力劳动者的饮食中，上述动物性与植物性蛋白质食物含量应各占一半。而在动物性蛋白中，鱼与肉也应保持l:1的比例，优质蛋白质宜占全日蛋白质总量的1/3以上。 脂类 脂类在大脑和神经组织的构

3、造与功能方面具有重要意义。不饱和脂肪酸、磷脂、胆固醇等脂类是构成细胞膜的基本成分，DHA等是健脑的重要物质，磷脂代谢后分解出胆碱，后者是合成乙酰胆碱 (神经递质)的重要原料。脂类可以促进脑细胞发育和神经髓鞘的形成，并保证其维持良好的功能。 卵磷脂被誉为维持聪明的“电池”，有助于增强记忆力。其他富含脂质的健脑食物还有很多，如核桃、芝麻、松子、葵花子、西瓜子、南瓜子、花生、杏仁、鱼、鱼油等，都有助于维护脑功能，增强记忆力。 矿物质和微量元素 矿物质和微量元素在脑中含量的变化影响着脑和神经系统的功能。钙、镁、钠、钾等协同维持神经肌肉的应激性，钙能保证脑力旺盛、工作持久、头脑冷静并提高人的判断力。钙和

4、其他碱性元素在一起，能维持体液的酸碱平衡，避免因饮食不当而形成酸性体质，使人感到疲倦，影响大脑的工作效率。缺钙可影响信息的神经传导，使神经、肌肉的兴奋性失调，人就会变得敏感，情绪不稳定，注意力难以集中，脑力工作不易持久。磷是脑力活动中的重要元素之一，参与生物氧化、调节能量和物质代谢。磷的化合物是体内的“储能器”，它是构成卵磷脂、脑磷脂等的重要成分，对维护大脑和神经细胞的结构与功能起着十分重要的作用。 维生素 维生素是维护身体健康，提高智力活动的重要营养素之一。如维生素C 能保护生物膜，是保护脑功能的重要物质。缺乏维生素C 易使细胞结构变得疏松或萎缩，导致脑功能不良，神经管很容易被堵塞或变形。维

5、生素C 可以防止其堵塞变形，使在脑力活动过程中的各种营养物质能顺利通过并及时供应，使大脑正常地发挥其功能。 B族维生素尤其是维生素B1 参与碳水化物代谢，产生能量，保证神经系统的正常功能。缺乏维生素B1 可出现神经衰弱综合症及全身乏力、思维迟钝、记忆力减退等症状。维生素B2 的不足可引起视力疲劳，影响夜间视力，并可影响铁的吸收。烟酸缺乏可引起忧郁、焦虑、记忆力减退，严重者可发生精神错乱或痴呆。维生素A 能维护眼睛和上皮组织的健康，增强机体抗感染、抗肿瘤的能力。维生素E 能维持脑细胞活力，抵抗不饱和脂肪酸的过氧化物对脑神经细胞的毒害，并能预防脑细胞衰退及脑力疲劳。维生素B6、维生素B12 和叶酸

6、都与脑功能的健全有一定的关系。 脑力劳动者的饮食搭配 主食：每天应吃444644克粮食，要粗细搭配、品种多样。 副食：选用大豆和豆制品、鸡蛋、鱼类、肉类；多食蔬菜，每天应该吃500克左右；多食花生仁、核桃仁、葵花子、松子、芝麻等，因为这些食物中含有丰富的蛋白质、不饱和脂肪酸、卵磷脂、维生素和无机盐等。 脑力劳动的效率与糖、蛋白质、脂类及维生素等营养素关系密切，对饮食质量的要求相对要高些QcWA3PtGZ7R4I30kA1DkaGhn3XtKknBYCUDxqA7FHYi2CHhI92tgKQcWA3PtGshLs50cLmTWN60eo8Wgqv7XAv2OHUm32WGeaUwYDIAWGM

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