How to improve sleep quality through daily diet?

Diet health care refers to a way of life through a reasonable diet, choose food suitable for yourself, supplement nutrients, prevent diseases, enhance physical fitness, and improve the quality of life. The principles of dietary health care are balance, moderation, diversity, light, safety and science. Here are some tips on diet health: Eat well at breakfast, eat full at noon, and eat less at night. Breakfast can choose foods rich in protein, carbohydrates, vitamins and minerals, such as milk, soy milk, eggs, bread, porridge, etc. At noon, you can choose foods rich in protein and fat, such as meat, beans, nuts, etc. At night, you can choose foods rich in fiber and water, such as vegetables, fruits, soups, etc. Eat more foods rich in fiber, such as melons, fruits and vegetables, whole grains, beans and so on. Cellulose can promote gastrointestinal motility, help digestion, prevent constipation, reduce blood sugar and lipids, and prevent obesity and cardiovascular diseases. Eat less greasy and stimulating food, such as fried, barbecued, chili, alcohol, etc. These foods will increase the burden of the gastrointestinal tract, stimulate the mucosa, cause indigestion, and also increase cholesterol and uric acid, leading to high blood pressure and gout. Eat some bitter food, such as bitter melon, bitter chrysanthemum, tea and so on. Bitter food can clear heat and detoxify, detoxify dampness and detumescence, reduce fire and flat liver, prevent colds and inflammation. Drinking some warm water or tea after meals can help digestion, breath, moistening bowel, but also can dilute the blood, prevent blood viscosity and thrombosis. Adjust the diet structure according to the season and physique, such as eating more green food in spring, eating more red food in summer, eating more white food in autumn, and eating more black food in winter. Different colors of food correspond to different five elements and five viscera, which can achieve the effect of regulating Yin and Yang Qi and blood. Pay attention to food hygiene and safety, avoid eating spoiled, expired, contaminated food, avoid eating allergens or food that is not suitable for you. In the purchase, storage, processing and cooking of food should pay attention to cleanliness and consumption of diet health care according to personal physique, age, gender, season and other factors to adjust, do not blindly pursue a certain food or a certain food. To understand their own physical characteristics, choose the right food for their own, to avoid allergies or discomfort. Diet health care should pay attention to the collocation of food, do not eat some conflict or affect the digestion and absorption of food. For example, do not drink tea after eating crab, do not eat persimmon after eating milk, do not eat kiwi after eating fish and so on. Try to eat some color, taste, balanced nutrition of food, increase appetite and immunity. Diet health care should pay attention to the temperature of food, do not eat too hot or too cold food, so as not to harm the mouth, throat and gastrointestinal tract. Generally speaking, the temperature of the food is close to the temperature of the human body, that is, about 40 to 50 degrees Celsius. In summer, you can eat some cool and cool food, such as watermelon, ice cream, etc., but do not eat too much or on an empty stomach. Winter can be appropriate to eat some warm stomach food, such as mutton, ginger soup, etc., but not too oil or too spicy. Diet health care should pay attention to the amount and quality of drinking water, do not drink too much or too little water, do not drink unsanitary or contain additives water. In general, the amount of water per day to 1500~2000 ml is appropriate, according to the individual's sweating, urination, exercise and other conditions to adjust. It is best to drink plain water or light tea, avoid carbonated drinks, coffee, alcohol and other stimulant drinks. It is not advisable to drink water within half an hour before and after meals to avoid affecting digestion.