Healthy diet for night shifts in the spring, how to eat for night shifts?

People who work night shifts sometimes experience symptoms such as decreased appetite, dizziness and fatigue, and in addition to having different discomfort reactions during night shifts, it is difficult for them to sleep peacefully at home during the day. For this reason, many people are quite worried about working night shifts. Sun Chengzhi, director of the nutrition department of Dalian Central Hospital, said that in fact, these worries are superfluous, as long as the nutritional diet and self-regulation are reasonably arranged, dizziness, lack of energy and other uncomfortable manifestations will be alleviated.

The reason for the occurrence of the night shift reaction is that it is difficult for the biological rhythm in the body to change in sync with the external natural environment.

Night shift workers should first try to rest as much as possible, ensure 8 hours of sleep, and it is best to lie down for a while after work. In terms of diet, it is necessary to pay attention to the adjustment patterns, and pay attention to the color, aroma, taste and sourness of the dishes, as well as some sour and other condiments to promote appetite. The eating time should be regular, not to eat a full meal and sleep for a day, let alone not to eat at all, and fall asleep.

For those who work the night shift, they should have an extra meal in the middle to replenish the energy consumed. In addition, in order to maintain normal vision, you can eat more foods containing vitamin A, such as animal liver, milk, eggs, etc. Vitamin A is a raw material that makes up the light-sensitive substances in visual cells, and when it is deficient, the ability to see without sound can be reduced.

In the night shift meal, you should eat more protein-rich foods, and after the night shift, you should mainly eat easily digestible liquid foods and carbohydrate foods, such as soy milk, vegetable soup, sugar snacks, etc. In this way, it can not only meet the needs of heat and fluid metabolism during daytime sleep, but also will not affect sleep due to excessive fat and protein intake, fullness. Of course, in any case, when people's normal habits are changed, they will inevitably bring discomfort.

However, the potential for people to adapt to changes in the environment is quite large, and to realize this potential, in addition to careful conditioning in terms of diet and other aspects, it is also necessary to rely on the self-adjustment of mental state.

1. Foods suitable for night shift workers.

It is advisable to consume grains, meat, vegetables, etc., which are rich in B vitamins, to relieve fatigue, protect the liver, provide sufficient calories, and improve concentration.

Night workers need to provide sufficient vitamin A, because vitamin A can regulate retinal photosensitivity and rhodopsopsis synthesis, which can improve the adaptability of late-night workers to dim light and prevent visual fatigue. Vitamin A is mostly found in animal foods, especially in animal liver, followed by egg yolk, cod liver oil, and milk; The carotene contained in plant foods such as carrots, leeks, pumpkin, soybeans, sweet potatoes, tomatoes, etc., is absorbed by the body and can be converted into vitamin A under the action of small intestinal mucosa and enzymes.

It is advisable to eat some high-protein foods at dinner to replenish physical strength and improve memory. It is best to reach half of the total amount of protein consumed in animal protein, because animal protein contains a variety of essential amino acids, which can ensure good health and improve work efficiency.

Lack of vitamin C can make the body's resistance decrease, easy to fatigue, bleeding gums, weight loss and other symptoms, therefore, night shift people eat more fresh vegetables and fruits containing vitamin C, vitamin C can be supplemented.

2. Dietary taboos for night shift people.

1.Avoid consuming too much salt, people who stay up late are prone to edema, and excessive salt intake will aggravate edema.

2.Avoid eating greasy, not easy to digest food, people who often stay up late to work, digestive function and metabolic ability are often poor, therefore, it is not advisable to eat more greasy and indigestible food, so as not to increase the burden on the stomach.

How do I eat and drink for the night shift? If you are working at night, you must eat enough and do not drink porridge, because if you drink porridge, you will not have physical strength.

People who often work night shifts must strengthen their nutrition, usually eat more high-protein, vitamin B food, breakfast, milk, eggs, porridge, etc., usually eat more fish, pork, beans, beef.

Eat more fruits, bread and porridge-based foods. Avoid eating spicy hot, barbecue, and spicy things, and rarely drink alcohol. In addition, eat more green vegetables, beans, fish, lean meat and other vitamin- and protein-rich foods, and drink plenty of plain water.

Eat more dried fruits, such as cashews, almonds, and peanuts, and supplement vitamins and minerals. Drink more porridge, such as mung bean porridge and red bean porridge, which is not only easy to digest, but also rich in vitamins.

1."Night shift workers" should add some nutritious and delicious meals to their dietary arrangements, and eat foods rich in animal protein and vegetable protein, such as lean meat, fish and shrimp, eggs, soy products, vegetables, etc.

2.Night shift work is easy to cause visual fatigue, therefore, night shift staff should pay attention to supplementing foods containing more vitamin A, such as animal liver, egg yolk, fish roe, etc., vegetables, soybeans, tomatoes, carrots, red peppers contain more carotene, can also be converted into vitamin A in the body, can be eaten more appropriately.

First of all, we should pay attention to a balanced diet, including protein, lipids, sugars, vitamins, vegetables, fruits, etc. When you are hungry, you can eat foods rich in animal and plant proteins, such as lean meats, fish, shrimp, eggs and soy products. Because animal protein contains many essential amino acids for the human body, it is very important to ensure the health of night shift personnel and improve work efficiency.

In addition, it is also necessary to pay attention to vitamin supplementation, and appropriately consume foods containing vitamin A, such as animal offal, milk, eggs, organic vegetables, carrots, bell peppers, mangoes, pineapples, etc.

First, it is necessary to arrange three meals a day reasonably. People who often work night shifts need to ensure that the calorie distribution of the day is reasonable, and they need to arrange the meal time and the percentage of calories and energy at each meal reasonably, adjust it well, you can eat some high-protein foods, and you can have more calories in lunch and dinner.

It is also important to take care to rehydrate. People who stay up late to work must drink enough boiled water, can eat some fruits, toast, bread and porridge and other foods to satisfy hunger, do not eat instant noodles, barbecue food, so as not to get angry, refreshing drinks can drink some green tea.

Third, it is necessary to pay attention to the supplement of protein, the general energy consumption of the night shift workers is relatively large, so it is necessary to supplement protein and ensure adequate caloric intake. It is best not to drink coffee when staying up late, because drinking coffee is still relatively damaging to the body and can easily lead to a deficiency of B vitamins.