What is nutritious and healthy for night shift workers?

It is better not to eat at night.

The average person can eat three meals a day, but some people who work the opposite shift can't eat three meals normally. For example, my men's ticket has a morning shift from 8:00 - 17:00

00 middle shift 16:00-0:00 night shift 0:

Three shifts from 00-8:00. There are also many such doctors, subway operators, etc.

Any advice for people with such irregular lives?

A certain fan. Read this letter and you will find that you come from a gentle and intelligent child. I envy your male ticket as worried about him as you do.

The shift change is out, and today we will take this night shift as a starting point to talk about the nutritional advice for these people.

I think eating less is the most frequent recommendation in the nutrition community.

For night shifters, the rest time is not very stable. Probably less than half an hour. I didn't even have time to sit down and eat.

At this time, the importance of additional meals is even more reflected. Nuts, yogurt, milk, pre-cut carrots, celery, cucumbers, boiled eggs, peanut butter bread, etc., are all good dietary choices. Eat fast and have excellent nutritional value.

So, the first piece of advice is to prepare your meals ahead of time and refuel as soon as you feel hungry. I recommend eating every 3-6 hours. If you don't have time to eat a full meal, I recommend at least eating to replenish your strength.

As someone who is facing intense work, I can't go to work on an empty stomach! The friends who worked at 9:05 had breakfast before going to work, and the friends on the night shift also ate before going to work and then started working for a long time.

In the context of this story, if you go to work at 4 o'clock, it is recommended to eat Chinese food at 1-2 o'clock in the afternoon; If it's a night shift, dinner at 7-8 p.m. If you're hungry before going to work, add an extra meal.

Although the meal time needs to be adjusted according to the sleep time, it is better to add up the time of the three meals in a three-shift like this. In this way, even if you change from night shift to middle shift, your eating habits will not be too chaotic.

If you work the night shift (0:00-8:00), you are hungry at 3 a.m., so you don't have any additional meals with you, so it's normal to want to eat takeout. It's also normal to want to order high-fat and refined sugar foods when taking out.

But! "I work hard, so treat myself".

It's late at night, eat some sweets to comfort yourself".

Life has become so hard, don't be dissatisfied with your stomach".

These thoughts must be avoided.

Because living a hard life has nothing to do with eating less healthy foods such as sweets and fried foods. Eat as much as you want. Don't use night shifts as an excuse.

What's up? Are you saying there is no healthy food takeout at 3 a.m.?

I know you can't find a healthier takeaway. So, why not cook your own meals? Also, do you need to prepare meals for the workplace?

Those who stay up late should eat more fresh fruits and vegetables, because this is rich in vitamin C and vitamin E can also replenish water, which can better promote the body to achieve a balanced state. After staying up late, you also need to replenish water in time, and pay attention to replenishing the water lost by the body. After staying up late, you also need to eat more collagen-based foods to replenish the lost collagen.

I often work night shifts, what should I eat at night is healthier, I think you can eat anything, he is similar to the daytime, you can eat some light.

When staying up late, you should choose a small amount of starch and only eat five minutes full. Because excessive starch intake will put a burden on the digestive system, people feel drowsy and want to sleep; However, the amount of starch also has the effect of boosting the spirit and providing energy to the brain, so it is very important to grasp the amount of starch, and a small amount of starch can be combined with protein such as soy milk and milk to satisfy hunger and bring vitality.

You can eat noodles, buns, dumplings, purple potatoes, pumpkin, etc. as staple food, or you can drink some porridge, and don't eat too greasy.

People who work night shifts eat supper, how can it take 2 minutes to read it, which is helpful.

Usually exercise more, eat more protein and calcium, we, wa, wb more food, eat more fruit and milk.

One Health Little One Experience Sharing: Many people have to work night shifts due to work needs, but night shifts will have an impact on our bodies, so what should night shifters drink? What kind of food should people who need to work night shifts eat more?

Red dates and wolfberry water

If you often stay up late, it is easy to lead to qi and blood deficiency, so it is recommended to drink a little food like red dates and wolfberry water that can replenish blood and qi, so as to alleviate the damage caused by staying up late on the body.

Chrysanthemum tea

People who often stay up late are prone to liver fire, so it is recommended to drink a little chrysanthemum tea to dispel liver fire, and it can also relieve the eye discomfort caused by staying up late.

Green tea

Drinking a little green tea in moderation during the night shift can have a refreshing effect, and green tea also has an anti-aging effect, which is very suitable for night shift people.

Vitamin A

People who often stay up late need to supplement vitamins in time, especially vitamin A, vitamin A can play a certain role in protecting eyesight, and people who work night shifts often feel eye strain. Carrots, fish, and spinach are rich in vitamin A, which is very suitable for night shift workers.

Vitamin C

People who often stay up late will lose too much water in the **, thereby accelerating the aging of **, at this time you can add more vitamin C, vitamin C has a certain antioxidant effect, and also has the effect of black and whitening, like oranges, lemons, kiwi are rich in vitamin C.

Proteins

For example, doctors and heavy manual workers are prone to physical deficiency if they often work night shifts, and such people can eat more protein-rich foods, such as milk, beef, fish, nuts, etc.

Sleep in a safe environment

After the night shift, we need to catch up on sleep, and a dark and quiet environment can improve the quality of sleep, so we can draw the curtains to create a night environment, and we can also wear earplugs to avoid outside noise.

Get enough sleep

Generally, night workers should ensure that the sleep time is about 7-8 hours, so that our body can better recover energy, but be careful not to sleep too long, because this will aggravate dizziness.

2.Food diversity: Staying up late will consume a lot of nutrients in the human body, so you must ensure the diversity of food intake.

3.Pay attention to rest: It's easy to feel tired when working night shifts, so try to rest for a while when you can usually take a break to let your body relax.

But I can also understand why you would eat at night, most people can't stand hunger at ten o'clock in the evening, some people will have to eat because of low blood sugar, muscles, etc., they can sleep.

For yourself, it is fatter, just to satisfy the craving for hunger, I advise you to gradually reduce the number and number of arrivals. Then gradually quit the nightingale.

Of course, no matter what I say, I will eat on the night of my life. But there are also healthy and unhealthy differences between eating and sleeping.

Due to fried fried food, whenever it is too healthy. Especially after eating, I will basically sleep. During sleep, these foods will have a longer time in the stomach, which is more harmful.

A healthier nighttime border should be the same as breakfast. Light, group divider, nourishment. Ham omelette, add a glass of warm milk and you can instantly destroy your hunger.

It is best not to choose "** egg and so on" porridge for supper, but you should choose pumpkin porridge, vegetable porridge "porridge". This vegetable lag contains dietary fiber and vitamins to help cleanse the intestinal waste, which is very good for health. What's more, vegetable porridge is very low in calories and is not easy to eat.

There are many ways to eat potatoes, and the best way to eat them at night is to boil them in clear water. Place the potatoes directly into the pot in the pot and add a pinch of salt when you're so familiar. After cooking, peel it directly.

Potatoes contain starch and sugar, and eating two small potatoes will give you a feeling. What's more, potatoes help with sleep and are also good for health.

Health products are something between food and medicine, when they are not enough, when the drug does not ** disease, more emphasis is placed on the "long-term effect" or similar to the concept of "food supplementation". People get tired easily at night and don't want to eat porridge or boiled potatoes, then eating supplements is a good way to maintain it. Enzymes are a good health supplement for nighttime "food supplements".

It is extracted from a variety of fruits and vegetables, nutrients are balanced with various biologically active substances, which makes it possible to make a good museum, remember toxins, enhance gastrointestinal obstruction, restore gastrointestinal function and water metabolism. And the bag is ready to eat, easy to eat, suitable for the current fast-paced life.

This late-night snack is the healthiest, not only for the pressure of the stomach, but also for peace and sleep.

Milk bread, this kind of late-night snack is relatively healthy, but most people will choose fried food for a late-night snack.

There are still many healthy supper, such as porridge, wontons and some lighter noodle soup, eating supper itself is already a not very healthy thing, so we must not eat unhealthy supper, it will cause a serious burden on our body in the long run.

First of all, don't eat starchy foods, such as rice and noodles, which are not easy to digest and easy to gain weight; Secondly, you can eat some carbohydrate foods or seafood, talk about supplementing vitamins and water, and seafood can also supplement protein.

A box of yogurt with a little fruit! Eat when hunger is a little strong. If you are a night shift manual laborer, it is recommended to eat some meals like the usual Chinese breakfast, which can be one-third of the usual meal, and drink some water before the meal to replenish water and eliminate hunger.