What should people who work at night eat

Light and nutritious, Cantonese porridge is good.

It's fresher if you make it yourself.

You can add some meat, vegetables or something to the porridge.

Eat some pick-me-ups to replenish your brain.

1. Night workers and overtime workers who stay up late, for the sake of health, should not be picky eaters, have sufficient nutrition, and reasonably supplement proteins, fats and vitamins. Of course, there are many people and industries who stay up late and work overtime, and they are also very different, therefore, for different night shift workers, the type of food supplement cannot be generalized, and the food supplement must be used differently. If you blindly follow the trend of food supplementation regardless of the reality, not only can you not replenish the body, but also damage your health.

For example, a big man who works hard stays up at night, you can't let him eat a small bowl of rice and eat some fruits and vegetables like a small staff in the office who wants to maintain his figure, so as not to tire him to death!

2. Manual laborers consume a lot of energy, and they must replenish a large amount of energy and substances, otherwise they will feel weak during the labor process. Foods rich in sugars and fats provide a lot of energy. Therefore, manual workers who stay up late should put more oil in their daily dishes.

In addition, it is best not to simply eat vegetable oil, long-term single consumption of vegetable oil is easy to make manual workers fatigue, it is best to mix animal oil and vegetable oil 1:1. In addition to stir-fried oil, you can usually eat fatty meat appropriately, and it is better to eat more semi-fat and lean meat, which can not only replenish energy, but also supplement protein.

Poultry meat (preferably semi-fattened), liver, fish, high-fat milk and dairy products are rich in fat.

3. Those who stay up late with manual labor need to maintain the long-lasting energy of the human body. It is not realistic to eat sugar-rich foods directly, too sweet and greasy foods with a greasy diet are easy to have diarrhea, and sugars are digested too quickly in manpower, which is not suitable for long-term energy supply. Therefore, it is necessary to eat more high-starch foods, which can be converted into sugars through digestion to provide energy consumption for the human body.

Cereals (rice, wheat, corn, etc.), potatoes (potatoes, sweet potatoes, cassava, etc.), legumes (mung beans, peas, etc.), high-starch fruits (bananas, chestnuts, etc.) and other types of foods and their products are rich in starch.

1. Drink plenty of water – plenty of water can be refreshing.

Two-thirds of the human body is made up of water, and many of the body's basic functions depend on this simple substance to run smoothly. So it's not surprising to say that "tiredness is the highest sign of dehydration".

Drinking a large glass of water in the morning of the day will not only help keep your body hydrated, but it will also boost your metabolism. In addition to drinking plain water directly, you can also add some orange juice and lemon juice to make refreshing water.

2. Eat more magnesium-containing foods – to maintain energy.

Magnesium is essential for energy production. Magnesium deficiency is rare, but a little more magnesium can get the refreshing effect you want. Nuts and seeds, green leafy vegetables such as beets and spinach are all rich in minerals.

Don't ignore tofu, which is also rich in magnesium.

3. Whole grains – Maintain emotional stability.

Carbohydrates are the brain's energy**, but while carbohydrates provide energy for the gray matter of the brain, they also slowly consume sustained energy.

By maintaining blood sugar levels, these carbohydrates help maintain mood stability and aid in sleep after a late night. Whole grains such as sweet potatoes and oatmeal also contain carbohydrates.

4. High-quality protein - maintain acuity.

When choosing high-quality protein, start by cutting out foods that are high in saturated fat. Protein is the building block of muscle, and the amino acids it contains have a significant effect on neurotransmitters and help maintain sharpness.

You can eat carrots, fish, spinach, oranges, kiwis, milk, nuts, beef, vitamin A, vitamin C can be supplemented, and it is better for people who work night shifts.

You can usually eat more foods with more protein or vitamins, such as carrots, fish, spinach, oranges, kiwifruit, eggs, and tofu.

You should drink red dates and wolfberry water, chrysanthemum tea, apples, oranges, and bananas, which can have a certain effect on people who stay up late, and can also prevent neurasthenia, especially for some people who work night shifts.

1. Apples. Apples are extremely rich in pectin, which can promote excretion and prevent arteriosclerosis, people who stay up late are prone to endocrine disorders and constipation or obesity, deterioration, etc., a large number of vitamins and malic acid in apples can decompose fat accumulated in the body, which can effectively prevent obesity, increase hemoglobin, and make ** delicate.

2. Star fruit. Containing a variety of ingredients that are beneficial to human health, such as sugar, vitamin A, vitamin C, and various fibers and acids, the rich fruit acids in star fruit can inhibit melanin precipitation, and have a moisturizing effect, and have a significant effect on improving dryness or oiliness**.

3. Oranges. Oranges are rich in vitamin C, which can avoid the damage of sunlight and computer radiation, etc., inhibit the formation of pigment particles, and make the skin white and moisturized.