In China, due to the special nature of work, there are more and more 'night shift workers', including "airports, stations, supermarkets, pharmacies, hospitals" and other groups. Working hours are irregular and work intensively, and their dietary rules are often disrupted, which affects insufficient and unbalanced nutrient intake, resulting in an impact on physical health.
Under normal circumstances, the physiological rhythm of the human body is different during the day and at night, and the breakdown process of sympathetic activity and metabolism during the day is dominant, and the synthesis process of parasympathetic activity and metabolism is dominant at nightChanges in circadian rhythm will affect the body's water, electrolyte, and protein metabolism, which can easily lead to water and electrolyte disorders and negative balance of nitrogen metabolism. The use of artificial lighting at night is easy to impair, and the lack of sunlight irradiation makes the body prone to lack of vitamin A and vitamin D, and various water-soluble vitamins will also be consumed.
According to the dietary nutrient reference intake of Chinese residents, the intake of calcium, zinc, thiamine, riboflavin, and vitamin C is insufficient. Therefore, it is necessary to consume more protein first to ensure physical strength and energy, and high-quality protein includes meat, fish, milk, etc. Carbohydrates provide abundant, long-lasting energy, such as whole grains and legumes, to keep blood sugar stable. Healthy fats such as olive oil, nuts, and fish oil are good for maintaining satiety and providing energy. Vitamin and mineral intake, such as vitamin C, vitamin E, iron, and calcium, can help boost immunity and maintain bone health.
How to arrange meals correctly and reasonably.
1. Postpone dinner.
1. Postpone dinner. Protect your stomach and intestines, if you want to stay up late at night, it is best to eat dinner later, so that you will not be too hungry in staying up late, and reduce the supper to avoid stomach irritation. You can have a sandwich at five or six o'clock in the afternoon, and dinner will naturally be postponed until ** o'clock in the evening.
2. Prepare a healthy supper.
For example, blueberry yogurt, bifidobacteria and other beneficial bacteria in yogurt can inhibit the reproduction of some harmful bacteria, have the effect of purifying and regulating the stomach, and the blue pigment contained in blueberries - anthocyanins is good for the eyes, can promote eye blood microcirculation, maintain normal intraocular pressure, and alleviate vision decline.
3. Increase the number of meals.
If you can't eat regularly at work, you should also bring some healthy snacks such as nuts, fruits, graham crackers, etc.
4. Reasonable collocation and diversified diet.
Choose protein-rich foods such as lean meats, eggs, low-fat dairy products and legumes, while consuming enough vegetables and fresh fruits, nuts, whole grains, etc. to obtain rich vitamins and minerals, especially vitamin C, vitamin E, iron and calcium, multivitamins are preferred. Choose easy-to-digest foods such as lean meats, cooked vegetables, bread, porridge, etc., and avoid overeating greasy foods.
5. Maintain adequate water intake.
Usually people who stay up late and work overtime are more likely to get on fire, because the body has been in a state of work, so the demand for water will also increase, timely hydration can avoid excessive water loss, which is of great help to avoid drying and fire. Therefore, it is necessary to pay special attention to replenishing water, and drink some herbal tea and the like to help remove the fire from the body. Contributes to the normal functioning of the digestive system.
6. Coffee in moderation.
Night shift workers avoid over-reliance on caffeine or high sugar to refresh their minds. The disadvantages of drinking coffee are that coffee can cause blood pressure to rise, long-term coffee consumption may also cause nervousness, and coffee has a diuretic effect, and long-term coffee consumption may also lead to bone loss.
7. Get vaccinated.
If you always stay up late, it is better to get vaccinated so as not to be hit by the virus in case of physical exhaustion. Vaccines are the best immune-stimulating stimulants, which can enhance the body's ability to fight diseases and greatly improve the effectiveness of immune cells to capture the virus. Prevention experts recommend vaccines that adults can administer, including hepatitis B, influenza, pneumonia, measles, and hepatitis A.
Author: Liu Huan, Department of Orthopedics.
Editor: Liu Yangmei, Propaganda Section.
Review: Zhang Di, Propaganda Section.