question 1: what should people who often work at night eat? People who work at night sometimes have symptoms such as loss of appetite, dizziness, fatigue, etc. In addition to having different unwell reactions during the night shift, they also have difficulty sleeping at home during the day. For this reason, many people have great concerns about working at night. Sun Chengzhi, director of the Nutrition Department of Dalian Central Hospital, said that in fact, these worries are unnecessary. As long as the nutritious diet and self-regulation are arranged reasonably, discomfort such as dizziness, fatigue and listlessness will be alleviated. The reason for the night shift reaction is that the biological rhythm in the body is difficult to change synchronously with the external natural environment. Those who work at night shifts should first try to have a good rest and ensure 8 hours of sleep. It is best to lie down for a while after work. We should pay attention to the adjustment of patterns in diet, and pay attention to the color, aroma and taste of dishes, and mix some sour and other condiments to promote appetite. Eat regularly, don't sleep for a whole day with a full meal, and don't sleep without eating at all. Those who work the night shift should add a meal halfway to supplement the energy consumed. In addition, in order to maintain normal vision, you can eat more foods containing vitamin A, such as animal liver, milk and eggs. Vitamin A is the raw material that constitutes the photosensitive substance in visual cells. When it is lacking, it will reduce the dark vision ability. In night shift dining, you should eat more protein-rich food, and after night shift, you should give priority to digestible liquid food and carbohydrate food, such as soybean milk, vegetable soup and sugar spots. In this way, it can meet the needs of heat energy and body fluid metabolism during daytime sleep, and will not affect sleep because of eating too much fat and protein. Of course, in any case, after people's normal living habits are changed, it will inevitably bring discomfort. However, people's potential to adapt to environmental changes is considerable, and to play this potential, in addition to careful diet and other aspects, we must rely on self-adjustment of mental state.

Remember to adopt it.

Question 2: What supplements do people who often work at night take? It is very necessary for night shift workers to eat more nutritious food, such as milk, eggs, lean meat and bean products. Eat light and delicious, soft meals and supplement foods rich in vitamin A, such as animal liver, egg yolk, roe, etc. Eat more fruits or fresh juice. It is also beneficial to take some multivitamin supplements in moderation under the guidance of a doctor.

how do night shift workers maintain their health

at work, many people need to work at night frequently. Due to the frequent night shift, some people don't pay attention to maintaining their health. After the night shift, they will fall asleep after eating instant noodles casually. As everyone knows, in the long run, physical fitness will drop greatly and the speed of aging will accelerate. I'm the same as everyone else, but I pay more attention to conditioning. Now I'd like to share some experience of physical maintenance with you based on my own experience:

1. Before going to work: have a glass of milk first. According to scientific measurement, the metabolism of human skin is the most vigorous between 12: 11 at night and 6: 11 in the morning. Drinking a glass of milk before going to night shift is good for skin care and delaying skin aging.

2. before work: avoid drinking anything exciting. Tea and coffee have exciting effects. Some people like to drink a cup of tea or coffee before work to get rid of the fatigue of the night, but they can't sleep after work. If this goes on for a long time, it will inevitably lead to neurasthenia and premature aging.

3. Before going to bed: a. Drink a bowl of "tranquilizing porridge" first. You can put longan, lotus seed, lily, jujube and other sedative products in porridge. B. Avoid fatty foods and overeating, and it is best to eat light and delicious meals. Chinese medicine has the saying that "stomach disharmony leads to restlessness". C. Soak your feet in warm water for 11~15 minutes, especially in winter.

4. Ensure effective sleep time of 6-8 hours every day, and have meals on time.

Li Mengying, the physical examination center of China Medical University, said that frequent night shift will make people tired, in a state of malaise, and their immunity will be reduced, which will easily lead to colds and allergies and get sick. When working on the night shift, the biological clock is destroyed, and the rest time is disordered, which is easy to cause anxiety and bad temper, and the heart organs can't rest normally, which will increase the chance of heart disease. The proportion of kidney disease and diabetes is as high as 31%, and the proportion of neurasthenia is as high as 91%. In particular, women's exposure to light for a long time causes hormone secretion disorder and increases the chance of cancer.

Because of the change of internal biological clock (day and night cycle), night shift workers often can't sleep, eat badly, feel weak and mentally exhausted. How can this kind of people use their brains in food arrangement to improve the quality of food to ensure their health?

Nutrition experts suggest: First of all, eat enough. Nutritionists believe that the most important thing for reasonable nutrition is that the total calorie intake should meet the demand, so besides breakfast, lunch and dinner, we need to eat a night meal.

Secondly, pay attention to the variety and pattern of diet. Because of poor appetite at night, we should eat more foods rich in protein and vitamins and some light, delicious foods, not greasy foods, and strive to achieve a variety, new patterns, full of color, flavor and taste, with an appetite of * * *.

third, supply more foods rich in vitamin a. Night shift is easy to make people's eyes tired, and vitamin A is involved in regulating the synthesis of rhodopsin, which can improve the adaptability of human body to dim light. Vitamin A mostly exists in animal food, especially in animal liver, followed by egg yolk, roe and milk. In addition, the demand for vitamins B and C for night shift work has also increased, which should be supplemented appropriately.

finally, we should increase the quality of protein. It is best that animal protein can account for half, because animal protein contains 8 kinds of amino acids necessary for human body.

Question 3: What should people who often work at night eat to better protect their health? Tips that people who stay up late and work overtime must see. More and more people are used to staying up late. Even for some people, staying up late has become a part of their lifestyle. But from a health point of view, staying up late is still harmful. Staying up late can cause many kinds of damage to the body: frequent fatigue and decreased immunity. If people often stay up late, the most serious sequelae are fatigue and listlessness; The body's immunity will also decline. Naturally, symptoms of autonomic nervous disorders such as colds, gastrointestinal infections, allergens and so on will come to you. 11 p.m. to 3 a.m. is the beauty time, that is, the time when the meridians of the human body run to the gallbladder and liver. If these two organs don't get enough rest, they will appear on the skin, which is prone to rough, yellowish, black spots, acne and other problems. For those who are not used to going to bed early, they should go to sleep at 1: 11 am at the latest. Moreover, to make matters worse, staying up late for a long time will gradually lead to neurological and mental symptoms such as insomnia, forgetfulness, irritability and anxiety. When you have to stay up late, it is very necessary to make preparations and protection beforehand and afterwards, at least to minimize the damage to your body caused by staying up late. For example, although you sleep late, you should eat on time, and you should ensure that the dinner is nutritious. Fish and bean products have the function of nourishing the brain, and should also be included in the dinner menu. Pay attention to hydrating in the process of staying up late, and you can drink medlar jujube tea or chrysanthemum tea, which not only supplements but also has the effect of removing fire. In addition, eating some nourishing drugs, such as Liuwei Dihuang Pill, has a good aftercare effect. It is found that Liuwei Dihuang Pill can improve the activity of IL-Ⅱ in spleen and has certain anti-cancer effect. At the same time, it has obvious two-way regulation effect on the immune function of polymorphonuclear leukocytes, which can effectively prevent and regulate sub-health status. Among them, Zhongjing Liuwei Dihuang Pill produced by Wanxi Pharmaceutical Co., Ltd. is favored by more and more consumers because of its high efficacy, obvious clinical effect and convenient administration. After staying up late, the best protection measure is naturally to "make up for lost sleep." If not, a 11-minute nap at noon is also very useful. In addition, playing badminton and going outdoors more will help you to be healthy and happy, and it is also a good way to get rid of the listlessness after staying up late. Tips for those who stay up late and work overtime! Don't eat instant noodles to fill your stomach, lest you get too angry. It's best to try to satisfy your hunger with fruits, toast, bread and porridge dishes. Refreshing drinks, preferably mainly green tea, can refresh you and eliminate excess free radicals in your body, making you refreshed. But people with bad gastrointestinal tract, it is best to drink tea soaked in hot water with Lycium barbarum, which can decompress and improve eyesight! Don't forget, be sure to drink enough boiled water, and your body will be short of water if you stay up late. Remember to remove makeup before staying up late, or wash your face first to avoid thick powder layer or oil stains, which will cause acne all over your face under the torment of staying up late. When washing your face after staying up late, use cold and hot to stimulate blood circulation alternately. It is best to apply your face for *** 5 minutes to replenish water for your face. When staying up late, the brain oxygen demand will increase, so you should take more deep breaths. Remember to take a nap at noon the next day after staying up late. If you don't sleep after 1:11 at night, the metabolism of the human body is burned by endocrine, which will produce a lot of toxins, which will make your body sour. Usually, people who stay up late have a higher chance of getting chronic diseases than those who smoke or drink, but in the middle of staying up late, it is best not to go to bed. Repeated staying up late is very bad for your health. So try to sleep before 12:11 every day, don't stay up late often, or stay up late, only once a week! Don't eat meat when staying up late, try to eat carbohydrates, so that you won't be very tired the next day and can minimize the damage. How to eat and drink after staying up late? People who often stay up late are prone to symptoms of yin deficiency and internal heat. If you can pay attention to supper and take care of your diet, it will help you stay energetic. Therefore, those who stay up late and work overtime must always eat the following dishes: Healthy green light for those who stay up late. Most people who stay up late are people who do word work or often operate computers. Sitting in the light for a long time is easy to make eye muscles tired and their eyesight decline. Nutrition experts pointed out-how to wake up quickly after staying up late and eating more carrots? Getting up every morning is the most painful moment for fans. They fight with their eyelids, but they are unwilling to open their eyes. After getting up, they are still groggy, and their necks seem to be unable to support this big head. They keep thinking: What a wonderful thing it is to be able to sleep and wake up naturally! What should we do? What should we do? If you are late for work, your salary will be deducted, and there will be an important regular meeting in the morning. In fact, if you do a wake-up exercise in the morning, you can completely throw your fatigue to Java and greet the new day with great energy! -brain-refreshing exercises keep you from being deducted from your salary

Question 4: What food do you often eat at night shift to replenish your body? Eating more foods rich in vitamin B has a good effect of regulating nerves, which is very suitable for people who stay up late, and it is also ok to take vitamin pills directly. In addition, people who stay up all night are full of yin deficiency and fire, so they should eat some nourishing food and Chinese patent medicines, such as tremella, pear and lily, which have a good nourishing effect.

Question 5: What should people who often work at night eat? Food

Stew duck eggs in raw land: 21 grams of raw rehmannia root and 1-2 duck eggs each time, stew them in water with appropriate amount of water, shell the eggs when they are cooked, and then stew them in juice for 21 minutes, seasoning with rock sugar, eating eggs and drinking juice 1 times a day or 2-3 times a week. It has the effects of nourishing yin and clearing away heat, promoting fluid production and quenching thirst. Suitable for people with dry mouth and throat, swollen gums and hot hands and feet after staying up late.

Stew Eucommia ulmoides Oliv. with pork kidneys, 25g of Eucommia ulmoides Oliv. and 1 pieces of pork kidneys each time. Stew it for 1 hours without water, and eat well for 1 times every day or every 2-3 days. It has the effects of nourishing liver and kidney and strengthening bones and muscles. It is suitable for people with backache and limb weakness after staying up late.

stewed lean meat with lotus seeds and lilies: 21 grams of lotus seeds (cored), 21 grams of lily and 111 grams of lean pork are used each time, and appropriate amount of water is added in the same pot. After the meat is cooked, it is seasoned with salt, 1 times a day. It has the effects of clearing heart, moistening lung, benefiting qi and calming nerves. Suitable for people who have symptoms such as dry cough, insomnia, upset and palpitation after staying up late.

Pueraria lobata raw fish soup: 251g of Pueraria lobata is washed and cut into small pieces each time, 1 raw grass carp or carp are stripped of gills and viscera, and appropriate amount of water is added to the pot. After the fish is cooked, shredded ginger and oil and salt are added to taste, and the fish is eaten and the soup is drunk 1 times a day or every other day. It has the effects of relaxing muscles and tendons, invigorating qi and blood, and relieving myalgia. It is suitable for people with muscle soreness and neck muscle swelling pain after overwork and staying up late.

Spike Prunella vulgaris with lean meat: each time, use 11 grams of Prunella vulgaris and 51-111 grams of lean pork, and add appropriate amount of water. After the meat is cooked, add a little salt to taste, eat meat and drink juice, 1 times a day. It has the effects of clearing liver fire and lowering blood pressure. It is suitable for people suffering from hypertension, dizziness, headache and envy after staying up late.

2. Fruits

Oranges

Oranges have almost become synonymous with vitamin C. Vitamin C can prevent skin from being damaged by sunlight and computer radiation, inhibit the formation of pigment particles, and make skin white and moist.

For friends who stay up late, many people are prone to constipation due to lack of rest, and the unique cellulose and pectin substances in oranges are conducive to clearing the bowels, eliminating harmful substances in the body, ensuring good health and enhancing immunity.

apples

As the saying goes, "An apple a day keeps the doctor away". Apples are rich in pectin, which can promote excretion and prevent arteriosclerosis. People who stay up late are prone to endocrine disorders, constipation or obesity, poor skin, etc. A lot of vitamins and malic acid in apples can decompose the fat accumulated in the body, which can effectively prevent obesity, increase hemoglobin and make the skin delicate.

carambola

contains many components that are beneficial to human health, such as sugar, vitamin A, vitamin C, and various fibers and acids.

The rich fruit acid in carambola can inhibit melanin precipitation, and has the effect of moisturizing, which has a significant effect on improving dry or oily skin. For women who stay up late, it is a good fruit that is good for the skin.

Grape

Grape is rich in glucose and vitamins, which has a very obvious effect on protecting the liver. Grapes have extremely high nutritional value, are rich in antioxidant components, can delay aging, and are very suitable for people who stay up late.

Lemon

can be said to be a model of fruit whitening. People who often stay up late are prone to spots and acne on their faces. Citric acid can remove spots and prevent pigmentation, and both oral administration and external application are very effective.

Foreign beauty experts call it beauty fruit. Eating lemon often can help digestion and absorption, and make skin smooth and delicate.

question 6: what do women often eat at night shift? As everyone who has worked at night shift knows, working at night shift is very hard and tiring. Night shift violates the biological nature of people's day work and rest at night, which leads to the reverse adjustment of biological clock and consumes a lot of human body. Therefore, people who often stay up late at night and work overtime should pay attention to diet therapy and food supplement to maintain their health.

methods/steps

for the sake of health, night shift workers and overtime workers who stay up late should not be picky eaters or partial eaters, have balanced and sufficient nutrition, and reasonably supplement protein, fat and vitamins. Of course, there are many people and industries that stay up late and work overtime, and there are also great differences. Therefore, for different night shift families, the types of food supplements cannot be generalized, and food supplements should be used differently. If you blindly follow the trend to supplement food regardless of the actual situation, you will not only be unable to supplement your health, but also damage your health. For example, a big man who works hard stays up late. You can't let him eat a small bowl of rice and some fruits and vegetables like a small clerk who wants to keep fit in the office. That won't kill him!

manual workers consume a lot of energy, so they must supplement a lot of energy substances, otherwise they will feel tired during the work. Foods rich in sugar and fat can provide a lot of energy. Therefore, the body of staying up late.