Night shift diet spectrum

Due to the change of biological clock (day and night cycle) in the body, night shift personnel often can't sleep, eat badly, are weak and mentally exhausted. Therefore, it is necessary to use our brains in food arrangement to improve the quality of food to ensure the health of night shift personnel. Therefore, nutrition experts suggest:

(1) The total amount of food should be sufficient: nutritionists believe that the first thing to be reasonable in nutrition is that the total calorie intake should meet the required amount, so besides breakfast, lunch and dinner, a midnight snack is needed.

(2) Pay attention to the variety and pattern of diet: Due to poor appetite at night, you should eat more foods rich in protein and vitamins and some light and delicious foods, not greasy, and strive to achieve more varieties, new patterns, full of color and flavor to stimulate appetite.

(3) Supply more foods rich in vitamin A: Night shift is easy to make people's eyes tired. Vitamin A participates in regulating the synthesis of rhodopsin in retina, which can improve the adaptability of human body to dim light. Vitamin A mainly exists in animal food, especially in animal liver, followed by egg yolk, fish eggs and milk. In addition, the demand for vitamins bb and C for night shift work has also increased, so it should be supplemented appropriately.

(4) Increase high-quality protein: It is best to make up half of animal protein, because there are 8 kinds of amino acids necessary for human body in animal protein.

Yuan

Second, the night shift family used diet to relieve discomfort 2006-04-0717: 31:53

People who work at night sometimes have symptoms such as loss of appetite, dizziness and fatigue. In addition to having different uncomfortable reactions during the night shift, I also have difficulty sleeping at home during the day. Because of this, many people have great concerns about working at night. Experts believe that as long as a reasonable arrangement of nutritious diet and self-regulation, dizziness, listlessness and other discomfort will be alleviated.

The biological clock of the night shift was disturbed.

Liu Zheng, a professor of nutrition in china health care association, said that according to the normal biological clock cycle, people's body functions are generally at a low level at night, but at midnight, the functions of most organs in the human body are at the lowest point, with low blood pressure, slow heartbeat and the worst response ability, and people are most likely to get tired. Contrary to normal people, night shift people sleep during the day and exercise at night, and their lifestyles are reversed. In the night time with poor reaction and easy fatigue, they have to undertake the heaviest physical or mental work of the day, but in the day with strong reaction ability and vigorous activity of various organs, they have to go to bed forcibly, disrupting the periodic rhythm of the normal biological clock of the human body. Therefore, it will inevitably affect the physiological function and metabolic process of human organs, and people will show incompatibility.

Liu Zheng pointed out that the maladjustment of night shift workers is systematic, which is manifested in two aspects: first, mental stress, which is manifested in being unable to sleep during the day, listless, dozing off at night, and some people will have anxiety and irritability after a long time; The second is digestive function, which is manifested as poor appetite, less eating, constipation and diarrhea, or constipation and diarrhea appear alternately. Long-term imbalance will lead to diseases of nervous system and digestive system, such as neurasthenia, depression, gastric and duodenal ulcer, dyspepsia, emaciation and so on. In middle-aged and elderly people, it can lead to an increase in blood pressure and easily induce cardiovascular and cerebrovascular diseases. The maladjustment caused by the disorder of biological clock most often occurs in disorderly night shift people, such as medical staff who work one or two nights a week and taxi drivers who occasionally burn the midnight oil.

Night shift workers should eat on time.

People who work at night shifts should first try to rest well and ensure 8 hours' sleep. You'd better lie down after work. Diet, eating time should be regular, pay attention to adjust the pattern, pay attention to the color, aroma, taste and some sour condiments of dishes, and promote appetite.

In addition, in order to maintain normal vision, you can eat more foods containing vitamin A, such as animal liver, milk, eggs and so on. When dining at night shift, you should eat more foods rich in protein. After night shift, you should give priority to digestible liquid foods and carbohydrate foods, such as soybean milk, vegetable soup and sugar spots. This can not only meet the needs of heat energy and body fluid metabolism during daytime sleep, but also will not affect sleep due to excessive intake of fat and protein. In addition to careful conditioning in diet and other aspects, it depends on self-regulation of mental state.

Night shift workers take more vitamins.

Night shift workers often have loose, wrinkled and rough skin earlier than ordinary people, so they should eat more foods rich in collagen to improve their skin condition. Such as pigs, chickens, duck feet, bird wings, turtles and so on. In addition, vitamin C plays a certain role in promoting the water metabolism of the skin, maintaining sufficient water in cells, and making facial freckles and pigmented spots fade away. Fresh fruits and vegetables are rich in vitamin C, and vitamin b 1 can smooth skin wrinkles, such as lean meat, cereals, eggs, fish, garlic sprouts, vegetables and auricularia auricula.

In addition, people who work night shifts for a long time have little or no sunshine, and many people's hair looks yellow, dry and dull. Therefore, a certain amount of food rich in tyrosine should be added to the diet, such as mushrooms, auricularia auricula, sesame, kelp, Undaria pinnatifida, laver and so on.

Iii. Night shift diet and nutrition 2006-09-2119: 40: 21

People who work at night sometimes have symptoms such as loss of appetite, dizziness and fatigue. In addition to having different uncomfortable reactions during the night shift, I also have difficulty sleeping at home during the day. Because of this, 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 concerns are unnecessary. As long as a reasonable arrangement of nutritious diet and self-regulation, dizziness, fatigue, listlessness and other discomforts will be alleviated.

■ Drink a glass of milk before going to bed.

Some people can't sleep after the night shift because of the sudden change of living habits, and simply don't sleep. This will definitely make you dizzy and listless. You must take measures to correct this practice, including paying attention to your diet. Expert advice: Don't drink too much before going to bed, and don't drink strong tea or coffee; Drinking a glass of milk and eating a piece of bread is beneficial to sleep, and it also avoids getting up and eating immediately after falling asleep and interrupting sleep.

■ Pay attention to supplement high-quality protein after night shift.

After the night shift, many people lose their appetite and their meals are not fragrant. After a long time, the nutrition supply is affected. Therefore, it is necessary to increase some nutritious and delicious meals and eat more foods rich in animal protein and plant protein, such as lean meat, fish and shrimp, eggs, bean products and vegetables. Especially the night shift workers with high labor intensity.

■ Pay attention to vitamin A supplementation.

Night shift work is mostly in dark environment. Although the electric light is bright, it is easy to cause visual fatigue because of the dark surrounding environment and the big difference between light and shade. Vitamin A is an important component of rhodopsin synthesis, and rhodopsin is an important substance involved in regulating retinal photosensitivity, which can improve the adaptability of eyes to dim light and help prevent industrial accidents.

Therefore, night shift workers should pay attention to supplement foods containing more vitamin A, such as animal liver, egg yolk, vegetables, soybeans, tomatoes, carrots and red peppers. Meals should be varied, with the best color, fragrance, taste and shape, so as to stimulate appetite, improve and ensure the nutrition supply of night shift workers and improve their health quality.

People who work at night sometimes have symptoms such as loss of appetite, dizziness and fatigue. In addition to having different uncomfortable reactions during the night shift, I also have difficulty sleeping at home during the day. Because of this, 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 concerns are unnecessary. As long as a reasonable arrangement of nutritious diet and self-regulation, dizziness, fatigue, listlessness and other discomforts will be alleviated.

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

People who work at night shifts should first try to rest well and ensure 8 hours' sleep. You'd better lie down after work. Pay attention to the adjustment of patterns in diet, pay attention to the color, aroma and taste of dishes, and add some condiments such as acid to promote appetite. Eat regularly, don't sleep all day after eating, and don't sleep without eating at all. Those who work at night shifts should add meals 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, eggs and so on. Vitamin A is the raw material that constitutes the photosensitive substance of visual cells. When it is lacking, it will reduce the ability of dark vision. When dining at night shift, you should eat more foods rich in protein. After night shift, you should give priority to digestible liquid foods and carbohydrate foods, such as soybean milk, vegetable soup and sugar spots. This can not only meet the needs of heat energy and body fluid metabolism during daytime sleep, but also will not affect sleep due to excessive intake of 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, but also rely on self-regulation of mental state.