Some fan
After reading this letter, you will find that you come from a gentle and intelligent child. I envy your male ticket and worry about him as much as you do.
The shift has come out. Today, we will take this night shift as a starting point to give these people some nutritional advice.
I think reducing diet is the most frequent advice in the field of nutrition.
For people who work at night, the rest time is not very stable. Maybe less than half an hour. I don't even have time to sit down and eat. At this time, it is even more important to add meals. Nuts, yogurt, milk, pre-cut carrots/celery/cucumbers, boiled eggs and peanut butter bread are all good dietary choices. Eat fast and have excellent nutritional value.
So the first suggestion is to prepare meals in advance and replenish energy immediately when you feel hungry. I suggest taking it every 3-6 hours. If there is no time to eat, I suggest at least eating something to replenish my strength.
As everyone is faced with intense work, I can't go to work on an empty stomach! Friends who go to work at 9: 05 have breakfast before going to work, and friends who go to work at night also have breakfast before going to work and start working for a long time.
In the background of this story, if you go to work at 4 o'clock, it is recommended to eat Chinese food 65438+ 0-2 pm; If it is night shift, have dinner at 7-8 pm. Add meals when you are hungry before going to work.
Although the meal time needs to be adjusted according to the sleep time, in the case of three shifts like this, it is better to add up the three meals. In this way, even if you change from night shift to middle shift, your eating habits will not be too messy.
If you work the night shift (0:00-8:00), because you are hungry at 3: 00 in the morning and have no extra food on you, it is normal to want to eat takeout. It's normal to order foods with high fat/refined sugar when taking out.
But!
"I work hard, so I reward myself."
"It's late at night. Have some sweets to comfort yourself."
"Life has become so hard, don't be dissatisfied with your stomach."
These ideas must be avoided.
Because hard life has nothing to do with eating unhealthy foods such as sweets/fried foods. Eat if you want. Don't use the night shift as an excuse.
What's the matter? You said there was no healthy food takeout at 3: 00 a.m.?
I know you can't find a healthier takeaway. So, why not cook for yourself? In addition, do you want to prepare meals for people in the workplace?