1, digestible and light food
The food chosen for dinner should be easy to digest. The choice of general food should be light and avoid greasy, mainly semi-liquid, such as sliced soup, wonton, noodles, jiaozi, milk and cakes. When cooking, you might as well do it delicately. For example, vegetables and meat can be finely cut, and glutinous rice balls can be changed into delicate "small" ones, which are easy to chew and helpful for digestion. It is best to calculate the interval between midnight snack and sleep, not too close, so that you can digest food better.
2. Appropriate vitamin supplementation
Vitamin A can regulate the synthesis of rhodopsin in retina, improve the adaptability of night workers to dim light, prevent visual fatigue and improve their working ability. Vitamin A exists in animal liver, milk, eggs and colored vegetables, so eat more foods rich in vitamin A, such as lean meat, fish, pig liver, carrots, sweet peppers, mangoes and pineapples. Vitamin C can relieve the physical fatigue of night shift personnel and enhance the body's resistance, so eat more fresh fruits and vegetables. Night shift personnel are prone to lack of sunshine, so vitamin D should be supplemented. Foods rich in vitamin D include eggs, fish and milk.
3, the weight should be appropriate
Midnight snack is a meal outside the "three-meal system", which is different from the next meal in weight and calories, and needs to be reduced appropriately. Generally speaking, midnight snack is eaten in a state of not being too hungry, so it is not advisable to eat too much in different periods. In addition, foods that are too large in shape are not easy to cause appetite.
Step 4 avoid high-fat foods
Foods with high fat content or fried foods are difficult to digest. Eating this kind of food before going to bed will not only increase the stomach load, but also make it difficult for people to fall asleep. At the same time, it is not recommended to eat too much meat at night. Some people often eat a lot of meat to eliminate fatigue and replenish physical strength, but eating too much meat before going to bed can easily lead to excessive calories, increase the burden on the gastrointestinal tract and affect the quality of sleep, but physical strength is not easy to recover, and diseases such as obesity and gallstones will appear over time.