1 Arrange breakfast for three meals in the night shift family: The night shift family especially needs to eat nutritious food for breakfast. From the perspective of energy supply, it is necessary to supplement more carbohydrates and fully absorb protein and fatty foods. To replenish physical strength and ensure the full operation of the brain.

Chinese food: The energy required for Chinese food is mainly to help maintain working hours. Be careful not to eat too much sugar to avoid drowsiness. For example, if the night shift is short and the time is less than 6-7 hours, you can add vegetable juice or yogurt to the staple food, and pay attention to protein's supplement.

Dinner: The variety of staple food for dinner should be varied to stimulate appetite and appropriately increase the supply of lean meat, fish, shrimp, eggs and bean products containing high-quality protein. You can also add some hot and sour vegetables to stimulate and regulate appetite, and use vegetable oil when cooking to increase the intake of unsaturated fatty acids.

2. The food suitable for night shift families is 1. Cereals, meat and vegetables rich in B vitamins should be eaten properly to relieve fatigue, protect the liver, provide enough calories and improve attention.

2. Night shift workers need to supplement enough vitamin A, because vitamin A can regulate the retinal photosensitivity-rhodopsin synthesis, improve the adaptability of night shift workers to dim light and prevent visual fatigue. Vitamin A mainly exists in animal foods, especially in animal livers, followed by egg yolk, cod liver oil and milk. Carotene contained in plant foods such as carrots, leeks, pumpkins, soybeans, sweet potatoes and tomatoes can be converted into vitamin A under the action of intestinal mucosa and enzymes.

Eat some high-protein food for dinner to replenish physical strength and improve memory. Animal protein should account for half of protein's total intake, because animal protein contains many essential amino acids, which can protect health and improve work efficiency.

4. Lack of vitamin C will reduce the body's resistance, fatigue, gum bleeding, weight loss and other symptoms. Therefore, night shift workers can supplement vitamin C by eating more fresh fruits and vegetables containing vitamin C. ..

What is suitable for the night shift? Suitable for night shift workers to stay up late to choose tea.

Tea can reduce fire, return to the heart, lungs and towels, and has the effects of refreshing the brain, promoting fluid production to quench thirst, inducing diuresis and stopping diarrhea. Night shift workers work long hours and get angry most easily. Drinking tea can not only refresh the mind, but also reduce the fire. In addition to the common green tea, you can also use medlar, or use lotus plumule and licorice to make tea, which is conducive to protecting the liver and improving eyesight; Lotus plumule licorice tea has the effect of clearing away heart fire and relieving annoyance.

4 night shift dietary taboos 1. Avoid eating too much salt. People who stay up late are prone to edema, and eating too much salt will aggravate edema.

2. Avoid eating greasy and indigestible food. People who often work late often have poor digestive function and metabolic ability. Therefore, it is not advisable to eat more greasy and indigestible food, so as not to increase the burden on the stomach.