Science, health, health and happiness: Young and middle-aged white-collar workers work overtime at night. If the extra meal is made in the canteen, what food should be provided? What should I pay attention to if overtime workers prepare it themselves? The harm of office workers working overtime at night lies in disrupting the rhythm of human biological clock. Man's biological clock is formed by the long-term adaptation of his own physiological conditions to the environment. Working overtime and staying up late after work during the day is an act of breaking the biological rhythm. People suddenly don't arrange their work and rest according to the rhythm of the biological clock. The obvious result is that they will feel physically tired and mentally uncomfortable. More importantly, in 20 17, three Nobel Prize winners found that adhering to the biological clock rhythm is beneficial to human health. On the contrary, it will cause potential damage to health and may lead to a variety of immune diseases. To some extent, adjusting diet can make up for the impact of biological clock disorder on people's health. Generally speaking, as long as you are still working or not going to bed four hours after dinner, you should eat more. Adding meals at night can improve the physical strength and spirit of working at night, thus improving work efficiency. More importantly, it can also reduce the harm of biological clock disorder to health. ... so, how should young and middle-aged office workers and white-collar workers work overtime at night to arrange their diet correctly? Research shows that the disorder of biological clock will lead to the change of human metabolism, thus increasing people's demand for calories, protein and vitamins. Therefore, the principle of food selection for evening meals is to arrange more foods rich in protein and vitamins, but the amount should not be large and easy to digest. ... as follows:. 1. Because people who work overtime at night, especially female white-collar workers, often lose their appetite, so the food arranged for extra meals at night should be light, avoid greasy, and crude, mainly sparse, which can not only satisfy their appetite, but also be easy to digest. If there are many overtime workers and the unit canteen can provide night meals centrally, it is better to have more than three varieties. Such as meat porridge, vegetable porridge, egg cake, milk, soybean milk, tofu, noodles, wonton pieces and dried and fresh fruits. It should reflect the characteristics of this season. In winter, we should arrange more mutton, chicken, jiaozi, stir-fry and steamed stuffed buns. In summer, you can arrange duck meat, mung bean porridge, cold noodles, cold dishes and cold drinks. 2. If you feel tired, weak, dizzy and dizzy when working at night, it probably means that you are weak and your blood sugar is low. You should eat some foods that can quickly restore your physical strength, such as chocolate, candy, peanuts, cashews, walnuts, almonds, pistachios, or drink a sugary drink, juice, soy milk or yogurt. It's best to put these foods in the drawer of your desk as a standing snack for you to eat at any time. People who often work night shifts should pay special attention to vitamin A supplementation. Insufficient supply of vitamin A will make people have poor adaptability to dark environment, affect their eyesight and ability to work at night, and reduce their immunity. Vitamin A mainly exists in animal liver, milk, marine fish and eggs. Carotene is the precursor of vitamin A, which is widely found in many fruits and colored vegetables, such as carrots, spinach, leeks and tomatoes. White-collar workers often have to bear greater psychological pressure when working at night, and the consumption of vitamin C will be seven times higher than that of ordinary people. Therefore, we should pay special attention to the intake of vitamin C in our daily diet and eat more fresh fruits and vegetables rich in vitamin C, such as kiwifruit, oranges and peppers. If you can't, you can choose to take vitamin C tablets orally, 100 mg a day. Vitamin c tablets are over-the-counter and can be bought in pharmacies. . If there is little sunshine during the day, vitamin D should be supplemented. Foods rich in vitamin D include egg yolk and marine fish. There are four points that young and middle-aged white-collar workers who need to work overtime frequently should pay special attention to:. 1. If you feel dizzy and unable to concentrate at night, you can drink a cup of hot coffee or tea in moderation. But it should be noted that some people are very sensitive to caffeine in coffee and tea. This kind of person is not suitable for drinking tea and coffee within 3 hours before going to bed, otherwise it will affect sleep. Some people eat and drink after work and then fall asleep. Sleeping immediately after a meal affects digestion. It is best for people to go to bed after a light activity of more than 20 minutes. Please remember: don't overeat when you add meals at night. 3. Some people temporarily find a bed to rest at work after work, and it may be difficult to fall asleep because of changing the environment. You can get up and have a glass of milk to help you fall asleep. Try not to affect the normal brunch and dinner the next day because of working overtime and staying up late. Even if you work overtime in the early morning, you can't ignore breakfast because you are eager to rest or have a poor appetite. Breakfast is especially inappropriate if you want to continue to work the day shift. .. Now many young and middle-aged white-collar workers work very hard and often neglect their health. It is necessary for the author to emphasize that office workers should take the initiative to learn some nutrition knowledge. The sooner you pay attention, the sooner you learn, and the sooner you master it, the better the effect will be! Reasonable arrangement of overtime diet is an important part of diet health care for young and middle-aged people. ....................................................................................................................................................... ..........................., who was sent to Japan to study in 1980s, was an early expert in modern nutritional toxicology research in China. He won two provincial and municipal scientific research achievement awards, published eight monographs, including Animal Toxicology, Nutrition Guide for Primary and Secondary School Students, Family Dieters, and How to Diet for the Elderly, published more than 0/000 popular science articles, and held hundreds of health talks in TV, enterprises and institutions, schools, nursing homes and communities. Disclaimer: The above content comes from the Internet, and the copyright belongs to the original author. If there is any infringement of your original copyright, please let us know and we will delete the relevant content as soon as possible.