First, diet:
1, "night shift" should add some nutritious and delicious meals to the meal arrangement, and eat more foods rich in animal protein and plant protein, such as lean meat, fish and shrimp, eggs, bean products and vegetables.
2, night shift work is easy to cause visual fatigue, therefore, night shift staff should pay attention to supplement foods containing more vitamin A, such as animal liver, egg yolk, roe and so on. Vegetables, soybeans, tomatoes, carrots and red peppers contain more carotene, which can also be converted into vitamin A in the body. You can eat more appropriately.
B, rest:
1, create a good rest environment, keep the room quiet and cool, and pull down the curtains to reduce the light transmittance.
2. Generally sleep well between 6- 12 in the morning. It is best to take a bath before going to bed, or wash your feet with warm water, and don't drink strong tea, coffee and other beverages that stimulate the cerebral cortex.
Don't rotate too frequently between day shift and night shift. After the day shift is changed to night shift, the change of biological clock needs an adaptation process. If it is changed too frequently, the newly established time conditioned reflex will be destroyed, which is not conducive to rest and health.
4. "Night shift" has many activities at night, and the temperature difference between day and night in autumn and winter is large. Pay attention to cold and warmth, especially after work in the morning, when the temperature difference between indoor and outdoor is large, add clothes in time to prevent colds from causing other diseases.
More and more people are used to staying up late. Even for some people, staying up late has become a part of their lifestyle. But from a health point of view, staying up late is still harmful.
Staying up late can cause many kinds of harm to the body: frequent fatigue and decreased immunity. If people often stay up late, the most serious sequelae are fatigue and listlessness; The body's immunity will also decline.
Naturally, cold, gastrointestinal infection, allergens and other symptoms of autonomic nervous disorder will come to you.
The time from 1 1 to 3 am is beauty time, that is, the time when the human body's meridians run to the gallbladder and liver meridians. If these two organs don't get enough rest, they will appear on the skin, which is prone to rough, yellow, black spots, acne and other problems. For those who are not used to going to bed early, they should sleep at 1 am at the latest.
And to make matters worse, staying up late for a long time will gradually lead to insomnia, forgetfulness, irritability, anxiety and other neurological and mental symptoms.
When you have to stay up late, it is very necessary to prepare and protect before and after, at least to minimize the harm to your body caused by staying up late.
For example, although you go to bed late, you should eat on time, and you should ensure that the dinner is nutritious. Fish and bean products have the function of nourishing the brain and should also be included in the dinner menu. Pay attention to hydrating in the process of staying up late, and you can drink medlar jujube tea or chrysanthemum tea, which not only supplements but also has the effect of removing fire. In addition, taking some nourishing drugs, such as Liuwei Dihuang Pill, has a good effect of recuperation. It is found that Liuwei Dihuang Pill can improve the activity of IL-Ⅱ in spleen and has certain anticancer effect. At the same time, it has obvious two-way regulation effect on the immune function of polymorphonuclear leukocytes, which can effectively prevent and regulate sub-health state.
After staying up late, the best protection measure is naturally to "make up for lost sleep." If not, taking a nap at noon 10 minutes is also very useful. In addition, playing badminton more and going outdoors more will help you to be healthy and happy, and it is also a good way to get rid of listlessness after staying up late.
Staying up late principle
1, eat hot things (such as hot instant noodles) when staying up late.
2. Don't eat too much for dinner.
Keep warm, don't freeze your stomach.
4. Be sure to have enough boiled water.
5. You can't sleep if you are tired after staying up late.
6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, always take a deep breath.
8. Be sure to bite the bullet and study hard.
9, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
10, be sure to have a full breakfast and don't eat cold food.
1 1, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.
What to eat after staying up late?
For white-collar workers living in modern cities, staying up late is a very common thing. Those who stay up late, the first thing that comes to mind is drinking coffee or tea. Indeed, the caffeine contained in these two drinks will make people feel refreshed. However, the experiment of Sleep Medicine Research Center found that refreshing food may not be beneficial to health. Caffeine is not necessarily effective in improving work efficiency, and even if it is useful, it can only last for a short time.
Eat more vitamin B.
Caffeine is refreshing, but it consumes B vitamins related to nerve and muscle coordination in the body. Therefore, when you have to stay up late, you should take more B vitamins. Eat more foods rich in vitamin B at dinner, including folic acid, nicotinic acid, vitamin B6, vitamin B 12, etc. They not only participate in metabolism, provide energy and protect nerve tissue cells, but also help to calm nerves and relieve anxiety.
Eat less sweets.
When staying up late, some people think that eating sweets can supplement calories. In fact, sweets are a big no-no for staying up late. Don't eat too many sweets after dinner or staying up late. Although high sugar is high in calories, it will make people excited at first, but it will consume vitamin B group, which will lead to counterproductive and obesity problems. Generally speaking, the prevention and health care of staying up late still depends on daily diet, and six kinds of food must be taken in a balanced way. Dark green leafy vegetables and beans are rich in folic acid, which is helpful to cell repair and prevent infection and anemia; Vitamin B6 or nicotinic acid exists in liver, fish, cereals, legumes, fruits and vegetables, which can maintain skin health and slow down aging; As for vitamin B 12 related to memory and attention, it can be eaten in red meat, milk and cheese. People who stay up late are prone to symptoms of yin deficiency and internal heat. Pay attention to diet after dinner, as follows:
Herbal diet conditioning for those who stay up late.
Pork loin/Eucommia ulmoides Oliv. : Eucommia ulmoides Oliv. 25g. , 1 pig kidney (fascia removed), and appropriate amount of water. Waterproof/1 hour. Take/kloc-0 every day or every other day, which has the effects of nourishing liver and kidney, strengthening tendons and bones. Suitable for people with backache and weakness after staying up late.
Stewed lean meat with lotus seeds and lilies: 20g of lotus seeds, 20g of lily, and lean pork 100g. Add some water to the same pot, and season the meat with salt after it is cooked and rotten. Every day 1 time, it has the effects of clearing away heart fire, moistening lung, benefiting qi and calming the nerves. Suitable for people with dry cough, insomnia, upset and palpitation after staying up late.
Rehmannia glutinosa/duck eggs: 20g of Rehmannia glutinosa, 1-2 duck eggs, isolated with appropriate amount of water. After the eggs are cooked, shell them and put them back in the original juice for 20 minutes. Add rock sugar to taste, eat eggs and drink juice. 65438+ 0 times a day or 2-3 times a week has the effects of nourishing yin and clearing away heat, promoting fluid production and quenching thirst. Suitable for people with dry mouth and throat, swollen gums and fever after staying up late.
Pueraria lobata raw fish soup: 250g of Pueraria lobata, washed and diced, raw fish (mullet) 1 strip, and boiled with appropriate amount of water. When the fish is cooked, add shredded ginger, oil and salt to taste, eat fish and drink soup. 1 once a day or once every other day, it has the effects of relaxing muscles and tendons, invigorating qi and blood and relieving myalgia. Suitable for people with muscle soreness and neck swelling pain after staying up late.
Prunella Spica Stewed Lean Meat: Prunella Spica 10g, lean pork 50- 10g, stewed with appropriate amount of water, seasoned with a little salt when the meat is cooked, and eaten with soup. 65438+ 0 times a day, with the effect of clearing liver and reducing fire. Suitable for people with high blood pressure, dizziness, headache and jealousy after staying up late.
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Tips for staying up late
1, eat hot things (such as hot instant noodles) when staying up late.
2. Don't eat too much for dinner.
Keep warm, don't freeze your stomach.
4. Be sure to have enough boiled water.
5. You can't sleep if you are tired after staying up late.
6. When you are tired, you can drink some stimulating drinks such as coffee or tea to refresh yourself, but you should pay attention to drinking it while it is hot, and the concentration should not be too high, so as not to hurt your stomach.
7. When staying up late, always take a deep breath.
8, at least until dawn, that is, around 5 am, constantly imagine the glory and momentum when the sun rises.
9. Be sure to have a full breakfast and don't eat cold food.
10, 7 am and 8 am. If you want to sleep, you must relax. Even if you don't sleep, sit in a chair and relax.
The best diet for staying up late
People who often work at night should not only create good working conditions and ensure adequate sleep, but also scientifically arrange their three meals a day.
In the arrangement of three meals a day, we must first ensure that there is enough calorie intake. For example, in order to stimulate appetite, in the cooking process, we can try to make the kinds of food diversified, delicious and delicious; In order to make the distribution of heat energy in a day reasonable and prevent hunger and satiety, it is necessary to arrange the meal time and the percentage of calories per meal in the total calories of the whole day reasonably.
Dinner is very important for people who stay up late. The calories of dinner can account for 30%-50% of the total calories of a meal. You can eat some high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food can generally account for 20% to 25% of the total calories of a meal, and the meal time can be arranged around 3 pm; Breakfast calories can generally account for 15%-20% of the total dietary calories, and carbohydrates that are easy to digest and absorb should be the main ones. On the basis of ensuring adequate calorie intake, we should also pay attention to ensuring adequate intake of high-quality protein, inorganic salts and vitamins. Therefore, we should eat milk, eggs, fish, lean meat, pork liver, soybeans and their products properly, eat more fruits and vegetables, eat less pure sugar and high-fat foods, and control the intake of salt.
People who often stay up late are prone to symptoms of yin deficiency and internal heat. If you can pay attention to dinner and diet, it will help you stay energetic. Introduction is as follows:
(1) Stewed Eucommia ulmoides with pork loin. Eucommia ulmoides Oliv. 25g. , 1 pig kidney (fascia removed), and appropriate amount of water. Stew in water 1 hour. Take/kloc-0 every day or every other day. Has the effects of nourishing liver and kidney, strengthening tendons and bones. Suitable for people with backache and weakness after staying up late.
(2) Lotus seeds, lilies and lean meat are cooked together. Lotus seed (enucleated) 20g, lily 20g, lean meat 100g. Add some water to the same pot, and season the meat with salt after it is cooked and rotten. Every day 1 time. The product has the effects of clearing away heart fire, moistening lung, benefiting qi and calming nerves. Suitable for people with dry cough, insomnia, upset and palpitation after staying up late.
(3) Stewed duck eggs in raw land. 20g of Radix Rehmanniae, 1 ~ 2 duck eggs, boiled in water. After the eggs are cooked, shell them and stew them in the juice for 20 minutes. Add rock sugar to taste, eat eggs and drink juice. 65438+ 0 times a day or 2 ~ 3 times a week. The product has the effects of nourishing yin, clearing away heat, promoting fluid production and quenching thirst. Suitable for people with dry mouth and throat, swollen gums and fever after staying up late.
(4) Radix Puerariae sashimi soup. 250g of Radix Puerariae (vermicelli made of Radix Puerariae), washed and diced, raw fish (mullet) 1 strip, and boiled with appropriate amount of water. When the fish is cooked, add shredded ginger, oil and salt to taste, eat fish and drink soup. Every day or every other day 1 time. Has the effects of relaxing muscles and tendons, activating collaterals, invigorating qi and blood, and relieving muscle pain. Suitable for people with muscle soreness and neck swelling pain after staying up late.
(5) Prunella vulgaris stewed lean meat. Spica Prunellae 10g, lean pork 50 ~ 10g, proper amount of water, seasoning with a little salt after the meat is cooked, and eating meat and drinking soup. Every day 1 time. Has the effects of clearing away liver heat and lowering blood pressure. Suitable for people with hypertension, dizziness, headache and envy after staying up late.
How to stay up late for a nutritious diet?
Modern people have been upside down day and night because of their work or occupation. The reversal of circadian rhythm will have a certain negative impact on human physiological function and metabolism.
Under normal circumstances, the circadian rhythm of human body during the day and at night is obviously different. During the day, it is mainly the decomposition process of sympathetic nerve activity and substance metabolism, and at night it is mainly the synthesis process of parasympathetic nerve activity and substance metabolism. The results of biochemical observation also prove that the activities of different enzymes and the metabolism of endocrine hormones are also very different between day and night.
Therefore, people who often work at night should not only create good working conditions and ensure adequate sleep, but also scientifically arrange their three meals a day.