The night is fraught with many dangers in the form of high-calorie, quick-to-prepare, or even completely cold snacks. Due to the change in the usual daily routine, the human hormonal system, digestion and metabolism are greatly affected – such a stress at the physical level.
The nervous system is also not lagging behind – anxiety, depression, fatigue are just a small fraction of psychological problems. Therefore, it is especially important during night shifts to eat properly, taking into account the “sleeping” mode of the liver, pancreas, gallbladder.
If you work all night, then the food should be close to the normal daily diet. Be sure to have a full-fledged hot “lunch” at midnight, light low-fat snacks before starting a shift and closer to morning.
This will support your sleepy body, accelerate your blood, revitalize your muscles, normalize your blood sugar, help you concentrate and increase your efficiency.
Regardless of the time of day, it is generally preferable to steam or cook food, use a minimum of fat and preferably vegetable. Use seasonal vegetables and fruits, your body is determined to get the most out of them.
Low-fat meats or fish are a source of protein, an essential ingredient in the diet. Protein can be taken from an omelet or soft-boiled eggs – it is convenient to take with you to the night shift or to the cosmuter, it is tasty and cold.
Light carbohydrates in the form of vegetables – stewed stew, boiled side dish, low-fat sauté. A good option is a fresh salad: it will not have time to wither before a meal for several hours, the main thing is to keep it in the refrigerator. Dressed with vegetable oil and lemon juice, it is healthy and will add a touch of freshness to your snack.
Make pasta or porridge – not instant oatmeal or steamed vermicelli. Give preference to durum wheat pasta or porridge cooked in water – brown rice, buckwheat.
For snacks, “starve the worm” are suitable yoghurts, kefir, curds with dried fruits or berries. You can cut cucumbers, carrots, cabbage, tomatoes into strips and crunch as desired.
Do not get carried away by stimulants – strong coffee drinks or chocolate, carbonated caffeine cocktails. They stimulate for a short time, but give a tangible load on the heart, overexcite the nervous system.
Change black tea to green. Although it contains no less caffeine, it is much better perceived by a tired brain. Stimulate the body towards the end of the working night, otherwise you risk driving the body ahead of time.
Drink water, it will balance the body and help reduce the stress of changing the body’s biological work schedule. Water reduces hunger and helps you avoid weight gain.
In the morning, after work, a short walk and a light breakfast before bed is advisable. Let it be cottage cheese or milk porridge and herbal tea.