How can overtime workers eat healthy without getting fat?

China people say,"Eat well in the morning, eat well in the afternoon, and eat little in the evening." Foreigners say,"Be like an emperor in the morning, be like a minister at noon, and be like a beggar at night." They are all talking about the problem of eating more and eating less. In the evening, not only should you eat less, but you should also eat well, so that you can cooperate with normal work and rest to ensure your health. For overtime workers, work and rest may be disrupted by overtime work, so how to eat at night becomes even more important.

Only work overtime for four hours, protect your stomach lightly and not burden your body

For those who don't have to work all night, it's a situation where they rush to work temporarily after work and place dinner around the company. The diet at this time should be treated as much as possible as for dinner at home. It is better to eat food that is easy to digest, such as appropriate amount of noodles, lean meat, porridge, etc. Remember that "appropriate amount" is important; you can also eat some bread, milk (or soy milk), because milk has a certain protective effect on the gastric mucosa, which is very helpful for possible physical tension caused by overtime.

As for vegetables and fruits, it is recommended to focus on those with high cellulose and low sugar. This can accelerate the peristalsis in the stomach, busy digestion and absorption, and provide more support for your brain and body.

At the same time, although this meal should also pay attention to the combination of meat and vegetables to provide the body with more comprehensive nutrition, it is not advisable to eat greasy, irritating food, fried and grilled food, because a large amount of meat will burden the digestive system and need to be input. A huge amount of blood essence into the stomach will cause hypoxia in the brain and doze off and want to rest. You don't want to delay overtime because of this, do you?

You need to work all night, and you need to have a healthy midnight snack

But there is also a situation where you have a miserable day and need to work all night. In addition to the makeshift dinner, you also need a late night meal to wake up and finish the work without rumpling, and then step on the faint pre-dawn starlight. Go home to sleep.

At this time, if the eating time is more than 4 to 6 hours after dinner, this is basically an empty stomach and requires comprehensive nutrition. However, unlike dinner, it is not recommended to have a large amount of fruits or simply use fruits and vegetables to satisfy hunger, because raw food will make the stomach cool, and the stomach needs warmth most when resting at night. Too cold will only cause dreams and discomfort.

In comprehensive nutrition, staple foods should account for 10-20%, which depends on your eating habits. No matter how much or less staple foods you eat, it will become the most important energy during late nights to provide rest for the brain. Then cooked vegetables and refined meat account for the main proportion, in order to create a feeling of satiety, but not to consume too much starch to prevent accumulation of weight gain.

If the most recommended one is hot porridge, which warms the stomach and makes it full without over-nourishment. This has also been the habit of southerners who like night plums for many years. If it is hot and served with a little exquisite snacks, it will be enough.

Strengthen nutrient intake to make up for body losses

Finally, we must strengthen nutrient intake to make up for the harm of late sleep. In our biological clock, the best time for a person to rest is from eleven o'clock at night to three o'clock in the morning. During this process, various organs in the body begin to repair themselves and breathe in sequence to delay people's aging and maintain metabolic function. normal. But this repair can only be performed during sleep and will not be activated if you are awake. So when you stay up all night long, find a way to make up for this loss. In addition to sleeping, appropriate nutrients help the body maintain balance, metabolize the oxidation reaction accelerated by staying up late, and minimize body losses.