Switching work is often forced to eat at night when the stomach and digestive system are usually relaxing. Variable workers are extremely susceptible to stomach and digestive problems due to irregular eating habits. 30-45% of shift workers indicate chronic digestive problems due to food and food consumed in bed. Consuming high meals, especially greasy, spicy or heavy protein foods can lead to slowness during work.
Good meal if you have a timetable So it can be difficult backwards. It is essential that you adjust your eating habits around the schedule. Here are some important nutrition tips that should be followed:
- Do not miss the foods
- Take a healthy meal to work with you. Machine selection is often high in fat, in sodium and in simple carbohydrates, making it less ideal.
- Avoid eating big meals at the end of the shift. Problems may arise and sleep may be interrupted. When you eat more food when you are the most active and need more calories
- Drink plenty of water during the shift. This will help keep energy levels and help prevent cravings.
- Choose foods with high fiber content and lean protein. These foods are satisfying for a long time. High sugar and simple carbohydrate foods can quickly explode, but they will not be maintained.
Get your meals and activities to match your "day."
Create a normal eating system, regardless of working time. Try eating three times, evenly distributed. Be consistent if you are at any time.
Try to schedule at least one meal daily with your family.
Avoid foods and drinks containing caffeine within four hours of sleep. If your coffee drink is decaffeinated
Eating in the evening and night hours requires special attention. The daily rhythm of our digestive system is not "set" for digestion at night. However, this does not mean that you miss skiing during schedule work. No matter what your schedule is, plan balanced foods for your shift.
Protein – After the first meal, sleep should contain protein. Heavier proteins should be used sparingly and work hours before work or before bedtime. Hard proteins can be digested for a long time and are therefore the best choice for lighter protein sources before and during work. Avoid baking during meals. Here are some examples of different proteins
Difficult proteins – beef, pork, knotty meats, egg yolks, high fat cheeses
Light Proteins – Chicken, 19459004
Breakfast (about 8-10 hours) – Regardless of when you get up, Breakfast is important. Eat quicker meals. This will help metabolism, indicating the beginning of the "day". Suggestions: Protein, whole grain bread or high-fiber cereals, low fat dairy products, fresh fruit
Main courses (about 1-2 hours) – Low protein, some fat (preferably plant-based, 15- 20 grams) Complex carbohydrates such as vegetables, fruits, whole grain pasta or bread, rice, potatoes. Caffeine OK
Work Meal Break (7-8pm) – Choose the easily digestible food. Poultry, fish, vegetables, fruit, whole grain and high grains are a good choice. Reduce the consumption of high-fat foods or spicy foods. This meal is light and small. No caffeine.
Night Work – Follow the same suggestions as the afternoon and evening work, only changing the time of meals. For night work, lighter, easily digestible foods should be consumed. Again, fats and spicy foods must be avoided while working.
Breakfast (about 5-7 hours) – It's time for traditional "dinner" dishes when you design them. If you want to sleep before work, this meal is smaller and easier. Consume protein, fats (preferably plant-based, 15 to 20 grams), complex carbohydrates and low-fat dairy products.
Work Meal Break – Follow the suggestions for afternoon and evening public holidays. There are no caffeine in the second half of the shift
Snack Accessories (before or after work)
Fruit, vegetables low fat dip, high fiber cereals, pretzels, low fat dairy products, low fat popcorn, Seeds, high-fiber biscuits
And light. If you do not sleep later, eating can be bigger, but not harder.
Avoiding Sleep Injury, Disturbing Sleep Cycles
Being a Sleeping Rite. Go to sleep as soon as you can work. Avoid getting jobs or orders. Loss of sleep can lead to food enjoyment.
Exercise increases alertness and improves better daytime sleep. If you have a break with a few minutes of activity, take advantage of it! Avoid exercise before it goes away.
Source by Shana M Hussin