Eating late at night has gradually become a habit of people. However, staying up late is not about eating and eating, nor is it about what you want to eat. So, how do you stay up late to eat better?
1, the choice of food day and night should be easy to digest, light
The food selected for supper is easy to digest. General food selection should be light bogey greasy, semi-liquid-based, such as soup, soup, noodles, dumplings, milk, cakes and so on. Or, you can also eat porridge in moderation, which is easy to digest without adding too much fat and fat. You can add longan, lotus seeds, lilies, jujube and other soothing foods to the porridge, which is helpful for the night's sleep.
2, stay up late, food stress
Frequent night shift staff disturbs the human body clock due to the time difference. This can cause the body's normal rhythm to be disordered, affecting sight, stomach and sleeping, and easily causing fatigue and inattention. Adjusting the diet can, to a certain extent, compensate for the effects of the disturbance of the biological clock on the human body. In general, as long as 4 to 5 hours after dinner, you should continue to work and you should eat once before you go to bed, that is, 11 to 12 o'clock in the evening, mainly to ensure that the night shift work.
At that time, most of the night owls will find things to eat all over the world, otherwise they will be hungry and play well at night and sleep well at night. Biscuits, dim sum, bread, loaves, and instant noodles have become satiety products. Satisfying the stomach is satisfying, but it is not very good for the body.
After 10 o'clock in the evening, the body began to gradually enter the rest period, and all organs began to repair themselves. At this time, our gastrointestinal function was weakening and the metabolic rate was reduced. If we often eat high-calorie, non-digestible foods, it will cause fatty liver, Gastrointestinal diseases will greatly reduce your physical fitness and speed your aging.
3, do not eat too much meat late at night
The supper eats better. Although it is rich in nutrients, it also exposes another problem: how to consume nutrients. According to scientific research reports, eating large amounts of meat, eggs, milk and other high-protein foods during the supper time will increase the amount of calcium in the urine. On the one hand, it reduces calcium stores in the body, induces children's rickets, young people's myopia and middle-aged people. Osteoporosis, on the other hand, has a high concentration of calcium in the urine, which greatly increases the likelihood of suffering from urinary tract calculus. Moreover, excessive intake of protein, the body can not absorb it will stay in the intestine, will degenerate, produce ammonia, sputum, hydrogen sulfide and other toxins, stimulate the intestinal wall, induce cancer. Coupled with alcohol, it is more likely to become associated with "alcoholic fatty liver."
4, stay up late to add Vitamins
In addition, vitamins must also pay special attention to supplements. Vitamin A regulates the synthesis of the retinal photoreceptor substance, rhodopsin, to improve night-time worker's adaptability to dim light, prevent visual fatigue, and increase working ability. Vitamin A is found in animal livers, milk, eggs, and colored vegetables, so eat lean meat, fish, liver, carrots, bell peppers, mangoes, pineapple, and other foods rich in vitamin A. Vitamin C can ease the physical fatigue of night shifters and enhance the body's resistance, so eat more fresh fruits and vegetables. Night shift workers are prone to lack of sunshine and should also be supplemented with vitamin D. Foods rich in vitamin D are eggs, fish and milk.
5, do not drink tea after breakfast
After finishing the day and night, licking mouth and moistening the mouth, people are accustomed to pick up the strong tea at the table and they can also refresh themselves. But in fact, the tannic acid in tea will form difficult-to-absorb compounds with iron ions and cause symptoms of anemia. Therefore, it is better for the daytime people to drink less strong tea.
6, stay up late and sleep for a period of time
The last thing to be reminded is that supper should be separated from sleep for a while. Some people eat and drink after work, then slumbering is not healthy, it will affect the digestion, it is best to take a short break after dinner to go to bed. How to quit the habit of eating late at night?
1, three meals a balanced diet: eat three meals to satisfy your appetite. A study conducted at Yale University in the United States found that persons with binge eating disorder often do not eat properly during the three meals and are unable to meet the nutritional needs of the body and are prone to engulfing when they are hungry.
2. Get rid of the habit of watching TV while staying up late: Watching TV should try to get your hands to do something. If you do sports while watching TV, you can naturally reduce the habit of eating snacks and staying up late.
3, if you have to eat late night, try to choose high quality day and night, such as low-fat yogurt, yogurt, soy milk, oatmeal, fruit, vegetables, etc., but as far as seven points full enough.
Therefore, the best way to have health is not to eat supper or supper. If you really need nutritional supplements at night, the best choices are carbohydrates, starch and sugar. Because these foods will indirectly improve the brain's chemical reactions, so that the body secrete insulin, so as to play a sedative effect, especially useful for insomniacs.
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