Food nutrition that must be consumed by night shift workers

To be able to work and concentrate properly, humans normally move from morning to evening. At night, it is time for the body to rest so that it can get back fit the next day.

However, in some conditions, there are some jobs that require a person to work actively or stay awake at night. Some examples of work shift night among others such as a security guard or call center 24 hours.

Well, at work shift night or morning, generally someone needs healthy food intake. Food for people who move on shift night should not be random or eat carelessly. The body needs special nutritional intake that can keep stamina in shape and not cause various health problems in the future. What foods are good for workers to consume shift night?

Good food and must be eaten for workers shift night

1. Foods with a low glycemic index (GI)

According to an article from the Australian Nursing and Midwifery Journal (ANMJ), during night work you should eat foods that have a low glycemic index.

The reason is, the human pancreas which works to process sugar in the blood does not function properly at night. When you eat foods that contain high GI, this will aggravate the work of the pancreas.

Therefore, people who work shift evening it is advisable to eat foods with a low glycemic index content. For example, those made from nuts, seeds, and yogurt. Foods with a low glycemic index are digested by the body more slowly, so they do not immediately make blood sugar rise.

2. Complex carbohydrates

People who work at shift night generally requires additional energy intake from food to stay awake, aka not sleepy. This energy can be obtained from eating foods that contain complex carbohydrates.

Complex carbohydrates contain serotonin, which can help your body relax. The fiber in complex carbohydrate foods can also make workers work shift night can be fuller until the next meal.

As a result, workers shift night do not have to eat a lot, aka more than once which can cause sleepiness at night. Some foods that contain complex carbohydrates that can be consumed at night are whole wheat pasta, potatoes, and brown rice.

3. Foods that keep your body hydrated

Audra Starkey, a nutritionist as well as a resource person from ANMJ, said that the workers shift at night it is advisable to eat foods that can hydrate the body.

The body's hydration function is to prevent fatigue. The reason is, when the body is forced to stay awake at night, the body will be tired and weak.

A weak and tired body tends to become dehydrated easily. Therefore, you are advised to keep eating foods that contain lots of fluids. For example, chicken soup or low-fat soup cream or other soup.

Apart from that, eating a fruit like melon or watermelon at night also helps you stay adequately hydrated.

4. Healthy fats and protein

In addition, Audra Starkey also advised night workers to bring food supplies containing healthy fats and protein.

Healthy fats and protein will keep you fuller for longer, so you can prevent cravings for unhealthy foods. Generally, people who work nights and eat fatty foods in between activities tend to have cravings for sweet or unhealthy foods in the future.

For that, you can eat avocado, cottage cheese, nuts, eggs, tofu or tempeh which can make your stomach full longer and are also healthy.

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