What's good for breakfast after night shift

After working the night shift, it is recommended to choose easily digestible, high protein, and vitamin rich foods as breakfast, which can help restore physical strength and maintain blood sugar stability. Suitable food mainly includes oatmeal Congee, eggs, milk, bananas, and whole wheat bread.

1. Oat Congee

Oat Congee contains rich dietary fiber and carbohydrates, which can slowly release energy and avoid rapid fluctuations in blood sugar. β - glucan in oats helps to lower cholesterol and improve gastrointestinal function. When cooking oats, a small amount of nuts or fruits can be added to enhance the taste and nutrition.

2. Eggs

Eggs are an important source of high-quality protein, containing all essential amino acids that help repair muscle tissue consumed during night shifts. The lecithin and choline in egg yolks have a protective effect on brain function. It is recommended to use boiled or steamed eggs to avoid excessive oil intake caused by deep frying.

3. Milk

Milk is rich in calcium and tryptophan, which can help relax the nerves and improve sleep quality. The protein and vitamin B family in dairy products contribute to energy metabolism. Lactose intolerant individuals can choose low lactose milk or yogurt as a substitute.

4. Bananas

Bananas are rich in potassium and natural sugars, which can quickly replenish electrolytes and energy. The magnesium element in it helps alleviate muscle fatigue and tension. Bananas also contain a small amount of tryptophan, which may be helpful in improving sleep.

5. Whole wheat bread

Whole wheat bread contains more dietary fiber and B vitamins than refined flour bread, which can provide sustained energy. Eating low-fat cheese or avocado in combination can increase protein and healthy fat intake. The complex carbohydrates in whole grains help stabilize blood sugar levels.

Breakfast after night shift should avoid high sugar, high-fat, and stimulating foods such as fried foods, desserts, and caffeinated drinks. These foods may cause blood sugar fluctuations and digestive burden. It is recommended to take a break after breakfast and replenish enough water. Long term night shift workers should pay attention to a balanced diet, ensure the intake of various nutrients, and supplement with vitamin D and complex vitamin B under the guidance of a doctor if necessary. Maintaining regular meal times and moderate exercise can also help regulate the biological clock.