{"id":28923,"date":"2026-04-14T09:11:56","date_gmt":"2026-04-14T01:11:56","guid":{"rendered":"https:\/\/nutrigo.hk\/night-worker-diet-guide-hk\/"},"modified":"2026-04-14T09:11:56","modified_gmt":"2026-04-14T01:11:56","slug":"night-worker-diet-guide-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/night-worker-diet-guide-hk\/","title":{"rendered":"\u6df1\u591c\u5de5\u4f5c\u8005\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u591c\u73ed\u65cf\u9ede\u6a23\u98df\u5148\u4fdd\u6301\u7cbe\u529b\u3001\u63a7\u5236\u9ad4\u91cd\u540c\u7dad\u8b77\u5065\u5eb7\uff1f"},"content":{"rendered":"<p>\u9999\u6e2f\u662f\u5168\u7403\u5de5\u6642\u6700\u9577\u7684\u57ce\u5e02\u4e4b\u4e00\uff0c\u7121\u6578\u6253\u5de5\u4ed4\u8981\u8f2a\u73ed\u3001\u901a\u5bb5\u6216\u6371\u591c\u5de5\u4f5c\u3002\u5c0d\u65bc\u6df1\u591c\u5de5\u4f5c\u8005\u4f86\u8aaa\uff0c\u98f2\u98df\u6642\u9593\u8207\u6b63\u5e38\u4eba\u5b8c\u5168\u76f8\u53cd\uff0c\u65b0\u9673\u4ee3\u8b1d\u7bc0\u594f\u88ab\u6253\u4e82\uff0c\u9ad4\u91cd\u7ba1\u7406\u3001\u7cbe\u529b\u7dad\u6301\u90fd\u9762\u81e8\u91cd\u5927\u6311\u6230\u3002\u672c\u6307\u5357\u5c08\u70ba\u9999\u6e2f\u591c\u73ed\u65cf\u8a2d\u8a08\uff0c\u5e6b\u4f60\u79d1\u5b78\u5730\u5b89\u6392\u98f2\u98df\uff0c\u5728\u7279\u6b8a\u5de5\u4f5c\u6642\u9593\u4e0b\u4f9d\u7136\u4fdd\u6301\u5065\u5eb7\u9ad4\u614b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u6df1\u591c\u5de5\u4f5c\u5c0d\u8eab\u9ad4\u7684\u5f71\u97ff<\/h2>\n\n\n\n<p>\u9577\u671f\u591c\u73ed\u5de5\u4f5c\u6703\u64fe\u4e82\u8eab\u9ad4\u7684\u751f\u7406\u6642\u9418\uff08Circadian Rhythm\uff09\uff0c\u5e36\u4f86\u4ee5\u4e0b\u554f\u984c\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u65b0\u9673\u4ee3\u8b1d\u6e1b\u6162<\/strong>\uff1a\u591c\u9593\u8eab\u9ad4\u672c\u61c9\u4f11\u606f\uff0c\u5f37\u8feb\u5de5\u4f5c\u4ee4\u4ee3\u8b1d\u6548\u7387\u4e0b\u964d15-20%<\/li>\n<li><strong>\u80f0\u5cf6\u7d20\u6297\u6027\u589e\u52a0<\/strong>\uff1a\u591c\u73ed\u5de5\u4f5c\u8005\u60a3\u4e8c\u578b\u7cd6\u5c3f\u75c5\u98a8\u96aa\u6bd4\u65e5\u73ed\u9ad8\u51fa40%<\/li>\n<li><strong>\u7626\u7d20\u6c34\u5e73\u4e0b\u964d<\/strong>\uff1a\u63a7\u5236\u98fd\u8179\u611f\u7684\u6fc0\u7d20\u5206\u6ccc\u6e1b\u5c11\uff0c\u5bb9\u6613\u66b4\u98f2\u66b4\u98df<\/li>\n<li><strong>\u76ae\u8cea\u9187\u5931\u8abf<\/strong>\uff1a\u58d3\u529b\u8377\u723e\u8499\u9577\u671f\u504f\u9ad8\uff0c\u52a0\u901f\u8179\u90e8\u8102\u80aa\u5806\u7a4d<\/li>\n<li><strong>\u6d88\u5316\u529f\u80fd\u6e1b\u5f31<\/strong>\uff1a\u591c\u9593\u8178\u80c3\u8815\u52d5\u901f\u5ea6\u50c5\u70ba\u767d\u5929\u768460%<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u6df1\u591c\u5de5\u4f5c\u8005\u7684\u9ec3\u91d1\u98f2\u98df\u539f\u5247<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u539f\u5247\u4e00\uff1a\u5efa\u7acb\u300c\u500b\u4eba\u6642\u9418\u300d\u800c\u975e\u8ddf\u96a8\u793e\u6703\u6642\u9418<\/h3>\n\n\n\n<p>\u591c\u73ed\u65cf\u6700\u5927\u932f\u8aa4\u662f\u4ecd\u7136\u6309\u7167\u65e9\u5348\u665a\u300c\u793e\u6703\u6642\u9593\u300d\u9032\u98df\uff0c\u4f46\u8eab\u9ad4\u9700\u8981\u6839\u64da\u81ea\u5df1\u7684\u9192\u7761\u5468\u671f\u4f86\u8abf\u7bc0\u3002\u4f60\u7684\u300c\u65e9\u9910\u300d\u61c9\u8a72\u5728\u4f60\u9192\u4f86\u5f8c1\u5c0f\u6642\u5167\u9032\u98df\uff0c\u4e0d\u8ad6\u90a3\u662f\u4e0b\u5348\u4e09\u9ede\u9084\u662f\u665a\u4e0a\u516b\u9ede\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u539f\u5247\u4e8c\uff1a\u4e0a\u73ed\u524d\u5403\u6700\u5927\u4e00\u9910<\/h3>\n\n\n\n<p>\u7814\u7a76\u986f\u793a\uff0c\u5728\u5de5\u4f5c\u958b\u59cb\u524d2\u5c0f\u6642\u9032\u98df\u6700\u5927\u4e00\u9910\uff0c\u6709\u52a9\u65bc\u7dad\u6301\u6574\u500b\u591c\u73ed\u7684\u7cbe\u529b\u6c34\u5e73\u3002\u9019\u9813\u98ef\u61c9\u5305\u542b\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u512a\u8cea\u86cb\u767d\u8cea\uff08\u96de\u80f8\u3001\u9b5a\u3001\u8c46\u8150\uff09\uff1a\u4f54\u71b1\u91cf35-40%<\/li>\n<li>\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\uff08\u7cd9\u7c73\u3001\u756a\u85af\u3001\u71d5\u9ea5\uff09\uff1a\u4f54\u71b1\u91cf35-40%<\/li>\n<li>\u5065\u5eb7\u8102\u80aa\uff08\u725b\u6cb9\u679c\u3001\u5805\u679c\uff09\uff1a\u4f54\u71b1\u91cf20-25%<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u539f\u5247\u4e09\uff1a\u591c\u73ed\u671f\u9593\u8f15\u98df\u70ba\u4e3b<\/h3>\n\n\n\n<p>\u591c\u73ed\u9032\u884c\u4e2d\u61c9\u907f\u514d\u5927\u91cf\u9032\u98df\uff0c\u6d88\u5316\u5927\u9910\u6703\u4ee4\u8840\u6db2\u96c6\u4e2d\u65bc\u8178\u80c3\uff0c\u5927\u8166\u4f9b\u8840\u6e1b\u5c11\uff0c\u5de5\u4f5c\u6548\u7387\u548c\u8b66\u89ba\u6027\u4e0b\u964d\u3002\u5efa\u8b70\u6bcf2-3\u5c0f\u6642\u9032\u98df\u4e00\u6b21\u5c0f\u4efd\u98df\u7269\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u5e0c\u81d8\u4e73\u916a + \u5c11\u91cf\u5805\u679c<\/li>\n<li>\u6c34\u716e\u86cb + \u5168\u9ea5\u9905\u4e7e<\/li>\n<li>\u86cb\u767d\u68d2\uff08\u9078\u64c7\u4f4e\u7cd6\u6b3e\u5f0f\uff09<\/li>\n<li>\u5c0f\u4efd\u7121\u8abf\u5473\u6bdb\u8c46<\/li>\n<li>\u539f\u5473\u71d5\u9ea5\u7247 + \u5c11\u91cf\u5947\u4e9e\u7c7d<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u539f\u5247\u56db\uff1a\u7761\u524d\u9910\u8981\u8b39\u614e<\/h3>\n\n\n\n<p>\u4e0b\u73ed\u5f8c\u6e96\u5099\u7761\u89ba\u524d\uff0c\u61c9\u9032\u98df\u300c\u7761\u524d\u9910\u300d\u4f46\u4efd\u91cf\u8981\u5c11\u3002\u9019\u9813\u98ef\u7684\u76ee\u6a19\u662f\uff1a\u9632\u6b62\u7761\u7720\u671f\u9593\u4f4e\u8840\u7cd6\u3001\u4fc3\u9032\u808c\u8089\u4fee\u5fa9\u3001\u5e6b\u52a9\u653e\u9b06\u5165\u7761\u3002\u63a8\u85a6\u9078\u64c7\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u916a\u86cb\u767d\uff08\u6162\u6d88\u5316\u86cb\u767d\uff09\uff1a\u4f4e\u8102\u829d\u58eb\u3001\u8305\u5c4b\u829d\u58eb<\/li>\n<li>\u8272\u6c28\u9178\u98df\u7269\uff08\u4fc3\u9032\u892a\u9ed1\u7d20\uff09\uff1a\u725b\u5976\u3001\u9999\u8549\u3001\u96de\u86cb<\/li>\n<li>\u907f\u514d\u9ad8\u7cd6\u3001\u9ad8\u8102\u3001\u8f9b\u8fa3\u98df\u7269<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u6df1\u591c\u5de5\u4f5c\u8005\u7684\u98f2\u98df\u6642\u9593\u8868\u7bc4\u4f8b<\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u70ba\u665a\u4e0a10\u9ede\u4e0a\u73ed\u3001\u65e9\u4e0a7\u9ede\u4e0b\u73ed\u7684\u591c\u73ed\u65cf\u98f2\u98df\u5b89\u6392\uff1a<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u6642\u9593<\/th><th>\u9910\u6b21<\/th><th>\u5efa\u8b70\u98df\u7269<\/th><\/tr><\/thead><tbody><tr><td>\u4e0b\u53483:00\uff08\u8d77\u5e8a\u5f8c1\u5c0f\u6642\uff09<\/td><td>\u300c\u65e9\u9910\u300d<\/td><td>\u71d5\u9ea5\u7ca5 + \u96de\u86cb + \u6c34\u679c<\/td><\/tr><tr><td>\u4e0b\u53485:30-6:00<\/td><td>\u300c\u5348\u9910\u300d\uff08\u4e0a\u73ed\u524d\u5927\u9910\uff09<\/td><td>\u7cd9\u7c73\u98ef + \u96de\u80f8\u8089 + \u852c\u83dc<\/td><\/tr><tr><td>\u665a\u4e0a12:00\uff08\u591c\u73ed\u4e2d\u6bb5\uff09<\/td><td>\u8f15\u98df\u88dc\u5145<\/td><td>\u5e0c\u81d8\u4e73\u916a + \u5805\u679c<\/td><\/tr><tr><td>\u51cc\u66683:00-4:00\uff08\u591c\u73ed\u5f8c\u6bb5\uff09<\/td><td>\u5c0f\u98df<\/td><td>\u6c34\u716e\u86cb + \u5c11\u91cf\u5168\u9ea5\u9905\u4e7e<\/td><\/tr><tr><td>\u65e9\u4e0a8:00-9:00\uff08\u4e0b\u73ed\u5f8c\uff09<\/td><td>\u7761\u524d\u9910<\/td><td>\u4f4e\u8102\u725b\u5976 + \u5c0f\u4efd\u71d5\u9ea5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u6df1\u591c\u5de5\u4f5c\u8005\u5fc5\u9808\u907f\u514d\u7684\u98f2\u98df\u9677\u9631<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u9677\u9631\u4e00\uff1a\u9760\u5496\u5561\u56e0\u6490\u904e\u6574\u500b\u591c\u73ed<\/h3>\n\n\n\n<p>\u5496\u5561\u548c\u80fd\u91cf\u98f2\u6599\u662f\u591c\u73ed\u65cf\u7684\u300c\u6a19\u6e96\u914d\u5099\u300d\uff0c\u4f46\u904e\u91cf\u651d\u5165\u5496\u5561\u56e0\u6703\u52a0\u91cd\u814e\u4e0a\u817a\u8ca0\u64d4\uff0c\u9577\u671f\u5f71\u97ff\u7761\u7720\u8cea\u91cf\u3002\u5efa\u8b70\u4e0a\u73ed\u5f8c4\u5c0f\u6642\u5167\u505c\u6b62\u651d\u5165\u5496\u5561\u56e0\uff08\u5373\u51cc\u66682\u9ede\u5f8c\u505c\u6b62\uff09\uff0c\u8b93\u8eab\u9ad4\u6709\u8db3\u5920\u6642\u9593\u4ee3\u8b1d\u3002\u6bcf\u65e5\u5496\u5561\u56e0\u651d\u5165\u61c9\u63a7\u5236\u5728400mg\u4ee5\u4e0b\uff08\u7d043-4\u676f\u5496\u5561\uff09\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u9677\u9631\u4e8c\uff1a\u591c\u73ed\u96f6\u98df\u9078\u64c7\u4e0d\u7576<\/h3>\n\n\n\n<p>\u4fbf\u5229\u5e97\u85af\u7247\u3001\u5373\u98df\u9eb5\u3001\u751c\u54c1\u662f\u591c\u73ed\u65cf\u6700\u5e38\u898b\u7684\u300c\u5730\u96f7\u300d\u96f6\u98df\u3002\u9ad8\u7cd6\u98df\u7269\u5728\u591c\u9593\u8840\u7cd6\u6ce2\u52d5\u66f4\u5287\u70c8\uff0c\u5bb9\u6613\u5728\u80f0\u5cf6\u7d20\u98c6\u5347\u5f8c\u51fa\u73fe\u5f37\u70c8\u75b2\u618a\u611f\uff0c\u53cd\u800c\u66f4\u96e3\u6490\u904e\u591c\u73ed\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u9677\u9631\u4e09\uff1a\u4e0b\u73ed\u5f8c\u5927\u5403\u4e00\u9813<\/h3>\n\n\n\n<p>\u5f88\u591a\u591c\u73ed\u65cf\u4e0b\u73ed\u5f8c\u56e0\u70ba\u58d3\u529b\u91cb\u653e\u548c\u9913\u610f\u7a4d\u7d2f\uff0c\u7fd2\u6163\u5927\u91cf\u9032\u98df\u5f8c\u624d\u7761\u89ba\u3002\u7136\u800c\u591c\u9593\uff08\u5373\u4f7f\u662f\u767d\u5929\u5de5\u4f5c\u8005\u7684\u4e0b\u73ed\u6642\u9593\uff09\u9032\u98df\u5927\u91cf\u98df\u7269\uff0c\u8102\u80aa\u5132\u5b58\u6548\u7387\u6bd4\u767d\u5929\u9ad8\u51fa30-40%\uff0c\u9577\u671f\u4e0b\u4f86\u9ad4\u91cd\u5fc5\u7136\u4e0a\u5347\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u88dc\u5145\u5291\u63a8\u85a6<\/h2>\n\n\n\n<p>\u6df1\u591c\u5de5\u4f5c\u8005\u56e0\u751f\u6d3b\u898f\u5f8b\u7279\u6b8a\uff0c\u90e8\u5206\u71df\u990a\u7d20\u7279\u5225\u5bb9\u6613\u7f3a\u4e4f\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u7dad\u751f\u7d20D<\/strong>\uff1a\u591c\u73ed\u65cf\u63a5\u89f8\u967d\u5149\u6a5f\u6703\u5c11\uff0c\u4e5d\u6210\u4eba\u6709\u7f3a\u4e4f\u98a8\u96aa\uff0c\u5efa\u8b70\u6bcf\u65e5\u88dc\u51451000-2000IU<\/li>\n<li><strong>\u9382\uff08Magnesium\uff09<\/strong>\uff1a\u5e6b\u52a9\u653e\u9b06\u795e\u7d93\u3001\u6539\u5584\u7761\u7720\u8cea\u91cf\uff0c\u6bcf\u65e5300-400mg<\/li>\n<li><strong>Omega-3\u8102\u80aa\u9178<\/strong>\uff1a\u6297\u708e\u3001\u8b77\u8166\u3001\u6539\u5584\u60c5\u7dd2\uff0c\u6bcf\u65e51-2g EPA+DHA<\/li>\n<li><strong>B\u65cf\u7dad\u751f\u7d20<\/strong>\uff1a\u652f\u6301\u80fd\u91cf\u4ee3\u8b1d\uff0c\u7de9\u89e3\u75b2\u52de<\/li>\n<li><strong>\u892a\u9ed1\u7d20\uff08Melatonin\uff09<\/strong>\uff1a\u6539\u5584\u65e5\u9593\u7761\u7720\u8cea\u91cf\uff0c\u7761\u524d30\u5206\u9418\u670d\u75280.5-1mg\uff08\u4f4e\u5291\u91cf\u66f4\u6709\u6548\uff09<\/li>\n<\/ul>\n\n\n\n<h2 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