The daily energy requirement is an average, depending on age, 2500-2800 kcal for men, for women - 2

Drivers various modes of transport - land, air, water - one of the most popular professions. Their work, despite dike a number of features due to the specific conditions of work, has common features.
The feature of this group of employees is a big burden on the visual apparatus, drivers (trains, buses, cars) should promptly see the state of the roads, terrain, distinguish between various signals and symbols. Continuous flashing items that arises dike when driving at high speeds, tedious nervous system and vision, there is a significant mental stress that is often associated with low levels of muscle activity. Mode of most drivers unstable, it is typical for early and late shifts end. During work on the body affect drivers continued monotonous constant noise and vibration, causing inhibition of the central nervous system and, consequently, lower efficiency, drowsiness and sleepiness that can lead to accidents.
In order to ensure normal function of diet should contain at least 2-2.5 mg retinol, 2/3 of which can be replaced by b-carotene (given that its vitamin activity lower than retinol 6 times). dike
Since vitamin B2 is involved in color stars, required strict compliance of the nutrients in the diet. As you know, an important source of vitamin B2 - milk. However, if it is applied to the work of the driver may experience unpleasant feeling of pressure on the abdominal wall, which appears when working in a sitting dike position. The reason dike for this - rough casein clots formed in the milk vibration under the influence of hydrochloric acid gastric juice. Such effects do not fine clumps of protein contained in dairy drinks, so it is appropriate dike to take them before work.
If drivers a little physical activity, the diet should avoid excess carbohydrates and enter them mainly consisting of foods that contain starch. Expedient to use the work of carbohydrate sources, but not more than 25 g once. They tone up the central nervous system and quickly absorbed without overloading the digestive tract. You must also avoid excess fats that inhibit the activity of the cerebral cortex. This should eliminate from the diet of fatty pork, lamb, goose, duck fat.
Seated working out and vibration affect the functional status of the gastrointestinal tract, increasing its sensitivity to the larger volume of food and the presence in it of coarse fiber and other dietary fibers that cause discomfort due to pressure on the stomach wall. In addition, carbohydrates are subjected to fermentation in the large intestine, which causes the formation of gas (flatulence), pressure on the abdominal wall which also affects health. In this regard, before distant flights should limit the amount of food.
Sedentary work leads to reduced motor activity of the gastrointestinal tract, the development tendency to constipation, excess body weight, metabolic diseases. So important is the introduction of sources of dietary fiber in food that is used after work and strict adherence to the diet. At long flights to diet to enter fruits, berries, drinks.
In the body of drivers adversely affect changes in temperature inside and outside the cab, humidity, atmospheric pressure, and other meteorological factors. Also have a harmful effect of fuel and lubricants. In this regard, the importance of these professions takes input sources in the diet of protective food components.
The daily energy requirement is an average, depending on age, 2500-2800 kcal for men, for women - 2100-2200 calories, which can be attributed to drivers of public transport to group II labor intensity.
The ratio between the number of proteins, fats and carbohydrates should be 12: 30: 58% of daily energy value of the diet; ascorbic acid, thiamine, riboflavin and niacin - a 33.0: 0.7: 0.83: 8.3 mg / 1000 kcal.
Most drivers are appropriate for the distribution of food on four receptions. You must eat before going to work no matter the time of day. Before the work associated with the most vigorous activity, dike the menu should include foods without significant amounts of fat, rich in protein - meat, fish, cheese. It is also appropriate use of restorative hot drinks, dike not only before work, but when signs of fatigue.
Recommends distribution of daily calories for individual meals: the first (morning) change - an early breakfast dike before work 15-20%, lunch at work 20-25%, dinner after work 30-35%, 20-35% dinner; the second (evening) shift - brunch after sleep 20-25% lunch before work 30-35%, lunch at work 20-25% dinner before going to bed 20-25%. With jerky "discontinuous" schedule breakfast before work should be 20-25% dike of daily calorie lunch - 30-35%, lunch - 15-25%, 20-25% dinner.
Important measures to improve harchuv