Ukudla kwe-caloric, okudliwa ngumntu ngosuku, kufuneka kubalwe ngokusekelwe kwindlela yakhe yokuphila. Ngoko, umzekelo, ukuba ugxininisa kumxholo wekhalori, enzelwe indlela ehamba phambili yokuphila, kodwa ngexesha elifanayo uhola umfanekiso ochasene ngokupheleleyo, kunokubakho ingxaki ehambelana nokunciphisa umzimba, kunye nempilo. Kubalulekile ukuba uqaphele ukuba imenyu yokutya yabasebenzi beeofisi kufuneka ihluke kakhulu kwimenyu yabantu abaholele indlela yokuphila yeselula.
Imigaqo yokuNondla kwabasebenzi bee-Ofisi
Ukusebenza eofisi kubonakaliswe, okokuqala, ngendlela yokuhlala, apho imithwalo encinci ifakwe kwiimisipha zomzimba. Ngaloo ndlela, ukujikeleza kwegazi kuphazamisekile, ukugqithiswa kwezinto eziqulethwe emathunjini kwakha, kwaye ngenxa yoko, kunokuba sisiseko sokubonakala kokubanjwa.
Ngokuqhelekileyo, emva komhla wokusebenza, abantu baya ekhaya, kwaye kungekhona kwindawo yokuzivocavoca. Ngokuqhelekileyo basebenzisa izithuthi, kodwa ahambe ngeenyawo. Kwaye ngenxa yoko, le ndlela yokuphila ibangela ukuvela kwe-cellulite, ubunzima obukhulu okanye ukukhuluphala, kwaye kukho iingxaki ezahlukahlukeneyo ezinxulumene nempilo.
Abaqeshwa abanomsebenzi okhokelwa ngumsebenzi wezengqondo, umsebenzi wokwenza umsebenzi wenziwa kuphela ngokusebenza kwikhompyutha, ngoncedo lwezandla. Kwaye kulo msebenzi, into ephambili ekusebenzeni ingqondo, imiphunga kunye nentliziyo. Kwaye nakwezinye izitho, zona, njengezihlunu, azixhasi.
Kubantu ababandakanyeka emsebenzini wengqondo, ekufuneka kubekho umlinganiselo ophezulu we-carbohydrate, kwaye inani elincinci lamafutha liya kusebenza kuphela kumzimba ngokwawo.
Kufuneka kuqatshelwe ukuba i-carbohydrates kufuneka ingene ingqondo ingekho ngendlela engalindelekanga, kodwa ngokufanelekileyo. Kwimeko apho uya kuthwala iindidi ze-carbohydrates ukukhanya, ezibandakanya zonke iindidi zeesekese, i-glucose jumps ezibukhali ziya kunikwa igazi. Kwaye, eqinisweni, kwisixa sonke seengqondo ukuqhutyelwa kwe-eene kunakho, oku kulandela ukuba inxalenye ye-glucose iya kuhlala ihleli.
Kwakhona zikhona i-carbohydrate yezixhobo eziyinkimbinkimbi ezifumaneka kwisitashi, eziqulethwe kwizimbizo. Ngaloo ndlela, i-glucose iya kukhutshwa ngokuhamba ngokukhawuleza, okuya kugcina amandla emzimbeni kwaye igcine ukusebenza kakuhle. I-classic muesli, ngaphandle kwazo zonke iindidi zongeziweyo, iya kuba yindlela ekhethekileyo yokutya kwasekuseni, kwaye ingaba isinkwa, amantongomane kunye neengqolowa.
Umzimba wabantu abasebenza ngokuqhubekayo kwiofisi yeofisi ayibonakaliswe kwizinto zangaphandle, ezifana nokuqulunqwa kwemvula, imvula, ukutshisa okuphambili, njengoko behlala beshushu. Ngenxa yoko, abasebenzi banomzimba omzimba omncinci. Ukukunceda ukuqinisa ukukhuselwa komzimba, kuyimfuneko ukutya iiprotheni zokutya eziya kukunceda ukuvuselela iiprotheni zamasosha omzimba.
Kodwa kubalulekile ukwazi ukuba ngeendlela zokuphila ezidlulileyo, iprotheni ayifanele ukungena emzimbeni ngokwexabiso elidlulileyo. Emva koko, ngenxa yokungahambi kakuhle, iprotheni, ephakathi kwamathumbu, iya kuqala ukubola. Ngako oko, inani leprotein ye-intake kufuneka ithathelwe ingqalelo. Ngokomzekelo, oku ku malunga nekhulu lemveliso. Iimveliso ezigqwesileyo ezivela kwinyama ephilileyo, iimveliso zobisi, okanye izitya zentlanzi. Kodwa iiprotheni eziqulethwe kwizityalo zinzima kunzima ukuzinzisa.
Ngokuphathelele amafutha, ukhetho kufuneka lunikezwe kwimifuno yemifuno, ukudibanisa kunye nemveliso yezityalo. Ngokomzekelo, ukuze usebenzise i-snack, ungasebenzisa isaladi yemifuno entle, enxibe ngeoli ye-olive. Ukugcinwa kwamandla emzimbeni kufuneka kudalwe kusasa. Ngako oko, isidlo sakusasa kufuneka sidle isandwich nge bhotela ephezulu.
Ukutya okungafunekiyo
Akukho mveliso ethile abantu abasebenzisa umsebenzi weofisi banqweneleka kakhulu. Iimveliso ezinjalo ziquka zonke iintlobo ze-pizza, abaphangi, ukutya okukhawulezayo, njl.
Naliphi na ukutya okunikeziwe akukho nto iluncedo, ukudibanisa kwayo kuphela yintlawulelo, eyomelezwa ngenxa yazo zonke iintlobo ze-flavour. Iinqununu eziphambili zale mveliso ziyenziwa ngamafutha kunye nama-carbohydrates alula. Nezimbiwa kunye neevithamini ngokuchaseneyo, ziqulethwe ubuncinane. Ukutya okumanzi akuyona ifomu efanelekileyo yokubangela umphumo emzimbeni, ngenxa yokuba igalelwe kakubi ngokwaneleyo ukuba kubangele ukuqothulwa.
Kananjalo akukhuthazwa ukuba uphuze ikhefu okanye ikhofi ngeebhonsi, iiskese, ushokolethi. Futhi ungaphuzi ikhofi okanye itiye ngaphandle kweshukela, kuba nokuba ezimbini iipunipoyi zeshukela kwiglasi yakho zingathatha indawo yesikhephe sophi esilungisiweyo.
Iingxaki ezihlala zijongene nabasebenzi beeofisi
Ingxaki ehamba phambili yabasebenzi abenza umsebenzi ikakhulukazi kwindawo yokuhlala yinto yokuqhaqha. Iingxaki azixhomekeke kuphela ekuvelweni kwemveliso yokutya, kodwa nakwizinga lomsebenzi.
Iimveliso zokutya kufuneka zibe nexabiso elaneleyo lefayibrari yokutya equlethe ukutya okupheleleyo. Ingaba ngqolowa, i-oatmeal, i-buckwheat, kunye ne-fiber, equle kwiziqhamo ezahlukeneyo. Ngaloo ndlela, nayiphi na imfino-mboleko kufuneka ibe yimifuno kunye neziqhamo, kodwa ingabikho. Indlela ebalaseleyo yokuphuma kwimeko iya kuba yintlanzi kunye nama-apula, i-tangerines, i-plums okanye iikomkomere ezintsha kunye neetatayi.
Kukwafanelekile ukuphawula ukuba imbangela ebalulekileyo yokuqhaqhaqhaqhaqhalekayo yintlupheko yamanzi, ngoko ke kubalulekile ukuyidla ngobuninzi. Apha sithetha amanzi alula, kungekhona itiye okanye ikhofi. I-tee iqulethe icandelo elinjenge-tannin, eqinisa kuphela isihlalo. Kwaye i-caffeine, kwakhona, inokwazi ukususa umbane emzimbeni kwaye ngoko-ke ukuqothulwa kukugqithiswa kuphela. Amanzi, ukuze asebenze ngokufanelekileyo, anokuhlaziywa ngeentsholongwane zendalo, kodwa ngaphandle komxholo weshukela. Kwakhona, amanzi alula angatshintshwa ngamanzi amaminerali.
Yintoni engcono ukupheka ekhaya?
Enye ingxaki apho abasebenzi baseburhulumenteni bajongene nayo kukungabikho kwesidlo esifanelekileyo. Kwaye ke ngenxa yoko, xa befika ekhaya, bazama ukulungiselela ukungabikho kokutya kwasekhaya, bedla ngaphandle kwenkqubo epheleleyo.
Unako ukuphuma kwimeko efanayo kwimeko apho ukhulula ixesha lakho ngexesha lesidlo, kwaye ube nesidlo sasemini. Ukuya ekhaya, unokuba ne-snack eneziqhamo, imifuno kunye ne-yogurt yangokwemvelo engabonakaliyo eya kubetha isondlo esinobundlobongela, eqhubekayo endleleni eya ekhaya. Ngaloo ndlela, awukwazi ukutya kakhulu ekhaya kwikondlo.
Isidlo, ekuhambeni kwayo kufuneka sibe nokukhanya, kungenayo i-mafuta kunye ne-high-carbohydrates components. Khumbula kwakhona ukuba isidlo sakusihlwa akufanele siphume. Ngomnqweno omkhulu wokuba ne-snack ngaphambi kokulala, unako ukusela i-kefir okanye itiye kwimifuno.