Zamkatimu
Woyang'anira wamba amakhala pafupifupi maola asanu ndi anayi muofesi. Nthawi zambiri samawona chakudya komanso kuchuluka kwa zomwe amadya muofesi nthawi yogwira ntchito. Nthawi yomweyo, chakudya chamasana ndi zokhwasula-khwasula muofesi zimayenera kusamalidwa mwapadera.
Sikuti kudya zakudya zopanda malire panthawi ya "maola ogwira ntchito" kungayambitse kudya kwambiri. Komanso kulemera kwambiri, mavuto azaumoyo, kupsinjika, kufooka, mkwiyo ndi mavuto ena. Ubongo wathu umafuna chakudya kuti uchite bwino kwambiri tsiku lonse.
Mothandizidwa ndi akatswiri azakudya zabwino, tapeza malingaliro abwino odyera athanzi muofesi. Koma choyamba, tiyeni tiyesere kudziwa kuchuluka kwa zakudya zomwe munthu wogwira ntchito ayenera kukhala nazo.
Ndondomeko ya chakudya
Ndikofunika kukumbukira kuti nthawi yopuma pakati pa chakudya sayenera kupitirira maola 4 - 5 mwa akulu. Kotero kuti palibe kuchepa kwa bile. Izi ndi izi kuti muyenera kudya muofesi nthawi zambiri. Komabe, limatanthauza chiyani nthawi zambiri? Kasanu patsiku, kapena mwina 5? Muyenera kuvomereza kuti ndizovuta kulingalira kuti munthu akugwira ntchito muofesi akutafuna nthawi zonse; atanyamula mabokosi nkhomaliro ndi chakudya.
Ovomerezeka kwambiri kwa wogwira ntchito wamba muofesi azikhala chakudya kangapo pa 4-5 patsiku. Ndiye kuti, zakudya zazikulu 2-3 komanso zodyera zofananira. "Njira iyi ipulumutsa thupi lanu kutsika kwa shuga m'magazi, zomwe zimayambitsa" nkhanza "komanso" kuchepa kwa bile m'matope, "akufotokoza katswiriyu. Kuphatikiza apo, thupi limazolowera kusamalidwa komanso "kudyetsedwa" pafupipafupi. Chifukwa chake imangoleka kuyika pambali bar ndi chokoleti chilichonse.
Mudzaonanso kuti mukafika kunyumba kuchokera kuntchito. Simukumva njala yayikulu, zomwe zikutanthauza kuti simukhetsa firiji.
Kutsata chakudya choyenera komanso choyenera, nthawi yomwe mumadya muofesi siyenera kukhala yochepera maola 2.5. Kukhala muofesi kwa maola 8-9, muyenera kudya nkhomaliro ndikukhala ndi zokometsera ziwiri. Yoyamba ili pakati pa kadzutsa ndi nkhomaliro, ndipo yachiwiri imakhala pakati pa nkhomaliro ndi chakudya chamadzulo. Poyambira koyambirira kwa tsiku logwira ntchito, kuchuluka kwa zokhwasula-khwasula zitha kukulitsidwa mpaka 3-4. Ndikuchepetsa kulemera kwa gawolo.
Kulemera kwambiri
Asayansi aku India ndi America akhala akuchita kafukufuku wazakudya kwakanthawi. Malingaliro awo ndiosavuta komanso osavuta: chakudya chokhazikika, ndiye kuti, nthawi yomweyo, chimachepetsa mwayi wakulemera kwambiri. Ofufuzawo anagawa maphunziro awo m'magulu awiri ndipo onse anapatsidwa chakudya chofanana cha kalori.
Kusiyana kwake kunali kuti gulu limodzi limatsata ndandanda ndikulandila chakudya mwamaganizidwe ndi nthawi yake; pomwe winayo amadya mosasinthasintha komanso modzaza tsiku lonse. Kulemera kwambiri kumapeto kwa kuyesaku kunapezeka mu maphunziro ochokera pagulu lachiwiri.
Malinga ndi asayansi, gulu la anthu ochokera mgulu loyambirira limazolowera kulandira chakudya nthawi ina. Chifukwa cha ichi, chakhazikitsa njira zokhazikika zofananira kwake. Kuphatikiza apo, adataya kufunikira kwakudziunjikira mafuta kuti adzipezere yekha chomwe chimatchedwa "malo osungira".
Momwe mungakonzekeretsere nkhomaliro kuti mudye muofesi
Mwachizolowezi, njira yosavuta komanso yosavuta kwambiri yodyera muofesi ndikutolera zakudya zanu kuofesi m'mabokosi amakono azamasana. Ndiye kuti, kuyika zonse zomwe mwakonzekera kupita nanu kuofesi muzidebe zosiyanasiyana.
Ikani zosakaniza zingapo mukabokosi kanu kamodzi. Zakudya zophatikizika zomwe zingakupangitseni kuti musakhale ndi njala mwachangu (masamba, mbewu zonse); mafuta (mitundu yosiyanasiyana ya mafuta a masamba, mapeyala, mtedza, mbewu); CHIKWANGWANI cha chimbudzi chathanzi (nyemba, masamba, zipatso zopanda shuga, chinangwa).
Njira yabwino kwambiri: chidutswa cha nyama yophika (ng'ombe, Turkey, kapena nkhuku); kuphatikiza masamba monga nkhaka, tsabola belu, kaloti, kapena tsamba la kabichi. Onjezerani mafuta ochepa, tengani botolo lakumwa yogurt. Kapenanso, sangweji yopangidwa ndi mkate wambewu wonse ndi kagawo ka nsomba kapena tchizi; kanyumba tchizi ndi zitsamba kapena ndiwo zamasamba.
Masamba atsopano amathandizanso kupewa kapena kuthetsa njala. Nkhaka, kaloti wachangu wowutsa mudyo, radishes, tsabola wochenjera wa belu, tomato wakupsa, zitsamba, ndi zina zotero. “Ingokonzekereranitu zomwe mudzabwere nazo kuntchito.
Ngati mumakonda mkaka, gwiritsani ntchito kapu ya yogurt yachilengedwe kapena kefir. M'malo mwa masangweji a soseji, sankhani mkate wa phala ndi tchizi ndi zitsamba. Chabwino, ngati mwamwambo munalibe nthawi yokwanira yogulira nokha chinthu chatsopano komanso chathanzi, wokondedwa wanu. Idyani mtedza wosawotcha wochuluka ndi zipatso zina zouma zomwe zingakhale zikukuyembekezerani pa desiki yanu yaofesi.
Zakudya ndi maswiti odyera muofesi
Pafupifupi aliyense wogwira ntchito muofesi amakhala ndi "malo ofooka" amodzi - okoma. Nthawi zonse pamakhala chakudya chokoma patebulo lanu (chovala) kapena kwa oyandikana nawo - chokoleti, maswiti, makeke, mabanzi ndi maswiti ena. Zikuwoneka ngati zosatheka kuzikana ndi kapu ya tiyi kapena khofi patsiku logwira ntchito, pakakhala nthawi yoikika, misonkhano, kuyimba, malipoti.
Koma, malinga ndi madokotala, izi ziyenera kuchitika kamodzi kokha. Gawo loyamba la izi liyenera kukhala chakudya chachikulu - chakudya cham'mawa, nkhomaliro, chakudya chamadzulo. Kenako thupi silidzakumananso ndi zovuta zina, zomwe zimafuna kudya ndi croissant kapena donut.
Chodabwitsachi ndikuti anthu ambiri amamwa mopitirira muyeso tiyi wakuda, khofi, ndi maswiti ngati njira yochepetsera nkhawa kuti akweze ma serotonin. Komabe, caffeine ya zakumwa izi, chokoleti chochulukirapo, ndi soda zimatsitsa adrenaline mwachangu, zimangowonjezera kupsinjika.
Simudzapeza mawu okoma mtima pa maswiti, owonjezera omwe sangangobweretsa kuzinthu, kukalamba msanga, kunenepa kwambiri, komanso zotsatirapo zina zoyipa. Zipatso zam'nyengo ndi zipatso zingapo zokhwasula-khwasula ndizosangalatsa. Ndipo m'malo mwa maswiti, sankhani kapamwamba ka muesli kapena chokoleti chakuda ndi tiyi.
Zabwino zina kuntchito zimatha kusinthidwa ndi uchi pang'ono wa timbewu tonunkhira kapena zipatso zochepa zouma. Zakudya zazing'onoting'onozi zimapindulitsa thupi lanu pakusungabe malingaliro anu.
Chifukwa chiyani maswiti ndi oipa pantchito? “Ngati mungakonde kutapira maswiti, ma adrenal gland anu amakhala osakhazikika nthawi zonse (osagwira ntchito). Zitha kubweretsa kuvala, kutopa, ndipo, pamapeto pake, kulephera. Zilonda za adrenal zowala ndichimodzi mwazomwe zimayambitsa kufooka kwa minofu ndikuwonekera kwa mafuta ndi ukalamba. Izi sizowerengera kudumpha kwakuthwa kwa shuga wamagazi, komwe kumasandulika kukhala mafuta, kumabweretsa kunenepa kwambiri komanso matenda ashuga.
Muyenera kusiya njira zotsatirazi: zosakaniza zosiyanasiyana za zipatso zouma - apricots zouma, prunes, zoumba, maapulo, masiku; nkhuyu ndi Adyghe tchizi kapena kanyumba kochepa mafuta; maapulosi opanda shuga; yogati wamafuta ochepa ndi zipatso zilizonse; chokoleti chakuda ndi amondi. “Komabe, ndikofunikira kukumbukira kuti zonse zili bwino pang'ono!
Kutsiliza
Kutsata malamulo amomwe mungadyere muofesi moyenera ndikudya moyenera tsiku lonse sikuli kovuta monga kumawonekera koyamba. Kwa anthu omwe sali okonzeka kudzipangira okha zokonzekera. Kapenanso kwa iwo omwe safuna kunyamula zokhwasula-khwasula, amakhala ndi ntchito zapadera zoperekera chakudya chopatsa thanzi (nthawi zambiri chokonzedwa kale) kuofesi.
