Caloric, kudya ndi munthu tsiku, iyenera kuwerengedwa malinga ndi moyo wake. Kotero, mwachitsanzo, ngati mumaganizira zokhudzana ndi caloriki, kuti mukhale ndi moyo wambiri, koma panthawi yomweyi mutsogolere chithunzi chosiyana, pangakhale vuto lokhudzana ndi kulemera kwakukulu, komanso thanzi. Tiyenera kudziwa kuti chakudya cha ogwira ntchito paofesi chiyenera kukhala chosiyana kwambiri ndi mndandanda wa anthu omwe akutsogolera maulendo.
Malamulo a Zakudya Zabwino kwa Ogwira Ntchito
Kugwira ntchito muofesi kumakhala koyambirira, poyambira, pokhapokha katundu wochepa amagwiritsidwa ntchito ku minofu ya thupi. Choncho, kuyendetsa kwa magazi kumasokonezeka, kuwonongeka kwa zomwe zili mkati mwa matumbo kumapangidwira, ndipo chifukwa chake, ikhoza kukhala maziko a maonekedwe a kuvomereza.
Kawirikawiri, pambuyo pa tsiku logwira ntchito, anthu amapita kunyumba, osati ku masewera olimbitsa thupi. Amagwiritsa ntchito kayendedwe, koma samayenda mofulumira. Ndipo zotsatira zake, njira iyi ya moyo imatsogolera ku kutuluka kwa cellulite, kulemera kolemera kapena kunenepa kwambiri, komanso palinso mavuto osiyanasiyana okhudzana ndi thanzi.
Ogwira ntchito omwe ntchito yawo imatsogoleredwa ndi ntchito zaluso, zochitika zolimbitsa thupi zimachitika mwa kugwira ntchito pa kompyuta, mothandizidwa ndi manja. Ndipo mu ntchitoyi, chofunika kwambiri pakugwira ntchito ndi ubongo, mapapo ndi mtima. Ndipo zokhudzana ndi ziwalo zina, iwo, monga minofu, sakhala otanganidwa kwambiri.
Kwa anthu ogwira ntchito m'maganizo, chakudya chiyenera kukhala ndi chakudya chokwanira, ndipo mafuta ochepa amatha kugwiritsa ntchito thupi lokha.
Tiyenera kuzindikira kuti chakudya chiyenera kulowa mu ubongo osati mwadongosolo, koma moyenera. Mukakhala kuti mutengedwera zakudya zamagazi, zomwe zimaphatikizapo mitundu yonse ya maswiti, kupopera kwa glucose kudzaperekedwa ku magazi. Ndipo, ndithudi, mu kuchuluka kwa ubongo kusintha kwa nsomba, komwe kumatsatira kuti gawo la shuga lidzasungidwa.
Palinso chakudya cha mankhwala ovuta omwe ali mu starch, omwe ali mu tirigu. Choncho, shuga idzamasulidwa pang'onopang'ono, zomwe zidzasunga mphamvu mu thupi ndikukhalabe bwino.Achikale muesli, popanda mitundu yonse ya zowonjezera, adzakhala njira yabwino yodyera kadzutsa, ndipo ikhoza kukhala tirigu, mtedza ndi tirigu.
Thupi la anthu omwe amagwira ntchito kuntchito nthawi zonse saloledwa kuzinthu zakunja, monga kukonza, mvula, kutupa kwa kutentha, chifukwa nthawi zonse zimakhala zotentha. Chifukwa chake, antchito ali ndi chitetezo chochepa. Kuti muthe kulimbitsa chitetezo chamthupi, m'pofunikira kudya mapuloteni a zakudya omwe angakuthandizeni kubwezeretsa mapuloteni a chitetezo cha mthupi.
Koma ndikofunika kudziwa kuti pokhapokha mutakhala ndi moyo wathanzi, mapuloteni sayenera kulowa m'thupi mwambiri. Pambuyo pake, chifukwa cha kutayika, mapuloteni, omwe ali m'matumbo, ayamba kuvunda. Choncho, kuchuluka kwa chakudya cha mapuloteni chiyenera kuganiziridwa. Mwachitsanzo, izi ndizo pafupifupi magalamu zana. Zakudya zabwino kuchokera ku nyama yowonda, mkaka, kapena nsomba. Koma mapuloteni omwe ali m'mitengo ndi ovuta kwambiri.
Ponena za mafuta, makondomu ayenera kuperekedwa kwa mafuta a masamba, kuphatikizapo ndi zokolola. Mwachitsanzo, kwa chotupitsa, mungagwiritse ntchito saladi wa masamba atsopano, ovekedwa ndi mafuta. Malo otetezera mphamvu m'thupi amayenera kulengedwa m'mawa. Choncho, kadzutsa ayenera kudya sangweji ndi mafuta abwino.
Zakudya zosafunika
Palibe mankhwala omwe anthu omwe amagwiritsa ntchito ntchito ku ofesi ali ofunikira kwambiri. Zogulitsa zoterezi zikuphatikizapo mitundu yonse ya pizza, crackers, chakudya chotsatira, ndi zina zotero.
Chakudya chilichonse sichikhala ndi phindu lililonse, kuphatikiza kokha ndiko kukoma, komwe kumalimbikitsidwa chifukwa cha mitundu yonse ya oonetsera. Zachigawozikulu za mankhwalawa ndi mafuta ndi zakudya zochepa. Ndipo mchere ndi mavitamini m'malo mwake, zili ndi zing'onozing'ono. Zakudya zouma si mawonekedwe abwino kwambiri omwe amachititsa thupi kukhala ndi zotsatira, chifukwa zimakumbidwa molakwika kuti zimveke.
Komanso sikoyenera kuti nthawi zonse muzimwa tiyi kapena khofi ndi makoswe, maswiti, chokoleti. Ndipo musamamwe khofi kapena tiyi popanda shuga, chifukwa ngakhale supuni ziwiri za shuga mu galasi lanu zimatha kutenga mbale ya msuzi wokonzeka.
Mavuto omwe nthawi zambiri amakumana nawo ogwira ntchito ku ofesi
Vuto lalikulu la ogwira ntchito pantchito makamaka pa malo okhala ndi kuvomereza. Mavuto samadalira kokha kogwiritsa ntchito zakudya, koma ndi khalidwe la ntchitoyo.
Zakudya zodyera ziyenera kukhala ndi chakudya chokwanira chokhala ndi mbewu zonse. Zikhoza kukhala tirigu, oatmeal, buckwheat, komanso fiber, yomwe ili ndi zipatso zosiyanasiyana. Choncho, chotupitsa chirichonse chiyenera kukhala masamba ndi zipatso, koma osati mabulu. Njira yabwino kwambiri yothetsera vutoli idzakhala chakudya chosakaniza ndi maapulo, tangerines, plums kapena nkhaka zatsopano ndi tomato.
Ndiyeneranso kukumbukira kuti chifukwa chachikulu cha kudzimbidwa ndi kusowa kwa madzi, kotero, ndikofunika kuti adye kwambiri. Apa tikutanthauza madzi osavuta, osati tiyi kapena khofi. Tea ili ndi chigawo monga tannin, chomwe chimangowonjezera mpando. Ndipo caffeine, nayenso, ikhoza kuchotsa madzi kuchokera mu thupi ndipo potero kudzimbidwa kumawonjezereka. Madzi, kuti agwiritse ntchito bwino, angathe kuchepetsedwa ndi timadziti, koma opanda shuga. Ndiponso, madzi osavuta amatha m'malo mwa madzi amchere.
Kodi ndibwino kuphika kunyumba?
Vuto lina limene antchito akuyang'anizana nalo ndi kusowa kwa chakudya choyenera, chamadzulo. Ndipo chifukwa chake, akabwera kunyumba, amayesa kupeza kusowa kwa chakudya cha kunyumba, kudya kunja pulogalamu yonse.
Mutha kuchoka pa zochitika zomwezo ngati mukumasula nthawi yanu pa chakudya chamadzulo ndikukhala ndi chakudya chamadzulo. Pita kunyumba, ukhoza kukhala ndi zokometsera zokhala ndi zipatso, ndiwo zamasamba komanso yogurt yosawotchedwa yogurt yomwe imayambitsa chilakolako chowawa, chomwe chimafika pakhomo. Choncho, simungathe kudya kwambiri kunyumba kwa chakudya chamadzulo.
Chakudya, pamapeto pake chiyenera kukhala chowala, chosakhala ndi mafuta ndi zigawo zapamwamba kwambiri za kagawodidi. Kumbukiraninso kuti chakudya chamadzulo sichingachedwe. Pokhala ndi chikhumbo chachikulu chokhala ndi chotupitsa musanakagone, mukhoza kumwa kofir kapena tiyi pa zitsamba.