Mukufuna kuseketsa nzeru kuntchito, koma ndizovuta. Pali makina ogulitsa pansi pa holo komanso malo ogulitsa khofi kumbali. Ndipo kuti nkhaniyo ikhale yoipa kwambiri, pali tsiku lobadwa tsiku lirilonse la chaka ndipo bwana wanu nthawi zonse amalamula zikondamoyo.
Ndiye kodi mumapeza bwanji ofesi yathanzi yowonongeka ndikupewa chopanda kanthu chomwe chimapangitsa ulusi wanu kukhala wawukulu? Bwino wanu wapamwamba ndi kudzipangira nokha pokhala ndi masewera olimbitsa thupi mosavuta .
Pambuyo pake, kusangalala ndi chotupitsa chaching'ono ndi lingaliro labwino pa ntchito ndi kulemera kwake. Kudya chinachake masana kudzasunga shuga lanu la magazi ngakhale, kuthamanga mphamvu yanu, ndikuletsa chilakolako chanu mpaka mutachoka ntchito.
Chipinda chabwino kwambiri cha Office Health Office
Lembani zotengera zanu za desiki ndi zotsatirazi. Kapena ulimbikitseni ofesi ya ofesi kudzaza chipinda chamadzulo ndi zosankha zabwino za ofesi.
- Chipatso chouma (cranberries wouma, yamatcheri, etc.)
- Msewu wotsika kwambiri wamafuta
- Applesauce
- Single kutumikira zipatso mbale (sankhani zosiyanasiyana popanda zokoma madzi added)
- Mafuta otsekemera kapena mafuta achikasu kuti azifalikira pa nthochi, apulo, timitengo tisanayambe kudula kapena kagawo kakang'ono ka mkate
- Amondi (zachilengedwe kapena okazinga opanda mchere)
- Mini chokoleti chips (Chothandizira: Sungunulani pang'ono kuti muvike kuti mutembenuke chipatso kukhala chithandizo chapadera!)
- Koko wosasuntha kapena chokoleti chochepa (Swiss Miss Sensible Sweets pakateteti ali ndi makilogalamu 25 okha, koma ndi olemera kwambiri!)
Ngati ofesi yanu ili ndi friji , ganizirani zina mwazikudya zomwe zimayenera kuti zikhale firiji:
- Mkaka wopanda mafuta
- Zowonjezera zitsulo, mbewu zonse za tirigu
- Dothi la mozzarella tchizi kapena tchizi tchizi
- Yogurt yogurt kapena Greek yogurt (Tip: Flavour unsweetened plain yogurt ndi uchi)
- Mazira ophika kwambiri (Tip: ngati mukufuna dzira lowopsa lophika, chotsani yolk ndi kudzaza pakati ndi hummus mmalo mwake.)
- Mafuta ochepa otsika kwambiri
- Nyama yopatsa "ma roll-ups"
- Veggie amatenga (kaloti za ana, tsabola, udzu winawake, radishes)
Zowonongeka Zapamwamba ku Office
Ngati mukufuna kusunga zakudya zanu pantchito, sizomwe mumadya, komanso ndi zomwe simukudya. Pali mayesero paliponse .
Chakudya cha maswiti paofesi chikuwopa mantha mu mtima wa dieter iliyonse. Ziri mwanjira yambiri mumagetsi nthawi zonse mukayenda ndi izo! Ngati nthawi zonse mumadzithandiza, mungaganize kuti ndikusowa mphamvu. Koma kodi munayamba mwalingalira kuti mwinamwake sikuti maswiti amakukokera iwe ku desiki ya mnzanuyo? Mwinamwake mukulakalaka nthawi yachisangalalo, osati maswiti. Yesetsani kumasuka opanda maswiti masiku angapo pamzere ndikuwona kuti simukusowa zakudya zomwe mumadya.
Ngati mumagwiritsa ntchito mbale yowonjezera, ganizirani izi polemba ma tepi pa mayesero:
- Yesetsani kusankha maswiti ovuta - amangokhala pafupifupi makilogalamu 25 chidutswa ndipo amatenga mphindi zochepa kuti musadye.
- Ikani maswiti mu chidepa cha opaque kapena chophimba.
- Tengani mbale ndi maswiti omwe simukupenga.
- Ikani mbale ina penapake - Phunziro la University of Illinois Urbana-Champaign linasonyeza kuti anthu amadya maswiti awiri osachepera pang'ono pamene chakudya chinali chosungidwa mamita asanu.
Malangizo
Zipatso nthawi zambiri zimakhala zosankha zabwino kwambiri masana a masabata chifukwa fructose amapereka mphamvu yowonjezera mwamsanga. Gwiritsani ntchito mapuloteni pang'ono monga tchizi, mafuta a mtedza, kapenanso mafuta achikasu kuti mupatse "mphamvu" mpaka chakudya chamadzulo .
Mtedza ndi chakudya chodzaza chifukwa cha mapuloteni ndi mafuta. Sangalalani ndi walnuts kapena amondi amtengo wapatali ngati njira yabwino yochepetsera kukhumba kwanu ndi kupeza mafuta abwino .
Ngati mukupeza kuti mukufuna chakudya chamadzulo masana, ndicho chizindikiro chotsimikizika kuti simukudya chakudya chamasana. Pezani mafuta osakaniza, mapuloteni, ndi ma carbass wathanzi. Ngati chakudya chanu chamasana chimakhala ndi zakudya zokwanira ndikuzaza, kenaka chotupitsa chazing'ono (pafupifupi makilogalamu 100), monga chipatso kapena mtedza umodzi, chiyenera kukhala chokhutiritsa.
Musalole kuti opsinjika maganizo azikhala pafupi ndi nthawi yomaliza kapena msonkhano womwe ukubwera kuti mufike kuti mupeze chakudya kuti mukhale ovuta. Yesani kupuma mokwanira kwa mphindi zingapo - ndizothandiza ndipo zimagwira mwamsanga.
Kuchokera
Wansink, Brian, et al. Malo ogwiritsira ntchito candy: chikoka cha kuyandikana ndi kugwiritsiridwa ntchito ndi kwenikweni. International Journal of Obesity . 30, 871-875. 1 May 2006.