Ufuna ukudlala i-smart emsebenzini, kodwa kunzima. Kukhona umshini ovotayo phansi kwehholo nesitolo sekhofi ekhoneni. Futhi ukwenza kube nzima nakakhulu, kukhona usuku lokuzalwa njalo ngesonto lonyaka futhi umphathi wakho njalo uyala amakhekhe.
Ngakho uthola kanjani ukudla okunempilo e-office futhi ugweme i-junk eyenza i-waistline yakho ibe mkhulu? Ukubheja kwakho okuhle ukuzivikela ngokuhlala udla ukudla okulula lapho ufinyelela kalula .
Ngemuva kwalokho, ukujabulela ukudla okuncane kungumqondo omuhle kokubili ukusebenza nomzimba. Ukudla okuthile ntambama kuzokugcina ushukela wegazi lakho, ukuphambanisa amandla akho phezulu, nokuvimbela ukudla kwakho kuze kube yilapho usuka emsebenzini.
I-Office Best Healthy Snacks
Gcina izidwebi zakho zedesksi ngalezi zindlela ezithinta i-yummy. Noma khuthaza umphathi wehhovisi ukuba agcwalise igumbi lesidlo ngalezi zindlela ezinempilo ze-ofisi.
- Izithelo ezimile (cranberries omile, cherry, njll)
- Umxube we-low-fat trail
- I-Applesauce
- Izitsha zokukhonza ezilodwa ezingabodwa (khetha izinhlobonhlobo ngaphandle kwesiraphu enothile)
- Amanoni anciphisa noma ibhotela le-peanut yemvelo ukusabalala ebhanini, i-apula, izinti zokusalela ngaphambi kokusika noma ucezu lwesinkwa sonke
- Ama-alimondi (emvelo noma agwetshiwe ngaphandle kosawoti)
- I-mini tshokolethi yama-chips (Isiqephu: Hlanganisa abambalwa ukuze baphonte ukuze benze izithelo zibe yindlela ekhethekile!)
- I-cocoa engenasiphundu noma ushokoledi oshisa ophansi (Swiss Miss Sensitive Sweets amaphakethe anama-khalori angu-25 kuphela, kodwa acebile kakhulu!)
Uma ihhovisi lakho linesifriji , cabangela ezinye zalezi zokudla okudinga ukuthi zifriji:
- Ubisi obungenalutho
- I-Fiber-rich, lonke okusanhlamvu okusanhlamvu
- Ama-mozzarella ushizi amabhisikidi noma ushizi wezintambo
- I-yogurt ekhethiwe noma i-yogurt yamaGreki (Ithiphu: I-flavour i-yogurt e-unsparened ne-honey)
- Amaqanda aphethwe kanzima (Ithiphu: uma ufuna iqanda eliphephile kilisiwe, khipha isikhupha bese ugcwalisa phakathi no hummus.)
- I-yogurt enamafutha aphansi
- Inyama yokudla ye "roll-ups"
- Izindwangu ze-Veggie (i-baby izaqathe, i-pepper, isilimo esidliwayo esinamagatsha anamanzi, ama-radishes)
I-Office Yokunakekelwa Kwezempilo Ehlelekile
Uma ufuna ukugcina ukudla kwakho endleleni ekusebenzeni, akukhona nje ukuthi yini oyidlayo, kodwa futhi nokuthi yini ongayidli. Kukhona izilingo yonke indawo .
Isitsha se-candy ehhovisi sishaya enhliziyweni yanoma yisiphi isilwane. Ngandlela-thile ngugcwele ngokugcwele njalo lapho uhamba ngayo! Uma uzisiza njalo, ungase ucabange ukuthi ukuntula amandla kuphela. Kodwa ingabe wake wakucabangela ukuthi mhlawumbe akusiyo nje i-candy ekudonsa phezulu kudeski lomsebenzi? Ungase ube nesifiso sesikhathi senhlalo, hhayi amaswidi. Zama ukuxoxa ngaphandle kwamaswidi ezinsukwini ezimbalwa ngokulandelana futhi ungabona ukuthi awuphuthelwa ngisho nokudla okudliwayo.
Uma ubeka isitokisi se-candy yomphakathi, cabangela lezi zikhombisi zokugcina amathebhu esilingweni:
- Zama ukukhetha i-candy enzima - iqukethe cishe ama-khalori angu-25 ucezu futhi ithatha amaminithi ambalwa ukuze udle ngakho awuveli.
- Beka i-candy ku-container opaque noma enye ene-lid.
- Yithenge isidlo nge candy ukuthi awuyena crazy mayelana.
- Beka isitsha kwenye indawo - Ucwaningo lweYunivesithi yase-Illinois Urbana-Champaign lubonise ukuthi abantu badla amaswidi amabili ngaphansi kwezintathu lapho isidlo sasigcinwe khona izinyawo eziyisithupha.
Amathiphu
Ngokuvamile izithelo zikhethwa ngokuyinhloko ngenxa ye-snack ntambama ngoba i-fructose inikeza amandla okushesha okusheshayo. Yibani ngeprotheyini encane njengamanye amahansi, ama-yogurt, noma ibhotela le-peanut ukuze unikeze "amandla okuhlala" engeziwe kuze kufike isidlo sakusihlwa .
Amantongomane angukudla okugcwalisa ngenxa yokuqukethwe kwamaprotheni namafutha. Jabulela amanye ama-walnuts noma ama-alimondi ngokulinganisela njengendlela enhle yokunciphisa ukudla kwakho futhi uthole amafutha enempilo .
Uma uzithola ufuna isiphuzo se-high-cal njalo njalo ntambama, lokho kuyisibonakaliso sokuthi awudli ukudla kwasemini okulungile. Thola ukuxuba okuhle kwamafutha, amaprotheni, nama-carbs enemini ngesikhathi semini. Uma ukudla kwasemini kunamakhomikhali afanele futhi kugcwalisa, khona-ke ukudla okuncane (cishe amakholori angu-100), njengesiqephu sesithelo noma i-nunce yamantongomane kufanele kugculise.
Ungavumeli abacindezeli bokucindezeleka njengesikhathi esiseduze noma umhlangano ozayo ozokwenza ukuba ufinyelele ukuze uthole ukudla ukuze uqede ukucindezela. Zama ukuphefumula okukhulu emaminithini ambalwa - kusebenza futhi isebenza ngokushesha.
Umthombo
Wansink, Brian, et al. I-candy dish yehhovisi: ithonya lokusondela ekusetshenzisweni nokusetshenziswa kwangempela. I-International Journal of Obesity . 30, 871-875. 1 Meyi 2006.