Ungatya ntoni xa usebenza ebusuku?

Umxholo

• Yintoni oza kuyitya ngaphambi kokuba ulale
• Yintoni oza kuyitya ngaphambi kokuba uqale ukusebenza
• Yintoni oza kuyitya ngelixa usebenza
• Ezinye iingcebiso ngesondlo

Ukusebenza kwiishifti kukonyusa amathuba okuba neengxaki ezinje ngokutyeba kakhulu, isifo seswekile, isifo sentliziyo, iingxaki zendlela yokwetyisa kunye noxinzelelo kuba iiyure ezingaqhelekanga zinokubeka esichengeni imveliso efanelekileyo yamadlala.

Abo basebenza kwiishifti nabo kufuneka batye kangangezihlandlo ezi-5 okanye ezi-6 ngosuku, ngaphandle kokutsiba nasiphi na isidlo, kwaye kufuneka baziqhelanise neeyure zokusebenza zomnini. Ukongeza, kufuneka uphephe i-caffeine engaphezulu kweeyure ezi-3 ngaphambi kokulala ukuze ungonakalisi ukulala, ukongeza ekutyeni ukutya okulula ukuze umzimba ulale kwaye uphumle kakuhle.

Funda indlela yokuphucula ukulala kwabo basebenza kwiishifti.

Yintoni oza kuyitya ngaphambi kokuba ulale

Xa umntu esebenze ubusuku bonke, ngaphambi kokuba alale kubalulekile ukuba afumane isidlo sakusasa esilula kodwa esinesondlo ukuze amathumbu angasebenzi kwaye umzimba ukwazi ukuphumla ngcono.

Ngokufanelekileyo, esi sidlo kufuneka sidliwe malunga neyure e-1 ngaphambi kokulala, ngamafutha asezantsi, aneeprotein kunye neekhalori eziphantsi, malunga neekhalori ezingama-200. Eminye imizekelo yile:

• Iyoghurt ene-skim enesonka esipheleleyo kunye namasi amhlophe amancinci;
• Ubisi olunamanzi kunye nebhisikidi kaMaria kunye nesiqhamo;
• Amaqanda ama-2 abilisiweyo okanye aqhekeziweyo kunye nesonka esipheleleyo;
• Isiqhamo se-smoothie esine-toast epheleleyo kunye ne-1 dessert icephe yebhotolo okanye ibhotolo yamandongomane.

Abasebenzi abalala emini kufuneka bakhethe indawo ethe cwaka nengacacanga ukuze umzimba ulale ubuthongo obunzulu. Kubalulekile ukunqanda ukusela ikofu iiyure ezi-3 ngaphambi kokulala, ukuze icaffeine ingabangeli ukulala.

Yintoni oza kuyitya ngaphambi kokuba uqale ukusebenza

Ngaphambi kokuqala umsebenzi, kuya kufuneka ube nesidlo esipheleleyo, esikunika amandla kunye nezondlo zosuku lomsebenzi. Ngelo xesha, unokuselwa iziselo ezine-caffeine, ezinje ngekofu, ukugcina umzimba wakho usebenza. Imizekelo yokutya kwangaphambi kokusebenza ngokweshedyuli yile:

• Isidlo sakusasa: 1 iglasi yobisi nekhofi engenaswekile + 1 isonka esenziwe ngesonka sonke kunye neqanda elibilisiweyo kunye nesilayidi setshizi + 1 banana;
• Isidlo sasemini: Isuphu e-1 isuphu + eyi-120 g ye-steak eyosiweyo + i-3 yeepuni zerayisi emdaka + iipunipoyi ezi-3 zeembotyi + iikomityi ezi-2 zesaladi eluhlaza
• Isidlo sangokuhlwa: I-130 g yeentlanzi ezibhakiweyo + iitapile ezibilisiweyo + isaladi eboshiwe kunye nemifuno kunye neechickpeas + 1 iziqhamo zeswiti

Phambi kokuqala umsebenzi, unokuba nayo ikofu ekupheleni kwesidlo okanye ngeyure zokuqala zomsebenzi. Abo bafika ekhaya ngenjikalanga, banokukhetha ukuba nesidlo sasemini emsebenzini okanye batye amashwamshwam ama-2 ekuseni kwaye batye isidlo sasemini nje ukuba bafike ekhaya, kubalulekile ukuba ungachithi ngaphezulu kweeyure ezi-4 ungatyi nto.

Yintoni oza kuyitya ngelixa usebenza

Ukongeza kwesona sidlo siphambili, umntu kufuneka enze ukutya okulula oku-1 okanye kwesi-2 ngexesha lomsebenzi, kuxhomekeke kutshintsho abalenzayo, kwaye kufuneka kubandakanya ukutya okufana:

• 1 iglasi ye-yogurt ecoliweyo + isonka esipheleleyo nebhotolo, i-hummus, i-guacamole okanye ibhotolo yamandongomane;
• 1 iglasi yesaladi yeziqhamo zeflakisi;
• Ukutya oku-1 kweprotein, njengenkuku okanye iturkey, itshizi enamafutha asezantsi, amaqanda okanye ityhuna, kunye nesaladi eluhlaza okanye ephekiweyo yemifuno;
• Ikomityi yekofu enye enobisi lwe-skim + i-4 toast yonke;
• 1 indebe yegelatin;
• 1 iziqhamo ezomileyo;
• 1 ukuhanjiswa kweziqhamo;
• 1 okanye 2 iipanekuku eziphakathi (ezilungiselelwe ibhanana, iqanda, ioats kunye nesinamon) nebhotolo yamandongomane okanye isilayi esi-1 setshizi emhlophe.

Abasebenzi beShift kufuneka balwele ukuba namaxesha rhoqo okutya, okulala kunye nokuvuka. Ukugcina isiqhelo kuya kwenza ukuba umzimba usebenze kakuhle, ukufunxa ngokufanelekileyo izakhamzimba ezifakiweyo kunye nokugcina ubunzima. Jonga iingcebiso malunga nendlela yokulawula umnqweno wokutya ekuzeni kokusa.

Nazi izinto onokukhetha ukuzitya ezinokutya ebusuku:

Ezinye iingcebiso ngesondlo

Elinye icebiso elibalulekile kubasebenzi basebusuku okanye abasebenzi beeshifti zezi:

• Thatha ibhokisi yesidlo sasemini enokutya kunye nokutya ekhaya, oku kuya kunceda ekukhetheni okunempilo, kuba inkonzo yokutya okanye i-snack bar ihlala inqunyelwe ngexesha lokutshintsha kobusuku, kuya kubakho umngcipheko omncinci wokukhetha ukhetho olungenampilo;
• Zama ukukhetha iinxalenye ezifanelekileyo, njengoko kunokuba yinto enomdla ukutya iziqwengana ezincinci, endaweni yesidlo esipheleleyo ngakumbi ngexesha lasebusuku. Oku kuya kunceda ukuthintela ukutyeba kunye nokuthintela ukulala;
• Gcina ukusetyenziswa kwamanzi rhoqo ukuhlala u-hydrated ngexesha lomsebenzi;
• Kuphephe ukusebenzisa iziselo ezihlwahlwazayo okanye iziselo ezineswekile, kunye neelekese kunye nokutya okunamafutha amaninzi, njengoko zinokwenza umntu azive ediniwe ngakumbi kwaye athande ukutyeba;
• Kwimeko yobunzima bokutya ngexesha lomsebenzi, kuyacetyiswa ukuba kuziswe ukutya okulula kunye nokutya onokuzibamba ngesandla sakho, ukuze ungathinteli ukutya. Ke, kunokuba yinto enomdla ukuba neziqhamo ezomisiweyo, iapile, okanye ipakethi yokuqhekeza amanzi njengabaqhekezi bukhrim engxoweni yakho.

Ukongeza ekutyeni, kubalulekile ukwenza imithambo yomzimba ubuncinci amaxesha ama-3 ngeveki, kuba oku kuyanceda ukugcina ubunzima obufanelekileyo kunye nokuthintela izifo.

Kwimeko yokuthandabuza, eyona nto ifanelekileyo kukufuna ukukhokelwa yingcali yesondlo ukulungiselela isicwangciso sesondlo esilungelelaniswe neemfuno zakho, kuthathelwa ingqalelo iiyure zomsebenzi, iindlela zokutya kunye nezinye iiparameter ezibalulekileyo ukuze ube nokutya okusempilweni kwaye okulungeleleneyo.