Isifo seswekile esimnandi-iOfisi yokuTya iOfisi

Umxholo

• Isikhokelo sakho sokutya ukutya okunesifo seswekile emsebenzini
• Yitya ukutya okusempilweni
• Ziqhelanise nokutya okutyayo
• Yintoni ekufuneka uyijongile kwi-snack elungele iofisi
• Ukutya okutyayo okuphezulu kweswekile ukupakisha emsebenzini
• 1. 1/2 indebe ekhuselweyo edamame
• 2. 1 ikomityi yeswekile snas ertyisi + 1/4 indebe hummus
• 3. I-ounces ezi-6 (ezingenaswekile) iyogathi yamaGrike + 1/2 yekomityi raspberries + 1 icephe elijikiweyo iialmondi ezifafazwe ngetepuni 1-2 zesinamon
• 4. 1 indebe yecottage cheese + 1/2 yekomityi enepinapple ecoliweyo
• 5. 1 umtya wesonka samasi + 1 ikomityi yetamatisi yetsheri efafazwe ngecephe elingu-1 leviniga yebhalsamic + 3-4 amagqabi e-basil acoliweyo
• 6. Isilayidi esinye seengqolowa zengqolowa epheleleyo + i-1/4 i-avokhado
• 7. Iipuni ezimbini zeepecans + 1/2 ibhatata emnandi
• 8. 1 indebe yeti eluhlaza + 1 iialmondi + 1 iapile encinci

Iialmonds, iipistachios, ipapa ... idrowa yedesika yeofisi yakho sele ikukugcina ukutya okune-carb ephantsi. Ngesifo seswekile, oku kukutya okutyiwa kubalulekile kubalulekile ukulwa indlala kunye nokulawula iswekile yegazi lakho.

Kodwa ukuba uyadika kwa amashwamshwam amadala afanayo, isenokuba lixesha lokudibanisa. Njengengcali yokutya okutya kunye nomhlohli onesifo seswekile, izimuncumuncu kunye nokucwangciswa kokutya uncedo lwesicelo sokuqala endisifumana kubaxhasi. Ngezantsi zizimvo ezisibhozo zokunyusa umdlalo wakho wokutya kunye nokutya okutsha okwanelisayo kwaye okumnandi.

Isikhokelo sakho sokutya ukutya okunesifo seswekile emsebenzini

Khumbula, ukucwangcisa kwangaphambili kuluncedo ngakumbi emsebenzini. Kulula kakhulu ukuba sigutyungelwe ziintlanganiso, iiprojekthi, kunye nexesha elibekiweyo esinokuthi ngesiquphe sisuke kulo ndilambile kancinci ukuya uqwengile. Ukuba nokutya okutyayo okunesifo seswekile ngesandla kuya kukunika enye indlela esempilweni xa umntu osebenza naye engenisa ezo donuts zakusasa, iipheki zasemva kwemini, okanye isitya seelekese esihlala sikhona.

Xa kuziwa ekukhetheni amashwamshwam akho, cinga malunga nokuba nini, njani, kunye nento oza kuyitya.

Yitya ukutya okusempilweni

Ngokufanelekileyo, uya kulambela amashwamshwam malunga neeyure ezimbini ukuya kwezintathu emva kokutya kwakho okuphambili. Ukuba ulambile ngaphantsi kweeyure ezimbini emva kokutya, unokufuna ukuvavanya ukuba ngaba utya ukutya okulinganayo. Ukutya okuphezulu kwiicarbohydrate kunye neeprotheyini ezisezantsi, ifayibha, kunye namafutha zihlala zetyisa ngokukhawuleza, ziphakamise amanqanaba eglucose egazini, kwaye zisishiye sifuna okungakumbi ngokukhawuleza.

Ziqhelanise nokutya okutyayo

Ukukhumbula into oyityayo, ukucinga ngenene nokuba kutheni usitya, kwenza umahluko. Indawo yokuqala abathengi bam bathi bayaziphambuka iindlela zokutya eziseofisini. Kwaye ngenxa yokuba ngaphezulu kwama-40 epesenti yabantu abadala baseMelika bayavuma ukuba banengxaki yokutya, kusenokwenzeka ukuba uyayenza eofisini xa ishedyuli yakho iphambana.

Ukutya ngaphandle kokuphazamiseka, okubandakanya ukungatyi phambi kwesikrini (iTV, ikhompyuter, ifowuni), kunokuphucula amanqanaba eswekile yegazi.

Yintoni ekufuneka uyijongile kwi-snack elungele iofisi

I-snack efanelekileyo ye-diabetes efanelekileyo yeofisi kufuneka:

• ukwazi ukutyiwa ubanda ungaphekwanga okanye ufudunyezwe
• ziqulathe phakathi kwe-10 ukuya kwi-20 yeegram zekhabohayidrithi zizonke
• ube ngumthombo olungileyo wefayibha kunye neprotein, ezizezona zinto ziphambili zokutya okuneziphumo ezineswekile yegazi (jonga ukubandakanya ubuncinci be-2-3 gram yefayibha kunye ne-6-7 yeeprotheyini)
• unuka kamnandi okanye awunuki kwaphela, yibambe ityhuna kunye namaqanda abilisiwe (sifuna ukuba abo usebenza nabo bonwabe ukuba usitya impilo, nawe!)
• kufuna ulungiselelo oluncinci kunye nomzamo (zama ukuzisa amashwamshwam aneleyo ngoMvulo ukukugcina evekini)
• ubekhona njengokubamba ngokukhawuleza kunye nokuya kwiivenkile okanye iivenkile eziluncedo, xa ulibele ukuyipakisha okanye ufuna ukutya okuncedisayo

Ukutya okutyayo okuphezulu kweswekile ukupakisha emsebenzini

Nalu uluhlu lwezinto ezisibhozo eziphezulu zokulungela iofisi, ukutya okuneswekile okunomdla. Zinencasa, zine-carb ephantsi, kwaye zilungile ngemizuzwana.

1. 1/2 indebe ekhuselweyo edamame

Nge-11 gram yeprotein kunye ne-4 gram yefayibha, i-edamame sisiqwengana esonelisayo esingayi kutsala amanqanaba eswekile yegazi.

2. 1 ikomityi yeswekile snas ertyisi + 1/4 indebe hummus

I-ertyisi ezineswekile ezi-crasy zilungile xa ufumana umnqweno wokutya. Le combo ayinayo i-cholesterol kwaye iqulethe ngaphezu kweepesenti ezingama-80 zeemfuno zakho zemihla ngemihla ye-vitamin C.

3. I-ounces ezi-6 (ezingenaswekile) iyogathi yamaGrike + 1/2 yekomityi raspberries + 1 icephe elijikiweyo iialmondi ezifafazwe ngetepuni 1-2 zesinamon

I-Raspberries sesinye seziqhamo ezinefayibha ephezulu, ezenza ukuba zibe sezantsi kwisalathiso se-glycemic index, ezinokukunceda ukugcina iswekile yegazi lakho ilawulwa, ngakumbi xa ixutywe ne-protein ephezulu ye-yogurt kunye ne-almonds ene-fiber eninzi. Yenza le ofisi ye-snack ibe nobubele ngokuzisa izithako ezininzi ngoMvulo, ke ilungile iveki yonke.

4. 1 indebe yecottage cheese + 1/2 yekomityi enepinapple ecoliweyo

Le combo ineeprotein ephezulu ifumana ubumnandi bendalo kwipinapple. Iinanapple iqulethe i-enzyme bromelain, enokunciphisa ukudumba, ukuphumla kwezihlunu, kunye nokunciphisa ukudumba kwe-osteoarthritis.

5. 1 umtya wesonka samasi + 1 ikomityi yetamatisi yetsheri efafazwe ngecephe elingu-1 leviniga yebhalsamic + 3-4 amagqabi e-basil acoliweyo

Akukho sidingo sokulinda de kube sisidlo sangokuhlwa esimnandi! Iitumato ziqulathe izakha mzimba ezibalulekileyo njenge vithamin C, isinyithi, kunye novithamini E. Ziye zithathwa njengokutya okuphezulu yi-American Diabetes Association, ke zive ukhululekile ukonwabela ukungabinatyala kwaye uhlala uziva.

6. Isilayidi esinye seengqolowa zengqolowa epheleleyo + i-1/4 i-avokhado

Ayisiyo-toast yeastastic kuphela, kodwa isempilweni nayo. Bamba isilayi sesonka sengqolowa esipheleleyo kwaye usasaze isinye kwisine se-avocado ngaphezulu. Gqibezela ngezinto ozithandayo ezingenayo ityuwa ezinje ngombala obomvu wepepile, ipepile esandula ukwenziwa, okanye umgubo wegalikhi. Le combo iya kukugcina ugcwele iiyure kunye nefayibha ephezulu kunye namafutha asempilweni. Kulabo bathintela isonka, i-1/2 indebe yee-chickpeas ezinamathanga asezantsi enkonkxiweyo exutywe ne-avocado edayisiweyo, incindi yelamuni, kunye ne-drizzle yesosi eshushu sisidlo esine-fiber esine-gluten.

7. Iipuni ezimbini zeepecans + 1/2 ibhatata emnandi

Nciphisa iipunipoons ezi-2 zee-pecans kwisiqingatha seebhatata ezibhakiweyo kunye nesinamon. Le combo iphefumlelweyo isemazantsi iya kuyanelisa izinyo lakho elimnandi. Ii-pecans zingumthombo olungileyo we-magnesium, ehlala iphantsi kubantu abane-2 yeswekile. Unokonyusa ubuntununtunu kwi-insulin kwaye uncede ulawulo lwakho lweswekile egazini.

8. 1 indebe yeti eluhlaza + 1 iialmondi + 1 iapile encinci

Iti eluhlaza zombini ziyonyusa imetabolism yakho kwaye zikwenza amanzi, okunceda ukunciphisa igazi lakho kunye namanqanaba eswekile esezantsi yegazi. Iiamangile kunye neeapile zibonelela ngokulinganisela kweecarbohydrate, iiprotein, kunye namafutha asempilweni.

Ukutya okungaphezulu kwe-carb kunye nemibono yokutya, jonga esi sicwangciso sokutya seswekile seentsuku ezi-7 simahla.

ILori Zanini, iRD, iCD, yingcali eyaziwayo kwilizwe, yokutya kunye neyokutya. NjengoDietiti obhalisiweyo kunye noMhlohli weSwekile oQinisekisiweyo, unceda abanye bafunde indlela yokusebenzisa ukutya ukulawula iswekile yegazi kunye nokuphucula ubomi babo! Ungumbhali we Yitya Into Oyithandayo Iswekile Cookbook kwaye uboniswa rhoqo kwimithombo yeendaba, kubandakanya i-LA Times, CNN, DoctorOz.com, SHAPE, SELF, Forbes, kunye nabanye.

Ukufumana iindlela zokupheka ezineswekile, ezinobubele, ndwendwela iwebhusayithi yakhe ku-www.LoriZanini.com okanye umlandele kuFacebook.com/LoriZaniniNutrition.