Wannan shi ne tsarin abinci na abinci An tsara shi musamman ga ma'aikatan ofis waɗanda ke son rasa waɗannan ƙarin fam. Tsari ne mai sauqi don aiwatarwa kuma na ɗan gajeren lokaci. Idan kun yi shi sosai, zai ba ku damar rasa kimanin kilo 3 cikin kwana 12.
Idan kun ƙudura don aiwatar da wannan tsarin abincin a aikace, kuna buƙatar samun a isasshiyar yanayin lafiya, sha ruwa mai yawa kamar yadda zai yiwu yau da kullum, dandana infusions tare da mai zaki da kakar kadan abincin ku. Dole ne ku maimaita menu daki-daki a kasa kowace rana kuna bin abincin.
Kullum menu
Breakfast: 1 kofin shayi, 1 orange da 1 apple.
Safiyar rana: 1 yogurt mara nauyi.
Abincin rana: na gida broth, 2 zurfin faranti na salatin kayan lambu na zabi da kuma 1 serving na haske gelatin. Kuna iya sha kamar yadda kuke so.
Tsakar rana: Gilashin 1 na mai santsi na 'ya'yan itace 1 da kuka zaɓa.
Abun ciye-ciye: Kofi 1 na kofi, 1 kiwi da 2 yanka cuku da salat.
Abincin dare: Kashi 1 na nama, kaza ko kifi, yoghurt mai ƙarancin mai 1 da ayaba 1.
Kafin kwanciya barci: 1 kofin kore shayi.
Abin da za ku ci idan aikinku ba ya aiki
Idan kamfanin ku yana da injinan siyarwa, zaɓi zaɓuɓɓukan siyarwa. lafiya saida: 'ya'yan itace sabo, cikakken salati, yogurts na halitta, kwayoyi marasa sukari da abubuwan sha kamar ruwa, infusions da ruwan 'ya'yan itace 100%. Lokaci-lokaci. A guji abinci mai sarrafa gaske mai wadatar sikari da mai ƙarancin inganci.
Abinci don iyakancewa da halayen da aka ba da shawarar
Yi ƙoƙarin ragewa kara sugars (abin sha mai laushi, irin kek, kukis), Fats mai cikakken yawa a wuce haddi (nama mai kitse sosai, kayan kiwo duka a adadi mai yawa) da Sal don kula da hawan jini da lafiyar zuciya. Kula da a m hydration da ruwa; infusions abokan hulɗa ne masu kyau, kuma ruwan 'ya'yan itace ko abubuwan sha masu sukari sun fi dacewa a sha lokaci-lokaci.
Ka guje wa tsallake abinci kuma kada ku bar lokaci mai yawa a tsakanin su: ta wannan hanyar za ku daidaita jini kuma a guji binges. Cin abinci a hankali da nesa da kwamfuta yana taimakawa m gamsuwa kuma yana inganta narkewa.
Smart Planning: Harvard Plate and Batch Cooking
Don tsara Tupperware É—in ku, yi amfani da Harvard Plate: rabin farantin kayan lambu, kwata ingancin furotin (kayan legumes, nama maras kyau, kifi, kwai) da kwata dukan hatsi ko tubers. Don kayan zaki, sabo ne 'ya'yan itace.
Tsara wani tsari dafa abinci Mako-mako: A dafa abinci iri-iri ( dafaffen shinkafa ko dankali, dafaffen kayan lambu, legumes mai tuƙa) da firiji da wuri-wuri, da kyau a cikin awa 1 na dafa abinci. Idan kun ƙware a dafa abinci mai sarrafa zafin jiki kuma ku cimma aƙalla 70 digiri, Kuna iya ajiye shi har tsawon kwanaki 4 ko 5, kiyaye dandano da aminci.
Amintaccen abinci a ofis
Tabbatar idan akwai firiji da microwave a wurin aiki. Ba tare da firiji ba, yi amfani da jakunkuna masu É“oye tare da fakitin sanyi da kauce wa danyen abinci ko kifi maras dafawa, abincin teku, nama da kwai, da kuma miya da kwai ko madaraKoyaushe defrost a cikin firji da sanya salads kafin a ci abinci don adana yanayin su.
Ajiye kwantena da kayan aiki marasa aibi, kuma ku ci daga allon madannai don rage girman gurɓatawaIdan ba za ku iya zafi ba, ba da fifiko ga jita-jita masu sanyi masu aminci: salads na legumes, tortillas, wraps, empanadas da sanwicin hatsi gabaɗaya daidai gwargwado.
Takamaiman ra'ayoyin don abinci mai lafiya da tupperware
- Cikakken salatin: Chickpeas, lentil, ko wake tare da kayan lambu; tuna tare da kwai mai tauri; poke-style tare da tuna da avocado.
- Babban darussa: Quinoa tare da kayan lambu da kaji; shinkafa launin ruwan kasa tare da curry kaza; kifi kifi tare da broccoli; dukan-alkama taliya tare da na gida Bolognese.
- Sauran zaɓuɓɓuka: Kayan lambu tortillas ko frittatas; cocas na gida da empanadas; turkey da avocado kunsa; hummus tare da steamed farin kabeji mai rufi a cikin madara kayan lambu.
- Abincin ciye-ciye: 'Ya'yan itace na yanayi, yogurt na halitta, kwayoyi, sandunan karas tare da humus. Ruwa da shayi na ganye sune abubuwan sha na zabi.
Bayyana girke-girke na lentil mai yaji don ofis
A cikin kwanon rufi, zafi man zaitun kuma a ɗan ɗanɗana tare da itace kirfa, cardamom, 'ya'yan coriander, ganyen laurel, tabawa na curry, paprika, da barkono barkono. Cire kayan yaji, dakakken tafarnuwa da yankakken albasa; ƙara tumatir (soyayye ko mashed), kofi na kayan marmari, idan ya tafaso, a zuba lentil dafaffe da magudanar ruwa. Simmer na ƴan mintuna kaɗan, daidaita gishiri da hidima. Za ku sami abincin cikawa, mai wadata fiber da kayan lambu sunadaran, cikakke don sake zafi ko jin daɗin dumi.
Ku ci a É—akin cin abinci, a waje ko tare da Tupperware
A cikin gidajen cin abinci na kamfani yawanci ana samun daidaitattun menus da zaɓuɓɓuka don mai cin ganyayyaki ko kuma mutanen da ke rage kiba. Idan kuna amfani da Tupperware, tsara makon ku, canza shirye-shiryenku da kakar a halin yanzuLokacin cin abinci, guje wa menus masu nauyi sosai, iyakance barasa kuma yana ba da fifikon hanyoyin dafa abinci masu sauƙi.
Cin abinci mai kyau a ofis yana yiwuwa tare da hasashen y halaye masu kaifin basiraMenu na asali kamar wanda aka ba da shawara, haɗe tare da tsarawa, amincin abinci, da zaɓin lafiya a cikin kowane mahallin aiki, yana taimaka muku sarrafa nauyin ku, kula da kuzarinku, da yin aiki tare da tsabtar tunani kowace rana.
