Wannan tsarin abinci ne An tsara musamman don duk waɗannan matan da suke aiki a matsayin sakatare Kuma suna buƙatar rasa wasu ƙarin fam. Abinci ne mai sauƙaƙan bi kuma ya dace ga waɗanda ke yin irin wannan aikin. Idan kun bi shi sosai. Zai ba ku damar rasa kilo 2 cikin kwanaki 10 kacal.
Idan ka kuduri aniyar sanya wannan tsarin abinci a aikace dole ka sami a lafiya halin da ake cikiSha ruwa mai yawa kamar yadda zai yiwu kowace rana, zaƙi duk infusions tare da mai zaki da kakar abinci tare da gishiri, ganye, ruwan 'ya'yan lemun tsami, vinegar da ƙananan adadin man zaitun.
Misali na menu na yau da kullun:
Breakfast: 1 jiko na ganye da yanka 2 na biredi bran yada tare da haske jam.
Safiyar rana: 1 jiko da 1 'ya'yan itace.
Abincin rana: miya mai haske 1 da kuma hidimar salatin kayan lambu guda 1 ko 2 ƙarami na zucchini tart.
Tsakar rana: 1 shayi na ganye da mashaya hatsi mai haske 1.
Abun ciye-ciye: 1 shayi na ganye da yoghurt mai ƙarancin mai 1 tare da 'ya'yan itace ko 1 haske girgiza.
Abincin dare: 1 yanki na nama, kaza ko kifi, 1 yanki na dankali mai dankali da 1 yanki na gelatin haske.
Abin da za ku ci a ofis idan aikinku ba ya aiki
A cikin dogon lokaci da aka kashe a gaban kwamfutar, adadin kuzari yana raguwa, kuma yana da kyau a ba da fifiko ga cin abinci lafiya wanda ke guje wa zafin yunwa da bacci. Zaɓi 'ya'yan itatuwa da kayan marmari (apples, lemu, ayaba, karas, tumatir, cucumbers), ingancin sunadaran (nama mai laushi, kifi kamar mackerelqwai, legumes da goro) da hadaddun carbohydrates (buredi gabaɗaya, taliya da shinkafa, dankalin turawa) don dorewar kuzari.
Idan kamfanin ku yana da injunan siyarwa, za su iya zama abokan tarayya idan kun zaɓi cikin hikima: sabo ne 'ya'yan itace, salads, yogurts, kwayoyi y abin sha mai kyau (ruwa, infusions). Shagunan wayo da firiji masu wayo suna sauƙaƙa samun daidaiton zaɓuɓɓuka a kowane lokaci.
Guji zagi kara sugars, Fats mai cikakken yawa y gishiri mai yawawanda ke inganta gajiya da kiba. Kula da a m hydration kuma É—auki É—an gajeren hutu mai aiki don rama halin zaman gida.
Harvard Plate ya yi amfani da Tupperware
Shirya akwatin abincin ku na bin Harvard Plate: kusan 1/2 na farantin a cikin kayan lambu, 1/4 furotin maras nauyi (Legumes, kifi, nama maras kyau, qwai) da 1/4 a cikin dukan hatsiDon kayan zaki, ba da fifiko sabo ne 'ya'yan itace.
Amincewar abinci a ofis: kaucewa shirye-shiryen dafaffen sauƙi Idan ba za ku iya ba da garantin sarkar sanyi ba, iyakance miya da kwai ko madara; budewa gwangwani da kayan marmari-cushe kafin cin abinci; kayan yaji Shirya salads nan da nan don kada su yi laushi; kuma kula da tsaftacewa na kwantena da kayan aikiKa tuna cewa griddles da wasu soyayyen abinci na iya bushewa lokacin da aka sake zafi, kuma irin kek ɗin ya rasa nasu.
Idan babu firiji ko microwave
Zaɓi jakar isothermal Tare da fakitin sanyi don kiyaye abincin ku lafiya. Koyaushe defrost. cikin firiji daren da ya gabata; guje wa amfani da zafi na yanayi azaman hanyar rage sanyi.
Batch dafa abinci da kuma shirin mako-mako
Yi amfani da karshen mako don menus shiryawa da dafa abinci. Ajiye a cikin firiji da wuri-wuri (ba fiye da sa'a ɗaya ba a cikin ɗaki) kuma, idan kun ƙware wajen sarrafa zafin jiki, mutunta yanayin zafi mai aminci (≥70 °C) don adanawa na kwanaki 4-5 tare da garanti. sansanonin shirye (shinkafa ko dankali, dafaffen kayan lambu) da kari da furotin. umeunƙun legume Suna inganta dandano tare da hutawa; idan kun canza tsare-tsaren ku, sanya a cikin firiji har zuwa sa'o'i 48 sannan ku daskare a kowane yanki. A guji daskare miya da ca don kar a canza salo.
Hanyoyi masu amfani don gujewa fadawa cikin monotony
Alterna salatin legumeSoyayyen soya da stews: chickpeas tare da alayyafo, dukan noodles na alkama tare da broccoli da kaza maras kyau, hake tacos tare da tumatir ko hake meatballs a koren miyaIdan ka zaɓi tuna poke, yana ba da garantin a isasshen sanyayaA cikin sigar vegan, gwada Rice porridge tare da tofu da alayyafo ko hummus tare da dafaffen farin kabeji a cikin batir mara kwai.
Ƙarin dabaru masu sauri: dukan alkama nade tare da avocado, Kale, quinoa, alayyafo da kaza; taliyar alkama al dente tare da kayan lambu da wani yanki mai sarrafawa; quinoa da kyau wanke tare da sautéed kayan lambu; kabewa puree tare da leek, albasa da seleri (rabo don daskarewa); launin ruwan kasa shinkafa tare da kwai ko turkey; kuma lafiyayyen abinci kamar goro ko yankakken 'ya'yan itace.
Bayyana Dokoki Goma don Manyan Sakatarorin
- Ayi karin kumallo da abun ciye-ciye tsakiyar safiya don guje wa yawan cin abinci.
- Daidaita rabo (Yi oda rabin rabo idan kun ci a waje) da kuma ajiye duk abin da ya rage.
– Ba da fifiko kifi da kayan lambu kullum da wancan 'ya'yan itace zama kayan zaki.
- Barasa matsakaici a cikin abincin kasuwanci; kauce desserts tare da abun ciye-ciye.
- HaÉ—a abinci tare da aikin motsa jiki mai sauki a cikin yini.
– Kasance cikin ruwa; sawa ruwa a hannu.
– Ƙarfafa naku ilimin abinci mai gina jiki don yanke shawara mafi kyau.
10 abinci da inganta mayar da hankali da kuma yawan aiki
Salmon da blues: omega-3 don ƙwaƙwalwar ajiya da yanayi. Ruwa: Yana hana gajiya da ciwon kai. Dark berries: neuroprotective antioxidants. Koren shayi/match: Santsi, kuzari mara kololuwa.
Dark cakulan ≥70%: maganin kafeyin da magnesium don rage damuwa. Kwayoyi/almonds: lafiya fats, bitamin E, da amino acid. Qwai: choline da bitamin B. Avocado: Yana inganta kwararar jini na kwakwalwa. Plantain: ci gaba da glucose da satiety. Brown shinkafa: Magnesium don aiki da rage damuwa.
Yarda da waɗannan ƙa'idodin zai ba ku damar kiyayewa barga makamashiMafi kyawun sarrafa yunwa da kula da hankali ba tare da sadaukar da dandano ba. Tare da ƙaramin tsari, aikin ofis da daidaitaccen abinci na iya zama tare ba tare da wahala ba.
