Cwangcisa kwaye ulungiselele iimenyu usempilweni ukuya emsebenzini ibe yinto ebalulekileyo kubomi bethu bemihla ngemihla. Ngentwana encinci ntlangano, kunokwenzeka ukuba ujabulele izitya isondlo kwaye kumnandi kude nekhaya. Kule nqaku, sikunika isikhokelo esipheleleyo kunye neengcebiso, iingcamango kunye neendlela zokupheka ukufezekisa imenyu epheleleyo, ehlala ilungelelaniswe neemfuno zakho kunye nezinto ozikhethayo.
Kutheni kubalulekile ukuzisa ukutya okunempilo emsebenzini?
yiza neyakho isidlo ukusebenza akuvumeli kuphela ndoloza imali, kodwa qinisekisa ukuba utya izitya ezilungiselelwe izithako ezintsha nezisemgangathweni. mgangatho. Ukongeza, ikunceda ugcine a ukutya okunokulinganisela kwaye uphephe ukusetyenziswa ngokugqithisileyo kokutya okucutshungulwayo kakhulu.
Ngokutsho kweengcali zezondlo, ukutya ukutya usempilweni ngexesha lomsebenzi liphucula ingqalelo, kwandisa i mveliso kwaye igcina amanqanaba e amandla ezinzile. Oku kuguqulela kubulunga obungcono bobomi, ngaphakathi nangaphandle kwendawo yokusebenza.
Iingcebiso zokulungiselela iimenyu ezinempilo
Isitshixo ekufezekiseni imenyu elungeleleneyo kukucwangcisa kunye iyantlukwano. Apha sikushiyela iingcebiso ezisebenzayo zokucwangcisa ukutya kwakho:
- Cwangcisa ukutya kwakho kwangaphambili: Thatha umzuzwana ngempelaveki ukuyila imenyu yakho yeveki. Oku kuya kukuthintela ekuphuculeni ngeendlela ezingenampilo.
- Sebenzisa indlela yepleyiti: Yahlula izitya zakho zibe ziinxalenye ezintathu: i-50% kufuneka ibe yimifuno, i-25% yeeprotheni (isilwanyana okanye imifuno) kunye ne-25% eseleyo ye-carbohydrates.
- Ibandakanya imibala eyahlukeneyo: Un ipleyiti enemibala Ayithandeki nje kuphela, kodwa ikwaqinisekisa uluhlu olubanzi lwezondlo.
- Sebenzisa izikhongozeli ezifanelekileyo: Khetha i-tupperware engenamoya ye-BPA okanye izikhongozeli zeglasi ukuze ulondoloze ngcono isidlo kwaye uqinisekise impilo yakho.
- Yenza ibhetshi yokupheka: Pheka izixa ezikhulu zezinye izitya ezisisiseko (irayisi, iimbotyi, imifuno egcadiweyo, njl.njl.) ukudibanisa iveki yonke.
Iiresiphi ezisebenzayo nezisempilweni zokuthatha ukuya emsebenzini
Gqibezela iisaladi
Las i saladi Ziyindlela elula yokulungisa kunye nokuthutha. Hlanganisa izithako ezahlukeneyo kwaye uzame ngeendlela ezahlukeneyo zokunxiba ukuze ungaweli kwimonotony. Nazi ezinye iingcamango:
- Isaladi yeChickpea kunye netuna: Xuba i-chickpeas ephekiweyo kunye ne-tuna, i-cherry tomato, i-cucumber kunye ne-touch of cumin. Nxiba ngeoli yeoli kunye lemon.
- Iquinoa kunye nesaladi yemifuno: Pheka i-quinoa kwaye uhambe nayo kunye nepepper eyosiweyo, izaqathe kunye nesipinashi. Unokongeza amandongomane ukuyinika ukuthungwa.
- Isaladi ye-caesar ekhanyayo: Sebenzisa isifuba senkukhu eyosiweyo, i-lettuce, i-croutons epheleleyo kunye neyogathi yendalo yokunxiba kunye nemostade.
Izitya eziphambili ezifudumeza kakuhle
- Iibhola zenyama zaseTurkey kunye ne-tomato sauce: Bakhaphe ngerayisi emdaka okanye i-couscous. Esi sidlo asimnandi nje kuphela, kodwa sigcina ngokugqibeleleyo.
- I-Whole wheat pasta kunye nemifuno: Gcoba i-zucchini, izaqathe kunye nama-mushroom kwaye udibanise ne-spaghetti yengqolowa. Gqibezela ipleyiti nge itshizi egayiweyo.
- Isityu seLentil kunye nesipinatshi: Iklasikhi engayifuniyo i-microwave ukuba yonwabe, njengoko ibanda ngokulinganayo okanye ishushu.
Izitya ezibandayo ngeentsuku ezishushu
- IGazpacho eneqanda elibilisiwe: Iresiphi kuyahlaziya enokukhatshwa kunye nesonka sengqolowa kunye ne-hummus.
- Iitumato ezifakwe irayisi kunye ityhuna: Inketho elula kunye neyondlo ilungele ihlobo.
Amashwamshwam asempilweni
Phakathi kokutya, kubalulekile ukunyamekela oko sikutyayo. Apha sikushiyela ezinye amashwamshwam enempilo Yintoni onokuyithatha emsebenzini:
- Amantongomane: Iialmondi, i-walnuts okanye i-pistachios (kwinguqu yabo yendalo, ngaphandle kwetyuwa).
- Iinduku zokuhamba isanqante kunye ne-celery kunye ne-hummus.
- Iziqhamo ezitsha ezisikiweyo: Sandía, imelon okanye iapile ziinketho ezigqwesileyo.
- Isiqwenga seziqhamo kunye ne-infusion okanye iti kunye ne-saccharin.
- Iyogathi ecoliweyo.
- Iqhekeza lesonka sengqolowa kunye netshizi entsha okanye i-low-calorie jam.
- Ukuba udlala ezemidlalo okanye uchitha amandla amaninzi, unokuba nesandwich ityhuna encinci okanye iikuki ezimbalwa ezineglasi yobisi..
- Ukuba uyaphuma uyokufumana i-aperitif, akukho tywala. Khetha i-cockles, i-gherkins ekhethiweyo okanye ityhuna enepepile, amanzi okanye isiselo esithambileyo esilula.
Ukucwangcisa imenyu yeveki
Ukuba awukazi ukuba uqale phi, nanku umzekelo wemenyu epheleleyo yeveki:
- NgoMvulo: Isaladi yequinoa kunye nenkukhu eyosiweyo kunye namantongomane. Kwi dessert, iyogathi yendalo.
- NgoLwesibini: Iilentile kunye nesipinatshi. I-Snack: I-karoti inamathela kunye ne-hummus.
- NgoLwesithathu: I-pasta yengqolowa epheleleyo kunye nemifuno eyosiweyo. Isiqhamo njenge dessert.
- Lwesine: Iibhola zenyama yenkukhu kunye nerayisi emdaka. I-Snack: Amandongomane.
- NgoLwesihlanu: I-Gazpacho kunye ne-toast kunye ne-hummus kunye nepepper eyosiweyo. Kwi dessert, ivatala.
Ukulungiselela imenyu yakho yomsebenzi kufuna umgudu omncinci ekuqaleni, kodwa izibonelelo azinakuphikiswa. Ngale mibono kunye neeresiphi, unokonwabela izidlo usempilweni kwaye okumnandi okuya kukunceda uhlale ugcwele amandla kunye nenkuthazo kwiveki yonke.
Lumka! Ewe ungatya phakathi kokutya, kodwa ngentloko. Ezinye iingcebiso:
- Khetha ukunqanda ukutya okwenziwa ngoomatshini, iitshiphusi kunye neebhanti. Soloko uneziqhamo, iyogathi okanye iziqhoboshi ezipheleleyo esandleni ukuphepha izilingo.