Yini ongayidla uma usebenza ebusuku?

-Delile

• Yini okufanele udle ngaphambi kokulala
• Yini okufanele udle ngaphambi kokuba uqale ukusebenza
• Yini okufanele udle ngenkathi usebenza
• Ezinye izincomo zokudla okunempilo

Ukusebenza ngamashifu kwandisa amathuba okuba nezinkinga ezifana nokukhuluphala, isifo sikashukela, isifo senhliziyo, izinkinga zokugaya ukudla nokudangala ngoba amahora angajwayelekile angaphazamisa ukukhiqizwa okufanele kwamahomoni.

Labo abasebenza ngokushintshana nabo badinga ukudla izidlo ezi-5 noma eziyisi-6 ngosuku, ngaphandle kokweqa noma ikuphi ukudla, futhi kufanele bazivumelanise namahora okusebenza omnikazi. Ngaphezu kwalokho, kubalulekile ukugwema i-caffeine eyeqile emahoreni ama-3 ngaphambi kokulala ukuze ungaphazamisi ukulala, ngaphezu kokudla ukudla okulula ukuze umzimba ulale futhi uphumule kahle.

Funda ukuthi ungakuthuthukisa kanjani ukulala kwalabo abasebenza ngamashifu.

Yini okufanele udle ngaphambi kokulala

Lapho umuntu esebenze ubusuku bonke, ngaphambi kokulala kubalulekile ukuba nesidlo sasekuseni esilula kodwa esinomsoco ukuze ithumbu lingasebenzi kakhulu nomzimba ukwazi ukuphumula kangcono.

Ngokufanelekile, lesi sidlo kufanele sidliwe cishe ihora elilodwa ngaphambi kokulala, sinamafutha amancane, aqukethe amaprotheni nama-calories aphansi, anama-calories angama-200. Ezinye izibonelo yilezi:

• I-yogurt enesikhumba esinesinkwa esimnandi esinoshizi omhlophe onamafutha amancane;
• Ubisi olunamakhekhe nebhisikidi kaMaria nesithelo;
• Amaqanda ama-2 abilisiwe noma agayiwe ngesinkwa esiphelele;
• Izithelo ezibushelelezi ezine-toast ephelele ne-1 isipuni se-dessert sebhotela noma ibhotela lamantongomane.

Abasebenzi abalele emini kumele bakhethe indawo ethule nengacacile ukuze umzimba ukwazi ukulala ubuthongo obukhulu. Kubalulekile futhi ukugwema ukuphuza ikhofi amahora amathathu ngaphambi kokulala, ukuze i-caffeine ingabangeli ukuqwasha.

Yini okufanele udle ngaphambi kokuba uqale ukusebenza

Ngaphambi kokuqala umsebenzi, kufanele ube nokudla okuphelele, okunikeza amandla nezakhi zosuku lomsebenzi. Ngaleso sikhathi, ungaphuza neziphuzo ezine-caffeine, njengekhofi, ukugcina umzimba wakho usebenza. Izibonelo zokudla kwangaphambi komsebenzi ngokwesheduli yilezi:

• Ukudla kwasekuseni: 1 ingilazi yobisi enekhofi elingenashukela + isemishi elilodwa lesinkwa esisanhlamvu esinamaqanda abilisiwe nocezu lweshizi + 1 banana;
• Isidlo sasemini: Ukuphakelwa isobho okungu-1/120 g we-steak eboshiwe
• Isidlo sakusihlwa: I-130 g yezinhlanzi ezibhakiwe + amazambane abilisiwe + isaladi eboshiwe nemifino kanye namantshontsho + izithelo eziyi-1 ze-dessert

Ngaphambi kokuqala umsebenzi, futhi ungaba nekhofi ekupheleni kokudla noma phakathi namahora okuqala omsebenzi. Labo abafika ekhaya ngezikhathi zantambama, bangakhetha ukuba nesidlo sasemini emsebenzini noma ukudla okulula okuyi-2 ekuseni futhi badle isidlo sasemini ngokushesha nje lapho befika ekhaya, kubalulekile ukuthi ungachithi amahora angaphezu kwama-4 ungadlanga lutho.

Yini okufanele udle ngenkathi usebenza

Ngaphezu kwesidlo esikhulu, umuntu udinga ukwenza okungenani okokudla oku-1 noma okungu-2 ngesikhathi somsebenzi, kuya ngoshintsho abalwenzayo, futhi kufanele afake ukudla okufana nalokhu:

• 1 ingilazi ye-yogurt elula + isinkwa esiphelele nebhotela, i-hummus, i-guacamole noma ibhotela lamantongomane;
• 1 ingilazi yesaladi lesithelo elinefilakisi;
• 1 ukukhishwa kwamaprotheni, njengenkukhu noma i-turkey, ushizi onamafutha amancane, amaqanda noma i-tuna, nesaladi yemifino eluhlaza noma ephekiwe;
• 1 inkomishi yekhofi enobisi olunamafutha + i-toast ephelele engu-4;
• 1 inkomishi ye-gelatin;
• Izithelo ezi-1 ezomisiwe;
• 1 ukuphaka izithelo;
• 1 noma 2 ama-pancake aphakathi nendawo (alungiselelwe ubhanana, iqanda, i-oats nesinamoni) nebhotela lamantongomane noma ucezu olu-1 lukashizi omhlophe.

Abasebenza eShift kufanele balwele ukuba nezikhathi ezijwayelekile zokudla, ukulala nokuvuka. Ukugcina inqubo kuzokwenza umzimba usebenze kahle, ukumunca kahle izakhi ezifakiwe nokugcina isisindo. Bona amathiphu wokuthi ungalawula kanjani isifiso sokudla entathakusa.

Nazi izinketho zokudla okulula okunempilo ongakudla ebusuku:

Ezinye izincomo zokudla okunempilo

Esinye iseluleko esibalulekile kubasebenzi basebusuku noma abasebenza amashifu yile:

• Thatha ibhokisi lesidlo sasemini elinokudla kanye nokudla kwasekhaya, lokhu kuzosiza ukukhetha izinketho ezinempilo, ngoba njengoba insizakalo yokudla noma ibha yokudla okudla okuvamile ivame ukukhawulelwa ngesikhathi sokushintshwa ebusuku, kuzoba nengozi encane yokukhetha izinketho ezingenampilo;
• Zama ukukhetha izingxenye ezifanele, njengoba kungahle kuthakazelele ukudla izingxenyana ezincane, esikhundleni sokudla okuphelele ngokwengeziwe ngesikhathi sasebusuku. Lokhu kuzosiza ukuvimbela ukuzuza kwesisindo nokuvikela ukulala;
• Gcina ukusetshenziswa kuketshezi njalo ukuhlala unamanzi ngesikhathi sosuku lomsebenzi;
• Gwema ukuphuza iziphuzo ezibandayo noma iziphuzo ezinoshukela, kanye namaswidi nokudla okunamafutha amaningi, njengoba kungenza umuntu azizwe ekhathele kakhulu futhi athande ukuzuza kwesisindo;
• Uma kunzima ukuthola ukudla ngesikhathi sokushintshwa komsebenzi, kunconywa ukuthi ulethe ukudla okulula nokusebenzisekayo ongaba nayo esandleni sakho, ukuze ugweme ukweqa ukudla. Ngakho-ke, kungahle kube nentshisekelo yokuba nezithelo ezomisiwe, i-apula, noma iphakethe labaqhekezi bamanzi njengabaqhekezi bakakhilimu esikhwameni sakho.

Ngaphezu kokudla, kubalulekile futhi ukuzivocavoca umzimba okungenani ama-3 ngeviki, ngoba lokhu kuzosiza ekugcineni isisindo esifanele nokuvikela izifo.

Uma kwenzeka ungabaza, inhloso ukufuna ukuholwa ngudokotela wezokudla ukulungisa uhlelo lokudla okunempilo oluvumelaniswe nezidingo zakho, kucatshangelwa amahora okusebenza, imikhuba yokudla neminye imingcele ebalulekile ukuze ube nokudla okunempilo futhi okunempilo.