Zomwe mungadye mukamagwira ntchito usiku?

Zamkati

• Zomwe mungadye musanagone
• Zomwe mungadye musanayambe kugwira ntchito
• Zomwe mungadye mukamagwira ntchito
• Malangizo ena azaumoyo

Kugwira ntchito mosinthana kumawonjezera mwayi wokhala ndimavuto monga kunenepa kwambiri, matenda ashuga, matenda amtima, mavuto am'magazi komanso kukhumudwa chifukwa maola osasinthika amatha kusokoneza kupangidwa koyenera kwa mahomoni.

Omwe amagwira ntchito mosinthana amafunikanso kudya zakudya zisanu kapena zisanu patsiku, osadumpha chakudya chilichonse, ndipo ayenera kusintha nthawi yogwirira ntchito ya mwini wake. Kuphatikiza apo, ndikofunikira kupewa caffeine wochulukirapo maola atatu musanagone kuti musasokoneze kugona, kuwonjezera pa kudya zakudya zopepuka kuti thupi lizigona ndi kupumula bwino.

Phunzirani momwe mungapangitsire tulo ta iwo omwe amagwira ntchito mosinthana.

Zomwe mungadye musanagone

Munthu akagwira ntchito usiku wonse, asanagone ndikofunikira kudya chakudya cham'mawa chopepuka koma chopatsa thanzi kuti matumbo asamagwire ntchito kwambiri ndipo thupi limatha kupumula bwino.

Momwemonso, chakudyachi chiyenera kudyedwa pafupifupi ola limodzi musanagone, mafuta ochepa, okhala ndi mapuloteni komanso ma calories ochepa, okhala ndi ma calories 200. Zitsanzo zina ndi izi:

• Yogurt yosalala ndi mkate wamphumphu wokhala ndi mafuta oyera oyera ochepa;
• Mkaka wosakanizika ndi bisiketi ya Maria ndi chipatso;
• 2 mazira owiritsa kapena ophika ndi mkate wamphumphu;
• Zipatso za smoothie zokhala ndi toast yathunthu ndi supuni 1 ya batala kapena batala wa chiponde.

Ogwira ntchito omwe amagona masana ayenera kusankha malo opanda phokoso komanso osadziwika bwino kuti thupi ligone tulo tofa nato. Ndikofunikanso kupewa kumwa khofi maola atatu musanagone, kuti caffeine isayambitse kugona.

Zomwe mungadye musanayambe kugwira ntchito

Musanayambe ntchito, muyenera kukhala ndi chakudya chokwanira, chomwe chimapereka mphamvu ndi zopatsa mphamvu patsikulo. Nthawi imeneyo, mutha kumwa zakumwa za khofi, monga khofi, kuti thupi lanu likhale logwira ntchito. Zitsanzo za chakudya chisanachitike ntchito malinga ndi ndandanda ndi:

• Chakudya cham'mawa: 1 chikho cha mkaka ndi khofi wopanda shuga + 1 sangweji yambewu yambewu yonse ndi dzira lowira ndi chidutswa cha tchizi + nthochi 1;
• Chakudya: Msuzi 1 wothandizira + 120 g wa steak wouma + supuni 3 za mpunga wofiirira + supuni 3 za nyemba + makapu awiri a saladi yaiwisi kapena 1 chikho cha masamba ophika + 1 chipatso cha mchere
• Chakudya 130 g wa nsomba zophika + mbatata yophika + saladi wolukidwa ndi masamba ndi nsawawa + 1 zipatso zamchere

Musanayambe ntchito, amathanso kumwa khofi kumapeto kwa chakudya kapena nthawi yoyamba kugwira ntchito. Omwe amabwera kunyumba madzulo, amatha kusankha kudya nkhomaliro kuntchito kapena azidya chakudya chamasana awiri m'mawa ndikudya nkhomaliro akangofika kunyumba, ndikofunikira kuti musawononge maola oposa 4 osadya chilichonse.

Zomwe mungadye mukamagwira ntchito

Kuphatikiza pa chakudya chachikulu, munthuyo amafunika kuti azidya pang'ono pang'ono kamodzi kapena kawiri pantchito, kutengera kusintha komwe akuchita, ndipo ayenera kuphatikiza zakudya monga:

• Galasi limodzi la mkate wopanda yogurt + wopanda mafuta ndi batala, hummus, guacamole kapena batala wa chiponde;
• Galasi limodzi la saladi wazipatso;
• Zakudya 1 zomanga thupi, monga nkhuku kapena nkhukundembo, tchizi wopanda mafuta ambiri, mazira kapena tuna, ndi saladi wobiriwira kapena wophika wa masamba;
• 1 chikho cha khofi ndi mkaka wosaka + 4 toast yathunthu;
• 1 chikho cha gelatin;
• Zipatso 1 zouma;
• 1 kupereka zipatso;
• 1 kapena 2 zikondamoyo zapakati (zopangidwa ndi nthochi, dzira, oats ndi sinamoni) ndi batala wa karanga kapena kagawo kamodzi koyera tchizi.

Ogwira ntchito ku Shift ayenera kuyesetsa kukhala ndi nthawi yanthawi zonse yakudya, kugona ndi kudzuka. Kusunga chizolowezi kumapangitsa kuti thupi lizigwira ntchito bwino, kuyamwa moyenera michere yomwe idayamwa ndikukhalabe wonenepa. Onani malangizo a momwe mungapewere chilakolako chodya m'mawa.

Nazi zina zokhwasula-khwasula zomwe mungadye usiku:

Malangizo ena azaumoyo

Upangiri wina womwe ulinso wofunikira kwa ogwira ntchito usiku kapena osinthana ndi:

• Tengani bokosi lamasana ndi chakudya ndi chakudya cham'nyumba, izi zithandizira kusankha njira zathanzi, chifukwa popeza chakudya kapena malo ogulitsira zakudya nthawi zambiri amakhala ochepa nthawi yamausiku, sipakhala chiopsezo chochepa chosankha zosavomerezeka;
• Yesani kusankha magawo oyenera, monga zingakhale zosangalatsa kudya tizigawo tating'ono, m'malo mokhala ndi chakudya chokwanira kwambiri usiku. Izi zidzakuthandizani kupewa kunenepa komanso kupewa kugona;
• Pitirizani kumwa madzi nthawi zonse kukhala ndi hydrated nthawi yantchito;
• Pewani kumwa zakumwa zozizilitsa kukhosi kapena zakumwa zotsekemera, komanso maswiti ndi zakudya zokhala ndi mafuta ambiri, chifukwa zimatha kupangitsa kuti munthuyo azimva kutopa ndikukonda kunenepa;
• Pakakhala zovuta kupeza chakudya panthawi yogwirira ntchito, tikulimbikitsidwa kuti tibweretse chakudya chosavuta komanso chothandiza zomwe mutha kukhala nazo m'manja mwanu, kuti mupewe kudya chakudya. Chifukwa chake, zitha kukhala zosangalatsa kukhala ndi zipatso zouma, apulo, kapena paketi yokhotakhota madzi monga zotsekemera zonunkhiritsa m'thumba lanu.

Kuphatikiza pa chakudya, ndikofunikanso kuchita masewera olimbitsa thupi kangapo katatu pamlungu, chifukwa izi zithandizira kuti mukhale wathanzi komanso kupewa matenda.

Ngati mukukayika, chofunikira ndikufunsa malangizo kwa katswiri wazakudya kuti akonzekere dongosolo lazakudya mogwirizana ndi zosowa zanu, poganizira nthawi yogwira ntchito, kadyedwe ndi magawo ena ofunikira kuti mukhale ndi chakudya chopatsa thanzi.