Dietology

Healthy eating

Written by med

Nutritionists authoritatively declare to achieve success in work and get another increase is necessary… Not only to faithfully fulfill his work of duty and be proactive, but also to eat wisely. An unbalanced diet, improper diet will not allow you to do your best. And for that year you sit on a “bench reservists”, while school friends and girlfriends occupy high rungs of the career ladder…

The content of the article

  • The big calorie counting
  • Eat less but better
  • Breakfast
  • Lunch
  • Dinner
  • The laws of healthy eating
  • Periodic table for the boss
  • Grocery cart

Healthy petenense mood and ability to work directly linked to what we eat. He chewed the chocolate, and the mood is gradually increased. Ate a steak – the body spreads a blissful heat, you begin to feel sleepy. So, when we eat right, we begin to “slow down”, reactions are slowed, and our effectiveness as a person and a technician is reduced. And such an unhealthy diet is not the best way affects the appearance and shape, which is clearly not conducive to career growth.

Any HR Manager will confirm when selecting a specialist a lot of attention not only his professional qualities and demeanor, but also appearance. Employee is the face of the company, and that person, as well as figure to be attractive. Another proof in favor of a rational, healthy diet. Cute slender optimists get at least 10-15% more than competitors with the “dormant eye.”

The big calorie counting

Not only deep knowledge, extensive experience and leadership qualities, but also a good figure to help make a career. This statement is equally true for both sexes. But the work in the office, as luck would have it, inevitably leads to weight gain. All of these snacks – coffee bublick – candy – gradually sink to the waist and hips. And these joint business Lunches? It turns out that the company we eat 30% more! You see, and you, without noticing it has got a rounded tummy. To keep your body in norm will help accurate counting calories.

On the maintenance of 1 kg of weight per day we spend from 11 to 12.5 kcal. That is, if you weight 70 kg you should not consume more than 875 kcal. At the grocery terms, this: 200 g solid pasta, 200 g of canned beans in tomato sauce, 1 sausage link, quartered chicken burgers and 5 tablespoons of muesli But we are during the day, eat a lot more!

The second problem is poor nutrition. The main constituents of food – proteins, fats, carbohydrates. And their consumption should be balanced: 1-1-4 or 30% — 20% — 50%. Neglect of this rule will immediately affect your appearance, figure and health. And you, as a man, is customized for a career in any case should not allow this to happen.

Eat less but better

The catch phrase of comrade Lenin on the strengthening of the Soviet state apparatus – “less is better” – is equally true for us humans seeking to maintain the shape and sharpness of mind in order to win the career race. That is, you must eat frequent small meals: Breakfast – lunch – dinner plus 2 snacks. Remember that a proper diet ensures excellent health and spirits, high productivity throughout the working day.

Breakfast

It turns out that a proper nutritional Breakfast raises efficiency by as much as 30%! Energize in the morning. Start the day with a plate of porridge. Since cereals are rich in b vitamins and complex carbohydrates, they stimulate the brain and prevent stress. But from bacon and eggs or an omelette with vegetables it is better to refuse. Like corn flakes with milk. Whatever manufacturers say, they have a lot of sugar. No sandwiches with smoked sausage. Less fat, more carbs! For dessert allow yourself a slice of dark chocolate – this product is excellent tones and suppresses appetite.

As for drinks, instead of coffee better to choose a Cup of green tea. It tones more smoothly and efficiently. Coffee dramatically increases the heart rate and nervous irritability, disrupts the absorption of sugar, leading to hypoglycemia. As a result, who would have thought, the brain starts to “slow down”. The American Cup will bring more benefit after lunch when the body begins to fall asleep, and it will need to jazz it up.

Lunch

The correct dinner of the ambitious and protein, because proteins help to fight drowsiness and improve concentration. In career race wins the one who quickly understands and quickly no less valid. For a reaction rate and a high tone are responsible the hormones adrenaline and dopamine, which in sufficient quantities are produced only in the presence of protein. And therefore will include in your diet proteins of animal or vegetable origin: meat, eggs, fish, seafood, beans, nuts, soy, cottage cheese. But not all at once, of course.

Dinner

How much energy, how many nerves takes career marathon! But we always have to stay sharp, to be strong, healthy mentally and physically. The main enemy of a productive Manager is the stress, which depletes and literally can kill. It is especially dangerous at night when you are so tired. Any anxiety is not beneficial to our heart and often leads to the most disastrous results. You are nervous, your heart, as they say, is compressed, it lacks oxygen. Better broccoli salad. In this wonderful cabbage contains a substance, sulforaphane that stimulates the formation of a protein thioredoxin. It protects cells under hypoxic conditions.

Broccoli is also effective against Helicobacter pylori (Helicobacter pylori), the bacterium that causes stomach ulcers. Only 70 grams of vegetables per day significantly reduces the risk of developing the disease.

Generally for dinner it is better to prepare something light. Vegetable, diet. Chicken breast with vegetables, baked fish. With sunset the body and brain are relaxing, the metabolic processes slow down. The body falls asleep and you have it in the truest sense of the word “ship” something rich and high in calories.

The last meal should be no later than three hours before bedtime. Then the food has time to digest, and the body really can recover. Tomorrow morning they you Oh, how handy!

The laws of healthy eating

  • Food should be freshly prepared.
  • Cook for a couple.
  • Not to wash down food. Consume liquid after at least half an hour after a meal.
  • Eat in a designated area – not for the computer, preferably at the same time. “In between times”, you can eat more and not even feel it. Focus on the taste of the dishes.
  • According to nutritionists, per meal need to consume no more than 300 kcal, and a portion should fit in your hand. The more you eat, the worse it will be “working the head”, because in the flow of food into the body blood pours from the brain and rushes to the stomach.

Periodic table for the boss

If you are experiencing high loads and stress, strengthen your diet substances as useful for the brain. So you will improve your memory, reaction speed and productivity. Guide enthusiasts your progress and improvement will not keep itself waiting.

The wholesome diet for the brain should include certain minerals and vitamins. In particular, B6 and B12. They support the nervous system, improve memory and concentration. These vitamins are contained in lettuce, sunflower oil, sprouted wheat, nuts, cabbage, citrus, melon, bananas and spinach.

As for minerals, the first place utility is phosphorus. This substance promotes the formation of brain cells. Contains the cauliflower, celery, cucumbers, radishes and soybeans.

Iron – is responsible for vital processes in the tissues of the brain, provides the desired level of hemoglobin in the blood. Sources: beans, rice, green vegetables, citrus fruits, pineapple, tomatoes.

Magnesium is essential for the normal functioning of the nervous system, prevent anxiety, headaches, sleep disorders. Magnesium-rich nuts (almonds, peanuts, walnuts), olives, potatoes, pumpkin, plum, wheat germ.

Sulfur is necessary for the normal respiration of brain cells. Contains carrots, cucumbers, cabbage, potatoes, onions, figs.

Zinc improves mental capacity and prevents some nerve disease. The sources of this useful chemical elements – pumpkin seeds, wheat bran, lean beef, green leafy vegetables.

Grocery cart

The diet of the workaholic and careerist should only include the right products, useful for the brain. Among them:

  • Salmon is the main source of fatty acids omega-3, essential for normal functioning of the brain.
  • Walnuts for a reason similar to the brain in miniature. Like salmon, they are rich in fatty acids and contain about 20% protein, increasing the level of “happiness hormone” –serotonin in the body.
  • Avocado – the monounsaturated fat storehouse. They regulate blood pressure and promote better blood flow to the entire body. Also “alligator pear” rich in potassium. This chemical element is critical to the proper functioning of the nervous system.
  • Eggs contain choline — a substance that improves our memory and ability to focus.
  • Blueberries, blueberries, strawberries prevent many mental illnesses, and protects the phone from short-term memory loss. In addition to blueberries, the brain have a positive effect blueberries and strawberries.
  • Apples can without exaggeration be called the most valuable product for the brain. No wonder the old English proverb says: an Apple a day will save from going to the doctor. Substances contained in this fruit, strengthen the brain blood vessels, increase their elasticity, prevent blood clots and thereby minimize the risk of stroke.
  • Coffee. The grains of this plant are rich in nutrients: vitamins and amino acids, antioxidants, stimulating brain activity. Neuroscientists have proven that this flavored drink effectively prevents Alzheimer’s.

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