People who sit in the office between 8 and 10 hours a day tend to make mistakes that affect both health nutrition, and intellectual performance or ability to concentrate. Nutritionists see Wall Street doing a rundown of the most common mistakes in eating habits and give advice to straighten them.
How food affects performance at work?
Diet affects both health, and intellectual performance, hence the recommendation "you are what you eat," said Dr. Gabriela Man. She designed a calorie flour mixture and then exposed tips in the book "lose weight eating.
"Intellectual performance and reduced ability to concentrate when eating modern, refined, high sugar, starch and fat, such as, for example, fast-food dishes, snacks, candy, sweets of commerce or cold drinks, Gabriel completes Man.
The explanation would be that foods cause massive discharges of glucose in their blood after consumption (the moment you feel good), which causes high insulin secretion. Then, shortly after eating, hypoglycemias deeper than it normally induced insulin secretion than cause drowsiness, apathy, irritability, craving the "crunch" again something especially sweet cravings.
Also, Dr. Anca Daniela Lungeanu, diabetes specialist, nutritional and metabolic diseases at the Medical Center Focus, says fast food, lunch in front of the computer, snacking between meals and insufficient fluid intake precisely describe the behavior of a food considerable number of employees in large corporations.
In addition, Gabriela Man says that people who spend so much time at the office need infusion of magnesium, B group vitamins (whole grains, meat, fish, various vegetables - peppers, beans) and intake of fatty acids essential omega-3, they are responsible for the health of every cell of our body of intellectual performance and resistance to disease.
Another common mistake is very high consumption of caffeine found in coffee, cola drinks or tea. Dr. Gabriela Man says abuse of caffeine aggravates insulin resistance, affection and ill fat - metabolic syndrome is also called "insulin resistance syndrome" and includes a number of diseases which are based on the disease, such as obesity, diabetes, hypertension, dyslipidemia, cardiovascular disease , steatotic liver, polycystic ovary syndrome.
Daily meals
In this context, a natural question is "what the daily diet should consist of a person who spends every day between 8 and 10 hours at the office?"
Dr. Gabriela Man says, first of all, you should opt for a healthy diet based on cereals, vegetables and fruits with low glycemic index (special bread carbohydrate "eating lose weight, mushrooms, zucchini, cauliflower, broccoli, tomatoes, cucumbers , lettuce, cabbage, beans, lentils, chickpeas, apricots, peaches, cherries, figs, prunes), high-quality protein (fish at least twice a week, chicken, turkey, beef, eggs) and fats Series beneficial omega3 essential fatty acids (fish, nuts, hemp seeds, flax seeds, olive oil etravirgine, rape).
"As a person subject to a very high stress, often you should eat foods rich in magnesium, because stress depletes magnesium reserves in the body.These include alimete as cocoa, wheat germ, soybeans, almonds, peanuts, nuts, special bread "lose weight eating, spinach and plums, Gabriela Man completes.
Another important aspect is in terms of nutrition and daily meals, so it should be composed of 3 meals and 1-2 snacks between meals.
"If you go to my office the first time in the morning and can not eat breakfast at a morning hour, to eat 1-2 fruits on an empty stomach, because it absorbs more vitamin C (citrus, kiwi, apples, apricots, prunes). Ideally, then integral flakes and a bowl of cereal with dried fruit / fresh walnuts, almonds, alone, "says Man.
Among its tips also include a package in the office or call a caterer and order healthy dishes such as grilled combination / boiled meat with a salad.
"So when I get home tonight, will not be hungry because meals are served throughout the day, snacks, and can take a dinner in silence, without overstating the amount of food consumed," says Gabriela Man, adding that the daily diet should necessarily contain 2-3 fruits and 3-4 vegetables, and adequate hydration with at least 2 liters of water daily.
In terms of quick snacks, running out of time, but that is healthy and necessary to bring energy, nutritionist recommended carbohydrate bread sandwich with slices of "lose weight eating, cheese, eggs, slices of meat (chicken, beef), nuts , almonds, hazelnuts, 3-4 squares of dark chocolate with 70% cocoa content, fresh fruit or a salad.
In addition to these suggestions for food industry, Gabriela Man, avoid sedentary lifestyle, not necessarily transform athletes, but small changes can bring big benefits: 30 minutes easy paced walking exercise daily, walking, climbing stairs, walking, no elevator .
The most frequent mistakes in the office I nourishment
Dr. Anca Daniela Lungeanu, nutrition specialist at the Medical Center Focus synthesized frecvete 10 mistakes most make yourself eating out especially for people who spend a large part of the day at the office, and have a busy schedule.
1. Eating foods with zero nutritional value
A balanced diet, with meals and snacks rich in nutrients, is essential to good health. At present, especially those who spend more than eight hours at the office, allocate more attention to poor quality of food consumed, increasingly opting more for semi-prepared foods with low nutritional value.
Tip: Place semi-processed in the background and give more attention to home made food.
2. Losing the most important meal of the day - breakfast
"Although they say that breakfast is the most important meal of the day, most people do not have enough time for a healthy meal, opting instead for a sweet snack that soothes your appetite at the moment. Sugar does not make hunger go away but "tricks" for one or two hours. Remember that sweets were not food intake, but intake of ... kg ", said Dr. Anca Daniela Lungeanu.
Tip: Breakfast is a meal over which you must pass, no matter how busy you are. Choose to eat salads, sandwiches with brown bread, jam, fruit juice and fresh fruit.
3. Eating fast food
Fast food products are high in sodium and a lot of calories from saturated fat. Such foods are low in nutrients, so that, over time, lead to deficiencies of vitamins and minerals. You should not completely eliminate fast food from food, but treated it as a treat from time to time, and usually not as a food.
Tip: If you are a fan of fast food, try to establish a day of the month in which to enjoy a hamburger and French fries.
4. Meals before bedtime
Working overtime is already commonplace in most companies. But overtime completely disrupts your three main meals per day, so lunch is often served at around 20:00. Meals eaten at night before bedtime, are contraindicated in this part of the day because his stomach and thus reduce the food is digested more slowly. Also, the calories turn into fat more quickly, the body due to inactivity.
Tip: If you eat in the evening to wait at least 30 minutes before Ava put to bed.
The mistakes in the food industry frecvete office II
5. Lack of physical activity
Exercise is vital for a healthy body because they increase metabolic activity and transform food into energy. There is no need to do exercises to fitness is enough to practice your favorite sport: jogging, soccer, dance, tennis, cycling or even walking in the park.
Tip: You are extremely busy and do not have time to exercise? Park your car further away from the office or get off the subway with a station earlier and walk to work.
6. Tracking external stimuli when eating
"Studies suggest that the food people have different behaviors depending on the area of origin. For example, Americans just stop eating when they empty plate - so we can say it is based on external stimuli to determine the time of installation satiety. Instead, Europeans rely more on internal stimuli - the feeling of fullness, even if the plate is not empty yet, to stop eating. The conclusion is simple: Stop eating when the feeling of fullness, even if you have not finished everything on your plate, "said nutritionist from the Medical Center Focus.
Tip: If you are a person who eats everything on your plate is a simple solution: order a smaller portion.
7. Food with calming
You had an argument with the boss or a deadline to meet? So certainly, in substance nervous, you feel the uncontrollable desire to eat. Food is often used with calming, removal of sadness, of impatience or boredom. What can you do in this situation: try to identify the exact moments when you are really hungry, or opt for more healthy snacks.
Tip: If you have a stressful time to prepare your home office slices of carrot, cucumber and all kinds of fresh fruit, put it on your desk and eat when you feel that stress is reached.
8. Large small snacks each day
Most people resort to snacking between meals to help him get through a stressful day at work. But choose carefully snack: fruit or vegetables (eg carrot slices) at the expense biscuiteilor candy or crackers.
Tip: It often happens that during the day, although it will be sweet cravings, you will refrain, and in the evening to stop in the first store or cafeteria.Therefore it is better to satisfy cravings during the day, you are more likely to deposit fat in the body is not.
9. Eating in front of computer
Working at the computer while eating can distract attention from what we eat, so you tend to eat more than you need! So at lunch time to pick up your desk, relax and let you eat without distracted by an email or a deadline.
Tip: Lunch break is a chance to socialize and to be diffuse and colleagues, so raise your office colleagues and join in a delicious healthy meal and a discussion.
10. Lack of water in food
"Water is very important both for proper brain and other organs of the body.The water reduces hunger and helps detoxify the body. It is recommended to drink two liters of water per day, besides the water extracted from fruits, vegetables and other foods eaten that day. Remember that some beverages such as soda or coffee dehydrates, so it is better to avoid them. "
Tip: You must have a permanent water bottle on your desk. How to go empty the water dispenser and fill it.
