Although modern life provides us with many conveniences, it has brought a more sedentary life and a faster and unhealthy eating pattern. Unfortunately, for you engineers, inadequate and unbalanced nutrition has increased due to the busyness of the office environment, irregular eating habits and travel schedules on the construction site. Long-term desk work during the project phase, meals spent in front of the computer, eating junk food, staying hungry for long hours without snacks at the construction site, consuming lots of tea and coffee and neglecting water consumption, eating irregularly and sometimes excessively during business trips reduce your quality of life. When the stress caused by business life is added, insulin resistance, weight problems, skeletal and bone diseases, diabetes, cholesterol and blood pressure problems are on my way.
Against all these negative effects that may occur due to inadequate and unbalanced nutrition; We can list the healthy eating rules that should be followed in order to protect your health, increase work efficiency and concentration, as follows:
The first rule is very clear and cliché: Be sure to start the day with breakfast. Awaken your metabolism from sleep and balance your blood sugar. A classic breakfast made with whole grain bread, eggs and cheese, toast with whole grain bread or a practical breakfast prepared with milk, oats and fruit for those in a hurry is ideal. Research shows that individuals who eat breakfast have higher work efficiency and consume fewer and more balanced calories during the day.
Never skip lunch. Take time for yourself to rest both mentally and physiologically. A half hour where you can eat diligently instead of snacking while working or reporting to the office makes a big difference. Be careful to consume lighter and balanced menus. A menu containing protein group and salad, vegetable dish and yoghurt will be a healthy choice. Even a healthy sandwich and ayran can be consumed during very busy periods. Considering the fat content of foods consumed outside, choosing to eat with a fork instead of a spoon and having a salad with each meal will help you consume fewer calories.
Pay attention to the quality of the liquids you consume during the day. 30-35 ml s per kilogram Make drinking it a habit. Have a special water bottle on your desk and be sure to finish that bottle to reach your daily water drinking goal. Prepare flavored waters if necessary. You will see that your forgetfulness decreases and you feel more vigorous. Instead of consuming lots of tea and coffee throughout the day, you can choose herbal teas. You can consume green tea or white tea to speed up your metabolism, or sage, fennel or chamomile tea to reduce stress. It is best to stay away from acidic and sugar-added soft drinks. Low-sodium mineral waters or ayran can be consumed instead of these drinks.
Let snacks be an indispensable part of your diet. Have dried fruits and raw nuts in your drawer instead of wafers and biscuits. Hide low-fat, sugar-free snacks in places empty of junk food. On your business trips, add a snack pack to your suitcase. Busy project periods, meetings, and limited field opportunities are never excuses. Snacks are essential to speed up your metabolism, increase your concentration and maintain weight control. Here are a few snack alternatives for you: 1 pack of canned milk, coffee with milk in meetings, raw walnuts, hazelnuts, almonds, a wholemeal toast or buttermilk pairing with breadsticks, fit cookies made on the weekend, buttermilk, the savior of rush moments, fresh seasonal fruits or dried fruits quickly thrown into the bag. fruits …
Another most important rule of being healthy in business life is to be more active. Although there are differences in terms of moving between the office environment and the construction site environment, the important thing is stability. In the office environment, be sure to get up from your seat during breaks, go to get your herbal tea and water, visit your colleagues, be careful about using the stairs, parking the car a little further away, taking lunch breaks, and doing in-office exercises.
Be resistant to unhealthy foods served in the office environment. Stay away from fatty, high-sugar pastries. Respond to the insistence with healthy foods, change the perception of these caloric escapes and raise awareness.
We can list a few foods that you should definitely include in your diet and that will increase your work efficiency as follows:
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eggs
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walnuts
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low-fat meats
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probiotic foods such as yoghurt or kefir
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antioxidant fruits such as raspberries, blackberries, strawberries
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oats containing betaglucan
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wheat germ
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vegetables such as pumpkin, purslane, beetroot and spinach
Come on, take a step, even if small, for a healthy business life and watch the big results...
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