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Ngaba unomsebenzi wephupha ocela ukuba usebenze ebusuku? Awunandlela yimbi ngaphandle kokuthatha isibonelelo ngokungalalanisi kwezinye izinto. Ngelixa unokufumana isikhundla ebaleni ofuna ukusebenza kuso, oko akuthethi ukuba uza kufumana umvuzo owufunayo.
Oko akuthethi ukuba uya kuba nethuba lokusebenza nohlobo lokutshintsha olufunayo. Ukuya emsebenzini ukusukela ngentsimbi yethoba kusasa kude kube yintsimbi yesithandathu ngorhatya ayisiyiyo eyomntu wonke.
Kwaye, ngokucacileyo, ukusebenza ngokutshintsha kobusuku kuthatha impilo yakho. Kuba ukusebenza ngokutshintsha kobusuku kunokuyicaphukisa iwotshi yangaphakathi yomzimba wakho. Iwotshi yakho yangaphakathi ixelela umzimba wakho ukuba uhlale uphaphile emini kwaye ulale ebusuku.
Ukuba usebenza ebusuku, isayensi ibonakalisile ukuba ukunciphisa umzimba kunye nokukugcina kunokuba nzima kuwe kunabanye. Ngoba? Uphononongo luka-2014 lufumanise ukuba iipateni zokutshintsha ebusuku zichaphazela imetabolism yabasebenzi, ibangela ukuba basebenzise amandla amancinci kunokuba bebefanele ukwenzeka ngexesha losuku.
Xa usebenza ebusuku, unokufumana kunzima ukwazi ukuba uzokutya nini kwaye uzokutya ntoni.
Ke, nantsi isikhokelo esikhawulezayo malunga neshedyuli yokutya yabasebenzi beshifti yasebusuku.
1. Yitya isidlo sakho esiPhambili kuqala
Yitya isidlo sakho esiphambili ngaphambi kokuba uye emsebenzini. Ukuba usebenza kwisitishi sasemva kwemini, yitya eyona nto iphambili emini emaqanda. Ukuba usebenza ngotshintsho lwangokuhlwa, yitya eyona nto iphambili malunga ne-6 PM ngaphambi kokuba uye emsebenzini. Yiba nesidlo esincinci kwaye utye amashwamshwam asempilweni ngexesha lokutshintsha kwakho. Ukutya izidlo ezikhulu ngexesha lasebusuku kunokubangela isitshisa, irhasi kunye nokuqhinwa. Inokukwenza uzive ulele kwaye udangele kwaye ulumke ungatyi kakhulu ngelixa usebenza.
2. Pakisha iZimuncumuncu Zakho Ezisempilweni
Kungcono ukuba upakishe amashwamshwam akho amnandi. Kuba kunokuba nzima ukufumana amashwamshwam asempilweni ngexesha lasemva kwemini nasebusuku. Iofisi yakho inokuba nokutya okutyiwa okunetyiwa okanye okunamafutha aphezulu, kunye neziselo ezineswekile enamafutha aphezulu kubasebenzi. Ungathatha amashwamshwam asempilweni njenge-apile ngesiqwengana setshizi esinamafutha asezantsi okanye intwana yamandongomane aneyogathi ephantsi.
3. Kunqande ukutya okunamafutha
Ngelixa usebenza ebusuku iishifti, kunqande ukutya okunamafutha, okuthosiweyo nokuneziqholo. Ukutya okufana nenkuku eqhotsiweyo, iichillies ezibabayo kunye neeburger kungakhokelela kwintlungu kunye nokugaya. Ukutya ukutya okunamafutha kakhulu kunokwandisa umngcipheko wesifo sentliziyo kunye nohlobo lwesibini lweswekile. Amafutha amaninzi kakhulu kukutya kwakho anokunyusa i-cholesterol egazini, enokunyusa umngcipheko wesifo sentliziyo kunye ne-stroke. I-cholesterol elungileyo (HDL) inefuthe elihle emzimbeni.
4. Yitya ukutya okuncinci
Ukugcina umzimba wakho uhamba ubusuku bonke, sukucwangcisa isidlo sakho sakusasa, isidlo sasemini kunye nesangokuhlwa. Endaweni yoko, cwangcisa ukutya ukutya okuncinci okuncinci rhoqo emva kweeyure ezimbini ukuya kwezintathu ubusuku bonke. Oku akuyi kunceda kuphela ukugcina indlala, kodwa kuya kukunika amandla owadingayo ukuze uhlale uphaphile kwaye wenze umsebenzi wakho. Yitya isidlo sangokuhlwa kakuhle phambi kokuba uxele emsebenzini. Oku kuya kukunika amandla okwenza umsebenzi wakho ngokufanelekileyo.
5. Wunike umzimba wakho kakuhle
Kubalulekile ukuba ugcine umzimba wakho ucocekile. Sela amanzi amaninzi ukuthintela ukuphelelwa ngamanzi emzimbeni, kuba oko kunokukunceda uhlale uphaphile kwaye akuyi kukuvumela uzive udiniwe ngexesha lotshintsho. Gcina ibhotile yamanzi kwidesika yakho kwaye uthathe ii-sips kwangaphambi kokuba unxanwe. Ngaphandle kwamanzi, sela iti ye-herbal engenaswekile, kunye neencindi zemifuno ezisezantsi ze-100% zezinye iziselo ezinesondlo onokuzisela.
6. Yiya Kwiiprotheyini
Ukusukela ngexesha uvuka kusasa kude kube kukutshintsha kwakho, kunqande ukutya okunotye kakhulu kwiicarbohydrate kangangoko kunokwenzeka. Ngenxa yokuba iilekese kunye neemveliso zeswekile zigcwele ii-carbohydrate ezingakwenza uzive usozela. Ke, khetha ukutya okusempilweni kweeprotein njengamaqanda, ubisi kunye nenkukhu eya kugcina isisu sakho sigcwele ixesha elide kwaye siya kugcina indlala.
7. Bukela ukutya kweCaffeine
Ukusela iti, ikofu kunye nezinye iziselo ezine-caffeine kunokukunceda uhlale ulumkile. Kodwa musa ukusebenzisa ngaphezulu kwe-400 mg ye-caffeine ngosuku, lelo lixabiso le-caffeine efumaneka kwiikomityi ezimbini ukuya kwezintathu zekofu eqhelekileyo. I-caffeine inokuhlala kwinkqubo yakho ukuya kuthi ga kwiiyure ezisibhozo. Tshintshela kwiziselo ezinamanzi, iti yemifuno engenaswekile okanye amanzi malunga neeyure ezine ngaphambi kokuba ulale.
8. Yiba neJack Light ngaphambi kokulala
Kunzima ukulala xa ulambe kakhulu okanye uhluthi kakhulu. Ukuba usaziva ulambile emva komsebenzi, yitya i-snack encinci esempilweni ngaphambi kokulala. Ungazama isitya sokutya okuziinkozo okupheleleyo ngobisi okanye isiqwenga senkozo epheleleyo ngejam. Ukuba ugcwele kakhulu ngexesha lokulala, zama ukusika amashwamshwam ngexesha lokuhamba kwakho ebusuku.
9. Ukukhetha isidlo sangokuhlwa sasebusuku
Khetha iiprotheyini ezinqinileyo ezinjengeenkukhu, ityhuna okanye iimbotyi kunye nefayibha ezaliswe ziinkozo kunye nemifuno yamandla azinzileyo ukukunceda uhlawuliswe ngobusuku bakho. Cinga ukupakisha isidlo sakho sangokuhlwa kwaye emva koko usifudumeze kwi-microwave nakwifriji. Pakisha isandwich yaseTurkey kwisonka sengqolowa egqityiweyo, isaladi emdaka ngerayisi eyenziwe ngencindi yenkukhu okanye ngetofu kunye nemifuno egayiweyo okanye isuphu yemifuno kunye nesuphu yeembotyi.
Iingcebiso zokuzigcina usempilweni ngelixa usebenza ngokutshintsha kobusuku
- Gcina indlela yakho yokulala.
- Zigcine usebenza.
- Yitya ukutya okunesondlo.
Yabelana eli nqaku!
Ukuba ulithandile eli nqaku, yabelana ngalo nabantu obathandayo.
