10 tipov, ako sa zdravo stravovať, keď pracujete z domu

Napísal Kristína Chudá 11. november 2021

Máte po konferenčnom hovore a nejakým spôsobom ste zablúdili do kuchyne po niečo dobré? Alebo ste sa tak chytili projektu, že zrazu ste zistili, že ste celý deň nič nejedli? Udržať si výživu pod kontrolou môže byť náročné, hlavne vtedy, keď sa vaša kancelária nachádza u vás doma.

freepik_food_comp21

Cítite sa pohodlne a máte k dispozícii veľa jedla. A na rozdiel od kancelárie, môžete ostať v teplákoch a chladnička je len vaša. No môže sa stať, že o týždeň sa nedáte do svojich obľúbených riflí.  Home office si za uplynulý rok užili dosýta takmer všetci. Hoci ponúka nesporné výhody, nie pre všetkých je práca z domu tým pravým. Stravovanie je jedným z úskalí, na ktoré narazíte. Máme pre vás niekoľko pravidiel a zásad, ktoré vám pri práci z domova zachráni zdravie i postavu.

1.  Nepracujte v kuchyni za žiadnych okolností

Zriaďte si pracovný kútik v inej miestnosti. Ak budete neustále v kuchyni, môže vás lákať prejsť sa a skontrolovať chladničku (už desiatykrát). Vo svojej kuchyni buďte iba vtedy, keď sa chystáte obedovať či večerať. Ak vás kuchyňa z nejakého dôvodu láka, zaveste na chladničku a špajzu tabuľku, ktorá vám pripomenie, že kuchyňa je „zatvorená“.

2. Jedálny lístok na týždeň

Rovnako ako si naplánujete deň (vstávanie, cvičenie, sprcha), stanovte si, kedy počas celého dňa budete jesť. Ak viete, že radi obedujete, naplánujte si to. A ak máte vždy poobede na niečo chuť,  aj to si naplánujte. Zaobchádzajte s jedlom ako by ste boli v kancelárii. V kancelárii predsa nemôžete stále jesť.

3. Uistite sa, že skutočne jete

Ak sa vnoríte do práce, môže byť ťažké urobiť si prestávku na to, aby ste sa skutočne najedli. Je však dôležité poznať svoje príznaky hladu a uvedomiť si, že nejedenie môže ovplyvniť vašu bdelosť a produktivitu. Navyše, pravidelné stravovanie vás môže zachrániť pred kolapsom. Ak je to potrebné, nastavte si v telefóne budík, ktorý vám pripomenie, aby ste vstali od práce a niečo zjedli.

4. Ste to, čo jete

Zamerajte sa na skutočné jedlo. Vyvážené a výživné jedlo vás robí produktívnejšími, udrží vás dlhšie sýtych a pomôže vám sústrediť sa. Pochopte, že to, čo jete, ovplyvní vašu náladu a energetickú úroveň. Myslite na to, že ak budete nabudúce hladní a budete si chcieť vziať zo špajze hrsť čokolády, vezmite si radšej banán. Zamerajte sa aj na bielkoviny, vlákninu, zdravé tuky, ovocie a zeleninu. Plánovanie jedálnička v predstihu vám uľahčí vyhýbať sa tomu, čo v danej chvíli vyzerá najchutnejšie a najrýchlejšie.

5. Pite veľa vody

Dehydratácia môže viesť k bolestiam hlavy a únave, ktoré nie sú dobré pre vašu produktivitu. Rovnako ako v kancelárii máte fľašu s vodou pri sebe, nechajte si vodu aj vedľa svojho pracovného stola aj doma. Ak máte vodu ihneď k dispozícii, je väčšia pravdepodobnosť, že ju budete piť, čo vám pomôže dosiahnuť cieľ – 2 litre denne. No držte sa ďalej od sladených nápojov. 

6. A nezabúdajte na kofeín

Dávajte si naň pozor! Prístup k nekonečným šálkam kávy sa môže zdať ako skvelý nápad, ale pokiaľ ide o kofeín, opatrne s ním! Maximálne dve šálky kávy denne a vyhnete sa vysoko kalorickým sladkostiam!

7. Jedzte mimo svoj počítač

S konečnou platnosťou si zakážte jedlo nad klávesnicou a pred monitorom. Keď máte chuť na niečo dobré, urobíte si pracovnú prestávku a sústredíte sa len na vašu „mňamku“.

8. Veľkosť porcií

Tým, že si doma môžete naložiť prakticky ľubovoľne veľkú porciu, môže vás to zvádzať, aby ste jedli viac. Pri práci na home office vôbec nie je od veci si porcie vážiť a strážiť.

9. Jedzte pravidelne

Rovnako nebezpečné ako prejedanie sa je aj vynechávanie jedál. A aký to má následok? Bude vás naháňať mlsná. Vybudujte si poriadok a sústreďte sa aj na to, aby ste nevynechávali jednotlivé jedlá.

10. Zamrazte

Nebojte sa uvariť viac porcií jedla a zamraziť si ho na neskôr. Nemusíte nutne variť každý deň a rozhodne to bude zdravšie, než predstavujú rôzne pizze a hamburgery.


https://health.clevelandclinic.org/10-tips-for-eating-healthy-when-youre-working-from-home/

19 komentárov

  • Komentár https://andonovproltd.com/ %AM, %08 %143 %2025 %02:%apr napísal https://andonovproltd.com/

    Clenbuterol is a beta-2 agonist and has been utilized in medicine as an anti-asthma drug.
    Clenbuterol is utilized by bodybuilders because of its stimulating effects on metabolism.
    Advanced users can prolong the period to eight weeks; nevertheless, this isn't suggested.

    Andriol is the model name for oral testosterone, also called testosterone undecanoate.
    The downside to oral testosterone is that it is notably dearer than injectable testosterone.
    With Anavar additionally being a costly compound,
    this cycle can price tons of of dollars. Testosterone will
    produce important increases in muscle hypertrophy and power, hence why
    it's referred to as a bulking steroid.
    It works by focusing on resistant fat stores while preserving lean muscle mass.
    By boosting metabolism, Anavar encourages the body to interrupt down stored fat and
    use it for power, leading to a more toned and outlined look.
    This course of enhances muscle visibility and vascularity, contributing to a leaner physique.
    Moreover, by sustaining lean muscle during fat loss, Anavar
    helps a better metabolic rate, making it easier to handle weight over
    the lengthy term.
    As you embark upon your health expedition with this stack, remember the significance
    of adhering to individualized pointers. Acceptable dosage,
    well-crafted cycles, and honest dedication to a wholesome way of life are essential
    to garnering optimal results. Upholding these principles will set the stage for superior outcomes,
    and pave a dependable path towards attaining your envisioned aspirations.
    In the case of kids, the whole daily dosage of Oxandrin (oxandrolone) shouldn't
    exceed ≤ 0.1 mg per kilogram of body weight or ≤ zero.045 mg per pound of physique weight.
    In our experience, Anavar’s effects on ldl cholesterol are relatively gentle compared to different steroids; however, blood
    stress is still likely to rise on-cycle. The acquisition of Anavar for cosmetic functions additionally poses hazards to users, as we now have discovered counterfeiting to be frequent with this
    steroid.
    This period might also mark the beginning of delicate
    body composition modifications, with lean muscle growth
    starting to emerge. This comparison provides us a broader
    perspective on Anavar’s muscle-building potential for lean muscle growth.
    However reaching optimum outcomes with Anavar entails more than just taking the steroid.
    Anavar is commonly thought to be one of the most secure anabolic steroids for females due to its
    gentle nature and the very minimal unwanted
    facet effects it is likely to impose. That's all, with correct dosages,
    cycle lengths, and particular person responses thought-about.
    Girls ought to all the time be keen to monitor their bodies for any bad results and adjust dosing accordingly.
    Anavar is normally a highly effective device for girls looking to
    improve their physique, power, and total fitness.
    The market is saturated with strength-enhancing dietary supplements, but they're
    overwhelmingly marketed towards men. Women usually begin to see noticeable modifications within the first
    couple of weeks, with optimum results showing across the 4-6 week mark.

    Studies have shown that 200ml of grapefruit juice increases the absorption of drugs dramatically, with some research showing it to extend potency by as
    a lot as 5x (9). Thus, whenever you take any medication (or
    steroid), the true dose is greatly decreased as a end result of CYP3A4.


    Nevertheless, such stacking will improve the danger of masculinization whereas exacerbating ldl cholesterol and endogenous testosterone ranges.
    Anavar is actually the better steroid for
    ladies, with it having a low threat of virilization. Taking Winstrol in reasonable doses will cause a girl to slowly flip into a person.
    Each steroids will burn fat and construct muscle,
    without raising estrogen ranges. Winstrol users will often endure from
    low pure testosterone manufacturing for
    a quantity of months post-cycle. However, if women take excessive doses
    for long periods of time, virilization side effects with Anavar alone are still attainable.
    However, like another potent agent, a sensible strategy is necessary when utilizing Anavar.

    Sometimes, Anavar cycles for males can vary from 6-8 weeks,
    whereas women would possibly opt for shorter cycles of 4-6 weeks.
    It is essential to seek the guidance of a healthcare skilled before beginning an Anavar
    cycle to make sure proper steering and decrease the chance of side effects.
    Sufficient restoration time is important when figuring
    out, as it allows the body to heal and develop muscle
    mass.
    A widespread rip-off we see is for methandrostenolone
    (Dianabol) to exchange oxandrolone, as it's
    cheaper to supply. This poses additional dangers
    for girls, as their chance of experiencing virilization is high due to Dianabol.

    Anavar is generally thought of "female-friendly" by our patients when taking 5–10
    mg per day for 5–6 weeks. Some people discuss with winstrol as a ‘poor-man’s
    anavar’, because it’s a much cheaper steroid.
    Thus, if someone doesn’t have some big cash, and isn’t particularly health conscious; they could opt for winstrol over anavar.


    In order to prevent this from changing into permanent, you should limit the
    length of your cycles to not more than eight weeks, followed by an analogous
    time period if you end up off the steroid. This will permit your natural hormone production to come back again up to regular levels.
    There is research to suggest steroids DO have a permanent effect when tested in mice.
    After beforehand being exposed to testosterone, mice who
    started exercising again, experienced 5x more muscle progress
    naturally, in comparability with other mice. Anadrol is most
    commonly used in the offseason when attempting to get as huge as attainable.

    This is because of the compound often inflicting lots of water
    retention, as a end result of its estrogenic nature.
    Ladies taking greater than 10 mg/day or biking Anavar past
    6 weeks dramatically improve the risk of virilization, in our experience.

    Typically, we find that doses over 20 mg/day are pointless and can enhance the danger of side effects without experiencing additional gains.
    We discover this to be attributed to its distribution of fluid and increased uptake of ATP within the
    muscle cells. ATP is an vitality molecule that’s been shown to extend muscular strength and endurance.

  • Komentár steroid Risks %PM, %07 %934 %2025 %21:%apr napísal steroid Risks

    An essential factor to contemplate when planning your Anavar stack is the
    numerous advantage of its lack of water retention as
    a end result of it doesn’t convert to estrogen. You
    can use this by stacking it with other compounds that don’t aromatize,
    like Trenbolone and Masteron. Such a stack can successfully have you ever not
    having to consider fluid retention in any respect except you resolve to take the
    next dose of testosterone within the stack.
    When used by itself or with one other steroid compound that isn’t a fat burner specifically, your fats loss results will
    greatly rely upon your food regimen and exercise.
    Most people utilizing Winstrol for contest preparation or physique modeling will already be
    lean. They will use Winstrol to dry the body, promote glorious
    muscle definition, and give a shredded vascular look. When it comes to gaining muscle or bulking, Winstrol
    is broadly considered a steroid that isn’t suitable or
    efficient for men. Numerous different steroids are substantially better mass
    gainers, as nicely as cheaper to make use of, like Deca-Durabolin. Winstrol isn’t secure at excessive doses required to give males any helpful lean mass positive aspects.


    Testosterone also strengthens bones and might help restore muscle
    tissue after damage. These results make it popular on the earth of bodybuilding,
    where athletes use it to enhance their performance.
    Likewise, testosterone ranges have to be fastidiously monitored when using this steroid, as it may possibly have
    negative effects on ldl cholesterol and blood stress ranges.
    \It doesn't sometimes cause a major increase in testosterone manufacturing, so it
    is generally safe to use for prolonged periods of time with out risking antagonistic effects.
    This cycle encourages the retention of muscle mass while chopping fat, making a extra sculpted
    physique. After finishing a cycle with Anavar and Winstrol,
    it’s important to do Submit Cycle Remedy (PCT).

    Bodybuilders typically use Primobolan for chopping cycles,
    and the rationale for this is to forestall a bodybuilders worst nightmare – muscle
    loss.
    Previously, we cited a examine that acknowledged males taking 20 mg a day for 12 weeks skilled a 45% lower in testosterone ranges.
    This was an excessive cycle period, with a standard cycle size of 6–8 weeks
    for males. From this study, we will conclude that natural testosterone manufacturing is likely to remain fairly
    excessive if a reasonable dose or cycle is carried out.
    High doses of Anavar may cause some flushing to the face or physique, causing users’ pores
    and skin to seem pink. This is a sign of elevated body temperature
    and doubtlessly elevated blood stress. People with present high blood
    pressure or those genetically susceptible to heart illness shouldn't take Anavar
    or other steroids because of negative redistribution of cholesterol levels.
    While there's a lack of scientific research on the topic,
    anecdotal analysis performed by bodybuilders reveals that oxandrolone can actually be a muscle-building drug.

    Most cycles will make the most of testosterone past the 8-week Anavar cycle
    length, extending to 12 weeks with testosterone before starting post-cycle therapy.

    The greatest testosterone esters are Testosterone Enanthate or Testosterone Cypionate,
    with once-weekly injections. PCT can be commonplace
    Clomid for 20 days – first 10 days at 100mg every day,
    beginning two weeks from the tip of the cycle.


    This steroid can also be stacked with different
    substances to boost muscle progress and enhance overall physique physique.

    Oxandrolone can be stacked with different anabolic steroids in synergy as a result of they complement each other.
    Anavar, due to its broad variety of effects, could be utilized to your goals whether you’re slicing, bulking,
    or you’re male or feminine. It’s one of the mildest compounds
    obtainable to the steroid user, and for that purpose, it may be used for a long period if blood work is done
    and organs and blood pressure is checked often. It isn't unheard of to run Anavar for ten or so weeks increasing
    the dose over time to prevent the onset of a tolerance build up with a testosterone preparation, corresponding to Sustanon.
    As you probably can see, estimating a easy lack of fat in kilos is nearly inconceivable.
    If you’re already very lean and are just trying to shred these previous few cussed kilos,
    you may be shedding less than someone doing their
    first chopping cycle. It has a excessive anabolic score, however this
    doesn’t translate into highly effective anabolic effects that can rival those
    of true bulking steroids (which are virtually always injectables).
    This steroid causes an increase in red blood cell manufacturing,
    which will get extra oxygen to the muscle tissue.
    Anavar will suppress your testosterone at just about any dosage, and
    the higher the dose, the more suppression you possibly can count on. The Hypothalamic Pituitary Testicular Axis (HPTA) can probably turn into
    damaged with excessive steroid use, presumably inflicting
    everlasting damage to your testosterone production in excessive circumstances.

    Winstrol results will begin coming on fast because of its fast-acting nature, and with none estrogenic unwanted effects, you won’t be worried about bloating
    ruining your physique. Therefore, your results might be more determined by
    the other steroids you’ve included in the stack.

    We know that Winstrol’s function in any male steroid stack is to harden and
    dry the body – and those are the outcomes you
    can anticipate specifically from Winstrol.

    Stanozolol can and will enhance dangerous cholesterol levels (LDL) and reduce good ldl cholesterol (HDL) ranges.
    Low-dose medical research present a really clear unfavorable effect on ldl cholesterol with
    alarming modifications to the LDL/HDL ratio[2].
    The benefits and constructive effects of Winstrol need to be
    balanced in opposition to the negatives, together with its excessive stage of
    hepatotoxicity. This is why most individuals use
    Winstrol sparingly and at instances when will in all probability be
    of most profit – corresponding to before competitions.
    Though most anabolic steroid users select to take Winstrol in pill form, there are some benefits
    to the injection. It can additionally be unbelievable
    for athletes like these on the monitor and subject.

    If you adhere to beneficial cycles and dosages, you should experience little or no Anavar side effects.

    However, should you misuse Var or abuse this AAS in any way, you
    may experience various levels of unwanted effects. With Anavar,
    you'll be able to actively interact in excessive interval depth training
    (HIIT) without worrying too much about muscle-related accidents.

    This shift, over time, can lead to the hardening of the artery partitions and better ranges of fats within the
    bloodstream leading to strokes, or coronary heart attacks if left unchecked and untreated.
    We have to pay attention to decreasing blood pressure,
    ensuring cholesterol levels are in check, and
    ‘fixing’ any organ injury. Glutathione can act as an antioxidant [7] while TUDCA could be distinctive
    for liver damage [8].

  • Komentár buy Steroids cycles %PM, %24 %032 %2025 %23:%mar napísal buy Steroids cycles

    A gadget specifically designed to revive knee motion via
    guided flexion. If leg day skipping is the cake, not hitting calves is the cherry
    on high. The American Faculty of Sports Medicine discovered
    that resistance coaching is suggested to minimize back the rate or severity of musculoskeletal accidents.
    Transferring along, research shows that tight or poorly developed muscle tissue within the legs can have an effect in your again.
    ➤ Following correct food plan – A steadiness food plan is actually crucial should you really wish to hold your muscles healthy.
    Eating fresh fruits, greens, fish can actually benefit your health
    and muscular tissues. As the name suggests, these machines are passive
    and only supply foot exercise.
    The Smith machine offers a guided path for
    exercises, providing elevated stability and security for numerous leg workout routines.
    You can use it to perform several leg workout routines, together with squats,
    lunges, calf raises, and cut up squats. Leg machines enable
    managed movements that allow you to goal specific muscle
    teams with precision. The leg extension machine is specifically designed to target the quadriceps, the dominant muscle group on the front of the thigh.

    Equipped with a seat, backrest, and padded ankle lever, it offers resistance through an hooked up weight stack.
    The Smith machine presents a managed weightlifting
    setting with its fixed vertical barbell path, making it nice for these
    new to workouts like squats.
    Extra isn't all the time better when it comes to weight machines,
    so construct them into your routine two to 3 occasions per week – not every single day.
    If you are a runner, remember that most of your training ought to give
    attention to mileage, and strength coaching is meant to assist the
    working. This machine offers stability and support, so you'll find a
    way to really focus on strengthening your hamstrings and the muscular tissues around it.
    Robust hamstrings play a key function in stabilising the knee joint, which can forestall injuries such
    as strains and tears. They additionally contribute to better running mechanics
    and general efficiency, particularly in phrases of sprinting and
    hill running. So, 3 times a week, working the legs for
    twenty minutes every time is an efficient objective.

    Machines can be utilized to isolate leg muscles and
    stimulate greater muscle progress. Many opt for leg exercise machines to
    simplify leg day, streamlining their routines.
    Last but not least, it's necessary to note that the majority
    leg extension machines will require you to have a set of Olympic weight plates to serve as the load you're
    lifting. Always check to be sure that the machine can deal
    with Olympic weight plates or if you'll need to buy an Olympic weight sleeve adapter individually.

    It's tremendous straightforward to transition from one exercise to another
    with its glossy design. Many leg curl machines offer the
    inclined place as an possibility to reduce pressure in your again. Additionally, many machines have the added feature of side handles
    you can grasp whereas working out in the prone position. This stabilizes you and helps make sure your hamstring muscle tissue are doing
    all of the work on the leg curl machine, as they want to be.

    Best for small areas, this leg press machine can fit in your
    garage, office, or any room in your home. Right Here are some general ideas that will
    help you keep your leg exercises secure and efficient.
    The Leg Abduction/Adduction Machine is a specialised health
    club apparatus designed to target the muscle tissue of
    the internal and outer thighs. Here are some efficient leg exercises you are able to do
    on this versatile machine. If your health club has this equipment, you must add it to your hamstring exercises arsenal, which helps
    to construct mass and strength in your legs.

  • Komentár сервис центры в москве %AM, %14 %473 %2024 %10:%sep napísal сервис центры в москве

    Профессиональный сервисный центр по ремонту бытовой техники с выездом на дом.
    Мы предлагаем: сервисные центры в москве
    Наши мастера оперативно устранят неисправности вашего устройства в сервисе или с выездом на дом!

  • Komentár Pedrogam %PM, %24 %677 %2024 %15:%apr napísal Pedrogam

    mexico pharmacies prescription drugs: mexico drug stores pharmacies - mexican drugstore online

  • Komentár JustinNic %AM, %24 %250 %2024 %05:%apr napísal JustinNic

    best india pharmacy http://indiaph24.store/# india pharmacy mail order
    india pharmacy

  • Komentár Vonaldnum %AM, %21 %123 %2024 %01:%apr napísal Vonaldnum

    Горка волнистая Hasttings K-03.Мы любим преподносить сюрпризы и делать подарки!
    Делаем безопасные уличные спортивные площадки
    Силовые уличные тренажеры купить
    Подробное описание уличный турникот магазина Sporthappy.com.ua

    В настоящее время все больше городских жителей проявляют интерес к образу жизни активному:Пластиковые игровые комплексы и детские площадки предназначены для слабой интенсивности использования. Как для семейного так и общественного.

  • Komentár VonaldmUp %PM, %20 %036 %2024 %23:%apr napísal VonaldmUp

    Существует два варианта:гамачок-обнимашка 170 грн.
    Детские уличные тренажеры купить
    Воркаут площадки
    Смотрите уличные тренажеры на нашем сайте

    Министр ЖКХ Ростовской области Андрей Майер на днях встретился с жителями небольшого двора в самом старом городе региона — Азове (он недавно отметил 950-летний юбилей). До конца года в этом городе, на улице Московской, благоустроят двор, который объединяет 3 двухэтажных дома позапрошлого века.Уличные спортивные комплексы.

  • Komentár Larryvak %PM, %18 %974 %2024 %22:%apr napísal Larryvak

    PBN sites
    We create a network of privately-owned blog network sites!

    Advantages of our PBN network:

    We carry out everything so GOOGLE does not grasp that this A self-owned blog network!!!

    1- We buy web domains from different registrars

    2- The principal site is hosted on a VPS server (Virtual Private Server is rapid hosting)

    3- The remaining sites are on different hostings

    4- We assign a individual Google profile to each site with confirmation in Search Console.

    5- We create websites on WP, we don't utilize plugins with aided by which Trojans penetrate and through which pages on your websites are produced.

    6- We do not duplicate templates and use only distinct text and pictures

    We don't work with website design; the client, if wanted, can then edit the websites to suit his wishes

Napísať komentár

Uistite sa, že všetky požadované (*) polia ste vyplnili. HTML kód nie je povolený.