Because the density of the remaining employees have to eat meals at the table; malnutrition, suffer from diseases such as obesity and diabetes
"What we should eat today?", Your friend sitting on your nearest noon approached by one of the common questions you ask. And if you spend long hours sitting at the table, you get fatter and weight. The most common health problems in office workers; obesity, insulin resistance-diabetes, high cholesterol, hypertension, musculoskeletal diseases, hernia, vitamin D deficiency, osteoporosis and malnutrition.
Plan menus in advance
If you plan to previously Eaters, you'll healthy movement. For example, lunch, dinner fed mainly vegetables, meat you can eat. You recognize what foods, is very important for you to determine how much you can eat.
Be aware of what you eat
One of the biggest mistakes made by office workers, while the food. This behavior, even if you get enough calories, unfortunately, does not fully satisfy you. Take time to eat and eat sitting down. Eat slowly and chew well for digestion and satiety. Remember, to save the world undercover officer, you do not. If you work in an indoor office environment, you might oxygen and sunless days, the inactivity yourself can make you feel tired. To cope with fatigue oatmeal, yogurt, meat, eggs, wheat, nuts cuminseeds can consume. Several times a week 20 grams. bitter chocolate may be, longer, I suggest you add milk if you want to stay near full. Of course, need to remember that physical activity. Regular exercise will improve your quality of life of an eventful day. Make it a healthy diet and regular exercise lifestyle. I hope the following will help you little tips and menus.
- If you are an early breakfast, lunch still do not eat 1-2 hours before meals, helps you lose weight by increasing metabolic rate. If you are too busy and have time to get your place or in your drawer, fresh or dried fruit, nuts and biscuits diet, foods like bread crumbs possessed practical, lemon green tea, can consume buttermilk and milk.
- If you prefer to not want to eat outside; tuna / cheese / grill salad, meat / chicken / fish, whole wheat toast, you can choose pizza. Half a week or two once the creamy pasta, thin-crust pizza is preferable.
- To avoid constipation, depending on whether the motion should be less attention to fluid intake, drink at least 8 glasses of water a day.
EXAMPLE MENU
MONDAY
The morning half-wheel, 2 thin slices of cheese, tomato, pepper, parsley Snack 2 dried apricots, 2 full walnuts Lunch 6 tablespoons dehydrated main dishes, 1 cup yogurt, plenty of salad, 1 slice whole wheat e k handle Snack 1 serving fruit Snack 2 whole gray, 1 slice of cheese dinner 4 grilled meat, plenty of salad, 1 slice whole wheat bread Snack 1 serving of fruit
TUESDAY
Morning 4 tablespoons plain cereal, 1 cup light milk Snack 1 apple, 10 nuts Lunch Chicken skewers, plenty of salad Snack 15 green plum snack Half wheel, a carpi cheese dinner 6 tablespoons of chickpea, 3 tablespoons light yogurt, 3 tablespoons rice Snack 1 cup of fruit salad
WEDNESDAY
Morning 1 egg, 1 slice whole wheat bread, 4-5 olives, tomatoes, peppers Snack 1 fruit, 10 almonds Lunch 1 wholemeal toast lean, plenty of salad, 1 cup buttermilk Light Snack Snack 1 cup walnuts 2 full dairy desserts dinner grilled chicken or sautéed, 2-3 tablespoons olive oil, vegetables, 1 slice whole wheat bread Snack 1 serving of fruit
THURSDAY
Morning 4 tablespoons plain cereal, 1 cup light milk Snack 2 pieces of dried apricots, 2 full walnuts Lunch 6 tablespoons dehydrated main dishes, 1 cup yogurt, plenty of salad, 1 slice whole wheat bread Snack 1 serving of fruit in December 2 to whole meat meal, a slice of cheese dinner grilled fish (200-250 g.), plenty of salad, 1 slice whole wheat bread, 3 tablespoons roasted eggplant Snack 1 serving of fruit
FRIDAY
Morning 1 box of light yogurt, half a pear, 2 tablespoons of oatmeal Snack 1 kiwi, 10 nuts lunch Tomato whole wheat pasta and plenty of salad Snack 3 dried apricots Snack Fruit light yogurt Dinner 6 tablespoons vegetable dinner, 1 bowl of tzatziki, 1 slice whole wheat bread Snack 1 serving of fruit
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