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Shin kun sami aikin mafarki wanda ke buƙatar kuyi aiki a dare? Ba ku da wata mafita face ku ɗauki tayin ta hanyar yin sulhu akan wasu abubuwan. Duk da yake kuna iya samun matsayi a fagen da kuke son aiki a ciki, wannan ba yana nufin cewa za ku sami albashin da kuke so ba.
Hakanan baya nufin zaku sami dama don aiki irin canjin da kuke so. Zuwa aiki daga ƙarfe tara na safe har zuwa shida na yamma ba kayan marmari ba ne da kowa ke da shi.
yadda ake cire kurajen fuska a rana daya maganin gida
Kuma, a bayyane yake, yin aiki a dare yana ɗaukar lahani ga lafiyar ku. Domin aiki da dare yana iya batawa agogon cikinka rai. Agogonka na ciki yana gayawa jikinka cewa ka kasance a farke da rana kuma ka yi bacci da dare.
Idan kuna aiki a aikin dare, kimiyya ta nuna cewa rasa nauyi da kiyaye shi na iya zama muku wahala fiye da sauran. Me ya sa? Wani bincike na shekara ta 2014 ya gano cewa yanayin canzawar dare yana shafar tasirin ma'aikata, yana haifar musu da amfani da ƙarancin kuzari fiye da yadda suka saba yi tsawon rana.
Lokacin da kake aiki a dare, zai iya zama maka wahala ka san lokacin cin abinci da kuma abin da za ka ci.
Don haka, ga wasu jagora masu sauri game da jadawalin cin abinci don ma'aikatan motsa dare.
yadda ake sanya lebe pink a rana daya
1. Fara Cin Babban Abincinku
Ku ci babban abincinku kafin ku tafi aiki. Idan kuna aiki a motsawar rana, ku sami babban abincinku da tsakar rana kusan tsakar rana. Idan kuna aiki a motsawar yamma, kuci babban abincin ku kusan 6 na yamma kafin ku tafi aiki. Yi ɗan ƙaramin abinci kuma ku ci lafiyayyun abinci a yayin aikin ku. Cin manyan abinci a cikin dare na iya haifar da ƙwannafi, gas, da maƙarƙashiya. Hakanan yana iya sa ka ji bacci da kasala kuma ka mai da hankali kada ka ci abinci da yawa yayin aiki.
2. Ka shirya Kayan Naman Lafiya
Zai fi kyau ka shirya naman lafiyayyen abincin. Domin zai yi wahala a samu lafiyayyun kayan ciye-ciye lokacin hantsi da rana. Ofishin ku na iya samun abinci mai gishiri ne kawai ko mai ƙoshin mai, da kuma abubuwan sha mai yawan calorie masu yawa. Zaka iya shan lafiyayyen abun ciye-ciye kamar apple tare da karamin cuku mai cuku mai mai mai yawa ko dintsi na goro da yogurt mai mai mai mai kadan.
3. Guji Abincin Mai
Yayin aiki da dare, ka guji abinci mai mai, soyayyen da yaji. Abinci kamar su soyayyen kaza, barkono mai yaji da burgers na iya haifar da zafin ciki da rashin narkewar abinci. Cin abinci mai mai da yawa yana iya ƙara haɗarin kamuwa da cututtukan zuciya da kuma buga ciwon sukari na 2. Yawan kitse a cikin abincinku na iya haifar da mummunan cholesterol a cikin jini, wanda ke ƙara haɗarin cututtukan zuciya da bugun jini. Kyakkyawan (cholesterol) yana da tasiri mai tasiri a jiki.
4. Cin Smallanana
Don kiyaye jikinka gaba daya cikin aikin dare, kar ka shirya shirin karin kumallo, abincin rana, da abincin dare kawai. Madadin haka, shirya cin ƙananan ƙananan abinci kowane sa'a biyu zuwa uku cikin dare. Wannan ba zai taimaka kawai ga kiyaye yunwa ba, amma zai samar muku da kuzarin da kuke buƙata don ku farka ku yi aikinku. Hakanan, ku ci abincin dare sosai kafin ku ba da rahoto game da aikinku. Wannan zai baku kuzarin aiwatar da aikin ku yadda ya kamata.
fina-finan Hollywood na soyayya na baya-bayan nan
5. Da kyau ka Shayar da Jikinka
Yana da mahimmanci ka kiyaye jikinka da ruwa sosai. Sha ruwa da yawa don hana bushewar jiki, saboda yana iya taimaka muku ku kasance a faɗake kuma ba zai bari ku gaji haka ba yayin aikinku. Ka ajiye kwalban ruwa akan teburin ka ka sha ruwa tun kafin ka ji kishin ruwa. Baya ga ruwa, sha shayi na ganye mara dadi, da ƙananan sodium 100% ruwan kayan lambu sune sauran abubuwan sha masu gina jiki waɗanda zaku iya sha.
6. Tafi Don Abincin
Daga lokacin da kuka wayi gari da safe har zuwa sauyawar ku, ku guji abinci mai wadataccen ƙwayoyin carbohydrates gwargwadon iko. Saboda kayan zaki da kayan zaki masu dauke da sinadarin carbohydrates wanda zai sanya ka jin bacci kawai. Don haka, zaɓi abinci mai ƙoshin lafiya mai gina jiki kamar ƙwai, madara, da kaza waɗanda za su ci gaba da cika cikinku na dogon lokaci kuma zai kiyaye yunwa.
7. Kalli yadda ake shan kafeyin
Shan shayi, kofi da sauran abubuwan sha mai caffein na iya taimaka maka zama cikin shiri. Amma kar a sha fiye da 400 na maganin kafeyin a rana, wannan shine adadin maganin kafeyin da ake samu a cikin kananan kofuna biyu zuwa uku na kofi na yau da kullun. Caffeine na iya zama a cikin tsarinku har zuwa awanni takwas. Canja zuwa abin sha mai ƙamshi, shayi mai ɗanɗano ko ruwa kimanin awanni huɗu kafin kwanciya.
8. Samun Abinci Mai Sauƙi Kafin Bacci
Da wuya ka yi bacci lokacin da kake jin yunwa ko kuma ƙoshi. Idan har yanzu kuna jin yunwa bayan aiki, ku ci ɗan ƙaramin abincin kirki kafin lokacin kwanciya. Kuna iya gwada kwano na hatsi cikakke tare da madara ko wani ɗan burodin hatsi tare da matsawa. Idan kun cika cika lokacin kwanciya, yi ƙoƙari ku yanke abun ciye-ciye yayin aikin dare.
9. Zabin Dinner Shift na Dare
Zaɓi furotin mara kyau kamar kaji, tuna ko wake da ƙwayoyi da kayan marmari masu cike da fiber don ƙarfin kuzari don taimaka muku biyan kuɗin cikin aikinku na dare. Yi la'akari da tattara abincin dare sannan kuma dumama shi a cikin microwave da firiji. Shirya sandwich ɗin burodi akan burodin alkama duka, salad ɗin shinkafa mai ruwan kasa da aka yi da nono kaza ko tofu da yankakken kayan lambu ko kuma kayan lambu mai daɗi da miyar wake.
man ganye don asarar gashi
Nasihu Don Kasancewa Cikin Koshin Lafiya Yayin Aiki A Lokacin Canjin Dare
- Tsaya kan aikin bacci.
- Ci gaba da aiki.
- Ku ci abinci mai gina jiki.
Raba wannan labarin!
Idan kuna son wannan labarin, raba shi ga ƙaunatattunku.
