What Kind of Food Makes your Work Efficient

The saying “You are what you eat.” is familiar to everyone. This was originally written by the French writer Jean-Anthelme Brillat-Savarin in the 18th century. It means that if you want to stay healthy, you have to eat “good” food. But did you know that the food you eat can even affect your work efficiency? “Harvard Business Review” columnist Ron Friedman said: “Considering the productivity of work, few people think of food. But in fact, food is the fuel of the body. The difference will have a huge impact on the operation of the engine in the long run.”

A poor lunch will affect the entire afternoon. Because everything we eat is converted into glucose by the body to provide energy for the brain and keep it awake; when blood sugar drops, attention is easily distracted. If you don’t want to be drowsy in the afternoon and affect your work performance, you should follow a few “lunch principles”:

1. Avoid bad foods
Don’t go to McDonald’s to buy fast food to save time and convenience. Although high-fat, high-oil-salt foods can provide more calories, they have a heavier burden on the stomach. For the digestive system, breaking down and absorbing fast food is very laborious, and it can also reduce the oxygen content of the brain and cause dizziness.

Unhealthy lunches are usually cheap and quick.

2. Decide early what you want to eat for lunch
Think about what you want to eat before you feel hungry. It’s best to decide in the morning or on the way to work.

Studies have shown that people are more resistant to the temptation of high-salt, high-calorie, and high-fat foods when considering “what to eat in the future” than choosing “what to eat now.” In other words, if you decide your lunch at 12:30, you are more likely to eat unnutritiously.

3. Reduce sugar intake
Sugars, also known as carbohydrates or starches. One of the biggest characteristics of Asian diet is high carbohydrate (staple food) and low protein. Many people have lunch with a bowl of noodles or braised pork rice, without protein or fruits and vegetables.

However, excessive intake of carbohydrates at one time can quickly increase blood sugar, allowing the body to secrete large amounts of insulin to lower blood sugar. The rapid increase and decrease of blood sugar can cause symptoms such as fatigue and drowsiness.

4. Fruits and vegetables cannot be less
It seems troublesome to bring fruit to the office? In fact, this small step is of great help to improving work efficiency.

In an experiment to study how people’s choices of food affect their daily lives, the conclusion is that: The more people who consume more fruits, vegetables and water, the happier, more engaged, and more creative at work.

Fruits and vegetables contain important nutrients that can promote the production of dopamine. As a neurotransmitter, dopamine plays a key role in curiosity, driving force and other fields. It is also an antioxidant, which can reduce inflammation in the body, promote memory and improve mood.

5. What if I really don’t have time for lunch?
Lunch cannot be saved, but what should I do when I am really busy?

Ron Friedman suggested that instead of waiting until the blood sugar drops to a minimum during lunch, it is better to supplement energy from time to time throughout the day. Both high and low blood sugar can damage work efficiency and brain. Compared with eating a large meal in the afternoon when hungry, a small amount of meals can maintain stable blood sugar. In addition to fruits, you can also keep healthy snacks in the office, such as nuts, cereal or high-protein nutrition bars.

1 – fatty fish
Fill your fridge with salmon, trout, tuna, mackerel or sardines. Oily fish provide essential omega 3 to protect nerve fibers and neuronal membranes. These are good fats, perfect for brain health, that can be eaten two to four times a week.

2 – Fruits rich in antioxidants
Preventively, antioxidants prevent the formation of molecules that would affect our intellectual capacities. We opt for small fruits such as blackberries, cranberries, raspberries, goji berries, or strawberries …

3 – crucifers
Among the other antioxidants, we also find vegetables from the cruciferous family: cabbage, broccoli, or cauliflower.

4 – Meats rich in iron
Iron helps carry oxygen in our cells and thus prevent fatigue. We therefore favor red meats or offal

5 – The vegetable version iron
Soy, tolu, broad beans or beans are also rich in iron. A good way to replace meat if you don’t have any, or if you are a vegetarian.

6 – Legumes
Corn, lentils, peas… Legumes are rich in vitamins B9 and B1. These plant proteins are great for brain health.

7 – wheat germ
Source of vitamin B1, wheat germ also acts on neurotransmitters and thus on the good activity of the brain.

8 – Brewer’s yeast
It is the B vitamins that essentially make up brewer’s yeast. A tablespoon per day helps ensure good health on a daily basis.

9 – Cereals, rich in carbohydrates
A source of carbohydrates and fiber, whole grain cereals are essential for the brain, which uses about 120 grams of carbohydrate per day.

10 – Starchy foods
Pasta and rice are slow sugars that allow their release into the blood gradually, unlike fast sugars such as sweets. They therefore make it possible to operate the organs, and in particular the brain.


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