Secrets of proper nutrition at work

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Very often people eat poorly at work. There is not enough time, there is no canteen nearby - and many other factors that influence eating habits and can cause digestive problems. But eating healthy at work is much easier than it seems.

Author: Ashurbekova Shamsiyat Tofikovna

Very often people eat poorly at work. There is not enough time, there is no canteen nearby, only cookies are available - and many other factors that influence eating habits during the day. Eating fast food in fast food joints takes away a lot of your health and can cause digestive problems. But eating healthy at work is much easier than it seems.

What kind of nutrition should there be?

It must be remembered that the diet of bedridden patients must obey the main rules of maintaining a healthy diet, which apply to every person. These include:

• Energy value or in other words – sufficiency. Food must replenish all energy expenditures of the body.
• Maintained balance . Food must be balanced in key nutrients.
• Compliance with the regime . Meals should be regular and include several meals a day.
• Harmlessness. Products must be safe - you must be able to distinguish fresh from stale products, as well as maintain hygiene.

At the same time, it is necessary to take into account the peculiarities of the patient’s body, described above. Let's consider the fundamental elements of nutrition for bedridden patients.

Eating protein-rich foods.

Replenishing the required amount of protein is an important factor in the diet for a person confined to bed. Protein affects the maintenance of lean body mass and the restoration of other tissues. Protein contains the main building blocks of the body, also called amino acids. Our body can synthesize almost everything except 9 types of amino acids, which is why getting them from food is so important. Proteins are found in large quantities in foods such as: dairy products (yogurt, kefirs, cottage cheese and milk), seafood (all fish products), chicken eggs, a variety of legumes, turkey and chicken meat, varieties of red meat, etc.

The amount of protein received per day may depend on body weight, the age of the patient and the amount of energy burned . As a rule, the norm for a bedridden patient is to receive protein at the rate of 1 gram per 1 kilogram of weight. There are cases when the norm is higher, for example, in the presence of bedsores, however, you should not take an excessive amount of protein foods, especially when it comes to a patient with kidney diseases. The nutrition of a bedridden patient must have a certain balance of proteins, fats and carbohydrates.

It is worth remembering that if patients develop bedsores, then the body’s needs for nutritional compounds increase. For example, if there is insufficient protein, healing occurs more slowly or stops altogether. In one day, such wounds can lose up to 50 grams of proteins with exudate. The result of this is an increase in the need for protein by 1.5 - 2 times.

Sample menu for losing weight with a sedentary lifestyle

The diet will consist of several basic rules:

1. Quality breakfast. From 08.00 to 12.00 you can eat whatever your heart desires. Let it be fast carbohydrates (along with complex ones), dairy, cereal and meat dishes. Breakfast should be such that it satisfies a person until lunch.
2. Lunch no earlier than 14.00. Preference should be given to lean meat, non-starchy vegetables, and unsweetened fruits.
3. Dinner no later than 19.00. Fish, vegetables - that's all you can eat. Fish should be steamed or boiled, no canned food, marinades or smoked meats. Fish can be replaced with lean poultry.
4. Drink plenty of clean drinking water without gas. Water helps restore water, salt, fat and lipid metabolism and helps remove waste products from the body.

You can drink coffee or tea with sugar and milk, but only before lunch. From 20.00 to 08.00 drink water and tea without sugar and milk. This diet combines two principles - normalizing the amount of calories and intermittent fasting for 12 hours.

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Intermittent fasting plus moderate calorie intake will work wonders.
Following the rules, you can create a sample menu for every day:

• Monday:
  porridge with milk, bread and butter, cereal soup with meat, fish with salad.
• Tuesday:
  omelet, sandwiches with meat, borscht with sour cream and boiled eggs, boiled chicken with salad.
• Wednesday:
  salad with mayonnaise and potatoes, sweet cheesecakes, cabbage soup or rassolnik, baked fish with tomatoes.
• Thursday:
  pancakes with cheese and chicken, fish soup, steamed cutlets with green peas.
• Friday: sandwiches with cheese and sausage, porridge with milk, noodles, boiled chicken with beans.
• Saturday:
  pearl barley porridge with butter, sandwiches, beef pilaf, steamed fish cutlets and salad.
• Sunday:
  omelet with mushrooms and peas, pancakes with butter, vegetable soup, steamed cutlets with rice and salad.

If you don’t forget the main rule and eat high-calorie food before 12.00, the results will be significant, and they will become noticeable in about 2 weeks

. And all this without grueling training and complete refusal of treats.

Sufficient amount of calories.

To eliminate the likelihood of gaining excess weight, the diet should not contain the same number of calories as active people; on the contrary, there should be fewer calories . Fresh vegetables and fruits, as well as grain porridges (in liquid and boiled versions), lean meats, and low-fat dairy products are low-calorie foods. In addition, they should form the basis of every person’s diet (according to WHO recommendations). Eating a normal amount of calories greatly reduces the likelihood of overweight and obesity - they are factors leading to heart disease, hypertension and a significant increase in blood sugar. But there is a tendency for a strong decrease in appetite in bedridden patients - these circumstances make it difficult to obtain the required amount of nutrients and calories.

Healthy fats in the diet.

Don't underestimate fats. They are necessary for the proper functioning of the human body. Many nutritionists recommend eating foods with unsaturated fat (for example, fish and vegetable oils), and foods with saturated fats should be limited in consumption (meat and dairy products), however, you should not completely abandon them.
Unsaturated fats have a large number of beneficial effects on the body - they have a beneficial effect on the functioning of the cardiovascular system, help improve sleep and brain function. They also strengthen bones that are weakened as a result of low mobility of a bedridden patient. Unsaturated fats are found in salmon, sardines, cod and flaxseed oil. It is necessary to coordinate the diet with your doctor : ask him what you can feed and what you should not feed. Since there is a possibility that some products may interfere with the actions of medications or contribute to the occurrence of allergic reactions.

Vitamins and minerals.

Patients who do not consume a satisfactory amount of food may develop deficiencies of vitamins, micro- and macroelements, and this can lead to negative changes in health. For example, an insufficient amount of hemoglobin (as a result of a lack of iron in the blood) can trigger the progression of pressure ulcers and slow wound healing due to a reduced level of protein synthesis and wound epithelization. Therefore, complexes of vitamins and minerals can be added to the patient’s diet , however, you should consult a doctor before doing this. You should avoid taking any one vitamin or mineral in excess of the norm, as this can affect the body's metabolic processes and lead to side effects.

Products that are not recommended for consumption.

We found out what a bedridden patient can eat. What foods should you avoid in your diet? Of course, this list necessarily includes a variety of smoked meats, all types of sausages, semi-finished products (instant food), almost all types of store-bought sauces and ketchups, crackers, chips, etc.

The diet of a bedridden patient should not contain trans fats, which disrupt and weaken the functioning of the immune system, as well as increase cholesterol levels and generally have a negative impact on health. On product packaging there is a composition section, and trans fats are designated as hydrogenated vegetable fats. They are found in large quantities in fast food products, margarines and baked goods with them, as well as in spreads.

It must also be remembered that in the presence of certain diseases there are some restrictions on taking even the “right” food (for example, acidic drinks and juices should not be consumed during an exacerbation of an ulcer).

Drinks in the diet.

Water plays a huge role in all metabolic processes of the human body and is needed for the normal functioning of all systems . Bedridden patients need a sufficient amount of fluid - give them plain water, weak tea, freshly squeezed juice, uzvar, compote, etc. We advise not to abuse (or better yet avoid) coffee, juices from stores, sweet carbonated drinks, for example, cola.

Sedentary lifestyle: how to lose weight for office workers?

What is important for office workers to remember?

Sedentary work spends a minimum of calories on muscle activity, while the brain requires glucose for active work, which creates a tendency to overeat, stimulates appetite, and it is important to adjust your diet, making it less caloric. If you don’t do this, eat as usual, take long breaks between meals, and then eat heavily at lunch and in the evening, becoming acquainted with extra pounds and folds of fat is almost inevitable. It is important not only the amount of food that is consumed, but also its qualitative composition - it differs significantly from what people who play sports or work in a more “mobile” field consume.

You work in an office!

This kind of work has both significant advantages and significant disadvantages that you need to remember when maintaining a slim figure. Naturally, a warm office and a comfortable chair, relative comfort and peace, when you don’t have to carry heavy loads or constantly be on your feet, is a plus. Also, often in the office there are opportunities to eat or drink tea, coffee, stretch and relax (although not always).

But sitting at a desk, static load, stiff muscles and back, strain on vision and emotional pressure increase stress levels. And many are accustomed to eating it with sweets or high-calorie dishes. In addition, a sedentary lifestyle leads to problems with pelvic circulation, blood stagnation and intestinal hypotension, which often provokes constipation and digestive problems.

Not everyone, having completed their work at the office, rushes to the gym or for a run, or walks home from work. Often this is your own car or public transport, where there is no opportunity to burn calories, and at home you can relax on your favorite sofa. As a result, such work can lead to the formation of excess weight, the development of cellulite in problem areas and pathologies, and serious metabolic disorders.

Where does the fat come from? From the office!

Those who work exclusively in the office, sitting at a computer or shuffling papers, mostly work mentally, with a little activity on their hands and very little on their feet. The most active consumers of calories in such a situation are the lungs, heart and brain, but the muscles and many other organs are in an inactive state, consuming a minimum of energy. These working organs, especially brain tissue, efficiently consume glucose, but fat and protein compounds are not consumed so actively. Therefore, a low-carbohydrate diet, if weight correction is needed, is completely unsuitable in such a situation. But reducing dietary fat will be useful, but office workers cannot limit proteins in their diet!

But it is also important that carbohydrates enter the body evenly, without sudden surges and then drops in blood glucose levels. Eating foods with light carbohydrates: tea with sweets or cookies, cakes, causes sharp fluctuations in blood sugar. The brain will not absorb all the incoming excess amounts of glucose, and some of it will turn into fats and be deposited on the sides.

It’s a completely different matter if it’s complex carbohydrates from cereals. They break down slowly, creating approximately equal concentrations of glucose over several hours. This helps maintain efficiency and vigor. Therefore, breakfast for office employees should be porridge or muesli without sugar or additives, nuts, and cereal side dishes with proteins.

Proteins and fats: so as not to gain weight

To ensure that your health does not suffer and your metabolism is not disrupted, the correct balance of proteins and fats is important. Office employees are usually less hardened; they are constantly in warm, or even hot, stuffy rooms - in conditions where there are no sudden changes in temperature and precipitation. This does not allow the immune system to be stimulated. Therefore, the supply of protein is important, on the basis of which immune bodies are formed, cell regeneration occurs, and enzymes are synthesized. But during sedentary work, proteins stagnate in the intestines for a long time, are less absorbed, rotting can occur, and constipation is provoked. Therefore, a portion of protein per day is no more than 100 g in combination with vegetables and fruits, which improve absorption, stimulate peristalsis and support microflora. Poultry and fish proteins, milk protein are preferred. You should avoid fatty meats and steaks, as well as avoid leaning on vegetable protein.

Fats, especially animal fats, should be limited, but not completely excluded from the diet. It is worth choosing vegetable oils in combination with vegetables, and in the morning, when you need energy for the day, butter on toast is useful. But spreads and trans fats, which are rich in fast food dishes, should be excluded from the diet.

What NOT to eat at work to avoid getting fat?

According to nutritionists, there is a whole list of dishes and products that significantly spoil the figure and health of office workers. These “treats” should be excluded from your diet in order to lose weight. The black list includes high-calorie types of baked goods, pizza and any fast foods, snacks, chips, crackers and any “fast” food. Such products have no advantages other than taste and a bunch of “food” chemicals. They contain a lot of fats, including harmful ones, a lot of carbohydrates and little healthy protein, vitamins and minerals. Dense and dry foods, even washed down with tea or coffee, are poorly broken down in the intestines, are difficult to absorb and lead to constipation and abdominal pain. And such a hit of calories does not go unnoticed by the figure.

A categorical “no” should be said to snacks with a cup of tea/coffee and sweets, chocolates, buns or cookies. Do not add sugar or heavy cream to coffee and tea. Two tablespoons of sugar are equal in calories to a serving of soup.

At home after work, the principles of nutrition should be similar: breakfast and lunch should be high in calories, and dinners should be light and satisfying.

“Correct” diet.

The generally accepted diet, which involves eating three times a day, cannot be used for a bedridden patient. As a rule, such patients cannot eat a lot and consume at one time the amount of food that is necessary for the body. You should try not to force feed, but try to induce an appetite. The diet in a home for the elderly and a bedridden person should consist of 6 meals a day . What to feed a bedridden patient? Food products must be chosen according to the principles written above, the recommendation of the treating doctor and the desires of the person.

An important point: it is necessary that the food has the “correct” temperature; it should not be cold or hot. Meals should consist of warm food. Too hot food can lead to burns of the mucous membranes, and cold food can lead to a cold, since the immune system is greatly weakened.

What should proper nutrition be like at work to lose weight?

These tips will help you look great and lose weight.

1. Fractional meals. You need to eat 4-5 times a day: breakfast, lunch, dinner, dinner. It is advisable to also include meals between lunch and dinner. In this case, dinner should be light. The interval between main meals should be approximately 5 hours.
2. Divide your daily diet correctly.

Nutritionists advise:

1. Breakfast - 20-25% of products for the day.

Never skip breakfast before your work day. The best time for breakfast is before 9 am. If you don't have time, it's better to take breakfast with you to work.

1. Lunch – 40-45%. This is the largest meal of the day. For the main dish, lean meat, fish, eggs, vegetables, cereals, and legumes are suitable.

Remember, the later you eat, the easier the food.

1. Dinner – 20-25%. Train yourself to have dinner no later than 20.00, 4 hours before bedtime. Dinner should be light. So try not to go hungry at work.
2. Two snacks for 10%.

And don't forget to drink water throughout the day! Almost every office has a cooler.

How to feed the patient and in what position?

Bedridden patients are unable to care for themselves independently. You need to help them wash their hands (if this causes difficulties, you can use special disinfectants or napkins). Patients may drop food, so immediately before the appointment it is necessary to cover the bed with a towel or tablecloth. You need to pay attention to ensure that food crumbs do not fall on the bed. Crumbs can lead to the development of bedsores.

What is the procedure for feeding a bedridden person? Before directly eating, he needs to be either slightly raised or placed on the bed . Feeding while lying down is extremely dangerous, as there is a possibility that the patient will choke or choke. If a person has difficulty keeping his head upright, he needs help with this by holding himself.

You need to fill the spoon about 2/3 full with food so that the food does not spill. Don't rush into the feeding process. You must first bring the spoon with food to the patient’s lower lip so that he can smell the smell. How to give a patient something to drink? If the patient has difficulty drinking cups, then you can use a sippy cup or give liquid from teaspoons and dessert spoons.

Feeding formulas.

Many patients may suffer from severe dysphagia, that is, difficulty swallowing. In such circumstances, various mixtures are used for the feeding process, for example, Nutrizon, Modulen and Nutridrink. Before using such mixtures, you should consult your doctor to determine the most appropriate product (low-calorie or high-calorie, with or without fiber, gluten or lactose, etc.). Formulas can be fed using a spoon, a special bottle or sippy cup . In cases of acute dysphagia, the patient is unconscious, the esophagus or larynx is injured, a stroke has occurred and other difficult circumstances, feeding the bedridden patient is done using a tube.

If the patient can eat regular foods, then the mixtures can be used as food additives.