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疫情期间在家提高工作效率的方法,应该吃什么

  AS THE CORONAVIRUS continues to escalate,we have all learned a new lexicon–social distancing,pandemic pantry,community spread,flatten the curve and increasingly,shelter in place.

  随着冠状病毒不断升级,我们都学到了新的词汇——社会距离、流行病食品储藏室、社区传播、变平曲线,以及越来越多的避难所。

  With this new normal of"everything's cancelled,"many of us are also facing a new situation:working from home.That's certainly true for me.My home office is my new office.

  随着这种“一切都取消了”的新常态,我们许多人也面临着一个新的问题:在家工作。对我来说确实如此。我的家庭办公室就是我的新办公室。

  If you find yourself working from home for the first time,it brings with it all sorts of adjustments–like how to be productive if the house is full of kids because schools are closed.

  如果你发现自己第一次在家工作,随之而来的是各种各样的调整——比如家里因为学校关门而挤满了孩子,你该如何提高工作效率。

  This sudden change in routine may also be challenging for your self-care.Your gym workouts are likely disrupted,and perhaps you're tempted to dig into your quarantine stockpile and finish it on the first few days.Or maybe all that stress baking has you eating cupcakes for breakfast and digging into your stash of chocolate chips in the afternoon.

  这种日常生活的突然改变可能也会对你的自我照顾造成挑战。你在健身房的锻炼可能会中断,你会想在头几天完成建造隔离储存室。或者,所有的压力是烘焙,你要在早餐吃纸杯蛋糕,然后在下午吃巧克力屑。

  Working from home doesn't need to derail your good intentions.

  在家工作不需要破坏你的良好的心情和目的。

  Here are some steps you can take to stay on track with your healthy lifestyle when working from home:

  以下是在家工作时保持健康生活方式的一些步骤:

  Create a routine.

  创建一个日程表。

  Avoid the kitchen for your workspace.

  不要在厨房里工作。

  Make time for movement.

  腾出时间运动。

  Start your day off right.

  正确的开始你的一天。

  Plan your snacks.

  计划你的零食。

  Eat a veggie-filled lunch.

  吃一顿素食午餐。

  Get in touch with your hunger.

  关注自己是否饥饿。

  Manage alcohol consumption.

  管理饮酒。

  Get adequate sleep.

  得到足够的睡眠。

  Create a Routine

  养成一个新习惯

  The most difficult part of working from home when it comes to eating is the lack of structure,says Lisa Young,a registered dietitian nutritionist based in New York City and author of"Finally Full,Finally Slim."She encourages setting up a structure for the day:Plan when,what and how much you're going to eat,and try to stick to it as best as possible.

  纽约注册营养师、《终于饱了,终于苗条了》一书的作者丽莎·杨说,在家工作饮食方面最困难的部分是缺乏饮食结构。她鼓励人们为一天做一个饮食安排:计划好什么时候、吃什么、吃多少,并尽可能坚持下去。

  Libby Mills,a Philadelphia-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics,agrees.She says working from home can seem like every day is a weekend,when there's typically less structure to your day.

  费城注册营养师、营养与饮食学会发言人莉比·米尔斯对此表示赞同。她说,在家工作就好像每天都是周末,你的一天基本上没有什么安排。

  "Weekends can mean skipping meals,snacking throughout the day and overindulging at dinner,"Mills says."Don't let your Monday through Friday become like a weekend."

  米尔斯说:“周末可能意味着不吃饭、整天吃零食、晚餐吃得太多。”“不要让你的周一到周五变成周末。”

  A set schedule will help tune out the cues that are part of weekend days,so you can be productive and not find yourself noshing all day and skipping physical activity,she says.

  她说,一个固定的时间表可以帮助你排除周末生活中的那些习惯,这样你就能更有效率,不会整天吃东西,也不会错过体育活动。

  Avoid the Kitchen for Your Workspace

  不要在厨房里工作

  Don't set up your laptop on the kitchen table.Find another spot to work,so you're not constantly tempted to snack.If you don't have a home office,find a quiet area away from the fridge to do your work.Only visit the kitchen when you plan to sit down and have a meal or snack–never eat standing up,typing or watching TV.Multi-tasking when eating means you'll likely eat more,yet enjoy it less.

纽约时报中英文网 http://www.qqenglish.com/

  不要把你的笔记本电脑放在厨房的桌子上。找另一个地方工作,这样你就不会一直想吃零食了。如果你没有家庭办公室,找一个远离冰箱的安静的地方来做你的工作。只有当你打算坐下来吃饭或吃点心的时候才去厨房——千万不要站着吃东西、打字或看电视。多任务同时吃意味着你可能会吃得更多,但享受得更少。

  Make Time for Movement

  腾出时间运动

  Vandana Sheth,a Los Angeles-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics,recommends taking a break each day to walk in your neighborhood,work out with equipment at home,put on some music and have a dance party with your kids or try an online yoga or fitness class.

  范丹娜·谢思是洛杉矶注册的营养师,也是营养与营养学研究院的发言人,建议您每天休息一下,步行到附近,在家锻炼设备,听一些音乐,并参加一个舞会。您的孩子或尝试在线瑜伽或健身课程。

  Try not sitting longer than 60 minutes at one time,suggests Jerlyn Jones,an RDN in Atlanta and spokesperson for the Academy of Nutrition and Dietetics."Set a timer and get up,walk around for 5 minutes and stretch.Stand while talking on the phone,and take your dog for a walk during a break."

  营养和饮食学研究院的发言人,亚特兰大的RDN耶林·琼斯建议,不要一次坐着不超过60分钟。“设置一个计时器,站起来,四处走5分钟,伸展一下身体。站着讲电话,休息时带你的狗去散步。”

  Start Your Day off Right

  正确的开始你的一天

  Your morning routine has changed,but don't neglect a nutritious,filling breakfast in the morning.Jones recommends overnight oats–a no-cook method of making oatmeal the night before.Additional a.m.ideas include fruit and vegetable smoothies,a breakfast burrito with eggs,spinach,tomatoes and cheese wrapped in a whole-wheat tortilla or a whole-grain English muffin topped with peanut butter.

  你早上的习惯已经改变了,但不要忽视了营养丰富的早餐。琼斯建议使用隔夜燕麦,这是前一天晚上制作燕麦片的一种非烹饪方法。其他的早餐想法包括水果和蔬菜沙拉,早餐墨西哥卷饼(鸡蛋,菠菜,西红柿和奶酪包裹在全麦玉米饼中),或者全谷物英式松饼上面加花生酱。

  Plan Your Snacks

  计划你的零食

  Just like the pitfalls of the candy dish at your office,avoid creating similar temptations at home.Jones recommends keeping a bowl of fruit on the kitchen counter or in clear containers in the refrigerator–making the healthy choice an easy choice.She suggests having additional snacks ready in the fridge,such as pre-cut vegetables like carrots,celery and bell peppers with hummus and mozzarella cheese sticks.

  就像你在办公室里放糖果盘一样,避免在家里制造类似的诱惑。琼斯建议在厨房柜台上放一碗水果,或者在冰箱的透明容器里放一碗水果,这样健康的选择就变得容易多了。她建议在冰箱里准备一些额外的零食,比如提前切好的蔬菜,比如胡萝卜、芹菜、鹰嘴豆泥甜椒和马苏里拉奶酪棒。

  Young suggests pre-portioning snacks in advance.It's really easy to eat an entire jar of nuts mindlessly,she says.Using a?-cup measuring cup to gauge a 1-ounce serving and adding to small plastic bags will help with portion control.

  杨建议提前准备零食。她说,人很容易无意识地吃掉一整罐坚果。使用量杯量取1盎司的量并添加到小塑料袋中将有助于控制份量。<-->纽约时报中英文网 http://www.qqenglish.com<-->

  Eat a Veggie-Filled Lunch

  吃一顿素食午餐

  "When it comes to lunches,there are so many benefits to being at home,"says Regan Jones,a Georgia-based registered dietitian nutritionist,founding editor of Healthy Aperture.com and podcaster at This Unmillennial Life."Most notably,there's time to do that veggie prep you're always too busy to do when you're rushing out the door.I've recently started making plant bowls for lunch daily,and they require less time than you may think."

  乔治亚州注册营养师、《健康生活》网站创始编辑、“非千禧一代生活”播客作者里根?琼斯表示:“说到午餐,待在家里有很多好处。”“最明显的是,待在家里你有足够的时间进行素食准备,而当您工作时,您总是很忙,没有时间。我最近开始每天做午餐用的植物碗,它们需要的时间比你想象的要少。

  One of her favorite plant bowls from pantry staples is a combination of brown rice,black beans seasoned with cumin and chili powder,canned corn,salsa and canned diced tomatoes.

  她最喜欢的餐具室主食之一是糙米、用孜然和辣椒粉调味的黑豆、罐装玉米、莎莎酱和罐装番茄丁。

  "Ideally,I'd add in some fresh greens if I have them on hand and maybe some roasted veggies left over from dinner.The point is all of these items are quick,easy and hopefully something you stocked up on before you started working from home."

  “最理想的情况是,如果手头上有新鲜的蔬菜,我会加一些,或许再加上一些晚餐剩下的烤蔬菜。重点是,所有这些东西都是快速、简单的,希望你在开始在家工作之前就准备好了。”

  Get in Touch with Your Hunger

  关注自己是否饥饿

  Recognize when you are truly hungry and not just bored,lonely,stressed or overwhelmed,suggests Dr.Michelle May,founder of www.AmIHungry.com.

  网站的创始人米歇尔·梅博士说,正确认识你是否真正感到饥饿,而不是因为无聊、孤独、有压力或不知所措时而感受到饥饿。

  "If you are hungry,plan to take a break to make a snack or meal.Sit at a table away from your desk and computer and eat mindfully.You'll enjoy the food more and find it easier to notice when you've had enough."

  “如果你饿了,计划休息一下,做点零食或一顿饭。坐在远离办公桌和电脑的桌子旁,用心吃饭。当你吃饱的时候你会更容易注意到你很享受这顿餐。”

  If you're not hungry yet,May suggests drinking a glass of water,taking a short break,changing tasks,making a phone call,prioritizing your to-do list or connecting with your co-workers virtually.

  如果你还不饿,梅建议喝杯水,休息一会儿,改变任务,打电话,列出要做的事情的优先级,或者和你的同事联系。

  Manage Alcohol Consumption

  管理饮酒

  One recent tweet I happened to see was a woman giving advice to those working from home:Wait until you change out of your day pajamas to your nighttime pajamas before you start mixing drinks.A funny quip of a realistic concern.

  我最近碰巧看到的一条推特是一位女性给在家工作的人提建议等到你把白天的睡衣换成晚上的睡衣,再开始调酒。一个关于现实问题的滑稽讽刺。

  Feeling isolated at home and stressed over these uncertain times could lead to excess drinking."Do not drown your sorrows in booze,"says Leslie Bonci,a Pittsburgh-based registered dietitian nutritionist and owner of Active Eating."Only enjoy a glass of wine or beer with meals,rather than alone."

  在这些不确定的时期,感到孤立和压力可能导致过度饮酒。“不要借酒消愁,”匹兹堡注册营养师、“积极饮食”的老板莱斯利·邦奇说。“用餐时只喝一杯葡萄酒或啤酒,同时最好不是独自一人。”

  Get Adequate Sleep

  获得充足的睡眠

  Too often,staying at home allows us to blow-off work during the day pushing our screen-time into the night,Mills says.Then we stay up later to unwind,which can create the opportunity for extra calories from late-night snacking.

  米尔斯说,很多时候,呆在家里会让我们把白天的工作推到晚上。然后我们熬夜,这样又要从深夜吃零食中获得额外的热量。

  "Ironically,working from home might lead to getting even less sleep than when we have to go to bed and get up to go to work,"she said."Not getting enough sleep can be a trigger for overeating or craving quick energy from sweets the next day as we struggle to stay focused,productive and motivated.Getting enough sleep is important for managing weight."

  她说:“具有讽刺意味的是,在家工作可能会导致我们的睡眠时间比我们必须睡觉和起床去上班时还要少。”“睡眠不足可能会导致第二天暴饮暴食或想吃甜食补充能量,因为我们很难保持专注、高效和有动力。充足的睡眠对控制体重很重要。”

  To thrive in this time of hunkering down at home,May recommends creating a strong self-care buffer zone with regular physical activity,getting enough sleep,eating a balanced diet and staying connected to your family,friends and co-workers virtually.

  为了在这段待在家里的时间里健康成长,梅建议建立一个强大的自我照顾缓冲地带,包括有规律的体育活动、充足的睡眠、均衡的饮食以及与家人、朋友和同事保持联系。

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