文章注释
Eating Habits to Make You Stay Productive at Work
饮食习惯,让你在工作的时候也能保持高效
Don’t eat junk food
不要吃垃圾食品
Whether you have a sweet tooth or just have a lot of free snacks around the office, eating junk food is a quick way to lose your alertness at work. Foods that are high in trans and saturated fats will make you feel sluggish, while foods high in sugar will give you a quick energy high, followed by a crash. Despite the fact that sugary and fatty snacks tend to be easy to transport and consume on the go, you are better off eating nutritious foods if you want to stay sharp at work.
无论你喜欢吃甜食还是在办公室有很多的免费零食,吃垃圾食品是一个快速在工作中失去你的警觉性的方法。食品是高反式和饱和脂肪的会让你感到懒散乏力,而高糖食物会给你快速的高能量,其次是崩溃。尽管含糖和脂肪的零食往往是方便运输和使用,你最好还是吃营养的食物,如果你想在工作中保持敏锐。
Be careful with caffeine
小心咖啡因
When you start to feel your productivity at work slide, it’s all too easy to reach for a triple espresso, or a handful of chocolate covered coffee beans. Even though it seems counterintuitive, consuming sizable amounts of caffeine can actually make your productivity at work suffer. Much like unhealthy snacks, consuming too much caffeine at once will give you a quick spike in energy, but guarantees a productivity-harming crash. To stay productive all day, it’s better to consume small amounts of caffeine, like the amount in a cup of green tea.
当你开始感觉到你的工作生产率下滑,浓缩咖啡,或少量的巧克力覆盖咖啡豆都是很容易造成这样的。尽管这似乎有悖常理,摄入大量的咖啡因能使你的工作效率受到影响。就像不健康的零食,摄入过多咖啡因立刻会给你一个快速上升的能量,但保证高效损害崩溃。整天保持效率,最好摄入少量的咖啡因,像一杯绿茶的量。
Eat breakfast every morning
每天早上吃早餐
Another foolproof way to keep your energy up at work is to make sure you eat breakfast. Even if you are not someone who is generally hungry in the morning, eating breakfast ensures your body moves out of its sleep-friendly energy-conserving state and into its wakeful daytime state. Even a glass of juice, protein shake, or piece of fruit in the morning is better for your productivity than nothing.
另一种简单的方式来保持你的能量是在工作前确保你吃了早餐。即使你不是一般早晨饿的人,吃早餐可以确保你的身体运行节能状态,进入其白天醒着的状态。即使一杯果汁,蛋白奶昔, 或者小片水果都会对你的工作效率有好处。
Eat small, frequent meals
少吃多餐
Similarly, eating small, frequent meals is a good way to keep your blood glucose levels constant, which helps you have energy. If you eat infrequently, your body’s blood sugar levels dip excessively low in between meals. When you finally eat, you are more likely to overeat, causing your blood sugar levels to go higher than normal. This yo-yo cycle in your blood sugar makes your energy levels unpredictable. Having low energy at inopportune times will cause a serious dip in your productivity. By eating smaller and more frequent meals, you space out your body’s fuel supply more evenly. By spacing out your meals equally, your energy levels fluctuate less dramatically, so your body stays energized.
同样,少吃多餐是一个很好的方式来保持你的血糖水平维持不变,这有助于你的能量。如果你吃的很少,你身体的血糖水平下降过低。当你最后吃时,你更有可能吃得过多,导致血糖水平高于正常。这个溜溜球循环在你的血糖会让你的能量水平难以预测。有不合时宜的低能量会导致工作效率严重下降。少吃多餐,你身体的燃料供给更均匀的能量。通过阻断了你吃饭均量,你的能量水平波动显著减少,让你的身体保持活力。
Do eat fruit on an empty stomach
空腹吃水果
Fruit is uniquely situated to give you long-lasting productivity during your day at work. Fruit contains fiber and complex sugars, which breakdown slower then simple sugars (like those found in candy and junk food). Fruit is also easily digested by the body, which lets you skip the fatigue associated with hard to digest snacks or large portion sizes. When you haven’t had anything to eat in a while, it’s best to reach for a bit of fruit instead of dairy or poultry so your body gets off to the right start.
水果是唯一让你整天持久高效的食物。水果含有纤维和复合糖,然后分解较慢的单糖(如那些糖果和垃圾食品)。水果也容易消化的身体,可以让你跳过疲劳难以消化的零食或大的份量。当你没有什么吃的,最好找一些水果而不是乳制品或肉从而让你的身体得到了正确的开始。
本文由小E编辑Tina Lin整理翻译，转载请标明出处
饮食习惯,让你在工作的时候也能保持高效
更新于2015年08月06日
来源于小e英语
Eating Habits to Make You Stay Productive at Work
饮食习惯,让你在工作的时候也能保持高效
Don’t eat junk food
不要吃垃圾食品
Whether you have a sweet tooth or just have a lot of free snacks around the office, eating junk food is a quick way to lose your alertness at work. Foods that are high in trans and saturated fats will make you feel sluggish, while foods high in sugar will give you a quick energy high, followed by a crash. Despite the fact that sugary and fatty snacks tend to be easy to transport and consume on the go, you are better off eating nutritious foods if you want to stay sharp at work.
无论你喜欢吃甜食还是在办公室有很多的免费零食,吃垃圾食品是一个快速在工作中失去你的警觉性的方法。食品是高反式和饱和脂肪的会让你感到懒散乏力,而高糖食物会给你快速的高能量,其次是崩溃。尽管含糖和脂肪的零食往往是方便运输和使用,你最好还是吃营养的食物,如果你想在工作中保持敏锐。
Be careful with caffeine
小心咖啡因
When you start to feel your productivity at work slide, it’s all too easy to reach for a triple espresso, or a handful of chocolate covered coffee beans. Even though it seems counterintuitive, consuming sizable amounts of caffeine can actually make your productivity at work suffer. Much like unhealthy snacks, consuming too much caffeine at once will give you a quick spike in energy, but guarantees a productivity-harming crash. To stay productive all day, it’s better to consume small amounts of caffeine, like the amount in a cup of green tea.
当你开始感觉到你的工作生产率下滑,浓缩咖啡,或少量的巧克力覆盖咖啡豆都是很容易造成这样的。尽管这似乎有悖常理,摄入大量的咖啡因能使你的工作效率受到影响。就像不健康的零食,摄入过多咖啡因立刻会给你一个快速上升的能量,但保证高效损害崩溃。整天保持效率,最好摄入少量的咖啡因,像一杯绿茶的量。
Eat breakfast every morning
每天早上吃早餐
Another foolproof way to keep your energy up at work is to make sure you eat breakfast. Even if you are not someone who is generally hungry in the morning, eating breakfast ensures your body moves out of its sleep-friendly energy-conserving state and into its wakeful daytime state. Even a glass of juice, protein shake, or piece of fruit in the morning is better for your productivity than nothing.
另一种简单的方式来保持你的能量是在工作前确保你吃了早餐。即使你不是一般早晨饿的人,吃早餐可以确保你的身体运行节能状态,进入其白天醒着的状态。即使一杯果汁,蛋白奶昔, 或者小片水果都会对你的工作效率有好处。
Eat small, frequent meals
少吃多餐
Similarly, eating small, frequent meals is a good way to keep your blood glucose levels constant, which helps you have energy. If you eat infrequently, your body’s blood sugar levels dip excessively low in between meals. When you finally eat, you are more likely to overeat, causing your blood sugar levels to go higher than normal. This yo-yo cycle in your blood sugar makes your energy levels unpredictable. Having low energy at inopportune times will cause a serious dip in your productivity. By eating smaller and more frequent meals, you space out your body’s fuel supply more evenly. By spacing out your meals equally, your energy levels fluctuate less dramatically, so your body stays energized.
同样,少吃多餐是一个很好的方式来保持你的血糖水平维持不变,这有助于你的能量。如果你吃的很少,你身体的血糖水平下降过低。当你最后吃时,你更有可能吃得过多,导致血糖水平高于正常。这个溜溜球循环在你的血糖会让你的能量水平难以预测。有不合时宜的低能量会导致工作效率严重下降。少吃多餐,你身体的燃料供给更均匀的能量。通过阻断了你吃饭均量,你的能量水平波动显著减少,让你的身体保持活力。
Do eat fruit on an empty stomach
空腹吃水果
Fruit is uniquely situated to give you long-lasting productivity during your day at work. Fruit contains fiber and complex sugars, which breakdown slower then simple sugars (like those found in candy and junk food). Fruit is also easily digested by the body, which lets you skip the fatigue associated with hard to digest snacks or large portion sizes. When you haven’t had anything to eat in a while, it’s best to reach for a bit of fruit instead of dairy or poultry so your body gets off to the right start.
水果是唯一让你整天持久高效的食物。水果含有纤维和复合糖,然后分解较慢的单糖(如那些糖果和垃圾食品)。水果也容易消化的身体,可以让你跳过疲劳难以消化的零食或大的份量。当你没有什么吃的,最好找一些水果而不是乳制品或肉从而让你的身体得到了正确的开始。
本文由小E编辑Tina Lin整理翻译，转载请标明出处
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