Isticmaale kombuyuutar ahaan, badidiinna waxa ay wataan culays shaqo oo kaa doonaya in aad ku dhejisid miiska muddo 7 ilaa 8 saacadood ah kaas oo si dabiici ah kuu horseedaya qaab nololeed fadhiid ah. Caffeine galabtii^(Afternoon) ayaa laga yaabaa inay kor u qaaddo in muddo ah laakiin sababta aadan uga fikirin cuntooyinka si aad u firfircoonaato xafiiska maalinta oo dhan. Waxaa laga yaabaa inaad maqashay odhaahda "waxaad tahay waxa aad cunayso" ugu yaraan hal mar noloshaada. Markaad ka fikirto, waxaad ogaan doontaa inay run tahay. Cuntada aad go'aansato inaad geliso calooshaada kaliya ma saameynayso miisaankaaga iyo caafimaadkaaga laakiin sidoo kale wax qabadkaaga shaqada.

Caadooyinkaaga cunto ayaa hubaal ah inay saameeyaan heerka tamartaada waxayna saameeyaan wax soo saarkaaga shaqada. Marka, sidee ku saabsan fikradda ku darida cuntooyinka caafimaadka leh si ay ugu sii jiraan firfircooni iyo firfircooni xafiiska. Dabcan, dhammaan cuntada caafimaadka qabta waa tamar. Si kastaba ha ahaatee, waxaa jira qaar tamar iyo dheef-shiid kiimikaad kor u qaada cuntooyinka kuwaas oo ah quwadaha nafaqada.

Qoraalkaas, halkan waxaa ku yaal liiska cuntooyinka aad ku sii jirto shaqada^{(foods to stay active at work)} oo ay tahay inaad isku daydo inaad ku darto qorshe cunto maalmeedkaaga.

Cuntooyinka kaa dhigaya firfircooni^(Active) iyo firfircooni ^(Energetic)Xafiiska^(Office) dhexdiisa

1. Shukulaatada madow

Inkasta oo ay ka kooban tahay dufan iyo sonkor badan, si kastaba ha ahaatee, haddii si dhexdhexaad ah loo isticmaalo, waxay u samayn kartaa yaabab jidhkaaga. Faa'iidooyinka caafimaadka shukulaatada madow^(Dark) ayaa ka weyn kharashka caafimaadka. Waxaa ka buuxa anti-oxidants kuwaas oo hoos u dhiga cadaadiska dhiigga oo caawiya joogitaanka dhallinyaranimada iyo firfircoonida. Qaybta ugu fiicanna waa, waa cunto fudud oo degdeg ah, caafimaad leh si aad u qanciso rabitaanka sonkortaada markaad xafiiska joogto.

2. Qandho miraha

Daraasaduhu waxay muujiyeen in cunista lawska ay ka hortagto cudurrada wadnaha iyo xididdada dhiigga. Miraha^(Nuts) waa cunto fudud caafimaad leh oo degdeg ah oo la cuno inta lagu jiro saacadaha shaqada ee waaweyn. Almond iyo walnut waxaa ku jira nafaqooyin lagama maarmaan ah oo iyaguna ku siinaya tamar waarta. Cunista 7-8 almonds ee quraacda waxay kaa ilaalinaysaa dhereg iyo tamar muddo dheer. Daraasado dhowr ah ayaa muujiyay in haddii lagu raaxaysto dhexdhexaadinta nuts ay caawiso dhimista miisaanka sidoo kale. Cunista hal wiqiyadood oo laws ah sida walnuts, almonds, hazelnuts, lawska waxa kale oo ay yarayn kartaa halista cudurada wadnaha.

3. Berry

Dhammaan miraha waxay hodan ku yihiin anti-oxidants, fiber, iyo fitamiino. Faa'iidooyinka caafimaad^(Health) ee berry ayaa caddaynaya in tani ay ka badan tahay miro macaan oo macaan. Waxa iyaga ka dhigaya kuwo xiiso leh waa inay ku yar yihiin kalooriyooyinka. Sidaa darteed^(Hence) , waxay caddaynaysaa inay tahay cunto fudud oo aad u wanaagsan inta u dhaxaysa cuntooyinka aan ku darin injirta dhexdaada oo waxay maalintaada bilaabaysaa inaad dareento firfircooni maalintii oo dhan.

4. Baararka borotiinka

Ma dareemaysaa daal iyo hurdo? Ma awoodid inaad hesho doorashooyin caafimaad leh oo aad cunto? Ha welwelin, qabso bar borotiin ah! Borootiinku^(Protein) waa nafaqeeyayaalka yar yar ee muhiimka ah oo taageera dhowr dhismo oo gudaha ah. Cunto karintu waxay noqon kartaa mid aad u adag waqtiyada aad had iyo jeer safarka ku jirto. Bar borotiinku waa beddelka cuntooyinka borotiinka sare leh ee aanad si dhab ah u qaadan karin mar walba.

Waa mid ka mid ah siyaabaha ugu wanaagsan ee lagu xakameyn karo lulmada inta lagu jiro saacadaha shaqada taas oo aan kaliya ka dhergin damacaada sonkorta laakiin sidoo kale ma hoos u dhigi doonto heerka tamartaada.

5. Miraha liinta –^{(Citrus Fruits – Best)} cuntada ugu fiican ee aad firfircoonidu ku jirto

Waxa miraha liinta ka dhigaya mid weyn waa awoodda ay u leeyihiin in ay kor u qaadaan tamartaada iyo dareenkaaga uun udgoon. Waxay ka buuxaan fitamiin C-ga difaaca jirka waxayna ka kooban yihiin liis cajiib ah oo nafaqooyinka kale ee muhiimka ah sidoo kale. Miraha liinta^(Citrus) waa il heer sare ah oo fiber ah oo aan isha ku hayn miisaanka oo kaliya balse sidoo kale bixiya tamar isku mar.

Cunista khudrad dhan ama cunista casiirka khudradda liinta waxay ku siinaysaa tamar degdeg ah. Sidoo kale, waxa ku jira sonkor dabiici ah oo kor u qaada heerarka tamarta oo kor u qaada niyaddaada.

6. Roodhida badarka oo dhan

Kaliya^(Simply) ka beddelashada cadaanka una beddelo rootiga hadhuudhka oo dhan waxay ku siin kartaa faa'iidooyin caafimaad oo badan oo aadan weligaa ku fikirin! Roodhida^(Whole) badarka oo dhan waxa ay caan ku tahay maadada fiber-ka oo hodan ku ah taas oo caawisa dheefshiidka oo kaa caawin karta in aad lumiso ama aad miisaankaaga ilaaliso. Maadaama maadada faybarku ku badan tahay ay kaa dhigayso inaad dheregto muddo dheer, sidaas awgeed, waxaad ku dambaynaysaa cunto yar. Sidaa darteed^(Therefore) fursadaha cayilka yar ee shakhsiyaadka shaqeeya.

7. Miraha Kiwi

Inta aad maalinta oo dhan fadhido, waxaad damacdaa wax aad cunto oo xiiso leh, soow? Ikhtiyaarkee ka sii macaan ayaa ka heli kara kiwi smoothie ama salad kiwifruit qadadaada si aad madaxa uga saarto dareenka hurdada. Kiwifruit waxaa ka buuxa fitamiin C, fitamiin K, antioxidants, iyo il wanaagsan oo fiber ah. Ma aha oo kaliya in ay ku ilaaliso firfircoonida laakiin sidoo kale waxay yaraynaysaa walaaca ay keento ururinta sunta iyo waxyaalaha kiciya ee jidhka.

8. yogurt

Yogurtu waxay qani ku tahay kaalshiyamka, borotiinka, fiitamiinnada, iyo karbohaydraytyada isku dhafan. Way fududahay in la dheefshiido waxayna kordhisaa difaaca; hubaal waa mid ka mid ah habka wanaagsan ee lagu ilaalinayo heerarka tamarta sare. Quraac ama cunto fudud u cun inta lagu jiro saacadaha nasashada, kaliya ku dar miro iyo lows yar oo caano fadhi ah ama Giriig ah si ay u kordhiso tamarta kugu haysa maalinta oo dhan.

9. Shaaha^(Tea) Cagaaran si uu u ahaado mid firfircoon^{(Stay Active)} oo u yar^(Young)

Faa'iidooyinka caafimaad ee shaaha cagaaran aad ayay uga fog yihiin dib u cusboonaysiinta. Waxay ka kooban tahay antioxidants kuwaas oo gacan ka geysta in aan yareyno oo naga ilaalinaya wasakheynta. Shaaha cagaaran wuxuu leeyahay kafeyn ka yar kafeega. Sidaa darteed, waxaad heleysaa laad tamar ah adigoon ku dhufan wax badan oo kafeyn ah. Oo ma garanaysaa waxa ay tahay gunnada? Haddii la isticmaalo xaddi go'an, waxay kaa caawinaysaa dhimista miisaanka sidoo kale.

10. Ukun

Cunto tayo leh ayaa had iyo jeer lala xiriiriyay caafimaad wanaagsan iyo karti u lahaanshaha firfircoonida. Ukumaha is-hoosaysiiyana waa cuntooyin badan oo borotiinno leh oo maalintaada ku siinaya kor u kaca nafaqada. Haddii aad ku isticmaasho ukunta quraacda, waxay jidhkaaga ka dhigayaan inuu si tartiib ah u soo daayo tamarta maalintii oo dhan taasoo ugu dambeyntii kaa ilaalinaysa caajisnimo. Ukuntu waxaa ku raran nafaqo taas oo ka dhigaysa doorasho aan laga adkaan maalin kasta.

Had iyo jeer waa inaan raadinnaa siyaabo aan wax u cunno si caafimaad leh, ka dib oo dhan, maaha sayniska gantaalaha inuu ku sii jiro taam, sax? Haddii aad isku dayayso inaad cunto caafimaad leh si aad u hesho hab nololeed firfircoon, markaa isku day inaad ku darto cuntooyinka kor ku xusan si aad ugu firfircoonaato cuntadaada oo aad hesho habab hal abuur leh oo aad ku darto. Haddii aanad ku tijaabin cuntada, ma ogaan doontid waxa adiga kuugu fiican. Maxaa kale oo superfood ah oo aad cunayso si aad u ahaato mid caafimaad qabta oo firfircoon?

10 Best Foods to Stay Active and Energetic in Office

As a compυter user, most of you сarry work burden that demandѕ you to glued for long 7 to 8 hours with the desk which naturаlly leads you to a sedentary lifestyle. Afternoon caffeine might boost you up for a while but why not gіving thought tо foods to stay active in the office all day long. You might have heard the saуing “you are what you eat” at least oncе in your lifе. And when you give it a thought, you will realize it’s truе. Τhe food you decide tо put in your stomach not only affects your weight and health but also your performancе at work.

Your eating habits surely impact your energy level and affect your productivity at work. So, how about the idea of including healthy foods to stay active and energetic in office. Of course, all healthy food is for energy. Nevertheless, there are some that are energy and metabolism boosting foods that are nutritional powerhouses.

On that note, here is the list of foods to stay active at work that you should try to include in your every day diet plan.

Foods that Keep You Active & Energetic in Office

1. Dark Chocolate

Although it consists of primarily saturated fat and sugar, however, if consumed in moderation, it can do wonders for your body. Dark chocolate health benefits are greater than the health cost. It is full of anti-oxidants which lower down blood pressure and helps in staying youthful and active. And the best part is, it is a quick, healthy snack to satiate your sugar cravings when in office.

2. Munch on Nuts

Studies have shown that eating nuts help prevent cardiovascular disease. Nuts are a healthy and quick snack to munch on during huge working hours. Almond and walnut contain essential nutrients that in turn provide you long-lasting energy. Eating 7-8 almonds in breakfast keeps you full and energized for a more extended period. Several studies have shown that if enjoyed in moderations nuts help in losing weight as well. Eating one ounce of nuts such as walnuts, almonds, hazelnuts, and peanuts can also reduce the risk of heart disease.

3. Berries

All the berries are rich in anti-oxidants, fiber, and vitamins. Health benefits of berries prove this is more than just a sweet and delicious fruit. What makes them interesting is they are low in calories. Hence, proves to be a great snack between meals that don’t add inches to your waistline and kicks your day start making you feel active all day long.

4. Protein Bars

Feeling tired and drowsy? Not able to find healthy options to eat? Don’t stress up, grab a protein bar! Protein is an important micronutrient that supports several internal body structures. Cooking can be really tough at times when you are always on the go. A protein bar is an alternative to those high protein foods that you practically can’t carry with you always.

It is one of the best ways to curb the drowsiness during the office hours that not only satiate your sugar craving but also will not let down your energy level.

5. Citrus Fruits – Best food to stay active

What makes citrus fruits great is their ability to enhance your energy and attentiveness just from their scent. They are full of immune-boosting vitamin C and contains an impressive list of other essential nutrients as well. Citrus fruits are an excellent source of fiber that not only keeps an eye on weight but also provides energy at the same time.

Eating whole fruit or consuming citrus fruit juices gives you instant energy. Also, it contains natural sugar that boosts energy levels and uplifts your mood.

6. Whole-grain Bread

Simply switching from white to whole grain bread can give you so many health benefits you never thought of! Whole grain bread is known for its rich fiber content which aids digestion and can help you lose or maintain weight. Since the high fiber content makes you feel full for longer, thus, you end up eating less. Therefore lesser chances of obesity for working individuals.

7. Kiwi Fruit

While sitting for all day long, you crave for something interesting to eat, don’t you? What more delicious option can be than having a kiwi smoothie or kiwifruit salad in your lunch to head off that sleepy feeling. Kiwifruit is full of vitamin C, vitamin K, antioxidants, and a good source of fiber. It not only keeps you active but also reduces stress caused by the build-up of toxins and stimulants in the body.

8. Yogurt

Yogurt is rich in calcium, protein, vitamins, and complex carbohydrates. It is easy to digest and increases immunity; definitely one of the good way to keep energy levels high. Have it for breakfast or snack on it during break hours, just add few berries and nuts to regular or greek yogurt for the energy boost that lasts you all day.

9. Green Tea to Stay Active and Young

Green tea’s health benefits go far beyond refreshment. It contains antioxidants that help to keep us young and provide protection against pollution. Green tea has less caffeine than coffee. Thus, you get a kick of energy without gulping a lot of caffeine. And you know what the bonus is? If consumed in a certain amount, it helps with weight loss as well.

10. Eggs

A quality diet has always been linked to good health and ability to stay active. And the humble eggs are protein-rich superfood which provides your day a nutritional boost. If you consume eggs in the breakfast, they make your body release energy slowly throughout the day that ultimately prevents you from being lazy. Eggs are loaded with nutrients that make them an unbeatable choice for every day.

We should always look for ways to eat healthily, after all, it is not rocket science to stay fit, right? If you are trying to eat healthy for an active lifestyle, then try to add above mentioned foods to stay active in your diet and find creative ways to add them. Unless you experiment with diet, you won’t know what works best for you. What other superfoods are you eating to stay fit and active?

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