The boss requires effort and initiative from you, and you hibernate? Do you dream of finally getting enough sleep and you really don't have the strength for anything? We will advise you on what lunch to take to work to fight autumn depression and constant fatigue.

The second breakfast , which is based ondiet for winter depressionwill give you energy and prevent you from gaining weight in winter. You leave the house while it's still dark. You come back long after sunset. That's probably why you getwinter depressionand the feeling of endless fatigue. At work, broken phones and a thousand unfinished business, and you find yourself struggling between the craving for chocolate and the fear that you will not get into your favorite jeans in spring. Think, if you only plan your meals properly, you will avoid the extra five kilos of seasonal blues and you will have a lot of strength and willingness to work.

Lunch: Important Vitamin C

We all know fruit and vegetables are he althy. However, the Polish winter diet is usually poor in them. Many people believe that it is best to eat what nature gives us in our country. We then have a guarantee that we provide the body with the most necessary and best digestible ingredients. However, when it's snowing outside and you can't look at sauerkraut anymore, choose oranges. Don't be afraid that they have grown thanks to mysterious chemicals. They are superstitions. Just remember one thing: exotic fruits and vegetables need to be washed well. For example, bananas and all citruses are scrubbed with a soap brush under running water. However, you can't stop at them.

Lunch - essential fuel for the brain

You mustn't forget about the luncheon. Feeling tired at work is often caused by a drop in blood glucose levels. We provide glucose with food. That is why regular meals are so important to replenish these supplies. If you also drink little - the blood volume decreases, blood pressure decreases, and the ability to concentrate decreases. You feel overwhelming weariness. Try to have a bottle of mineral water at work at all times.

Your weakened body also needs many nutrients. Deprived of glucose, the brain is literally starving. Therefore, make sure that he has enough of it. When you no longer have the strength for anything, you feel cold and your head is empty, eat somethingsweet. But only in urgent need and when you can't afford anything else. If you are trying to lead a he althy lifestyle, a hearty but varied meal is your best bet. The most practical is the sandwich. It is worth knowing that bread is a source of glucose.

If you make a sandwich with wholemeal bread or with sunflower seeds, pumpkin seeds, sesame seeds, etc., you will additionally provide yourself with a lot of micronutrients and B vitamins - necessary for the good condition of the nervous system. The sandwich should include lean sausage (i.e. protein), lettuce, tomato, pepper - first, to sharpen the taste, and second, as a source of vitamins and water. A lunch composed in this way is a portion of energy and valuable elements better than in a tablet.

Do not forget about the dessert in the form of yoghurt, ripe banana. In the desk drawer you can have emergency chocolate covered peanuts or almonds in reserve. Add milk to a cup of coffee - it will be gentler on the stomach. Remember, it's always better to eat small portions (small sandwich, small yogurt, small banana). Eating too much causes sleepiness.

Important

Caffeine contained in coffee works quickly, but for a short time, and with too high doses it intensifies the feeling of tiredness. Two cups of good coffee a day is the right amount. You can also drink strong black tea. Many people find it even more effective than coffee. However, let's not overdo it with the quantity.

The lunch must be colorful

In winter, the lack of light and greyness are the most problematic for us. So make sure that your food is cheerful and colorful. Contrary to appearances, it is of great importance. You will "feed" your eyes this way. Make yourself a sandwich folded like a hamburger with lettuce leaves and pieces of tomato sticking out of it. Prepare radishes or strips of different colored peppers for nibbling. Don't forget the fruit. Grapes rich in vitamins A, B and C will do you good (dark grapes have more iron). They strengthen, give a lot of energy - they contain, among others grape sugar, i.e. a derivative of sugars, glucose, which is easily absorbed by our body, because it is part of the blood plasma.

Vitamins for lunch

Those from group B - necessary in the processes of transmitting impulses in nerve fibers - are abundant in dark bread, nuts, pumpkin seeds and sunflower seeds. Besides, in meat, poultry and salmon. It is worth knowing that vitamin B6 is involved in the synthesis of serotonin - an antidepressant hormone that ensures a good mood. People suffering from depression and neurosis often have deficiencies of this vitamin.

Iron he alth

Remember about the sources of iron - meat, liver. They shouldfound in your daily diet. Its deficiencies may even be responsible for a lower IQ! Absorption of iron is improved by the company of vitamin C, i.e. for a meat dish, drink e.g. orange juice instead of tea.

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Diets