Make More Nutrition for Concentration

The bustle and pressure of work often lead to many problems . Health problems ranging from stress to the threat of nutritional deficiencies can reduce productivity in the workplace . Health condition was susceptible to decline and make the body vulnerable to disease .

In anticipation of this problem , the office workers should be ' more literate about the importance of nutrition and nutritional intake . Due to the fact , nutritional factors very important role in supporting productivity in the office .

According to nutrition specialist clinic of the Faculty of Medicine , University of Indonesia ( Faculty of medicine ) Dr. Samuel Oetoro , they are always busy in the office should not underestimate the impact on the nutritional intake due to decreased ability to think and productivity .

Oetoro explained , human caloric needs per day on average is around 2000-2300 for men and 1500-1800 for women . However, sufficient caloric needs alone is not enough to maintain productivity , he stressed the need to give special attention to nutrition , especially complete and balanced nutrition .

" Complete and balanced nutrition that consists of carbohydrates , proteins , fats , vitamins , and minerals . The source also needs to be considered to get a more healthy nutrients , "he told Reuters Health .

Samuel explained , sources of healthy nutrition choices can come from certain foods healthier . The selection of these foods become a crucial point because even though the recommended amount of calories has been fulfilled , but if the wrong food choices , productivity will continue to decline .

What is good food ?
Samuel describes some tips for "the office " to meet the daily nutritional needs . For example , for the intake of carbohydrates , should be selected which have a low glycemic index , or complex carbohydrates , ie brown rice or potatoes with the skin .

He also stressed the need to avoid foods that contain simple carbohydrates such as sugar or foods that contain lots of starch . The food , he said , it merugikankarena can contribute to reducing the power of thought and concentration .

For fat , Samuel rather suggest intake comes from healthy fats rich in unsaturated fatty acids such as omega 3 fish oil , omega 6 like soybean , and olive oils such as omega 9 . And fat that needs to be avoided , he added , that are derived from the fried foods , red meat , or seafood .

Other nutrients that are not less important is the protein , Samuel advised to balance between vegetable and animal protein intake . Vegetable protein derived from legumes , whereas animal protein derived from chicken meat without skin .

"In addition , also multiply the consumption of fruits and vegetables to meet the needs of vitamins and minerals , " suggested Samuel .

High-protein diet

In addition to the threat of malnutrition , a problem that is often faced by office workers is easy feeling hungry . No wonder so many office workers who over the years her weight continued to increase .
To get around that often affect hunger in the workplace , Fiastuti Witjaksono nutrition expert , recommends a diet high in protein . " If we usually advised to mengasup 15-20 percent protein , for this special diets consume protein to 40 percent of total calories , " he said .
The protein requirement can be obtained from a variety of sources such as egg whites , fish , beans , or high-protein milk . To be effective , Fiatuti advocated to combine protein with fiber .
Even so , high-protein diets are not recommended to be done every day . " We can choose at breakfast or as an evening dinner at the time to be overtime , " he said .
In fact, the nutritional requirements of protein is especially important for the ability to think and concentrate. A recent study showed that intake of nutrients especially proteins have a role in helping to support the power of thought and concentration .

Research published in the Journal of Nutrition in 2013 found the online edition , protein food supplements may help improve cognitive function , especially for adults . Study of experts from the Department of Psychiatry , Faculty of Medicine and Health Sciences , University Putra Malaysia involves 46 participants divided into two groups at random . The participants consisted of women and men aged between 35 and 65 years . Participants did not have any illness that requires treatment .

These researchers gave two treatments on the participants , the first group was given a supplement of protein from an extract of chicken ( essence of chicken ) for six weeks . While the other group was given a placebo for comparison .

At the beginning and end of administration of treatment , the participants underwent tests to determine their cognitive functions such as attention and memory tests . The result , overall , participants were given a protein supplement had better scores after treatment compared with the group given a placebo . This means that protein supplements have a role to improve the function of the brain that regulates attention span and cognitive function in healthy adults .