1. Please remember to add green leafy vegetables when you order takeout Short lunch breaks for office workers, eating lunch or McDonald's, KFC and other fast food has become the first choice, the two simple solutions, fresh vegetables are rare. Health and nutrition experts reminded: Box lunches often have excessive oil and salt, meat or overnight dishes, fresh green leafy vegetables, nutrition is unreasonable. With busy work, she finished a lunch for the couple. This type of eating causes the food to enter the stomach without being chewed. This can easily lead to indigestion, and the stomach also needs to secrete more acid-digested food, which increases the burden on the stomach, and it can easily develop into a variety of stomach problems. Solution: Bring a fruit every day. Eat about two hours after lunch. Remember to make up for the green leafy lunch at noon. In addition, do not work while eating. When working, the blood is mainly concentrated in the brain, which affects the digestion and absorption of food in the gastrointestinal tract. At least 20 minutes for a lunch to concentrate on eating. 2, please ask you to eat vegetables and rice before dinner He often eats lunch and the dishes are monotonous, so every time he goes to lunch, many office workers go to the restaurant to eat together. The food in the restaurant is always better than the lunch, and it is more appetizing for the Chinese than the western fast food. Health and nutrition experts have reminded that restaurants generally use more oil and have a heavy taste, and a table of vegetables is always more meaty and less, and energy is enough, but the nutrition structure is not balanced. It is not advisable to accidentally eat at a restaurant once a day, and eating it every day will definitely consume too much energy, so it is not advisable. And now Sichuan restaurant, Hunan restaurant bloom everywhere, many people are not hot. Excessive consumption of spicy food will stimulate the gastric mucosa, and some people will get angry, constipation and other symptoms after eating spicy food. Solution: Choose a light dish in the restaurant, cook it more, and fry less. After serving, eat rice and vegetables first, then eat some meat appropriately. Those who like to eat spicy food can also be served with one or two fresh chili peppers, but not much. The peppers that are dried or cooked at high temperatures should be avoided as much as possible. After returning to the office, they must eat sour fruit. 3, bring their own meals must pay attention to ensure nutritional health Bring your lunch box to your convenience and save money. You don't have to worry about the problem of "ditching oil," and you can control the amount of oil, salt, and sugar. Therefore, many office workers join the self-made "bone family" and cook more at dinner. Leave it until the next day and bring it back to the unit for lunch. Health and nutrition experts reminded that overnight green leafy vegetables are more likely to lose nutrients, and the nitrite content also increases. The solution: Vegetarian vegetables with rice should be mainly tubers, such as tomatoes, white radishes and so on. If there are few varieties of self-contained rice, then food types should be appropriately increased during dinner. In addition, the food should be promptly sealed after being cooked, stored in a refrigerator at 4°C, and thoroughly heated before eating the next day, paying attention to food hygiene. 4. Add a fruit 2-3 hours after lunch Usually the vegetables in take-away box lunches or packed lunches are stored for a long time, and some of them are repeatedly heated to lose or destroy the vitamins. Health and nutrition experts said: It is obvious that the vitamins for this lunch are insufficient. Therefore, if one insists on eating one fruit in the afternoon, it can not only supplement the insufficient intake of vitamins at lunch, but also reduce the hunger at work. but. It is worth noting that some “slim diets†now use fruits instead of lunch and eat an apple or a banana. Lunch is exempted. This is undesirable because the nutritional structure of the fruit is not balanced and cannot be met by normal lunches during the day. The nutrition, long-term use of fruit meal replacement, not only fails to lose weight, but also may lead to malnutrition. Lunch essential content One of the must: enough carbohydrates Breakfast typically accounts for 30% of all day calories, lunch accounts for 40% of all day calories, and carbohydrates for lunch are sufficient to provide the sugar needed for mental work. Carbohydrates mainly come from cereals, and cereals with high starch content, such as rice and noodles, should be selected. Avoiding foods containing more sucrose, such as sweets and drinks, can easily cause obesity, and should not be used as a staple food. If you choose rice for lunch, the amount should be between 75g and 150g. In addition to choosing cereals, it would be better to have coarse grains at lunch time, so that the blood sugar in the afternoon will be more stable and release slowly, making the sugar source in the brain more persistent. Coarse grain can choose corn, sweet potato and so on. The necessary two: high quality protein Protein can increase the body's immunity, help stabilize postprandial blood glucose, and provide energy for the body. High quality sources of protein are meat, fish, and soy products. However, because of the high fat content of some high-protein foods, it is better to control the amount of intake. It is better to choose soy products and fish with less fat. Taking meat as an example, pure meat is appropriate at about 75 grams for lunch. Some white-collar workers are worried about their body becoming fat. At lunch, they tend to eat less staple foods such as rice. In fact, when the main food needed by the body is not enough, they will eat more meat or greasy food accordingly, which is more likely to gain weight. The necessary three: vitamins, cellulose essential The sources of vitamins and cellulose are mainly fruits and vegetables. The body needs 300 to 500 grams of vegetables a day, 200 to 400 grams of fruit, and lunch can be reduced by half. There is a problem with whether you eat outside or bring your own food. It is difficult to eat enough fruits and vegetables. There are two ways to solve it. One is to eat some fruits in the afternoon tea; the other is for dinner. Eat some vegetables.
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Healthy eating: OL eats good lunch and pays attention to the key 4 points
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