Nutrition Experts To Analyze Office Workers Lunch Four Habits
Work irregular hours, endless overtime, for most white-collar workers too busy to
pay attention to their healthy diet, especially lunch, eat more is unreasonable, or the easy way takeout or eat in three to five people over a long, many more women to fruit, snacks for lunch ... the unreasonable structure of long-term dietary nutrition, leading to physical decline. Then, white-collar lunch, how to do both nutrition and health?
Now, of four white-collar lunch the way the pros and cons, and suggest solutions.
One,takeaway
Western fast food: high energy, low nutrient
Western fast food taste delicious, health guaranteed, and thus subject to many young white-collar workers of all ages. However, its high energy, research shows that the energy of Western fast food meal is almost equal to the lower limit of human energy consumption a day. To make the food delicious, Western fast food tend to use more salt, saccharin, monosodium glutamate, can cause long-term consumption of vitamin B 1 deficiency, but also induced hypertension and other chronic diseases.
Countermeasures: In order to control energy intake, try not to point the high energy Western fast food, pay attention to food choices match. The Big Mac package, for example, the energy of 570 kcal a Big Mac, fries 220 kcal, 150 kcal Coke, eat a meal down nearly 940 kcal of energy. Best single point, the choice of Big Mac at the same time, low consumption of energy drinks, or with a salad to supplement inadequate nutrition.
Chinese fast food: unsanitary, unhealthy
Chinese fast food to save money, 5 to 10 yuan can solve the problem, and save time. But the worrying health situation of Chinese fast food, dishes are often not enough fresh, nutritional deficiencies, changed little dishes, easy to eat greasy. Second, the lunch excessive salt and fat easier, less than green leafy vegetables. Most importantly, some restaurants may use the "waste oil" extremely detrimental to health.
Solution: provide quality Chinese fast food should be chosen to ensure that the catering company or restaurant room permits, to ensure food freshness and safety. To be more green vegetables, meat dishes we should try to choose lighter dishes taste points. Dinner to add some more green leafy vegetables. Bento family love "side" of a family can own spiced corned egg, ready to eat soy products and fresh radish, tomato, cucumber, etc., to supplement the nutritional intake.
Two, the next small restaurant: salt, oil excessive, prolonged meal
To the greasy spoon to eat different kinds of food, nutrition is not simple. If you choose good restaurants, health problems are also protected. However, the small restaurant's dishes, salt and fat are often excessive, inadequate health, food costs will increase. And order are often more emphasis on taste, nutrition structure likely to cause unreasonable. In addition, the small restaurant to eat, walk longer, delay-time.
Countermeasures: the restaurant is guaranteed to choose the quality of a large restaurant, it is best not to select the small restaurants or street vendors. When ordering more vegetables and less greasy food. Dessert the most suitable choice is fruit. At the same time as the flight attendant serving on the staple food, choose whole grains, legumes, jade, rice cakes and the like. In addition, not long-term fixed in a restaurant dining.
Three, snacks improvise: the absolute lack of nutritional intake
Lunch, snacks of all types of make do the most damage of the body, the absolute lack of nutritional intake, a long time can lead to malnutrition, reduced immunity. Some girls put the fruit for lunch, that the fruit can replace vegetables. In fact, the nutritional fruit and vegetables can not be replaced with each other. Fruits rich in vitamins, vegetables are rich in dietary fiber, can promote bowel movements and ensure the normal gastrointestinal metabolism.
Countermeasures: not as a snack meals, snacks, three meals a day just to make up for insufficient intake of food. Between meals, choose nutritious, digestible snacks such as nuts 10 to 15, 1 packet oatmeal, 1 cup of yogurt, or 1 fruit, 1 small piece of dark chocolate. Weight loss a family can before lunch 1 to 2 hours the consumption of fruits, to reduce the lunch intake. Yogurt can be eaten on the 1 hour after lunch to help digestion.
Four, comes with: Save improper perishable food
There is no doubt that he personally designed the lunch, not only do not have to worry about health issues, but also with a variety of nutrients can be arbitrary, province to find restaurants and long lines of trouble, saving time. However, lunch comes with a lot of problems to note, for example, to prepare the night before. Hot weather food spoils easily stored improperly ... ... a long time, it is estimated will wearies.
Measures: own cooked food only 8 points, to avoid nutrient loss microwave heating. have to pay attention to cooking methods, suitable for microwave cooking method is steaming, stewed, stew. Be sure to select the boxes for microwave heating, heating control in about 2 minutes. rice is the best staple food, bread, the staple food like cake very easy to dry, and should not be heated in the microwave.
In short, white-collar lunch should be the main grains, with meat and vegetables. Best to eat a vegetarian diet, such as a large number of vegetables, with proper meat, eggs and fish, less fat, salt and sugar, but also standing fruit, timely food.
by: hoke
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