The pace of modern life has accelerated and many traditional habits have changed. For working people, eating at home has become a luxury. Although work meals and box lunches are quick and convenient, there are many problems, such as unreasonable nutrition, too much energy and insufficient nutrients. In the long run, how can the body withstand?
Reasonable with work meals
Some workplace people choose business meals, like to pick some high protein, high fat food, such as seafood, steak, etc., and few staples, or even do not eat, this approach is obviously not correct.
Many foreign fast food, Western food is the main side dishes, animal protein accounted for 70% to 80%, however, according to relevant research shows that this dietary structure so that each meal intake of protein can only be absorbed and used by the body up to 30%, while 70% was wasted. Because protein, fat, carbohydrates and other nutrients in the diet in the metabolic process of mutual influence, mutual utilization. The digestion and absorption of protein, as well as its utilization and storage in the body, need the energy provided by carbohydrates, or else you will suffer from indigestion or loss of appetite.
[Complete Guide to Lunch for Office Workers
Reminder: Staple foods should account for more than 60% of the total energy of each meal.
Meat and Vegetables, Red and Green
Meat dishes with fish, shrimp, chicken and duck first, followed by pork, beef and mutton, which can reduce the intake of fat.
Vegetarian dishes should ensure the supplement of fresh green leafy vegetables, the greener the color, the richer the vitamins contained, small green vegetables, oily cabbage, hollow cabbage are inexpensive choices.
Red and green is in addition to green vegetables, you can also eat some red vegetables every now and then, such as tomatoes, red peppers, carrots and other foods rich in lycopene and carotene, which can effectively improve the body’s antioxidant capacity and uplift the spirit.
Note: Ensure a daily intake of 500 grams of vegetables and about 200 grams of fruit.
Consumption of adequate amounts of vegetables and fruits can also ensure the content of dietary fiber.
Commuters sit in the office for a long time, coupled with reduced fitness activities, bringing health risks to many people, if the daily intake of a certain amount of dietary fiber to promote good digestive function, prevent constipation has a pivotal role, and can reduce the content of cholesterol in the blood, reduce blood sugar levels, prevent obesity, etc., has a very good protective effect on health.
In addition, it is necessary to supplement rich vitamins and minerals. If you are busy at work and do not have time to eat more fruit, you can use some juice drinks instead, such as a variety of freshly squeezed juices and orange juice, vegetable juice and other drinks sold on the market.
When there is no condition, you can also take vitamin or mineral supplements. It is best to use a combination of nutritional supplements; do not choose a single species, large doses of nutritional supplements, such as 400 mg of a tablet of vitamin E. In fact, normal people need 14 mg of vitamin E per day, if from the point of view of beauty or delay aging, 50 mg per day is enough, there is no need to eat so much. Long-term high doses of vitamin E can increase the viscosity of the blood and induce thrombosis.
A cup of yogurt
Yogurt is rich in calcium, which not only maintains strong bones, but also stabilizes the mood. In addition, yogurt contains probiotics that have a health effect on the human body, which can help digestion, enhance gastrointestinal function, and also improve the immune system.
