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Healthy lunch
According to nutrition experts, more than 70% of white-collar workers who eat out are used to eating in tea restaurants and fast food restaurants. They eat more high-fat foods such as ribs, brisket and chicken wings, which are high in saturated fat and pose a great threat to heart health.
A healthy lunch should be based on cereals, with plenty of vegetables and fruits, moderate meat, eggs and fish, and less oil, salt and sugar.
◆ Pay attention to the ratio of 123 for nutritious lunch, that is, the distribution of food portions: one sixth is meat or fish or eggs, two sixths is vegetables, and three sixths is rice or noodles or flour (that is, the ratio of the three is 1: 2: 3).
◆ The three lows and one high in lunch also need special attention, that is, low oil, low salt, low sugar and high fiber.
Be sure to have lunch. Some people bite a piece of bread after lunch because of their busy work, which is very undesirable and harmful to their health.
Avoid lunch.
● Two taboos for lunch.
1, avoid carbohydrates, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work.
2. Avoid replacing lunch with convenience foods, such as instant noodles, western-style fast food and other foods with low nutritional content.
● Lunch is suitable for both.
1, you should eat more foods such as meat, fish, eggs and bean products with protein (supplemented by protein and protein) and high bile content. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the brain sharp and play an important role in understanding and memory.
2. Eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure a certain amount of high-quality protein such as milk, soybean milk or eggs, which can make people react flexibly and think quickly.
A clever trick to get sleepy after lunch
Some people try to get rid of drowsiness by eating high-calorie and high-carbohydrate foods such as dessert, bread, biscuits and ice cream, but it is unwise to do so. These foods will lead to a sharp increase in sugar in the blood. Although temporarily supplementing energy (energy food) makes you more energetic, when blood sugar (blood sugar food) slowly decreases, the brain will begin to have adverse reactions, either headache, emotional instability and easy to get angry, or the brain can't work like a machine without nutrition, and it will often be distracted, which will really add a lot of confusion to work and life in the afternoon. In addition, skipping breakfast or lunch can also lead to drowsiness and make the blood sugar level fluctuate in the body. When the blood sugar drops to the bottom, it's time for you to feel sleepy. But don't worry, the blood sugar level can be completely stabilized, so it is logical to solve the drowsiness after lunch.
Clinical nutrition experts suggest:
1. Ensure a regular diet, three meals a day, and no shortage of meals. Snacks can be arranged two or three times between meals. This can not only avoid overeating, but also maintain a certain level of blood sugar, not high and low.
4. Slow down the body's absorption of carbohydrates by ensuring a certain intake of protein (protein food) and fat, adding cereals and nuts for breakfast, and adding high-protein eggs or fish for lunch and dinner.
3. Snacks should also be carefully selected. Give up sweets and replace them with healthier foods, such as nuts, dried fruits and vegetables.
4. Choose whole grains. White bread is not comparable to whole wheat bread, and sweet biscuits are not comparable to coarse grain (coarse grain food) biscuits. The former contains more sugar and the latter contains more fiber. Choosing foods with more fiber can also slow down the absorption of sugar.
Scientific collocation
As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. Because the body consumes a lot of calories in the morning, I have to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths need 40% of the total calories every day. The amount of staple food should be about150 ~ 200g according to three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). ). Non-staple food is about 240 ~ 360 grams to meet the needs of human body for inorganic salts and vitamins. There are many kinds of non-staple food, including meat, eggs, milk, poultry, bean products, seafood, vegetables and so on. According to the principle of scientific catering, choose several kinds and eat them together. Generally, it is advisable to choose 50 ~100g of meat and poultry eggs, 50 grams of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that are hungry and generate high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, eating at noon does not mean overeating. You can usually eat until you are full. If white-collar workers have less labor, when choosing lunch, you can choose some simple boiled cauliflower, a little white tofu and some seafood plants as lunch collocation.
A set of healthy and nutritious lunch recipes
(1) shredded pork with wild bamboo shoots
Main course: fresh meat, water bamboo and round pepper. Side dishes: cucumber, yuba, carrot, black fungus.
(2) kelp silk-assorted vegetables
Main course: fresh meat, marinated kelp, pickled mustard tuber and green pepper. Side dishes: celery, broccoli, oil gluten, water-soaked pigskin.
(3) shredded pork liver with leek sprouts-assorted vegetables
Main course: leek seedlings, pork liver and lean meat. Side dishes: water bamboo, oil gluten, asparagus, fungus.
(4) Diced lettuce-mushrooms
Main course: fat and lean meat, lettuce and carrots. Side dishes: agarwood, peanuts and shrimp skin.
(5) minced meat tofu-mushrooms and cabbage
Main course: fat lean meat, tofu, green pepper, bamboo shoots and sesame seeds. Side dishes: Chinese cabbage and mushrooms.
(6) Potato steak-mushroom and cabbage heart
Main course: steak, potatoes and celery. Side dishes: rape, dried bean curd and mushrooms.
(7) Egg Meat-Lettuce
Main course: small eggs, fat lean meat, shredded green pepper. Side dishes: lettuce, shrimp skin and wolfberry fruit.
(8) Assorted apples-Flammulina velutipes
Main course: apple, lean meat, chicken liver and sweet pepper. Side dishes: Flammulina velutipes, jellyfish silk and coriander powder.
It is best not to eat green leafy vegetables for lunch. Lunch is the most important meal in a day, which provides a person with 40% energy consumption throughout the day. Many people choose to bring their own lunch for work reasons. In this case, how to ensure a balanced nutrition; What should I put in the lunch box and what should I not put in it?
Food to be packed: fruit, rice, beef, bean products, all kinds of non-green vegetables, yogurt, etc.
In order to ensure enough energy for lunch, foods containing protein, vitamins and minerals are essential. Half an hour before lunch, you'd better eat some fruit. Rice is the best staple food. If you add soy products containing high-quality plant protein, the nutrition will be more comprehensive. Among vegetables, towel gourd and lotus root contain more cellulose; In addition, you can also choose celery, mushrooms, radishes and so on. When cooking, just stir-fry vegetables until they are half cooked, so as to avoid further damage to their nutrients when microwave heating. Try to choose meat dishes with less fat, such as beef and chicken. It is best to drink some yogurt after meals to promote digestion.
Foods that should not be packaged: fish, seafood, green leafy vegetables, Sichuan-style pork, patties, fried rice.
The biggest disadvantage of rice is that after a morning, the nutrient loss in food is more serious, and it is easy to deteriorate when the temperature is high. Therefore, it is best not to bring fish and seafood, because they are hotbeds for the reproduction of Escherichia coli, and they are most prone to spoilage.
In addition, all kinds of green leafy vegetables contain different amounts of nitrate. If it is overcooked or left for too long, not only will vegetables turn yellow and taste bad, but nitrate will also be reduced to toxic nitrite by bacteria, causing people to have different degrees of poisoning symptoms. It is best not to bring Sichuan-style pork, sweet and sour pork ribs, patties and fried rice, because the fat and sugar are high. Don't bring leftovers, because it's easier to spoil.