1, breakfast
You must have breakfast. Never skip breakfast because you sleep late. Get into the habit of eating breakfast. Because after a night of consumption, the energy intake the night before was not much. If you don't eat breakfast in time to replenish energy, you will be listless and inattentive all morning, which will affect your work efficiency.
It is suggested that you can drink a la carte porridge, millet porridge, pumpkin porridge and the like in the morning, which is better for digestion and absorption and provides necessary nutrition for your body. Eat less greasy food such as fried dough sticks, fried noodles, hand-grabbed cakes, egg burgers, oil cakes, braised pork and grilled fish. Eating too greasy in the morning is easy to get sick. At the same time, it will make the body absorb a lot of oil and increase the accumulation of fat and cholesterol in the body.
2. Lunch
Be sure to eat enough for lunch, because you have to work long hours in the afternoon and eat too little. It is said that the energy intake is not enough to support the afternoon work, and the whole person will be hungry. It is recommended to eat rice with fish, chicken or duck, and vegetables such as vegetables, cabbage and water spinach. Half an hour to an hour after a meal, eat some fresh fruits, such as oranges, grapefruit and apples. , help the body to supplement vitamins and minerals.
Only when meat and vegetables are combined with reasonable dishes can the body get comprehensive and sufficient nutrition. Let office workers have enough energy to work hard and improve the discomfort such as burnout and powerlessness. Only when the whole person's ability is sufficient can he appear energetic and full of vitality, and only then can he have the motivation to work and improve work efficiency.
3. main meal
Dinner is recommended to be light, just a bowl of noodles or vermicelli soup or porridge. Don't eat too much as you did at noon. Of course, whether eating noodles, vermicelli or porridge, it is recommended to add more nutrients in the cooking process.
For example, add some aquatic products rich in protein and minerals, such as Meretrix meretrix and razor clam. For example, add vegetables rich in dietary fiber such as spinach and lettuce; The reasonable combination of meat and vegetables can make the body eat enough nutrition and taste very delicious.
Second, what should office workers pay attention to when they bring their own food?
1, to match some fruits.
When office workers bring meals, it is best to bring a kind of fruit, because the fruit is rich in vitamins, minerals and pectin, which can not only beautify the skin and supplement nutrition for the skin, but also promote digestion, promote the body to absorb minerals and make the body stronger.
Among them, it is recommended to choose oranges, papaya and pitaya. You can peel the skin in advance, cut it into small pieces, put it in a glass box, cover it and take lunch to the company. Half an hour after lunch, eat some to promote digestion.
2. No overnight meals
Many office workers bring meals, and they choose to cook more the night before, and then leave one for lunch tomorrow. Although it can keep fresh in the refrigerator, it is much more difficult to eat than the dishes cooked now, and more nutrients are lost.
Bring your own food to work. Get up early, cook a few dishes, steam the rice and put it in an insulated lunch box. Take it out and heat it at noon. The dishes cooked in the morning are relatively fresh. Because overnight dishes are easily contaminated by bacteria even if they are put in the refrigerator. If you eat unclean food, it's easy to have diarrhea.