1, the misunderstanding of lunch diet
First, the food is too spicy.
During lunch break, many white-collar workers will go to restaurants and restaurants near the office building in droves to treat themselves. Several colleagues have dinner together. First, they can eat in different ways every day. Second, our relationship has also drawn closer. The hottest cuisines are Sichuan cuisine and Hunan cuisine, and many people are willing to put down their bodies to accompany them even if they are so spicy that they cry. Pepper is rich in vitamin C, rich in fiber, low in calories, and also contains carotene easily absorbed by the human body, which is good for the eyesight of white-collar workers who often face computers. However, too spicy food is not suitable for patients with gastric ulcer. Eating too much can easily cause esophageal fever, destroy taste bud cells, and lead to loss of taste.
Second, a bowl of noodles for lunch.
This habit also has health risks, mainly due to insufficient nutrition. It is really convenient to eat noodles for lunch, but the intake of protein, fat and carbohydrates is insufficient, and nutrients such as minerals and vitamins are even more lacking. Moreover, when pasta is full and hungry quickly, it is easy to feel hungry. For people who get off work late or work hard in the afternoon, the heat they can provide is absolutely impossible to ensure the energy supply for the whole afternoon, and the work efficiency will naturally decline. If you want to eat, you should also mix more vegetables and eggs.
Third, drinking and entertaining.
Please remember, never drink at noon. Drinking at noon will not only affect the efficiency of work in the afternoon, but also seriously affect the quality of work. Because the main component of wine is alcohol, it has a strong paralyzing effect on human brain. If you drink too much wine at a time, people's consciousness will be in a state of confusion for a long time, and they can't control their emotions and behaviors.
Fourth, fast food saves trouble.
Many people wolfed down a meal in ten minutes and then threw themselves into work. In fact, eating too fast is not conducive to the body's digestion and absorption of food nutrition, but also increases the burden on the stomach and affects the afternoon work. Under normal circumstances, the meal time should be no less than 30 minutes, which can not only protect the stomach, but also calm the brain, clear your mind and devote yourself to the afternoon work.
5. Fruits and snacks for lunch.
Some girls love beauty, and in order to keep slim, they use fruit instead of lunch. Others always eat snacks and rely on these things for three meals a day. In fact, this habit is very unhealthy Fruits and vegetables are different in nutrition and cannot replace each other. The nutrients of staple foods such as rice and pasta are not provided by fruits and snacks. If you don't eat staple food for a long time, it is easy to be malnourished. The best way is to eat some fruit properly between meals.
2. Suitable food for lunch
1. Noodles
Noodles are rich in carbohydrates, which can provide enough energy and absorb a lot of water during cooking. 100 grams of noodles become 400 grams after cooking, so it can produce a strong feeling of fullness. In addition, noodles can stimulate people's thinking activities. People's brain and nervous system need a food with 50% carbohydrates, and noodles are such beneficial raw materials. Hard wheat contains B vitamins, which can stimulate brain cells. So it is a good choice to eat a bowl of noodles with reasonable nutrition at noon in winter.
People who usually have more entertainment should eat a bowl of Yangchun noodles after drinking, which not only relieves alcoholism, but also has the effect of nourishing the stomach and strengthening the body. Winter is the best season to eat Lanzhou Lamian Noodles. Zhajiang Noodles is the most reasonable nutrition collocation among several flavor noodles. Noodles with small noodles are hard and difficult to digest because of the difference in production technology. Young people can try more, but the elderly should not eat more. Noodles should be served with more vegetables and eggs.
2. Vegetarian dishes
If you want to stay awake in the afternoon, you'd better eat more vegetarian food. Lunch composed of protein and vegetables, such as fresh fish, chicken, seafood, tofu, etc., contains a lot of tyrosine, which plays a decisive role in keeping the brain thinking, memory and keenness when awake. And green high-fiber vegetables, such as peppers, carrots, spinach and so on. It can ensure that brain cells get enough oxygen and make people energetic all afternoon. For staple food, it is best to choose mung bean rice or whole wheat bread.
In addition, potatoes are high in starch, so it is best not to eat lunch. Eating at night helps to sleep.
3. Yuba
Because of its high nutritional value, yuba is irreplaceable by other bean products, especially suitable for lunch. Because it can replenish enough energy for the body and resist the work fatigue brought by the whole morning. The vegetable fat contained in yuba has a good promotion effect on keeping skin moist, especially suitable for eating in dry winter. If yuba and celery are eaten together, the effect is better. Because celery is rich in dietary fiber, the combination of them can promote food digestion and achieve the effect of preventing colon cancer.
4. Lotus root
Lotus root has high nutritional value and is rich in trace elements such as iron and calcium. It is also rich in protein, vitamins and starch, and has obvious effects of invigorating qi and blood and enhancing human immunity. Therefore, Chinese medicine calls it: "the Lord nourishes the spirit, benefiting qi and tonifying deficiency." Lotus root gives off a unique fragrance, and also contains tannin, which has certain functions of invigorating spleen, stopping diarrhea, stimulating appetite, promoting digestion, stimulating appetite and strengthening the body, and is beneficial to the recovery of people with poor appetite.
5. Broccoli
Broccoli is rich in antioxidants, vitamin C and carotene. Scientific research has proved that broccoli is the best anti-aging and anti-cancer food. Winter is the best season to eat broccoli. Generally speaking, broccoli tastes crisp and tender, and it is delicious when fried and scalded.
6.fish
The way to supplement fat in winter without accumulating fat is to eat fish. Fish is rich in nutrition, high in protein and vitamin D, and has the functions of protecting the heart, preventing cancer and supplementing calcium. Fish can provide a large number of high-quality protein, and its digestion and absorption rate are extremely high, so it is the best choice to supplement high-quality protein. At the same time, the cholesterol content in fish is very low, so it will not bring in more cholesterol while ingesting high-quality protein. Studies have shown that eating more fresh fish can also help prevent cardiovascular diseases.
7.soup
Nourish the stomach in winter and have soup before lunch 12: 00. In the case of dry food and insufficient saliva secretion, drinking soup in moderation is beneficial to digestion and absorption, especially when the stomach is lazy in winter. Soup will dilute saliva and gastric juice, but it has little effect on intestinal digestive juice. Be careful not to swallow rice and soup together. If rice is not chewed enough, it is easy to get indigestion.
Suitable for drinking mutton soup, chicken soup, beef soup and pigeon soup in winter. The nutrients contained in any food will not be comprehensive. Therefore, it is recommended to use several kinds of animal or plant foods to make soup, which can not only enrich the taste, but also have more comprehensive nutrition. Because more nutrients are still left in the slag, don't throw away the "dry goods" in the soup.
8.sweet potato
Sweet potatoes are best eaten at lunch. Because every 500 grams of sweet potato contains about 90 milligrams of calcium. After eating sweet potatoes, the calcium contained in them needs to be absorbed by the human body for four or five hours, and the afternoon sunshine can just promote absorption.
People who like to eat baked sweet potatoes can bake them in the microwave oven, which is both reassuring and affordable. It is best to buy fresh and clean raw sweet potatoes in supermarkets or food markets.
9. Tofu
Tofu is rich in nutrition, containing many essential trace elements such as iron, calcium, phosphorus and magnesium, as well as sugar, vegetable oil and rich high-quality protein, and is known as "vegetable meat". The digestion and absorption rate of tofu is above 95%. Two small pieces of tofu can meet a person's daily calcium requirement. At the same time, bean food contains a chemical called isoflavone, which is an effective antioxidant.
/kloc-0 0. Cabbage
In winter, the climate is cold, and the yin flourishes while the yang declines. We should choose some vegetables that can not only ensure sufficient essential nutrients for human body, but also improve people's cold tolerance and immune function. The seemingly ordinary Chinese cabbage fully meets this requirement. Cabbage is rich in vitamin C, vitamin E, β -carotene and so on. The total vitamin content is more than three times that of tomato, so it has strong antioxidant and anti-aging effects. It can improve human immunity, prevent colds and protect the life index of cancer patients. Among the anti-cancer vegetables, Chinese cabbage ranks fifth, which is quite prominent.