If you want to bring a box lunch to work, how can it be more comprehensive with nutrition?

Recently, I joined the team that brought my own lunch, because I really couldn't get used to the food outside, and because of "occupational disease", I really looked down on the food outside. Most of them have the problem of "three highs"-high oil, high salt and high sugar, so I decided to bring my own food, what to eat, what seasonings to put, and how to mix them. It is nutritious, delicious and healthy.

Of course, it is also good to bring your own lunch. Most office workers like to order takeout or go out to eat in groups. However, after all, everyone is a businessman. In order to reduce the cost or improve the taste, everyone is working hard. Add a lot of seasoning. Cooking oil is also boring. It can be said that everyone is "too hot, too oily and too familiar". In addition, you can't see the sanitary condition of the kitchen when cooking, so the hygiene of the ingredients is also very worrying. In short, comprehensive. How to prepare food with you?

Lunch is also the most important meal. It takes a long time from noon to afternoon. We need to get enough energy, not lose nutrition. The staple food can contain 150 ~ 200g, which can be matched with coarse grains, beans or brown rice, such as adding some millet, black rice and Redmi. , can better increase the intake of dietary fiber and increase satiety. Or you can put some potato food, which is convenient for heating and makes you feel fuller.

Vegetables must be indispensable, but if you bring lunch, try not to choose green leafy vegetables, because time is the easiest type of nutrition. For example, if we prepare spinach the day before, we will find that they are yellow, black or darker the next day. In fact, this is the loss of nutrients, especially the loss of antioxidant components.

You can choose more vegetables with edible fruits, stems and roots, such as tomatoes, loofah, wax gourd, pumpkin, celery, eggplant, okra, sweet potatoes and potatoes. And you can also choose cruciferous vegetables, such as cauliflower and broccoli. The primary belt capacity is about 200g g, so you can eat some meat in moderation. Protein in meat is not as easily lost as nutrients in plant food. About 20~30g of red meat is enough. If it is poultry meat, you can also eat some according to your own requirements. In addition, it should be noted that it is best to quickly cool it and put it in the refrigerator, so as to reduce the reproduction speed of microorganisms, enrich nutrition and reduce the invasion of microorganisms.