"People with rice" can achieve the goal of healthy eating through scientific choice of food. For example, rice is the main staple food, eggplant, potatoes, stems and bean products such as bean sprouts, tofu and bean skin are the first choice for vegetarian dishes, eggs, pork, chicken and beef are the first choice for meat dishes, and cold salad, seafood and green leafy vegetables are best not taken. You can bring some fresh fruits, supplement enough vitamin C and other plant antioxidants to block the production of N- nitroso compounds.
Healthy diet: you can bring your own rice, beef, bean products, all kinds of non-green vegetables, fruits, yogurt and other foods.
To ensure enough energy for lunch, foods containing protein, vitamins and minerals are essential. 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 fry the vegetables for six or seven minutes to prevent further damage to their nutrients when microwave heating the next day. Try to choose meat dishes with less fat, such as beef and chicken.
After cooking, cover it immediately after cooling and store it in the refrigerator at 4℃. Take it to the office the next day and put it in the refrigerator immediately. At lunch, fully heat it in the microwave oven and eat it.
It's not a pity to cook for a few more minutes, because the vitamin content in tofu is very low, and its rich protein, calcium and magnesium are not afraid of heat, so heating will not obviously reduce the nutritional value.
Vegetable heating: Vegetables are not suitable for long-term heating, so steaming in a steamer can be considered, which has better heat transfer effect and less nutrient loss than direct heating in a pot.