Folk slang: Breakfast is good, Chinese food is full, dinner is light, but this sentence is obviously not applicable to the current white-collar family. Today's white-collar workers usually eat less at breakfast and Chinese food is not good. , Dinner is much, the order is like an upside down, especially lunch, mostly fast food, this is not only unhealthy and very easy to gain weight. In fact, as long as a little change, lunch can eat more lean, learn together!
White-collar workers sitting in the office are extremely light manual workers, with low activity and low basal metabolism. The daily calorie requirement is 25-30 kcal/kg, that is, a white-collar worker with a weight of 60 kilograms. About 1500-1800 kcal. Currently, the main problem for white-collar workers is over-eating and nutritional structure is unreasonable.
●What should I eat for diet lunch?
★ Not slap in the computer
Many people still sit on the computer screen at lunch time, and this habit cannot help the body to get proper stretches, but it may also make you more likely to gain weight. The white-collar rest time is very short at noon, and the minimum is only half. Hours, at this time, many people have not fully utilized it, preferring to shorten the mealtime to chat.
Eating fast for lunch is not a good thing, because eating at high speeds is not conducive to the body's digestion and absorption of food nutrition, and it will also affect the 'processing' burden of the gastrointestinal tract. If you eat for speed, it will slow the gastrointestinal tract to food. The process of digestion and absorption of nutrients affects the normal functioning of mental or physical work in the afternoon.
If you eat fast, you may eat too much. If you eat too much, you will prolong the time your brain is in an ischemic and hypoxic state, which will affect the efficiency of the afternoon. You can eat more meat, fish, and eggs. And soy products and other foods, because such foods can keep the mind sharp and have an important role in understanding and memory functions.
★ Guaranteed nutritional balance
The outside restaurant has more fried foods, less variety, and less comprehensive nutrition. Although there are many types of box lunches, cooking methods are unscientific, and many stall owners do not provide the freshest, seasonal vegetarian dishes in order to save costs. Female white-collar workers suffer from hypoglycemia, anemia and other diseases because they are reluctant to eat fast foods that make people fat.
Let's bring some fresh fruit! Fresh fruits are rich in carotene, vitamin C and vitamin E. Carotene is the best element for anti-aging, it can maintain the health of human tissues or the outer organs of tissues, and vitamin C and vitamins E can delay the aging of cells due to oxidation. Even if it is not matched with an incomplete nutrition, it will be much healthier!
★ Choose a farther restaurant
If time permits at lunch, if you eat at a restaurant farther away from the company, you will increase your walking chance. You can consume 40 calories in 15 minutes on foot, which is equivalent to one or two rice calories! Walking after meals can also promote digestion and prevent fats. Stacked on the abdomen.
● What nutritious health lunch should have?
★ High quality protein
Studies have found that eating certain protein for lunch can keep the whole afternoon full of energy. The same amount of protein foods lasts longer than satiety carbohydrates and fats. The good sources of protein include: cheese, nuts, tofu Blocks, tuna and boiled eggs.
★ coarse grains
Coarse grains (whole grains) are rich in carbohydrates and provide the main fuel for the body. Coarse grains contain more healthy cellulose, trace elements and phytonutrients than refined foods. The coarse grains that can be added at lunch include: Whole wheat bread or biscuits, Cereal-based snacks, whole-wheat muffins and brown rice.
★ Fruits and vegetables
Fruits and vegetables contain a variety of phytochemicals that fight disease, essential vitamins and trace elements, and a lot of fiber. Lunch and fruits can make nutrition more comprehensive.
● What calories are eaten in the restaurant?
KFC
Good choice: corn sticks, vegetable salad, mashed potatoes, orange juice.
Do not choose: Chicken hamburgers, French fries, spicy and greasy, very high in calories; Cola, depending on the size of the cup, contains 30 to 50 grams of sugar per cup, which is the enemy of dieters, and the amount of calories is 1000K.
★ Pizzeria
Good choice: vegetable pizza, fruit salad, hot calorie capacity: 700K.
Do not choose: cheese pizza, too greasy, is the highest calorie category in pizzas; desserts must not be selected for coffee or cocoa biscuits. Although it is mellow and delicious, it can contain too much sugar, which is very harmful to health. Card capacity 1000K.
★Chinese Restaurant
Good choice: bean bubble rape, Gongbao chicken, rice, fruit plate, hot-card capacity 650K.
Do not choose: Deep-fried foods, such as fried shrimps or oysters, are not only too greasy, they are not well absorbed, and the sugar content in the ingredients is too high. You will always gain weight if you eat them! Fried rice, rice husks full of oil, fat-containing The amount is too high; desserts, such as sweet potato cakes, pumpkin cakes, etc., are all high-sugar high-calorie foods that are not conducive to weight loss. The amount of calories is 950K.
★ Bakery
Good choice: Tuna lettuce sandwich, yogurt or fruit, hot-card 600K.
Don't choose: hot dogs, white bread, sausages, cheese, these foods are undoubtedly the worst choice. Because they contain too much sugar and fat, they are high in calories, and they lack trace minerals and vitamins. Viennese bread: Never eat hot dogs At the same time, eat chocolate bread or almond croissant, which is even more powerful than sugar. The amount of calories is 850K.
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