For busy working people, what to eat for lunch is a "difficult", and many people even deal with things. In the long run, it will inevitably affect health and induce a variety of chronic diseases. "Life Times" invited a number of experts to teach the office workers to eat affordable, healthy lunch.
Xu Chengbin, director of Department of Cardiology, Peking University People's Hospital
Fan Zhihong, associate professor of the College of Food Science and Nutritional Engineering, China Agricultural University
Zhu Jiajin, Ph.D., Associate Professor, Department of Food Science and Nutrition, Zhejiang University
Yukang, Clinical Nutrition Physician, Peking Union Medical College Hospital
He Fengyi, Clinical Nutrition Department, Sun Yat-sen Memorial Hospital, Sun Yat-sen University
Is the food suitable for lunch?
What is good for lunch? Yu Kang said that the following six foods are suitable for lunch.
Anti-aging anti-cancer food - broccoli. Broccoli is rich in antioxidants vitamin C and carotene. Scientific research has proven that broccoli is the best anti-aging and anti-cancer food.
The best source of protein - fish. Fish meat provides a large amount of high-quality protein and has a high digestion and absorption rate, which is the best choice for supplementing high-quality protein. At the same time, the cholesterol content in the fish is very low, and it does not bring in more cholesterol while ingesting high-quality protein. Studies have shown that eating more fish can also help prevent cardiovascular disease.
lipid-lowering food - onion. Onions can clear blood and help lower cholesterol.
Antioxidant food - tofu. In addition to lean meat and fish and shrimp, tofu is also a good source of protein. At the same time, legumes contain a chemical called isoflavones and are an effective antioxidant. Please remember that "oxidation" means "aging."
Keep alive food - cabbage. Cabbage is rich in vitamin C and rich in fiber, which can promote gastrointestinal motility and keep the digestive system young and energetic.
Beauty food - fresh fruits and vegetables. Fresh fruits and vegetables are rich in carotene, vitamin C and vitamin E. Carotene is the best anti-aging element, it can maintain the health of the outer tissues of human tissues or organs, while vitamin C and vitamin E can be delayed.The aging of cells due to oxidation. In addition, these fresh fruits and vegetables rich in dietary fiber can promote the health of the large intestine and help detoxification.
How to eat healthy lunch?
Bring your own food to the fried eight mature
Bring your own meals, which can ensure the combination of meat and vegetables, meet your own taste, and save money and time. It is highly respected by many white-collar workers.
Fan Zhihong said that when taking rice, the selection of materials is very important, and should be based on dishes suitable for multiple heating. Vegetables are mainly roots, such as carrots, celery, bamboo shoots, broccoli, tomatoes, etc.; meat dishes can be exchanged for more patterns; staple food should be thick and thin, such as half a rice with a steamed sweet potato, or a steamed potato. Need to be reminded that fish and seafood are prone to spoilage and deterioration and are not suitable for belts.
Generally, there are fewer varieties of self-supplied rice, so it is necessary to pay attention to "mix and match." "Celberg mushrooms fried pork and dried beans" is very good. It is in line with the “one-in-one-one mushroom” health policy proposed by the UN Food and Agriculture Organization. Scrambled eggs with tomatoes are also good.
Bringing rice in the summer, many people are worried that the meal will deteriorate. To solve this problem:
First pick the lunch box, heat and seal first. Consider buying thick-walled sealed cans or stainless steel sealed lunch boxes.
Secondly, the 2/3 or 3/4 fullness of the food packed into the lunch box is appropriate.
Finally, the dish is fried and ripe. From a nutritional point of view, the biggest drawback of bringing rice is the fear of nutrient loss.
Therefore, it is advisable to fry the dish until it is cooked in seven or eight minutes to prevent further deterioration of its nutrients when the microwave is heated. After the speculation, you must pack the box immediately. If you bring cold salad, add more vinegar and garlic to inhibit the bacteria.
Canteens with a variety of choices, altogether with
In the eyes of some office workers, eating canteens is like "gambling", luck is good to taste.
Zhu Jiajin said that the main problem of canteen meals is the loss of nutrition. There are some water-soluble vitamins and minerals in vegetables, which should be washed first and then cut. However, most of the canteens are washed first and the nutrients are easily lost. Therefore, we must try to eat as many vegetables as possible to ensure nutrient intake. The canteen still has more fried foods. Although it is fragrant, it causes great loss of vitamins..
Another big problem in the canteen is the uneven provision of meals. Although the surface is mixed with food and food, the calories, fat and protein often exceed the standard, and vegetables are insufficient. There are still many people who are used to making up, using buns, noodles, etc. to cope. For those who work late and work hard, it is difficult to ensure the heat supply throughout the afternoon.
Therefore, when eating a meal in the cafeteria, you should choose different staple foods and non-staple foods every day to achieve crossover. If you like pasta, you should mix it with other foods, such as patties or buns with a bowl of porridge and vegetables; noodles with an egg, greens, etc.
Today, some canteens also offer buffet meals. Be careful not to take too much and eat too much.
Restaurant dinner Multi-cooked, less fried
According to a survey, three or five colleagues, dining at a restaurant, is a lunch choice of 20.4% white-collar workers. There are many food choices in the restaurant. Going to a better restaurant, health issues are also guaranteed.
But there are also many shortcomings in the meal, such as the restaurant's dishes generally use more oil and taste. If you always play the protagonist, you will inevitably consume too much energy, leading to obesity.
The key to eating healthy food is whether it will be ordered. If 4 people eat, it is better to take 4 dishes, hot and cold vegetables, a cold, and a stewed dish with a vegetarian meal. The dishes should be light, more cooked and less fried. Occasionally, some of the heavier dishes such as gong bang chicken are used as a preparation.
Xu Chengbin also took a trick: order a wood whisker, lean meat, eggs, fungus, daylily, and the nutritional ratio is very reasonable. After serving, you should first eat rice and vegetables, then eat some meat properly, you can eat seven or eight minutes.
Takeaway lunches Fat meat should be thrown away, rice is eaten half
Near noon, there is a guy carrying a takeaway box between the office buildings to deliver food. Takeout box lunch is quick and easy, and the price is relatively cheap. For busy white-collar workers, a phone call is all done. The health problems that can exist are not to be underestimated.
Some Chinese-style box rice operators lack food hygiene cognition and nutrition common sense, and the cooking habits of heavy oil heavy salt and heavy MSG are often fried and fried. Therefore, the Chinese box lunch is usually greasy, the taste is heavy, the style changes little, the mix is unreasonable, the glutinous rice is out of tune, and the staple food is often a single rice. In order to save costs, some small lunches will notFresh seasonal vegetables are provided.
In order to ensure food safety, it is best to find out if there is a food hygiene permit before the takeaway. Once you find that the ingredients are not fresh, too greasy or too salty, you have to change one.
In order to solve the problem of insufficient vegetables, you can choose a small box of rice, order one with each other, and then fight to eat.
In addition, He Fengyi pointed out that rice is best eaten only half; meat dishes only eat 1/3, fat, chicken skin, etc. must be removed. Leave a belly, bring a fruit or yoghurt every day, eat about two hours after lunch; remember to make up the green leafy dish at noon for dinner.
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