Editor's Note: As the saying goes, breakfast is good, lunch is full, and dinner is less. However, for busy-working white-collar workers, it is not easy to achieve a balanced diet for three meals, especially for lunch. Over time, it will inevitably affect health and induce a variety of chronic diseases. In this issue, this newspaper invited many experts to give advice to the majority of white-collar workers on how to eat a healthy and affordable lunch.
With their own meals fried eight mature
Bringing your own meals can not only guarantee the quality of your meat and vegetables, but also save you time and money, and it is highly praised by many white-collar workers.
Fan Zhihong, associate professor of the College of Food Science and Nutritional Engineering at China Agricultural University, told the "Life Times" reporter that when taking meals, the choice of materials is critical and should be based on dishes that are suitable for multiple heating. Vegetables are mainly rooted, such as carrots, celery, bamboo shoots, broccoli, tomatoes, etc.; meat dishes can be exchanged for patterns; staple foods should be thick and thin, such as half rice and steamed sweet potatoes, or a steamed potato. What needs to be reminded is that fish and seafood are prone to spoilage and deterioration and are not suitable for belts.
In general, there are few varieties of self-contained rice, so pay attention to "mix and match". "Spicy celery, fried pork with dried bean curd" is very good. Conforms to the “One Mushroom and One Mushroom†health guideline proposed by the UN Food and Agriculture Organization. Scrambled eggs are also good.
Nowadays, summer is coming, and many people worry that it is easy to get bad with rice. To solve this problem, first pick up the lunch box: heat and seal first. Consider buying thick-walled sealed cans or stainless steel sealed lunch boxes. Second, it is advisable to have 2/3 or 3/4 full-rate foods in the lunch box. Finally, the dishes can be fried and matured. From a nutritional point of view, the biggest drawback of bringing rice is the loss of nutrition. Therefore, the dishes to be brought to the fry until cooked on the 7th, in order to prevent the microwave heating to further destroy the nutrients. After frying, pack it immediately. If you bring cold vegetables, add vinegar and garlic to suppress bacteria. â–²
Canteen catering more selection of meat and vegetables with
In the eyes of some office workers, canteens are like "gambling," and they can only taste good when they are lucky.
Zhu Jiajin, Ph.D. and associate professor of the Department of Food Science and Nutrition at Zhejiang University, said that the main problem in canteen dining is nutrient loss. There are some water-soluble vitamins and minerals in vegetables, which should be washed before cutting. However, most canteens are first cut and then washed, and nutrients are easily lost. Therefore, we must eat as much as possible to ensure that the nutritional intake. The canteen is still fried, and although it is fragrant, it causes great loss of vitamins. Another major problem in canteens is the uneven provision of meals. Although with superficial meat and vegetarian dishes and various foods, calories, fats, and proteins are often exceeded, and vegetables are not sufficient. There are many people who are accustomed to make do with the buns, noodles, etc. For those who work late and work hard, it is difficult to ensure the heat supply throughout the afternoon.
Therefore, to eat a meal in the cafeteria, you must select different staple foods and non-staple foods each day so that the varieties will cross. If you like to eat pasta, you should use it with other foods such as patties or buns with a bowl of porridge and vegetables; noodles with an egg, vegetables and so on.
Today, some cafeterias also provide buffets. Be careful not to take too much and eat too much. â–²
The restaurant is more cooked and less fried
According to a survey, colleagues in the third and fifth quarters went to the restaurant to make a meal, which was a lunch choice for 20.4% of white-collar workers. Restaurant food selection. To better restaurants, health issues are also guaranteed.
However, there are also many shortcomings in formulating meals. For example, restaurants use more oil and taste. If you always play the protagonist, it is inevitable that you will consume too much energy, leading to obesity.
The key to eating healthy food is whether it will be a point. If 4 people eat, it is better to have 4 dishes, hot and cold two vegetables, a cold soup, a stew with meat and vegetables. Dishes should be light, more cooked, less fried. Occasionally, some of the heavier dishes, such as gongbaoji, are used as an adjustment.
Professor Xu Chengbin, the first director of the Department of Cardiology at People’s Hospital of Peking University, also offered a trick: point a wooden mustard meat, lean meat, eggs, fungus, daylily, and the nutritional ratio is very reasonable. After serving, first eat rice and vegetables, then eat some meat properly. ▲
Takeaway rice dumplings eat half fat
Near noon, there was a man with a takeout box in the office to deliver meals. The take-away box wins at a quicker pace and the price is relatively cheap. For busy white-collar workers, one phone is all set. The health problems that can exist cannot be underestimated.
Some Chinese box lunch operators lack food hygiene awareness and nutrition knowledge. Cooking habits use heavy oil, heavy salt and MSG, and are often fried and fried. Therefore, Chinese box lunches are usually greasy, heavy in taste, less varied in style, unreasonably matched, and disorderly, and the staple food is often a single rice. In order to save costs, some boxer workshops will not provide fresh seasonal vegetables.
In order to ensure food safety, it is best to find out if there is a food hygiene permit before calling for food delivery. If it is found that the ingredients are not fresh, too greasy or too salty, you should change one.
In order to solve the problem of shortage of vegetables, you can choose a small lunch, and each with a different point, and then fight to eat. In addition, He Fengyi, Clinical Nutrition Division of Sun Yat-sen Memorial Hospital, Sun Yat-sen University, pointed out that it is best to eat only half of the rice; eat only 1/3 of meat dishes, fat, chicken skin, etc. must be removed. Keep your stomach, bring a fruit or yogurt every day, and eat it around two hours after lunch. Remember to make up the green leafy dish at noon for dinner.
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