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饮食养生:哪些才是白领最健康的午餐?

爱养生养身馆导读:哪些才是白领最健康的午餐?饮食是我们身体能够正常运转的重要环节,可是一旦摄取了不好的营养就会影响整个身体的健康状况。

Guide to love health center: which is the healthiest lunch for white collar workers? Diet is an important part of the normal operation of our body, but once the intake of bad nutrition will affect the health of the whole body.

因此我们要养成健康的饮食习惯,为我们的健康添砖加瓦。

Therefore, we should develop healthy eating habits to contribute to our health.

在《中国居民膳食指南》第七章也指出要合理安排一日三餐的时间及食量,进餐定时定量。

In the seventh chapter of "dietary guidelines for Chinese residents", it is also pointed out that the time and quantity of three meals a day should be reasonably arranged, and the meals should be regularly and quantitatively arranged.

早餐提供的能量应占全天总能量的25%~30%,午餐应占30%~40%,晚餐应占30%~40%,可根据职业、劳动强度和生活习惯进行适当调整。

The energy provided by breakfast should account for 25% ~ 30% of the total energy of the whole day, lunch should account for 30% ~ 40%, dinner should account for 30% ~ 40%, which can be adjusted according to occupation, labor intensity and living habits.

一般情况下,早餐安排在6:30-8:30,午餐在11:30-13:30,晚餐在18:00-20:00进行为宜。

Generally, breakfast should be arranged from 6:30 to 8:30, lunch from 11:30 to 13:30, and dinner from 18:00 to 20:00.

零食作为一日三餐之外的营养补充,可以合理选用,但来自零食的能量应计入全天能量摄入之中。

As a nutritional supplement, snacks can be reasonably selected, but the energy from snacks should be included in the whole day energy intake.

可是午餐究竟怎样吃才健康呢,一起跟小编来看看。

But how can lunch be healthy? Let's have a look with Xiaobian.

何为健康午餐?据营养专家介绍,超过七成出外进食的白领人士习惯于在茶餐厅及快餐店用膳。

What is a healthy lunch? According to nutrition experts, more than 70% of white-collar workers who go out to eat are used to eating in tea restaurants and fast food restaurants.

他们多吃一些高脂食物如排骨、牛腩及鸡翅等,这些食物含有高饱和脂肪,对心脏健康构成极大威胁。

They eat more high-fat foods, such as ribs, beef brisket and chicken wings, which are high in saturated fat and pose a great threat to heart health.

健康的午餐应以五谷为主,配合大量蔬菜、瓜类及水果,适量肉类、蛋类及鱼类食物,并减少油、盐及糖分。

A healthy lunch should be based on grains, with a large number of vegetables, melons and fruits, an appropriate amount of meat, eggs and fish, and less oil, salt and sugar.

但要做到三餐均衡营养还真不容易,尤其是匆匆忙忙的那顿午餐,很多人往往是应付了事。

But it's really not easy to achieve balanced nutrition of three meals, especially in the rush lunch, many people tend to cope with it.

所以健康工程要从点滴做起,白领一族看似简单的午餐问题,学问其实一点儿也不少。

Therefore, the health project should start from every drop. The seemingly simple lunch problem of white-collar workers is actually a lot of knowledge.

除了选择谷类,午餐中若有粗粮就更好,这样下午的血糖会更稳定,释放缓慢,使大脑中的糖来源更持久。

In addition to choosing Cereals, it's better to have roughage for lunch, so that blood sugar in the afternoon will be more stable and release slowly, making the source of sugar in the brain more lasting.

必备之二:高质量的蛋白质蛋白质可提高机体的免疫力,帮助稳定餐后血糖,为人体提供能源。

Essential two: high quality protein can improve the body's immunity, help stabilize postprandial blood sugar, and provide energy for the human body.

高质量的蛋白质来源有肉、鱼、豆制品。

High quality protein comes from meat, fish and bean products.

以肉类为例,午餐时纯肉类在75克左右比较适当。

Take meat as an example, it is more appropriate to have 75 grams of pure meat for lunch.

一些白领因担心身体发胖,午餐时刻意少吃米饭等主食,其实当身体需要的主食不够时,会相应地多吃肉类或油腻食物,这样更容易发胖。

Some white-collar workers worry about getting fat, so they want to eat less rice and other staple food at lunch time. In fact, when the body needs less staple food, they will correspondingly eat more meat or greasy food, which is more likely to get fat.

人体一天所需要的蔬菜量为300至500克,水果为200至400克,午餐减半即可。

The amount of vegetables and fruits needed by the human body is 300-500g and 200-400g, respectively. Lunch can be halved.

午餐无论是在外面吃,还是自带食物,都存在一个问题,很难摄入足够的水果和蔬菜,解决的办法有两个,一是下午茶时再吃些水果;另一个是晚餐时多吃一些蔬菜。

Whether you eat out or bring your own food for lunch, there is a problem. It is difficult to eat enough fruits and vegetables. There are two solutions. One is to eat more fruits at tea time in the afternoon; the other is to eat more vegetables at dinner time.

吃饭前,最好有一盘以生菜为主的沙拉菜。

Before eating, it's best to have a salad with lettuce as the main dish.

3、很多女性午餐不吃主食,认为不摄入碳水化合物就可以起到减肥的作用。

3. Many women don't eat staple food for lunch and think that they can lose weight without carbohydrate.

殊不知,长此以往,不但可致营养失衡,还会引起免疫力下降,容易发生感冒、过敏、皮肤感染等疾病。

As everyone knows, in the long run, it can not only cause nutritional imbalance, but also cause the decline of immunity, which is prone to colds, allergies, skin infections and other diseases.

保证午餐不仅要吃得饱还要吃得好才能让身体各项机能高效运行,一天的工作也就随心所应。

To ensure that lunch is not only full, but also good, in order to make the body functions run efficiently, the work of the day will be as you please.

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