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.
Therefore, we should develop healthy eating habits to contribute to our health.
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.
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.
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.
As a nutritional supplement, snacks can be reasonably selected, but the energy from snacks should be included in the whole day energy intake.
But how can lunch be healthy? Let's have a look with Xiaobian.
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.
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.
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.
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.
Therefore, the health project should start from every drop. The seemingly simple lunch problem of white-collar workers is actually a lot of knowledge.
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.
Essential two: high quality protein can improve the body's immunity, help stabilize postprandial blood sugar, and provide energy for the human body.
High quality protein comes from meat, fish and bean products.
Take meat as an example, it is more appropriate to have 75 grams of pure meat for lunch.
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.
The amount of vegetables and fruits needed by the human body is 300-500g and 200-400g, respectively. Lunch can be halved.
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.
Before eating, it's best to have a salad with lettuce as the main dish.
3. Many women don't eat staple food for lunch and think that they can lose weight without carbohydrate.
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.
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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