Standard for office workers to bring a good lunch

For office workers, can bringing your own lunch box solve the problem of nutrition and health? A small lunch box can show our health? How about the box lunch recommended by the nutritionist? The following are the standards for office workers to bring you a good lunch. I hope I can help you.

Are these combinations right? As the saying goes, eat well for breakfast, eat well for lunch and eat less for dinner. But it is not easy to achieve a balanced nutrition of three meals, especially for many people who think that dinner is more important. For a hurried lunch, they are often casual and coping.

With the improvement of people's health awareness, food safety problems occur frequently, and office white-collar workers are forced to "bring their own lunch boxes" even if they are "troublesome". However, is good oil, good rice and good ingredients equal to 100 nutrition? Does it mean health to do it yourself?

Yangcheng Evening News reporter found that the standard of most white-collar lunches in Guangzhou is "fast", and it is best to fix them in "10 minutes", so that white-collar workers can squeeze out a short break during the tense noon time. Even if you bring your own lunch box, you should keep it simple and quick: put it in the refrigerator the night before and take it out at noon, or use ready-made fruits, instant noodles and snacks. Some workaholics are too busy to even eat lunch.

Since last month, the reporter of Yangcheng Evening News visited Wang Di in Yangcheng business circle, raided the lunch canteens of N enterprises and institutions, collected a batch of box lunches, and invited nutritionists to "consult". Nutritionists say that a seemingly small lunch box may contain health information. Maybe the lunch box can help you "answer" your health problems!

No. 1: fruit lunch box

Composition: a purple potato, about 100g, an orange, half an apple, two cherry tomatoes, and now a large cup of black oolong tea.

Linda, who works in the West Tower of Pearl River New Town, recently made a weight loss plan for herself: three meals a day, two of which are coarse grains and fruits. "Purple potato is breakfast, because I was busy making a report early in the morning, and now I have lunch together." Linda said. She ate this combination for more than a month, and the effect was good, losing 3 pounds.

Nutritional analysis: Coarse grains and fruits provide rich dietary fiber and some vitamins, which are excellent foods for weight control, but the total energy at lunch is too low, lacking the necessary high-quality protein and moderate fat.

Health diagnosis: anemia, physical weakness and hypoglycemia are easy to occur.

Second: instant noodles

Ingredients: instant noodles, mint leaves, sesame sauce, tomato sauce, hot sauce.

It is said that eating instant noodles is useless. Teacher Zhang created a kind of "three-color noodles" as an "emergency lunch". "The material is still instant noodles, but I added mint leaves for clearing heat, and the sauce is also homemade, which will be much healthier." Miss Zhang told reporters that the sauce is prepared in advance at home, and it only takes a few minutes to iron an instant noodle, which is very suitable for busy and dependent people like her.

Nutritional analysis: Instant noodles provide enough carbohydrate and fat, enough energy to maintain positive energy, but the food is single, high-quality protein, vitamins, minerals and cellulose are insufficient, so it is an unbalanced lunch.

Health diagnosis: constipation and micronutrient deficiency are easy to occur.

Third place: homemade fat fork rice

Composition: two eggs, 300 grams of pork belly, appropriate amount of Chinese cabbage, and take-away Cordyceps stew.

Qiang Ge, who works in an enterprise, is a typical foodie, "no meat, no joy". Brother Qiang is best at making his own "fat fork", and the protagonist is fat fork for at least three days a week. Before he was 40, he put on weight early.

Nutritional analysis: high-fat and high-energy lunch. Egg cholesterol is particularly high, pork belly fat is particularly high, as well as barbecued pork sauce, soy sauce, sugar, honey and other high sugar and high salt.

Health diagnosis: Obesity, dyslipidemia, hypertension and diabetes are prone to occur.

Fourth place: Love Sandwich

Composition: bread slices with butter, cheese with French mustard, tomato slices with salt. You can drop some honey on peanut butter.

Feifei, a full-time wife, is a "western food fan". Feifei cooks a western-style box lunch for her husband every day, and a convenient and portable sandwich is one of the most common dishes. "I usually make two sandwiches for my husband's working lunch. A cheese sandwich, a peanut butter banana (or apple) sandwich, he likes it very much! " Feifei said.

Nutritional analysis: Lack of protein, adding sliced meat or eggs would be better. Appropriately increase more fruits and vegetables. Bread can choose pure wheat bread, which is healthier.

Health diagnosis: the nutrition is relatively balanced and it is an ideal lunch.

Have you finished your lunch? "Office workers consume a lot of energy every day. Not eating or eating less lunch is very harmful to our health." In this regard, Associate Professor Chen Chaogang, deputy chief physician of the Clinical Nutrition Department of Sun Yat-sen Memorial Hospital of Sun Yat-sen University and chairman of the Nutrition Education and Health Promotion Committee of Guangdong Nutrition Society, pointed out that in fact, lunch is the most important thing, and the energy and nutrition provided for the whole day in three meals a day are the heaviest, accounting for 40% respectively; It supplements people's physical and mental strength for a day and plays a connecting role. "Eating a good lunch can make all the functions of the body work efficiently, and the day's work will be as you wish."

Chen Chao just stressed that lunch is not just about eating well, but also about eating well: "For example, some people have a big appetite and prefer meat to rice, which will keep the protein intake high for a long time. In addition, if you don't control the use of oil or eat more high-fat foods, the intake of fat will always be high, which will pose a great threat to heart health in the long run. "

"People's bodies have strong self-regulation ability, and it's no problem to eat one or two meals, but after one or two years or three or five years, there will be problems sooner or later: fatigue, insomnia, backache, numbness of hands and feet and even diabetes, hypertension, hyperlipidemia and coronary heart disease. It's too late." He said.

How to eat a good lunch? Chen Chaogang suggested: the collocation is reasonable, not too full. Staple food has always been regarded as "the curse of obesity" and ignored by dieters. Chen Chaogang analyzed that if you don't eat staple food for lunch, in the long run, it will not only cause nutritional imbalance, but also reduce immunity, and be prone to colds, allergies, skin infections and other diseases.

Chen Chaogang said that you should have a full lunch, but you should not overeat. This is because after lunch, the blood in the body will be concentrated in the stomach to help digestion and absorption, during which the brain is in a state of ischemia and hypoxia. Eating too much will prolong the time when the brain is in a state of ischemia and hypoxia, thus affecting the work efficiency in the afternoon. How to achieve "not too full"? He said, "Eight points is just right": "I don't feel full, but I think I can eat some more. This is eight points full. "

Nutritionist's recommendation: lunch boxes are "standard" and "123 ratio": that is, the distribution of food portions: one sixth is meat or eggs, two sixth is vegetables, and one third is rice or noodles or powder, and the ratio of the three is1:2: 3; "Three lows and one high": low in oil, salt, sugar and fiber.

-Enough carbohydrates

There should be enough carbohydrates for lunch, so as to provide sugar for mental work. Carbohydrate mainly comes from cereals, so cereals with high starch content, such as rice and noodles, should be selected, and the amount should be 75g ~ 150g.

In addition to choosing cereals, it is best to have coarse grains for lunch, so that the blood sugar in the afternoon will be more stable and released more slowly, and the sugar source in the brain will last longer. Coarse grains can be corn, sweet potato, etc.

-Quality protein.

Protein can improve immunity, help stabilize postprandial blood sugar and provide energy for human body. High-quality protein comes from meat, eggs and bean products. Try to choose less fat, such as beef and chicken, which weighs about 75g.

-Vitamins and cellulose are indispensable.

The main sources of vitamins and cellulose are fruits and vegetables. The human body needs 300 to 500 grams of vegetables and 200 to 400 grams of fruit a day, and lunch can be halved. Among vegetables, towel gourd and lotus root contain more cellulose; In addition, you can also choose celery, mushrooms, radishes and so on.

What shouldn't be in the lunch box:

Seafood, green leafy vegetables, fried food

The biggest disadvantage of rice is that after a morning, the nutrient loss in food is more serious, and it is easy to deteriorate when the temperature is high. So it's best not to bring seafood.

In addition, all kinds of green leafy vegetables contain different amounts of nitrate. If it is overcooked or left for too long, not only will vegetables turn yellow and taste bad, but nitrate will also be reduced to toxic nitrite by bacteria, causing people to have different degrees of poisoning symptoms. And high-fat, high-sugar foods, such as frying and cooking, should be brought as little as possible.

Cooking lunch on the first night? Follow the doctor's advice!

The most nutritious box lunch is made in the morning, but for busy office workers, it is a luxury to cook lunch in person in the morning, even to eat a hearty breakfast seriously! So, what if the food cooked the night before can remain nutritious until noon the next day? Listen to the advice of You Huazhi, deputy director of the Nutrition Department of the First Affiliated Hospital of Guangzhou University of Chinese Medicine-

1. When cooking, just stir-fry the vegetables until they are half-cooked, so as to avoid further damage to their nutrients when microwave heating. When heating, in order to prevent excessive evaporation of water, cover and heat.

2, eat the rest of the dishes at night must pay attention to preservation, fully cooled and then packaged plastic wrap in the refrigerator to prevent mold growth, leading to moldy food. Different leftovers should be stored separately to avoid cross contamination by bacteria.

3. Leftovers should not be stored for too long, not more than one day. Storage for too long will produce toxic substances such as nitrite and aflatoxin.

4, leftovers must be fully heated to 100 degrees Celsius before eating, keep boiling for more than 3 minutes. If the meat is too big, it must be boiled or steamed for a long time, or chopped and reheated. If it's bean products, it's best to cook for a few more minutes, because it's perishable. Tofu contains protein, magnesium, calcium and other substances, and is not afraid of heat. Long-term heating will not significantly reduce its nutritional value. In addition, it should be noted that leftovers should not be heated repeatedly. For example, the leftovers from the second meal should be thrown away.

5. staple food and non-staple food should be separated. Try not to mix food in the box.

6. Eating in summer is very restricted, and overnight meals cannot exceed 5-6 hours.

7. Cooking methods suitable for microwave heating include steaming, stewing and stewing. The dishes made by these methods are not easy to change flavor and color after overnight and microwave heating.

8. Scrambled eggs with tomatoes, roasted eggplant, fried cabbage, soybeans, braised ribs, steamed beef, tender kidney beans and stewed radish are all suitable for lunch.