1. 1, the ratio of three meals is the most important.
It is suggested that office workers arrange their own brunch, lunch and dinner according to the ratio of 3: 4: 3. In the content of three meals, we should strive to ensure that each meal is diversified, fresh and hygienic, high in protein, moderate in fat and low in carbohydrates (polished rice, white flour, dessert, etc.). In addition, everyone should eat breakfast no matter how busy they are, and try to ensure that there are cereals, meat and eggs, fruits and vegetables and milk.
1.2, bringing your own food is the healthiest.
The food suitable for taking rice is relatively hard and not easy to deteriorate. Especially vegetables, such as Cruciferae, pumpkin, mushrooms and various beans, can be made by salad, boiling, stir-frying and boiling, and can also be eaten with sesame sauce, vinegar and soy sauce. Choose an easy-to-clean sealed lunch box to carry, and pay attention to refrigeration at the same time.
1.3, choose food and balance the daily appetite.
Whether you are eating at work or out, you should try to choose foods with less oil, less salt, high protein and low fat, and choose steaming, boiling, stewing and boiling as the main cooking methods. Coarse grains account for 1/3 of the staple food. Try to eat fresh vegetables and fruits at every meal.
2. What do office workers eat for fitness?
Pineapple chicken breast quinoa purple rice
Exercise:
Heat the wok with less oil, add vegetables such as chicken breast, add appropriate amount of oyster sauce, stir-fry until the chicken breast changes color, add pineapple pieces and rice and continue to stir-fry for 3 minutes.
Prepare a small bowl and put the fried rice in it for compaction. Buckle the plate on the bowl, turn it upside down, take the bowl away, and decorate the pineapple around.
3. How do office workers exercise reasonably?
3. 1, get up: After getting up in the morning, because people's bodies are not fully awake, various functions can't reach the best state of exercise quickly, so they should get up early for ten minutes every day, do joint activities all over the body and stretch and relax ligaments. Not only can people adapt to the active state quickly, but also can improve the flexibility of the body.
3.2. Breakfast: We must eat breakfast, because people are most deficient in nutrition in the morning, and we must eat carbohydrates, protein and other nutrients, so as to ensure that we have the energy to finish our work in the morning. Some people think that skipping breakfast can reduce weight, which will lead to the disorder of normal eating patterns and easily lead to stomach problems.
3.3. On the way to work: After going out, you can walk quickly to improve your heart and lung function, and at the same time improve your leg strength and explosive power. When walking, it is best to land on the ground with the forefoot, which will protect the ankle joint.
Office workers' fitness 1, aerobic boxing
The most obvious effect of aerobic boxing in the short term is that it can relieve stress, especially suitable for office workers with high pressure in life and work.
2. Fitness ball
Fitness ball can improve people's flexibility, strength, balance, posture and cardiopulmonary function, which is very suitable for office workers with poor posture caused by sedentary.
3. Indoor rock climbing
This sport not only helps people to exercise their physical functions, but also enables people to exercise good psychological quality and will quality, so that people can enjoy the happiness of success after overcoming difficulties.
4. Latin dance
Latin dance can fully release emotions, relieve stress, improve body flexibility, enhance heart and lung function, and can exercise every part of the human body, especially for shaping the curves of waist, abdomen and buttocks.
5. Indoor squash
Indoor squash is a fast-paced sport that allows participants to get more exercise in a short time. Playing squash regularly can promote people's endurance, explosive force, cardiopulmonary function, tendon strength and other functions, and at the same time can greatly improve people's physical coordination, reaction and judgment, psychological endurance and self-control, which is most suitable for young male office workers.
Misunderstanding of office workers' fitness 1, Misunderstanding 1: You must sweat profusely every time you exercise.
Sweating can only quickly lower the body temperature, has little effect on other parts of the body, and will not lose weight. You may lose weight after an exercise, which is only a temporary phenomenon caused by the decrease of water in your body. Once you add enough water, your weight will recover.
2. Myth 2: You can get exercise just by going to the gym.
This is probably what most people think. But in fact, the purpose of exercise is not clear, there is no professional guidance, there is no good positive attitude, and unreasonable exercise methods can not achieve the purpose of fitness.
3. Myth 3: Continuous strenuous stretching exercise can maintain muscle flexibility.
Waist twisting, bending, left and right waist stretching, etc. It's all stretching This kind of exercise should be done slowly, not too hard. You should always remember that stretching exercises are to relax and lay down muscles, and strenuous stretching exercises make muscles tighter.