Eating for office workers is the biggest problem that plagues office workers now. Everyone's morning is chaotic, and there is never enough time to eat breakfast at work, let alone make breakfast and have no time to eat breakfast!
Chinese food is basically eaten in the canteen. Most people who don't have a canteen will choose take-out or eat in a small restaurant, which is actually not very clean.
In order to explore how office workers eat three meals well, we specially invited Fan Zhihong, an associate professor in the Department of Nutrition and Food Safety, College of Food Science, China Agricultural University, to see how she "saved" three meals for office workers!
Question 1: What are the basic nutritional principles of three meals a day? Is there any food that is only suitable for morning or evening intake? For example, it is suitable for eating vegetables during the day and eating vegetables at night?
Answer: Three meals a day should provide all kinds of nutrients needed by the body as balanced as possible. No one stipulates that you should make do with two pieces of bread for breakfast, or you can only drink fruit and vegetable juice for dinner. Protein, carbohydrates, vitamins and minerals are indispensable for people without special diseases. People who lose weight can reduce fat and starchy foods, but they can't eat them completely.
The study found that if protein's intake in a day is too unbalanced, such as less in the morning and more in the evening, then the utilization efficiency of protein will be reduced and the body's muscles will be easily lost. Muscle loss leads to a decrease in metabolic rate, so people are more likely to be obese when eating the same amount of food.
Ideally, you should also eat fruits and vegetables in the morning. But many people can't eat fruits and vegetables in the morning, and eating vegetables out at noon is not enough, so they advocate eating more vegetables at night to make up for it. But that doesn't mean you can't eat staple food and protein food at night.
Question 2: Many office workers can't cook by themselves, especially lunch, which is usually solved in restaurants near the company. How to ensure health in this situation?
A: If you must eat out at noon, the best way is for several people to cooperate and order in a restaurant. It is almost impossible to achieve a nutritional balance by eating western fast food. Their food variety is monotonous, there are too many fried foods and there is a serious shortage of vegetables. It is impossible to reach the standard of at least 150 grams of vegetables per meal, and ideally 250 grams of vegetables.
Although Chinese restaurants have a lot of greasy dishes, they also have light choices. Many cold dishes are pure dishes, as well as stir-fried dishes and stews. Relatively speaking, it is easier to get food with balanced nutrition. Several people order together, order more samples and share food together, so that the food can be diversified and rich in flavor. For example, four people go to order food, order two hot dishes, one vegetarian dish and one fried dish; Three cold dishes, including one cold meat and two cold dishes, are very rich and can meet the health standards of one meat and three dishes.
It should be noted that the grease in restaurants is often overheated, and the cooking in restaurants often adds too much oil. If you think the cooking oil tastes sticky, it means that the quality of the oil is poor or the heating time is too long and it is not suitable for human consumption. Be sure to stay away from this restaurant.
If you don't have time to order, you can also eat fast food. At this time, the solution is: order fried food as little as possible, do not order sweets, replace sweet drinks with milk, soybean milk, tea and white water, bring some raw vegetables and fruits from home in the morning, and match them with fast food that lacks vegetables.
Question 3: There are many "fast food" for office workers now. Please tell us what is desirable and what is not, and why? For example: bibimbap, noodles or rice noodles, fast food, mala Tang. Can you add some "side dishes" to be healthier?
A: The ingredients of the 1.1% rice bowl are mainly a lot of white rice with some meat and eggs, but there is a serious shortage of vegetables. The salty soup is all mixed in the rice, so it is impossible to control the oil and salt. So is noodles. Except for the salty soup in the big bowl, there are almost no vegetables except a little ornament on the head of the bowl, and the food diversity is very poor. Adding alkali to noodles will also destroy most vitamins. Rice flour and hot and sour powder are even worse, because besides the shortcomings of noodles, the content of protein is much lower than that of noodles, and there are fewer vitamins.
Comparatively speaking, the combination of mala Tang and rice is more abundant in the choice of ingredients, because a variety of vegetables, bean products and meat and eggs can be eaten in one meal, which has the opportunity to achieve a balanced nutrition. The main problem is not the ingredients, but the salt is too heavy, the oil is too much, and a lot of meat is added. If you cook mala Tang yourself at home, keep the ingredients fresh and put less oil and salt, which is a very healthy way to eat.
The main way to improve fast food is to increase the supply of vegetables and the source of B vitamins. Therefore, women can consider sharing a staple food for two people, reducing half of white rice or noodles and replacing it with a cup of yogurt, increasing the intake of calcium, vitamin A and vitamin B2, increasing vegetables and fruits such as tomatoes, strawberries or oranges, increasing vitamin C, and adding nuts or oilseeds after meals to increase the supply of vitamin E and minerals. Although this still cannot replace the benefits of eating more vegetables, it is at least much better than eating a big bowl of covered rice, noodles and rice noodles. Noodle soup, rice noodle soup and hot and sour noodle soup are usually too salty. Don't drink too much. It is better to drink plain water or light lemonade directly. If the food is too oily, it is recommended to prepare a cup of hot water, rinse the food slightly and send it to the mouth.
Question 4: Many people also make their own lunches and bring them to the company for heating. Is this healthier than eating out? Do you suggest that everyone is a "family with food"?
Answer: You choose your own ingredients, cook your own meals, and eat comfortably, but it is a little troublesome to prepare. Especially in hot summer, we should pay attention to food safety. A simple method, called "partially bringing rice", is what I recommended above, that is, bringing clean fruits and vegetables, nuts without kernels, dried fruits, yogurt, milk and other foods to match the monotonous lunch with insufficient fruits and vegetables. These things are more convenient to carry.
Question 5: Is the sentence "Eat well in the morning, eat well at noon and eat less at night" correct? How to define "good", "full" and "less"?
A: This sentence is true, but the definition is very important. Eating well in the morning means high quality, but not greasy, so it is impossible to eat when you are full. High quality is reflected in the nutritional balance of food: not only staple food (bread, steamed bread, rice porridge, etc. ), but also at least two kinds of protein food (eggs, milk, meat, bean products, nuts) and at least one kind of vegetables and fruits (preferably more than one kind, for example, eating vegetables in the morning does not hinder eating more fruits).
The amount of lunch should be sufficient, that is, eat enough staple food and vegetables, and try to have as many kinds of ingredients as possible. Eating less at night doesn't mean starving yourself, but eating less calories and oil, and trying to make up for the food that you didn't eat or didn't have enough in the morning and noon, such as vegetables, such as miscellaneous grains, such as beans and potatoes. For example, steamed yam and sweet potato can be used instead of steamed bread at night, and rice can also be replaced with unsweetened eight-treasure porridge. Eating vegetables in the evening is much more than eating stewed fish and barbecue. The so-called "one meat and three dishes".
Question 6: Many women will consider calories when eating. Is the calorie of food related to its health? How to control the value of calorie intake? How to be aware of it?
A: The calories of food don't need to be calculated too deliberately, just have a basic concept. Because cooking will greatly change the calorie value of food, it is meaningless and misleading to rely only on raw materials or volume. For example, 100 grams of rice can only steam one bowl of rice, but it can cook four bowls of porridge. For another example, 200 grams of oil wheat vegetables (the amount of a rice bowl after cooking) originally had only 34 kilocalories, but after the restaurant was fried, 30 grams of oil was added, and the "rye vegetables" became 300 kilocalories.
The lower the food, the better. A healthy diet is a reasonable combination of various foods. Drinking only lemonade and vegetable juice every day and eating kelp and konjac are harmful to health. Because while controlling calories, we must also ensure the intake of various vitamins, minerals and protein, otherwise we will lose our vitality, become haggard and age ahead of schedule.
The key point of good nutrition is to improve the "nutritional density" of food, that is, eat less food with less nutrition and eat more food with high nutritional value although it has calories. For example, dry rice flour contains less than 6% protein, while dry oats contain as much as 13% protein, and the contents of vitamins and minerals are several to ten times that of rice flour. If you eat the same bowl, eating oats is obviously more cost-effective and less likely to be hungry, although the calories of oats are slightly higher than rice noodles in terms of dry matter.
It is more reasonable to eat all kinds of food normally, but each food should choose the type with less oil and less sugar. The staple food should be non-fried, oil-free and sugar-free varieties (for example, sesame cakes should be oiled, and steamed bread should not be oiled; Rice is not oily, fried rice is oily; For example, miscellaneous grains porridge can be eaten directly as a side dish, without sugar), vegetables should be cooked with less oil (for example, "spicy incense pot" and "dry pot" dishes add a lot of oil, while cooking cold salad dishes adds little oil), and fish should also choose varieties with less oil and light cooking (for example, eating sauce beef has less fat and steak has more fat; For example, eating steamed fish has little fat, and dry-cooked fish has a lot of fat.
Question 7: What advice do you have for office workers to choose "snacks"? Which snacks are actually delicious and healthy?
A: Yogurt, fruit, dried fruit and nuts are recommended for snacks. Try to choose yogurt with low sugar content, and the best one with carbohydrate content below 12%. The higher you put, the more sugar you put. Dried fruit is rich in sugar, but it is also rich in fiber and minerals. Just eat a little before meals, which will help prevent hunger and control appetite. For example, eat a few dried dates and nuts after work, or drink a glass of milk or yogurt first to make hypoglycemia and fasting more stable, so that driving home will be more practical, and it will not be prone to road rage or even unnecessary trouble because of hunger and irritability in traffic jams.
Question 8: The favorite drink of office workers is coffee. what do you think of it ? Is there any food that can refresh and replenish energy like coffee?
A: Coffee can't replenish energy, and neither can strong tea. They just make people forget that they need to take a break and continue to overdraw their strength. Therefore, people will feel more tired after the short-term excitement brought by coffee stimulation has passed. Fatigue means that your body reminds you that it's time to rest. At this time, even sleeping 10 minutes will be very helpful, which is much healthier than forcing yourself to be stimulated by coffee and refreshing drinks.
Drinking coffee will not hinder hydration, because the water content of coffee is more than the diuretic effect it causes. Drinking less than two cups of coffee a day will not lead to osteoporosis. Coffee contains oxalic acid, but if you add some milk, the oxalic acid is far less than the calcium in milk. However, it is not recommended to drink coffee in the first trimester for fear of increasing the abortion rate.
The best way to replenish energy is a good sleep and regular exercise. Adequate sleep will make you clear-headed, exercise regularly, have smooth blood circulation and good digestive function, and you will be full of energy and stay away from fatigue and drowsiness. For people who don't get enough daily exercise, it is suggested to reduce the foods that quickly raise blood sugar, such as white rice and bread, less greasy and more meat, more vegetables, and replace white rice and white flour with some miscellaneous grains and potatoes, which can obviously alleviate the drowsiness after meals.
Question 9: It is said that healthy food has less salt, less oil and less seasoning. Is it difficult to eat delicious and healthy food? What should we do?
A: The dishes made with strong spices only stimulate and tease the taste buds temporarily, but they are not really delicious. Every natural ingredient has its own original flavor, and it is the most delicious dish to eat the original flavor. This kind of food is a variety of dishes, unlike those in restaurants, which are all salty and spicy with monosodium glutamate and chicken essence. Real gourmets don't often eat this boring dish, and they enjoyed it at that time, and then they felt sick to the stomach, dry tongue and oily face, which was simply self-abuse.
Inevitably, many office workers now regard dinner as the highlight of three meals a day. What do you think should be paid attention to when eating? Which dinners can actually be eaten more? It is suggested that dinner should not exceed 7: 30, sleep should not exceed 1 1, and do not eat for 3 hours before going to bed. If you are really hungry and want to eat supper, eat as little as possible.
A healthy lifestyle, or "keeping healthy" in China's traditional vocabulary, depends on daily care for the body. If you refuse to change the wrong habit and go your own way, your body will naturally tell you the effect over time. It is useless to seek any remedies and superstitious products after various troubles such as physical discomfort, low vitality and even obesity, diabetes, high blood pressure and gallstones appear. It's just that some people don't understand for a lifetime, but they are willing to be fooled?
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