catalogue

Chapter 1: How do white-collar women become their own nutritionists?

Chapter 2: Nutritional diet of urban white-collar women? Four elements?

Chapter 3: White-collar workers' diet is healthy and nutritious.

White-collar workers forget the concept of diet in their busyness, especially white-collar female friends choose to go on a diet in order to keep slim, which is the most harmful behavior to health. So, what are the precautions for white-collar diet? How to reasonably match nutrition?

How do white-collar women become their own nutritionists?

An expert on this problem

Zhang Ye, Director of Nutrition Department, 309 Hospital of PLA. He has been engaged in nutrition for nearly 30 years and has rich experience in nutrition treatment of various difficult, common and critical diseases. He has participated in international and domestic nutrition conferences for many times. The editor-in-chief has 1 1 nutrition works, such as I am the best family nutritionist, so drinking coffee is healthier, and there are special beauty recipes, which are also important guests of CCTV programs, such as Healthy Road, Sunset Red and Consumer Advocacy. Since 2004, I have participated in the training of nutritionists and given hundreds of lectures, which have been widely praised.

According to the survey, 60% of a person's health and longevity are determined by his own factors, 15% by genetic factors, 10% by social factors, 8% by medical conditions and 7% by climate factors. Director Zhang Ye reminded female friends that health depends on oneself in the final analysis. Among 60% of its own factors, nutrition accounts for almost 30%, followed by sports and psychological factors. Pay attention to nutrition is the most basic guarantee of health.

Director Zhang pointed out that health is a kind of wisdom, which can only be guarded by oneself, and the best nutritionist is himself. The pace of life of modern people is too fast, the workload is too heavy, the pressure is too great, and the requirements for nutrition are also changing. Eating right is a good medicine for health, but eating wrong is a chronic poison. Why chronic? Because you can't see it after eating only one or two meals, you will find something wrong with your body after a long time. At present, the rising prevalence of hypertension, hyperlipidemia, coronary heart disease and fatty liver among young people is related to improper diet for three meals a day.

Three meals match: there are beans and potatoes in the rice, leaves and fruits in the vegetables, mushrooms and bamboo shoots in the meat, and seaweed and flowers in the soup.

How to match three meals a day to ensure nutrition? Director Zhang's answer is: more nutrition, less appetite, more mixed colors and more processing methods. It can be summarized in four sentences: rice has beans and potatoes, vegetables have leaves and fruits, meat has mushrooms and bamboo shoots, and soup has algae and flowers. She explained that there must be staple food, rice and beans cooked together, and coarse grains, such as sweet potatoes, yams, potatoes and pumpkins. They are all steamed in rice and eaten together; There are leaves and fruits on the plate. Every meal must have leafy vegetables. The color of leafy vegetables is different, and the ingredients contained in them are different, so the nutrition is different. Northerners like cold leafy vegetables. You can put some nuts in the cold salad process, such as peanut cold spinach, which is both seasoning and nutritious. There are mushrooms and bamboo shoots in the meat, that is, mushrooms or auricularia are stewed with meat, which can complement each other in nutrition; There are algae in the soup, such as kelp and seaweed. The first thing to emphasize is to advocate an idea. Once, an old man made soup and spread eggs with bitter gourd flowers and loofah flowers he cultivated. After eating, he found his eyes blurred. The reason is that flowers contain some chlorophyll and lutein, which have the effect of improving eyesight, and the pollen in flowers also has the effect of improving immunity. So we might as well put some flowers in the soup.

It is best to eat less meat and more vegetables when you are in a bad mood.

In recent years, the number of women suffering from breast and cervical diseases is increasing, and the incidence of female malignant tumors is also rising. In this regard, what should female friends pay attention to in diet?

Director Zhang believes that some diseases of women, such as hysteromyoma and hyperplasia of mammary glands, have a great relationship with emotions. Director Zhang said that in fact, food has a great relationship with mood. When you are in a bad mood, making some adjustments in your diet and paying attention to collocation will help women improve their mood, thus playing a certain role in preventing diseases. When you are in a bad mood, you should be vegetarian, eat more vegetables and try to choose colorful dishes, which will be very helpful to improve your mood.

Director Zhang's experience is as follows: First, when you are in a bad mood, you should limit the oil to a very low level at night and try to avoid eating animal fat, such as fat. Second, when you are in a bad mood, don't eat hot food such as jujube, longan and durian. You can eat some cool fruits, such as pears, pitaya, mangosteen, or cucumbers and radishes. Eating these things will make you feel better. In addition, you can eat some hawthorn, which can be soaked hawthorn slices or fresh hawthorn, or sometimes eat a little sugar-coated haws, and the symptoms can also be alleviated.

If you can't balance every day, you should balance every week, at least in January.

For office workers or people who have more entertainment, how can we achieve less oil and salt, go out for entertainment at night and spend less?

Director Zhang pointed out that sometimes some entertainment is inevitable. We emphasize a balance, which should be a dietary balance, but this may not be possible, so we should balance it every day. If it still doesn't work, balance it at least once a week and at least once a month. Don't lie down immediately after dinner tonight. You can exercise. Eat less milk, eggs and bread the next morning, and drink some soybean milk or fruit and vegetable juice instead. Eat salty food at ordinary times, and eat little or no salt at weekends. If it can't be balanced within one year, it will bury the hidden danger of disease. Some people think that drinking water after eating too much salt can dilute it, but it also needs excretion. If it is bad for the health for a long time, it will add extra burden to the heart and kidneys.

Three treasures of female beauty: red dates, sesame seeds and shrimp skin.

Director Zhang believes that for women who love beauty, besides using cosmetics, it is more important to recuperate from the inside of the body. She used her own research and experience to explain that women's diet beauty can not be separated from red dates, sesame seeds and calcium supplementation.

China people's calcium intake is not very good, sometimes not enough, sometimes not good enough. Not all calcium supplements depend on imported calcium tablets, and it won't cost too much. She thinks it is convenient and affordable to supplement calcium with shrimp skin, and has been insisting on eating shrimp skin for many years. Her practice is: wash the shrimp skin and fry it in a pot. Dehydrated shrimp skin is not easy to deteriorate, and it can be kept for about a week, and you can eat a spoonful every day. Or fry the shrimp skin and eat it as an additive for side dishes, side dishes or stewed tofu, which can not only flavor but also help to absorb calcium.

She also reminded everyone that when cooking, pay attention to cooking foods with high calcium content and foods with more vitamin D to promote the absorption of calcium. For example, cooking minced meat, shrimp skin, eggs and tofu together will improve the absorption rate of calcium in tofu. Those who don't want to eat meat can put some nuts in the stew, so the absorption rate of calcium in tofu will also increase.

Women must eat sesame seeds for beauty, because sesame seeds nourish the kidney and contain nutrients such as oil and unsaturated oil, and can also be used for beauty. Why not use it? Sesame can be fried, then ground, eaten a little every day, dipped in steamed bread or mixed vegetables, or sprinkled with sesame salt on rice, which can be eaten for a week at a time.

There are also red dates, which are a very beneficial beauty food for women. If some people feel uncomfortable after eating dates, they can take a special approach: wash the dates and steam them in a pot, then put them in the refrigerator and eat one or two every morning. Another method is to cook red beans (soaked for 25 minutes, not soaked for 35 minutes) and dates with a soymilk machine. The effect is also good.

Nutritional diet of urban white-collar women? Four elements?

According to the survey, many? White collar? Because of the fast pace of work, women have no time to take care of diet and nutrition, and often eat fast food or convenience food, resulting in nutritional imbalance. It will inevitably affect your health after a long time.

Anything else? White collar? In order to keep slim, women's calorie intake is often at a low level. If the activity is too large and there is not enough nutritional supplement, it will lead to nutritional deficiency. ? White collar? The nutritional needs of women are different from those of men or women of other classes.

First, we should pay attention to reducing fat intake.

Eat less fried food to prevent excessive fat intake, which leads to overweight, increased lipid peroxide and decreased activity endurance. The intake standard of fat should account for 20-25% of total calories.

Second, vitamin intake should be sufficient.

Vitamins themselves do not produce heat energy, but they are important components to maintain physiological functions, especially related to brain and nerve metabolism. These vitamins are rich in brown rice, whole wheat, soybeans and fresh vegetables. Antioxidant nutrients such as? -Carotene, vitamin C and vitamin E are beneficial to improve work efficiency. When the intake of vitamins in the diet is insufficient due to busy work, you may wish to take some vitamin supplements to ensure a balanced level of vitamins.

Third, mineral supply cannot be ignored.

During the menstrual period, women will also lose a lot of iron, calcium and zinc with the loss of red blood cells, and these nutrients are especially easy to be lacking in the diet of urban residents in China. Therefore, women should consume more calcium, magnesium, zinc and iron in menstrual period than in other periods, so as to increase hemoglobin content, supply oxygen to the brain and increase the efficiency of mental work. Usually you can drink more milk, yogurt and soybean milk.

Fourth, pay attention to supplement protein.

? White collar? The characteristic of women's work is to use the brain, so the supply of amino acids that nourish the brain nerves should be sufficient. Protein is composed of many amino acids, among which glutamic acid is the highest, followed by taurine and aspartic acid. The content of taurine in shellfish is very high, and there is more glutamic acid in grains. Beans and sesame seeds are rich in glutamic acid and aspartic acid, so you should eat more appropriately.

In addition, the supplement of phospholipids plays an important role in the function of brain nerves, and soybeans and fish are rich in phospholipids. Every meal should have a proper amount of high-quality protein food, such as eggs for breakfast, meat for lunch and cheese or fish for dinner.

In a word, the normal activities of the brain and body depend to a great extent on the quality of the food needed. Nutritional imbalance has a bad influence on brain activity, and even becomes? White collar? The inducement of some diseases in women. So? White collar? Women should pay attention to the balance between nutrition and diet, quit smoking and drinking, strengthen physical exercise, and make themselves have abundant energy and healthy body to be competent for the job.

White-collar workers have a healthy and nutritious diet.

Healthy breakfast

Every morning, a glass of fresh milk, some whole wheat bread (or other pasta) and a slice of ham. This breakfast will only take a few minutes to solve, but it will make people feel energetic. If you don't eat breakfast, you will feel lack of energy and work efficiency will be difficult to improve, so you must eat breakfast every day.

healthy snacks

Because of busy work, I may not have time for lunch and dinner may be postponed. Be prepared in advance? Healthy snacks? You might as well make a small drawer in your desk and put some fortified cereals, dried apricots, raisins, banana slices and dried sweet potatoes, and then prepare boxed sterilized milk and pure juice, which will help when you are hungry.

Healthy catering

Eat more tofu, steamed vegetables, mushrooms, fungus and vegetables, and stay away from foods with high fat content.

Nutritional choice of white-collar workers

The arrangement of diet should adapt to the physiological conditions and work needs of white-collar women. Secretarial work, such as drafting documents, operating computers, printing manuscripts, receiving entertainment, mainly mental work, advocating? Have a full breakfast, a good lunch and a small dinner? The usual practice.

In the distribution ratio of three meals, breakfast accounts for 30% of the total food intake, lunch 40% and dinner 30%. It is worth noting that there are two meals in the morning and evening. It is best to ensure a certain amount of high-quality protein such as milk, soybean milk or eggs for breakfast. The intake of protein can not only supplement the needs of brain cells for protein metabolism, but also enhance the excitability and inhibition of cerebral cortex.

Because most of the time from dinner to the next morning is spent in bed, the body's calorie consumption is not large, so dinner is mainly to eat less calorie-rich foods such as rice, pasta and greasy food. Vegetables and fruits should not only be eaten less, but should be eaten more, so as to ensure that the body can get enough vitamins and inorganic salts, which is extremely beneficial to maintaining the beautiful figure, clear mind and quick thinking of white-collar women.

Secondly, we should develop the good habit of eating on time and not being partial to food. Medical scientists believe that the interval between meals is generally 4 ~ 5 hours. If the interval between meals is too long, it is easy to feel hungry, which will affect endurance and work efficiency; On the contrary, if the interval between meals is too short, the digestive organs will not get proper rest, and it will not be easy to restore their functions, which will also affect appetite and digestion. Never skip meals or delay meals because you are busy with work or blindly pursue beauty.

In addition, it should be mentioned that white-collar women have more opportunities to participate in wine entertainment, especially paying attention to diet and nutrition. Don't be partial to food at the party, eat less. It is necessary to drink for fun, but in moderation, not in excess.

Summary: Health is the key to life, and scientific diet and good eating habits are the key to maintaining health. Then, white-collar workers will learn the principles of healthy eating. You can try the white-collar diet book I calculated for you above.