Sitting in the office for eight hours, the skin is dry, the body is short of water, and healthy food is urgently needed. Nowadays, taking a fruit out every day is one of the habits of many careful OL. Among all fruits, apples have the highest average score. Western nutritionists believe that apples are rich and comprehensive in nutrition, while Chinese medicine believes that apples are mild-natured fruits and suitable for people of all physiques. Nutritionists have found that an apple can provide 4000 ~ 6000 antioxidants, which is a good helper for human anti-aging. "An apple a day keeps the doctor away" is a famous western proverb. At three o'clock in the afternoon, the first choice for energy supplement is of course Apple.
Tip: It is recommended to eat with the skin, because there are about 1/3 nutrients in the skin.
Carrots-Supplementing skin nutrition
Beta-carotene is mainly distributed under the epidermis and mucosa of human body, which is responsible for protecting the health of skin and mucosa against the invasion of free radicals and ultraviolet rays. β -carotene is called "skin nutrient" by nutritionists and is a natural sunscreen. Summer is coming, even if you are in the office through the French window, you should pay attention to protect your skin from harmful ultraviolet rays. Eating a medium-sized carrot before going out every day, around 3 pm, can meet the body's needs for β -carotene
Tip: It is generally believed that carrots must be cooked to fully absorb β-carotene. In fact, eating cooked carrots can improve the absorption rate of β-carotene, but it is not significant. Heating will partially destroy B vitamins, vitamin C and antioxidants in carrots, and increase the sugar content. If you think it is indecent to eat carrots in the office area, you can cut carrots into small pieces, bring them to the office in a fresh-keeping box, and eat them with toothpicks.
Walnut-enhance brain vitality
In the information age, all competition is ultimately a brain competition. Walnut is the most famous brain food-because it is rich in vitamins, minerals, amino acids, fatty acids, antioxidants and dietary fiber, especially linolenic acid and vitamin E, which is beneficial to improving memory. In addition, linolenic acid can be converted into DHA, the main component of the brain, so walnuts are the most suitable healthy snacks for mental workers.
Tip: It is best to eat raw walnuts with shells, because walnuts will be oxidized and destroyed if they are directly exposed to the air for too long. In addition, it is best not to eat hot-processed walnut food. Because heating exceeds 70 degrees Celsius, linolenic acid in walnuts will be destroyed.
Almonds-Let us live longer.
Nuts are always popular, especially in the office where the brain is exhausted at 3 pm. If you care about your health, you might as well prepare a small bag of almonds in the drawer and replenish beneficial fatty acids at any time. Nutritionists have found that almonds are rich in vitamins, minerals, amino acids, fatty acids, antioxidants and dietary fiber, especially monounsaturated fatty acids, vitamin E and selenium. Han Shi, located in the Himalayan valley, is home to the oldest people in the world, and almonds are their daily snacks.
Tip: Almonds are divided into sweet almonds and bitter almonds. Sweet almonds are big and flat, and bitter almonds are small and thick. Bitter almond is less toxic and can't be eaten more. Generally used as a medicine for relieving cough and relaxing bowels. Studies have shown that eating 20 ~ 25 sweet almonds a day can significantly reduce the risk of cardiovascular and cerebrovascular diseases. Sweet almonds should be eaten with skin, because almond skin is rich in antioxidants.
Eggs-Natural and Cheap Sources in protein
Anti-aging experts suggest that when you feel hungry, the first energy you should supplement is protein, not carbohydrates. Eggs are healthier snacks than biscuits-they don't produce too many calories and provide nutrition for the body. Nutritionists have found that the proportion of amino acids in eggs is very close to that of human body, which is called the "golden ratio" of amino acids. And a medium-sized egg can provide about 5 grams of protein, which is very suitable as a healthy snack for office rest.
Tip: Egg yolk contains DHA and lecithin, so don't throw it away when eating eggs. One misconception is that eating eggs will increase the cholesterol content in the blood. In fact, for young adults, eating 1 ~ 2 eggs a day is still necessary for health.
Dark chocolate-everyone's favorite happy food.
Dark chocolate is the most famous nourishing food in the world, and it is also the food that makes our taste buds and brain happy together. Dark chocolate is rich in vitamins, minerals, amino acids, fatty acids, antioxidants, dietary fiber and other nutrients, especially protein, dietary fiber and bioflavonoids. It has strong antioxidant effect and belongs to high-quality antioxidant food.
Tip: Ordinary chocolate contains only a small amount of cocoa powder, and the rest are sugar, grease and additives, which is not only harmful to blood vessel health, but also harmful to eating more. Therefore, it is wise to remind yourself to eat only dark chocolate.
Soybean milk-the best choice for office water supply
Three o'clock in the afternoon is a good time to hydrate your body. Besides your favorite coffee and tea, a cup of soybean milk is a better choice. Nutritionists believe that soybean is the only plant with the same nutrition as meat, and is known as "plant meat"-soybean is rich in high-quality protein, lecithin, isoflavones, oligosaccharides and other nutrients.
This shows that soybean milk is a safe source of phytoestrogens and a very healthy food for women. If it is inconvenient to drink soybean milk, it is also an alternative to let yourself eat a small packet of bean food every day.
Fruit and vegetable juice-daily fruits and vegetables needed by the body
Fruits and vegetables are rich in vitamins, minerals, active enzymes, chlorophyll, dietary fiber and natural phytochemicals, especially antioxidants. Nutritionists suggest that we should eat at least seven different fruits and vegetables every day. Busy professionals usually have no time to finish this task. Fortunately, there are many mixed fruit and vegetable juices on the market, which is convenient for you to supplement the nutrients your body needs at any time.
Tip: Generally speaking, the nutritional value of vegetables exceeds that of fruits, and fruits cannot replace vegetables. Dark vegetables are more nutritious than light vegetables, leaves are more nutritious than roots and leafy vegetables are more nutritious than melons. You can flexibly decide which ingredients to choose according to the kinds of fruits and vegetables you eat that day.
Grape-A Healthy Drink for Protecting Blood Vessels
Red grapes (or purple grapes) are rich in polyphenols, especially in peel and seeds, especially in seeds. Grape seed extract contains 27 kinds of proanthocyanidins (OPC), and its antioxidant capacity is 20 times that of vitamin C and 50 times that of vitamin E. Patrick Holford, a famous British nutritionist, found that grapes also contain peroxidase and catalase, which is a very recommended healthy food. Louis Ignarro, the American Nobel Prize winner, believes that the content of polyphenols in purple grape juice is equivalent to that of red wine, and its health care function is also equivalent. This is good news for people who don't drink.
Tip: It is recommended to eat grapes with seeds. Studies have found that if you drink two cups of purple grape juice every day, you can greatly increase the level of nitric oxide in the blood and prevent the formation of thrombosis.
Jujube-the most beautiful food for women
As a woman, supplementing iron and blood is a basic health and beauty course. Jujube is a natural source of iron. Chinese medicine says: five dates a day keeps you young. Hard-working female soldiers can choose to nourish themselves with red dates at 3 pm. In the drawer of our office, red dates can be used as an uninterrupted nutritional supply.
Tip: You can make tea with red dates or eat them directly. In short, it is good to form a habit, and you will find that your color has changed in a few years.