Nutritionists specially recommend 10 kinds of office snacks, which are low in sugar, fat and calories, so that you can not only enjoy them boldly, but also keep the best office physical and mental state.
Coffee, milk
Nutrition aspect
Some people can't drink milk or don't like the taste of milk at all. However, it is difficult to give up the nutritional value of milk, which is rich in calcium and has high absorption rate;
Some people like to drink coffee, but choose a three-in-one instant coffee bag. Three-in-one is a combination of vegetable fat, sugar and coffee powder. Vegetable fats can bring trans fats that are harmful to cardiovascular health, and you must also drink that kind of polysaccharide.
Edible principle
Prepare a cup of low-fat milk (2/3 less fat than whole milk), add a teaspoon of coffee powder, and season with Taikoo sugar or sugar packets (a safe sweetener).
laver
Nutrition aspect
Porphyra haitanensis contains many vitamins and minerals, especially iodine. Regular consumption can prevent dark skin, dry hair and slow growth caused by iodine deficiency, reduce body fat accumulation, and prevent hypertension and coronary heart disease.
Edible principle
This thin food won't get fat after eating, because it contains almost no fat and no energy!
dried bean curd
Nutrition aspect
The outstanding nutritional value of dried bean curd is high calcium. The biggest feature of dried bean curd is balanced nutrition. Protein, fat and carbohydrate are not lacking, and there are not too many.
According to the measurement, every100g of dried bean curd contains 336 kilocalories, 73 1 mg of calcium and less than16g of fat. Eating more will not make you fat.
Edible principle
If you miss dinner, eating dried tofu can really satisfy your appetite and hunger.
A piece of spiced dried bean curd packed in vacuum weighs about 20 grams. Eating two or three pieces as snacks can supplement 40% of the calcium needed for the whole day.
Beef jerky
Nutrition aspect
Sauced beef or beef jerky is rich in protein and contains some heme iron. At the same time, the contents of zinc, selenium and various B vitamins are also relatively high, which can replenish spleen and stomach, strengthen bones and muscles, and replenish qi and blood. Compared with small packages of sauce beef, beef jerky contains less water and salt.
In addition, the nutritional value of sauce beef is roughly equivalent to12 of the same weight of beef jerky, but the sodium content is twice as high.
Edible principle
These two snacks are suitable for eating on an empty stomach.
Grilled fish fillet and shredded squid.
Nutrition:
After drying, the moisture content of grilled fish fillets is reduced, the nutritional components are concentrated, and the contents of protein, iron and zinc are not low.
Shredded squid is also good, with protein content of 16% ~ 20%, but the fat content is not high. Moreover, fish fat contains unsaturated fatty acids, such as EPA, DHA, etc., which are lacking in ordinary foods, and all have the functions of reducing blood fat and improving intelligence.
Edible principle
Grilled fish fillets, shredded squid or fish bone snacks are all foods with high sodium content. If you eat happily, you should limit them appropriately.
Instant fruit and vegetable slices
Nutrition aspect
Pineapple slices and banana slices, which were all the rage, now seem to be the most unhealthy among all kinds of ready-to-eat fruits and vegetables, because they are high in energy and sugar.
Nowadays, apples, carrots, even Pleurotus ostreatus and ginger can be processed into delicious instant snack foods, which are produced by low-temperature vacuum drying technology, and the nutritional loss of fruits and vegetables is small.
Edible principle
It's no use eating too much, because the supplement of vegetables and fruits is still fresh.
Plums and olives
Nutrition aspect
Both plums and olives can relieve cough and phlegm, promote fluid production and quench thirst.
Plums and olives are rich in organic acids, which can promote the secretion of digestive juice and help digestion. Therefore, prunes and olives are suitable for eating between meals or after meals, but not when you are hungry.
Dried plums and olives can also bring fresh breath, and they are indispensable varieties in office zero recipes!
Edible principle
Take 2 ~ 3 capsules a day after meals.
Fresh fruits and vegetables
Nutrition aspect
Every new word is indispensable. The nutrition of fruits and vegetables decreases with the extension of storage time.
In addition, the preparation of fresh fruits and vegetables needed for one day should be based on the principle of moderate amount (250g/ day), while excessive amount is contrary to the way of health preservation.
Edible principle
Eat an apple, or half an orange, or cucumber or tomato for about an hour. The vitamins, water, dietary fiber and antioxidants contained in it can make up for the lack of nutrition in dinner, regulate gastrointestinal function, promote food transportation, dispel drowsiness and bring people a good mood.
Carya cathayensis
Nutrition aspect
The energy and fat content of hickory is close to that of walnut, but the mineral content is twice that of walnut, especially zinc.
Moreover, pecan oil is rich in healthy monounsaturated fatty acids, and its nutritional value is no less than that of olive oil. It has unique effects of lowering blood lipid and maintaining cardiovascular and cerebrovascular health, which is incomparable to other nuts. Chinese medicine believes that pecans also have the effect of moistening lung and strengthening kidney.
Edible principle
Roasted pecans are very salty. Try not to eat their skins, so as not to consume too much sodium.
In addition, it is best not to buy sugar-coated pecan sarg, because it increases sugar and is easy to eat more.
Low-sugar oatmeal
Nutrition aspect
Oatmeal can provide energy from complex carbohydrates, and can also bring soluble or insoluble dietary fiber, which can balance the nutritional structure of a day.
Raw oatmeal that needs to be cooked for a long time is definitely not suitable for taking to the office. Instant pure oatmeal can be enjoyed after being heated at high temperature in advance, as long as it is heated in the microwave oven for 2-3 minutes. Some people think that pure oatmeal is too tasteless to swallow, so it is better to mix it with milk and honey.
From the point of view of nutrition, whole grains and simple processed products have the highest nutritional value.
Edible principle
If you miss dinner, you might as well have a bowl of porridge.