1, suitable for lunch food
What should I eat for lunch? Yu Kang said that the following six foods are suitable for lunch.
Anti-aging and anticancer food-broccoli. Broccoli is rich in antioxidants, vitamin C and carotene. Scientific research has proved that broccoli is the best anti-aging and anti-cancer food.
The Best Source of protein-Fish. Fish can provide a large number of high-quality protein, and its digestion and absorption rate are extremely high, so it is the best choice to supplement high-quality protein. At the same time, the cholesterol content in fish is very low, so it will not bring in more cholesterol while ingesting high-quality protein. Studies have shown that eating more fresh fish can also help prevent cardiovascular diseases.
Lipid-lowering food-onion. Onions can clear blood and help lower cholesterol.
Antioxidant food-tofu. Besides lean meat and fish and shrimp, tofu is also a good source of protein. At the same time, bean food contains a chemical called isoflavone, which is an effective antioxidant. Please remember that "oxidation" means "aging".
Food to keep vitality-cabbage. Cabbage is rich in vitamin C and fiber, which can promote gastrointestinal peristalsis and keep the digestive system young and energetic.
Beauty food-fresh fruits and vegetables. Fresh fruits and vegetables are rich in carotene, vitamin C and vitamin E. Carotene is the best anti-aging element, which can maintain the health of human tissues or outer tissues of organs, while vitamin C and vitamin E can delay the aging of cells caused by oxidation. In addition, these fresh fruits and vegetables rich in dietary fiber can also promote the health of the large intestine and help detoxify.
2. How to eat a healthy lunch?
Bring your own food and fry it medium-rare.
Bringing your own food can not only ensure the collocation of meat and vegetables, but also save money and time, which is highly respected by many white-collar workers.
Fan Zhihong said, when you bring rice, it is very important to choose the ingredients, and you should give priority to dishes that are suitable for repeated heating. Vegetables are mainly roots, such as carrots, celery, bamboo shoots, broccoli, tomatoes and so on. Meat dishes can be changed more; The staple food should be coarse and fine, such as half a serving of rice with a piece of steamed sweet potato or a steamed potato. Need to be reminded that fish and seafood are perishable and unsuitable for taking.
Generally speaking, there are fewer varieties of rice, so we should pay attention to "mix and match". "Fried shredded pork and dried tofu with celery and mushrooms" is very good. It conforms to the health standard of "one meat, one dish and one mushroom" proposed by FAO. Scrambled eggs with tomatoes are also good.
When rice is used in summer, many people are worried that it will go bad. To solve this problem:
First of all, choose a suitable lunch box, which is heat-resistant and sealed first. Consider buying a thick-walled sealed can or a stainless steel sealed lunch box.
Secondly, food should be packed in 2/3 or 3/4 full lunch boxes.
Finally, stir-fry the vegetables for eight times. From the point of view of nutrition, the biggest disadvantage of taking rice is the fear of nutrient loss.
Therefore, the dishes you want to bring should be fried to 70-80% cooked to prevent further damage to their nutrients when heated in the microwave oven. After frying, box it immediately. If you bring cold salad, add more vinegar and garlic to inhibit bacteria.
Choose several dishes in the dining hall and mix them with vegetarian dishes.
In the eyes of some office workers, eating the canteen is like "gambling", and you can only taste it when you are lucky.
Zhu Jiajin said that the main problem of canteen food is nutrient loss. There are some water-soluble vitamins and minerals in vegetables, which should be washed before cutting. However, most canteens are cut first and then washed, so the nutrients are easy to be lost. So be sure to eat as many vegetables as possible to ensure nutritional intake. There are many fried foods in the canteen. Although delicious, it causes a lot of loss of vitamins.
Another big problem in the canteen is the uneven supply of food. Although there are various kinds of meat and vegetables on the surface, calories, fat and protein often exceed the standard and vegetables are insufficient. There are still many people who are used to making do with steamed buns and noodles. It is difficult for people who get off work late and have high work intensity to ensure heating for the whole afternoon.
Therefore, when eating a meal in the canteen, you should choose different staple foods and non-staple foods every day to achieve cross-variety. If you like pasta, you should match it with other foods, such as patties or buns with a bowl of porridge and vegetables; Egg noodles, vegetables, etc.
3. Recommended recipes for lunch
Recipe 1: Rice, scrambled eggs with tomatoes, minced tofu, cucumber mixed with pepper, seaweed and cabbage soup.
Recipe 2: flower rolls, fried celery, potato beef, celery leaves peanuts, shrimp skin tomato and egg soup.
Recipe 3: Red bean rice, garlic cabbage, fried diced chicken, pickled radish, laver and egg drop soup.
Recipe 4: yellow corn tortilla, fried beef with onion, braised fish, fried chrysanthemum, shredded kelp with garlic paste, hot and sour soup.
Recipe 5: Pancakes, vegetarian meatballs, pork fried mung beans, green onion dipping sauce, and corn porridge.
Recipe 6: pork dumplings, pine nuts and mushrooms, mustard and cauliflower, glutinous rice balls.