65438+ 0 to 2 hours after lunch, the food is being digested in the body. Sitting in front of the computer at this time is particularly easy to fall asleep. In addition to drinking coffee and rubbing peppermint oil, many people will choose "afternoon tea" to boost their spirits and satisfy their appetite.
However, if we always cherish milk and chicken chops every day, it will inevitably cause a great burden on our health over time, and the probability of suffering from various chronic diseases will increase in the future. So, what kind of food can you choose for afternoon tea?
Eight Suggestions on Healthy Afternoon Tea Food
Lin Yuanyuan, a nutritionist in the Nutrition Group of Guotai Hospital, pointed out that the most suitable time for afternoon tea is between 2: 30 and 3: 30, because at this time, the stomach has almost digested the food at noon and will not affect the appetite for dinner. For the choice of afternoon tea, nutritionist Lin Yuanyuan specially recommended 8 kinds:
1. Fruit 1.
According to the results of the 20 18 survey of Dongshi Foundation, people who choose fresh fruits for afternoon tea have better work efficiency than those who choose sugary drinks, fried foods, desserts and biscuits.
Because fruit is rich in dietary fiber and tastes good, it can help us supplement blood sugar and improve our spirit, and the rise of blood sugar is also moderate; One serving of fruit includes one red peach (130g), one small banana (70g), two lotus plums (170g), one small apple (105g) or13 grapes (105g).
In addition, it is not recommended to replace fresh fruit with dried fruit. Dried fruit may contain a lot of sugar. In the process of processing, vitamin C and water rich in fresh fruit are lost, and the nutrition is also discounted.
2. Dairy products
For example, fresh milk, long milk, 240 ml, and a small box of plain yogurt (about 2 10/0g), in which rich protein can enhance satiety, while lactose helps to supplement blood sugar.
Step 3: nuts
Hard and chewy nuts can satisfy greedy desires. However, nuts and oils contain a lot of fat, so it is suggested to replace edible oil with one serving of nuts every day. One serving of nuts includes peanuts (13 g), pistachios, pumpkin seeds, sunflower seeds, black (white) sesame seeds, cashews (10 g), or almonds and walnuts (7 g).
4. Sweet potato
Baked sweet potatoes have been popular in convenience stores for some time. Choose100g of baked sweet potatoes or steamed sweet potatoes, and the calorie is about 140 calories, which is equivalent to eating half a bowl of rice, but a large amount of dietary fiber and starch in sweet potatoes can not only increase satiety, but also help to control blood sugar. If it is paired with sugar-free tea or sugar-free coffee, it can show the warmth and sweetness of sweet potato.
5. cold vegetables
Nutritionist Lin Yuanyuan explained that scalded Gracilaria lemaneiformis, black/tremella, bean sprouts, onions and kelp buds can be mixed. Use simple spices and ice them, and bring them to the company for afternoon tea the next day! Not only is it very healthy and low in calories, but it can also supplement the dietary fiber that people often don't get enough!
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6. Eggs and beans
Eggs and legumes, such as boiled eggs, tea eggs, boiled eggs, steamed tea bowls, or low-sugar, sugar-free soybean milk, cold-mixed edamame (pods) and other foods, mainly contain protein, which is easy to enhance satiety as afternoon tea.
7. Zero calorie drinks
Such as American coffee, black coffee, sugar-free tea, etc. Caffeine can boost your spirits, but be careful not to drink too close to night to avoid affecting your sleep at night.
8. lettuce salad
Large, low-calorie lettuce salad is no burden as afternoon tea! The suggested content should include 1 nut and 2 to 4 kinds of fresh vegetables, such as American lettuce, purple onion, cucumber and tomato. Then you can simply season with oil and vinegar. If it is accompanied by a cup of fresh milk (240 ml) or boiled eggs, it will be a balanced afternoon tea with low fat and high fiber.
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Beware of some food traps!
So, why is everyone's favorite chocolate not on the list? Since you can't eat too sweet, you can always choose dark chocolate, right
In this regard, nutritionist Lin Yuanyuan emphasized that every100g of dark chocolate contains about 546 calories and 53.2g of sugar, indicating that it is still a high-fat and high-calorie food. Don't mistake bitterness for low calorie. Eating too much will still cause the crisis of weight gain.
In addition, some decaffeinated herbal teas are also your first choice. Although herbal teas do not contain caffeine, some herbal teas can help sleep and increase blood circulation. For some people with sensitive constitution, the effect may last for too long, affecting night sleep.
Editors can understand the feeling of snatching snacks in the afternoon, but for the sake of health, you may adjust your taste slowly instead of choosing high-calorie and high-fat food every time. I believe you can gradually step into the way of health preservation!
How can I miss afternoon tea by authorizing to reprint the original healing text? Choose these 8 foods to avoid the risk of getting fatter and fatter!