Second, how to eat it specifically

breakfast

"Eat breakfast like an emperor." This is the dietary advice of nutrition experts. Many young office workers don't pay much attention to breakfast, just use biscuits to deal with it, and even don't eat breakfast until noon. Experts believe that breakfast can provide 30% energy and nutrition for the whole day, which can't be supplemented by other meals. Not eating breakfast will not only cause hypoglycemia, but also many diseases of gallbladder and pancreas are related to not eating breakfast.

It is impossible to skip breakfast, but it is useless to eat too much breakfast. "Eat like an emperor" does not mean that breakfast should be luxurious and exquisite, but that breakfast should be nutritious and comprehensive. Milk, eggs, staple food, fruits and vegetables all have different nutrition. Although the exquisite West Point tastes good, it is simple in nutrition and easy to be digested, so it is not "hungry". A good breakfast should not only be nutritious, but also "hungry", because people usually concentrate on their work in the morning. If they digest it in two hours, they will be hungry after 10, and then they can't work.

The ideal breakfast is porridge. Experts suggest that oatmeal is better, not only nutritious, but also lasting for a long time. You can put five or six red dates in the porridge to supplement VC, so that the staple food and fruit for breakfast are available. You can make scrambled eggs with tomatoes when you have time, so you can have vegetables and eggs. Milk is essential for breakfast. Needless to say, the digestion time is about 3 hours, which is twice that of porridge. It is better to choose rice or potatoes as the staple food, which is better than bread and steamed bread.

Eating on the road is harmful to health.

In order to get more sleep, many people prefer to have breakfast on their way to work. Eating snacks in the street or eating while walking, nutrition experts say that breakfast should not only be nutritious, but also healthy. Get up and go on the road. The habit of eating breakfast on the way has a great influence on your health. It is best to drink a glass of water one hour before breakfast to help the secretion of digestive juice. On the way to work, it is impossible to chew slowly. When walking, blood can't reach the stomach, which is not enough to help peristalsis and digestion, leading to indigestion. So for the sake of health, it is cost-effective to get up early for breakfast.

lunch

Eat slowly.

Because many office workers have a lot of work, they often eat quickly when they eat. Experts pointed out that this is a very wrong way to eat. We should treat it as a kind of enjoyment and try to eat it slowly. Only in this way can we help the human body digest and absorb food. If you eat fast, it will slow down the digestion and absorption process of food nutrition in the gastrointestinal tract, thus affecting the normal exertion of mental or physical work ability in the afternoon, and making you obese quickly.

Vegetables and fruits

In order to lose weight quickly, many office workers often only eat fruit for lunch, which is a very unsatisfactory way to lose weight. The reasonable way to lose weight should be to mix fruits and vegetables, because fruits and vegetables have their own nutritional characteristics and cannot replace each other. Therefore, on the issue of what to eat for lunch to lose weight, try to eat two kinds of food together, and eat more vegetables, because all kinds of vegetables are rich in dietary fiber, which can promote gastrointestinal peristalsis and maintain normal gastrointestinal metabolism.

Cauliflower

We all say that we should eat a good lunch, but this does not mean that you should eat something high in calories. Eating well means eating more healthy food. Vegetables are one of the healthiest foods, but you should pay attention to the vegetables you can eat, so you should eat more cabbage. Cabbage contains a lot of vitamin C and fiber, which can promote gastrointestinal peristalsis and keep the digestive system young and energetic.

Besides cabbage, office workers can also eat more broccoli, which contains a lot of antioxidants, and broccoli is rich in vitamin C and carotene, which can help us lose weight.

lean meat

On the question of what to eat for lunch, many people find it hard to believe that lean meat can also lose weight. Experts suggest that office workers should have lean meat, fresh fruit and other foods for lunch. These foods are low in fat, which will not only make you fat, but also have the effect of losing weight. At the same time, you should ensure a certain amount of high-quality protein such as milk, soybean milk or eggs every day, which can improve your work efficiency.

Reminder: If you want to eat healthily and lose weight while eating, then all of us have to eat, so lunch is also very important.

dinner

Have dinner early.

Eating dinner early is a good health care policy recommended by medical experts. Studies have shown that eating early at dinner can greatly reduce the incidence of urinary calculi. There is a lot of calcium in dinner food. In the process of metabolism, part of calcium is absorbed and utilized by the small intestine, and the other part is filtered to the glomerulus and excreted through the urinary tract. The peak of calcium excretion usually occurs 4-5 hours after meals. If dinner is eaten too late, when people fall asleep at the peak of calcium excretion, urine will stay in the urinary tract such as ureter, bladder and urethra, and cannot be excreted in time, resulting in an increase in calcium in urine, which is easy to deposit and form small crystals.

The elements to eat for dinner.

Dinner must be vegetarian, mainly with carbohydrate-rich foods, especially some fresh vegetables, and try to reduce the intake of protein and fatty foods. However, in real life, due to the relatively sufficient preparation time, most family dinners are very rich, which is not conducive to health. If protein is ingested too much, it will stay in the intestine if it cannot be absorbed by the human body, and it will deteriorate to produce toxic substances such as ammonia, indole and ammonia sulfide, which will stimulate the intestinal wall and induce cancer. If you eat too much fat, your blood lipids will increase. A large number of clinical medical studies have confirmed that the blood lipid of people who often eat vegetarian food for dinner is generally three to four times higher than that of people who often eat vegetarian food, while people with hyperlipidemia and hypertension will add fuel to the fire if they often eat vegetarian food for dinner.