Sub-health will not bring serious harm to your body, but it will make your life a mess. When the body appears sub-health, besides adjusting mood, releasing stress and strengthening exercise, diet is very important. Cultivating good and healthy eating habits can improve sub-health status.
First, a balanced diet.
A healthy and balanced diet is an important part of maintaining health and an important long-term goal of nutrition science. It can play a positive role in improving sub-health. The nutrients a person needs include protein, carbohydrates, lipids, vitamins, minerals, water and cellulose. A balanced diet means eating all kinds of foods in proper proportions while achieving and maintaining a healthy weight. To achieve a healthy and balanced diet, eat at least 5 servings of various fruits and vegetables every day, and ensure the intake of basic foods with high fiber starch, such as rice and pasta. , often eat some beans, fish, eggs, meat and other protein, often eat some dairy products or milk substitutes (such as soybean milk), drink 6 to 8 glasses of water every day, light diet, pay attention to less oil, less salt and less sugar. Most white-collar workers have problems such as low intake of vegetables and fruits, too greasy diet and high calorie intake.
Second, eat a good breakfast.
A year's plan lies in spring, and a day's plan lies in morning. Breakfast must be eaten well, because breakfast is not only the main source of energy for a day's work activities, but also very harmful to your health if you don't eat breakfast for a long time. Skipping breakfast can easily lead to hypoglycemia, gallstones, constipation and obesity, which is extremely harmful to the body. White-collar workers usually have no time to eat breakfast in a hurry in order to get some sleep in the morning, or buy something casually on the way to deal with it. In fact, this is very bad for their health. They should not only eat breakfast, but also eat well, and eat some nutritious, light and digestible foods, such as eggs, milk, soybean milk and a small amount of fruit.
Eat fish at least once a week.
Eating fish often has many benefits. I believe everyone has a certain understanding that eating fish regularly can not only supplement the body with high-quality animal protein; It can also supplement trace elements for the body, such as zinc, selenium and manganese, which constitute many enzymes and coenzymes in the body and have obvious benefits for regulating metabolism in the body; It can also reduce the risk of cardiovascular and cerebrovascular diseases. Moreover, fish is rich in OMG-3 fatty acids, which can reduce the possibility of macular degeneration and enhance people's memory. White-collar workers are people who often use their eyes and brains. Eating fish often is good for their health.
Fourth, eat more nuts.
Nuts can enhance the function of human immune system and are one of the best foods to relieve stress and fatigue. This is because nuts are rich in antioxidants such as vitamin A, vitamin C and vitamin E, which can inhibit free radicals in the body, thus protecting the human immune system and effectively preventing premature aging. In addition, nuts contain a lot of linoleic acid, linolenic acid, phospholipids and choline, which can maintain the vitality of brain cells and delay the aging of brain cells. White-collar workers can prepare nuts as snacks or afternoon tea every day, and it is good to eat them often.
5. Use linseed oil instead of edible oil.
White-collar workers cook at home only a handful of times, and basically live on takeout and fast food, which is also the main reason for the high proportion of sub-health of white-collar workers. Because the food outside, in order to be more delicious, will add a lot of spices, basically greasy, spicy, oily and salty, and the oil used outside must not be the kind of good high-quality edible oil. Eating such food often is extremely harmful to your health. It is suggested that white-collar workers try to cook for themselves, and then flaxseed oil can be used as daily edible oil. Because the content of ω-3 in linseed oil is very rich, it can not only help to supplement DHA, slow down the memory decline, relieve the overuse of the brain, but also enhance the protection of vision. White-collar office workers are not facing computers or mobile phones all day, which is very harmful to their eyes. Linseed oil is an essential artifact for white-collar workers to improve their brains and eyesight. Cooking three meals a day with linseed oil can be said to be the best choice for white-collar workers.