The popular lunch article recommended:
1, do not eat lunch can quickly lose weight?
2, lunch meat nutrition and practice
3, there is no free lunch derailment to pay the price
4, what to eat for lunch on the college entrance examination
5, the workplace pregnant women lunch how to eat out of nutrition?
6, eat sweet potatoes for lunch, calcium absorption is better
Healthy lunch
According to nutrition experts, more than 70% of white-collar workers who go out to eat out of the habit of eating in cafeterias and fast-food restaurants. They tend to eat high-fat foods such as ribs, beef brisket and chicken wings, which are high in saturated fat and pose a great threat to heart health.
◆ A healthy lunch should be based on grains and cereals, with plenty of vegetables, melons and fruits, moderate amounts of meat, eggs and fish, and less oil, salt and sugar.
◆ Nutritional lunch must also pay attention to the proportion of 123, that is, the distribution of food portions: one-sixth of the meat or fish or eggs, two-sixths of the vegetables, three-sixths of the rice or pasta or flour (i.e., the ratio of the three is 1:2:3).
◆ The three lows and one high in lunch also need special attention, i.e. low oil, low salt, low sugar and high fiber.
Lunch must be eaten, some people because of busy work, lunch on the bite of a piece of bread to finish, this is very undesirable, the health of the body is also a major harm.
Lunch taboos
● Lunch two taboos
1, taboos to carbohydrates, such as eating more sugar and starch-rich rice, noodles, bread and sweet snacks and other food, will make people feel tired, work hard to concentrate.
2, avoid eating convenience foods instead of lunch, such as instant noodles, western fast food, etc., these foods are low in nutritional content.
●Lunch two appropriate
1, it is appropriate to eat protein (protein supplement products, protein supplement information) quality (protein products, protein information) and choline content of meat, fish, eggs and soy products and other foods. Because the high quality and high protein in this kind of food can increase the tyrosine in the blood, keep the mind sharp, and play an important role in understanding and memory function.
2, it is advisable to eat more lean meat, fresh fruit or fruit juice and other low-fat foods, to ensure that there is a certain amount of milk, soy milk or eggs and other high-quality protein intake, can make a person's reaction flexible, quick thinking.
Sleepy after lunch trick
Some people get rid of sleepiness by eating desserts, bread, cookies, ice cream and other high-calorie, high-carbohydrate foods, but it is not wise to do so. These foods will lead to a sharp increase in sugar in the blood, although temporarily replenished energy (energy food), so that you are more energetic, but when the blood sugar (blood sugar food) slowly reduced, the brain will begin to have an adverse reaction, either a headache, or emotional instability, easy to anger, or the brain is like a machine without sustenance as the operation of the machine does not work well, often distracted, the work and life in the afternoon really added a lot of chaos. Additionally, skipping breakfast or lunch can likewise lead to sleepiness, which can cause blood sugar levels in your body to fluctuate, and when it hits rock bottom, that's when you're drowsy. But don't worry, blood sugar levels are perfectly fine, so it's a natural solution to post-lunch sleepiness.
Clinical nutrition experts recommend:
⒈ to ensure a regular diet, to ensure that three meals a day, meals are not missing, and three meals can be arranged between two to three snack time. This can avoid overeating, but also to maintain a certain level of blood glucose, not high and low.
Peak slow down the body's absorption of carbohydrates, the way is to ensure that each meal to consume a certain amount of protein (protein food) and fat, in the breakfast cereals, nuts, in the lunch and dinner with high protein eggs or fish.
3 Snacks should also be chosen carefully. Give up sweets and replace them with healthier (健康食品) foods such as nuts, dried fruits, and vegetables (蔬菜食品).
Sunglasses are a good choice for whole grains. White bread is not as good as whole wheat bread, and sweet cookies are not as good as pumpernickel cookies. The former contains more sugar while the latter contains more fiber. Choosing foods that contain more fiber can likewise slow down the absorption of sugar.
Science
As the saying goes, "If you're full at noon, you're full for the day". This means that lunch is the main meal of the day. As the morning body heat energy consumption is greater, but also to continue to work and study in the afternoon, therefore, different ages, different physical strength of people lunch calories should account for 40% of their total daily calorie needs. Staple food according to the three meals food ratios, should be in the 150 to 200 grams or so, can be in the rice, noodle products (steamed bread, noodles, cakes, cornmeal cakes, etc.) in the middle of any choice. The side dishes should be about 240-360 grams to meet the body's need for inorganic salts and vitamins. The choice of types of side dishes is very wide, such as: meat, eggs, milk, poultry, soybean products, seafood, vegetables, etc., in accordance with the principle of scientific meal preparation to select a few, with each other to eat. It is generally appropriate to choose 50 to 100 grams of meat, poultry and eggs, 50 grams of soy products, and then with 200 to 250 grams of vegetables, that is, to eat some of the hunger and can produce high-calorie stir-fried vegetables, so that the body's blood sugar to continue to maintain at a high level, so as to ensure that the afternoon's work and study. However, to eat enough at noon, is not the same as to overeat, generally eat to eight or nine minutes full can be. If the white-collar family less labor work group in the choice of lunch, you can choose simple some hot stem vegetables, a little white tofu, part of the seafood plants for lunch with.
Healthy and nutritious lunch recipes
(A) wild rice shoots with meat - Vegetable Mix
Main dish: fresh meat. Water bamboo . Round pepper. Side dishes: cucumber. Bean curd. Carrot. Black fungus.
(2) Shredded pork with seaweed - vegetarian assorted
Main dish: fresh meat. Seaweed. Squash. Green pepper. Side dishes: celery. Broccoli. Gluten. Buffalo meat skin.
(C) Shredded Pork Liver with Chives and Sprouts - Vegetarian Mixed Vegetables
Main Dishes: Chives and Sprouts. Pork liver. Lean pork. Side dishes: wild rice. Oil gluten. Asparagus. Black fungus.
(D) Lettuce and diced pork - fungus dish
Main dish: fat and lean meat. Lettuce. Carrot. Side dishes: fungus vegetables. Peanuts . Shrimp skin.
(E) Minced Pork and Tofu - Shiitake Mushroom and Baby Bok Choy
Main Dishes: Fatty and Lean Pork. Tofu. Green peppers . Bamboo shoots . Sesame seeds. Side dishes: baby bok choy. Shiitake mushrooms
(6) Potato cutlet - mushroom and vegetable
Main dish: cutlet. Potato. Celery. Side dishes: greens. Dried tofu. Shiitake mushrooms.
(7) Eggs and Pork Nuggets - Lettuce
Main dish: small eggs. Fatty lean meat. Shredded green pepper. Side dishes: lettuce . Shrimp skin . Goji berries.
(H) Apple Assorted - Golden Needle Mushroom
Main dish: apple . Lean meat . Chicken liver . Round peppers. Side dishes: enoki mushrooms. Shredded jellyfish. Minced cilantro.
Best not to eat lunch with green leafy vegetables Lunch is the most important meal of the day, and it provides 40% of the energy a person consumes throughout the day. Many people choose to bring their own lunch due to work. In this case, how to ensure balanced nutrition; what should be packed in the lunch box, and what should not be packed?
What you should pack: fruit, rice, beef, soy products, various non-leafy green vegetables, yogurt, etc.
Foods containing protein, vitamins and minerals are essential for a well-energized lunch. Half an hour before lunch, it is best to eat some fruit. Rice is the best staple food, and if you add soy products containing high-quality plant protein, the nutrition will be more comprehensive. Among vegetables, loofah, lotus root, etc. contain more fiber; in addition to celery, mushrooms, radish, etc.. To bring the vegetables in the cooking of fried to six or seven minutes cooked on the line, in order to prevent microwave heating further damage to its nutrients. Meat dishes try to choose less fat, such as beef, chicken and so on. After the meal, it is best to drink some yogurt to promote digestion.
Foods that shouldn't be packed: fish, seafood, green leafy vegetables, back to the pot, meatloaf, fried rice.
The biggest disadvantage of bringing rice is that after a morning, the nutritional loss in the food is more serious, and it is also easy to deteriorate when the temperature is high. Therefore, it is best not to bring fish and seafood, because they are the breeding ground of E. coli bacteria, the most likely to rot and spoil.
In addition, a variety of green leafy vegetables contain varying amounts of nitrates, overcooking or put too long, not only vegetables will be yellow, tasteless, nitrates will be reduced by bacteria into toxic nitrites, so that people have varying degrees of symptoms of poisoning. Back to the meat, sweet and sour pork, meat pie, fried rice and other best not to bring, because they contain fat and sugar is high. Don't bring leftovers either, as they are more likely to spoil.