Many office workers are not used to eating takeout. Therefore, I choose to bring my own meals and become a "lucky lunch family". Lunch is the most important meal of the day and is the most important for physical health. We must pay attention to lunch nutrition. So, what is the most nutritious thing for office workers to bring for lunch? Let’s take a look.
Ingredients
Lunch
Steps/Methods
First of all, from a cooking perspective, office workers should pay attention to some things when bringing their own dishes. , "Lunchbox owners" need to cook their own dishes 80% cooked to avoid nutrient loss due to microwave heating. And pay attention to the cooking method. The cooking methods suitable for microwave heating are steaming, braising, stewing, etc. Be sure to choose a lunch box suitable for microwave heating, and the heating time is about 2 minutes. Rice is the best staple food. Staple foods such as steamed buns and flatbreads are very easy to dry out and should not be heated in a microwave oven.
Secondly, experts suggest that office workers should choose green vegetables for their own dishes. Eggplant, beans and vegetables are not easy to spoil, and the color and aroma of the dishes are not easy to change after being heated in a microwave oven. Experts do not recommend that office workers bring fish and seafood for lunch because it is difficult for fish and seafood heated in a microwave oven to maintain their original color and flavor, and their appearance will also affect their appetite. Suitable for "bringing rice": classic dishes such as scrambled eggs with tomatoes, roasted eggplant, cabbage, soybeans, Chinese cabbage, cured meat, bacon, salted fish, smoked duck, radish, and sweet potatoes are all suitable. It is not advisable to bring food with high fat content. It is best not to bring twice-cooked pork, sweet and sour pork ribs, meat patties, fried rice, etc., because they contain too much fat. Compared with low-fat foods, these things are more likely to spoil and difficult to keep fresh.
In addition, experts remind that the lunch of the bento family must ensure sufficient energy, and food containing protein, vitamins and minerals is essential. It should be mainly grains, with a combination of meat and vegetables. It is best to eat more vegetarian food , such as a large amount of vegetables (luffa, lotus root, etc. contain more fiber), paired with appropriate meat, eggs and fish, less oil, less salt, less sugar, and always have fruits available for consumption at the right time.
In addition, when office workers bring their own meals, they must choose lunch boxes that are suitable for microwave heating. Such lunch boxes will be marked with the words "microwave suitable". It is recommended to choose microwaveable glass lunch boxes or ceramic lunch boxes to prevent excessive moisture when heating. To evaporate, you can add a small amount of purified water and heat it with the lid. Generally, the time for heating the lunch box in the microwave is controlled for about 2-3 minutes. If the food is not heated through, put it in the microwave and turn it around twice.
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Notes
Lunch can replenish the energy consumed by the body in the morning and at the same time provide the energy needed in the afternoon. Therefore, office workers must bring their own lunch. Pay attention to ensuring the most adequate nutrition and energy.
This is conducive to good health and an energetic life and work