As the cost of living gets higher and higher, and eating out is not very clean and hygienic, many office workers choose to bring their own lunch. So what foods should you bring that are both nutritious and healthy? How can these foods be insured? Let’s take a look at the tips for bringing meals to office workers! Principles of bringing meals for office workers

Lunch must be eaten well. This will not only supplement nutrition, but also relieve fatigue from work in the morning. To do this, you need to eat more protein that can relieve fatigue. , rice, meat, soy products, etc. are the best choices. Many office workers put the extra meals they made the night before into lunch boxes and bring them to the company to make lunch boxes the next day. In fact, there is something wrong with this.

It is best for the food to be only eight ripe. Nowadays, offices are equipped with air conditioners, refrigerators, and microwaves, so once you bring food, it must be heated in a microwave. In order to prevent this step from affecting the overall nutrition, when preparing meals, you only need to make them half-baked. In this way, Not only does it save time during preparation, but it also leaves more nutrients for lunch.

Also, it is best not to bring green leafy vegetables to office workers. In restaurant kitchens, green leafy vegetables are generally not cooked for too long. This is also to prevent the loss of nutrients. Therefore, generally speaking, for lunch that needs to go through two heating stages, it is best not to bring green leafy vegetables, because eating It's not good for your body either. Keeping food fresh and heating it when office workers bring it

What office workers worry about most when bringing food is keeping it fresh and heating it. How to solve this problem?

First of all, after the food is cooked, put it into clean tableware and leave it at room temperature for a period of time to allow the heat to dissipate. Because hot food suddenly enters a low-temperature environment, the condensed water generated will contaminate food. However, it should not be left for too long, otherwise bacteria will easily breed. Wait for the food to cool down before putting it in the refrigerator, preferably sorted to keep it fresh. After the food is cooled, the food can be covered with plastic wrap. It is best to put it in the refrigerator for storage. The growth of pathogenic microorganisms cannot be completely prevented under low temperature conditions, and the reproduction temperatures of various pathogenic microorganisms in food are different. , storing them separately can avoid cross-contamination. Special attention should be paid to not mixing cooked food with unprocessed raw food. The appropriate storage temperature in the refrigerator is 0-8 degrees Celsius.

Secondly, when heating food, the lid should be closed. When heating, in order to prevent excessive evaporation of water, the lid should be covered and heated. Depending on the portion size of the meal, it usually takes 3-5 minutes to heat. If the food is not heated through, put it in the microwave and turn it around twice. After the food is heated, remove the lunch box. Let the food rest in the oven for a while, stir it briefly, and then take it out to prevent the utensils from overheating and burning your hands.

In addition, do not use other take-out plastic boxes casually. Sometimes restaurants provide takeaway boxes to customers. If there is no label on the box or no instructions from the manufacturer stating that the product is microwave safe, the food should be transferred to a container suitable for use in the oven for reheating.

Finally, nutrition experts also pointed out that most office workers now feel sleepy after lunch, mainly because they consume too many high-fat, high-calorie, high-sugar staple foods at noon, which will reduce blood oxygenation. Ability makes people tired easily, so to prevent sleepiness, you should eat more vegetarian food. The correct lunch order is to eat meat first, then vegetables, and finally the staple food. Office workers should pay attention to bringing rice as the staple food when bringing meals

Regardless of convenience, from the perspective of microwave heating, the best staple food for "lunch boxes" is rice, because the heated rice is basically Although they can maintain their original state, steamed buns and flatbreads can easily dry out and taste very bad. Cooking skills are also very important

The cooking methods suitable for microwave heating are steaming, braising, stewing, etc. The dishes cooked by these methods are not easy to change flavor and color after being heated in the microwave oven, while the dishes cooked by frying and stir-frying are not easy to change. Dishes are not suitable for heating in a microwave oven. In addition, compared with green vegetables, nightshade vegetables are not easy to deteriorate, and the color and aroma of dishes are not easily changed after being heated in a microwave oven. What needs to be reminded is that the vegetables you want to bring only need to be stir-fried until they are half-cooked or half-cooked to prevent further damage to their nutrients when heated by microwaves. Classic dishes such as scrambled eggs with tomatoes and roasted eggplant are more suitable for those who bring rice. Seafood is not allowed in lunch boxes with rice.

Delicious seafood can only be enjoyed at that time, but do not add it to lunch boxes with rice. On the one hand, it is difficult for fish and seafood heated in a microwave oven to maintain their original color and aroma, and their appearance will also affect appetite. On the other hand, fish and seafood are prone to produce protein degradation products after being eaten overnight, which can damage liver and kidney functions. Green leafy vegetables are not allowed

Another type of food that is only suitable for eating immediately after copying is green leafy vegetables, such as spinach, rape, etc. These green leafy vegetables contain different amounts of nitrates. After being heated in a microwave oven or stored for a long time, If left too long, vegetables will turn yellow and change flavor, and nitrates will be reduced by bacteria into toxic nitrites, which are carcinogenic. Cold vegetables are not suitable for lunch boxes.

Although cold vegetables are not cooked, they are not suitable for lunch boxes. Because cold vegetables are subject to a lot of contamination during processing, even if they are refrigerated, they may have deteriorated overnight, so it is not advisable to put overnight cold vegetables in lunch boxes.

Bring appropriate meat

Don’t forget that some nutrients in meat cannot be replaced by other foods. To supplement protein and amino acids, you must also bring some meat, such as beef and potatoes, fried pork slices with loofah, etc. All are good choices. However, it is recommended to try to choose beef, mutton, and chicken with low unsaturated fatty acid content, so that you can be healthy and not gain weight.