Meat and seafood
Appropriate: Try to choose beef, mutton and chicken with less unsaturated fatty acids.
Bogey: There are relatively many unsaturated fatty acids in pork, which is not suitable for being selected into the box lunch category. Hairtail and seafood are not recommended, because it is difficult to keep the original color and flavor of fish and seafood by microwave heating, and it will also affect appetite from the appearance.
be a vegetarian
Suitable: Compared with green vegetables, eggplant vegetables are not easy to deteriorate, such as scrambled eggs with tomatoes, roasted eggplant, cabbage, soybeans, Chinese cabbage, kidney beans, radishes and sweet potatoes. And it is not easy to change the color and flavor of dishes after heating in microwave oven.
Bogey: Many people who bring rice don't know that it is inappropriate to bring green leafy vegetables. Because green leafy vegetables contain different amounts of nitrate, if they are heated or stored in the microwave oven for too long, the vegetables will turn yellow and taste worse, and nitrate will be reduced to toxic nitrite by bacteria, which has carcinogenic effect. At the same time, it is not advisable to bring cold salad. Because the cold salad is polluted during processing, even if it is refrigerated, it is likely to deteriorate overnight, so it is not appropriate to put the cold salad overnight in the lunch box.
Note 2: Do your homework on the first night.
Needless to say, when my parents are around, I will prepare the food I want to eat the next day in advance before dinner, but now most poor office workers need to be self-reliant, so I can only take a bunch of flowers for lunch the next day when I feed myself the night before.
Some people don't bother to wait in line with their colleagues for lunch. You can buy a refreshing cold dish in a small restaurant near your home the night before, and then put the leftovers together with the staple food, which is very convenient.
Of course, if you follow the example of Japanese bento, you can bring some sushi and hand-rolled bento directly. But nutrition experts suggest that eating this kind of food must be heated by microwave oven. Even if the preservation environment is perfect, it is necessary to prevent food from deteriorating during the vacant time and affecting health.
Tip: Consider some simple and classic dishes, such as scrambled eggs with tomatoes. The staple food should not be too monotonous and diverse, but also conform to nutrition.
Note 3: Chinese main courses can be prepared more.
I remember that many Chinese dishes can be cooked at once. Generally, when storage conditions permit, it can be cooked for three or four days and mixed with other vegetables to save time and effort.
The most classic main courses are braised hairtail, braised chicken wings, braised beef, ribs and so on. These dishes can be eaten as main courses alone, such as chicken wings, beef, ribs and so on. , and can be paired with Chinese cabbage, potatoes, yam and so on. A dish can evolve into different kinds of dishes, which are not greasy for a long time and can also meet the standard of healthy diet collocation.
Tip: You can prepare more stews, but if you add some vegetables, you should cook them together, which will not only ensure the taste of the dishes, but also prevent the vegetables from losing their nutrition for too long.
Bento cheats
You should know in advance whether you should wear this belt.
1. Relieve fatigue and prevent satiety and drowsiness.
You must eat a good lunch, which can not only supplement nutrition, but also relieve the fatigue of work in the morning. To do this, you need to eat more protein which can relieve fatigue. Rice, meat and bean products are the best choices.
Nutrition experts also pointed out that most office workers are prone to drowsiness after lunch, mainly because eating too many staple foods with high fat, high calorie and high sugar at noon will reduce the oxygen carrying capacity of blood and make people easily tired, so eat more vegetarian food to prevent drowsiness, and the correct lunch order is to eat meat first, then vegetables and finally staple food.
As long as the food is half cooked.
Now the office is equipped with air conditioner, refrigerator and microwave oven, so once you bring food, you must use microwave oven to heat it. In order to prevent this link from affecting the overall nutrition, when preparing meals, you only need to do it well, which can not only save the preparation time, but also leave more nutrition for lunch, killing two birds with one stone.
It is best not to bring green leafy vegetables.