It is understood that in the bustling commercial center, that is, the area where office buildings are relatively concentrated, about 90% of office workers eat lunch outside, 60% choose to order food (box lunch), and 40% bring their own box lunch. Of the 90% lunches that eat out, 20% like noodles and jiaozi. 30% is 7-11; 40% is restaurant AA.
The reporter interviewed some lunch families respectively and asked nutrition experts to analyze whether their lunches were nutritious.
Aiqimenjia-fish egg rice noodle
Protagonist: Gubei, account manager
Lunch type: noodle lovers like fish egg noodles best.
Reason for choice: just fill your stomach.
Lunch idea: there is nothing delicious near the company, so eating at noon is very casual. Rice, rice flour and noodles are all ok. If sometimes lunch really tastes bad, just eat casually, and have some cookies when you are hungry in the afternoon.
Question about lunch: 1, the food eaten outside is boiled, is there any nutrition?
2. If you eat pasta outside for a week, do you need anything else?
Nutritionist's suggestion: 1. The nutritional value (vitamins, minerals, fiber) of hot dishes in noodle restaurants is the same as at home, but in order to make the dishes more fragrant, most of them are coated with lard, which will make the saturated oil high and lose the meaning of eating vegetables. 2. If pasta is often the main food, fiber is the easiest to lack, so you should add more vegetables and fruits when you go home for dinner.
Family-based-eat less food and eat more vegetables
Protagonist: Momo, SOHO clan
Lunch type: B&B, gourmet family
Reason for choice: economical and practical.
Thoughts about lunch: Eat only apples and milk for breakfast. Lunch is the most important of the three meals. Buy a lot of vegetables in the market and put them in the refrigerator, mainly meat pies and carrots. Meat is steamed uniformly, so just eat one dish. I eat less because I think rice is starch, and I am afraid that if I eat too much, I will get fat.
Question about lunch: Does eating less rice affect your health?
Nutritionist's suggestion: 1. It is wrong to think that eating rice will make you fat. In fact, the weight gain is mainly due to the intake of more calories than the body needs, not just starchy food. 2. Based on the recommended total calories per day 1400 calories, if it is divided into three meals, lunch can consume about 450-500 calories, then lunch can be changed to half a bowl of rice, one portion of meat or fish and two portions of vegetables. In this way, the calories are about 430 ~ 470 kilocalories, which is less than the original way, which conforms to the principle of balanced diet and will not affect health for a long time.
Fast and convenient -7- 1 1 family
Leading role: Vanessa, editor
Lunch type: two snacks and a bottle of yogurt.
Thinking about lunch: saving time quickly
Reason for choosing: I don't want to follow others, which is convenient and quick. I'll take it and leave. Breakfast and dinner are good, so it doesn't matter if lunch is simple.
Question about lunch: No, I think it's fine!
Nutritionist's suggestion: 1, lunch is too simple and unbalanced, and there is almost no fiber intake. 2. It is suggested that you can choose a steamed rice and a bottle of yogurt for lunch, but it is best to eat 1 ~ 2 fruits or choose a lettuce salad in a convenience store (less salad dressing) to increase fiber, and occasionally add a tea egg, which will probably have 400 ~ 450 kilocalories.
Fast food family-ribs and chicken leg rice
Protagonist: technician Fu Yuwen.
Lunch type: ribs rice, chicken leg rice, etc
Thoughts on lunch: I don't pay much attention to lunch. I eat whatever I have and am used to eating rice.
Reason for choosing: It can not only fill your stomach, but also save time.
Question about lunch: What should I eat for lunch? I will feel better in the afternoon and won't doze off at work?
Nutritionist's suggestion: A lunch of ribs or chicken legs has about 700-800 kilocalories. It is suggested that it can be changed into a buffet, three dishes of rice and a small bowl of rice, which is enough to cope with the energy needed for afternoon activities and will not increase ... >>
Question 2: How do office workers eat in the morning? Everyone suggests a nutritious breakfast: egg noodles can be served with a peach and a cup of yogurt. This is a high-protein and low-fat diet, and there is no shortage of iron and vitamins A and C. A fried rice noodle with lean meat needs a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it is fried dough sticks, bean curd and egg porridge, this breakfast lacks vitamins, calcium, iron and other nutrients, but the salt content is too high. Vegetables such as cucumbers should be added. There is also eight-treasure porridge for beauty: female white-collar workers can make eight-treasure porridge the night before, adding rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning. There are two kinds of foods that are not suitable for breakfast: one is carbohydrate-based food, and the other is egg yolk and fried high-fat food. Due to excessive intake of starch, sugar, fat and cholesterol, it takes a long time to digest, and blood is easy to accumulate in the digestive system for a long time, resulting in reduced cerebral blood flow and hypoxia of brain cells, so the brain is groggy and dull all morning.
Satisfied, please adopt.
Question 3: Dear friends at work, how to solve the problem of eating at noon? Do it yourself at home, and come to the company's induction cooker or microwave oven to heat it up. First;
Order takeout. Second;
Go to the store to eat by yourself, third;
The company is close to home and time is urgent, so I go home and cook by myself. Its foundation;
The company has a canteen. Go to the canteen to eat. Fifth;
Question 4: Office workers, let's talk about how to solve the problem of eating at noon every day. Go home to eat and sleep at noon, but you can't wake up naturally!
Question 5: How to solve the problem of eating for nine-to-six office workers? There should be enough time for breakfast. The key is lunch. You can order takeout or bring it at home.
Question 6: What if office workers have no time to cook?
Get up at 7: 00-8: 00 and have breakfast.
The normal time for working people in China is usually 8:30 or 9:00, so we should get up around 7: 00. Don't feel early. The early bird catches the worm. The morning air is the healthiest and freshest. Get up and listen to light music, have breakfast, sort out work ideas, and pave the way for a busy day.
Go to work from eight to eight thirty.
Then take a walk to the station, go to work by car, ride a bike or walk to the company. In fact, morning is not suitable for too intense exercise, because the human body is in a state of water shortage in the morning. But walking and cycling are good for your health.
Remember not to eat breakfast while driving, which is extremely bad for the stomach.
8: 30- 12: 00 working hours
Don't think that it is enough to spend your busy time at work. If you don't pay attention to your skills, occupational diseases will come quietly. After staring at the computer for 30 minutes, you should take a break and go to the window to get a glass of water and look at the distance. Do eye exercises if you can. Get up and move your limbs and neck every 1-2 hours. It can effectively prevent myopia, cervical spondylosis and lumbar disc herniation.
12:00- 12:30 lunch time
It is a good habit to eat regularly and quantitatively. Eating irregularly every day, or eating a full meal with an empty stomach, is very harmful to the stomach. Also, pay attention to chew slowly. Many office workers eat in a hurry and eat quickly, even people who eat slowly are very strange. But eating needs to be chewed slowly, so that food and saliva can be fully contacted, which is more conducive to digestion.
Nap time 12:30- 13:30 or 14:00.
This time is very important, so it is necessary to take a nap. There has always been a saying that "an hour's nap is equal to three hours' sleep at night", and not having a rest at noon will affect the quality of work in the afternoon.
The time from nap to work is the same as the third step, exercise more and stretch your joints.
After work, take a walk home, preferably on the cobblestone road in a nearby park.
After returning home, eat, take a bath, and then don't do strenuous exercise. After a hard day's work, you can exercise properly, watch the news, read books and listen to songs to relax your body.
Go to bed from 22: 00 to 22: 30.
Get ready around ten o'clock and start sleeping, because at this time, all organs of the human body begin to detoxify. The human body must be in a state of sleep, so that the heart, liver, spleen, lungs and kidneys can detoxify normally. As the old saying goes, early to bed and early to rise is good.
Going to bed early and getting up early is good for your health, and doing more exercise is good for your health!
Question 7: How do you solve the problem of having lunch at work? Bring your own food in winter and heat it in the company microwave at noon. Order takeout in summer, or eat casually near the company. I take fruit to work every day in summer. I had no appetite for dinner on a hot day, but I ate it for my health.
Question 8: I am an office worker and can't exercise. Give me a way to eat. How to eat three meals a day in the morning, at noon and at night?
Question 9: A colleague who just started work always asks me to invite you to dinner. What should I do? Northeasters like to pull relationships and pull their legs to mix the society ~ they always talk with a big mouth, and 80% of them can bully you. Newcomers take advantage of you. If you resist, you will become the focus of ridicule. In front of such a person, you should let her know that you are poor. You can invite her once and then you can't afford to live on the table. It should be said that she will be embarrassed to find you next time. .
Question 10: It's a bit unreasonable to feed office workers, but what about finding an unreasonable husband?
No man wants to always go to his parents' house for dinner. You should understand him.
You can cook some meat on weekends, such as stew, ribs and a chicken, and then put it in the refrigerator. Buy some vegetarian dishes at noon and take them home from work at night. You can go home and heat the meat, stir-fry a vegetarian dish and make an egg seaweed soup or something. That should be enough. You can also ask your parents to stew it for you, and you can take it home in time. Or wrap some jiaozi and put it in the refrigerator. Cooking at night is convenient. In short, we should base ourselves on doing a good job in life.