As long as the dishes are seven or eight ripe
The staple food is preferably rice.
Rice is the best staple food with rice. From the point of view of microwave heating, the heated rice can basically keep its original state, but steamed bread and pie are easy to dry and are not suitable for microwave heating.
As long as the dishes are seven or eight ripe
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 cook them until they are 78% mature. This can not only save time in preparation, but also leave more nutrition for lunch, killing two birds with one stone.
Vegetarian dishes are mainly stems.
Overnight green leafy vegetables are easy to lose nutrition, and the content of nitrite is also increased. Therefore, vegetarian dishes with their own meals should be mainly tubers, such as tomatoes and white radishes. If there are few kinds of meals you bring, you should appropriately increase the types of food for dinner. In addition, the food should be sealed in time after cooking, stored in a refrigerator at 4℃, and thoroughly heated before eating the next day, paying attention to food hygiene.
Choose low-fat meat dishes.
Fat meat rich in oil is easy to be heated by microwave oven, and the separated oil soup will make the heating uneven and affect the heating effect of other dishes. Therefore, it is best to choose beef, chicken and lean meat for meat dishes, and try to avoid frying when cooking dishes.
Don't bring green leaves
Green leaves contain different amounts of nitrate, which will turn yellow and taste when heated or stored in microwave oven for too long, and nitrate will be reduced to toxic nitrite by bacteria, which has carcinogenic effect.
Seafood cold dishes are not suitable
Fish and seafood are not allowed. On the one hand, fish and seafood can easily produce protein degradation products overnight, which will damage liver and kidney functions. On the other hand, it is difficult for fish and seafood heated by microwave oven to maintain their original color and flavor, which will also affect their appetite from the appearance.
It is not advisable to bring cold salad. The key is not to eat cold salad overnight. It is also best not to bring Sichuan-style pork, sweet and sour pork ribs, patties, fried rice, etc. Because they contain too much oil, and compared with low-oil foods, these things are more likely to deteriorate and are not easy to keep fresh.
Note 1: Healthy collocation needs careful preparation.
Two dishes, one soup, one meat and one dish, plus a fruit, this kind of lunch is almost a luxury for me, but you need to wait patiently in advance.
Nutrition experts say that this lunch at noon is very heavy and full is more important. But for office workers, it is good to eat 90% full, which is good for your health and will not affect your normal work in the afternoon.
Basically, after a busy day, it is impossible to make great efforts for a lunch that can be eaten the next day. However, in order to achieve the effect of killing two birds with one stone, we might as well work hard on the first day's dinner list, such as making some meat dishes with suitable dishes to prepare for the next day. Even if there is only one dish, as long as the collocation is reasonable, there is no need to prepare anything more.
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, if storage conditions permit, it can be cooked for three or four days, and mixed with other vegetables can also achieve the effect.
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.
Tips
Prevent drowsiness after meals.
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, and 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.
Common sense of bringing meals to office workers.
Staple food:
Recommended: rice.
Bring rice, rice is the best staple food, and steamed bread, pies and other staple foods should not be brought into the box lunch. From the point of view of microwave heating, the heated rice can basically keep its original state, but steamed bread and pie are easy to dry and are not suitable for microwave heating.
Meat and seafood:
Recommended: beef, mutton and chicken.
Try to choose beef, mutton and chicken with less unsaturated fatty acids. Pork is relatively rich in unsaturated fatty acids, so it is not suitable to be included in 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.
Vegetarian:
Recommended: eggplant vegetables.
It is not advisable to bring green leafy vegetables. Green leafy vegetables contain different amounts of nitrate. If heated or stored in the microwave oven for too long, vegetables will turn yellow and taste bad, and nitrate will be reduced to toxic nitrite by bacteria, which will cause cancer.
It is not appropriate to bring cold salad. The key is not to eat cold salad overnight. Cold salad is polluted during processing. Even if it is refrigerated, it is likely to deteriorate after one night. It is not advisable to put the cold salad overnight into the lunch box.
In addition, compared with green vegetables, eggplant vegetables are not easy to deteriorate, and it is not easy to change the color and fragrance of dishes after microwave heating.
Other considerations:
Cooking method:
Cooking methods suitable for microwave heating include steaming, stewing and stewing. The dishes made by these methods are not easy to taste and change color after being heated by microwave oven, while the fried and stir-fried dishes are obviously not suitable for microwave oven heating. What needs to be reminded is that the vegetables to be brought should be fried until they are half-cooked to prevent further damage to their nutrients when heated by microwave. Classic dishes, such as scrambled eggs with tomatoes and roasted eggplant, are more suitable for "people with rice".
Dishes:
Suitable for "take rice": scrambled eggs with tomatoes, roasted eggplant, cabbage, soybeans, Chinese cabbage, bacon, smoked duck with salted fish, tender kidney beans, radish, sweet potato and other classic dishes are all suitable.
It is not advisable to bring food with high oil content. Sichuan-style pork, sweet and sour pork ribs, patties and fried rice are best not to be brought, because these things are more likely to deteriorate and are not easy to keep fresh because of too much oil.
Lunch box:
Be sure to choose a lunch box suitable for microwave heating. Such a lunch box will be marked with the words "microwave oven is suitable".
Heating method:
When heating, in order to prevent excessive evaporation of water, cover and heat. Under normal circumstances, the time to heat the box lunch in the microwave oven is controlled at about two minutes. If the food is not hot enough, put it in the microwave oven and turn it a little.
Five principles of safe meals for office workers
First, temperature determines the speed of bacterial reproduction, so the biggest secret of safety belt rice is low temperature storage.
After cooking the food the night before, immediately put the food to be taken out in a clean container, put it in the refrigerator in time, and take it to the unit and put it in the refrigerator the next day. In this way, the whole preservation process is basically in a low temperature environment, which effectively inhibits the growth of bacteria and naturally greatly reduces the generation of nitrite. Never take the leftovers from the first day, because there are usually many pairs of chopsticks in contact, and saliva will accelerate the growth of bacteria and the formation of nitrite.
Second, if rice and vegetable soup are mixed together, nitrite may increase even more.
Therefore, it's best to prepare three lunch boxes to hold rice, hot dishes and raw vegetables or fruits respectively, which is not only safer, but also more balanced in nutrition.
Third, do more sour dishes, because too much acid will slow down the growth of bacteria.
For example, scrambled eggs with tomatoes, cabbage soaked in vinegar, sweet and sour pork chops, etc.
Fourth, choose dishes suitable for multiple heating, such as potatoes, carrots, beans, eggplant, pumpkins, radishes, mushrooms, kelp, fungus and so on.
If you want to eat green leafy vegetables, you can cook them in advance, which can remove more than 70% of nitrate and nitrite.
Fifth, bring less cold salad.
They are not sterilized by heating, and the nitrite content is easy to increase. If you must make a cold salad, you can add more vinegar, ginger and garlic, which can inhibit bacteria and improve safety. It is better to bring washed raw vegetables and eat them directly in the sauce, which will be safer.
In addition, both vitamin C and vitamin A can effectively block the transformation of nitrite into carcinogens in the body. So you can mix it with carrots, pumpkins, egg yolks and sweet potatoes rich in vitamin A, and bring some fresh fruits to get a lot of vitamin C.
Tips: office workers should not only pay attention to the staple food and dishes they choose, but also pay attention to the preservation method and heating. Have you learned the common sense of bringing meals to office workers I counted for you? Only a lot of attention can eat a healthy body.