First, don't let go of coarse grains.

If the company makes coarse grains, such as corn flour steamed bread or standard flour steamed bread. It shows that this canteen has really worked hard and invited competent nutritionists to prepare meals.

Then everyone must seize the opportunity and eat some coarse grains. Because we usually have little chance to eat coarse grains. After eating polished rice and flour, blood sugar rises faster than eating coarse grains, and it is easy to lack dietary fiber and vitamins B 1 and B2.

It is recommended to eat coarse grains every day 1/3 of the whole day's staple food. If you have obesity, high blood pressure, etc. , you can also eat coarse grains to staple food 1/2. Of course, people who are not suitable for eating coarse grains should not eat so much if they have a bad stomach.

Second, rice and pasta are eaten in turn.

There are many people dining in the unit, and most of them have many kinds of staple foods. But in the end it can be divided into rice and pasta. Everyone should choose according to their own situation, and dinner and lunch should be diversified.

For example, I eat rice at home every night, and I can choose steamed bread and noodles at noon. So I can absorb the nutrition of pasta and rice.

If the number of people dining in the unit is small and the variety of staple food is single, for example, there are only fried cakes today, then you can eat rice when you go home.

If you eat rice at noon and night for cooking, that's not good. Because, after all, rice has less protein and vitamin B than pasta.

Meat:

Step 1: Select a category

There may be too much meat in the canteen, such as chicken and river fish. This is a good thing for our health. Because the fat content in chicken and fish is relatively low, most of the fat in fish is unsaturated fatty acid, which is beneficial to cardiovascular health. It should be noted that don't eat chicken skin, the fat content is too high.

Occasionally, there will be pork in the canteen, but generally the quantity is very small, and it is also mixed with a lot of fat. I advise you not to eat fat. Pork, once a week, reasonable, iron supplement (chicken and fish are lacking).

The following kinds of meat are not common in the canteen because of the price.

1 marine fish. So, you can consider doing something at home. Marine fish are rich in DHA and EPA. It is good for our eyesight, cardiovascular and cerebrovascular diseases.

2. Aquatic products. Such as clams, shrimps and crabs. Aquatic products have high zinc content and low fat content, so they are the first choice for meat.

3. Beef and mutton. Beef and mutton also belong to livestock meat, and its advantages over pork lie in its high protein content and low fat content. You can eat pork at home instead of pork.

Second, choose the quantity.

1 50- 100g fish and shrimp per day according to the recommended amount of the dietary pagoda. 50-75g of livestock meat. Men can take the upper limit and women can take the lower limit.

If there is too little meat in the canteen, you can go home and add a little.

3. If you choose to stir-fry in the canteen, you may have enough meat intake, and you will eat less or no meat at home for dinner.

Fungi:

I. Fungal nutrition

1 Fungi include various mushrooms, auricularia and tremella, and contain amino acids and protein. This is a good vegetable. Of course, fungi cannot replace meat. After all, the content of protein is not as high as meat.

Fungi are rich in micronutrients, such as vitamin B 1, vitamin B2, vitamin K, vitamin D, calcium, potassium, iron, zinc and selenium. One of the most unique is vitamin D, which is hardly found in other vegetables.

Of course, these vitamin D are not enough, so you need to bask in the sun or supplement cod liver oil. Vitamin d promotes the absorption of calcium. If there is enough calcium in the diet, then the deficiency of vitamin D cannot be absorbed by calcium.

Edible fungi contain a component with special health care value-fungal polysaccharide. Fungal polysaccharide exists in the cell wall of edible fungi, which has been proved to have the functions of improving immunity, regulating blood lipid and resisting cancer.

Second, recommended consumption

It is recommended to eat fungi often, and if possible, it is recommended to eat a small amount every day.

Common fungi in canteens are auricularia auricula, shiitake mushrooms and mushrooms. Among them, auricularia auricula is matched with vegetables, which increases the variety of vegetables and has many colors, which makes people have appetite.

Third, how to eat:

Fried mushrooms are not recommended because the oil is too high and the energy intake exceeds the standard.

Vegetable leaves:

1 No leafy vegetables.

As we all know, leafy vegetables are difficult to wash, let alone cook for dozens or hundreds of people. In some seasons, leafy vegetables are slightly more expensive than other vegetables. The canteen is unwilling to cook leafy vegetables. In this case, I have to go home and do it myself.

There are leafy vegetables, but they are all light colors such as cabbage and cabbage.

Is this done in the canteen to save costs, or is cabbage easier to wash than green leafy vegetables? Go home and deepen the leafy vegetables yourself.

There is a green leafy vegetable.

This is an ideal situation. Don't stop eating just because you are picky about food.

There are several kinds of leafy vegetables.

If a * * * has only five dishes, two meats and three dishes, and there are two leafy vegetables in the three dishes, it will affect other vegetables, such as other types of vegetables, and will be lacking. Or lack of soy products. Sometimes it is also the practice of the canteen to save costs. Sometimes people call it "stir-fried cabbage with cabbage". Lack of soy products, other types of vegetables, eat at home to supplement. Or bring a belt of soybean milk to supplement the work gap.

5 eat stir-fry instead of leafy vegetables.

Dining in the canteen, choose 1-2 dishes. People will choose a meat dish, then a vegetable, but they often don't choose leafy vegetables because they think leafy vegetables are too cheap to serve on the table. In fact, when choosing cooking, you can often choose leafy vegetables.

Bean products:

Some canteens provide soybean milk for breakfast. Soybean milk is a very healthy food, which is recommended for everyone to eat. It is not recommended to add sugar when drinking soybean milk, which will increase energy intake.

At lunch, the bean products in the canteen are: tofu, home-made tofu, oil bean bubble, yuba or vegetarian belly, boiled soybeans and dried tofu.

Which ones are healthy?

In addition to home-cooked tofu, fried beans and so on. , is relatively healthy. Because home-cooked tofu is fried and has a high fat content, it is not recommended to eat it often.

However, boiled soybeans are not particularly recommended. Because the digestibility of cooked soybean protein is only 65% (compared with 84% for soybean milk and 92% for tofu). And it takes a long time to chew, so many people stop eating because of trouble.