30% breakfast
Western food: milk+bread+fruit
Chinese food: soybean milk+cake+eggs
Nutrition experts say that white-collar workers must "eat enough for breakfast, eat well for lunch and eat less for dinner" in their diet arrangements. In the distribution ratio of three meals, breakfast accounts for 30% of the total food intake, lunch 40% and dinner 30%.
Just prepare a large glass of milk, a piece of fruit, a piece of bread and a piece of ham for breakfast. This kind of breakfast only takes a few minutes to solve, but it will make people feel energetic, because protein can supplement the needs of brain cells in protein metabolism, and also enhance the excitement and inhibition of cerebral cortex.
For those who don't have much time to spend on breakfast, the best western breakfast is: milk+bread+fruit. The best Chinese breakfast is: soybean milk+cake+eggs. Soybean milk can regulate female endocrine system, improve mental state and delay skin aging.
Special reminder: Eating 1~2 eggs a day will not increase the cholesterol content, but it can supplement the body with a lot of protein.
40% lunch
Turn meat into tofu.
Change frying to steaming.
Because of the tight time, white-collar workers usually eat working meals. Sometimes if you can't eat on time, you have to eat quickly, which is the most unfavorable for gastrointestinal digestion.
In addition, many fast food are mostly fried food, and their nutrition is not comprehensive. Although there are many choices for box lunch, the cooking method is unscientific, and many stall owners will not provide the freshest seasonal vegetarian dishes in order to save costs. So when you have some vegetable rights, you'd better order some vegetables for yourself, replace meat with tofu and stir-fry with steamed vegetables.
Special reminder: people who do word work or often operate computers are prone to visual fatigue, and eat more foods containing carrots, cabbage, bean sprouts, tofu, eggs, animal livers and so on. People who stay in the office all day and get less sunshine can eat more marine fish and chicken liver to supplement vitamin D. The diet to prevent computer radiation injury includes: high-quality and sufficient protein, vitamins C and B and unsaturated fatty acids, laver, kelp and other foods with high iodine content. Drink more tea, tea polyphenols and other active substances in tea can absorb and resist radioactive substances.
30% dinner
Eat less: staple food, high-fat food
Eat more: fruits and vegetables.
Because it is close to sleep after dinner at night, the body's calorie consumption is not large, so it is necessary to eat less food rich in calories, such as rice, pasta and oily food, and eat more fruits and vegetables to ensure that the body consumes enough vitamins and inorganic salts.
Dinner that is too late, too long and too full is not good for sleep. It is easy to cause obesity, indigestion and insomnia. Some people smoke, drink tea and coffee to refresh themselves, because they stay up late at night surfing the Internet, writing or entertaining. In fact, this will only make people excited for a short time. You should eat dark leafy vegetables, beans, fish, grains, milk, cheese and so on. Dinner, but not much.
Special reminder: when you feel hungry after working until midnight, you can drink some milk or eat a boiled egg and half a fruit.