In recent years, group buying online popular food has become the favorite of office workers, and people they like often join group buying, but they are worried that the rich afternoon tea snacks every day will make them obese. Wu Guanqian, a nutritionist at MacKay Memorial Hospital, said that many people mistakenly think that snacks are snacks. Actually, snacks are not snacks. The calories of snacks should be kept at 100 ~ 200 calories as far as possible, so as not to gain weight easily.
In fact, eating the right snacks can be very healthy! According to the research of the University of Toronto, eating snacks regularly (that is, eating less and eating more) can reduce the cholesterol content in the blood and reduce the chance of cardiovascular disease. Psychologist Dr. Kenarik's research points out that students who eat snacks can improve their memory effect and alertness by about 15 ~ 20%, which is of great help to their thinking ability.
Adult back-office men need to consume about 2000 calories a day, and back-office women need to consume 1600 calories a day. Sun Yaqi, a nutritionist in Renai Campus of Taipei United Hospital, said that the daily intake of extra snacks should be less than 65,438+00%, with about 200 calories and 65,438+0,600 calories per serving. Under the premise of total heat control, 65438+ should be removed.
In addition to mastering calories, nutritionist Wu also reminded me to choose healthy foods with less salt, less sugar and less additives. Snacks should be supplemented with nutrition and physical strength, and salt and sugar should not be added to increase the burden. How to choose snacks to be healthy and nutritious? The nutritionist told you!
1. Fruit as big as baseball
You can eat 1 baseball-sized fruit in the afternoon, which is about 60 calories. You can choose different colors of fruits to match, ingest different nutrients, or match yogurt. However, most yoghourt packages on the market are 200 grams per cup, with nearly 200 calories. It is recommended to dip in fruit. 1 serving of fruit is about half a cup (about100g).
2.3 tablespoons dried fruit
Can eat about 3 white plastic tablespoons of low-temperature baked dried fruits (such as dried cranberries and raisins). Choosing low-temperature roasted dried fruits can reduce the intake of refined sugar and salt and reduce the burden on the body.
3. Nut without shell 1 spoon
2 tablespoons of nut seeds with shells, and 1 tablespoon without shells, such as peanuts, pumpkin seeds, cashews and sunflower seeds. Paired with sugar-free tea bags or black coffee, nut seeds contain a lot of unsaturated fatty acids, plant proteins, minerals, vitamins and dietary fiber, and have high nutritional value. But because they are delicious, they are likely to overeat if they are not careful, so pay attention to the amount you eat and try not to exceed it, so as not to burden your body!
4. Convenient supermarket snacks
For afternoon snacks, please refer to the nutrition label, and choose one of the following: baked sweet potato 1, triangular rice ball 1, tea egg 1, and whole wheat snack package without stuffing (fist size, about 1 ~ 2). It is suggested to avoid delicate drinks with high sugar content and avoid the rapid rise of blood sugar without refreshing.
5. Konjac strips and chewing gum
Sun Yaqi, a nutritionist, said that there are still reservations about whether chewing can improve memory and work efficiency. However, if you just want to satisfy your appetite, try to choose sugar-free strips or sugar-free chewing gum, which is also conducive to relieving work pressure.
6. Full of rice
You can choose one of the following, such as 1 bowl of Japanese soy sauce (red plastic bowl), 1 pack of soda biscuits (4 pieces), 1 ration biscuit, 2 pancakes, each with about 70 calories. If you feel too dry, you can match it with sugar-free tea, black coffee or skim milk.
Nutritionist Wu reminds everyone that even the same product, each manufacturer's production process is slightly different, and the calories contained may be different. Therefore, pay attention to the calorie label before eating to avoid excessive calorie intake, which can make you feel at ease and have no burden on your body.
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