Nutrition: peanuts are rich in linoleic acid, which can help blood flow in the brain; They are also rich in protein and vegetable oil, so when their stomachs are growling, they will be very hungry. White-collar workers who are used to sedentary may wish to prepare some nuts such as peanuts, walnuts and almonds. Sitting at a desk for a long time is much more likely to suffer from cardiovascular disease. Eating nuts such as peanuts and walnuts can greatly reduce the incidence.

Edible principle:

It should be noted that the fat content of peanuts is also high, so pay attention to the intake. It is recommended to take 10 to 15 capsules every day, otherwise obesity will still come to you.

2. seaweed

Nutrition: Seaweed contains many vitamins and minerals, especially iodine. Regular consumption can prevent dull skin, dry hair and slow growth caused by iodine deficiency, reduce body fat accumulation, and prevent hypertension and coronary heart disease.

Edible principle:

This thin food won't get fat after eating, because it contains almost no fat and no energy!

3. Dried bean curd

Nutrition: The outstanding nutritional benefit of dried bean curd is high calcium. The biggest feature of dried bean curd is balanced nutrition. Protein, fat and carbohydrate are not lacking, and there are not too many. According to the measurement, every100g of dried bean curd contains 336 kilocalories, 73 1 mg of calcium and less than16g of fat. Eating more will not make you fat.

Edible principle:

If you miss dinner, eating dried tofu can really satisfy your appetite and hunger. A piece of spiced dried bean curd packed in vacuum weighs about 20 grams. Eating two or three pieces as snacks can supplement 40% of the calcium needed for the whole day.

4. Dried beef and sauce beef

Nutrition: Sauced beef or beef jerky is rich in protein and contains some heme iron. At the same time, the contents of zinc, selenium and various B vitamins are also relatively high, which can replenish spleen and stomach, strengthen bones and muscles, and replenish qi and blood. Compared with small packages of sauce beef, beef jerky contains less water and salt. In addition, the nutritional value of sauce beef is roughly equivalent to12 of the same weight of beef jerky, but the sodium content is twice as high.

Edible principle:

These two snacks are suitable for eating on an empty stomach.

5. Instant fruit and vegetable slices

Nutrition: Pineapple slices and banana slices, once all the rage, now seem to be the most unhealthy among all kinds of ready-to-eat fruits and vegetables, and they are high in energy and sugar. Nowadays, apples, carrots, even Pleurotus ostreatus and ginger can be processed into delicious instant snack foods, which are produced by low-temperature vacuum drying technology, and the nutritional loss of fruits and vegetables is small.

Edible principle:

It's no use eating too much, because the supplement of vegetables and fruits is still fresh.

6.olives

Nutrition: Olives can relieve cough and phlegm, promote fluid production and quench thirst. Olives are rich in organic acids, which can promote the secretion of digestive juice and help digestion. So olives are suitable for eating between meals or after meals, not when you are hungry. Olives can also bring fresh breath, especially the indispensable variety in the office zero recipe!

Edible principle:

Take 2 ~ 3 tablets after meals every day.

7.dark chocolate

Nutrition: Among all chocolates, dark chocolate has the lowest sugar content and fat content. After it becomes glucose, it enters the blood and slowly releases energy in the body, so that the blood sugar will drop to the fasting level after 2 ~ 3 hours. Therefore, eating a piece of chocolate when you are hungry is far more effective than cookies and cakes.

Edible principle:

For people with an interval of 5-6 hours between meals, eating two pieces of dark chocolate (2 cm× 4 cm in size) about 3 hours after the first meal can quickly relieve hunger.

8. Coffee, milk

Nutrition: Some people can't drink milk, or don't like the taste of milk at all. However, it is difficult to give up the nutritional value of milk, which is rich in calcium and has high absorption rate; Some people like to drink coffee, but choose a three-in-one instant coffee bag. Three-in-one is a combination of vegetable fat, sugar and coffee powder. Vegetable fats can bring trans fats that are harmful to cardiovascular health, and you must also drink that kind of polysaccharide.

Edible principle:

Prepare a cup of low-fat milk (2/3 less fat than whole milk), add a teaspoon of coffee powder, and season with Taikoo sugar or sugar packets (a safe sweetener).

9. Green tea

Nutritional characteristics: Caffeine in tea can not only help refresh, but also contain vitamin C and vitamin E, especially tea polyphenols, which has anti-radiation effect. Radiation is a worrying by-product for white-collar workers who are accompanied by computers day and night.

Edible principle:

When you don't want to drink white water because of irritability, or have a desire to drink coke, you might as well use a cup of green tea instead.

10. oats

Nutrition: Grains can provide energy from complex carbohydrates, and can also bring soluble or insoluble dietary fiber, which can balance the nutritional structure of a day. When you are depressed because of work, don't soak a bag of oatmeal. It has a high fiber content, which can slow down digestion, continuously supply carbohydrates to blood vessels, help the human body to obtain energy continuously, and keep the blood sugar level at a high level, thus preventing dizziness, memory loss and work efficiency reduction.

Edible principle:

If you miss dinner, you might as well have a bowl of porridge.