How does the white collar choose the lunch

How does the white collar choose the lunch
Medical advice
Zhongshan University the intersection of ease and celestial being Sun commemorate the intersection of hospital and the intersection of nutrition and in the center associate professor of treatment Chen ChaoGang
As the saying goes, breakfast should be eaten well, the lunch should be had enough, dinner should be eaten little. But for white collar with busy work, it is still very difficult to accomplish the balanced nutrition of breakfast,lunch and dinner, especially that hasty lunch, a lot of people often deal with.
People's health is very capable in self-regulation, what's happened a Liang of meal is eaten not plain, but will come down in one or two years, 35, will go wrong sooner or later: Tired, when the insomnia, pains in the loins and back, trick are numb,etc. a series of subhealthy symptom even diabetes, hypertension, hyperlipemia, coronary heart disease,etc. appear, it is late.
So the health project should start from bit, the seemingly simple lunch question of white collar clan, actually a little is quite a few in the knowledge.
Indispensable content of white collar lunch
IndispensableEnough carbohydrate
The lunch is during one day, is giving play to the role of forming a connecting link, breakfast generally accounts for 30% of heat energy for a whole day, the lunch accounts for 40% of heat energy for a whole day, dinner accounts for 30% of heat energy for a whole day. Except having enough, quality is very important too.
The white collar clan is engaged in the mental labour, the carbohydrate of the lunch should be enough, could offer the sugar that the mental labour needs in this way. The carbohydrate mainly comes from the cereal, should choose the cereal of the starch with high content, for instance rice, noodles,etc., avoid sucking cane sugar more food, such as sweet food, beverage,etc. are apt to cause the fat, it is unsuitable to be regarded as the staple food. If the lunch chooses the rice, quantity should be in 75 gram to 150 gram.
Except choose the cereal, it is better if there is coarse food grain in lunch, blood glucose in the afternoon will be more steady like this, release it slowly, make the candy source in the brain more lasting. The coarse food grain can choose corn, sweet potato,etc..
Indispensable and second ofHigh-quality protein
Protein can improve immunity of the organism, helps blood glucose after the meal of the stability, offer energies for human body. High-quality protein source is meat, fish, soyfood. But because some food with rich protein fat content is high, control the good intaking amount, soyfood and fish that you had better choose fat content to be little more. Take meat as examples, pure meat in 75 gram about and appropriate at the lunch.
Because some white collar afraid body get fat, lunch Italy wipe out little staple food such as the rice constantly, in fact when staple food that the body needs is not enough, will eat more meat or greasy food accordingly, easier like this to get fat.
Indispensable and third ofVitamin mineral cellulose is indispensable
Vitamin, mineral and cellulosic source are mainly fruit and vegetables. Vegetables that human body need one day quantity 300 to 500 grams, the fruit is 200 to 400 grams, the lunch is reduced by half. Whether eats outside, or take food by oneself, all have a problem at no matter the lunch, take in enough fruit and vegetables while being difficult very, method that solve have two, take some fruit at the afternoon tea; Eat more vegetables when another one is dinner.
White collarThree major mistaken ideas of lunch
Eat it too simply,Drink a cup of milk, take a bread or instant noodles to send.
At will meal time,It is too early sometimes, it is too late sometimes, did not eat busily until one two in the afternoon.
It is fried and frying the greasy food baked to often choose,Or choose the Western-style fast food with too high heat.
|