How to eat nutritious lunch? How to eat a more nutritious lunch!?

Improve your working lunch and bring your own fruit and yogurt every day as a supplement after lunch. Try not to bring your own bento box in hot weather, so as not to affect your health due to food spoilage. Try to minimize the frequency of eating fast food, or choose low-calorie foods, such as mashed potatoes instead of fries and black tea instead of cola.

When you return to the office, you can eat some fruit or fresh radish, tomatoes, and cucumbers to replenish your vitamin and fiber intake.

1.Eat only eight points full.

After lunch, the blood in the body is concentrated in the stomach and intestines to help with digestion and absorption, during which the brain is in a state of ischemia and hypoxia. If you eat too much, it will prolong the time that the brain is in a state of ischemia and hypoxia, which will affect the work efficiency in the afternoon.

2.The food should be well matched.

The content of the lunch required by white-collar workers and blue-collar workers is very different. Blue-collar workers should appropriately increase the amount of staple food in lunch, at least 150 grams. Rice and noodles are the best staple foods, and if you can add some legumes, the nutrition will be more complete.

Before eating, it is best to have a plate of lettuce-based salad dishes. Among them, all kinds of sprouts and raw nuts are good choices.

Many women don't eat staple foods for lunch, thinking that not consuming carbohydrates can play a leading role. As everyone knows, in the long run, it can not only cause nutritional imbalance, but also cause decreased immunity, and it is easy to develop colds, allergies, infections and other diseases. In addition, those who eat lunch regularly in the cafeteria should avoid foods that are too high in fat, such as pies and bacon.

For the main course, you can choose a serving of fish or meat with some green vegetables. Then, serve with yogurt, a small puree, or a fruit salad.

A healthy lunch should be based on grains, plenty of vegetables, melons and fruits, moderate amounts of meat, eggs and fish, and low in oil, salt and sugar.

A nutritious lunch also has to pay attention to the ratio of 123, that is, the distribution of food portions: one-sixth is meat or fish or eggs, two-sixths is vegetables, and three-sixths is rice or flour or flour (i.e. the ratio of the three is 1:2:3).

Special attention should also be paid to the three lows and one high in lunch, namely low oil, low salt, low sugar and high fiber.

Lunch must be eaten, some people because of busy work, lunch on a piece of bread to finish, this is very undesirable, is also a big harm to health.

Lunch should be avoided. Two taboos for lunch.

1. Avoid carbohydrates, such as eating rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate at work.

2. Avoid eating convenience foods instead of lunch, such as instant noodles, Western-style fast food, etc., which are low in nutrients.

Lunch is also available. 1. It is advisable to eat foods such as protein (protein supplement products, protein supplement information) and meat, fish, poultry eggs and soybean products with high cholesterol content. Because the high-quality and high-protein in this type of food can increase the tyrosine in the blood, keep the mind sharp, and play an important role in understanding and memory function.

2. It is advisable to eat more foods with low fat content such as lean meat, fresh fruit or fruit juice, and ensure that there is a certain amount of high-quality protein intake such as milk, soy milk or eggs, which can make people respond flexibly and think quickly.

Many people don't know what to eat at noon, lunch is very important for the energy intake of the day, if the lunch is not eaten well, it will lead to people in a state of hunger in the afternoon, and the nutritional intake of lunch is also closely related to people's physical health.

What should be eaten at noon is simple and convenient, and at the same time can meet people's needs for health, in fact, there are 4 very healthy ways to eat lunch that are worth considering. Learning these 4 ways to eat lunch can help you get enough energy and save a lot of time during work or study breaks.

1. The noodles are hearty and simple.

If you don't know what to eat for lunch, you can try making noodles. Noodles are a traditional Chinese food, and a bowl of noodles can be very simple to make, hearty and simple. When making noodles, we try to ensure that there are plenty of side dishes, such as adding a lot of vegetables, mushrooms, soy products, meat foods, etc., so that noodles can meet people's needs for carbohydrates, proteins and vitamins.

2. Try steaming rice.

You can also try steaming rice after you are tired of eating noodles, especially for office workers, who don't have much time to cook their own food, so you can put the rice, water and various ingredients in the rice cooker before leaving in the morning, set a time, and you can eat it directly when you come back. There are many combinations of steamed rice, you can choose steamed rice with tomatoes and sausages, or with some other ingredients.

3. Reasonable combination of meat and vegetables.

If you want to eat well and well, it is very important to pay attention to the combination of meat and vegetables, and many people will choose to eat big fish and meat at lunch, and ignore the intake of vegetables and fruits, which is very wrong. Because although lunch should be eaten well, blindly eating only meat will cause people to exceed the fat intake, or eating only carbohydrates will lead to a rapid increase in blood sugar levels, so it is recommended that everyone eat three bites of meat and one bite of meat.

Fourth, lunch is eight points full.

Although you have to eat a full lunch, it does not mean that you have to eat yourself very well, which will bring uncomfortable feelings to everyone's stomach and affect the health of your stomach. It's almost enough to eat eight minutes full during lunch, so that people can get rid of hunger and get some satisfaction at the same time.

If you don't know what to eat at noon, you can consider some simple and convenient methods, such as making noodles or steaming rice, which are more convenient and do not have complicated production procedures. When eating lunch, we should pay attention to health factors, pay attention to the combination of meat and vegetables, and try to be as full as possible, so that the lunch can be more helpful to people's health.

The food at noon should be more colorful, first of all, eggs should be eaten, adults should eat at least one egg a day, you can cook soup, fried eggs, scrambled eggs, etc., there are many methods, the taste is also good, it is worth eating with rice at noon.

The second is meat, meat is the best channel to supplement animal protein, it is recommended to eat more different meat varieties every day, such as pork, beef, chicken, mutton, etc., reasonably adjust the extraction ratio of meat, at the same time, pay attention to the smoke control during cooking, the relative lunch time at noon will be longer, and will not rest immediately after eating, so it is easier to digest some meat at noon.

The third is fish, the nutritional value of fish is quite high, such as osmanthus fish, hairtail fish, herring, grass carp, silver carp, can be boiled, steamed, fried are very nutritious, of course, vegetables are essential, such as greens, cowpeas, edamame, eggplant, tomatoes, fungus, mushrooms, etc., the more colors, the richer the kind, the better, the chlorophyll and other plant nutrients needed in the human body can be absorbed through this way, and it is not easy to produce constipation problems, and it also needs to be matched with some fruits, such as apples, bananas, Oranges, pineapples, etc., supplement the vitamin C and other dietary fiber needed for the day, so that you can work energetically in the afternoon, and you will not feel too tired and want to doze off.

Ingredients: braised fish carp (one catty, gills, scales, belly, clean up) Accessories: about half a tael of cooked chicken (cut into thin slices) half a tael of fresh mushrooms (sliced) and half a tael of bamboo shoots (boil in boiling water for about five minutes after slicing into thin slices).

Seasoning: Half a halt of green onions, cut into sections. A small piece of old ginger, sliced. 2 cloves of garlic, sliced. 2 tablespoons soy sauce and oyster sauce. 1 tablespoon starch mixed with water to make a sauce. 1 tablespoon cooking wine. A spoonful of sesame oil. Salt and chicken essence to taste.

Cooking method: 1. After the fish is cramped, draw it at an equal distance on both sides of the fish body.

Five or six knives, smear salt and cooking wine for more than half an hour.

2. Put oil in the pot and boil until it is hot, fry the fish to a yellowish color, and remove it for later use.

3. Leave about one or two remaining oil in the pot, boil until it is hot, change the heat to low and fry the ginger, garlic and green onion to make it fragrant.

4. Pour in the chicken slices, bamboo shoots, and mushroom slices and stir-fry over medium heat for half a minute.

5. Add about a pound of soup or water, add the fish, soy sauce and salt and cook for about three minutes, turn over and cook for another three minutes.

6. Scoop up the fish and set aside.

7. Thicken the soup in the pot and pour it into the fish plate.

Tips for making it. There is a secret to frying fish: the pan is hot, the oil is less, the heat is less warm, and the stirring is less.

Fish, in cooking is not easy to grasp the material, heat is the key to determine success or failure, many people fry fish either broken skin or sticky pan, if the fried fish to oil and hot enough to be crispy and dry, fried fish to the pot hot, less oil, fire to warm.

Fish into the pot to move it less, this is the secret of frying fish is also the only way, if you are afraid that it is not cooked and keep turning, but self-defeating, three or two will make the skin open the flesh, unrecognizable. Before that, you must wait for the pan to be hot before putting oil, and the fish must be dried before putting it into the pan, and fry it lightly over low heat, don't rush to push and turn it over. If you're not using a frying pan, just tilt the pan occasionally to heat the heat evenly and control the heat not too much.

About ten minutes after the skin is set and then turned over, at this time the meat is cooked and the juice in the middle can still be retained, if the spatula contact feels that the sturdy is overdone, in fact, some people are afraid of not being cooked and draw the knife edge on the fish body in advance, it is not a clever method, the fish meat is cut open, the soup is easy to lose, and the fried fish is not too big.

Lunch should not depend on what you eat, but on the distribution of nutrients. The three major nutritional elements are mainly carbohydrates, fat and protein, and the proportion of the three should be adjusted if you want to, and it should be a high-protein, low-carb hydrate, low-fat, and such a main dietary structure in order to achieve the best effect. You can eat more chicken breast, lean beef, fish, etc. at lunch, rich protein can meet the nutrients needed by the human body, and can also give people a sense of satiety, so as not to eat too much other food.

The calories are still relatively low, and with some green leafy vegetables, it is a good ** lunch.

Under the huge work pressure, office workers are prone to fatigue, and sometimes in a hurry, they can't eat breakfast well or don't eat it. Yingmin Shengzhou is not in place, how can the work efficiency be satisfied? At this time, lunch is especially important.

Adopting a reasonable and balanced diet is good for alleviating or eliminating upset minds, poor sleep, and upset minds. However, many units do not have canteens, but work lunches in restaurants, hotels, and restaurants, or order a box lunch by themselves, or go out to eat bowls of noodles, or even eat biscuits, instant noodles, etc., to deal with hungry stomachs. In most cases, the food composition of the working lunch is not reasonable, the variety is monotonous, especially the vegetables are less.

If you don't eat enough vegetables and don't eat fruits, you will be deficient in vitamin C and dietary fiber. Therefore, it is recommended that the food in lunch should be as varied as possible, with sufficient nutrients and a complete variety.

If you choose pasta, you should try to avoid fried noodles and instant noodles, and it is advisable to add some vegetables and meat to clear soup noodles, and eat some fresh fruits.

If you can choose your own lunch, the main type of rice should be 150 200 grams, and if possible, it is better to choose the one with mixed grains (corn, cereal, oatmeal, sorghum rice, etc.).

Fish is the best meat dish, followed by white bridge meat (chicken, duck, goose and other poultry), and red meat (pigs, cattle, sheep and other animals) is used as little as possible.

It is best to eat pork liver more than 2 times a week to supplement vitamin A and vitamin D; Vitamin A can be replaced by carrots in vegetables and fruits, but vitamin D is easy for urban office workers who don't have regular direct contact with the sun. Therefore, vitamin D should be supplied by food, the most important of which is the animal's liver.

Vegetables and fruits should be fresh, 500 grams per day. Overall food should be light, not greasy, and not too salty. The amount of lunch food can be calculated based on the all-day supply 1 3 2 5.

If you miss the lunch time, you should find a place to eat in time when the conditions allow, and do not wait until dinner to eat together. If you often miss meals, it is easy to damage gastrointestinal function, and over time, it can cause chronic gastritis and even gastric ulcer disease. It is recommended to bring some snacks with you, such as bread, snacks, biscuits, chocolates, candies, etc., to eat when you miss a meal.

You can also keep some snacks in the office in case you need them urgently. People who are already overweight should be careful not to develop the habit of snacking.

Eight nutritious lunch recipes for the strongest weight loss.

1) Cup shrimp**.

1.Rice 75g 2Shrimp salad:

50 grams of grass shrimp, 50 grams of green peppers, 50 grams of lettuce, 50 grams of cherry tomatoes 31 hard-boiled egg: 50 grams 4

Refreshments: 1 cup of yogurt, 100 g, strawberries: 50 g Energy:

632 kcal protein : 28 grams of tomato.

2) Eel rice**.

1.Rice 75g 2Eel:

75 grams, 50 grams of red pepper, 50 grams of lettuce, 50 grams of broccoli 3Sautéed spinach: 100 grams, 10 grams of salad oil 4

Refreshments: 1 cup of yogurt, 100 g, kiwi: 50 g energy:

646 kcal protein: 28 grams.

3: Sandwich**.

1.1 sandwich bread: 2 slices of bread 50 grams, square leg meat 25 grams, lettuce 50 grams 2

Corn salad: 1 fresh corn: 100 grams, 50 grams of tomatoes, 50 grams of chicken breast, a little salad dressing 3

Refreshments: yogurt almond cups, yogurt 100 grams, almond cubes: 15 grams of energy:

632 kcal protein: 29 grams.

4) Braised beef rice**.

1.Rice 75g 2Beef:

100 grams, 50 grams of tomatoes, 100 grams of carrots, 15 grams of salad oil 3Mix pickled cucumber: 100 grams 4

Refreshments: 1 orange, 100 grams of energy: 633 kcal protein:

28g 5: vegetable noodle soup**.

1.Noodle soup with shiitake mushroom and cabbage: 100 grams, 50 grams of shiitake mushrooms, 100 grams of green cherry blossom and oak cabbage 2

Shredded fish-flavored pork: 50 grams of lean pork, 75 grams of coconut white, 5 grams of dried chili peppers, 5 grams of soy sauce, 5 grams of vinegar, 5 grams of sugar, 15 grams of salad oil 3Refreshments after meals:

100 grams of apples Energy: 697 kcal Protein: 26 grams.

6) Portuguese chicken rice**.

1.Rice 75g 2100 grams of chicken thighs, 50 grams of mushroom slices, 10 grams of onions, 10 grams of tomato paste, 10 grams of oil curry 3

Stir-fried choy sum: 100 grams, salad oil: 10 grams 4

Refreshments after meals: 1 cup of rose tea Energy: 635 kcal Protein:

27g 7: Fried rice with shrimp eggs**.

1.Rice: 75 grams, shrimp:

25 grams, 50 grams of eggs, 15 grams of peas, 25 grams of corn kernels 2Stir-fried bean sprouts: 100 grams, salad oil:

10g 3Refreshments after meals: white fungus soup, 15 grams, red dates:

Energy for 15 grams: 675 kcal Protein: 30 grams.

8: Assorted fried vegetarian dishes**.

1.Rice 75g 2Stir-fried vegetarian assortment:

50 grams of green pepper, 50 grams of cauliflower, 30 grams of black fungus, 25 grams of shiitake mushrooms, 50 grams of coconut white, 25 grams of carrots, 25 grams of ginkgo seeds, 10 grams of salad oil 3Refreshments after meals: 200ml of soy milk, fresh dates:

50 g, energy: 698 kcal protein:

Your question is too general, a nutritious lunch should be tailored to different people, and the price of the food varies from time to season, and from place to place.