White-collar workers often overlook breakfast and lunch because they are too busy, and they often have difficulty controlling their diet because they share meals with customers. How can we guarantee enough nutrition at this time? Here are some suggestions. I hope I can help you.
Eat breakfast
If you do not eat breakfast, you will feel lack of energy throughout the morning and work efficiency is difficult to improve. You may have felt this way. In fact, healthy breakfast is not complicated. Just prepare milk, bread and ham on the first day. This breakfast takes only a few minutes to solve, but it makes people feel full of energy.
Office should prepare healthy snacks
White-collar workers may not have time for lunch because of busy work, and dinner may be postponed. Therefore, if you can prepare some "healthy snacks" in advance, you can use them when you are particularly busy and hungry.
Meals are wise
Whether it is Western-style fast food or Chinese-style banquet, nutrition is not balanced. If you have to eat, you should pick out more nutritious foods from the foods you may choose.
If you have the right food, it is best to order some vegetables, tofu, steamed dishes and so on. You should also control which dish in the dish you clip. Should stay away from high-fat foods, eat more mushrooms, fungus, vegetables, tofu. It is best to stay away from large-scale pork dishes because of the high fat content. If it is difficult to choose food when dining with customers, it is best to eat less, and eat more fruits and vegetables as compensation after returning home.
By doing so, you can basically ensure a healthy diet and enjoy a high quality of life through balanced nutrition in your daily busy life.
two
White-collar workers often have the following habits harmful to their health in their daily diet. For your health, please take care to avoid these bad behaviors.
First, do not eat breakfast. Many white-collar workers often have time to eat breakfast because they have to go to work. This practice will seriously injure the stomach, fail to work energetically, and it will be easy to "get old." On the contrary, eating good breakfast can live long. The study found that the mortality rate for those who do not eat breakfast is as high as 40%. Hopkins University in a study of 80-90-year-olds as the study object found that their only longevity common is: eat a hearty breakfast every day.
Second, lack of drinking water. People's taste and smell gradually become dull as they age, and they are prone to experiencing thirst because they don't often feel thirsty, and rarely drink water, causing insufficient water supply in the body. The study found that the lack of drinking water, the first to be affected by the brain, can lead to brain aging. Because the water in the body is reduced, the concentration and thickening of the blood are increased, which may easily lead to thrombosis, induce cerebral vascular and cardiovascular diseases, and may also affect the functions of renal clearance and metabolism. Therefore, in the absence of heart disease, kidney disease, white-collar workers must develop the habit of "not drinking before drinking," drink more water every day, which will help prevent the occurrence of diseases such as hypertension, cerebral hemorrhage and myocardial infarction.
Third, use the insulation cup to make tea. Tea contains a large amount of tannic acid, theophylline, tea scented oil and a variety of vitamins. It is more appropriate to brew boiling water at about 80 degrees Celsius. If you use tea cups to soak tea in high-temperature water for a long time, it will be like boiling with a slight fire. It will destroy all the vitamins in the tea, and the tea sesame oil will also volatilize; the tannic acid and theophylline will leach. This not only reduces the nutritional value of tea, but also loses tea fragrance and increases harmful substances.
Fourth, excessive drinking. Large or regular alcohol consumption can cause liver poisoning and inflammation, swelling, affecting the reproductive and urinary system.
Five, eager to smoke after a meal. Someone said: "A cigarette after dinner, the game live gods." In fact, smoking after a meal is boundless. According to medical researchers, after smoking a cigarette after a meal, the amount of poisoning is greater than the sum of ten cigarettes that are normally absorbed. Because after eating, the gastrointestinal motility is strengthened and the blood circulation is accelerated. At this time, the human body's ability to absorb smoke enters the “best stateâ€. Toxic substances in the smoke are more likely to enter the body than usual, thus further damaging human health. degree.
Sixth, relax after dinner belt. Relaxation of the waistband after meals will reduce the intra-abdominal pressure after meals, increase the load on the digestive organs and the ligaments, and cause prolapse of the stomach. At this time is also prone to intestinal torsion, causing intestinal obstruction, but also to promote increased intestinal motility, abdominal distention, abdominal pain, vomiting and other digestive diseases.
Seven, often full. Entrepreneurs have also become part of the work to eat, but they often eat too much unconsciously. This is mainly due to the exquisite food, high protein, fat and carbohydrate content, long eating time, and the consumption of alcohol and conversation while eating. Which dinner is full, more harmful to the body. Therefore, white-collar workers must not only diet, but also pay attention to the light diet, both factors. If you feel hungry, you can drink a glass of milk, eat three or two cookies or drink a small bowl of soy milk. According to the survey, rest after a meal affects the evening sleep.
VIII. Vitamin B12 deficiency. Vitamin B12 is involved in the synthesis of proteins and nucleic acids in the body. If there is a deficiency of vitamin B12 in the body, the synthesis of dopamine in the cells of the nerve tissue is reduced, which can lead to senile dementia. Vitamin B12 comes from liver, kidney, and meat. Therefore, the diet can not ignore the intake of animal organs. Recently, Professor Matsuzawa Ichikawa of the Tohoku University School of Medicine in Japan studied 86 patients diagnosed with senile dementia and found that these patients lacked vitamin B12, and 80% of patients were improved after vitamin B12 supplementation. Brain atrophy is reduced.
three
Many white-collar women suffer from rapid rhythm, stress, and heavy burdens. They often have no time for nutritious diets, and caloric intake is often at a low level. Coupled with excessive activity and insufficient nutritional supplements, it will lead to nutritional deficiencies. . However, "white collar" women have different nutritional needs from men or other women.
So, how should white-collar women pay attention to the nutritional needs of diet? Here are some simple suggestions:
First, fat intake should be less
White collar women want to control total calorie intake