How does winter office worker match nutrition breakfast? What do office workers eat for morning exercises in winter? Today's office workers have better living conditions than before, but their social circle has become wider, they have more activities, they are busy with work, and their health is "overdrawn" for a long time. In terms of daily diet, they should learn to regulate their lack of nutrition. So what's a good breakfast for office workers?
Many staff will buy a hamburger and drink a cup of milk tea when they go to the breakfast shop on their way to work. They almost eat this set for breakfast from Monday to Friday.
Nutritionists agreed that: breakfast or western fast food restaurant with hamburger meat fat content is higher, office workers should not eat more. And milk tea can not replace milk, because milk tea milk content is very small, but also add a lot of sugar.
proposal
Ask the store not to apply salad dressing or thin to reduce fat intake. You should eat 3 dishes of vegetables (about half a Jin) every day. Because the amount of vegetables for breakfast is small, you should add more vegetables for lunch and dinner. However, tea and coffee should be drunk two hours before or after a meal, otherwise it will affect the body's absorption of iron, so try not to drink with the meal. This kind of breakfast is easy to eat too much fat, not more than three times a week.
Fried dough sticks family
Soy bean milk shops sell pancakes, fried dough sticks, egg cakes, radish cakes, fried dumplings and so on, which all have the problem of high fat. However, people will be alert when eating fried dough sticks and egg cakes, which can see oil on the surface. However, most people are often fooled by pancakes. They think that the pancakes are baked, and the surface is not oily. There must be less heat and grease.
The reason why the pancake tastes crisp and delicious is that it is made with a lot of oil. A pancake has about 230 to 250 calories. 5% of the calories come from fat. In addition, soybean milk is also a medium fat food. The amount of fat in this combination is really high.
As for the amount of heat and fat in rice balls, the main problem is that the fried dough sticks and meat floss in bread also contain a high amount of fat. A medium-sized rice ball has more than 550 calories, and the calories from fat account for about 47% of the total calories. With a cup of soybean milk or milk, the total calories are more than 700 calories, which is more suitable for heavy physical workers to eat occasionally.
proposal
This type of breakfast is high in calories and fat. It's better to eat less than once a week. Besides, the lunch and dinner on that day must be as light as possible. Don't eat fried, fried or fried food. This kind of breakfast is lack of vegetables, so we should supplement more in the other two meals. Fruit depends on personal habits, you can eat one, or do not eat in the morning, at noon, in the afternoon to eat one. In addition, we should pay attention to the time when we eat breakfast!
Bread and milk
Many people often eat pineapple bread, red bean bread, cream bread for breakfast, and then drink a bottle of milk, sometimes with coffee. Because it is convenient and convenient, many families use this model for breakfast. The bread with stuffing tastes delicious, but nutritionists believe that it is not suitable for breakfast because it contains a lot of fat, too much sugar and is not high in nutritional value because of its salty or sweet taste. Breakfast with too much sugar has a disadvantage. It makes your blood sugar rise and fall quickly, and it will fall too low. So before 10 o'clock in the morning, your spirit may begin to decline.
proposal
Children and adults over two years old can drink low-fat milk or skim milk to reduce the total fat intake in one day. The amount of heat and fat in the sandwich bread is on the high side. Don't eat it often. If you want something sweet, choose toast with 1 teaspoon jam. In addition, it is recommended to change the sauce used to spread toast frequently, avoid applying cream (accumulated trans fatty acids), peanut butter (accumulated aflatoxin) or jam (accumulated sugar) every day, and apply less.
If you have time, prepare some lettuce, tomatoes, cucumbers to eat, nutrition will be more balanced.
Qingcong Xiaocai clan
The majority of Qingcong and Xiaocai people are the elderly. Compared with this kind of breakfast, the fat is not too high, but nutritionists think that the pickles and tofu with porridge have low nutritional value, too salty and too high sodium content. In addition, preservatives may be added to processed food, which is easy to damage liver and kidney. Nutritionists also pointed out that some old people or vegetarians only eat porridge with pickles and tofu, and lack protein, which is not an ideal way to eat.
proposal
A bowl of slightly thick porridge is only about half a bowl of dry rice, so it is recommended to eat 2 to 3 bowls at a meal, otherwise it is easy to feel hungry before noon. When eating porridge, you can match it with a poached egg or lean meat. Vegetarians choose to eat a piece of bean curd or dried bean curd, vegetarian chicken and other bean products to get protein. As for tofu milk and pickles, try to eat less. In addition, add a plate of fried vegetables, this set of breakfast nutrition is very balanced, and the potassium in the vegetables, can help the body put sodium out of the body.