Now many people at work bring their own boxed lunch to solve the lunch problem. Many companies are equipped with microwave ovens and refrigerators to help employees solve lunch problems. However, due to time and other conditions, there are also many restrictions, so what kind of dishes are more nutritious and more suitable for microwave heating?
Rice is the best staple food
For taking rice, rice is the best staple food. From the perspective of microwave heating, the heated rice can basically keep the original state, but steamed bread and big cakes are very easy to dry, so it is not suitable for microwave heating.
The main vegetables are stems
The nutrient components of green leafy vegetables are easy to be lost overnight, and the content of nitrite is also increased. So bring your own rice vegetables should be mainly tubers, such as tomatoes, radish, etc. If there are few kinds of self-service meals, then the types of food should be appropriately increased during dinner. In addition, the food should be sealed in time and stored in a 4 ℃ refrigerator. It should be heated thoroughly before eating the next day. Pay attention to food hygiene.
Choose low-fat meat dishes
Fat meat rich in fat is easy to be heated in microwave oven, and the separated oil soup will make the heating uneven and affect the heating effect of other dishes. Therefore, it is best to choose beef, chicken, lean meat and other meat for meat dishes, and avoid frying when cooking dishes.
The dishes are only seven or eight ripe
Now there are air conditioners, refrigerators and microwave ovens in the office, so once you bring a meal, you have to heat it in the microwave oven. In order to prevent this link from affecting the overall nutrition, when you prepare a meal, you only need to make it mature. In this way, you can not only save time in preparation, but also leave more nutrition for lunch, killing two birds with one stone.
Don't bring green leafy vegetables
Green leafy vegetables contain different amounts of nitrate. If they are heated by microwave or stored for a long time, the vegetables will turn yellow and taste bad. Nitrate will be reduced to toxic nitrite by bacteria, which has carcinogenic effect.
Seafood cold dishes are not suitable
On the one hand, fish and seafood are prone to produce protein degradation products overnight, which will damage liver and kidney functions. On the other hand, it is difficult to keep the original color and flavor of fish and seafood heated in the microwave oven, which will also affect the appetite from the appearance.
It's not suitable to bring cold dishes. The key is that cold dishes should not be eaten overnight. It's also better not to bring double cooked pork, sweet and sour spareribs, meat cakes, fried rice, etc. because they are too high in fat and are relatively low in fat. These things are more likely to deteriorate and are not easy to keep fresh.
Note 1: healthy collocation needs careful preparation
Two dishes, one soup, one meat and one vegetable, plus a kind of fruit, this kind of lunch is almost a luxury for office workers, but it needs you to prepare patiently in advance.
Nutrition experts say that the lunch is heavy in quality and weight. If you want to be full, you need to eat well. But for office workers, only 90% full can be eaten, which is good for their health and will not affect their normal work in the afternoon.
Basically, after a busy day, it's impossible to spend a lot of effort on a lunch that can be eaten the next day. However, in order to achieve the effect of killing two birds with one stone, it's better to work hard on the dinner list of the first day, such as making some meat dishes with appropriate dishes, so as to make 1 / 3 more portions for the preparation of the next day. Even if there is only one dish, as long as the collocation is reasonable, there is no need to prepare more what.
Tip: now there are all kinds of sealed lunch boxes to help you complete the lunch plan, and healthy lunch box matching requires you to prepare several more boxes, so as to avoid the influence of mixed dishes on the taste.
Note 2: be sure to do your homework the night before
When parents are around, you don't have to say that they will prepare the food for the next day before dinner. But now most poor office workers need to be self reliant, so they can only take a few minutes for the next day's lunch when they feed themselves the first night.
Some people just don't bother to line up with their colleagues for lunch at noon, so you can buy a refreshing cold dish in a small restaurant near your home the night before, and then pack the leftovers and staple food together. It's very convenient.
Of course, if you follow the Japanese style Bento, you can also bring some sushi and hand roll for lunch. However, nutrition experts suggest that eating such food must be heated in the microwave oven. Even if the storage environment is complete, you should prevent the food from deteriorating during the vacant time, which will affect your health.
Tips: some simple and classic dishes such as scrambled eggs with tomatoes can be considered. The staple food should not be too monotonous and changeable, which is also in line with the nutritional collocation.
Note 3: Chinese main course can be prepared more
I remember that many Chinese dishes can make enough weight at one time. Generally, when storage conditions permit, the amount can be made for three or four days, and it can be combined with other vegetables to save time and effort.
The most classic main dishes, such as braised hairtail, stewed chicken wings, stewed beef and spareribs, can be served separately as main dishes, such as chicken wings, beef and spareribs, and can be matched with cabbage, potato and yam respectively. One dish can evolve into different kinds of dishes, which are not greasy for a long time, and can also meet the standard of healthy diet.
Tips: stew food can be prepared more, but if you add some vegetables, you should eat as you like, which can not only ensure the taste of the dishes, but also avoid the loss of nutrients due to long time.
Warm tips
Relieve fatigue and prevent full from falling asleep
We must have a good lunch, which can not only supplement nutrition, but also relieve fatigue in the morning. To do this, we need to eat more protein to relieve fatigue. Rice, meat, bean products and so on are the best choices.
Nutrition experts also pointed out that most office workers are sleepy after lunch, mainly because they eat too many high-fat, high calorie and high sugar staple food at noon, which can reduce the oxygen carrying capacity of blood and make people tired easily. Therefore, to prevent sleepiness, they need to eat more vegetarian food, and the correct lunch order is to eat meat first, then vegetables, and finally staple food.