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How to keep white-collar healthy in spring

The white-collar industry is envied by many people, and there are many people who can't be expected, but many people don't understand the nature of white-collar work. In fact, the work of white-collar workers is very hard, and they need to take good care of their health. What about white-collar workers in spring? Share with you.

1、 Fat reducing diet

It is generally believed that obese people often have hyperlipidemia. Weight loss can be achieved by controlling diet. Supplement a large amount of dietary fiber, such as all kinds of beans and cereals, coarse black bread, oat bran, cabbage and leek, etc. Eat more fruits and vegetables, such as cherry, strawberry, grapefruit, peach and pear, lettuce, celery and so on. Appropriate intake of protein such as low-fat soybean, fish and poultry meat, yoghurt protein. Learn to eat less and more, eat less snacks, and reduce the intake of sugar. In addition, can drink some slimming tea, can also play a role.

To reduce blood fat, eat less animal fat or foods with more cholesterol, such as fat meat, animal heart, liver, kidney, brain, fish seed, egg yolk, quail egg, squid, eel, oyster, etc., and try to eat soybean oil, vegetable oil, sesame oil, corn oil, etc., instead of coconut oil. Eat foods rich in vitamins and protein, such as lean meat, chicken, carp, abalone, bean products, etc. Eat less sugar, fructose and sugary desserts. Eat more black fungus, wheat flour or oatmeal, they have a good role in reducing blood lipid.

2、 "Three stage" diet

"Three periods" refers to menstruation, pregnancy and lactation of white-collar women. During menstrual period, iron containing foods should be added to supplement the iron lost in menstrual blood. Should eat more pork liver, lean meat, fish, laver, kelp and so on. During pregnancy and lactation, heat and high quality protein should be guaranteed. In the later stage of pregnancy, the daily calories will increase by 200 kcal, protein by 25 g, lactation by 800 kcal and protein by 25 G. At the same time, we should supply enough minerals and vitamins, and supplement 10 mg of iron every day. Pay attention to intake of vitamin A, vitamin B1, vitamin C, vitamin D, etc.

3、 Brain healthy diet

White-collar women are prone to fatigue and neurasthenia syndrome due to their high mental pressure at work. Therefore, we should pay attention to brain healthy diet. First of all, we should eat more fish, milk, eggs and other foods containing amino acids. Because amino acids can guarantee the mental workers' energy and improve their thinking ability; secondly, white-collar women who work with brain will consume a lot of vitamins in their bodies.

Therefore, it is advisable to eat more foods rich in vitamin C, such as fruits, vegetables and beans; thirdly, properly supplement the foods containing phospholipids, such as egg yolk, meat, fish, cabbage, soybeans and carrots. It is generally believed that more than 10 grams of phospholipids per day can enhance the function of brain activity and improve work efficiency. In addition, eat more onions, garlic also has good brain function.

4、 Balanced and reasonable nutrition

Drink a bag of milk every day, containing 250 mg of calcium, which can effectively supplement the low intake of calcium in the diet; take 250-350 grams of carbohydrates every day, which is equivalent to 5-7 two staple foods; take three to four high protein foods every day, each of which refers to: lean meat 12, eggs 2, poultry meat 2, fish and shrimp 2, with better protein in fish and beans; Eating 500 grams of fresh vegetables and fruits every day is an effective measure to ensure health and prevention. Vegetables should choose to eat more yellow, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., because it contains rich carotene, has the effect of improving immunity; drink more green tea, because green tea has obvious anti-tumor, anti infection effect. The principle of diet should be coarse and fine (with coarse and fine grains), not sweet and not salty. You are both healthy and beautiful in your diet. 1. Chicken soup

Early spring is the season of high incidence of bronchitis. One of the preventive measures is to drink chicken soup. There is a special substance in Jitang which can enhance the blood circulation between pharynx and the secretion of nasal mucosa. It is very helpful to keep the respiratory tract unobstructed, remove the respiratory virus, relieve the symptoms of cold, nasal obstruction and pharynx dryness.

2. Ximei, California

Health experts recommend eating five servings of fruits and vegetables a day. The California prune, which is convenient to eat and easy to carry, is not lack of a simple and easy way to eat fruit. It has a very low sodium content and can be easily added to salads or sandwiches. At the same time, it can also be eaten as a dessert directly. California plums are dried from fresh plums ripened by sunlight. Like fresh plums, it is rich in the same vitamins, minerals and fiber, and easy to enjoy at any time. According to the latest scientific research, California prune is rich in antioxidants. Antioxidants can delay the aging of human body and maintain the vitality of youth.

3. Kelp

Kelp is rich in iodine, which is helpful for the synthesis of thyroid hormone, and thyroid hormone has the effect of heat production. Therefore, eating kelp often at the end of winter and early spring has a certain effect of cold resistance.

4. Animal viscera

Animal's liver, kidney, heart and other internal organs contain a lot of vitamin B2. In early spring, many people are prone to angular stomatitis, which is caused by lack of vitamin B2.

5. Yellow vegetables

Such as carrots, sweet potatoes, pumpkins, tomatoes and so on, because it contains rich carotene, has the effect of improving immunity.

6. Orange

Orange has almost become the synonym of vitamin C. vitamin C can prevent the skin from being damaged by sunlight and computer radiation, inhibit the formation of pigment particles, and make the skin white and moist. For those who stay up late, many of them are not easy to rest. The special cellulose and pectin substances in oranges are good for clearing intestines and defecating, eliminating harmful substances in the body, ensuring health and enhancing immunity.

7. Carambola

It contains a variety of ingredients beneficial to human health, such as sugar, vitamin A, vitamin C, as well as various fiber and acid elements. Carambola rich in fruit acid can inhibit melanin precipitation, and has a moisturizing effect, to improve dry or oily skin has a significant effect. For women who stay up late, it's a good fruit for their skin.

8. Apple

As the saying goes, "eat apples every day, keep doctors away from me". Apples are rich in pectin, which can promote excretion and prevent arteriosclerosis. People who stay up late are prone to obesity and skin deterioration. A large number of vitamins and malic acid in apples can decompose the fat accumulated in the body, effectively prevent obesity, increase hemoglobin, and make the skin delicate. 1. Early spring

At the time of winter spring transition, the temperature is still cold and the body consumes more calories, so it is suitable to eat warm food.

Breakfast: 1 bag of milk, 100g of main food, proper amount of small dishes.

Lunch: 150g for main food, 50g for lean meat (or bean products), 200g for vegetables, and proper amount for egg soup or broth.

Dinner: 100g staple food, 50g egg fish meat, 200g green vegetables, 1 bowl of congee.

2. Mid spring

When the weather changes greatly, the temperature is suddenly cold and hot, and the change is great. It can be carried out according to the diet in early spring. When the temperature is high, it can increase the consumption of vegetables and reduce the consumption of meat.

3. Late spring

At the time of spring and summer handover, the temperature is rather hot, so it is suitable to eat light food, and pay attention to supplement enough vitamins, such as vegetables should be properly added to the diet.

Breakfast: 250ml soybean milk, 100g staple food, proper amount of small dishes.

Lunch: 150g of main food, 50g of fish, eggs and meat (or bean products), 250g of green vegetables, and proper amount of vegetable soup.

Dinner: 100g of main food, 200g of green vegetables, 1 bowl of rice porridge.

In spring, you should avoid cold and greasy food and eat less sour food.

Lack of spring and sleepiness in autumn, these are the natural physiological reactions of our body, but we need to know how to regulate through daily diet and life. In addition to these adjustments, we should also increase some aerobic exercise to supplement the brain with oxygen.

Spring is the initial season of all things. After winter's dormancy, we should take good care of our bodies in spring. Spring is a good season. White-collar workers should seize this season and take good care of their bodies to make up for the physical strain brought by working hours.

1. Get enough vitamins and minerals

In spring, the temperature changes greatly, the vitality of bacteria increases, and it is easy to invade the human body. Therefore, in spring, we should eat foods rich in vitamins and minerals, such as cabbage, persimmon pepper, tomato and other dark vegetables. Intake of carrots and other vegetables rich in vitamin A to resist the invasion of various pathogenic factors; intake of cabbage, cauliflower, sesame and other vegetables rich in vitamin E can improve the immune function of the human body and enhance the disease resistance.

2. High quality protein supplement

Cold in winter will accelerate the decomposition of protein in the body, leading to the reduction of resistance and easy to cause disease. Therefore, in spring, we need to supplement high-quality protein, and we can eat more eggs, shrimp, fish, beef, chicken, rabbit meat, etc. These foods are rich in methionine, which has the function of making human body cold resistant.

3. Eating high calorie food

Although the temperature is gradually rising in spring, it is still very low. Cold stimulates the thyroid gland, can consume heat, cause hyperactivity, and weaken the cold resistance and resistance of human body. At the same time, in order to keep warm, the human body also needs to consume heat to stabilize the basic body temperature. Therefore, the main nutritional composition should be high calorie. In addition to cereal products, you can also choose soybeans, glutinous rice, sesame powder, walnuts, peanuts and other foods, so as to supplement energy materials in time.

4. Add some foods containing calcium and sugar

Edible fungus is a kind of natural health food. In spring, we should eat more edible fungus such as black fungus, mushroom and tremella, which is light and nutritious. Auricularia auricula is rich in mineral calcium, which plays a leading role in the function of human muscle, heart, brain and other cells; Tremella auricula is rich in tremella polysaccharide, which can improve the phagocytic ability of human bodyguard macrophages.