As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. As mentioned above, the heat and nutrition needed by the human body in one day are reasonably distributed to three meals a day. Breakfast generally accounts for 30% of the total heat energy, lunch accounts for 40% of the total heat energy, and dinner accounts for 30% of the total heat energy. Visible,
Lunch is the most critical meal to replenish energy. In addition to supplementing the consumption of morning work, we should also meet the needs of afternoon work.
According to the introduction of the municipal nutrition doctor, under normal circumstances, the lunch should not be dominated by foods containing only carbohydrates, such as rice, noodles, bread and desserts rich in sugar and starch, which will make people feel tired and difficult to concentrate on their work. In particular, it is forbidden to replace lunch with convenience foods, such as instant noodles and western-style fast food. These foods are unbalanced in nutrition. The lunch structure of office workers should also include meat, fish, eggs, bean products and other foods with high content of protein and choline. Because the high quality and high protein in this kind of food can increase tyrosine in human blood, make it transform into chemicals such as dopamine and norepinephrine, and keep people's thinking sharp, and choline is a chemical medium that transmits acetylcholine to the brain. Acetylcholine plays an important role in the understanding and memory function of the brain. However, among the insensitive chemicals such as dopamine and norepinephrine, choline is the chemical medium that transmits acetylcholine to the brain, and acetylcholine plays an important role in the understanding and memory function of the brain. However, in the questionnaire survey conducted not long ago, we saw that few people would care about the calorie intake and nutrition collocation of lunch. A young man surnamed Chen said, "Eating is eating. You can eat when you are full. What kind of nutrition should you consider? " In the questionnaire survey, only a few readers said that they usually pay more attention to the nutritional collocation of lunch. A woman surnamed Yu said: "I only care about the nutrition and quantity of dinner. If I eat too much at night, I'm afraid I won't digest it and turn into fat." Therefore, even if you eat dinner, you eat very little. "
In the survey, two-thirds of the people said that they had lunch in the canteen of the company, and another third ate at home or in a fast food restaurant. Among them, some young people who have just worked are "fighting guerrillas" in various snack bars and fast food restaurants. People who eat in the canteen of the unit are almost all three dishes, one soup and one bowl of rice. Although the dishes in the canteen are all mixed with vegetarian dishes, most people choose their dishes according to their own tastes. In the reporter's random survey of Chinese fast food restaurants, 98.8% people said that they ordered food according to their own tastes and never considered nutrition.
There are also individuals with irregular lives. When they are busy, they simply skip lunch or fill their hunger with convenience food. For the latter, Dr. Xu specially reminded that not eating lunch when busy and overeating when hungry at night are very harmful to the health.
The food that people eat must be processed and digested by the stomach to become chyme mixed with gastric acid, and then the nonabsorbable macromolecular protein is decomposed into absorbable amino acids through the chemical action of bile, pancreatic juice and intestinal juice in the small intestine; Fat is decomposed into glycerol and fatty acids; Carbohydrate is broken down into glucose, which then enters the blood circulation through the intestinal wall, transporting nutrients to various tissues and cells and being used by the body. However, the capacity of each stage mentioned above is limited. For example, an adult secretes about 1500ml-2500ml of gastric juice and 700ml-3000ml of pancreatic juice every day. Exceeding this limit will destroy the normal functions of organs such as stomach, intestine, pancreas and gallbladder. If overeating makes the stomach swell greatly, it may raise the diaphragm and affect the heart activity; At the same time, gastric peristalsis will be very difficult, and the whole normal digestive function will be affected. If you are often hungry for a meal, a few people will cause acute gastroenteritis, acute bloating, acute overeating, a few people will cause acute gastroenteritis, acute bloating, acute pancreatitis, gastric ulcer, and some people will cause heart disease.
Lunch is an important meal in a day. It is best to eat foods rich in various nutrients, such as cereals, eggs, fish, animal livers, bean products, fresh fruits and vegetables, etc. Because the calorie of lunch accounts for 40% of the total calories needed by the human body every day, according to the amount of three meals, the proportion of lunch staple food should be around100 ~ 200g. Choose the appropriate amount according to different ages and labor intensity. The types of staple foods can be selected arbitrarily from rice and flour products (steamed bread, noodles, cakes, cornmeal cakes, etc.). ).
Generally, the non-staple food for lunch is about 240 ~ 360 grams to meet the needs of human body for inorganic salts and vitamins. There are many kinds of non-staple food, including meat, eggs, milk, poultry, bean products, seafood, vegetables and so on. According to the principle of scientific catering, choose several kinds and eat them together. Generally, it is advisable to choose 50 ~100g of meat and poultry eggs, 50 grams of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that are hungry and produce high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon.
In addition, we should pay attention to the diversity of food and the collocation of meat and vegetables when eating. Vegetables are rich in vitamins, minerals and dietary fiber, which can improve the balanced intake of nutrients. Compared with taking other nutritional supplements, vegetables are not only economical and convenient, but also make the intake of nutrients more balanced. Many vegetables have the effect of detoxification, which is a good product to help the human body detoxify. Fast food has too little dietary fiber and high calories, so it is best not to eat it.
However, eating at noon does not mean overeating. You can usually eat until you are full. If the workload of white-collar workers is small, when choosing lunch, you can choose something simple and light, such as vegetables, a little bean products and some marine plants as lunch collocation. Dr. Xu suggested that general canteens are allowed to choose their own dishes, so remember this principle when choosing: one main course (such as steamed fish), half meat and half vegetarian (such as fried beef with green peppers) and one vegetarian dish can meet our nutritional needs. People who choose pasta should not forget to match vegetarian dishes, or add kelp and dried beans. Kelp also has soluble fiber. If you dine with colleagues in a restaurant, you should still use the principle of one main course, half meat and half vegetarian, and one vegetarian, and estimate according to the proportion of people to achieve a balanced diet.
Dr. Xu reminded that the food in fast food restaurants is greasy, which is extremely unfavorable to the three high and obese people. Foods high in fat and low in fiber tend to aggravate fat accumulation, block blood vessels, form blood clots, and seriously cause myocardial infarction and cerebral infarction. So try to eat less greasy and salty dishes and eat more light and salty dishes.
In short, besides the staple food, we should also eat protein's rich food for lunch, such as eggs, bean products, fish and poultry. There should also be foods rich in dietary fiber, such as various fresh vegetables and fruits, to promote gastrointestinal peristalsis and prevent constipation. Eat less fried, salty and tender foods, and eat more foods rich in calcium, iron and phosphorus such as milk, shrimp skin, kelp, lean meat and bean products to prevent osteoporosis and anemia.
It is suggested that lunch should be accompanied by six kinds of food.
Broccoli: rich in antioxidants, vitamin C and carotene. Scientific research has proved that broccoli is one of the best anti-aging and anti-cancer foods.
Fish: It can provide a large number of high-quality protein with high digestion and absorption rate, which is the best choice to supplement high-quality protein. At the same time, the cholesterol content of fish is very low, and the polyunsaturated fatty acids content in fish oil is high. Studies have shown that eating more marine fish can also help prevent cardiovascular diseases.
Onion: It can protect blood vessels and help lower blood cholesterol.
Tofu: Besides lean meat and fish and shrimp, tofu is also a good source of protein. At the same time, bean food contains a chemical called isoflavone, which is an effective antioxidant. Please remember that "oxidation" means "aging".
Cabbage: rich in vitamin C and fiber, it can promote gastrointestinal peristalsis and keep the digestive system young and energetic.
Fresh fruit: Fresh fruit is rich in carotene, vitamin C and vitamin E. Carotene is the best anti-aging nutrient, which can maintain the health of human tissues and organs, while vitamin C and vitamin E can delay the aging of cells caused by oxidation.