Experts advise how to eat healthy lunch and lose weight

For busy office workers, what to eat for lunch is a "long-standing problem", and many people even cope with it. In the long run, it will inevitably affect health and induce a variety of chronic diseases. Life Times specially invited a number of experts to teach office workers an affordable and healthy lunch.

Experts interviewed:

Xu Chengbin, Director of the Department of Cardiology, Peking University People's Hospital

Fan Zhihong, associate professor at the School of Food Science and Nutritional Engineering, China Agricultural University

Zhu Jiajin, PhD and Associate Professor of the Department of Food Science and Nutrition, Zhejiang University

Yu Kang, Clinical Nutrition Physician, Peking Union Medical College Hospital

He Fengyi, Department of Clinical Nutrition, Sun Yat-sen Memorial Hospital, Sun Yat-sen University

What foods are suitable for lunch?

What should I have for lunch? Yu Kang said that the following 6 foods are suitable for lunch.

Anti-aging and anticancer food-broccoli. Broccoli is rich in antioxidants vitamin C and carotene. Scientific research has proved that broccoli is the best anti-aging and anti-cancer food.

The best source of protein-fish. Fish can provide a large amount of high-quality protein and has a very high digestion and absorption rate. It is the best choice to supplement high-quality protein. At the same time, the cholesterol content in fish is very low, and no more cholesterol will be brought in while ingesting high-quality protein. Studies have shown that eating more fresh fish can also help prevent cardiovascular disease.

Lipid-lowering food-onions. Onions clear blood and help lower cholesterol.

Antioxidant food-tofu. In addition to lean meat and fish and shrimp foods, tofu is also a good source of protein. At the same time, legumes contain a chemical called "isoflavones", which are effective antioxidants. Please remember that "oxidation" means "aging".

Keep your vitality food-cabbage. Cabbage is rich in vitamin C and is also rich in fiber, which can promote gastrointestinal peristalsis and keep the digestive system young and energetic.

Beauty food-fresh fruits and vegetables. Fresh fruits and vegetables are rich in carotene, vitamin C and vitamin E. Carotene is the best anti-aging element. It can maintain the health of human tissues or outer tissues of organs, while vitamins C and E can delay the aging of cells due to oxidation. In addition, these fresh fruits and vegetables rich in dietary fiber can also promote large intestine health and help detoxify.

How to eat a healthy lunch?

Bring your own rice and vegetables and stir-fry them 80% cooked

Bringing your own rice can not only ensure the matching of meat and vegetables and suit your taste, but also save money and time, and is praised by many white-collar workers.

Fan Zhihong said that when bringing rice, the selection of materials is crucial, and the main ingredients should be dishes suitable for multiple heating. Vegetables are mainly roots, such as carrots, celery, bamboo shoots, broccoli, tomatoes, etc.; meat dishes can be changed in variety; staple foods should be matched thick and thin, such as half a portion of rice and a steamed sweet potato, or a steamed potato. It should be reminded that fish and seafood are prone to spoilage and deterioration and are not suitable for taking.

Generally, there are few varieties of rice that you bring yourself, so you should pay attention to "mix and match". "Celery and mushrooms stir-fried shredded pork and dried bean curd" is very good. It conforms to the health guidelines of "one meat, one vegetable and one mushroom" proposed by the Food and Agriculture Organization of the United Nations. Scrambled eggs with tomatoes are also good.

When bringing rice in summer, many people are worried that the rice will go bad. To solve this problem:

First of all, choose the right lunch box, and make the ones that are heat-resistant and airtight first. Consider buying a thick-walled sealed can or a stainless steel sealed lunch box.

Secondly, it is advisable to pack food to 2/3 or 3/4 of the full size of the lunch box.

Finally, stir-fry the vegetables 80% cooked. From a nutritional perspective, the biggest shortcoming of bringing rice is the fear of nutrient loss.

Therefore, stir-fry the dishes you want to bring until seven-to-eight to prevent further damaging their nutritional content when heated in the microwave. After frying, pack the boxes immediately. If you bring salad, add more vinegar and mashed garlic to inhibit bacteria.

Choose several choices for catering in the canteen, and match meat and vegetables

In the eyes of some office workers, eating in the canteen is like "gambling". Only with good luck can you suit your taste.

Zhu Jiajin said that the main problem with canteen meals is nutrient loss. There are some water-soluble vitamins and minerals in vegetables, which should be washed first and then cut. However, most canteens are cut first and then washed, and nutrients are easily lost. So be sure to eat as many dishes as possible to ensure nutritional intake. There are many fried food in the canteen. Although it tastes delicious, it causes great loss of vitamins.

Another major problem in the canteen is the uneven supply of meals. Although the surface is mixed with meat and vegetables and the food is diverse, the calories, fat and protein often exceed the standard, and the vegetables are insufficient. There are still many people who are accustomed to making do with steamed buns, noodles, etc. This makes it difficult for people who work late and work hard to ensure heat supply throughout the afternoon.

Therefore, when eating a meal in the canteen, you should choose different staple foods and non-staple foods every day to ensure that the varieties are crossed. If you like pasta, you should combine it with other foods, such as meat patties or steamed buns with a bowl of porridge and vegetables; noodles with an egg, green vegetables, etc.

Nowadays, some canteens also offer buffets. Be careful not to take too much and eat too much.

The restaurant cooked more and fried less

Surveys show that 20.4% of white-collar workers are the lunch choice of 20.4% of white-collar workers. The restaurant has a wide selection of food. Go to a better restaurant, and hygiene issues are guaranteed.

However, there are many shortcomings in combining meals. For example, the dishes in restaurants generally use more oil and have a heavy taste. If meat and vegetables always play the leading role, it will inevitably consume too much energy and lead to obesity.

The key to eating healthy meals is whether you can order. If 4 people eat, it is better to use 4 dishes, a stew with two hot and cold vegetables, one cold meat, and one meat and vegetable. The dishes should be light, steamed more and fried less. Occasionally, order stronger dishes such as Kung Pao Chicken Dice as a seasoning.

Xu Chengbin also made a suggestion: order moo shu meat, lean meat, eggs, fungus, and day lily, and the nutritional ratio is very reasonable. After serving, eat rice and vegetables first, and then eat some meat appropriately, and you will be full.

Throw away the fat in the takeout lunch and eat half of the rice

Near noon, there were clerks carrying takeout boxes in the office building to deliver food. Take-out lunch boxes are better than that they are quick and easy, and the price is relatively cheap. For busy white-collar workers, one phone call is all done. However, its health problems cannot be underestimated.

Some Chinese-style lunch box operators lack food hygiene awareness and nutritional knowledge. They are accustomed to frying heavy oil, heavy salt and heavy MSG, and often use frying and frying. Therefore, Chinese-style lunches are usually greasy, have heavy taste, have few changes in styles, unreasonable collocation, and unbalanced meat and vegetables. The staple food is often single rice. In order to save costs, some small box lunch workshops will not provide fresh seasonal vegetables.

In order to ensure food safety, it is best to check whether there is a food hygiene license before ordering takeout. Once you find that the ingredients are not fresh, too greasy or too salty, you have to change home.

In order to solve the problem of insufficient vegetables, you can choose a small lunch box, order one with others, and then eat it together.

In addition, He Fengyi pointed out that it is best to eat only half of the rice; only eat 1/3 of the meat dishes, and remove the fat meat, chicken skin, etc. Save some room, bring a fruit or yogurt every day, and eat it about two hours after lunch; remember to make up for the green leafy greens at noon for dinner.

[Benefit: Come and see how you should lose weight?]

Want to lose weight healthily in 2016? Want to know what is the right way to lose weight for you?

var _hmt = _hmt || [];function { var hm = document.createElement"script"; hm.src = "//hm.baidu.com/hm.js? a3e9e35eb6ce5e397bb8c4dafdb58a48"; var s = document.getElementsByTagName"script"[0]; s.parentNode.insertBeforehm, s;};