Weight loss recommendations for sedentary office workers
For many office workers, although they have a superior working environment, they are unavoidable for sedentary and gain weight. So let's teach you how to make a good weight loss diet for these friends.
How do people sitting in the office arrange three meals a day:
1. The staple food intake is half a kilogram to eight taels per day
First of all, it is appropriate to consume half a kilogram to eight liang of staple food (mainly grains) per day. However, if you have a large amount of activity that day, such as participating in sports or engaging in physical labor, you can increase it appropriately. The staple food is used to provide energy.
2. Drink a glass of water or tea before dinner
Drink a large glass of water or tea before eating a meal, which can increase your feeling of fullness and reduce your appetite. You can try Qingxie Tea from Tianfang Yi Cottage. Taking it before meals can form a protective film on the gastrointestinal wall, blocking the absorption of greasy food, which is very conducive to the weight loss of office people.
3. Vegetables and fruits are about 1 jin per day
Secondly, vegetables and fruits are about 1 kilogram per day; meat such as chicken, fish and other animal foods should not exceed 2 taels per day. Even lean meat is not low; on average, 1 taels or more of soy products are eaten every day; 1 bag of milk (for breakfast); 1 egg (can be eaten at breakfast). Eat less pigs, cattle, and mutton, and more fish, shrimp and chicken (preferably Chai chicken).
4. Eat a variety of vegetables, fruits and potatoes
Third, eat more vegetables, fruits and potatoes. There are many varieties of vegetables, and the nutritional contents contained in different varieties are different, or even large differences. The vitamin content of dark vegetables such as red, yellow, and green exceeds that of light-colored vegetables and general fruits. They are the main or important sources of carotene, vitamin b2, vitamin c and folic acid, minerals, dietary fiber and natural antioxidants.
5. Dietary fiber foods can enhance disease resistance
Some fruits have less vitamins and some trace elements than fresh vegetables, but fruits contain more substances such as glucose, fructose, citric acid, malic acid, pectin, etc. than vegetables, so no one can replace others; potatoes include potatoes, sweet potatoes, cassava, etc., are rich in starch, dietary fiber and a variety of vitamins and minerals. These foods are very important for maintaining cardiovascular health, enhancing disease resistance, reducing the incidence of dry eye disease in children and preventing cancer.
6. Yogurt regulates the ecological environment of the intestine
Fourth, people with indigestion can prepare some yogurt in the office. Yogurt can regulate the ecological environment of the intestine and make it difficult for harmful bacteria to survive. A cup of yogurt a day can effectively improve gastrointestinal function. Women can also prevent breast cancer
7. Breakfast eaters have snacks in their offices
In addition, office workers who have an unreasonable diet, especially those who do not eat breakfast, can prepare some healthy snacks in the office; apples, citrus (fruits mainly provide the water-soluble vitamins needed by the human body, so eating more is fine), nuts (rich in polyphenols), can reduce the incidence of cholesterol, heart disease and cancer. However, it is often high in calories and should not be greedy), dried fish, fish bones (can provide calcium and fat-soluble vitamins), etc. You can also prepare some milk powder, oatmeal, black tea and green tea (contain a variety of catechins and have antioxidant properties) for easy consumption. However, it is necessary to remind that eating less oily puffed foods (French fries, potato chips, etc.), instant noodles, coffee, cola, etc. are taboo. (Editor in charge: Yang Miao Intern Editor: Yan Yugeng)