Racing against the clock—these four words are an apt description of the working state of white-collar workers. Postponed meal times, poor circulation from sitting, and frequent late nights over time are bound to make the body "protest". Hong Kong white-collar workers often snack to quell hunger at work. According to a report by Hong Kong's Sing Tao Daily on November 23, a survey of office workers showed that 45.4% of the respondents had a Body Mass Index (BMI) exceeding the standard, and among them, nearly 80% had the habit of eating snacks; the top three most popular snacks were potato chips/shrimp strips (57.5%), biscuits (54%), and chocolate (51.7%). So, what "supplies" should you have in your small drawer to be considered healthy?
Peanuts for a Healthy Brain
One type of nut: peanuts. Office workers who are used to sitting for long periods might consider stocking up on peanuts, walnuts, and almonds. Professor Li Huiming from the Department of Nutrition at Xiangya Hospital of Central South University stated that long hours sitting at a desk significantly increase the risk of cardiovascular diseases, while regularly eating nuts like walnuts can greatly reduce this risk. Furthermore, the rich linoleic acid content in nuts helps ensure smooth blood flow to the brain. They are also rich in protein and vegetable oil, which can curb hunger when your stomach rumbles. However, peanuts are also high in fat, so one should be mindful of the intake to avoid weight gain.
Oatmeal for a Boost of Energy
One type of grain: oatmeal. When you feel down due to work, a packet of oatmeal can be a good idea. It is high in fiber, which slows down digestion and continuously supplies carbohydrates to the bloodstream, helping the body sustain a steady energy supply and maintaining high blood sugar levels. This, in turn, prevents dizziness, memory decline, and reduced work efficiency. Additionally, supplementing with vitamins related to brain and nerve metabolism, such as B vitamins, is beneficial. These are found in higher quantities in brown rice and whole wheat.
Green Tea for Radiation Protection
One healthy beverage: green tea. For white-collar workers who are "inseparable" from their computers, radiation is a worrisome "by-product". So, when you feel irritable and don't want to drink plain water, or have a craving for cola, try a cup of clear tea instead. The caffeine in tea not only helps to refresh you, but the vitamin C, vitamin E, and especially the tea polyphenols it contains have anti-radiation effects.
Chocolate to Curb Hunger
One energy food: dark chocolate. "For those whose meals are 5-6 hours apart, eating two pieces of dark chocolate (2cm x 4cm) about 3 hours after the first meal can quickly relieve hunger," said Dr. Cuiqing Chang from the Institute of Sports Medicine at Peking University Third Hospital, who prescribed the best "energy supplement" for overtime workers. Among all types of chocolate, dark chocolate has the lowest sugar and fat content. It is converted into glucose and enters the bloodstream, releasing energy slowly in the body, so blood sugar levels take 2-3 hours to return to fasting levels. Therefore, eating chocolate when hungry is far more effective than biscuits or cakes.
Goji Berries for Eye Protection
One eye-protecting food: goji berries. Goji berries are rich in beta-carotene, vitamin B1, vitamin C, calcium, and iron, and have the effects of nourishing the liver, benefiting the kidneys, and improving eyesight. They have a natural sweetness and can be eaten as a snack, similar to raisins, and are very helpful for problems like eye soreness, fatigue, and declining vision common among computer users. They can also be used to make tea. For example, adding goji berries to chrysanthemum tea creates the well-known "Juji tea". Since both chrysanthemum and goji berries are traditional Chinese medicinal herbs for eye protection, this combination offers even better eye-nourishing effects.
If you have already had sufficient staple foods in your three main meals, you might consider eating a fruit during your break. Different seasons offer different choices. In the winter, keep a few bananas on hand. Known as the "happy fruit," bananas are rich in serotonin, various vitamins, and the trace element potassium. They provide tyrosine to the brain, boosting energy and concentration. In the summer, eat some strawberries. They are rich in vitamin C and pectin, and eating 150 grams of strawberries daily can help alleviate stress.