Busy office workers often rush through their lunch due to their hectic work schedules, leading to many developing stomach issues, and in more severe cases, stomach cancer. Therefore, many office workers now want a lunch that is both nutritious and quick to prepare. Can you really have the best of both worlds? Today, the editor will introduce you to how to have both.
Western Fast Food: A single meal can contain more calories than your daily requirement.
One gram of oil provides 9 kilocalories of energy. Western fast food, which is primarily based on fried and pan-fried meats, has the highest oil content, making it the food with the highest calorie content.
A large hamburger or sandwich contains 600 to 1,000 calories, while a three-piece meal of fried chicken contains 700 calories. If you add a serving of french fries (300 calories), a can of cola (110 calories), and other side dishes, it's not surprising to consume 1,500 calories in one meal—almost more than the total daily calorie requirement for an average person.
Furthermore, frying oil is repeatedly heated to several hundred degrees high temperatures. The original fatty acids, which are nutrients for the body, are oxidized into toxic oils that are harmful to the body. Not only that, the nutrients on the surface of meats, vegetables, and grains become carcinogenic toxins after being fried, increasing the risk of developing colorectal or breast cancer in old age.
Chinese Fast Food ≠ Healthy
While Western fast food is frighteningly high in calories, Chinese fast food isn't necessarily all good. To enhance the flavor and attract customers, most fast food restaurants use a lot of oil when stir-frying dishes (and it's not to be ruled out that some use inferior oil). A simple bowl of pork chop rice can contain 700 to 800 calories, while a bowl of greasy pork chop noodles can reach 1,000 calories.
Lunch boxes, rice balls, hot pots, and sandwiches from 7-Eleven are the most popular lunch choices. However, the flavors never change, nor do they vary with the seasons, which is a drawback. In terms of nutritional value, they can only be said to fill your stomach. Compared to KFC and McDonald's, they are at least a proper meal. It should be noted that the nutritional value of hot pot is actually quite average. Especially the soup base, it is best not to consume it long-term. It's okay to have it occasionally to satisfy a craving.
How to Balance Nutrition and Efficiency for Lunch
Nutritionists suggest adhering to a few principles: eat only regular meals, stop at 80% full, and choose low-oil and low-sugar options. If you have a snack, "taste" it and stop; if your figure has changed, don't be discouraged. A low-calorie diet and regular, sustained exercise can help restore your normal figure. Be especially careful with food choices; the following principles can be used for reference: try to avoid fruit salad and eat fresh fruits instead, and eating them before a meal is better for your stomach; for salads, vinaigrette is better than salad dressing or Thousand Island dressing; avoid eating too many greasy things, especially greasy soup over rice, as it will make you drowsy all afternoon.
Choose foods low in fat and sugar.
For example, choose skim or low-fat milk; choose sugar-free drinks; eat less fried food, cake, etc. Choose foods high in fiber, such as brown rice and whole grains, which can increase satiety and promote intestinal motility, reducing calorie absorption. You can also take appropriate dietary fiber supplements or drink low-calorie beverages rich in dietary fiber.
Increase your intake of foods with high water content.
Vegetables and fruits with high water content can also increase satiety, reduce food intake, and supplement various vitamins in a timely manner.
Avoid heavily seasoned foods.
Heavily seasoned foods often contain many additives, which also contain calories and can stimulate your appetite, causing you to eat unconsciously and then gain weight unintentionally. The principle is clear, but controlling your mouth may not be easy.