Some business professionals, when choosing business meals, prefer to select high-protein, high-fat foods such as seafood and steak, while consuming very little or no staple food. This practice is clearly incorrect.
The pace of modern life is accelerating, and many traditional lifestyle habits are changing accordingly. For office workers, eating at home has become a luxury. While work meals and boxed lunches are quick and convenient, they have many problems, such as unreasonable nutritional搭配, excessive energy, and insufficient nutrients. If this continues for a long time, how can the body bear it?
Reasonably搭配 work meals
Some business professionals, when choosing business meals, prefer to select high-protein, high-fat foods such as seafood and steak, while consuming very little or no staple food. This practice is clearly incorrect.
Many Western fast foods and Western meals are mainly non-staple foods, with animal protein accounting for 70%-80%. However, according to relevant research, this dietary structure allows the body to absorb and utilize a maximum of only 30% of the protein consumed per meal, while 70% is wasted. This is because nutrients such as protein, fat, and carbohydrates in the diet influence and utilize each other during the metabolic process. The digestion, absorption, utilization, and storage of protein in the body require energy provided by carbohydrates; otherwise, it can lead to indigestion or loss of appetite. The Ultimate Guide for Office Workers' Lunches
Reminder: Staple foods should account for more than 60% of the total energy per meal. A balanced mix of meat and vegetables, with both red and green foods
For meat dishes, fish, shrimp, chicken, and duck are the preferred choices, followed by pork, beef, and lamb, which can reduce fat intake;
For vegetable dishes, ensure an adequate supply of fresh green leafy vegetables. The greener the color, the richer the vitamins they contain. Xiaoqingcai (a type of Chinese cabbage), youmaicai (lamb's lettuce), and kongxincai (water spinach) are inexpensive choices;
A mix of red and green means that in addition to green vegetables, you can also eat some red vegetables every few days, such as tomatoes, red peppers, carrots, and other foods rich in lycopene and carotene. This can effectively improve the body's antioxidant capacity and boost your spirits.
Note: Ensure a daily intake of 500 grams of vegetables and about 200 grams of fruit.
Consuming sufficient vegetables and fruits can also ensure the dietary fiber content in your diet. Office workers who sit at their desks for long periods, coupled with reduced physical activity, pose health risks for many people. Consuming a certain amount of dietary fiber daily plays a vital role in promoting good digestive function, preventing constipation, reducing blood cholesterol levels, lowering blood sugar, and preventing obesity, thus providing excellent health benefits.
In addition, you should also supplement with abundant vitamins and minerals. If you are too busy at work to eat more fruit, you can use some fruit juice drinks as a substitute, such as the various fresh-squeezed juices, orange juice, and vegetable juices available on the market.
If conditions do not permit, you can also take vitamin or mineral supplements. It is best to choose a comprehensive nutritional supplement; do not choose single-type, high-dose nutritional supplements, such as 400mg tablets of vitamin E. In fact, the daily requirement of vitamin E for a normal person is 14mg per day. If the goal is for beauty or anti-aging, 50mg per day is sufficient, and there is no need to take so much. Long-term, high-dose intake of vitamin E can increase blood viscosity and induce thrombosis. A Cup of Yogurt
Yogurt is rich in calcium, which not only helps maintain strong bones but can also stabilize your mood. In addition, yogurt contains probiotics that are beneficial to human health, which can aid digestion, enhance gastrointestinal function, and boost the body's immunity.