10 Bad Dietary Habits for Office Workers
Most busy office workers don't pay much attention to their eating habits. It's only when illnesses like stomach problems, diabetes, and obesity catch up with them that they realize it was caused by their poor daily dietary habits...
Skipping Breakfast
Accusation: It severely harms the stomach, prevents you from working with full energy, and also makes you look "older." Researchers at the University of Erlangen in Germany, after a long-term study of 7,000 men and women, found that 40% of them habitually skipped breakfast, and their lifespan was, on average, 2.5 years shorter than the other 60%. Another university, in a study of people aged 80-90, found that one of their common traits for longevity was: eating a hearty breakfast every day.
Punishment: For breakfast, try to make your food appetizing, delicious, and sufficient in quantity and quality. It should be small in volume but high in energy and quick and easy to prepare. In terms of food selection, pay attention to a balance of dry and wet foods, and both meat and vegetables.
Too Rich a Dinner
Accusation: Insulin levels in the blood peak in the evening. Insulin can convert blood sugar into fat, which accumulates on the walls of blood vessels and the abdomen. Eating a dinner that is too rich will, over time, lead to weight gain. At the same time, a prolonged rich dinner can also disrupt the body's natural biological clock, making it easy to develop insomnia.
Punishment: First, eat dinner early, which can significantly reduce the incidence of urinary tract stones. Second, eat a light dinner. Dinner should be primarily vegetarian, with more fresh vegetables and minimal intake of excessive protein and fatty foods. Third, eat a small dinner. Generally, the calories provided by dinner should not exceed 30% of the total daily caloric intake.
Drinking Too Much Coffee
Accusation: 1. It reduces fertility. Drinking one cup of coffee per person per day can lower the conception rate by up to 50%. 2. It increases the risk of heart disease. Coffee contains a high concentration of caffeine, which can alter heart function and increase cholesterol in the blood. 3. It reduces work efficiency.
Punishment: Drink less.
Constantly Eating Raw Food at Banquets
Accusation: It can lead to various parasitic diseases.
Punishment: 1. Drink fresh vegetable and fruit juice daily. 2. Eat fresh vegetables cold-dressed, with a moderate amount of vinegar and less salt. 3. Eat raw foods like fruit first, followed by cooked foods, to avoid an increase in white blood cells.
Eating Fruit as a Main Meal
Accusation: It can lead to deficiencies in substances like protein, causing nutritional imbalances and even triggering diseases.
Punishment: Go online first to see what foods are suitable or unsuitable for your body type.
Eating Too Quickly
Accusation: It burdens the digestive system and leads to obesity. Eating too quickly means food is not chewed thoroughly, which hinders the initial digestion by food and salivary amylase in the mouth, placing a burden on the digestive system. Short chewing time keeps the vagus nerve in a state of over-excitement, and over the long term, this can easily lead to obesity due to hyperphagia.
Punishment: Try to make your teeth and tongue move a little slower.
Inadequate Water Intake
Accusation: It can lead to brain aging; trigger cerebrovascular and cardiovascular diseases; and affect kidney metabolic function.
Punishment: Drink more water and urinate more frequently.
Excessive Alcohol Consumption
Accusation: Heavy or frequent drinking can cause alcohol poisoning in the liver, leading to inflammation and enlargement, and affecting the reproductive and urinary systems.
Punishment: If you drink, you must first learn how to drink. From a health perspective, red wine is the best choice. Drinking after 2 p.m. is safer. Because the concentration of alcohol dehydrogenase—the enzyme that breaks down alcohol in the stomach—is low in the morning, the same amount of alcohol is more easily absorbed, causing greater damage to the liver, brain, and other organs. Additionally, drinking on an empty stomach, before bed, when you have a cold, or when emotionally upset is not advisable. A person weighing 60 kg should limit their daily alcohol intake to less than 60 grams. According to the metabolic rules of alcohol, the best food to pair with it is high-protein and vitamin-rich food. Avoid eating cured fish, sausages, or cured meats with alcohol, as these smoked and cured foods contain large amounts of pigments and nitrosamines, which react with alcohol, not only harming the liver but also damaging the oral and esophageal mucosa, and even inducing cancer.
Smoking After a Meal
Accusation: Smoking a cigarette after a meal exposes you to more toxins than smoking ten cigarettes at other times. This is because after eating, gastrointestinal motility and blood circulation speed up, and the body's ability to absorb smoke enters an "optimal state," making it easier for toxic substances in the smoke to enter the body.
Punishment: Quit smoking completely.
Brewing Tea in a Vacuum Flask
Accusation: Tea is best brewed with water around 80°C. If you steep tea leaves in hot water in a vacuum flask for a long time, it's like simmering them over a low flame. This destroys the vitamins in the tea, causes a large amount of tea essence to evaporate, and leads to excessive leaching of tannins and theophylline.
Punishment: Change your cup.