The main food is best to choose coarse food white-collar workers out to eat how to order properly
White-collar workers living in urban areas often have a lot of opportunities to eat out. Faced with a variety of recipes, will you order it? Xiao Bian wants to tell everyone that eating out should learn the correct ordering method so that it will not affect the health of the body.
White-collar workers go out to eat how to order properly
Cold dish is best to contain starch. Fan Zhihong, associate professor of Food Science and Nutritional Engineering at China Agricultural University, pointed out that cold dishes such as fish, meat, and eggs are not conducive to gastrointestinal health and nutritional balance, so it's a good idea to have some vegetarian dishes such as fern root powder, jelly powder, and glutinous rice. Wait. It is also possible to supplement the dietary fiber with oil-free large salads, fruit salads, etc.
Main dishes need to be diversified. Fan Zhihong said that the main dish should try to reach a ratio of three primes. Among them, there are not many meats but finesse; green leafy vegetables, fungi and other combinations of vegetables; and more meat and vegetable dishes. Tan Guijun, director of the Department of Nutrition at Tianjin First Central Hospital, reminded that the main course is to eat more fish, especially deep-sea fish. It not only benefits brain health but also promotes metabolism and helps control weight.
It is best to choose coarse grains for the staple food. The nutritional value of rice and steamed bread is not high, and the blood sugar rises quickly; fried rice, fried noodles, and crisp noodles contain oil, salt, or sugar, which is detrimental to health. Fan Zhihong said that staple foods containing buckwheat flour, buckwheat noodles, beans, and potatoes are the best choices for staple foods.
Fake "vegetables" is better off. Fan Zhihong suggested that when ordering, cooks can try to put as little oil and salt as possible. Practice steamed, boiled and stewed. Frying, pan-fried, and dry-pot fake “vegetablesâ€, such as San San, eggplant, dried beans, etc., are often washed “oil bathâ€, vitamins, proteins and other nutrients are also destroyed in large quantities, preferably less point.
The best low energy drink. Coke, juice and other beverages will increase the calories, the best point of boiled water, tea, chrysanthemum tea, barley tea and so on. Drink to limit, try not to drink on an empty stomach. Lisa Agrosa, a registered dietitian at the Massachusetts General Hospital, pointed out that studies have found that low-fat or fat-free yogurt does not have sugar and saturated fats, and that probiotics can burn fat. Scientists asked subjects to drink yogurt every day for dinner. After 6 weeks, they lost 3% to 4%.
In addition, what do you need to pay attention to eating out?
White-collar workers dining out notes
Dining out, pay attention to light home. After the feast, the diet after returning home must be light, prime, less oil and salt, and maintain a balanced diet as a whole. More priority should be given to supplementing the lack of vegetables, fruits, grains, and soy products on the feast. If you go to dinner at night and cannot change your diet, then it is recommended that you go for a walk for more than 40 minutes, and then make adjustments from your diet the next day.
With prime ingredients, prime ingredients. When eating out, be sure to have a sense of self-care, change the concept of ordering, pay attention to meat and vegetables, more vegetables, tofu, edible mushrooms and other vegetarian dishes, if you are worried about no face, you can write less common than fresh dishes. It is also best to give up greasy, fried foods. Animal-based foods (including fish, seafood, meat and eggs) should not be too many dishes. In principle, the number of dishes should not exceed 0.5 per person, while vegetables, edible fungi, etc. should reach more than one person per person. . People who are concerned about weight gain or those who have cardiovascular disease themselves, the ratio of meat to vegetables should be 1:3. The simplest method is to eat a mouthful of meat with three vegetables.
The cuisine is mainly light. Whether the raw material is meat or vegetables, it should try to avoid deep-fried and greasy, each table up to 1-2, it is recommended to salad, oyster sauce, dipping sauce, boiled, fried and less oil. If you can't decide on your own, or for other reasons, you can't avoid fatty foods, then eat an apple or papaya before eating, and give up any sweet drinks during the meal.
Eat a little carbohydrate-containing food before meals. You can have some soup before meals, if you don’t allow it, it’s better to eat food that can be used as a staple food. For example, yam quail, pumpkin, osmanthus fragrans, and steamed squash can help control appetite and avoid fasting intake. A lot of greasy food.
Do not drink alcohol to persuade wine. A moderate amount of drinking is good for health, but a greedy cup can hurt your health and at the same time add a lot of calories. Drink a few mouthfuls, you can change to barley tea that can help digestion, fresh fruit juice, plum juice and so on.
Breakfast also guarantees nutrition. Although on the outside, the nutrition of the breakfast still needs to be guaranteed. This will not only be good for health, but also be more conducive to weight control. You can choose some porridge products with a little salad, the latter being soy milk and steamed buns. If you don't have time, you must drink a glass of milk, eat some nuts, a bit of whole wheat bread, and one or two kinds of fruit.
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