Office workers often take care of their food because they are busy with work. Most people spend their days with fast food. In fact, the dietary health of office workers needs to pay more attention.
Office workers can eat food and can fight fatigue
Eat more vegetables and less meat. The fat, protein, etc. of meat foods are incompletely metabolized when carbohydrates are insufficient, thereby accumulating more toxic waste ketones in the blood, causing symptoms such as nausea and fatigue. Excessive intake of protein also increases the burden on the liver and kidneys and induces many diseases. Vegetables and fruits contain a variety of vitamins, minerals, and phytochemicals that have antioxidant capacity and can prevent fatigue caused by the lack of minerals such as potassium and magnesium. Fish contains high levels of unsaturated fatty acids that can be properly ingested, have antioxidant capacity, and can improve chronic fatigue.
Proper intake of coarse grains. The staple foods of rice and wheat flour are rich in minerals and vitamin B1 in the outer layers of the grains and aleurone. The finer the grain is processed, the more the grain and aleurone layers are removed, the more minerals and The more vitamin B1 is lost. Vitamin B1 plays an important role in generating energy and maintaining the function of the nervous system. Long-term lack of vitamin B1 can cause chronic fatigue. Daily can be properly increased, such as whole wheat bread, corn, sweet potatoes and other foods, can also be added to the white rice, a small amount of red beans, oats, corn, cooked grains porridge drink.
Adhere to enough water every day. Inadequate intake of water can make people feel thirsty, restless, and physically weak. In severe cases, they can cause shock and even death. When we feel thirsty, the body has lost water. Drinking enough water can help the absorption of nutrients and accelerate the excretion of toxic substances in the body. When it comes to fatigue, drinking a glass of cold water is a good choice.
A small amount of nuts are used as snacks. Nuts are rich in α-linolenic acid and vitamin E. They have antioxidant effects. They are also high-energy foods. Eating a small amount of nuts during stressful work can provide some energy for the body. Nuts contain more fat and should not be eaten too much at a time. 1 or 2 times a day, 2 walnuts or 15 peanuts each time.
Office dining 5 tips
1, pay attention to breakfast
General advice Breakfast should include a hot drink, a dairy product, a fruit and a cereal. Nutrition experts believe that 20-25% of the energy needed during the day is provided by breakfast. Without breakfast, getting up after 2 or 3 hours causes hypoglycemia (lower levels of sugar in the blood), resulting in poor health (fatigue, headaches, extreme hunger). Having no appetite or lack of time is usually an excuse for ignoring breakfast... In this case, for your health, it is best to force yourself to have some snacks in the office later to supplement the lack of breakfast. For this purpose, you can have a bottle of drink in your bag, a cup of yoghurt (up to 2 hours in the refrigerator) or a box of fruity milk, a fruit (apples, oranges, plums...), some A pancake or a nutritious cereal bar.
2, for lunch time
When you are not able to go to work with your colleague when you are working on a meal, you may call a sandwich and swallow it in a rush of information. It is best to give yourself a real rest, even if it is short (at least 20 minutes), it must also avoid eating under pressure. Go out to buy a lunch and sit in a place like a public garden: you can breathe fresh air without having to eat it in a hurry, and digestion will be good. Don't forget to add a yogurt and a fruit to your lunch. In any case, even if you are very busy, you should pay attention to eating slowly, because saliva can also help digestion.
3, in the dining room to do optimization
Many people eat lunch in the canteen every day. Of course, as long as you choose, a balanced diet is still very possible. To avoid eating hot (pies, pizzas) and bacon foods, they all contain a lot of fat that is not easily noticeable. The main course can choose a fish or meat, with some vegetables (a little starchy food and a lot of green vegetables). Finally a dairy dessert (yogurt, cream dessert, foam protein), a small puree or a fruit salad. Of course don't forget to bring a yogurt and a fruit to eat in the afternoon.
4, often drink water
The temperature in the office is often high and it is important to add water. It is recommended to drink at least 1.5 liters of water daily. If possible, be sure to limit drinking soda (high sugar, no thirst quencher) and coffee. To know that drinking too much coffee will lead to reduced attention, increased pressure, rapid heartbeat, high blood pressure, and due to its diuretic function, will lead to loss of water.
5. "Smart" afternoon tea
Do you often eat snacks? Don't eat too much! Instead of buying a pile of sweets, you might as well store some food in the desk drawer (or, save some dairy in the refrigerator), and eat a balanced snack when you're hungry: biscuits, dairy products, cereal bars or a fruit. Afternoon tea can not only replenish the hunger, replenish energy, and make you no longer have to “tuck in!†to snacks!
1, pay attention to breakfast
General advice Breakfast should include a hot drink, a dairy product, a fruit and a cereal. Nutrition experts believe that 20-25% of the energy needed during the day will depend on breakfast. Without breakfast, getting up after 2 or 3 hours causes hypoglycemia (lower levels of sugar in the blood), resulting in poor health (fatigue, headaches, extreme hunger). Having no appetite or lack of time is usually an excuse for ignoring breakfast... In this case, for your health, it is best to force yourself to have some snacks later in the office to supplement the lack of breakfast. For this purpose, you can have a bottle of drink in your bag, a cup of yoghurt (up to 2 hours in the refrigerator) or a box of fruity milk, a fruit (apples, oranges, plums...), some A pancake or a nutritious cereal bar.
2, leave lunch time
When you are not able to go to work with your colleague when you are working on a note, you may call a sandwich and swallow it in a rush of information. It is best to give yourself a real rest, even if it is short (at least 20 minutes), it must also avoid eating under pressure. Go out to buy a lunch and sit in a place like a public garden: you can breathe fresh air without having to eat it in a hurry, and digestion will be good. Don't forget to add a yogurt and a fruit to your lunch. In any case, even if you are very busy, you should pay attention to eating slowly, because saliva can also help digestion.
3, in the dining room to do optimization
Many people eat lunch in the canteen every day. Of course, as long as you choose, a balanced diet is still very possible. To avoid eating hot (pies, pizzas) and bacon foods, they all contain a lot of fat that is not easily noticeable. The main course can choose a fish or meat, with some vegetables (a little starchy food and a lot of green vegetables). Finally a dairy dessert (yogurt, cream dessert, foam protein), a small puree or a fruit salad. Of course don't forget to bring a yogurt and a fruit to eat in the afternoon.
4, often drink water
The temperature in the office is often high and it is important to add water. It is recommended to drink at least 1.5 liters of water daily. If possible, be sure to limit drinking soda (high sugar, no thirst) and coffee. To know that drinking too much coffee will lead to reduced attention, increased pressure, rapid heartbeat, high blood pressure, and due to its diuretic function, will lead to loss of water.
5. "Smart" afternoon tea
White-collar workers diet errors:
People who drink less than white-collar workers need to develop the habit of drinking before drinking, and drink more water every day. This helps prevent the occurrence of diseases such as hypertension, cerebral hemorrhage and myocardial infarction.
Tea with an infusion cup Tea contains a large amount of tannic acid, theophylline, tea scented oil and various vitamins. If the tea is soaked in high-temperature water for a long time with a thermos cup, all the vitamins in the tea will be destroyed. Theophylline is leached in large quantities.
Excessive consumption of alcohol or regular alcohol consumption can lead to alcohol poisoning and inflammation, swelling, affecting reproduction and urinary system.
Often full of dinner fullness, more harmful to the body.
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