Lunch can be said to be the time for white-collar family to relax. Many people like to watch video while eating lunch at the computer. In fact, this practice is likely to lead to obesity. Today Xiao Bian will teach you how to lose weight and eat healthy lunch.
Don't have lunch in front of your computer
Many people are still sitting in front of a computer screen while they are eating. This habit does not allow the body to stretch properly and it is more likely to cause obesity. White-collar workers have a short break at noon, usually only half an hour to two hours. Many people do not make full use of it, preferring to shorten the meal time to chat or sleep.
Eating lunch in front of a computer can make you eat faster and more unknowingly. Eating too fast can easily burden the gastrointestinal tract. It is not conducive to the body's digestion and absorption of food nutrition, and this affects the normal functioning of mental or physical work in the afternoon. And if you eat too much, it will extend the time of the brain in an ischemic and hypoxic state, will also affect the efficiency of the afternoon.
2. Choose a farther restaurant
If time permits at lunch, it is better for you to eat at a restaurant farther from the company. Not only can you change your eyes to an environment, you can also increase your chances of walking and stretching your body. In general, a 15-minute walk can consume the equivalent of one or two rice calories.
3. Reasonable allocation of three meals and food
The three meals a day should be relatively regular. Under normal circumstances, breakfast is arranged between 6:30-8:30, lunch 11:30-13:30 and dinner between 18:30-20:00. The time for breakfast is 15 minutes to 20 minutes. For lunch and dinner, about 30 minutes is appropriate. It should not be too short or too long. When eating, you should chewing slowly, not gorging. Regular meals for three meals, do not hunger meal full meal.
Three meals a day should be a reasonable distribution of food. Under normal circumstances, the energy provided by breakfast should account for 25%~30% of the total energy of the day, 30%~40% for lunch and 30%~40% for dinner. The consumption of various types of food can be adjusted according to energy needs.
What nutrients should a healthy lunch have?
Fruit and vegetable
Fruits and vegetables contain a variety of phytochemicals that fight diseases, a variety of vitamins and trace elements that the body needs, and a lot of cellulose. Adding fruit and vegetables at lunch can make nutrition more comprehensive.
High quality protein
Taking a certain amount of protein for lunch can keep you active throughout the afternoon. Sources of quality protein include: cheese, nuts, tofu, tuna, eggs, and more.
Coarse grains
Coarse grains are rich in carbohydrates and can provide the body with the main fuel. Coarse grains contain more beneficial cellulose, trace elements and phytonutrients than refined foods. The coarse grains that can be added during lunch include: whole wheat muffins, brown rice and so on.
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