Avoid hastily eating lunch at your desk. Consuming takeout near your computer also risks transferring keyboard bacteria into your digestive system. Lunchtime isn't just for refueling—it's a crucial period for both physical and mental relaxation. Step away from your workstation during lunch.
Choose a restaurant requiring a 15-minute walk. After a busy morning, temporarily free yourself from the office chair that "ties your hands and feet." A 15-minute walk before lunch relaxes tense nerves and serves as an excellent appetite stimulant; a 15-minute walk after lunch aids digestion and boosts energy levels upon returning to the office.
Avoid buffet-style lunches whenever possible, as they are most likely to lead to overeating. If unavoidable, use a small plate. As the season of autumn dryness approaches, restaurants specializing in spicy hot pots or grilled meats are less beneficial for health than home-style eateries offering balanced meat and vegetable dishes.
A balanced lunch should follow this nutritional ratio:
One serving of carbohydrates: A grapefruit-sized portion of whole-grain bread, steamed buns, or noodles;
Three servings of vegetables: For vitamins and fiber. Prioritize leafy greens, ideally incorporating various colors, adjusted to individual appetite;
One serving of protein: Fish is the top choice,followed by shrimp or chicken, then red meats like beef, lamb, or pork. Portion size should be about the size of a business card.
These are the key details office workers should consider when eating. Hope this helps.
For busy white-collar workers, figuring out lunch is always a headache. Eating comfortably and deliciously requires time investment, while settling for fast food feels like shortchanging your stomach.
That's why many office workers choose to bring their own meals. But what should you pack?
Generally, it's best to bring rice as your staple food, since reheated rice retains its original texture.Thus, many opt to bring their own meals. So what should you pack?
For homemade lunches, rice is generally the best staple choice. When reheated, rice retains its original texture, whereas steamed buns and flatbreads tend to dry out and aren't suitable for microwave reheating. For vegetables, cucumbers, zucchini, pumpkin, and winter melon are excellent options.These vegetables contain fewer harmful substances, retain their texture and color well, and lose less vitamins than leafy greens. Steaming, braising, or stewing are ideal cooking methods. Additionally, Fan Min, Director of the Clinical Nutrition Research Institute at the Autonomous Region People's Hospital, suggests adding a splash of alcohol when cooking to neutralize the acidity in vegetables. This prevents the acid from separating magnesium ions from chlorophyll, which causes discoloration.
Packed lunches undergo two refrigerations and one reheating, inevitably leading to nutrient loss. If you eat a packed lunch at noon, it's best to consume something afterward to replenish lost nutrients. Opt for antioxidant-rich fruits after meals, or bring dried fruits like red dates, raisins, or walnuts.Fan Min notes that reheating causes significant loss of water-soluble vitamins. Those who frequently bring packed lunches should consciously increase fruit intake or take vitamin supplements.
Always use microwave-safe containers labeled "microwave-safe." When reheating, cover the container to prevent excessive moisture loss.Typically, microwave heating should be limited to about two minutes.
When temperatures consistently exceed 30°C (86°F), it's advisable to avoid bringing packed lunches, as food spoils rapidly in such heat, potentially causing gastrointestinal issues. Of course, lunch is the most important meal of the day, so daily packed lunches aren't ideal. Occasional packed lunches are sufficient for variety.