What should Office Workers have for Breakfast
For office workers, busy work has already exhausted the power of the predecessor. Things in life are naturally as simple as they can be. However, there are some things that cannot be saved, like breakfast. So what should office workers eat for breakfast? Let’s listen to our suggestions.
Three principles of nutritious breakfast
1. Eat a breakfast with less fat
What should office workers eat for breakfast? Choose foods with less fat, such as cereals. From a nutritional point of view, this trend should be promoted. For example, a small bread spread with butter, jam and cheese, plus an egg for breakfast contains about 7 times more fat than whole milk, fruits and cereals.
2, cereal breakfast should be favored
A good breakfast should include three things: cereals (such as unwheat semolina bread, eight-treasure porridge, black rice bread, wowotou, fennel vegetable bag, etc.), fruits and dairy products. It is best to drink milk with less fat. Whoever eats such a breakfast will kill three birds with one stone; rich in carbohydrates, less fat, rich in vitamins and minerals.
3, pay attention to intake of vitamins, folic acid and iron
The breakfast of women aged 25-40 should meet at least 50% of their daily vitamin and folic acid, especially vitamin C and iron requirements. Today, most women do not get enough iron and folic acid from food. If possible, it can be supplemented from lunch and dinner. Meat, offal, millet, and fennel can meet the daily requirement of 10 to 18 milligrams of iron. Vitamin B can be taken from lean meat, fish, liver, whole wheat bread, potatoes, peanuts and other foods.
1, whole wheat bread
Many people now choose to eat bread in the morning because bread is available everywhere and eats faster, but there are many types of bread, and the healthiest one is whole wheat bread. Only whole wheat bread does not contain excessive yeast. , Because yeast will promote excessive gastric acid secretion and harm the stomach, and whole grain bread contains a lot of vitamins, cellulose and minerals. Coarse grains are good for the health of the human stomach, and eating more will not gain weight, but can promote the excretion of toxins from the body Conducive to human health.
According to a study by the American College of Nutrition, women who add a little protein to breakfast can maintain 4 hours less hunger than those who eat breakfast without protein. And eating eggs can supplement protein, and the protein part of eggs contains a lot of protein. Eggs must be cooked, because there are bacteria in raw eggs, and eggs should not be eaten too much. Because eggs are both high-protein and high-cholesterol foods, people with poor biliary function must pay attention to eating less.
In a busy living environment, people often don’t pay attention to breakfast nutrition, and just eat perfunctorily. In fact, if you want a healthy breakfast and don’t want to bother, why not eat a banana. Bananas contain almost all vitamins and minerals, so a variety of nutrients can be easily ingested from bananas. And bananas contain a lot of potassium and magnesium. Potassium can prevent blood pressure from rising and muscle cramps; while magnesium has the effect of eliminating fatigue. It can maintain energy for a long time and support the work consumption in the morning.
The time in the morning is always very urgent, it is impossible to be too rich. If you want a big boost in nutrition, you might as well take in enough carbohydrates before drinking a cup of yogurt. Because yogurt is fermented from pure milk, in addition to retaining all the nutrients of fresh milk, lactic acid bacteria can also produce a variety of vitamins necessary for human nutrition during the fermentation process, such as vitamin B1, vitamin B2, vitamin B6, and vitamin B12 Wait. It has the functions of regulating immunity, preventing intestinal infections, improving gastrointestinal function, and can also promote intestinal peristalsis, which is conducive to laxative.
Strawberry is rich in nutrients, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids, calcium, phosphorus, iron and other minerals. In addition, it also contains a variety of vitamins, especially the vitamin C content is very rich, every 100 grams of strawberry contains 60 mg of vitamin C, which can activate cells and have a nourishing effect on the intestines and stomach. The carotene contained in strawberries is an important substance for the synthesis of vitamin A and has the effect of improving eyesight and nourishing liver. Strawberry also contains pectin and rich dietary fiber, which can help digestion and smooth stool.
We should all know that spinach is a sacred thing in food. Its stems and leaves are soft and tender, delicious and colorful. It is rich in vitamin C, carotene, protein, and minerals such as iron, calcium, and phosphorus. It has the effects of anti-aging and promoting cell proliferation. It can not only activate brain function, but also enhance youthful vitality. Moreover, spinach contains a mineral that women are more likely to lack-magnesium. If women’s daily intake of magnesium is less than 280 mg, people will feel tired. The role of magnesium in the human body is to convert carbohydrates in muscles into usable energy.
7, cooked meat
What should office workers eat for breakfast? As we all know, eating meat can provide high-quality protein and high-energy fat, as well as certain vitamins and minerals. These are inseparable from our body’s healthy growth, intellectual development, and physical durability. . Moreover, when raw meat is cooked, some flavor-forming substances will be dissolved. These flavor-forming substances are extracts, which can promote appetite and increase the secretion of digestive juices, which is beneficial to the digestion and absorption of ingested materials by the stomach and intestines.
Speaking of what to eat for breakfast for office workers, we have to mention some wrong ways of breakfast. Everyone must take a warning.
1. No breakfast
Absence of breakfast and insufficient intake of energy and nutrients can easily lead to symptoms such as iron deficiency anemia and malnutrition. In addition, if you skip breakfast, you will not choose food when you eat lunch, it is easy to consume too much energy, which will be converted into fat in the body, increasing the risk of obesity.
2, eat buffet breakfast
It is best not to choose a buffet for breakfast, because the human body is empty after a night of rest. A generous buffet is easy to eat, and you often can’t refuse foods such as donuts and fruit cocktails. On the contrary, simply eat some egg products, oatmeal, fruit and milk for breakfast, which is convenient and healthy.
3, drink freshly squeezed juice
When you squeeze juice with your home blender in the morning, please remember that the vitamins, minerals and cellulose in the fruit will be lost in this process. On the contrary, a glass of water and a fruit instead of juice can not only supplement enough nutrients, but also help you reduce calories.
4, intake of high-calorie food
tempting doughnuts and muffins, French fries, burgers and other high-calorie foods, must not be eaten for breakfast. Not only is it easy to make people obese, but the nutrients obtained from eating these foods for breakfast are also not enough, and it is more likely to make people feel tired at work. If you are determined to live a healthy life, please refuse these foods.
5. Eat high-sugar foods
Some people like to eat sugary cereals for breakfast. In fact, excessive sugar may not only make you fat, but also consume your energy. When the metabolism slows down, you will feel drowsy at work in the morning. Eating high-fiber, low-sugar foods for breakfast is the right choice.
6. Excessive caffeine intake
A cup of coffee or tea for breakfast can help you increase your metabolism and improve your mood, but you must not be greedy for a cup. Caffeine is a central nervous system stimulant. Once consumed in excess, it can cause a series of physical and psychological adverse reactions, such as nervousness, irritability, anxiety, and palpitations.
What should office workers have for breakfast? It’s easy to get exhausted after a day at work. If you don’t eat breakfast well, you get tired easily. Many office workers eat high-calorie, high-sugar foods and fruit juices for breakfast, which is actually unhealthy. This will make you more prone to fatigue.