Office workers often encounter dietary problems. “Unhealthy eating†may not be without a healthy diet, but rather without the opportunity and time to make a healthy lunch or dinner. In most cases, office workers will solve the problem by taking a takeaway or eating a snack at a small restaurant.
And are these fast foods really irreconcilable with health?
First, why do you say that fast food is not healthy?
Many people are skeptical about whether the food can be clean and healthy. It is not difficult to understand that fast food often has problems such as high oil, high carbon water and high salt, low protein, low vitamin and dietary fiber.
For example, many people choose to eat a casserole rice noodle as a meal. Even if you choose a broth at the end of the broth and add a quail egg, you can't cover the problem that the refined carbon water in the casserole rice noodles is easy to cause blood sugar fluctuations and high sodium and low protein. Such problems also exist in powdered staple foods such as rice flour and snail powder.
So choose a fried chicken burger with French fries and a cola set meal at the fast food restaurant?
Although the intake of protein in this fast food package is higher than that of the powder staple food, the intake of saturated fat of fried fort, fried chicken and French fries is far higher than that of a casserole. A high-carbon diet and a high-saturated fat diet are not a healthy match.
Second, can the fast food really not be eaten healthier?
There are Keep Jun tricks, fast food is not incompatible with health! Even a professional dietitian can't guarantee that every meal is made by himself, but they always make their own foods as reasonable and balanced as possible in a limited choice. See how dietitians eat fast food:
1, healthy meals and healthy salad
In the current first- and second-tier cities, there are already many healthy meals or healthy salads. All they have in common are mild cooking, mostly raw, roasted or fried. For example, a brown rice grilled chicken breast salad with a glass of milk is a very good lunch mix.
Need to pay attention to the choice of a staple food, such as brown rice, buckwheat or chickpeas, accompanied by a meat, such as chicken breast, salmon and other vegetables. Instead of just choosing a simple vegetable and fruit salad, even if there is less oil and less salt, there is no balance in nutrition.
2, Subway
Subway as a self-service sandwich bread, with reasonable mix, can also be eaten very healthy.
First, the subway has 6-inch whole wheat bread. The meat, turkey breast, roast beef and tuna are relatively healthy. With the right amount of cheese and vegetables, the final sauce is recommended to choose pepper or yellow. Mustard sauce, together with this, can also get very adequate nutrition.
3, 7-11 and other fast supermarkets
Sandwiches and boxed salads are served in the deli area of ​​a large supermarket or in a fast supermarket like 7-11, Lawson, or a similar dish like "good stew". Choose chicken rolls, radishes, eggs, konjac, etc. very healthy.
4. McDonald's KFC
Yes, dietitians also eat McDonald's! McDonald's KFC is a Western-style fast food restaurant that is more or less available in cities across the country. Fried chicken and French fries are well-known fried foods, but there is no relatively healthy choice.
For example, also as a burger, choose a non-fried meat burger such as sizzling chicken burger, which is lower in calories than the fried hamburger in the sizzling chicken burger. The snack can choose corn husk instead of french fries, with a cup of soy milk. .
In this way, McDonald's KFC, the intake of saturated fat, salt and added sugar have been significantly reduced, while maintaining the characteristics of Western-style fast food quality protein, the right amount of staple food.
5, Shaxian snacks
The popular Shaxian snacks in the country contain a wide variety of foods. The relatively healthy combination is the chicken leg rice set - chicken leg + dried bean curd + green vegetables + eggs + rice.
Chicken legs and dried bean eggs can provide sufficient protein, which is rare in traditional Chinese food. If you peel the chicken legs when you eat, this meal can be regarded as a very healthy and nutritious combination of Chinese fast food.
6, ramen or noodles
Pasta is actually more likely to cause excessive intake of carbohydrates than rice. For example, a normal bowl of beef ramen is enough to satisfy the adult male's demand for carbon water. For women, it is recommended to choose a small portion, or leave some not to eat.
The disadvantage of ramen is that there are too few side dishes. It is better to choose a set of eggs or salad with ramen. Of course, people with conditions can add another piece of meat. Beef is a very good source of protein.
If you choose to eat noodles, while controlling the amount of noodles, the toppings are suitable for the presence of protein and vegetables. Tomato and egg or green pepper shredded noodles are more suitable than pure miso.
7, Mala Tang
Mala Tang is similar to casserole rice noodles. Even if you choose broth, you will face the risk of high salt intake. Under normal circumstances, rice noodles and mala is not very recommended as a meal. But if you really want to eat, there are a few suggestions to eat more "clean."
First of all, the choice of side dishes, staple food can be replaced by starchy vegetables, such as potatoes, sweet potatoes, yam and so on. The source of the protein is not recommended for processing meatballs. It is more appropriate to choose 5-7 quail eggs, along with a large number of green leafy vegetables. Finally, remember to smack a little salt and less sesame sauce with the store!
Third, follow these four basic principles and be your own nutritionist
What is the law? There are still a lot of fast food Keep Jun did not comment, but master the following principles, you can also be your own nutritionist, whether you are doing it or eating out, you can be cleaner and healthier.
1, the main food is reduced by half
In the Chinese diet, the most important thing for a meal is the staple food. Whether it is rice, buns, noodles, flour or dumplings, the excessive intake of carbohydrates from the staple food is a dietary habit that needs to be changed. Excessive intake of long-term refined carbon water will not only cause obesity, but also cause insulin resistance to induce diabetes, which can be confirmed from the growth trend of obese people and diabetes in China in recent years.
Want to eat healthier, the amount of carbon water needs to be controlled. Most people in the country are accustomed to eating a full-fledged meal. In fact, if it is a non-heavy manual worker, the intake of carbon water in this meal is already far overdone. Must eat so much to eat enough? That's because meat, eggs and vegetables are eaten too little, minus half or at least one-third of the staple food, adding some protein and vegetables will be healthier. (Don't go with Keep Jun to pick up the potatoes? Potatoes, sweet potatoes, yam, oysters, and pumpkins are all staple foods!)
2, more protein and good
The first point is that excessive intake of staple foods is often associated with insufficient protein intake. As a country with plant-based foods, the proportion of high-quality protein in the national diet is very unsatisfactory.
As an important nutrient that constitutes human tissues and organs, protein is indispensable in the status of diet. More importantly, a high-quality protein can make up for the lack of satiety in the loss of staple food.
3, as little oil as possible and less salt
Whether it is accustomed to eating Chinese food or Western food, fried food and fat meat are the most rejected. For example, the braised pork in the Chinese food, the sautéed meat and the lard in the meat dumplings, the fried chicken in the western food, the French fries, the pork chops, and the like.
These foods are often high in saturated fatty acids and are very detrimental to the cardiovascular health of the human body. Combined with excess carbohydrates caused by excessive staple foods, it will greatly increase the risk of obesity, hyperlipidemia and other metabolic diseases.
4, as many vegetables as possible
Vegetables not only provide the necessary vitamins and minerals, but dietary fiber also helps to increase satiety and reduce oil absorption. If you are used to eating Western-style salad, don't worry, Chinese food is recommended to have more vegetables!
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