上班族怎样健康吃午餐

自己带饭菜炒八成熟自己带饭，既能保证荤素搭配、符合自己的口味，又能省钱省时，受到不少白领的推崇。

食品科学与营养工程学院副教授告诉记者，带饭时，选材很关键，应以适合多次加热的菜为主。

蔬菜以根茎类为主，如胡萝卜、芹菜、竹笋、西兰花、西红柿等；肉菜可多换换花样；主食应粗细搭配，如半份米饭加一块蒸红薯，或一个蒸土豆。

需要提醒的是，鱼和海鲜容易腐败、变质，不适合带。

一般，自带饭的品种较少，所以要讲究“混搭”。

“芹菜香菇炒肉丝豆干”就很不错。

符合联合国粮农组织提出的“一荤一素一菇”健康准则。

西红柿炒鸡蛋也不错。

不少人担心带饭容易变质。

要解决这个问题，首先挑对饭盒：以耐热又密封的为先。

可考虑买有厚壁的密封罐或不锈钢的密封饭盒。

其次，食物装到饭盒的2/3或3/4满度为宜。

最后，菜炒八成熟即可。

从营养的角度来讲，带饭最大的缺点，就是怕营养流失。

因此，要带的菜品炒至七八分熟就行，以防微波炉加热时进一步破坏其营养成分。

炒完后，要立刻装盒。

如果带凉拌菜，多加醋和大蒜泥，以抑制细菌。

食堂配餐多选几样荤素搭配在一些上班族的眼里，吃食堂就好像“赌博”，运气好才能合口味。

食品科学与营养系博士、副教授表示，食堂饭最主要的问题，就是营养流失。

蔬菜中有一些水溶性维生素、矿物质，应该是先洗后切。

但食堂多是先切再洗，营养物质易丢失。

所以一定要尽量多吃几种菜，保证营养摄入。

如今，有的食堂也提供自助餐。

注意不要拿得太多，吃得过饱。

餐厅拼餐多蒸煮少油炸有调查显示，三五同事，到餐馆拼餐，是20.4%白领的午餐选择。

餐厅食物选择多。

去较好的餐厅，卫生问题也有保障。

但拼餐也有不少缺点，如餐厅的菜品普遍用油较多、口味重。

若总是肉菜唱主角，难免会摄入过多能量，导致肥胖。

拼餐吃得健康与否，关键在于会不会点。

若4个人吃饭，以4菜为佳，冷热两个蔬菜、一个冷荤、一个荤素搭配的炖煮菜。

菜式要清淡，多蒸煮、少煎炸。

偶尔点宫爆鸡丁等口味较重的菜，作为调剂。

教授还支了一招：点个木须肉，瘦肉、鸡蛋、木耳、黄花菜都有了，营养配比很合理。

上菜后，要先吃米饭和蔬菜，再适当吃点肉，七八分饱即可。

外卖盒饭肥肉要扔掉米饭吃一半外卖盒饭胜在省事快捷，价格相对便宜。

对于忙碌的白领来说，一个电话全搞定。

可其存在的健康问题，也不容小觑。

有些中式的盒饭经营者缺乏食品卫生认知和营养常识，炒菜习惯重油重盐重味精，多用煎炒油炸。

因此中式盒饭通常油腻、口味重，样式变化少，搭配不合理，荤素失调，主食常常是单一的米饭。

为了节约成本，有些盒饭小作坊也不会提供新鲜的时令蔬菜。

为了保证饮食安全，叫外卖前，最好查清有没有食品卫生许可证。

一旦发现食材不新鲜、太油腻或太咸，就要换一家。

为了解决蔬菜不足的问题，可以选小份盒饭，与别人各点一份，然后拼着吃。

此外，中山大学孙逸仙纪念医院临床营养科何凤怡指出，米饭最好只吃一半；肉菜只吃1/3，肥肉、鸡皮等都要去掉。

留点肚子，每天带一个水果或酸奶，午饭后两小时左右吃；晚饭要记得补回中午的那一份绿叶菜。

Bring their own food is fried eight matureBring your own meal, which can not only ensure the meat and vegetables, to their own tastes, but also can save time /post/287.html and money, preferred by many white-collar workers. Associate professor of the College of food science and Nutritional Engineering,toldreporters, with rice, material selection is critical, should be suitable for the multipleheating dishes. Vegetables in rhizome, such as carrots, celery, bambooshoots, broccoli, tomatoes; meat dishes can be multi variety; staple food should be with thick, suchas half Steamed Rice plus a steamed sweet potato, or asteamed potatoes. What need reminds is, fish and seafood are easy to corrupt,degenerate, not suitable for belt.In general, with rice varieties less, so should pay attention to "mix and match"."Celery mushrooms fried shredded pork Dried tofu" is very good. Consistent withthe FAO puts forward "a stroke a meala mushroom" health standards. Stir fried tomato and egg is also good.Many people worry about rice with easy metamorphism. To solve this problem,first pick of the lunch box: to heat and seal for the first. Can consider to buy athick wall of the sealing lunch box sealed pot or stainless steel. Secondly, food is packed into the lunch box of the 2/3 or 3/4 full scale isappropriate. Finally, stir fried eight mature can. From the nutritional point ofview, rice with the biggest drawback, is the fear of loss of nutrition. Therefore, to bring the dishes and stir fry until cooked seven or eight minutes on the line, to prevent the microwave heatingfurther undermineits nutrients. Speculation after the box, immediately. If withcold dishes, add vinegar and garlic, to inhibit bacteria.Canteen catering more like Hunsu withIn the eyes of some workers, eat in the canteen as "gambling", good luck to hit the spot.Food science and nutrition Dr., associate professor of the Department said,canteen meals most major problem, is the loss of nutrition. Vegetables in somewater solublevitamins, minerals, should be washed before cutting. But the canteen is the first cut and then wash, easy loss of nutrients. So we must try toeat more vegetables, to ensure nutritional intake. Now, some of the canteenprovides buffet. Careful not to take too much, eat too full.Restaurant meals much less fried cooking spellA survey shows that three five colleagues, to the restaurant spell meal, 20.4%white-collar lunch. The restaurant food more choice. Go to a good restaurant,health problems also have security. But the spell meal also has many disadvantages, such as restaurant dishes, taste heavy oil more common. If youalways meat dishes to sing leading role, will inevitably consume toomuchenergy, leading to obesity. Spell meal to eat healthy or not, the key is will point. If the 4 person for dinner, with 4 dishes for the good, cold and hot two vegetables,a cold buffet, a meat andvegetables stew of vegetables. Light dishes, much lesscooking, frying. Occasionally point kung pao chicken etc. taste heavier dishes, as a swap.The professor is a trick: a moo Shu pork, lean meat, eggs, fungus, Lily had,nutrition ratio is reasonable. After serving, first to eat rice and vegetables, moreappropriate to eat meat, you can eat seven or eight.Take away lunch fat to throw rice to eat halfTake away lunch wins in the easy and fast, the price is relatively cheap. For busy white-collar workers, all get a telephone. Health problems, also should not beunderestimated. Some Chinese lunch managers lack common sense of food hygiene cognitionand nutrition, cooking salt used heavy oil heavy MSG, multi-purpose sautefried. Therefore, Chinese style lunch usually greasy, heavy taste,style change less with unreasonable, meat and vegetarian disorders, staple foodis often single rice. In order to savecosts, some small workshops, lunch will not provide the fresh seasonal vegetables. In order toensure food safety, a takeawayago, best know if there is no food sanitation license. Once found food is not fresh, too rich or too salty, to change a.In order to solve the problem of shortage of vegetables, can choose a smalllunch, and others a, and then fight to eat. In addition, the Zhongshan University Sun Yixian Memorial Hospital Clinical Nutrition Department He Fengyi pointed out that the best rice eat only half; meat eating only 1/3, fat, skin have to remove.Leave some room, every day with a fruit or yogurt, two hour after lunch to eatdinner around; remember that a green leafy vegetables back at noon.。