158177

Take care of yourself, a version of working people. How to eat healthily

Take care of yourself, a version of working people. How to eat healthily

Nowadays, many working-age people are faced with illnesses. Even young people in their early 20s look energetic and healthy. But with repeated behavior each day while working When entering the age of 30, it may cause disease. Various illnesses come flooding in symptoms or diseases that happened to people of this age. Often associated with lifestyle behavior Whether it’s stress, back pain, or muscle pain. Bladder inflammation from sitting for hours at work These symptoms, together, are called office syndrome, sure enough.

Another sickness that many office workers are facing. is a disease related to eating behavior Like belly fat, obesity, diabetes and high blood pressure. This is because the food choices of office workers or people of working age are limited by many factors such as time. The menu has not many choices. Focus on quick and easy menus. even eating little by little that can cause bad health as well

This has a way to eat that will help young people. Including people of working age who are healthy and far away from various diseases. Let’s go and see.

Breakfast is important for brain function in working people.

In fact, breakfast is important for people of all ages. Especially with school-age children and adults in working age. Skipping breakfast can lead to low blood sugar levels. Not enough nutrients to feed the brain Resulting in the brain not working fully or may cause dementia.

Breakfast for office workers or working people Try to choose black coffee without sugar, grilled pork sticky rice without lean. Change from Patongo to steamed buns or dumplings. Choose hot soy sauce Substitute grains for super-sweet iced tea. Or will it be fresh milk, skim / lack of fat? Eat with whole wheat bread, it’s in the stomach. But if you have time Pork porridge or pork porridge with egg It’s a good breakfast and gives you complete nutrition.

In addition to the benefits that the body will receive from breakfast Eating breakfast will also help you avoid getting too hungry or hungry for lunch.

The lunch menu for working people Should focus on vegetables and lean meats.

Lunch is the toughest meal and always ends up on the same menu. Many a la carte dishes, including rice and curry, are often full of oil. Especially with the menu of fried eggs, omelettes that are ordered plus added. which the oil that flows like this soup If it accumulates a lot within the body, it risks causing heart disease. or high blood fat.

Try to change from the greasy oil menu. to a menu that focuses on vegetables and lean meats Vegetables are rich in vitamins, minerals and nutrients essential to the body. Helps nourish the nervous system and brain Increase the body’s immunity to fight various germs well, suitable for office workers who work hard all day.

meat part Of course, it’s protein that provides energy to the body. There is also research from a university in Japan saying that if enough meat is consumed every day, the body will remain vigorous even after getting older. The amount of meat or protein that young people of working age should eat each day. Is about 6 tablespoons, but anyway. It should be lean meat. Otherwise, it can lead to an increase in bad cholesterol in the blood. Because it’s from meat, it’s high in both saturated fat and trans fat.

Healthy lunch that we would like to recommend to working people. If it’s rice and curry or a la carte food, try to choose a menu that has a lot of vegetables, such as suki soup with separate dipping sauces. To control the amount of sodium, stir-fry various vegetables or if it is a topping menu, you can order additional vegetables as well. For those who do not eat vegetables Should avoid meat such as crispy pork, pork belly, including lean meat Switch from omelets or fried eggs to boiled eggs. And the pork leg rice is better to order the meat only. noodle menu If it’s good for health I ordered without fried garlic. and cook less

For supper, You can use the same principle for lunch. Or can choose to be a Cheat Meal to hang out with friends as well. However, they should be careful not to drink too much alcohol. I won’t be able to get up and go to work.

Healthy drink for working people Must be a little sweet

For working people, it is impossible to lack beverages such as tea, coffee , which help to increase energy and rejuvenation. And everyone probably already knows that these drinks Each glass has a fair amount of sugar. This high amount of sugar can cause you to have belly fat, obesity, and if consumed regularly, it can lead to diabetes. Especially if any shop uses non-dairy creamer that is full of trans fats. It is harmful to the heart and blood vessels as well.

But if you starve at all, you probably won’t be able to. Otherwise, where will you get the strength to really work? Therefore, try to gradually adjust the behavior from sugary drinks. Ordered a less sweet version. Change from condensed milk or non-dairy creamer. Is it skimmed milk, skimmed milk or soy milk? If you want to drink coffee It should be black coffee without sugar. As for soft drinks, try changing to 0% sugar and most importantly, do not forget to drink water during the day. because water can help refresh your body And water is also an important part in the operation of various systems. in our body as well

Snacks for working people Switch from sweets rich in sugar. It is a fruit that contains both minerals and vitamins. snacks or snacks An indispensable thing while sitting at work or in meetings. Until causing many people to have habits of eating little by little that destroy their health unknowingly But if there is no snack to eat during the day, it would be drowsy and sleepy, right? When you can’t quit better go see that What kind of snacks will not harm the health of us office workers?

Techniques for choosing snacks for working people The first is to refrain from sweets that are high in sugar. Even sugar will help rejuvenate. But too much sugar can make you sleepy. They are also at risk of abdominal obesity, obesity and diabetes. as well as crunchy snacks that are salty and rich in MSG Try sharing it with several people so the amount of sodium you receive is not too much. If you want to eat bread Try switching to whole-wheat bread, which contains more vitamins and nutrients than white bread or carbohydrate-only bakeries.

Snacks for working people that we would like to recommend are fresh fruits that are rich in minerals and vitamins. Completely abstain from dried fruits! Low-sugar fresh fruits that we would like to recommend, such as oranges, guava, papaya, rose apple, etc. or are root crops and grains such as corn, boiled potatoes, boiled taro, boiled taro, boiled pumpkin and various types of beans. Or if you’re very hungry, 1 banana will help you stay in your stomach until dinner anyway.

I want to be a healthy working person Try eating according to the principle of 2: 1: 1.

Principle 2: 1: 1 is the principle of determining the right amount of food in each meal. By dividing the dish into 4 equal parts:

• 2 portions of vegetables : preferably fresh vegetables or boiled vegetables of all kinds. by assorting different types of vegetables
• 1 portion of rice : if you can choose, you should choose unpolished rice, such as brown rice, coarse rice or riceberry rice. If it’s bread I should choose whole wheat bread or whole grain bread.
• 1 portion of meat: Choose lean meats such as pork, red meat or low-fat meats such as chicken and fish. You can also switch from meat to other proteins such as eggs, tofu or soy protein.

The principles of this item may be convenient for working humans who have enough time to cook for lunch by themselves, as they may be too complicated to order at the rice, rice, curry or à la carte dishes.

Good and nutritious food will increase brain function. and make the body stronger but besides food should keep exercising get enough sleep and find time to relax from work Because no matter how hard the work is, work life balance is equally important. So don’t forget to take care of your health. so that you can wake up early to work brightly every day.