Top 10 healthy dishes for lunch at the office
Saturday, January 14, 2017
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To view all day breakfast alone is not enough. Let's look at ten of regular snacks for the office.
The working day is in full swing and there is still a lot of cases, and the stomach is already reminds himself dissatisfied rumbling? It is not surprising, because even the most hearty breakfast, our body is not enough to fully work the whole day.
The active mode of life and the heavy workload on the job dictate the rules: we often do not have time for that, just to eat, not to mention healthy eating. So often we are content snacks: sandwiches, chips, salted crackers, cookies, and further aggravated by the deplorable state of our stomachs.
"Dry snacks deliver a lot of problems" - says dietician Natalia Samoilenko. - First of all, they lead to dehydration, which causes a drop in performance, lethargy and fatigue. Second, the fast food and all kinds of pies contain large amounts of fat. The constant use of energy-dense foods leads to obesity and problems with the gastrointestinal tract. Yes, and filling in the pies, as you could see, it is very far from the concept of natural.
Corn sticks, cereal, bread and biscuits - is not the best foods for lunch. They also contain high amounts of sugar, margarine and flour and, of course, is only harmful to health. For example, high sugar content causes fluctuations in blood glucose that leads to sharp changes in mood.
Top 10 healthy foods for office
1. Oatmeal and buckwheat porridge
The advantage of these dishes - easy to prepare. It is enough to pour oat or buckwheat flakes with boiling water and let stand for 15-20 minutes.
These cereals are rich in protein, carbohydrates, minerals, vitamins and fiber. As can be brewed from cereals and bags, but should be read cereals such packaging and carefully choose without additives, stabilizers, emulsifiers, etc.
2. Muesli
Grab a snack and muesli, their Gulf of milk or yogurt. The only "but" - the package of muesli, too, need to study on the presence of these non-natural supplements, a large amount of sugar, etc.
3. Cheese
As a snack is good cheese in its original packaging or in a vacuum container. It is better to buy just before lunch, because the store is a product without a cold can be no longer than three hours.
The curd contains easily assimilated protein - casein, which has a high nutritional value and to fully replace other animal proteins. 300 g of cheese - a daily dose of protein required for the body.
Also in the cottage cheese in calcium and phosphorus, which contribute to the formation and strengthening bone.
4. Boiled Egg
Eggs are rich in protein, they also contain a lot of Vitamin D - it is necessary for strong bones and beautiful teeth, nails and hair, since regulates the level of calcium in the body.
5. Seasonal vegetables
Vegetables, for example, fresh tomatoes, cucumber, sweet pepper (if the season), a sprig of greenery can be taken out of the house. Vegetables and herbs are able to live a day without a refrigerator. They contain essential vitamins and minerals.
When fresh vegetables out of season, should be fine homemade pickles - pickles, tomatoes, sauerkraut.
6. Boiled chicken
Boiled chicken for those who worry about their figure - in chicken meat low in fat. At the same time, chicken and glutamine rich protein, which stimulates the nervous system.
Keep boiled chicken meat without refrigeration can be almost 5 hours, but only at a temperature of no more than 20 ° C. By the way, thanks to longer shelf life, chicken advised to take the road - for example, to eat on the train.
A fine of boiled chicken sandwich: a slice of bread and some vegetable.
7. Kefir, fermented baked milk
Kefir or fermented baked milk improves metabolism, promotes excretion of toxins and accumulated metabolic products, improve the cardiovascular system, liver, kidneys and other internal organs.
Such healing properties yogurt and fermented baked milk have due to the high content of vitamins, especially B vitamins, C and A, and trace elements.
8. Red fish
Instead of a sandwich with chicken, you can make a sandwich with salted red fish - salmon, salmon, trout, pink salmon.
Such fish rich in omega-3 fatty acids, which, in particular, to improve the condition of our vessels and thus reduce the risk of cardiovascular diseases. In addition, fish is rich in digestible protein and phosphorus, which is essential for the normal structure of bones, nails and teeth and their fortress.
9. Potatoes in their jackets
Potatoes in their skins can be easily prepared in a microwave oven. The main thing - do not forget to pierce the skin, or under the influence of microwave potatoes may explode.
Potato high energy value, it contains protein, amino acids and a high amount of vitamin C. Such potatoes perfectly satisfies hunger and enhances immunity.
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Fruits, berries, nuts and dried fruit are perfect for a snack. They and delicious, and healthy - rich in vitamins, amino acids, micro and macro elements necessary for our body.
What to drink on the job ?
For normal operation of our body need water. Daily rate - about 1.5-2 liters.
It is best to drink plain water without gas. As an alternative, you can drink green tea. It contains the alkaloid caffeine and theobromine, which improves blood circulation and provide oxygen brain.
Tea will be useful for high blood pressure. People with low pressure is best to drink coffee. But remember that you can not drink more than two cups in the morning.
Remember! at 16.00 to 18.00 in the body glucose level falls, so really want sweet. A few pieces of dark chocolate can help to satisfy this need.
It is in dark chocolate contains plenty of calcium, magnesium and phosphorus. Phosphorus nourishes the brain, magnesium regulates cellular metabolism, provides calcium fortress bone.
Theanine contained in chocolate, have antibacterial properties and prevent the formation of plaque; phosphate and fluoride strengthens teeth.
And most importantly - chocolate elevates mood!
The working day is in full swing and there is still a lot of cases, and the stomach is already reminds himself dissatisfied rumbling? It is not surprising, because even the most hearty breakfast, our body is not enough to fully work the whole day.
The active mode of life and the heavy workload on the job dictate the rules: we often do not have time for that, just to eat, not to mention healthy eating. So often we are content snacks: sandwiches, chips, salted crackers, cookies, and further aggravated by the deplorable state of our stomachs.
"Dry snacks deliver a lot of problems" - says dietician Natalia Samoilenko. - First of all, they lead to dehydration, which causes a drop in performance, lethargy and fatigue. Second, the fast food and all kinds of pies contain large amounts of fat. The constant use of energy-dense foods leads to obesity and problems with the gastrointestinal tract. Yes, and filling in the pies, as you could see, it is very far from the concept of natural.
Top 10 healthy foods for office
1. Oatmeal and buckwheat porridge
The advantage of these dishes - easy to prepare. It is enough to pour oat or buckwheat flakes with boiling water and let stand for 15-20 minutes.
These cereals are rich in protein, carbohydrates, minerals, vitamins and fiber. As can be brewed from cereals and bags, but should be read cereals such packaging and carefully choose without additives, stabilizers, emulsifiers, etc.
2. Muesli
Grab a snack and muesli, their Gulf of milk or yogurt. The only "but" - the package of muesli, too, need to study on the presence of these non-natural supplements, a large amount of sugar, etc.
3. Cheese
As a snack is good cheese in its original packaging or in a vacuum container. It is better to buy just before lunch, because the store is a product without a cold can be no longer than three hours.
The curd contains easily assimilated protein - casein, which has a high nutritional value and to fully replace other animal proteins. 300 g of cheese - a daily dose of protein required for the body.
Also in the cottage cheese in calcium and phosphorus, which contribute to the formation and strengthening bone.
4. Boiled Egg
Eggs are rich in protein, they also contain a lot of Vitamin D - it is necessary for strong bones and beautiful teeth, nails and hair, since regulates the level of calcium in the body.
5. Seasonal vegetables
Vegetables, for example, fresh tomatoes, cucumber, sweet pepper (if the season), a sprig of greenery can be taken out of the house. Vegetables and herbs are able to live a day without a refrigerator. They contain essential vitamins and minerals.
When fresh vegetables out of season, should be fine homemade pickles - pickles, tomatoes, sauerkraut.
6. Boiled chicken
Boiled chicken for those who worry about their figure - in chicken meat low in fat. At the same time, chicken and glutamine rich protein, which stimulates the nervous system.
Keep boiled chicken meat without refrigeration can be almost 5 hours, but only at a temperature of no more than 20 ° C. By the way, thanks to longer shelf life, chicken advised to take the road - for example, to eat on the train.
A fine of boiled chicken sandwich: a slice of bread and some vegetable.
7. Kefir, fermented baked milk
Kefir or fermented baked milk improves metabolism, promotes excretion of toxins and accumulated metabolic products, improve the cardiovascular system, liver, kidneys and other internal organs.
Such healing properties yogurt and fermented baked milk have due to the high content of vitamins, especially B vitamins, C and A, and trace elements.
8. Red fish
Instead of a sandwich with chicken, you can make a sandwich with salted red fish - salmon, salmon, trout, pink salmon.
Such fish rich in omega-3 fatty acids, which, in particular, to improve the condition of our vessels and thus reduce the risk of cardiovascular diseases. In addition, fish is rich in digestible protein and phosphorus, which is essential for the normal structure of bones, nails and teeth and their fortress.
9. Potatoes in their jackets
Potatoes in their skins can be easily prepared in a microwave oven. The main thing - do not forget to pierce the skin, or under the influence of microwave potatoes may explode.
Potato high energy value, it contains protein, amino acids and a high amount of vitamin C. Such potatoes perfectly satisfies hunger and enhances immunity.
Fruits, berries, nuts and dried fruit are perfect for a snack. They and delicious, and healthy - rich in vitamins, amino acids, micro and macro elements necessary for our body.
What to drink on the job ?
For normal operation of our body need water. Daily rate - about 1.5-2 liters.
It is best to drink plain water without gas. As an alternative, you can drink green tea. It contains the alkaloid caffeine and theobromine, which improves blood circulation and provide oxygen brain.
Tea will be useful for high blood pressure. People with low pressure is best to drink coffee. But remember that you can not drink more than two cups in the morning.
Remember! at 16.00 to 18.00 in the body glucose level falls, so really want sweet. A few pieces of dark chocolate can help to satisfy this need.
It is in dark chocolate contains plenty of calcium, magnesium and phosphorus. Phosphorus nourishes the brain, magnesium regulates cellular metabolism, provides calcium fortress bone.
Theanine contained in chocolate, have antibacterial properties and prevent the formation of plaque; phosphate and fluoride strengthens teeth.
And most importantly - chocolate elevates mood!
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