Ten healthy foods for office white-collar women

Three in the afternoon, for most of the nine to five white-collar workers, is the most tired time of the day Busy for most of the day, we began to feel lack of oxygen, dry mouth and lack of concentration in the office building This is related to long-term work, shallow breathing and lack of timely water supply Health management experts believe that every white-collar office drawer should store some healthy snacks to deal with the attack of fatigue at 3 p.m This is not intended to destroy your weight-loss strategy, eat less and eat more to lose weight, while replenishing healthy energy for the body Nutrition experts recommend the following ten snacks to make the tense office time more relaxed and healthy Apple - anti oxidant expert's office is eight hours, dry skin, lack of water, in urgent need of health food rescue Now, it is one of the habits of many careful ol to take a fruit out of the house every day Of all the fruits, apples have the highest average score Western nutritionists believe that apple is rich in nutrition, while traditional Chinese medicine believes that apple is a kind of fruit with mild temperament, which is suitable for people of all physique Nutritionists found that an apple can provide 4000-6000 antioxidants, which is a good helper of anti-aging "One apply a day, keep doctors away" is a well-known Western proverb At 3pm, apple is the first choice for energy supplement Tip: it is recommended to eat with skin, because about 1 / 3 of the nutrients exist in the skin Carrot - β - carotene is mainly distributed under the epidermis and inside the mucous membrane of human body to resist the invasion of free radicals and ultraviolet rays, and is responsible for protecting the health of skin and mucous membrane Beta carotene is called "skin nutrient" by nutritionists, and it is a natural "sunscreen" Summer comes, even if you are in the office across the floor to the ground glass window, you should also pay attention to the skin is not hurt by harmful ultraviolet rays Take a medium-sized carrot with you before you go out every day and eat it at about 3:00 p.m when you are most tired It can meet your body's needs for β - carotene Tip: it is generally believed that carrots must be cooked to fully absorb β - carotene In fact, eating carrots can improve the absorption rate of β - carotene, but not significantly And heating can partially destroy B vitamins, vitamin C and antioxidants in carrots, and increase sugar content If you feel that it's not elegant to chew carrots in the office area, you can cut them into small pieces, put them in a fresh-keeping box and bring them to the office, and then insert them with toothpicks Walnut - in the information age of improving brain vitality, all competition is ultimately brain power competition Walnut is the most famous brain tonic food - it is rich in vitamins, minerals, amino acids, fatty acids, antioxidants, dietary fiber and other nutrients, especially linolenic acid and vitamin E for improving memory In addition, linolenic acid can be converted into DHA, the main component of brain, so walnut is the most suitable healthy snack for brainworkers Tip: it's best to eat raw, shelled walnuts, now smash to eat, because walnuts will be oxidized and destroyed if exposed to the air for too long In addition, it is better not to eat hot processed walnut food The linolenic acid in walnuts is destroyed when heated above 70 ℃ Almonds - nuts that make us live longer are always popular, especially in the brain tired office at 3pm Care for your health, may as well prepare a small bag of almonds in the drawer, convenient to supplement the beneficial fatty acids at any time Nutritionists have found that almonds are rich in vitamins, minerals, amino acids, fatty acids, antioxidants, dietary fiber and other nutrients, especially monounsaturated fatty acids, vitamin E and selenium In the Himalayan valley of hunsh, Pakistan, there are the oldest people in the world Almonds are their daily snacks Tips: almonds are divided into sweet almonds and bitter almonds Sweet almonds are large and flat, while bitter almonds are small and thick Bitter almond has little poison, can't eat more It's usually used for relieving cough and defecating Studies have shown that eating 20 to 25 sweet almonds a day can significantly reduce the risk of cardiovascular and cerebrovascular diseases The sweet almond should be eaten with the skin, because the almond skin is rich in antioxidants Eggs - a natural and cheap source of protein, anti-aging experts suggest that when you are hungry, the first energy you should supplement is protein, not carbohydrates Eggs are healthier snacks than Biscuits - they don't make too many calories, but they also provide nutrition for the body Nutritionists have found that the proportion of amino acids in eggs is very close to that of human body, which is called the "golden proportion" of amino acids A medium-sized egg can provide about 5g of protein, which is very suitable for a healthy office break snack Tip: both DHA and lecithin are contained in the yolk, so don't lose the yolk when eating eggs One misconception is that eating eggs increases cholesterol levels in the blood In fact, for young people, it is necessary to eat 1-2 eggs a day Dark chocolate - everyone's favorite happy food Dark chocolate is the most famous heart food in the world It's also the food that makes our taste buds and brains happy together Dark chocolate is rich in a variety of vitamins, minerals, amino acids, fatty acids, antioxidants, dietary fiber and other nutrients, especially protein, dietary fiber and bioflavonoids It has a strong antioxidant effect and belongs to high-quality antioxidant food It is suggested that ordinary chocolate contains only a small amount of cocoa powder, and the other ingredients are sugar, oil and additives, which are not only harmful to blood vessel health, but also harmful to eating more So, it's smart to remind yourself to eat only dark chocolate Soymilk - the best choice for office water replenishment: 3pm is a good time for body water replenishment In addition to your favorite coffee and tea, a cup of soymilk is a better choice Nutritionists believe that soybean is the only plant with nutrition comparable to meat, known as "plant meat" - soybean is rich in high-quality protein, lecithin, isoflavone, oligosaccharide and other nutrients Tip: soymilk is also a safe source of phytoestrogens, which is a very healthy food for women If it's not convenient to drink soy milk, it's also an alternative to let yourself eat a small bag of soy food every day Fruit and vegetable juice - daily fruits, vegetables, fruits and vegetables for the body are rich in vitamins, minerals, active enzymes, chlorophyll, dietary fiber and natural plant chemicals, especially antioxidants Nutritionists suggest that we eat at least seven different kinds of fruits and vegetables every day Busy professionals usually have no time to finish the task Fortunately, there are many fruits and vegetables mixed juice on the market, which is convenient for you to supplement the nutrition you need at any time Tip: Generally speaking, the nutritional value of vegetables is more than that of fruits Fruits cannot replace vegetables Dark vegetables are more nutritious than light ones The nutrition of leaves is greater than that of roots, and that of leafy vegetables is greater than that of melons and vegetables You can choose which ingredients of fruit and vegetable juice according to the kinds of fruits and vegetables you eat on that day Grape - a healthy drink to protect blood vessels red grape (or purple grape) is rich in polyphenols, especially in the skin and seeds, especially in the seeds The extract of grape seed contains 27 kinds of proanthocyanidins (OPC), whose antioxidant capacity is 20 times of vitamin C and 50 times of vitamin E Patrick Holford, a famous British nutritionist, found that grapes also contain peroxidase and catalase, which are very recommended healthy food According to Luis ignaro, the US Nobel Prize winner, purple grape juice has the same polyphenol content as red wine and the same health care function This is good news for people who don't drink Tip: it is recommended to eat grapes with belt seeds It was found that drinking two cups of purple grape juice a day can significantly improve the level of nitric oxide in the blood and prevent thrombosis Red dates - as the most beautiful food for women, iron and blood supplement is the basic course of healthy beauty Jujube is a very natural source of iron Chinese medicine says: every day five jujubes, youth never old Hard working female soldiers can choose to nourish themselves with red dates at 3pm In our office drawers, jujube can be used as a constant nutrition supply Tip: you can drink tea with red dates or eat them directly In a word, it's good to form a habit After a few years, you'll find that your complexion has improved a lot.