What foods contribute to OL’s health?

　　I sit in the office for eight hours at a time. skin Dryness, body dehydration, urgent need healthy Food to the rescue. It's hot summer now, so bringing healthy snacks with you when you go out will be good for your health!

　　Apple - Antioxidant Master

　　After sitting in the office for eight hours at a time, my skin is dry and my body is dehydrated, so I am in urgent need of healthy food. Nowadays, taking a piece of fruit out every day has become one of the habits of many careful OLs. Among all fruits, apples have the highest "average score". Western nutritionists believe that apples are rich and comprehensive in nutrition, while Chinese medicine believes that apples are a mild-tempered fruit suitable for people of all physiques. Nutritionists have found that an apple can provide 4,000 to 6,000 antioxidants, which is a good helper for the body in anti-aging. “One apple a day, keep doctors away" is a well-known Western proverb. At three o'clock in the afternoon, the first choice for energy replenishment is of course apples.

　　Tip: It is recommended to eat it with the skin, because about 1/3 of the nutrients are present in the skin.

　　Carrots - supplement skin nutrients

　　Beta-carotene is mainly distributed under the human epidermis and inside the mucous membranes to resist free radicals and ultraviolet rays, and is responsible for protecting the health of the skin and mucous membranes. Beta-carotene is called "skin nutrient" by nutritionists and is a natural "sunscreen". Summer is coming. Even if you are separated by floor-to-ceiling windows in the office, you must pay attention to protecting your skin from harmful ultraviolet rays. Bringing a medium-sized carrot with you before going out every day and eating it around 3 p.m. when you are most tired can satisfy the body's need for beta-carotene.

　　Tip: People usually think that carrots must be cooked to fully absorb the beta-carotene in them. In fact, eating cooked carrots can increase the absorption rate of β-carotene, but it is not significant. Heating will partially destroy the B vitamins, vitamin C and antioxidants in carrots, and increase the sugar content. If you feel that it is unsightly to eat carrots in the office area, you can cut them into small pieces, bring them to the office in a crisper, and eat them with a toothpick.

　　Walnuts - improve brain vitality

　　In the information age, all competition is ultimately a competition of brain power. Walnuts are the most famous brain-tonifying food because they are rich in a variety of vitamins, minerals, amino acids, fatty acids, antioxidants, dietary fiber and other nutrients. In particular, linolenic acid and vitamin E are beneficial to improving memory. In addition, linolenic acid can be converted into DHA, the main component of the brain, in the body, so walnuts are the most healthy snack for strong mental workers.

　　Tip: It is best to eat raw, shelled walnuts, smashed and eaten immediately, because the walnut kernels will be oxidized and destroyed if they are directly exposed to the air for too long. In addition, it is best not to eat heat-processed walnut foods. Because heating exceeds 70 degrees Celsius, the linolenic acid in walnuts will be destroyed.

　　Almonds – Let’s live longer

　　Nuts are always welcome, especially at mid-afternoon in the office when your brain is exhausted. If you care about your health, you might as well prepare a small bag of almonds in your drawer to replenish beneficial fatty acids at any time. Nutritionists have found that almonds are rich in nutrients such as a variety of vitamins, minerals, amino acids, fatty acids, antioxidants and dietary fiber, especially monounsaturated fatty acids, vitamin E and selenium. Khansh, Pakistan, located in the Himalayan valley, is home to some of the longest-lived people in the world, and almonds are their daily snack.

　　Tip: Almonds are divided into sweet almonds and bitter almonds. Sweet almonds are large and flat, while bitter almonds are small and thick. Bitter almonds are slightly poisonous and should not be eaten in large quantities. They are generally used as medicine for relieving coughs and laxatives. Research shows that eating 20 to 25 sweet almonds a day can significantly reduce the risk of cardiovascular and cerebrovascular diseases. disease risk. Sweet almonds should be eaten with the skin on, as the skin is rich in antioxidants.

　　egg ——Natural and cheap source of protein

　　Anti-aging experts suggest that when you feel hungry, the first energy you should replenish is protein, not carbohydrates. Eggs are a healthier snack than cookies - they don't create too many calories while providing nutrients to the body. Nutritionists have found that the ratio of amino acids in eggs is very close to that of the human body, which is called the "golden ratio" of amino acids. A medium-sized egg can provide about 5 grams of protein, which is very suitable as a healthy snack for an office break.

　　Tip: DHA and lecithin are both contained in egg yolks, so don’t throw away the yolks when eating eggs. There is a misconception that eating eggs will increase blood cholesterol levels. In fact, for young and middle-aged people, eating 1 to 2 eggs a day is still necessary for health.

　　Dark chocolate – everyone’s favorite happy food

　　Dark chocolate is the world's most famous heart-nourishing food, and it's also a 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 is a high-quality antioxidant food.

　　Tip: Ordinary chocolate only contains a small amount of cocoa powder, and the remaining ingredients are sugar, oil and additives. Not only is it bad for blood vessel health, but eating more of it can be harmful. So, it’s smart to remind yourself to only eat pure dark chocolate.

　　Soy milk - the best choice for office hydration

　　Mid-afternoon is a good time to hydrate your body. Except what you love coffee And tea, a cup of soy milk is a better choice. Nutritionists believe that soybeans are the only plant whose nutrition is comparable to that of meat, and are known as "plant meat" - soybeans are rich in high-quality protein, lecithin, isoflavones, oligosaccharides and other nutrients.

　　Tip: Soy milk is also a safe source of phytoestrogens and is very healthy. female food. If drinking soy milk is inconvenient, allowing yourself to eat a small packet of soy foods every day is also a backup option.

　　Grape ——Healthy drink that protects blood vessels

　　Red grapes (or purple grapes) are rich in polyphenols, especially in the skin and seeds, and especially in the seeds. Grape seed extract contains 27 kinds of proanthocyanidins (OPC), and its antioxidant capacity is 20 times that of vitamin C and 50 times that of vitamin E. Famous British nutritionist Patrick Holford discovered that grapes also contain peroxidase and catalase, which are highly recommended health foods. American Nobel Prize winner Louis Ignaro believes that the polyphenol content in purple grape juice and red wine is equivalent, and the health care effects are also equivalent. This is good news for non-drinkers.

　　Tip: It is recommended to eat grapes with their skins and seeds. Studies have found that drinking two glasses of purple grape juice a day can significantly increase the level of nitric oxide in the blood and prevent the formation of blood clots.

　　Red dates - the most beautiful food for women

　　As a woman, replenishing iron and blood is a basic health and beauty lesson. Red dates are a very natural source of iron. Chinese medicine says: Five dates a day will keep you young forever. Hard-working female warriors in the workplace can choose to nourish themselves with red dates at three o'clock in the afternoon. In our office drawers, red dates serve as a never-ending supply of nutrients.

　　Tip: You can make tea with red dates or eat them directly. In short, just develop a habit. If you stick to it for a few years, you will find that your complexion has improved a lot.

　　Fruit and vegetable juice - supplement the daily fruits and vegetables required by the body

　　Fruits and vegetables are rich in vitamins, minerals, active enzymes, chlorophyll, dietary fiber and natural phytochemicals, especially antioxidants. Nutritionists recommend that we consume at least seven different fruits and vegetables every day. Busy professionals often don't have time to complete this task. Fortunately, there are many fruit and vegetable juices on the market, making it easy for busy people to replenish the nutrients their body needs at any time.

　　Tip: Generally speaking, the nutritional value of vegetables exceeds that of fruits, and fruits cannot replace vegetables. Dark vegetables are more nutritious than light vegetables, leaves are more nutritious than roots, and leafy vegetables are more nutritious than melons. You can flexibly decide what kind of vegetable juice to choose based on the types of fruits and vegetables you consume that day.