Lunch is an attempt to restore energy to the body and raise
blood sugar levels when focus and concentration start to decrease.
Consuming lunch can also keep the body's metabolic processes in
order to remain active, especially your lunch portions were adequate.
The lunch menu will still restore energy and make you feel fresh
and continue next job.
Reporting from bdp.co.id, according to research results are to
be believed, people often skip lunch instead will have an average weight
heavier than people who regularly eat lunch.
How can it be like that? Because if no lunch will make the
appetite will increase. It will make people eat excessive portions or very
likely to eat foods that poor nutritional value.
Healthy lunch ilustration. (pixabay)
Here are some of the lunch menu that you can practice
1. Vegetable
soup
Material:
1 liter of water, bring to a boil
1 medium size onion, sliced
2 carrots, chopped
3 stalks celery, sliced
400 grams of chopped tomatoes
80 grams of beans
11/2 tablespoons tomato paste
80 grams of peas
50 grams of macaroni
Leek
Salt and pepper to taste
½ tablespoon vegetable oil
How to make:
Heat the oil in a large pot. ADD onion, carrot, leek, celery.
Stir-fry until sizzling. Reduce the heat the stove, cover and closed a low heat
for five minutes.
Enter the tomatoes, water, tomato paste, beans, and peas,
macaroni, salt, and pepper. Cook for 15 minutes or until cooked.
The vegetable soup complies with a healthy diet. This is because
of many types of vegetables in one meal. Additionally, any portion of this menu
also produces up to 78 kcal of energy sources with a low-fat content of about
1.9 grams.
As for people who love food vegetable (vegetarian) also can cook
and eat them so as to produce energy for daily activities.
2.
Lemon Chicken
Material:
2 chicken breasts without bone and skin
1 small onion, sliced
1 cup broth
½ lemon, grated peel and squeeze the water
6 mushrooms, sliced
1 tablespoon chopped celery
Salt, black pepper, fennel taste
1 tablespoon olive oil
How to make:
Fried chicken until golden brown color appears, then set aside.
Saute onions and mushrooms and enter broth. Reduce the heat and
add the fennel.
Enter the grated lemon rind, celery, lemon juice and black
pepper. Simmer until the water reduces by half.
Add the chicken to the pan. Cook for 15-20 minutes until the
chicken is cooked.
The lemon chicken menu is a menu rich in protein but does not
contain excessive levels of fat (the medium). The lemon chicken menu also has a
protein content of up to 39.8 grams for the portion of the menu. While the
energy output reached 292 kcal and fat content of only 9.7 grams.
3.
Sandwich egg curry
Material:
2 hard-boiled eggs, chopped
2 tablespoons yogurt
2 tablespoons red pepper, chopped
¼ teaspoon of curry powder
2 slices whole wheat bread, toasted
½ cup fresh spinach
Salt and pepper to taste
How to make:
1. Mix eggs, yogurt, paprika, curry powder, salt, pepper in a
small bowl, stirring until blended.
2. Arrange bread wheat, spinach and egg mixture. Sandwich ready
to be served.
Their chicken curry was able to add an antioxidant compound on
the main ingredient of this menu. Curried egg sandwich a little bit, you can
earn up to 410 calories of energy.
4.
Chicken rice
Material:
Rice
100 grams of chicken breast without skin and bones
5 eggs, beaten
85 grams of mushrooms
1 ½ cup of spinach, chopped
1 ½ tablespoon fresh ginger, peeled, chopped
2 cloves garlic, minced
1 cup chopped onion
1 cup thinly sliced carrots
1 tablespoon fish sauce
2 tablespoons chopped celery
2 tbsp chives
1 tablespoon soy sauce
Oil
How to make:
Rub both sides of the chest epileptic with a mixture of ginger
and garlic as well.
Chicken breast with plastic wrap
Steamed chicken breast for 20 minutes or until cooked.
Heat the oil scrambled eggs until cooked, remove and slice the
omelet.
Reheat the oil, put garlic chicken, carrots, fish sauce. Cook
the chicken until cooked (or add a little water if necessary).
Add rice, mushrooms, celery, leeks, and soy sauce, and cook for
three minutes.
Enter the egg whites and spinach and stir to serve.
This dish is a complete nutritional type. Tofu contains
vegetable protein, chicken meat has animal protein, vegetables contain fiber,
and rice contains carbohydrates and low in fat, only 3.5 grams of total fat and
0.7 grams of saturated fat level.
Nutritionists say, by bringing lunch from home, you take full
control of the food that you create.
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