To overcome stress and obesity, nutritionists teach you how to eat smartly during afternoon tea at convenience stores

What would you like for afternoon tea? The Ministry of Labor announced that Taiwan's working hours are the fifth highest in the world. Under long working hours and surrounded by pressure, many office workers have the habit of having afternoon tea. Common afternoon tea choices include various group purchases, chicken chops, bubble milk tea, etc., but it is hard not to gain weight if you eat these foods for a long time! The Tung Foundation said that if you really want to have afternoon tea, you might as well choose iced roasted sweet potatoes, which are higher in resistant starch and can reduce calorie intake.

Office workers like to buy various cakes, Chinese and Western baked goods in bulk as afternoon tea. Chen Xinghe, deputy director of the Nutrition Group of the Tung Foundation, said that office workers may feel stressed when eating these foods, but they tend to ignore that high-fat, sugar and salt foods are invisible killers of depression. In the long run, it is more likely to affect regular meals, consume too much calories, malnutrition, and mental deterioration.

For office workers who eat out for three meals a day, it is recommended to have fresh fruit as afternoon tea snack. Fruits are rich in vitamin C, which can enhance immunity and beautify the skin.

Nutritionist Chen Xinghe said that there are many healthy and convenient afternoon tea options for office workers in convenience stores that are "calcium-supplemented, high-fiber, and highly nutritious." As long as you choose the appropriate food according to your personal type and needs, you can eat to feel energetic and refreshed, making your work more efficient.

1. When you are under a lot of stress: choose more happy foods that stabilize your mood, such as whole grains, fruits and vegetables, fish, milk, nuts and seeds.

2. Brainstorming meetings and proposal making periods: When a lot of brainpower and creativity are required, you can choose original nuts as snacks, such as almonds, cashews, pistachios, walnuts, macadamia nuts, etc. Nuts contain zinc, magnesium, potassium, B vitamins, fiber, etc., which can help replenish brain power and mental concentration; they can also be eaten with plain yogurt to increase calcium intake.

For office workers who sit for long periods of time, you can choose to supplement your afternoon tea with protein foods such as tea eggs and unsweetened soy milk, and combine it with moderate exercise to strengthen your muscle strength.

3. For those who eat out for all three meals: It is recommended to choose a variety of fruits for afternoon tea, including raw fruits or original dried fruits without sugar. Because fruit is rarely served with meals eaten out, it is easy to go without it unless you get it during afternoon tea or other times. Fruits are rich in vitamin C, which not only enhances the immunity of office workers, but also has a skin-beautifying effect on office workers.

4. Office workers who sit for long periods of time: Remember to get up and pour a glass of water, go to the toilet, and move your body every 30 minutes or at least 1 hour. For afternoon tea, you can choose to supplement with protein such as tea eggs and unsweetened soy milk. At the same time, remember to find time to exercise after get off work, and pay attention to "muscle strength", that is, the training of the core muscles, so as to avoid long-term problems such as muscle relaxation, joint discomfort, and back pain.

5. People who need to lose weight: When you are hungry, you can put the roasted sweet potatoes in the refrigerator and wait until they become frozen before eating them. During the refrigeration process, the starch in sweet potatoes will turn into "resistant starch" due to the lower temperature. This resistant starch will reduce the body's absorption rate and absorb less calories, making it a good choice for afternoon tea to satisfy hunger.