Commercial bento 800 calories Chen Delie shows low-calorie nutritious bento

Office workers are busy with work and often choose convenient eat-out. In addition to unbalanced nutritional intake, they often have risks such as high oil and salt, which can easily lead to civilization diseases such as high blood pressure and obesity. Artist Danny Chan believes that the average calorie content of a bento on the market is as high as 800 to 850 calories. When making your own bento, you can not only choose dishes according to your own preferences and nutritional ingredients, but the calories can usually be controlled at around 500 calories. At the same time, you can also take into account nutritional balance and save money. For office workers, it is a healthy choice.

Chen Deli and Su Xiuyue, director of the Nutrition Department of Peking University Health Science Center, jointly declared energy conservation and carbon reduction, and demonstrated the "Five-Color Vitality Meal" prepared by nutritionists. (Photography by Huang Zhiwen)

The 30-year-old handsome chef Chen Deli said that he weighed 87 kilograms when he was in junior high school. It was not until the summer vacation when he was in the third year of junior high school that he lost more than 20 kilograms in just two months. He said that at that time he began to pay attention to balanced nutrition, and at the same time gave up eating out and junk food, started cooking for himself, and with the help of exercise, he finally succeeded in losing weight and developed a strong interest in cooking in the future.

Most office workers choose to eat out, mainly for convenience, but they often inadvertently consume high-fat and high-salt foods, which can easily increase the risks of cardiovascular and high blood pressure, and even put a burden on the kidneys. The advantage of making your own bento is that it helps you avoid high-fat and salt intake, focuses on balanced nutrition, and makes your body healthier.

Whether you are making a homemade lunch box or eating out, if there is any leftover food or rice, you can store it in a food storage box. (Photography by Huang Zhiwen)

How can we avoid high oil and high salt content during cooking? Chen Delie said that the fat mainly comes from the internal organs. The meat itself is rich in fat. It is recommended that when cooking, the bones of the chicken can be removed first, and the skin side is placed on the bottom for hot frying. The fat will flow out from the chicken skin, so there is no need to add oil, and the meat can be cooked. As for fried beef, the fat with white texture can be cut off, put into the pan to fry out the fat, and then fry the beef. As for avoiding excessive fat intake from pork, you might as well choose chicken breast to reduce your dependence on fat intake.

In addition, when making your own bento, you should pay attention to reducing the use of sauces and salt. Instead, you can use the savory flavor of seafood to enhance the flavor, including crabs, shrimps and other sweet and delicious foods; or you can use more root vegetables to release the sugar in the starch, which can also increase the flavor. Chen Deli said that it only takes less than an hour to prepare one's own lunch box. As long as one sets aside a little time every day to cook, it can not only be a hobby, but also be nutritious and delicious, and maintain health, which can be said to kill two birds with one stone.

Chen Deli and Su Xiuyue, director of the Nutrition Department of the Peking University Health Science Center, jointly declared energy conservation and carbon reduction. Chen Deli also demonstrated the "Five-Color Vitality Meal" prepared by a nutritionist, which mainly includes low-calorie grilled chicken breast, vitamin-rich stir-fried assorted vegetables (shredded tofu, soybean sprouts, corn shoots, celery, red peppers), cashew broccoli (broccoli, cashews), and nutritious ten-grain rice, teaching office workers to eat in an environmentally friendly, healthy and cost-effective way.

Su Xiuyue also reminded that whether it is a homemade lunch box or a lunch box eaten out, if there is leftover food, do not throw it away casually. You can use a fresh-keeping box to store it and take it home, and then take it out and microwave it when you have the chance. This is in line with the spirit of environmental protection, not wasting, and saving money.