What is the most nutritious thing to bring for lunch for those who bring food?

　　healthy From a personal perspective, "lunchbox owners" need to cook their home-cooked dishes 80% cooked to avoid nutrient loss due to microwave heating. And pay attention to the cooking method. The cooking methods suitable for microwave heating are steaming, braising, stewing, etc. Be sure to choose a lunch box suitable for microwave heating, and the heating time is about 2 minutes. Rice is the best staple food. Staple foods such as steamed buns and flatbreads are very easy to dry out and should not be heated in the microwave.

　　“Lunch for "lunchbox people" must ensure sufficient energy, and foods containing protein, vitamins and minerals are essential. It should be based on grains and combine meat and vegetables. It is best to eat more vegetarian food, such as a large amount of vegetables (luffa, lotus root, etc. contain more fiber), with appropriate meat, eggs and fish, less oil, less salt, less sugar, and always keep fruits and eat them at the right time.

　　「Lunch reminder for "Lunchbox People":

　　1. Don’t overeat at lunch. If you eat too much, your blood will be used to digest food, and your work efficiency will be reduced.

　　2. Lunch should be on time. Regular lunch is beneficial to the normal regulation of gastrointestinal function.

　　1. Staple food:

　　For packed meals, rice is the best staple food. Staple foods such as steamed buns and flatbreads should not be included in the packed lunches. From the perspective of microwave heating, the heated rice can basically maintain its original state without affecting the taste. Steamed buns and flatbreads are very easy to dry out and harden when heated, so they are not suitable for microwave heating.

　　2. Vegetarian food:

　　It is not advisable to bring green leafy vegetables. Green leafy vegetables contain a lot of nitrates if left overnight. If heated in a microwave or stored for too long, the vegetables will turn yellow and change flavor. Nitrates will also be reduced by bacteria into toxic nitrites, which are carcinogenic.

　　It is also not advisable to bring cold dishes. The key is that cold dishes should not be eaten overnight. Cold vegetables are highly contaminated during processing. Even if they are refrigerated, they are likely to have deteriorated overnight, so it is not advisable to put overnight cold vegetables in lunch boxes.

　　In addition, compared with green vegetables, eggplant and beans are not easy to deteriorate, and the color and aroma of dishes are not easily changed after being heated in a microwave oven.