"You fell asleep in a meeting in the afternoon, are you tired?" Xu Jiajing, head of the nutritional therapy department of Renai Chang Gung Memorial Hospital in Taichung, said that always feeling tired at work, or "power outage" and drowsy in the afternoon are usually caused by insufficient fiber intake. As long as you remember to eat enough fruits and vegetables or add more dietary fiber for breakfast and lunch, you don't need to rely on coffee or refreshing drinks, and you will be able to face the challenges of work with full energy.

Office workers struggle for life every day and often fall into nutritional crises without realizing it. Xu Jiajing said that the biggest problem with the diet of office workers who eat out is that they "eat too delicately", with too few vegetables and insufficient fiber. The three meals are full of refined starch such as rice, noodles, bread, etc., which causes blood sugar to rise and fall. In the afternoon, they feel drowsy, work efficiency is poor, and their weight is difficult to control.

Xu Jiajing said that fiber is the "stabilizer" of blood sugar. Without fiber, blood sugar is like a roller coaster, soaring high and then falling, and people naturally feel sleepy. However, the vegetables in lunch boxes are usually only a small box, or even less than half a bowl. She recommends eating at least three to four servings of fruits and vegetables a day, about the size of your fist.

If your work style is sedentary, you may have osteoporosis and weak muscles at a young age. In addition to exercising more, nutrition is the key to preventing your muscles from betraying you early. Xu Jiajing said that many people don't know that eating too much protein will turn into fat. It is best to distribute protein evenly among three meals. If you only have "big fish and meat" for dinner, the unused protein will easily accumulate into fat.

Calcium deficiency is another nutritional problem for office workers. Calcium is not only related to bones, but also affects muscle synthesis and even emotional stability. Xu Jiajing reminded that many people think that soy milk can replace milk. In fact, the calcium in soy milk is only two-thirds of milk. Among soy products, only tofu contains calcium; yogurt and cheese are also good choices for calcium supplement.

Xu Jiajing suggested that office workers should switch to vegetable omelets for breakfast, sweet potatoes instead of bread, add some hot vegetables to noodles for lunch, and choose vegetables as side dishes for lunches; replace milk tea, chicken chops, and desserts with fruits and nuts for afternoon tea, which can supplement dietary fiber and improve work efficiency.

Santos dietary nutritionist Xu Yonghan pointed out that office workers in Taiwan are busy and mostly eat out. They are generally deficient in calcium, fiber and unbalanced protein intake. To make up the daily recommendations, you'd have to drink several glasses of milk and eat a lot of kiwi fruit. If there are suitable high-fiber and high-calcium nutritional supplements on the market, one bottle can fill the three major gaps, provide high-quality protein to prolong satiety, and increase fiber and calcium intake. It is a smart alternative to hand-shake drinks and eating out.

Xu Jiajing believes that high-fiber and high-calcium nutritional supplements can be used to painlessly replace the "big ice milk" for breakfast. Paired with tea eggs or sweet potatoes, it will be a high-quality breakfast. The hand-shake drinks that office workers love most often have 300 to 400 calories but no nutrition. If you feel a little hungry in the afternoon, you can use high-fiber and high-calcium supplements with unflavored nuts to replenish energy quickly and conveniently. The appropriate ratio of protein to calories is also very suitable for nutritional supplements after exercise.

In addition, glutamine peptides are also added to some commercially available high-fiber and high-calcium nutritional products. Xu Jiajing said that glutamine (Glutamine) can help repair intestinal cells and is also the main energy source for immune cells. Glutamine is unstable in the human body and is easily broken down. If it is made into a "peptide form", that is, glutamine peptide (Glutamine Peptide), it will be absorbed and utilized more efficiently.