Three meals a day, one week, healthy diet, Monday.
Breakfast: steamed bread and strawberry jam, milk (or soybean milk), boiled eggs 1, pickles.
Fruit: 1 tomato or radish.
Chinese food: buckwheat rice, mushrooms and Chinese cabbage, sweet and sour hairtail, bean curd and blood curd, loofah soup.
Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon.
Tuesday
Breakfast: corn flour, milk (or soybean milk), spiced tea eggs 1, bean curd (1/4).
Fruit: 3 ~ 4 loquats (or longevity fruit).
Chinese food: peanut rice, minced eggplant, mashed potatoes with chopped green onion and seaweed soup with duck meat.
Dinner: fried beans, porridge, bean paste buns and shredded green peppers.
Wednesday
Breakfast: fresh meat buns, milk (or soybean milk), salted duck eggs (half) and three-silk vegetables (lettuce, white radish and carrot).
Fruit: a pear or a watermelon.
Chinese food: red date rice, roast beef with soybeans, fried green beans, Flammulina velutipes, laver and egg soup.
Dinner: three fresh noodles (pork liver, ham sausage, black fungus and oyster mushroom), spinach fried with green pepper and shredded potatoes.
Thursday
Breakfast: apple sauce roll, milk (or soybean milk), boiled egg 1, fried cowpea.
Fruit: banana (or cucumber) 1.
Chinese food: rice (sorghum rice, white rice), sliced mushrooms, yellow fungus, braised flat fish, white radish and kelp ribs soup.
Dinner: soybean milk or porridge, chopped green onion pancakes, shredded green pepper and celery.
Friday
Breakfast: steamed stuffed bun with sauce meat, milk (or soybean milk), three shredded vegetables (lettuce, white radish and carrot) and two quail eggs.
Fruit: kiwifruit (or peach) 1 ~ 2.
Chinese food: red bean rice, konjac roast duck, red pepper fried cauliflower, fish head mushroom, winter bamboo shoots and vegetable soup.
Dinner: celery and pork buns, scrambled eggs with tomatoes, minced meat and tofu.
Saturday
Breakfast: bread, milk (or soybean milk), fried eggs 1, spiced tofu.
Fruit: 5 ~ 6 strawberries (or plums).
Chinese food: two rice (rice, millet), spiced fish, colorful silver silk? Order bean sprouts, carrots, lettuce), Coprinus comatus, fungus and pork liver soup.
Dinner: corn porridge, egg cake, fish-flavored shredded pork.
Sunday
Breakfast: sesame paste roll, milk (or soybean milk), boiled eggs 1, anchovies with black bean sauce.
Fruit: 1 apple.
Chinese food: Golden and silver rice (corn grits, rice), fried chicken with black fungus, bamboo shoots, sweet and sour cabbage, mung beans and pumpkin soup. Dinner: leek, pork, garlic, wheat and jiaozi, fried cowpea with minced meat.
The most nutritious recipe for three meals a day 1, breakfast
A day begins in the morning. The importance of breakfast is to wake up your brain and make you energetic to meet the stressful life of the day.
Sample menu
1, fresh milk 1 cup+whole wheat bread 1 slice+scrambled eggs with ham (1 ham and 1 egg)+stewed cucumber (1 root).
2. Red bean porridge (1 small bowl)+celery dried bean curd (100g)
Nutrition review
Coarse grains are rich in B vitamins, which can ensure blood supply to the brain. Soybean and egg yolk contain phospholipids, which is beneficial to intellectual development; The content of lysine and vitamin B in red beans ranks first among all kinds of beans. Vitamins in vegetables can strengthen the function of protein in brain cells. For example, the volatile oil contained in celery can stimulate people's entire nervous system, promote the excitement of brain cells, and stimulate people's inspiration and innovative consciousness; Fat is the basic component of human cells. If the fat is insufficient, it will cause the brain to degenerate. Therefore, we might as well add some meat food to breakfast. Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B and so on. It is a traditional brain-nourishing food, which can maintain the normal function of the brain.
2. Lunch
Usually, in the morning, when mental work is highly concentrated, the process of thinking activities is strengthened, the consumption of substances and neurotransmitters in cells is increased, the metabolism is also accelerated, and the brain's demand for various nutrients is increased. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron.
Sample menu
1, braised prawn (100g)+ mushroom cabbage (50g)+ laver bean curd soup (1 small bowl)+rice (1 small bowl).
2. Stewed beef with carrot (100g)+ fried pea seedlings (50g)+ mahjong rolls (1~2).
Nutrition review
Beef and tofu are abundant foods in protein, and sea shrimp is rich in fatty acids, which can provide energy for the brain and keep people focused for a long time. Carrots can accelerate the metabolism of the brain and improve memory; Porphyra is rich in iodine, which can relieve psychological tension and improve mental state; Mushrooms can remove garbage from the body and ensure adequate oxygen supply to the brain.
3. main meal
After a hard day's work, dinner should focus on peace of mind, adjust the state of the brain, and help the human body relax as soon as possible and fall asleep smoothly.
Sample menu
1, steamed fish fillet (50g)+ garlic broccoli (100g)+ millet porridge (1 small bowl) or steamed bread (1/2).
2. Fish-flavored liver tip (50g)+ shredded lettuce (50g)+ lotus seed tremella soup (1 small bowl)+rice (1/2 small bowl).
Nutrition review
Animal liver is rich in lecithin, fish, shrimp and deep-water marine fish, such as sardines and tuna, etc., and contains DHA and EPA, which can maintain the normal function of brain cells. Being in a state of nervous brain use for a long time will make people deficient in both qi and blood, so eating some foods that strengthen the spleen and replenish qi, such as millet and lotus seeds, can enrich the blood and nourish the heart, replenish the middle energizer, treat sleepiness and dreaminess at night, and help the brain get a full rest.
4. Eat a little between meals
Sesame biscuits (1-2 pieces); Donkey-hide gelatin and jujube (6-8); Honey walnut kernel (3 pieces); Banana (1); Choose strawberry (150g) and two foods listed above.
Healthy recipes for three meals a day, refreshing and nutritious breakfast.
* Green tea: Because green tea contains phenol, quercetin, catechuic acid and other substances, it can protect the heart and resist lung cancer, gastric cancer, intestinal cancer and esophageal cancer. Coffee can not only raise blood pressure, but also increase the content of cholesterol in the blood, so you can only drink one cup of coffee every day.
* Bread with butter and whole wheat is nutritious, which can promote the body to absorb minerals and prevent colon cancer. Butter is rich in vitamin A, so it is also essential.
* Oatmeal porridge brewed with soybean milk: soybean milk is rich in protein, and lactose in it can prevent and treat cataracts; Oats can prevent and treat cardiovascular diseases.
* Yogurt (natural or almond nut yogurt): Yogurt can improve your immunity, prevent infectious diseases and diarrhea, and increase calcium. Unlike milk, it will make some people uncomfortable. Nuts such as almond and peach kernel can increase magnesium content.
* Fruits (apricot, plum, mango, peach, grass poison and other fruits), vegetables or their fresh juice (orange, apricot, peach, tomato, carrot). Freshly squeezed juice). These fruits and vegetables are high in vitamin B and C, which can enhance your memory, make you concentrate and reduce the stress in your work and study.
A hearty and healthy lunch
You need to consume 45% calories a day at lunch, and avoid eating high-fat foods, such as mayonnaise, too much cheese, fried foods and so on. You can choose:
* Mineral water: Because tap water contains less calcium and magnesium, it often contains harmful substances such as pesticides, bleaches, aluminum and copper, so it is best to drink mineral water rich in calcium and magnesium. In addition, tea or cooking with mineral water is also acceptable.
* A glass of red wine: Remember, this is the dose to keep you healthy. Proper amount of red wine can promote blood circulation and protect the heart.
Green vegetable salad (such as green pepper, black tea, asparagus, cauliflower, lettuce, etc.). ) or tomato salad. Research shows that not eating or eating less vegetables is as harmful to health as smoking. Experiments show that people who eat less fruits and vegetables are two to three times more likely to develop cancer than those who eat fruits and vegetables regularly. And these cancers are often: lung cancer, esophageal cancer, laryngeal cancer, pancreatic cancer, bladder cancer and so on.
Vegetables, carrots and bean sprouts mixed rice: Vegetables contain fiber, vitamins, minerals and carotene, and also contain a flavonoid with high anticancer function. These green vegetables include: Chinese cabbage, spinach, lentils, onions, broccoli, asparagus and lettuce.
* Whole wheat bread, yogurt (natural or almond, nut), dried fruit (walnut, almond, etc.). ).
A light vegetarian dinner
Contrary to breakfast and Chinese food, dinner should have enough carbohydrates to ensure a good sleep. So dinner should be light, because greasy and indigestible food will speed up metabolism and raise body temperature, thus promoting human aging.
* Mineral water, a glass of red wine, whole wheat bread, lettuce salad and vegetable soup.
* Noodles, rice, baked potatoes or corn porridge, etc. These foods rich in carbohydrates can calm the eyes.
* peas, broad beans and other beans, rich in potassium can lower cholesterol. Tofu and soybean are rich in nutrition and can treat many diseases such as osteoporosis.
* Yogurt (natural or almond, nut), fruit salad or dried fruit.