1, breakfast: oatmeal, which is nutritious and easy to digest.
2, lunch: chicken breast salad, low fat and high protein, healthy and delicious.
3, dinner: tomato scrambled eggs, simple and easy to make, nutritious.
4. Snacks: Nuts such as almonds and walnuts are rich in protein and unsaturated fatty acids.
5. Fruits: apples, bananas, oranges and so on. , rich in vitamins and minerals.
Beverage: Green tea, antioxidant, helps to improve metabolism.
7, pasta: whole wheat bread, rich in cellulose, helps to keep full.
8. Vegetables: spinach, carrots, etc. , rich in vitamins and minerals.
9. Meat: fish, beef, etc. , rich in protein and iron.
10, soup: chicken soup, rich in protein and amino acids, which helps to enhance immunity.
1 1, beans: mung beans, red beans, etc. , rich in protein and cellulose.
12, eggs: rich in high-quality protein and vitamin B family.
13. Milk: It is rich in calcium and protein, which is helpful for bone health.
14, tofu: rich in plant protein, low in fat and healthy.
15, seafood: shrimp, crab, etc. , rich in protein and trace elements.
16. Porphyra: It is rich in iodine and helpful for thyroid health.
17, red dates: rich in vitamin C and iron, which helps to replenish blood.
18, honey: it has the effect of moistening the intestines, relaxing bowels and resisting oxidation.
19, sesame: rich in calcium and unsaturated fatty acids.
20, sweet potato: rich in cellulose and vitamin A.
2 1, broccoli: rich in vitamin c and dietary fiber.
22, tomatoes: rich in antioxidant lycopene.
23, cucumber: low calorie, help to lose weight.
24. Pumpkin: It is rich in β-carotene, which helps to protect your eyesight.
25, eggplant: rich in potassium, which helps to lower blood pressure.
23, mushrooms: rich in dietary fiber and trace elements.
27. Onion: It has anti-inflammatory and antioxidant effects.
28. Garlic: It has antibacterial and antiviral effects.
29, pepper: rich in vitamin C, which helps to improve immunity.
30. Celery: It is rich in potassium and helps to lower blood pressure.
The main points of the diary are written as follows:
1. Choose a theme and format: Before writing a diary, you can determine the theme and format of the day. For example, you can record what happened in a day in chronological order, or you can record your feelings and experiences by event classification.
2. Record the time: At the beginning of the diary, you can record the time of the day, which can help you better master the time and arrange the time.
3. Record events: In your diary, you can record the events that you experienced that day, including but not limited to family, work, study, social interaction and so on. In the process of recording events, you can add your own feelings and thoughts.
4. Record details: In the process of recording events, you can record the details and scenes at that time as much as possible, so as to better recall and feel the situation at that time.
5. Record your emotions: In your diary, you can record your emotions and feelings of the day, such as happiness, sadness and anger. At the same time, you can also record how to deal with these emotions and how to adjust your mentality.
6. End the diary: At the end of the diary, you can write some concluding remarks, such as your evaluation of your performance, your plans and prospects for the future.