At present, the diet structure of middle school students in China is westernized, and many middle school students are partial to food. Nutritional meals are very important for middle school students. Let me look at the information about the weekly recipes of middle school students' brain-strengthening meals.
One-week recipes for middle school students' brain-nourishing meals 1 Monday
Breakfast: sweet potato porridge, Pie.
Lunch: Braised pork, kelp and assorted vegetables.
Dinner: radish balls, Chinese cabbage and tofu.
Tuesday
Breakfast: corn porridge, roasted fresh meat, tofu and tofu.
Lunch: sweet and sour hairtail and stir-fried silk.
Dinner: Fried duck slices with pineapple and scrambled eggs with assorted dishes.
Wednesday
Breakfast: ham, lotus root porridge and pea buns.
Lunch: pork liver slices, celery shrimp
Dinner: minced meat, tofu, sesame sauce and Chinese cabbage.
Thursday
Breakfast: soybean porridge, peanut cake, cucumber diced lunch: potato and beef slices, cauliflower and mushroom dinner: braised tofu, stir-fried heart.
Friday
Breakfast: lily porridge, fried noodles, boiled eggs, lunch: diced tofu, pea sprouts, and dinner: fried fish fillets and shredded potatoes.
Saturday
Breakfast: milk, onion biscuits, ham, fried eggs; Lunch: Mapo tofu, mushrooms, rape; Dinner: lion-headed pea seedlings.
Sunday
Breakfast: tremella soup, fried rice with eggs.
Lunch: carrot ribs, fried peas, dinner: dry roasted hairtail, fried cabbage with vinegar.
One-week recipes for middle school students' brain-nourishing meals II. What should middle school students eat for breakfast?
Monday: Shrimp Rice Ball
Ingredients to be prepared: rice 150g, 5 fresh shrimps, 20g peas, 20g carrots, proper amount of oil and salt.
Dice the carrot, cut the fresh shrimp from the back with scissors, take out the yarn, cook it in a pot and peel it. Put a little oil in the pot. When the oil is hot, add carrots and peas and stir fry. Stir-fry the rice and season it with some salt. Put some fried rice in the palm of your hand and shrimp in the middle to knead the rice into a favorite shape.
Tuesday: Corn flour and shredded cucumber cake
Ingredients to be prepared: flour 100g, corn flour 30g, cucumber 100g, proper amount of oil and salt, and 2 eggs.
(1) Wash and shred two cucumbers and add salt.
(2) Add 2 eggs and stir well, add flour and corn flour, and add appropriate amount of water and stir well.
(3) Heat the electric baking pan, brush it with oil, put it on the mold, scoop it into the electric baking pan one by one with a small spoon, turn it over and bake it.
Suggested collocation: walnut soybean milk+apple.
Wednesday: double rice crab porridge
Prepare the ingredients to be cooked: 200g glutinous rice, 0/00g rice/kloc-0, 450g sea crab, salt, pepper and ginger.
(1) Remove the rubber band from the crab tongs and clean the crabs.
(2) Wash glutinous rice and rice and soak them in cold water for 20 minutes.
(3) Cut the crab in half, add cold water to the pot, and cook the crab in the pot.
(4) After boiling, put the glutinous rice and rice into the pot and cook them together, and stir them in time.
(5) Cook until the rice blooms, add Jiang Mo and stir well, add salt and pepper and stir well.
(6) Turn off the fire and simmer for 7 or 8 minutes before serving.
Suggested collocation: small pickles+corn steamed bread.
Nutritious and delicious braised chicken rice noodles
Thursday: braised chicken rice noodles
Ingredients to be prepared: 300 grams of braised chicken, 200 grams of rice noodles, oil, Chili oil, chives, chicken essence, sesame oil and laver.
(1) Soak rice noodles in warm water in advance, wash seaweed and soak hair, wash shallots and chop them for later use, and cut braised chicken into large pieces for later use.
(2) Cook the soaked rice noodles in a boiling pot.
(3) Take a large bowl and put seaweed, shallots and Chili oil. If you don't like it, don't put spicy oil.
(4) Add a proper amount of marinated chicken soup, chicken essence and sesame oil to taste.
(5) Add a proper amount of broth or boiled water, and stir the rice flour base evenly.
(6) Take out the cooked rice noodles and put them into a bowl, sprinkle with a little chives, and put them into the red-cooked chicken pieces to eat.
Suggested match: a bowl of chicken soup+black rice steamed bread.
Friday: omelet
Prepare the ingredients to be cooked: 2 eggs, oil, salt, lettuce, garlic, tomato sauce and bacon.
(1) First, beat the eggs into a bowl, add half a spoonful of salt, and beat until the egg liquid is fluffy and the garlic is chopped.
(2) Hot oil pan: spread the egg liquid into the pan, fry until it is formed, turn the edge and fry the other side, and take it out when both sides are golden.
(3) Pour the oil into the pot, pour the bacon into the pot, and fry until one side changes color, flanging and frying the other side. When the bacon is cooked, stir-fry the garlic and add a little salt to taste, and then you can go out.
(4) Spread the fried egg skin flat, add bacon and lettuce, roll it up, and then cut it into sections.
(5) Add tomato sauce to taste and enjoy the delicious omelet.
Suggested collocation: peanut walnut dew+half pitaya.
Saturday: Stewed chicken eggs with fragrant walnuts.
Prepare the ingredients to be cooked: 2 eggs, 3 walnuts, brown sugar, yellow wine and water.
(1) Beat 2 eggs, add a little yellow wine and mix well.
(2) Dissolve brown sugar in water, the amount of which is about twice that of egg liquid.
(3) Peeling walnuts to get meat, and patting them into pieces with the back of a knife for later use.
(4) Sieving the egg liquid and brown sugar water respectively, taking a wide-mouth bowl, and fully mixing the egg liquid and brown sugar water.
(5) Add water to the steamer, seal the wide-mouth bowl with plastic wrap, and steam in the steamer for 5 minutes.
(6) Carefully lift the plastic wrap, sprinkle with walnut powder, wrap it with plastic wrap, and steam for another 5 minutes on medium heat.
Suggested collocation: boiled water+snack bag.
Sunday: vermicelli soup
Prepare the ingredients to be cooked: noodles 100g, eggs 1, Chinese cabbage 1, 2 rape seeds, proper amount of oil, salt and onion, broth 1, half a spoon of balsamic vinegar, soy sauce 1 spoon, sugar, pepper oil.
(1) Wash the baby cabbage and small rape, cut each tree into four pieces, and chop the shallots.
(2) Cook the eggs in a cold water pot, peel them and cut them in half for later use.
(3) Take a large bowl, add balsamic vinegar, soy sauce, sugar, pepper oil, sesame oil and salt, and stir well.
(4) Add proper amount of oil to the wok and heat it for five minutes. Add garlic and shallots, stir-fry until fragrant, and pour into a large bowl.
Suggested collocation: milk+banana.
Second, what should middle school students eat at noon? 1 Monday, recommend a week's nutritious lunch recipe for middle school students: rice, cooked duck with konjac, mushrooms, rape (or cabbage), Flammulina velutipes, laver and egg drop soup.
Tuesday: Rice, roast beef with potatoes, stir-fried green beans, Flammulina velutipes, laver and egg drop soup.
Wednesday: rice, braised fish, boiled ribs, stir-fried melon, tofu soup.
Thursday: Rice and red bean rice, kung pao chicken (with green peppers, carrots and peanuts), fried onion with eggs, cucumber, coriander and egg soup.
Friday: rice and black bean rice, steamed sea fish, fried cabbage with dried bean curd, laver and egg drop soup.
Saturday: rice, fresh corn, roast beef with soy beans, mixed with three shreds and white gourd.
Sunday: rice, eight-treasure pepper sauce, curry, potatoes, chicken, vegetables, shrimp yam, soup.
Teach you to sort out the nutritional recipes that middle school students like to eat.
Monday
Staple food: Hua Juan (white flour, sesame paste).
Stir-fry: braised beef (beef, carrots, potatoes) and dried celery.
Side dishes: peanut celery leaves.
Soup: Shrimp skin and tomato soup.
Tuesday
Staple food: two rice (rice, millet).
Cooking: Mapo tofu (minced meat, tofu, fungus, green garlic), scrambled eggs with tomatoes (tomatoes, eggs).
Side dishes: mixed peppers (pepper, cucumber, coriander).
Soup: Porphyra soup (Chinese cabbage, laver).
Wednesday
Staple food: Zhajiang Noodles (yellow sauce, diced fat, cucumber, radish, boiled soybean, mung bean sprouts, celery powder).
Side dishes: fried chicken liver. Soup: noodle soup.
Thursday
Staple food: red bean rice.
Stir-fry: Fried chicken with diced chicken (chicken, potatoes, carrots and fermented bean curd), garlic and cabbage.
Side dishes: fried pickled radish.
Soup: Porphyra, chopped green onion and egg soup.
One-week recipes for middle school students' brain-nourishing meals 3 Middle school students' diet and health
First, the importance of rational nutrition
Junior high school students are in adolescence, with mature body parts, vigorous metabolism and active activity, which is higher than any age group. This period is also a period of active thinking ability and the strongest memory, with heavy learning tasks and various exams to face. Teenagers in junior high school are the key moment for physical growth and knowledge acquisition. Their cerebral cortex is in a state of high tension for a long time, and their nutritional status at this time must be highly valued. In terms of nutrition supply, it is necessary to adapt to the physiological needs of adolescent development. If nutrition supply is not timely or malnutrition occurs during this period, puberty may be delayed for one or two years. In addition, some high school students are below the standard in height, weight and intelligence because of malnutrition in infancy and childhood. At the beginning of adolescence, as long as we can seize the opportunity and give reasonable and good nutritional supplements, we may catch up with normal teenagers. Many facts show that nutrition has a far-reaching influence on teenagers not only in physical form and function, but also in intelligence and emotion.
Second, the reasonable dietary composition of middle school students
The dietary nutrition arrangement of junior high school students should be suitable for the physiological and psychological characteristics of senior high school students. In addition to ensuring the nutrition needed for growth and development, we should also consider the nutrition that high school students need to supply because of their heavy learning tasks. The dietary quality is higher than that of primary school students. Therefore, it is beneficial for senior high school students to have a comprehensive, reasonable and balanced dietary nutrition intake to require canteen managers and parents to know more about nutrition knowledge. So what kind of diet is a healthy diet? What are the basic principles of dietary arrangements for middle school students? The dietary arrangement of middle school students should follow the principles of balanced nutrition and reasonable distribution of three meals, so as to be light, nourish the stomach, strengthen the brain and facilitate sleep. Breakfast should be based on carbohydrate staple foods, such as porridge and rice noodles, especially whole grains such as whole wheat steamed bread, cereal porridge and yam porridge, and fresh vegetables should be given appropriately; Chinese food should be eaten well and balanced in nutrition; Reduce high-protein and high-fat foods such as big fish and big meat at dinner, so as not to affect students' sleep.
1, thermal energy distribution of three meals. According to the study life of junior high school students, there are usually 3-4 classes in the morning, and the activity of brain cells is quite intense. Breakfast is very important, so we must ensure the quality and quantity. Some teenagers have to eat one more meal (bread, cake, milk, beans, etc.). After the second class in the morning, I habitually eat breakfast because of my poor appetite or insufficient energy intake. In order to make breakfast (including recess meal) account for 30% of the total daily calories, lunch accounts for 35%-40% and dinner accounts for 30%-35%. The muscle cells of high school boys grow rapidly, and the amount of exercise is generally greater than that of high school girls, so the heat supply is about 100-300 kcal more than that of girls. The staple food for one day is 400-600g (65438+600g above 06). Rice, flour, potatoes and miscellaneous grains with high carbohydrate content are used as main raw materials. Non-staple food, fish 100- 150g, eggs 1-2 (duck eggs and goose eggs are also acceptable), appropriate amount of soybean products, 500-750g of fresh vegetables, 50-250g of fruit150, 200ml of milk, soybean milk and goat milk. Animals with blood in the stomach can eat it in moderation, 2-3 times a week.
2. Every meal should be carefully prepared. You can also mix grains, beans and vegetables. The proper combination of staple food and non-staple food can give full play to the complementary role of protein and improve the utilization rate of protein. Take breakfast as an example, staple food (cereal, rice), non-staple food (marinated eggs, pork floss or small fish), plus a proper amount of fresh vegetables; Among them, non-staple food can also be replaced by bean products such as boiled soybeans, dried beans and tofu. In addition, the mixing of rice with flour and dry olefins is also very important. Do not eat porridge and soup at one meal, or eat dry and thick food without soup. For example, steamed bread with porridge of eggs or beans and its products is more reasonable.
3. Choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood and vegetables (green, yellow and red), to ensure the supply of various inorganic salts and vitamins.
At present, the diet structure of middle school students in China is westernized, and many middle school students prefer fried, high-fat and high-sugar processed snacks, which has buried many hidden dangers of chronic diseases for their bodies. The incidence of chronic obesity and chronic digestive tract diseases in children is increasing year by year, and childhood obesity is the reserve army for adult obesity, hypertension, hyperlipidemia and other diseases in the future, so parents should pay attention to their children's diet structure.
At present, there is a phenomenon of "sloppy breakfast, mediocre Chinese food and rich dinner" in middle school students' catering, which is one of the main reasons for many chronic diseases of middle school students. Many parents have no time to make breakfast for their children in the morning because of the pressure of work, so they often either handle it themselves or let their children solve it themselves at the simple breakfast stall outside. In fact, this is not worth the loss. Parents should pay more energy and financial resources to take care of their children when they are ill. It is better to spend half an hour every day preparing a healthy breakfast for children now.
4. Prepare recipes for one week. Cooking should be based on the local economy and the supply of food raw materials. The total intake of various nutrients in a week should meet the gas demand of high school students, and try to make the nutritional distribution of each meal reasonable and balanced. However, if the daily intake of various nutrients is slightly different, and the total amount reaches the standard within one week, there will be basically no nutritional problems, which is enough.
5. Eat fresh food to prevent food poisoning.
Brain-strengthening food for middle school students
1, peanut
Peanut is rich in lecithin and cephalin, which is an important substance needed by nervous system. It can delay the decline of brain function, inhibit platelet aggregation and prevent cerebral thrombosis. Experiments have proved that eating peanuts regularly can improve blood circulation, enhance memory and delay aging, which is a veritable "long fruit".
2. Milk
Milk is a nearly perfect nutrient. It is rich in protein, calcium and essential amino acids for the brain. Calcium in milk is most easily absorbed by people and is an indispensable and important substance for brain metabolism. In addition, it also contains vitamin B 1 and other elements that are very beneficial to nerve cells. If you can't sleep because you use your brain too much, a cup of hot milk before going to bed will help you sleep.
Step 3 fish
They can provide high-quality protein and calcium to the brain, and the fatty acids contained in freshwater fish are mostly unsaturated fatty acids, which will not cause arteriosclerosis and do no harm to cerebral arteries. On the contrary, they can also protect the cerebral vessels and promote the flow of brain cells.
4. eggs
Cerebral blood flow function and memory intensity are closely related to acetylcholine content in brain. Experiments have proved that the beauty of eating eggs is that when the rich lecithin contained in egg yolk is decomposed by enzymes, it can produce rich acetylcholine, which will reach the brain tissue soon after entering the blood, which can enhance memory. Foreign studies have proved that eating 1 or 2 eggs a day can supply enough choline to the body, which is of great benefit to protecting the brain and improving memory.
5. Xiaomi
Vitamin B 1 and B2 in millet are higher than those in rice 1, 5 times and 1 times respectively, and protein contains more tryptophan and methionine. Clinical observation shows that eating millet can prevent aging. If you usually eat more millet porridge and rice, it is beneficial to the health care of your brain.
6, monosodium glutamate
The main component of monosodium glutamate is sodium glutamate, which can be converted into glutamic acid under the action of gastric acid. Glutamate is the only amino acid involved in human metabolism, which can promote intellectual development and maintain and improve the working ability of the brain. Regular intake of monosodium glutamate is helpful to improve mental retardation and memory impairment. Because monosodium glutamate can increase acetylcholine in the brain, it also has a certain effect on neurasthenia.
7.spinach
Spinach is cheap and humble, but it is a brain-nourishing vegetable. Because spinach is rich in vitamins A, C, B 1 and B2, it is one of the "best suppliers" of brain cell metabolism. In addition, it also contains a lot of chlorophyll, and it also has the function of strengthening the brain and improving intelligence.
8. Corn
Corn germ is rich in unsaturated fatty acids such as linoleic acid, which can protect cerebrovascular and reduce blood lipid. Especially, the high water content of glutamic acid in corn helps to promote the metabolism of brain cells. Eating some corn often, especially fresh corn, has a brain-strengthening effect.
9.pineapple
Pineapple contains a lot of vitamin C and trace element manganese, and it has less calories. Often eat shengjin refreshing effect. Some people call it a fruit that can improve people's memory.
10, Chili
The content of vitamin C in pepper ranks first among all vegetables, and the content of carotene and vitamins is also very rich. Capsaicin contained in pepper can stimulate taste, increase appetite and promote blood circulation in the brain. In recent years, it has been found that the "spicy" taste of pepper is still a hormone to stimulate the pursuit of career success in the human body, which makes people energetic and active in thinking. Red peppers are better eaten raw.