Scientific and nutritious diet, three meals a day. Three meals a day need to be eaten regularly to supplement the nutrients needed by the human body, thus effectively promoting good health. The following is a scientific nutrition recipe I have compiled for you, three meals a day. Let's take a look, I hope I can help you.
Scientific nutrition diet, three meals a day, 1 Monday:
Breakfast: a cup of yogurt, 10 raisins and two pieces of whole wheat bread.
Lunch: celery and rice porridge.
Ingredients: celery100g, rice100g, millet100g.
Practice: wash celery and cut into small pieces; rice. Wash the millet. After the pot is lit, add a proper amount of water, add rice and millet to cook porridge, first boil it with strong fire, then cook it with low fire for 20 minutes, and then add celery for 5 minutes.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Tuesday:
Breakfast: a bowl of soybean milk, two pieces of whole wheat bread and an egg.
Lunch: tomato, tofu and bean sprouts soup.
Ingredients: red tomato 1 piece (about 100g), half a box of tofu (about 100g), 50g bean sprouts and a little parsley.
Seasoning: 2 teaspoons of salt.
Practice: wash tomatoes and cut into pieces, cut tofu into small squares, remove roots from bean sprouts, wash, wash coriander and cut into sections. Add water and tofu to the pot and cook for 5 minutes, then add tomatoes and bean sprouts to cook slightly, season with salt and sprinkle with coriander.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Wednesday:
Breakfast: a glass of milk, a flower roll and an apple.
Lunch: Fried fish fillets.
Materials: grass carp 1, auricularia auricula10g, Guangdong cabbage 50g.
Seasoning: 2 tablespoons salad oil, salt 1 tablespoon, cooking wine 1 tablespoon, a little dry starch, water starch, minced onion and ginger.
Practice: grass carp is washed, sliced, dipped in dry starch and smoothed with warm oil; Wash the fungus soaked in hair; Wash Guangdong cabbage; Chop onion and ginger.
Heat salad oil in a pan, add onion and Jiang Mo, stir-fry until fragrant, then add fish fillets, fungus and Chinese cabbage, stir well, add salt and cooking wine to taste, and pour in water and starch to thicken.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, which can be seasoned with vinegar and salt. Do not add high-calorie salad dressing.
Thursday:
Breakfast: a bowl of black rice and red bean porridge, a boiled egg and a cold radish butterfly.
Lunch: Fried cuttlefish with celery.
Ingredients: celery150g, cuttlefish150g, chopped green onion, shredded red pepper and shredded yellow pepper.
Seasoning: salad oil 1 tbsp, salt 1 tbsp, chicken essence 1 tbsp.
Practice: wash celery and cut into sections; Viscerated cuttlefish, washed, cut into sections, scalded with boiling water and drained. Pour salad oil into the pot and cook until cooked. Add chopped green onion and stir-fry until fragrant. Add celery and stir fry a few times. Then add cuttlefish flower, shredded red pepper and shredded yellow pepper, and stir well. Finally, add salt and chicken essence to taste and mix well. Serve.
Dinner: 1 bowl of light boiled vegetables or 1 lettuce salad (salad dressing is still not allowed).
Friday:
Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.
Lunch: corn beard chrysanthemum porridge.
Ingredients: corn stigma10g, chrysanthemum10g, rice 200g.
Seasoning: 1 tsp salt.
Practice: soak fresh corn whiskers in warm water and rinse them clean. Pedicel the chrysanthemum, take off the petals and wash it. The rice is washed clean. Pour clear water and corn stigma into the pot and cook for 10 minute, then filter out the corn stigma, add rice and cook until porridge is finished, then add salt, chrysanthemum and corn stigma and boil slightly.
Scientific nutrition recipes, three meals a day, two meals a day, how to distribute nutrition more scientifically?
1, you need enough protein for breakfast.
Generally speaking, breakfast needs to be supplemented with enough protein. Because there needs to be enough protein supply in the morning, you can be energetic in the morning. Protein, as the material basis of human life, is prone to listlessness and fatigue without protein. Therefore, breakfast needs to be supplemented with enough protein, and common eggs, dairy products and whole wheat bread can be eaten properly.
2. Have a good breakfast.
Besides adding enough protein for breakfast, you should eat better. Generally, all kinds of nutrients needed for breakfast need to be supplemented in time, and some coarse grains can be eaten for breakfast. In addition, dairy products, fruits, vegetables and so on. It can be eaten, thus effectively promoting health and meeting the nutritional needs of the body.
Step 3 have a big lunch
You need to allocate enough fat and calories for lunch, because there is usually more activity in the afternoon. If the energy supply for lunch is insufficient, it is easy to be tired and weak in the afternoon, so eat enough for lunch. Generally, you need to eat about nine minutes full for lunch, which can maintain your mental vitality, ensure your energy and effectively promote your health.
Dinner is mainly a light diet.
Dinner generally needs to limit the intake of fatty substances, and protein, vitamins, minerals and trace elements can be supplemented appropriately. Because if you eat too much fat or energy at dinner, it will easily lead to obesity. Therefore, you can choose some light food for dinner. Common beans, fish, vegetables and fruits are all suitable to meet the nutritional needs of the body.
5. Don't eat too much for dinner.
Generally speaking, if you want to maintain nutrition and distribute food scientifically, you need to pay attention to many principles. Besides eating light and digestible food for dinner, we should also avoid overeating. At this time, you should choose foods that are easy to digest and full. Only in this way can we avoid increasing the burden on the stomach due to eating too much food, or accumulating calories to cause obesity.
Scientific nutrition recipes three meals a day 3 breakfast: nutritious and easy to digest.
As the first meal of the day, breakfast takes the longest time from dinner the night before, generally exceeding 12 hour. At this time, the glycogen stored in the body has been exhausted, so it should be replenished in time to avoid hypoglycemia. The food supply for breakfast can meet the nutrition and energy needed by the body in the morning as much as possible, but the digestive function of the body has not completely returned to normal because of waking up in the morning, so we should pay attention to choosing foods with rich nutrition and easy digestion and absorption. If you have a cup of soybean milk or milk, two or three pieces of meat or 1 egg, 50- 100g of grain, and proper amount of vegetables and fruits.
Office workers are anxious to prepare breakfast, and we can estimate whether the nutrition of breakfast is sufficient according to the number of food types. If breakfast includes grain, fish or meat or eggs, milk, vegetables and fruits, it can be considered nutritious; If only three categories are included, it can be considered that nutrition is sufficient; If only two kinds or less are included, the nutrition is insufficient.
Lunch: Make sure you have enough energy.
Lunch plays a connecting role in three meals a day. The body should not only supplement the energy and nutrition consumed in the morning, but also provide energy and nutrition for work and study in the afternoon. Lunch needs cereals, beans, vegetables, fish, and preferably fungi. Grain 100- 150g, animal food 50-75g, soybean 20g or equivalent bean products, vegetable 100-200g and fruit 100-200g, so as to ensure the intake of vitamins, minerals and dietary fiber in lunch.
Dinner: avoid greasy.
Dinner food can be lighter, such as steamed fish. Grain 50-150g, animal food 50-100g, soybean or equivalent product 20g, vegetable100-200g, fruit100g. Many office workers' family dinners are the biggest meal of the day. Due to the lack of physical activity after meals, eating too much greasy food will not only increase the burden on the digestive tract, but also the excess energy will be synthesized into fat under the action of insulin and stored in the body.
Food varieties can be exchanged according to the principle of similar exchange. For example, rice flour can be chosen as the staple food, and foods rich in dietary fiber such as brown rice and whole wheat are often chosen as the staple food, which can not only increase satiety, but also promote gastrointestinal peristalsis; Animal food can choose meat, poultry, eggs, aquatic products, and can also choose several kinds of bean products, vegetables and fruits to match, constantly changing patterns and arranging colorful meals. Fruit can be eaten between meals or with meals.
Between meals: supplement snacks
In addition to dinner, snacks can also be supplemented in moderation between meals. However, the energy provided by snacks should not exceed 65,438+00% of the total energy in a day, so we can choose lower energy among similar foods to avoid excessive energy intake. Generally speaking, you should choose snacks with high nutritional value, such as fruits, dairy products and nuts. And the nutrients they provide can be used as a supplement to dinner.
If the energy intake of three meals is insufficient, you can choose energy-rich snacks to supplement it. For those who need to control their energy intake, they should limit the choice of foods with more sugar or fat. If you don't get enough vegetables and fruits for three meals, choose vegetables and fruits as snacks. Nuts are high in oil, and a small handful a day can meet the needs of the human body. The amount of snacks should not be too much, so as not to affect the appetite and appetite for dinner. The appropriate time to eat snacks should not affect the appetite for dinner.
For those who work and study at night, eating some supper properly, such as drinking a glass of milk, eating some biscuits or eating an apple two hours after dinner, can alleviate hunger and improve work efficiency, but it is not advisable to eat it half an hour before going to bed.
Suggestions on scientific nutrition recipes and reasonable collocation of three meals a day;
1, breakfast. The collocation of breakfast should pay attention not only to quantity, but also to quality. The staple food generally includes starchy foods, such as steamed bread and corn flour, and some foods rich in protein, such as milk, soybean milk and eggs. It can make people's blood sugar concentration rise to normal level or exceed the standard level quickly, and make people have plenty of energy to face a day's work and study.
2. lunch. Eat more lunch properly and pay attention to quality. The staple food generally includes rice, steamed bread, corn flour cake, tofu and so on. Protein-rich foods, such as fish, beans and protein products, should be appropriately added to non-staple foods. So as to keep blood sugar at a normal level and effectively carry out work and study for one day.
3. dinner. Mainly light and digestible. Eat less, two hours before going to bed. Eating too much at dinner, protein and fat is not easy to digest, which affects sleep, and people are generally inactive at night, which easily leads to food accumulation and obesity. It is easy to accumulate fat on the arterial wall, leading to cardiovascular diseases.
4, three meals a day must be reasonably matched. Not only to fill the stomach, but also to ensure the normal and healthy development of the human body. These are some suggestions on the reasonable collocation of three meals a day.
Dietary suggestions for special people:
1, pregnant women's diet. Eat more digestible food to prevent vomiting. Eat less and eat more, pay attention to sugar and folic acid. Pregnant women should avoid smoking, drinking and greasy food.
2, baby diet. Attention should be paid to supplementing protein, increasing the number of meals and diversifying dietary intake. Don't eat too much pure sugar food and fried food.
3. The diet of the elderly. Pay attention to a balanced diet and a light diet. Pay attention to the balance between soup and vegetables, preferably one soup a day. The texture should be soft, ripe and chewy.
4, hypertensive encephalopathy diet. Pay attention to salt and fat intake. Eat more foods containing potassium and sodium in moderation. Eat more fruits and vegetables instead of drinking.