Freshly squeezed orange juice, cereal (first soak oats in milk overnight, then add chopped diced apples, pale yellow raisins, a little malt and a spoonful of honey to make porridge), toast with a little butter and green tea.

Health principle: This is a breakfast rich in grain and fiber. Cereal porridge helps to lower cholesterol; Malt is rich in vitamin e.

Two kinds of drinks: green tea and fresh orange juice, contain a lot of vitamins. Morning tea: This is an excellent way to take phytoestrogens. A large cup of soybean milk can ingest 30 ~ 40 mg of phytoestrogen, and female estrogen has been proved to greatly reduce the risk of breast cancer.

lunch

Salad made of seafood or chicken, tender leaves and olive oil, rice. Health principle: seafood or chicken can provide low-fat and high-protein nutrition. Assorted salads and freshly squeezed juices can provide antioxidants, which is very important.

If your diet is low in vitamin C and vitamin E, you are prone to cardiovascular disease, obesity and high blood pressure.

Before dinner: Season with a little olive oil, because it is rich in unsaturated fatty acids, which can lower cholesterol and reduce the risk of arterial blockage. Rice contains carbohydrates and can provide enough energy. Drinking a little red wine can protect the heart, and olives can play an appetizing role.

dinner

Cantonese soup or Japanese bean noodle sauce soup, grilled fish, noodles or rice in soup, fruit, green tea. Health principle: Cantonese soup is rich in nutrition; Japanese miso soup is made of soybeans, so it can provide plant sex hormones.

Fresh fish is of great benefit to human body. Its fat content is low and protein content is high. Fish is rich in fatty acids, which can lower cholesterol and blood pressure.

Noodles or soaked rice can make the staple food moderate and easy to digest. Vegetables, fruits and green tea can provide a lot of vitamins and antioxidants.