How to match the summer breakfast menu with three meals a day;
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 can help you lower your cholesterol; Malt is rich in vitamin E, and green tea and orange juice contain a lot of vitamins. A large cup of soybean milk can help you consume 30 mg to 40 mg of phytoestrogens, which is almost half of the daily intake of Japanese people. Phytoestrogens have been proved to greatly reduce the risk of breast cancer.
Lunch menu:
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. It is very important to mix salad and fresh juice to provide you with antioxidants. If your diet is low in vitamin C and vitamin E, you are prone to cardiovascular disease, obesity and high blood pressure.
Dinner menu:
Season with a little olive oil before dinner, because it is rich in unsaturated fatty acids, which can lower cholesterol and reduce the risk of arterial blockage. Rice contains carbohydrates, which can provide you with enough energy. Drinking a little red wine can protect the heart, and olives can play an appetizing role. Dinner includes noodle sauce soup, grilled fish, noodles or soup rice, fruit and green tea.
Eat less food and hot fruit in summer.
Eating more litchi, longan and apricot isothermal fruits in summer is easy to cause excessive internal heat. Litchi contains hypoglycemic ingredients, and if you eat too much, you will have a low sugar reaction. However, people with hot constitution can't eat warm fruits because they are full of energy, have difficulty falling asleep at night and have a high metabolic rate. In addition, children with fever or inflammation of an organ should try to avoid eating it. Besides litchi and longan, peaches, longan, guava, cherry, coconut, durian and apricot are also warm fruits. Eat in moderation in summer, and do not overdo it.
Eat less nuts.
Nuts refer to all kinds of seed foods rich in oil, such as peanuts, walnuts, cashews, pine nuts, melon seeds, almonds and pistachios. When eating nuts in summer, you must keep a proper amount. Because the calories of nuts are very high, the calories of 50 grams of melon seeds are equivalent to the calories of a bowl of rice. For the average person, it is more appropriate to eat about 30 grams of nuts every day. Nuts have the function of generating heat in the body. Eat them in winter and eat less in summer.
Avoid eating raw aquatic products
Aquatic products are nutritious and delicious, and the taste of raw food in summer is also first-class. However, seafood such as grilled shrimp, clam, blood clam, clam, drunk shrimp, drunk crab, salty crab and so on. , there is a big security risk. Because seafood contains many parasites, if eaten without high temperature disinfection, it is easy to get sick. Many people think that food that has not been heated or cooked at high temperature will not lose its nutrition, and it is best to eat it raw. Vegetables, fruits and other foods are best eaten raw, and the nutrients such as vitamins and fiber will not be lost. But eat raw vegetables and fruits, be sure to wash them clean, because now vegetables and fruits contain pesticides.
Use less spicy seasoning.