Share with you the main contents of my three meals a day:

Breakfast: an egg+a bag of soybean milk+two slices of whole wheat bread.

Chinese food: working meal (no greasy dishes)

Dinner: milk+apples

In addition, drinking 8 glasses of water every day and 3 cups after getting up in the morning is enough to promote the peristalsis of the large intestine, produce defecation, and help to discharge defecation.