1 healthy morning! How to match the four elements of breakfast? As the saying goes, "a day's work lies in the morning", so is doing things and eating! Breakfast is very important for human health. But do you value eating breakfast? Do you know what to eat for a nutritious breakfast? How do you mix food varieties? Recently, several survey data published by the National Nutrition Society show that half of the children who eat breakfast have poor nutritional quality. It can also be seen from this result that China urban residents lack knowledge of breakfast nutrition and pay insufficient attention to breakfast nutrition. Everyone thinks it's important to eat breakfast, but it's just so-so. Nothing more than porridge, steamed bread, soybean milk, fried dough sticks, milk and bread. What is the nutritional quality of this breakfast? The nutritional quality of breakfast is very important to our health. In our investigation, it is found that although more than 90% people are eating breakfast, if the nutritional quality of breakfast is used to evaluate, it is found that almost half of people have poor nutritional quality of breakfast. Because the only energy that the brain can use is blood sugar, skipping breakfast or eating breakfast badly will reduce people's blood sugar level, and the supply of some nutrients will be insufficient, which will lead to the decrease of brain excitability and the inability to provide sufficient material energy for the normal work of the nervous system in time. In addition, nutrients lost in breakfast cannot be replenished from lunch or dinner. Because breakfast provides a whole day's 1/3 nutritional intake, if breakfast is not nutritious enough, malnutrition and iron deficiency anemia will occur for a long time, which will affect the growth and development of children and adolescents. At present, the nutritional structure of breakfast is unreasonable, and the biggest problem is the lack of vegetables and fruits. Most of the breakfasts we usually eat are acidic foods, such as fried dough sticks, eggs and milk. While vegetables and fruits contain alkaline substances. Therefore, for most people, as long as they eat some fruits and vegetables to supplement, they can balance the pH of the diet and various nutrients. A high-quality breakfast pays attention to the rationality of food nutrition combination. Recently, nutrition experts have formulated a method to evaluate the nutritional quality of breakfast according to the types of breakfast food. First of all, according to the classification method of the dietary pyramid, they divide food into cereals, vegetables (fruits), meat and milk. If you eat two or less, the quality of breakfast is poor, and if you eat three, the quality of breakfast is good. If you can eat all four, it is nutritious. According to this method, nutrition experts recommended several nutrition breakfast plans for us: egg dried noodles can be served with a peach, a cup of yogurt, a high-protein and low-fat diet, and iron and vitamins A and C are not lacking. A fried rice noodle with lean meat, a glass of milk and a banana. The advantage of this recipe is comprehensive nutrition supply. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it is fried dough sticks, bean curd and egg porridge, this kind of breakfast lacks vitamins, calcium, iron and other nutrients, and the salt content is too high, so vegetables such as cucumbers should be added. Usually work and study in the morning are tense, and insufficient nutrition will affect efficiency. Remember not to miss the vegetables or fruits in the four breakfast samples. 1 slimming effect of soybean milk! Drink slowly to absorb the effective ingredients. Why can you lose weight just by drinking soybean milk? In fact, from the beginning of drinking to absorption and digestion, the nutrients contained in soybean milk are constantly helping to burn fat! In the five stages of digestion and absorption, soybean milk mainly squeezes out soybean rich in high-quality plant protein, which contains a lot of soybean isoflavones, soybean sugar conjugates and other components besides soybean protein. These components can inhibit the absorption of lipids and sugars in the body and play the role of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are digested → absorbed → burned fat and then play a slimming effect! Health tip: Drink slowly and absorb the active ingredients. Even if soybean milk has slimming effect, just drinking it casually is not necessarily good. The success or failure of slimming depends on the way of drinking. The effective components contained in soybean milk can inhibit the absorption of carbohydrates and lipids in the process of digestion and absorption, so it helps to lose weight. Therefore, the best slimming effect can be achieved when eating. In addition, if you choose to drink before meals, with high-fiber ingredients with satiety, you can also prevent overeating. Also, it is also the key point for the body to truly and completely absorb the active ingredients contained in soybean milk. If effective ingredients such as soybean protein and soybean sugar conjugate are not absorbed by human body, the weight loss effect will be reduced. Therefore, don't drink soy milk in one gulp, drink it slowly and let the body absorb it. Used for cooking, chewing slowly also has slimming effect. Four secrets of using soybean milk to lose weight successfully 1 Drinking soybean milk before or during meals constantly exerts slimming effect in the process of digestion and absorption, so it is best to drink it during meals. If you want to use the satiety of soybean milk to prevent overeating, you can also drink it before meals. The best time to drink every day is from morning to evening when the muscle activity is high. It is easy to accumulate body fat when there is little activity at night, so try to avoid it. Tip 2: Observe the situation 1 month after losing weight. Among all kinds of joyful effects brought by soybean milk, the earliest one is the improvement of constipation, and the fast person will take effect the next day. However, the average time for the key slimming effect is 1~2 months, and it will take half a year if it is slow. The time when slimming effect appears varies from person to person. In short, don't rush for success. You should wait a while before observing the situation. Tip 3: Drink 1 ~ 2 cups a day, and you can also eat soybean milk. In addition to drinking directly, you can also eat it as a dish! If you want to lose weight, it is recommended to drink 1 ~ 2 cups a day. In addition, cooking with other ingredients is also a good idea, because soybean milk will inhibit the absorption of lipids and sugars during digestion and absorption. However, because soybean milk is not completely calorie-free, we should be careful not to consume too much. Tip 4 If you feel that drinking sugar-free soybean milk is a bit monotonous, try adding cocoa (hot chocolate) or bean powder (or mung bean powder) and fruit to drink. In fact, this not only makes soy milk easy to drink, but also helps to improve the slimming effect! Because the dietary fiber of soybean milk is discarded in the production process. Therefore, if it is used with ingredients rich in dietary fiber, such as cocoa or soybean powder, it can improve satiety and make it less likely to feel hungry. 3 sunscreen has a new pattern! Teach you how to eat delicious food and whiten your skin. Most oriental women have fair and ruddy skin, which is beautiful. As the saying goes, one white covers all the ugliness. Therefore, whitening lotion, skin cream, foundation honey, concealer and other cosmetics are popular, and many people are willing to spend time and money on this. In fact, a person's white and tender skin has a lot to do with the maintenance methods of later generations, including some daily fruits and vegetables, in addition to congenital factors. Whether the skin is white or not mainly depends on the ability of melanocytes to synthesize melanin. The more melanin is produced, the darker the skin is; On the contrary, the whiter the skin. Vitamin C can interfere with melanin production and reduce melanin precipitation. Eating more foods rich in vitamin C in daily life, such as oranges, lemons, hawthorn, oranges, apples, Rosa roxburghii, grapes, fresh dates and other fruits, as well as vegetables such as tomatoes, cauliflower, winter melon, water bamboo, onions, garlic and green peppers, can reduce or even eliminate the dark spots and freckles of the skin and accelerate the whitening of the skin. The clever use of some fruits and vegetables can get unexpected skin whitening effect. For example: 2 baby's healthy diet: how to match the baby's diet? 1 to 3 years old, it is infancy. Children are in the vigorous stage of growth and development and need high nutrition. If they are malnourished, their growth will be delayed, their resistance will decrease, and even malnutrition will occur. Under normal circumstances, after 9 months, breast milk will gradually decrease, and the quality will also decline. Children begin to need a normal diet, which is a new way of nutrition. At this stage, children's chewing ability and digestive function are not as good as those of adults, and the gastrointestinal tract is sensitive to rough food. Besides, children can't choose their own food. Therefore, parents need to give a reasonable diet according to their children's physiological characteristics to ensure their healthy growth. Children's diet should follow the following principles:

(1) A balanced diet. Keep the supply ratio of protein, fat and carbohydrate at 1: 2: 4, and don't neglect waste. If vegetable soup is only added to white rice porridge or white rice after weaning, the supply of protein and fat is insufficient, the growth and development are slow, and the disease resistance is reduced; If we only pay attention to meat, eggs and milk, children aged 2-3 still eat 4 bottles of milk every day, and the supply of carbohydrates is insufficient, which often cannot guarantee the energy demand. If you seldom eat vegetables and fruits, vitamins such as inorganic salts and calcium and iron will be lacking, so you should take all kinds of foods.

(2) Choose the right food. Lean meat, poultry meat, fish, milk and eggs can be selected alternately; The lines should be thick and thin; Vegetables should be green, red and yellow vegetables with more vitamins A, C and iron; Bean products rich in protein, calcium and iron should be selected more; Hard fruit foods, pickled and pickled foods should be avoided as much as possible.

(3) Reasonable cooking. Often change the pattern, pasta can be made into noodles, flower rolls, small wonton, small jiaozi, small buns and so on. , in order to improve the interest in eating; Vegetables and meat should be chopped and burned; Chicken, fish, ribs and other foods with thorns and bones should be removed before feeding; Don't give children greasy and fried food.

(4) We should develop good eating habits, not picky about food, not partial eclipse, not eating snacks and unclean food.

Sample recipes:

Breakfast: egg porridge (25g rice, eggs 1 piece), 20g meat floss, snacks 1 piece.

Extra meal: 250 ml of milk or soybean milk.

Lunch: noodles with minced meat and vegetables (25g lean meat, 50g vegetables, 50g Longxu Noodles).

Extra meal: 80g orange, 1 cake.

Dinner: stir-fried carrot powder at the end of liver (pork liver 30g, carrot 50g), red bean rice porridge (rice 25g, red bean proper amount).

Extra meal: yogurt or fresh milk 220 ml. How to make the baby eat well and grow strong? Baby's Four Seasons Diet 1 year-old baby's Four Seasons Diet

1, spring:

Generally speaking, you can eat dinner three times a day, and add 1 time in the afternoon. The following is the reference formula:

Breakfast: 25g mutton with bean paste and 25g egg porridge.

Lunch: 50g pork liver and eggs, 50g soft rice.

Noon: 50 grams of pear juice glutinous rice porridge.

Dinner: 50 grams of pork, spinach, wonton and radish soup.

2. Summer:

Recommended recipes:

Breakfast: 25 grams of milk raisin cake, 0/00 grams of soybean milk/kloc.

Chinese food: 50 grams of tomato fish ball soup and 50 grams of soft rice.

Noon: rice and mung bean porridge100g

Dinner: egg and cucumber noodle soup 50g.

Pay attention to hydration and soup in summer. Protein is dominated by protein, so you can eat more bean products such as tofu and soybean milk.

3. Autumn:

Recommended recipes:

Breakfast: egg porridge 25g, jujube paste milk cake 25g.

Chinese food: 50g of assorted rice and cabbage soup.

Noon: 50 grams of carrot and millet porridge.

Dinner: 50 grams of egg drop soup with wax gourd and liver paste.

Children's appetite is generally good in autumn, which is conducive to the intake of nutrients. The method of egg porridge is to add the prepared eggs to the cooked porridge, cook for a while, and then add a little sesame oil and salt. Rich in nutrition. Jambalaya is cooked with fried minced meat and tofu. After cooking, add the fried vegetable powder and the rice will be cooked. Wax gourd paste roll is a small roll made of wax gourd powder and liver paste with a width of 1 inch. When mixing the stuffing, add appropriate seasoning to reduce the fishy smell of pig liver.

When the weather turns cold in autumn, children are often prone to diarrhea. You can slice carrots and cook them with millet, which has an auxiliary therapeutic effect on infantile diarrhea. At the same time, carrots and liver mud can provide rich vitamin A, which is good for children's growth and development.

4. Winter:

Recommended recipes:

Breakfast: 25g custard and 25g sesame porridge.

Chinese food: Pork ribs soup and seaweed soft rice 50g.

Noon: steamed sweet potato 50- 100g.

Dinner: 50 grams of dried noodles soup with minced Chinese cabbage.

1 year-old children are still at the age of rickets. In winter, the weather in the north is cold, which greatly reduces the chance of sunbathing, which is easy to cause vitamin D deficiency, thus affecting the absorption of calcium in food. Milk, eggs, sesame seeds, sparerib soup and kelp in the above recipes are rich in calcium, especially kelp, which can provide 1 177 mg of calcium per 100 g: although the calcium content in milk is not as good as kelp.