Scientific Nutrition Recipes Three Meals a Day
Scientific Nutrition Recipes Three Meals a Day. Three meals a day need to eat regularly, replenish the body needs nutrients, so as to effectively promote the health of the body. The following is my scientific nutritional recipes for you to organize three meals a day, come together to see it, I hope to be able to help you
Scientific nutritional recipes three meals a day 1Monday:
Breakfast: a cup of yogurt, 10 raisins, two slices of whole wheat bread.
Lunch: celery and two rice porridge.
Ingredients : 100 grams of celery, 100 grams of rice, 100 grams of millet.
Method : Wash the celery, cut into small pieces; rice. Millet washed clean. Pot on the fire, add the right amount of water, put the rice, millet porridge, first with a strong fire boil after switching to a small fire to cook for 20 minutes, add the celery section and then cook for 5 minutes.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, can be seasoned with vinegar and salt grains, do not add calorie salad dressing.
Tuesday:
Breakfast: 1 bowl of soymilk, 2 slices of whole-wheat bread, and 1 egg.
Lunch: tomato tofu and bean sprout soup.
Ingredients : 1 large red tomato (about 100 grams), half a box of northern tofu (about 100 grams), 50 grams of bean sprouts, a little parsley.
Seasoning: 2 tsp salt.
Methods: Wash and cut the tomatoes into cubes, cut the tofu into small cubes, remove the roots of bean sprouts, wash, wash and cut the cilantro. Put water in the pot, tofu block, open the pot and cook for 5 minutes, then add tomato blocks, bean sprouts slightly cooked, put salt to taste, sprinkle cilantro section can be.
Dinner: 1 bowl of boiled vegetables or lettuce salad, can be seasoned with vinegar and salt grains, do not add caloric salad dressing.
Wednesday:
Breakfast : a glass of milk, a roll, an apple.
Lunch : Buttermilk fish fillet.
Ingredients: 1 middle section of grass carp, 10 grams of fungus, 50 grams of Cantonese cabbage.
Seasoning: 2 tbsp salad oil, 1 tsp salt, 1 tsp cooking wine, dry starch, water starch, green onion and ginger
Methods: Clean the fish, cut into slices, and dip in dry starch to coat with warm oil; soak the fungus and rinse it; wash the Cantonese cabbage; chop green onion and ginger.
Potting the fish is a good idea.
Pour salad oil in a pan and heat, put onion, ginger and incense, then add the fish, fungus, vegetables and stir-fry, add salt, cooking wine seasoning, pour water starch thickening can be.
Dinner: 1 bowl of boiled vegetables or a lettuce salad, can be seasoned with vinegar and salt, do not add high-calorie salad dressing.
Thursday:
Breakfast: 1 bowl of black rice and red bean congee, 1 hard boiled egg, 1 butterfly of cold shredded radish.
Lunch: Fried cuttlefish with celery.
Ingredients: 150 grams of celery, 150 grams of cuttlefish, green onions, shredded red pepper, shredded yellow pepper, a little each.
Seasoning : 1 tbsp salad oil, 1 tsp salt, 1 tsp chicken essence.
Methods : Clean the celery and cut it into pieces; remove the cuttlefish from the gut, wash it, cut it into pieces and then cut it into knives, boil it in boiling water and drain it. Pour salad oil into the pot to cook, add chopped scallions burst incense, put the celery section stir fry a few times, and then into the cuttlefish flowers, red pepper wire, yellow pepper wire stir fry, and finally add salt, chicken seasoning mix well, plate can be.
Dinner : 1 bowl of light white burnt bok choy or 1 serving of lettuce salad (still no salad dressing).
Friday:
Breakfast: 1 bowl of sweet potato rice porridge and a salted duck egg.
Lunch : Cornhusk and chrysanthemum porridge.
Ingredients : 10 grams of cornhusk, 10 grams of chrysanthemum, 200 grams of rice.
Seasoning : 1 tsp salt.
Methods : Soak fresh cornhusks in warm water and rinse well. Remove the chrysanthemums, remove the petals and rinse. The rice is washed clean. Pour water into the pot, cornhusk, cook for 10 minutes after the cornhusk, add rice and cook until the porridge, and then into the salt, chrysanthemums, cornhusk, a little rolling that is.
Scientific Nutritional Recipes for Three Meals a Day 2 Three meals a day, how to allocate more scientific and more nutritious? 1, breakfast needs to be supplemented with enough protein In general, breakfast needs to be supplemented with enough protein. Because the morning need to have a sufficient supply of protein to ensure that the morning are energetic. Protein as the material basis of human life, if the lack of protein, easy to mental depression, fatigue and fatigue. Therefore, breakfast needs to be supplemented with enough protein, common egg foods, dairy products, whole wheat bread, etc. can be appropriate to eat. 2, breakfast to eat better Breakfast in addition to replenishing enough protein, but also eat better. General breakfast needs all kinds of nutrients need to be timely supplement, and breakfast can eat some coarse food. In addition, dairy products, fruits, vegetables and so on can be eaten, so that can effectively promote the health of the body, to meet the nutritional needs of the body. 3, lunch to eat full Lunch needs to be allocated enough fat and calories, because the amount of activity in the afternoon is generally more. If there is not enough energy supply in the lunch, the afternoon is just as easy to fatigue, fatigue, so in the lunch need to eat enough. Generally need to eat lunch to about nine minutes full, so that you can maintain the mental vitality of the afternoon, to ensure that the energy, effectively promote physical health. 4, dinner to light diet dinner generally need to need to limit the intake of fatty substances, can be appropriate to supplement the protein, vitamins, minerals, trace elements. Because dinner if eating too much fat or intake of too much energy, easy to lead to obesity. Therefore, the dinner can choose some light food to eat, common bean food, fish, vegetables, fruits, etc. are very suitable, so you can meet the body's nutritional needs. 5, dinner can not eat too full In general, three meals a day want to maintain nutrition, scientific distribution of food, that need to pay attention to a lot of principles. Dinner in addition to eating more light, easy to digest food, but also to avoid eating too full. At this time, you should choose foods that are easy to digest and have a strong sense of satiety. This can avoid the intake of too much food and lead to increased burden on the gastrointestinal tract, or the accumulation of calories and obesity performance Breakfast: nutritious and easy to digest Breakfast as a day of `first meal, from the previous evening's dinner time is the longest, generally more than 12 hours, at this time, the body's stored glycogen has been consumed. The body's stored glycogen has been consumed, should be supplemented in a timely manner to avoid hypoglycemia. Breakfast food supply as much as possible to meet the morning body needs nutrients and energy, but because the morning just woke up, the body's digestive function has not yet fully normalized, so in the variety of food should pay attention to choose nutrient-rich and easy to digest and absorb food. If you have a cup of soybean milk or milk, two or three pieces of meat or 1 egg, 50-100g of grains, moderate amount of vegetables and fruits. Commuters prepare breakfast in a hurry, you can follow the number of food types to estimate the nutritional adequacy of breakfast. If the breakfast includes cereals, fish or meat or eggs, dairy, vegetables and fruits in 4 categories of food, can be considered nutritionally adequate; such as only included in the 3 categories, can be considered nutritionally adequate; such as only included in the 2 categories or the following is not nutritionally adequate. Lunch: Ensure enough energy Lunch plays a role in the three meals a day, the body that needs to replenish the energy and nutrients consumed in the morning, but also for the afternoon's work and study to provide energy and nutrients. The lunch meal needs to have cereals, beans, vegetables, fish and meat, and preferably mushrooms. The amount of cereals in 100-150g, animal food 50-75g, soybean 20g or an equivalent amount of soybean products, vegetables 100-200g, fruits 100-200g, to ensure that the intake of vitamins, minerals and dietary fiber in the lunch. Dinner: avoid greasy Dinner food can be lighter, such as steamed fish, etc. 50-150g of grains, 50-100g of animal food, 20g of soybeans or an equivalent amount of products, 100-200g of vegetables, 100g of fruit. Many working families dinner is the most sumptuous meal of the day, due to less physical activity after dinner, excessive intake and greasy words, in addition to aggravate the burden on the digestive tract, and excess energy in the role of insulin synthesized fat stored in the body. Food varieties can be switched in accordance with the principle of interchangeability of similar, such as staple food can be selected in the rice and noodles, often choose foods rich in dietary fiber such as brown rice, whole wheat food for the staple food, this type of food can not only increase the sense of satiety, but also promote gastrointestinal peristalsis; animal food can be selected from the meat, poultry, eggs, aquatic products, legumes, vegetables, fruits can be selected from a number of collocation, and constantly change the pattern, the arrangement of colorful meals. Fruits can be eaten between meals. The fruits can be eaten between meals or with meals. Between Meals: Snacks In addition to regular meals, snacks can be added between meals. However, the energy provided by snacks should not exceed 10% of the total energy of the day, and in the same kind of food can choose the lower energy, so as to avoid excessive energy intake. Generally speaking, you should choose snacks with high nutritional value, such as fruits, dairy products, nuts, etc. The nutrients they provide can be used as a supplement outside of regular meals. If the energy intake of three meals is insufficient, you can choose energy-rich snacks to supplement. For people who need to control their energy intake, they should limit their choices to foods that contain more sugar or fat. If the intake of vegetables and fruits in three meals is insufficient, you should choose vegetables and fruits as snacks. Nuts are high in fats and oils, and a small handful a day can satisfy the body's needs. The amount of snacks should not be too much, so as not to affect the appetite of the main meal and the amount of food. The right time to eat snacks, in order not to affect the appetite of the main meal is appropriate. For those who work at night, study, appropriate to eat some late-night snacks, such as a glass of milk 2 hours after dinner, eat a few pieces of cookies or eat an apple, etc., can play a role in alleviating hunger, improve work efficiency, but half an hour before bedtime should not be eaten again. Scientific Nutritional Recipes for Three Meals a Day 4 Suggestions for a Reasonable Combination of Three Meals a Day: 1, breakfast. Breakfast with not only pay attention to the number, but also focus on quality. Staple food generally eat more starchy food, such as steamed bread, cornmeal nest, etc., but also appropriate to add some protein-rich foods, such as milk, soy milk, eggs and so on. It can make a person's blood glucose concentration quickly rise to the normal level or more than the standard level, so that people have plenty of energy to face the day's work and study. 2. Lunch. Lunch should be eaten appropriately more, and focus on quality. Staple food generally includes rice, steamed bread, cornmeal cakes, bean buns and so on. Side dishes should be appropriate to increase some protein-rich foods, such as fish, beans, protein products. So that blood sugar can be maintained at normal levels, can make the day's work and study effectively. 3, dinner. Mainly light, easy to digest. To eat relatively little, to eat two hours before going to bed, if the dinner eat too much, eating too much protein and fat is not easy to digest also affects sleep, and people are generally inactive at night, easy to cause food accumulation and obesity. It is easy to accumulate fat to the arterial blood vessel walls, leading to cardiovascular disease. 4, three meals a day must be reasonable. Not only to fill the stomach, mainly to be able to ensure the normal healthy development of the human body. These are some of the suggestions for the reasonable collocation of three meals a day. Specialized dietary advice: 1, pregnant women diet. To eat more easily digestible food, can prevent vomiting. To eat small meals, pay attention to sugar supplements and folic acid. Pregnant women should avoid smoking and alcohol, avoid greasy food. 2, infant diet. To pay attention to supplement protein, to increase the number of meals, dietary intake diversification. Do not eat too much pure sugar food and fried food. 3, the elderly diet . To pay attention to balanced diet, eat light. Focus on soup and vegetable balance, it is best to have a soup every day. The texture should be fine, soft, cooked, easy to chew. 4, hypertensive encephalopathy diet. Pay attention to the intake of salt and fat. Eat more food containing potassium and sodium in moderation. Eat more vegetables and fruits, do not drink alcohol.