A day begins in the morning. The importance of breakfast is to wake up your brain and make you energetic to meet the stressful life of the day.

Menu example:

1. Fresh milk 1 cup+whole wheat bread 1 slice+scrambled eggs with ham (1 ham and 1 egg)+stewed cucumber (1 root).

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2. Red bean porridge (1 small bowl)+celery dried bean curd (100g)

Nutrition review:

Coarse grains are rich in B vitamins, which can ensure blood supply to the brain.

Soybean and egg yolk contain phospholipids, which is beneficial to intellectual development; The content of lysine and vitamin B in red beans ranks first among all kinds of beans.

Urban nutrition knowledge public

Vitamins in vegetables can strengthen the function of protein in brain cells. For example, the volatile oil contained in celery can stimulate people's entire nervous system, promote the excitement of brain cells, and stimulate people's inspiration and innovative consciousness;

Fat is the basic component of human cells. If the fat is insufficient, it will cause the brain to degenerate. Therefore, some meat food should be added to breakfast.

Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B and so on. It is a traditional brain-nourishing food, which can maintain the normal function of the brain.

Lunch:

Classification of wheat green pigment

Usually, in the morning, when mental work is highly concentrated, the process of thinking activities is strengthened, the consumption of substances and neurotransmitters in cells is increased, the metabolism is also accelerated, and the brain's demand for various nutrients is increased. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron.

Menu example:

1. Braised prawns (100g)+ mushroom cabbage (50g)+ laver bean curd soup (1 small bowl)+rice (1 small bowl).

2. Stewed beef with carrot (100g)+ fried pea seedlings (50g)+ mahjong rolls (1~2).

Fruit nutrition and health care

Nutrition review:

L Beef and tofu are rich foods in protein, and sea shrimp is rich in fatty acids, which can provide energy for the brain and keep people focused for a long time;

L Carrots can accelerate the metabolism of the brain and improve memory;

Porphyra is rich in iodine, which can relieve psychological tension and improve mental state;

Classification information of barley green

L Mushrooms can remove garbage from the body and ensure adequate oxygen supply to the brain.

Dinner:

After a hard day's work, dinner should focus on peace of mind, adjust the state of the brain, and help the human body relax as soon as possible and fall asleep smoothly.

Menu example:

Yang shopping mall nutrition knowledge

1. Steamed fish fillet (50g)+ garlic broccoli (100g)+ millet porridge (1 small bowl) or steamed bread (1/2).

2. Fish-flavored liver tip (50g)+ shredded lettuce (50g)+ lotus seed tremella soup (1 small bowl)+rice (1/2 small bowl).

Nutrition review:

L Animal liver is rich in lecithin, and fish, shrimp and deep-water marine fish such as sardines and tuna contain dha and epa, which can maintain the normal function of brain cells.

Shi nutritionist fruit ying

L Being in a state of nervous brain use for a long time will make people deficient in both qi and blood, so eating some foods that strengthen the spleen and replenish qi, such as millet and lotus seeds, can enrich the blood and nourish the heart, replenish the middle energizer, treat sleepiness and dreaminess at night, and help the brain get a full rest.

Between meals:

Sesame biscuits (1~2 pieces);

Ejiao tribute dates (6~8 pieces);

Honey walnut kernel (3 pieces);

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Banana (1);

Strawberry (150g)

Choose the two foods listed above.

Nutrition review:

Shi Yang Fruit nutrition package

L Walnut is rich in linoleic acid, which can help the blood flow in the brain, and is suitable for people who concentrate for a long time and use their brains excessively;

L Jujube contains protein, fat, sugar, calcium, phosphorus, iron, carotene and so on. It has good effects of nourishing blood, calming the nerves, invigorating the middle energizer, calming the nerves and improving intelligence. Regular use can make your mind clear and protect your memory;

L Sesame can not only improve the function of spinal nerve, but also smooth blood;

L Strawberry is sweet and sour, rich in vitamin C and pectin. Eating 150g strawberries every day can eliminate tension and produce comfort.

Bananas are rich in serotonin, vitamins and trace element potassium, which can provide tyrosine for the brain and make people energetic, focused and mentally stable.