Healthy and nutritious recipes for three meals a day

As a brain worker, how to provide comprehensive nutrition for the brain through the daily diet, to maintain brain power and improve work efficiency? Here's a healthy recipe for your brain.

1, breakfast

A day begins with the morning. The importance of breakfast is to wake up the brain and energize you to start the day.

Sample menu

1, 1 cup of fresh milk + whole wheat bread 1 slice + scrambled eggs with ham (1 ham and 1 egg) + chili cucumber (1)

2, red bean porridge (1 small bowl) + celery refried beans (100 grams)

Nutritional comments

Crude grains are rich in B vitamins, with the role of safeguarding the brain's blood supply; soybeans, Egg yolk contains phospholipids, beneficial to intellectual development; red beans in the lysine and vitamin B content, in a variety of beans in the first place. Vegetables in the 'vitamins can strengthen the function of brain cell proteins, such as celery contains volatile oil can stimulate the entire nervous system, promote brain cell excitation, stimulate the human inspiration and creative consciousness; fat is the composition of the body's cells of the basic components, if the fat is insufficient, will cause the human brain degradation, so, breakfast may be worthwhile to add some meat food. Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B, etc., is the traditional brain food, can maintain the normal function of the brain.

2, lunch

Usually the morning is a high concentration of mental labor time, thinking activities to strengthen the process, intracellular substances and neurotransmitters to increase consumption, metabolism is also accelerated, the brain of the demand for a variety of nutrients increased. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron and other nutrients.

Sample menu

1, stewed prawns (100 grams) + mushroom choy sum (50 grams) + nori and tofu soup (1 small bowl) + rice (1 small bowl)

2, carrots stewed beef (100 grams) + sautéed pea shoots (50 grams) + mahjong rolls (1 ~ 2)

Nutritional comments

Beef, tofu are protein Rich food, sea shrimp is rich in fatty acids, can provide energy for the brain, so that people stay concentrated for a long time; carrots can accelerate the brain's metabolism, with the role of improving memory; nori rich in iodine, can relieve psychological tension, improve mental state; mushrooms can remove the body's garbage, to ensure that the brain supply of oxygen is sufficient.

3, dinner

After a day of hard work, dinner should be peace of mind, adjust the brain state, help the body as soon as possible to relax, rest, and enter the dreamland smoothly.

Example menu

1, bad slip fish fillets (50 grams) + garlic broccoli (100 grams) + millet thin rice (1 small bowl) or steamed bread (1/2)

2, fish liver tip (50 grams) + shredded meat fried lettuce (50 grams) + lotus seed and silver ear soup (1 small bowl) + rice (1/2 bowl)

Nutritional comments

Animal Liver is rich in lecithin, fish and shrimp and deep-water sea fish, such as sardines, tuna, etc. contain DHA, EPA, can maintain the normal function of brain cells. Long-term in a state of tension with the brain, can make people qi and blood deficiency, so eat some spleen and qi food, such as millet, lotus seed, etc., can replenish the blood and nourish the heart, nourish the middle and nourish the spirit, treatment of nighttime sleepiness, can help the brain to get enough rest.

4, between meals snack

Sesame crackers (1-2); Agaricus Gonzalez (6-8); honey walnuts (3); bananas (1); strawberries (150 grams) any two of the above listed foods.