Secondary school students to replenish the brain nutritious meals a week recipes
Secondary school students to replenish the brain nutritious meals a week recipes At present, the dietary structure of China's secondary school students biased westernized, many secondary school students partiality, nutritional meals for secondary school students is very important, I'm going to take a look at the secondary school students to replenish the brain nutritious meals a week recipes of the relevant information.
Secondary school students to replenish the brain nutritious meal weekly recipes 1Monday
Breakfast: sweet potato porridge, pie
Lunch: braised pork with seaweed, veggie shish-kebab
Dinner: radish balls, cabbage and tofu
Tuesday
Breakfast. Corn porridge, fresh pork shumai, tofu with tofu
Lunch: sweet and sour scallop, stir-fried shredded veggies
Dinner: duck slices stir-fried with pineapple, scrambled eggs with assorted vegetables
Wednesday
Breakfast: lotus root congee with ham, pea buns
Lunch: sliced pork liver with pork, shrimp with celery
Dinner: tofu with minced pork, mixed vegetable hearts with sesame sauce
Thursday
Breakfast: soybean porridge, peanut cake, diced cucumber Lunch: sliced beef with potatoes, cauliflower and shiitake mushrooms Dinner: braised tofu, sauteed vegetables and hearts
Friday
Breakfast: lily congee, chow mein, Hard-boiled egg Lunch: Dried tofu with diced pork, pea shoots Dinner: Fried fish fillet, shredded potato
Saturday
Breakfast: Milk, scallion and sesame cookies, scrambled egg with ham Lunch: Mapo tofu, mushroom and greens Dinner: Shishito, pea shoots
Sunday
Breakfast: silver ear soup, egg fried rice
Lunch: carrot ribs, stir-fried Dutch beans Dinner: dry-roasted scallop, vinegar-frying cabbage
Secondary school students brain nutrition weekly recipes 2First, secondary school students eat breakfast what is good?
Monday: fresh shrimp rice balls
Prepare to make the ingredients: 150 grams of rice, 5 fresh shrimp, 20 grams of peas, 20 grams of carrots, oil, salt.
Carrots cut into small dices, fresh shrimp from the back with scissors cut, take out the yarn, cooked in a pot and peeled off the skin. Put a little oil in the pan, when the oil is hot, put the carrots and peas and stir fry. Pour in the rice and stir-fry, season with a little salt to taste. Put some fried rice in your hand, put the shrimp in the center and pinch the rice into your favorite shape.
Tuesday: cornmeal cucumber silk cake
Prepare the ingredients to be made: 100 grams of flour, 30 grams of cornmeal flour, 100 grams of cucumber, oil, salt to taste, 2 eggs.
(1) two cucumbers washed and rubbed into silk, add salt.
(2) Add 2 eggs and mix well, add flour and corn flour, add the right amount of water and mix well.
(3) electric cake pan heating, brush with oil, put on the mold, with a small spoon a scoop into the electric cake pan, bake a good side to turn over and bake, baked can be.
Suggested pairing: walnut soy milk + apple one.
Wednesday: double rice sea crab porridge
Prepare the ingredients to be made: 200 grams of glutinous rice, 100 grams of rice, 450 grams of sea crabs, salt, pepper, ginger moderate.
(1) Remove the skin band on the crab pincer and wash the crab.
(2) Wash the glutinous rice and rice and soak them in cold water for 20 minutes.
(3) Chop the crab into two, add cold water to the pot, and cook the crab in the pot.
(4) boil the pot, the glutinous rice, rice into the pot with cooking, during which time to stir.
(5) Cook until the rice bloom, add ginger and stir well, add salt, add pepper and stir well.
(6) Turn off the heat and simmer for 7 or 8 minutes to serve and enjoy.
Suggested pairing: small pickles + corn bread.
Nutritious and delicious marinated chicken rice noodles
Thursday: marinated chicken rice noodles
Prepare the ingredients to be made: 300 grams of marinated chicken, 200 grams of rice noodles, oil, chili oil, fine scallions, chicken broth, sesame oil, sea vegetables in moderation.
(1) will be soaked in warm water in advance of the soft rice noodles, sea vegetables washed and soaked, scallions washed and chopped spare, marinated chicken cut large pieces of spare.
(2) Soak the soft rice noodles, put them into a pot of boiling water and cook them.
(3) Take a large bowl, add sea vegetables, scallions and chili oil, if you do not like it, you can not put spicy oil.
(4) Add appropriate amount of marinated chicken broth, chicken essence and sesame oil to taste.
(5) Add an appropriate amount of stock or boiling water to season the rice noodle base.
(6) Fish the cooked rice noodles into a bowl, sprinkle a few scallions to garnish, put in the marinated chicken pieces, and enjoy.
Suggested pairing: a bowl of chicken soup + black rice steamed buns.
Friday: Egg Burrito
Prepare the ingredients to be made: 2 eggs, oil, salt, lettuce, garlic, tomato sauce, bacon in moderation.
(1) First of all, beat the eggs into a bowl, add a small half spoon salt, whisk until the egg is fluffy, garlic cut into garlic rice.
(2) Heat the frying pan, lay the egg mixture flat into the pan, fry until it is formed, turn the side and fry the other side, fry until both sides are golden, out of the pan.
(3) pour oil into the pan, pour the bacon into the pan, fry until one side is browned, turn the side to fry the other side, when the bacon is cooked, under the garlic sautéed, and then add a little salt to taste, it can be out of the pan.
(4) Lay the fried egg skin flat, put bacon, lettuce, roll it up, and cut it into sections.
(5) Then pour ketchup seasoning, a delicious egg burrito can be enjoyed.
Suggested pairing: peanut and walnut lotion + dragon fruit half.
Saturday: stewed eggs with fragrant walnuts
Prepare the ingredients to be made: 2 eggs, 3 walnuts, brown sugar, yellow wine, water in moderation.
(1) 2 eggs beaten, add a little yellow wine and mix well.
(2) brown sugar moderate amount of water to dissolve, the amount of water is about twice the amount of egg liquid.
(3) walnuts shelled to take the meat, with the back of the knife patted into pieces, put aside.
(4) Egg wash and brown sugar water are sifted separately, take a wide-mouth bowl, mix the egg wash and brown sugar water thoroughly.
(5) Add water to the steamer, seal the wide-mouth bowl with plastic wrap, and place it in the steamer for 5 minutes over medium heat.
(6) Carefully lift the plastic wrap, sprinkle with chopped walnuts, wrap the plastic wrap, and steam on medium heat for another 5 minutes.
Suggested pairing: plain water + small meal packs.
Sunday: Vegetarian Shredded Noodles in Broth
Prepare the ingredients you want to make: 100g of noodles, 1 egg, 1 baby lettuce, 2 baby greens, oil, salt, green onions in moderation, 1 stick of rich and mellow broth, ? tsp of balsamic vinegar, 1 tsp of soy sauce, sugar, pepper oil, 1 tsp of sesame oil, garlic in moderation.
(1) Wash baby lettuce and baby greens, cut each into four petals, and chop small green onions.
(2) Boil the eggs in a pan of cold water, peel the shell and cut into two halves and set aside.
(3) Take a large bowl, put balsamic vinegar, soy sauce, sugar, pepper oil, sesame oil and salt, mix well.
(4) In a frying pan, add a moderate amount of oil and heat until five minutes, add garlic foam and shallots and stir-fry, then pour into a large bowl.
Suggested pairing: milk + one banana.
Second, what do middle school students eat at noon? A week of nutritional lunch recipes for secondary school students recommended 1 Monday : rice millet rice, konjac roasted duck, mushroom greens (or cabbage), golden mushroom nori egg soup.
Tuesday: rice, roast beef with potatoes, dry-fried string beans, enoki mushrooms and seaweed egg soup
Wednesday: rice, braised fish, white boiled pork ribs, stir-fried lady's mantle, winter melon and tofu soup.
Thursday : Rice with red beans, Kung Pao Chicken (with bell peppers, carrots and peanuts), scrambled onions with egg, cucumber and cilantro egg soup.
Friday : Rice with black beans, steamed sea bream, stir-fried cabbage with dried tofu, and egg soup with seaweed.
Saturday: rice, fresh corn, soybean beef, shredded pork, melon boil balls.
Sunday: Rice: Chinababo Chili Sauce, Curry Potato Chicken Nuggets, Green Vegetables and Shrimp, Yam Chop Soup
Teach you to arrange nutritious recipes that middle school students love to eat
Monday
Staple food: rolls (white flour, sesame sauce).
Stir-fry: braised beef (beef, carrots, potatoes), spiced dried copped celery.
Side dish: peanuts and celery leaves.
Soup: shrimp tomato soup.
Tuesday
Staple: two rice (rice, millet).
Stir-fry: Mapo Tofu (meat foam, tofu, fungus, green garlic), Egg Fried Tomato (tomato, egg).
Side dish: Mixed Sharp Peppers (sharp peppers, cucumber, cilantro).
Soup: seaweed and cabbage soup (cabbage, seaweed).
Wednesday
Staple food: noodles with fried sauce (yellow sauce, fat and lean diced pork, cucumber, carrot in heart, boiled soybeans, mung bean sprouts, chopped celery).
Side dish: light fried chicken liver. Soup: noodle soup.
Thursday
Main course: red beans and rice.
Stir-fry: chicken with three dices (chicken, potatoes, carrots, smoked dried tofu), baby bok choy with garlic.
Side dish: popped pickled radish.
Soup: egg soup with seaweed and scallions.
Diet and Health for High School Students
It is important to have reasonable nutrition
Middle school students are in the period of adolescence, the whole body part of the organ is gradually developing and mature, metabolism is exuberant, but also lively and active, and the amount of its activity is higher than that of any age group. The first time I saw this is when I was in the middle of my life, and I was in the middle of my life. This period is also the active thinking ability, the strongest memory period, its learning task is very heavy, to face a variety of exams. Junior high school period of adolescents, is a long body, long knowledge of the key moment, their cerebral cortex is in a high degree of tension for a long time, so the nutritional status at this time must be attached great importance. Nutritional supply needs to be compatible with the physiological needs of youth development process. If the nutritional supply is not timely or malnutrition occurs during this period, the pubertal development may be delayed for one to two years. In addition, some high school students in early childhood, childhood, due to malnutrition caused by height, weight, intelligence and other lower than the standard, to the beginning of puberty as long as you can seize the opportunity to give a reasonable and good nutritional supplement, there is a possibility to catch up with normal development of adolescents. Many facts show that nutrition is not only important for young people's body shape and function, but also for their intelligence and emotions.
Second, the reasonable dietary composition of secondary school students
The dietary nutritional arrangement of junior high school students should be suitable for high school students physiological and psychological characteristics. In addition to ensuring that the growth and development of the nutritional needs of the high school students must also take into account the heavy learning tasks and the need to supply . Nutrients. The quality of the meal is higher than that of elementary school students, so the cafeteria managers and parents are required to further understand the nutritional knowledge, in order to facilitate the intake of high school students in the dietary nutrition is comprehensive, reasonable and balanced. So what kind of diet is a healthy diet? What are the basic principles of dietary arrangements for secondary school students? Dietary arrangements for secondary school students should follow the principle of balanced nutrition and reasonable distribution of meals, so that light, stomach, brain, sleep. Breakfast should be based on carbohydrate staples, such as porridge, rice noodles, especially whole grains such as whole wheat buns, oatmeal porridge, yam porridge, etc., and give the appropriate fresh vegetables; Chinese food should be eaten well, nutrition should be balanced; dinner to reduce large fish and meat and other high-protein and high-fat food, so as not to affect the students' sleep.
1, three meals caloric distribution. According to the learning life of junior high school students, generally 3 - 4 classes in the morning, brain cell activity is quite intense, breakfast is very important, quality and quantity should be guaranteed. Some teenagers due to poor morning appetite or habitual breakfast intake of caloric energy is insufficient, the morning after the second class must be added to an intersessional meal (bread, pastries, milk, beans will be and so on). To make breakfast (including intersessional meal) of the caloric intake soccer instant score accounted for 30% of the total caloric day, lunch accounted for 35% -40% or so, dinner accounted for 30% -35%, high school boys high speed growth of muscle cells, and to the amount of activity is generally greater than that of high school girls, so the supply of caloric energy to be more than the female students 100 -About 300 kilocalories. The main food of the day, 400-600 grams of staple food (more than 16 years old according to 600 grams). With high carbohydrate content of rice, noodles, potatoes, grains as the main raw materials. By-products within, fish 100-150 grams, eggs 1-2 (duck, goose eggs can also be), soybeans and soybean products in moderation, 500-750 grams of fresh vegetables, 150-250 grams of fruit, cow's milk, soybean milk, goat's milk 200 milliliters. Animal tripe, blood can be appropriate, eat 2-3 times a week.
2, each meal should have meat and vegetables. Can also be food, beans, vegetables mixed food. The main food with appropriate, can give full play to the complementary role of protein, improve protein utilization. Breakfast, for example, staple food (cereal, rice), side dishes (eggs, meat or small fish), plus a moderate amount of fresh vegetables; which can also be replaced by side dishes boiled soybeans, dried beans, tofu and other soy products. In addition, rice and noodles mixed food, dry ensemble is also very important, should not be in a meal both eat thin rice and soup, or all eat dry thick food and no soup supply. For example, rice with steamed bread, with eggs or beans and their products, more reasonable.
3, choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood, vegetables (green, yellow, red) to ensure the supply of various inorganic salts and vitamins.
At present, the dietary structure of our secondary school students is westernized, many secondary school students partiality, love fried, high-fat, high-sugar refined snacks, for the body to bury a lot of chronic diseases hidden trouble. Children's chronic obesity, the incidence of chronic gastrointestinal diseases have a tendency to increase year by year, and children's obesity is the future of adult obesity, hypertension, high blood pressure, high blood cholesterol and other diseases of the reserves, so parents should pay attention to the children's dietary structure.
Now there are secondary school students dining "sloppy breakfast, Chinese food in general, dinner rich" phenomenon, which is one of the main causes of many chronic diseases in secondary school students. Many parents due to work pressure, the morning does not have time for children to do breakfast, often either casually cope with or let the children outside the simple breakfast stalls to solve their own, in fact, this is not worth the loss. The child thus triggered a disease, parents have to pay more energy and financial resources to take care of the child, not as good as now every day to spend more than half an hour of time, to prepare a healthy breakfast for the child.
4, the preparation of a week of recipes. Preparation of recipes should be fundamental to the region's economy and the supply of food ingredients. The total intake of various types of nutrients in a week should meet the needs of high school students gas, try to make each meal to achieve a reasonable distribution of nutrients and balanced, but if every day between the nutrient intake of a small discrepancy, and the total amount of a week to meet the standard, basically will not appear what nutritional problems, which is allowed.
5, eat fresh food, strictly to prevent food poisoning.
Brain food for high school students
1, peanuts
Peanuts are rich in lecithin and ceruloplasmin, which is an important substance needed by the nervous system to slow down the decline of brain function, press platelet aggregation, to prevent the formation of cerebral thrombosis. Experiments have shown that eating peanuts can improve blood circulation, enhance memory, delay aging, is a real "long fruit".
2, milk
Milk is a nearly perfect nutrition. It is rich in protein, calcium, and amino acids essential for the brain. Calcium in milk is most easily absorbed, is an important substance indispensable to brain metabolism. In addition, it also contains vitamin B1 and other elements that are very beneficial to nerve cells. If the brain is too much and insomnia, a cup of hot milk before going to bed will help you sleep.
3, fish
They can provide the brain with high-quality protein and calcium, freshwater fish contain fatty acids, unsaturated fatty acids, will not cause vascular sclerosis, the brain arterial vascular harm, on the contrary, but also protect the cerebral vasculature, the brain cell flow has a role in promoting.
4, eggs
Brain flow function, memory strength and brain acetylcholine content closely related. Experiments have confirmed that the wonderful thing about eating eggs is: when the yolk contains abundant lecithin is broken down by the enzyme, can produce abundant acetylcholine, into the blood and will soon reach the brain tissue, can enhance memory. Foreign research has proved that eating 1 or 2 eggs a day can supply the body with enough choline to protect the brain and improve memory.
5, millet
Vitamins B1 and B2 contained in millet are higher than rice 1, 5 times and 1 times, its protein contains more tryptophan and methionine. Clinical observation found that eating millet has the effect of preventing aging. If you usually eat a little millet porridge, millet rice, will benefit the brain health.
6, monosodium glutamate
The main ingredient of monosodium glutamate is monosodium glutamate, which can be converted to glutamic acid under the action of gastric acid. Glutamic acid is the only amino acid that participates in human brain metabolism, can promote intellectual development, maintain and improve brain performance. Regular intake of some MSG is helpful in improving mental deficiency and memory impairment. Because MSG will make the brain acetylcholine increase, and therefore also have a certain effect on neurasthenia.
7, spinach
Spinach is cheap and inconspicuous, but it is a brain vegetable. Because spinach is rich in vitamins A, C, B1 and B2, is the brain cell metabolism of the "best supplier" one. In addition, it also contains a lot of chlorophyll, also has a brain-boosting effect.
8, corn
Corn embryo is rich in linoleic acid and other unsaturated fatty acids, cerebrovascular protection and lipid role. In particular, corn contains high water glutamate, can help promote brain cell metabolism, often eat some corn, especially fresh corn, with brain function.
9, pineapple
Pineapple contains a lot of vitamin C and trace elements of manganese, and less calories, eat often have a Zhenjin, refreshing effect, some people say it is able to improve the memory of the fruit.
10, chili pepper
Chili pepper vitamin C content of the first vegetables, carotene and vitamin content is also very fruitful. Capsaicin contained in chili peppers can stimulate the sense of taste, increase appetite, promote brain blood circulation. In recent years, it has been found that chili pepper "spicy" flavor is still stimulating the pursuit of career success hormone, so that people are refreshed, active thinking. Pepper to eat raw effect is better.