Today, I have compiled 10 kinds of brain-nourishing foods for everyone, and attached related recipes. Get ready for your high school students with heavy academic work!
What nutrition do high school students need most?
First, follow the principle of "reasonable diet and balanced nutrition":
First, blood sugar is the direct energy source of the brain. Only by ensuring the blood sugar supply of the brain can we maintain the excitement of the brain. Therefore, eat enough staple food every day. One third of the staple food should be coarse grains to ensure that blood sugar rises slowly and continuously.
Protein and protein are the foundation of all cells, and glutamic acid can also play a positive role in brain cells. Protein-rich foods include meat, eggs, milk, soybeans and bean products.
Third, the right amount of fat can help the brain improve its memory. You can eat some fatty fish, such as salmon and oily nuts (walnuts, etc. ).
Fourth, fresh fruits and vegetables supplement vitamins and minerals.
The best food for high school students to replenish their brains.
fish
Efficacy:
Fish is one of the first choice foods to promote intellectual development. Fish head is rich in lecithin, which is an important source of neurotransmitters in human brain and can enhance people's memory, thinking ability and analytical ability.
Fish is also an excellent source of high-quality protein and calcium, especially containing a lot of unsaturated fatty acids, which is particularly important for the normal development of the brain and eyes.
Recommended recipe: fish head tofu
Raw materials:
65438+ 0 fish heads, 6 small pieces of tofu, 0.5 kg of straw mushroom (all other mushrooms can be used), onion, ginger slices, a few pieces of pepper, yellow wine and pepper.
Exercise:
1. Clean the fish head and cut it in half. Wash straw mushrooms and cut into pieces. Put tofu in a pot and add water to boil, remove the beany smell and cut into pieces.
2. Add water to the casserole and boil for later use. Add oil to the wok and fry the fish head until yellow. Add onion and ginger and stir-fry until fragrant. Add some pepper and a little yellow wine.
3. Pour the fish head into a casserole with boiling water on the side, keep the fire for a while, and turn to medium heat to continue stewing. When the soup turns white, add tofu and straw mushrooms and cook for a while, about ten minutes later. Season with salt and sprinkle with a little pepper and chopped green onion.
pumpkin
Efficacy:
Pumpkin is an excellent source of β -carotene The content of vitamin A in pumpkin is better than that in vegetables, and it is rich in vitamin C, zinc, potassium and cellulose.
Therefore, people with neurasthenia and memory loss will cook pumpkins once a day, and the course of treatment is not limited, which has a good therapeutic effect.
Recommended recipe: pumpkin shrimp ball soup
Raw materials:
Shrimp, pumpkin, frozen peas, black pepper, salt, cooking wine, chicken essence.
Exercise:
1. Peel the shrimp, remove the shrimp line, wash with salt and drain; Chop shrimp into fine mud, add cooking wine, a little black pepper and salt.
2. Steam and peel the pumpkin, add appropriate amount of water, and put it into a cooking machine to make a delicate paste; Boil the pumpkin sauce in a pot, add the blanched peas and season with salt and sugar.
3. Turn the pan to the minimum fire and scoop the shrimp balls into the soup one by one with an oiled spoon. After all, turn to high heat and cook.
banana
Efficacy:
Bananas are rich in nutrients and low in calories, and contain phosphorus called "the salt of wisdom". Bananas are rich in tryptophan and vitamin B6, and are rich in minerals, especially potassium ions.
A medium-sized banana contains 45 1 mg of potassium, which can strengthen the brain if eaten regularly.
Recommended recipe: banana toast roll
Raw materials:
2 pieces of toast, eggs 1-2 pieces, bananas 1 piece, 5g of condensed milk.
Exercise:
1. Cut off the four sides of the toast and put it in the microwave oven for 30 seconds to soften; Cut the banana into two pieces about the length of toast.
2. Toast slice Roll the banana tightly with the opening facing down.
3. Break the eggs and evenly wrap the toast roll with egg liquid.
4. Heat the oil in the pot and put the toast roll into the pot.
5. Fry on medium and small fire until the toast is golden, fry it on the table, pour in condensed milk and serve.
peanut
Efficacy:
Peanut is rich in lecithin and cephalin, which is an important substance needed by the nervous system and can delay the decline of brain function. Experiments show that eating peanuts regularly can improve blood circulation, enhance memory and delay aging, which is a veritable "longevity fruit".
Recommended recipes: red dates, chestnuts and peanuts.
Raw materials:
1 bowl of rice, 20 chestnuts, 6 red dates, 1 a handful of peanuts.
Exercise:
1. Cut chestnuts into small pieces, cut red dates into small pieces, and wash peanuts (without removing red skins).
2. After washing the rice, put it in the rice cooker with chestnuts, red dates and peanuts for stewing.
milk
Efficacy:
Milk is a nearly perfect nutrient. It is rich in protein, calcium and essential amino acids for the brain. Calcium in milk is most easily absorbed by people and is an indispensable and important substance for brain metabolism. In addition, it also contains vitamin B 1 and other elements that are very beneficial to nerve cells. If you can't sleep because you use your brain too much, a cup of hot milk before going to bed will help you sleep.
Recommended recipe: egg and milk soup
Raw materials:
2 eggs, 200ml milk, 1 teaspoon sugar.
Exercise:
1. Beat the eggs, add sugar and mix well. Add milk and mix well. Sift the foam out of the egg mixture.
2. Pour into the container, cover it (if the container has no cover, cover it with plastic wrap and stick a few holes with a toothpick), and steam it in a cage. It takes 10 minutes for medium fire.
sesame
Efficacy:
Sesame is rich in phospholipids and is an essential nutrient for our human development. The fat, nitrogen, phosphorus and other compounds contained in phospholipids are also the main nutrients for making brain tissues and nerves. When the brain is used moderately, phospholipids in the body will be gradually consumed. If you can eat sesame seeds, it will be of great benefit to supplement the nutrients in your brain.
Recommended recipe: sesame walnut soybean milk
Raw materials:
60g soybean, 20g walnut kernel and black sesame 10g.
Exercise:
1. Prepare raw materials, soybeans, walnuts and black sesame seeds. Wash soybeans and soak them in water for one night.
2. Wash walnuts and black sesame seeds and drain the water; Pour all the raw materials into the soymilk machine and add water to the position of 1000ml.
3. Connect the soymilk machine to the power supply, select "Five Grains Soymilk" and press to start. After about 15 minutes, the soymilk machine will be cooked with a creak and ready to eat.
Giant algae
Efficacy:
Kelp is rich in linoleic acid, lecithin and other nutrients, which has the function of strengthening the brain. Sulfonates in seaweed foods such as kelp are indispensable in the brain.
Recommended recipe: kelp silk and eggs
Raw materials:
Kelp, egg, cucumber, minced garlic, salt, sugar, vinegar, black sesame.
Exercise:
1. Soak kelp silk, wash it, cook it in boiling water, and drain it for later use.
2. Peel the cucumber and shred it.
3. The eggs are scattered in a frying pan and spread into an egg roll with black sesame seeds sprinkled on it. Cut the omelet into filaments.
4. Add salt, sugar and vinegar to the shredded cucumber, kelp and eggs, and stir well (adults can use pepper and pepper to pour into the oil).
5. Serve after serving.
Eggs (of hens)
Efficacy:
Experiments have proved that the beauty of eating eggs is that when lecithin contained in egg yolk is decomposed by enzymes, it can produce rich acetylcholine, which can reach brain tissue quickly after entering the blood and enhance memory.
Recommended recipe: scrambled eggs with mushrooms
Raw materials:
3 eggs, various fresh mushrooms 150g, 0.5 carrots, chopped green onion 1 root, salt and pepper.
Exercise:
1. Wash several kinds of fresh mushrooms, peel carrots and shred them. Blanch several kinds of mushrooms and shredded carrots in boiling water for 2 minutes, then take them out and drain them, and tear them into small flowers. The egg was broken.
2. Pour the shredded mushrooms and carrots into the egg mixture, add salt and beat well (you can sprinkle a little white pepper). When the pan is hot, pour in oil, pour the mixed egg liquid into the pan and sprinkle with half chopped green onion. Stir-fry until the egg mixture is solidified and sprinkle with the remaining chopped green onion.
millet
Efficacy:
Vitamin B 1 and B2 in millet are 1.5 times and 1 times higher than those in rice, respectively, and protein contains more tryptophan and methionine. Clinical observation shows that eating millet can prevent aging. If you usually eat more millet porridge and rice, it is beneficial to the health care of your brain.
Recommended recipe: tremella millet porridge
Raw materials:
70g of millet, 25g of tremella, 40g of rock sugar, and proper amount of medlar.
Exercise:
1. Tremella fuciformis is soaked in warm water, pedicled and torn into small flowers for use. Put the right amount of water in the pot and add the washed millet. Add tremella. The fire boiled and turned into a small fire.
2. Stir the porridge frequently, which will make the porridge more fragrant and thicker after cooking. Cook on low heat for about 40 minutes. At this time, the tremella becomes soft and glutinous, and the millet is fully cooked. Add rock sugar. Boil until the rock sugar melts, and add Lycium barbarum. Cook for about ten minutes.
corn
Efficacy:
Corn germ is rich in unsaturated fatty acids such as linoleic acid, which can protect cerebrovascular and reduce blood lipid. Especially, the high water content of glutamic acid in corn helps to promote the metabolism of brain cells. Eating some corn often, especially fresh corn, has a brain-strengthening effect.
Recommended recipe: corn and pork liver soup
Raw materials:
1 sweet corn, 2 tomatoes (medium), 1 small piece of pork liver, a little shredded ginger, salt and water.
Exercise:
1. Wash all materials. If there is fascia on the pig liver, cut it into thin slices, put half a bowl of water in a large bowl to enlarge it, and soak the pig liver for about 20 minutes.
2. Cut the corn into small pieces, put half a pot of water in the casserole, add the corn pieces and shredded ginger, boil over high fire, and turn to low heat 10 minute; After the corn is cooked in the pot 10 minutes, the tomatoes are cut into pieces and cooked together in the pot.
3. Rinse the soaked pig liver with running water, drain the water, put in cooking wine, and marinate with a little salt and starch for later use.
4. Put the tomatoes in the pot for about 10 minutes, open the lid and season with salt, and turn off the heat. Pick up the pickled pork liver piece by piece with chopsticks and immerse it in the soup, and you can eat it.
Healthy Eating Plan for Senior High School Students
High school students' healthy eating schedule: Monday
Breakfast: steamed bread and strawberry jam, milk (or soybean milk), boiled eggs 1, pickled cucumber fruit: summer orange or white radish 1.
Chinese food: buckwheat rice, mushrooms, sweet and sour hairtail, bean curd and blood curd, loofah soup.
Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon.
High school students' healthy eating schedule: Tuesday
Breakfast: corn, milk (or soybean milk), spiced salted tea eggs 1, tofu (1/4) and 3-4 loquats (or longevity fruit).
Chinese food: peanut rice, minced eggplant, mashed potatoes with chopped green onion and seaweed soup with duck meat.
Dinner: winter amaranth porridge, bean paste bag, mustard tuber and shredded pork.
High school students' healthy eating schedule: Wednesday
Breakfast: fresh meat buns, milk (or soybean milk), salted duck eggs (half), three-silk vegetables (lettuce, white radish, carrot) and one pear (or watermelon).
Chinese food: red date rice, roast beef with soybeans, fried green beans, Flammulina velutipes, laver and egg soup.
Dinner: three fresh noodles (pork liver, ham sausage, black fungus and oyster mushroom), spinach fried with green pepper and shredded potatoes.
High school students' healthy eating schedule: Thursday
Breakfast: apple sauce roll, milk (or soybean milk), boiled egg 1, fried cowpea fruit: banana (or cucumber) 1.
Chinese food: two rice (black rice, standard rice), sliced mushrooms, yellow-flowered black fungus, fried cucumber with red pepper, white radish and kelp ribs soup.
Dinner: bean paste porridge, pancake with chopped green onion, shredded pork with green pepper and celery.
High school students' healthy eating schedule: Friday
Breakfast: Shrimp Wonton (50g shrimp, vegetable 100g, flour 100g, appropriate seasoning) with 230ml milk.
Chinese food: rice (japonica rice150g), moo Shu pork (shredded pork 30g, eggs 50g, vegetable oil 5g, edible fungus 5g, seasoning 5g), braised eggplant (lean meat 30g, eggplant150g, vegetable oil 5g, soy sauce and seasoning 5g), and mung bean soup (mung bean and rock sugar 5g).
Dinner: black rice steamed bread (black rice flour 150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), oyster stewed tofu (oyster 100g, tofu 100g, vegetable oil 5g, coriander, onion, ginger, garlic and a little salt).
High school students' healthy eating schedule: Saturday
Breakfast: egg pancake (flour 150g, egg 50g, vegetable oil 5g, appropriate amount of seasoning), milk 230ml, fried mung bean sprouts (mung bean sprouts 200g).
Lunch: Dumplings (noodles 100g, lean meat 80g, vegetables 150g, vegetable oil 5g, appropriate seasoning) and mung bean porridge (polished rice 50g, mung bean 25g).
Dinner: red bean rice (japonica rice 150g, red bean 25g), stewed swordfish (swordfish 100g, vegetable oil 5g, onion, ginger, garlic, cooking wine, soy sauce and monosodium glutamate), fried celery (celery 75g, dried bean curd 30g, vegetable oil 5g, monosodium glutamate).
High school students' healthy eating schedule: Sunday
Breakfast: bread (200g of flour), 230ml of milk and 50g of boiled eggs.
Lunch: rice (japonica rice 150g), cumin-fried mutton (mutton 100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape 150g, vegetable oil 5g, and appropriate seasoning), and mixed with small vegetables.
Dinner: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour 100g), two kinds of onions (50g of pork tenderloin, 50g of lean pork, 2g of onion 100g, auricularia auricula, 5g of vegetable oil, appropriate amount of seasoning), and shredded green pepper bean curd (50g of green pepper, 65438+ of bean curd skin).