As a mental worker, how to provide comprehensive nutrition for the brain through daily diet, keep the brain full and improve work efficiency? The following are healthy recipes for brain strengthening for your reference.
1, breakfast
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.
Sample menu
1, fresh milk 1 cup+whole wheat bread 1 slice+scrambled eggs with ham (1 ham and 1 egg)+stewed cucumber (1 root).
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. 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, we might as well add some meat food 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.
2. Lunch
Usually, in the morning, when the 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.
Sample menu
1, braised prawn (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).
Nutrition review
Beef and tofu are abundant 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. 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; Mushrooms can remove garbage from the body and ensure adequate oxygen supply to the brain.
3. main meal
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.
Sample menu
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
Animal liver is rich in lecithin, fish, shrimp and deep-water marine fish, such as sardines and tuna, etc., and contains DHA and EPA, which can maintain the normal function of brain cells. 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.
4. Eat a little between meals
Sesame biscuits (1-2 pieces); Donkey-hide gelatin and jujube (6-8); Honey walnut kernel (3 pieces); Banana (1); Choose strawberry (150g) and two foods listed above.
;