Monday breakfast: steamed bread and strawberry jam, milk (or soybean milk), boiled eggs 1, pickles. Fruit: 1 tomato or radish. Chinese food: buckwheat rice, mushrooms and Chinese cabbage, 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. Tuesday breakfast: corn flour, milk (or soybean milk), spiced tea eggs 1, bean curd (1/4). Fruit: 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: fried beans, porridge, bean paste buns and shredded green peppers. Breakfast on Wednesday: fresh meat buns, milk (or soybean milk), salted duck eggs (half), three-course vegetables (lettuce, white radish, carrot). Fruit: a pear or a 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. Breakfast on Thursday: apple sauce roll, milk (or soybean milk), boiled eggs 1, fried cowpeas. Fruit: banana (or cucumber) 1. Chinese food: rice (sorghum rice, white rice), sliced mushrooms, yellow fungus, braised flat fish, white radish and kelp ribs soup. Dinner: soybean milk or porridge, chopped green onion pancakes, shredded green pepper and celery. Friday breakfast: steamed stuffed bun with sauce meat, milk (or soybean milk), three shredded vegetables (lettuce, radish and carrot) and two quail eggs. Fruit: kiwifruit (or peach) 1 ~ 2. Chinese food: red bean rice, konjac roast duck, red pepper fried cauliflower, fish head mushroom, winter bamboo shoots and vegetable soup. Dinner: celery and pork buns, scrambled eggs with tomatoes, minced meat and tofu. Saturday breakfast: bread, milk (or soybean milk), fried eggs 1, spiced tofu. Fruit: 5 ~ 6 strawberries (or plums). Chinese food: two rice (rice, millet), spiced fish, colorful silver silk? Order bean sprouts, carrots, lettuce), Coprinus comatus, fungus and pork liver soup. Dinner: corn porridge, egg cake, fish-flavored shredded pork. Sunday breakfast: sesame paste roll, milk (or soybean milk), boiled eggs 1, anchovies with black bean sauce. Fruit: 1 apple. Chinese food: Golden and silver rice (corn grits, rice), fried chicken with black fungus, bamboo shoots, sweet and sour cabbage, mung beans and pumpkin soup. Dinner: leek, pork, garlic, wheat and jiaozi, fried cowpea with minced meat. Water, the nutrient that the human body needs every day: every day! (about 2 liters) of water (H2O). 1. Carbohydrate (sugar): The proportion in human body is 1%-2%. The food sources that constitute the classification function lack excessive adult intake. The human body needs 7.5g (50 kg =360 g) per kilogram of body weight every day. Source Michai: Bread: It is digested and absorbed to become glycogen! (Sugar: divided into monosaccharide, disaccharide and polysaccharide! 2. Fat: The proportion in human body is 10%- 15%. The fat in general food accounts for 20-25% (not more than 30%) of the total energy source of human body, and it needs 1- 1.5g per kilogram of body weight every day. (50 grams of one or two) is divided into: lipids include oils (triglycerides) and lipids and glycolipids! The main sources are animals and vegetable oil! 3. protein: The proportion in human body is 15%- 18%. Daily weight requirement per kilogram: 0.8- 1.2g, athletes, etc. : about 2.5g/kg. Protein (about 60 grams): Amino acids with multi-elements in chemical composition There are many kinds of protein in human body, with different properties and functions, but they are all composed of more than 20 kinds of amino acids in different proportions, which are constantly metabolized and updated in the body. The main sources are lean meat and milk! 4. Mineral characteristics: Minerals account for about 5-6% of human body weight (carbon, hydrogen, oxygen and nitrogen account for 96% of the total). It is an essential element for human body, and minerals cannot be produced and synthesized by themselves! ! The daily intake of minerals is basically certain, but it will vary with age, gender, physical condition, environment, working conditions and other factors. Among them: calcium: the daily reference intake of adults is 800- 1000 mg, and the absorption, utilization and source of calcium. Foods rich in calcium include: milk and dairy products, shrimp skin, kelp, Nostoc flagelliforme, soybeans and products, black beans, red beans, various melon seeds, sesame sauce and so on. Phosphorus: The reference intake for adults is 700 mg per day. Phosphorus is abundant in food sources and generally not lacking. ! Foods rich in phosphorus include lean meat, eggs, milk, animal liver and kidney, kelp, seaweed, sesame paste, peanuts, dried beans, nuts and coarse grains. Sodium: The daily reference intake for adults is 2.2g, which is common in various foods. Foods rich in sodium are: salt, soy sauce, bacon, smoked food, pickles, salty snacks and so on. Potassium: The daily reference intake for adults is 2000 mg. Most foods contain potassium. Vegetables and fruits are the best sources. Porphyra, soybeans, mushrooms and red beans contain more than 800 milligrams of potassium per 65,438+000 grams of food. Magnesium: Adults take 350mg daily as a reference, and foods rich in magnesium: green leafy vegetables, seeds of various plants and coarse grains. Iron: The daily reference intake of adult males is 15mg, and that of females is 20mg. ! Foods rich in iron are: animal liver, animal whole blood, animal meat and fish. Vegetables have high iron content but low utilization rate, such as rape, spinach, leek and black rice. Iodine: taken by adults daily 150ug. Foods rich in iodine include kelp, laver, mussel, sea cucumber and sea salt. Zinc: The daily reference intake of adult males is 15mg, and that of females is11.5mg. Zinc comes from a wide range of sources, including shellfish, red meat, animals, plants and seafood, dried fruits, cereal germ and wheat bran, and foods with low vegetable and fruit content but rich in zinc: oysters, cheese, shrimp, oats and peanut butter. The daily reference intake of adults is 50ug, and animal foods such as liver, kidney, meat and seafood are good sources. Rich food: oysters, cheese, shrimp, oats, peanut butter, corn and so on. Copper: Adults take 2mg daily as a reference. Generally speaking, food contains copper. Foods rich in copper include oysters, liver, kidney, fish, nuts and dried beans, while leafy vegetables and milk contain less copper. Fluorine: the daily reference intake of adults is 1.5mg, and the content of fluorine in animal food is higher than that in plant food, marine animals is higher than that in fresh water and land food, and the content of fluorine in fish and tea is higher. Chromium: The daily reference intake for adults is 50ug, which mainly comes from cereals, meat and fish and shellfish. After treatment and refining, the chromium content is obviously reduced. The content of chromium in beer yeast and livestock liver is high. 5. daily requirements of vitamins, vitamins, vitamins and vitamin a: women need 0.8 mg. That is, 80g eel, 65g chicken liver, 75g carrot and125g wrinkled cabbage or tuna (canned) 200g. Daily requirement of vitamin C: 100 mg. That is, guava half, pepper 75g, cauliflower 90g, kiwi fruit 2, strawberry 150g, grapefruit 1 piece, papaya half, fennel 125g, cauliflower 150g and orange juice 200ml. Daily requirement of vitamin B6: female needs 1.2 mg. Two slices of whole wheat bread with 100g smoked ham and a pepper, 120g salmon fillets, 150g chicken liver or an avocado, 100g roasted ham is enough. Daily requirement of vitamin B3: female needs 10 mg. That is, peanut 70g, turkey breast 90g, chicken liver 90g, chicken breast 100g, pork tenderloin 150g, beef tenderloin 220g or two slices of whole wheat bread with 100g sausage and two tomatoes. Daily requirement of vitamin D: 0.0005 ~ 0.0 1 mg. 35g herring fillets, 60g salmon fillets, 50g eels or 2 eggs with150g mushrooms. Only people who have little rest need to eat more foods or preparations containing vitamin D. Daily requirement of vitamin E: women need 12 mg. Four spoonfuls of sunflower seed oil, 100 mg of olive oil, 100 g of peanuts or 30 g of almonds, and 70 g of walnuts contain vitamin E that women need in one day. 6. Cellulose: (crude fiber) For a healthy adult, the daily intake of cellulose should be10 ~ 30g. Intake: daily salt: no more than 6 grams oil: no more than 25 grams,,,,