First, breakfast
Material preparation: oatmeal, onion, ginger, celery, lean meat and carrots.
(1) Chop lean meat, then shred carrots, cut celery into celery powder, and then shred or foam other materials.
(2) Boil water, add oatmeal and minced meat after boiling, add shredded carrots, celery and onion and garlic after boiling again, add peanut oil and salt to taste, and boil the pot.
Second, lunch.
1, eggplant with garlic
Material preparation: eggplant, steamer, salt, garlic paste, vinegar and sesame oil.
(1) Prepare eggplant, clean it, put it in a bowl, and then steam it in a steamer for 20 minutes until it is cooked.
(2) Steam in a steamer for 20 minutes until cooked, then tear into strips by hand, and add salt, garlic paste, vinegar and sesame oil to serve cold.
2. Mushroom soup
Material preparation: mushrooms, water, salt, etc.
(1) Prepare an appropriate amount of mushrooms, then add water and simmer for 15 minutes.
(2) Then add a certain amount of salt to taste.
Third, dinner.
1, stir-fried black bean seedlings
Material preparation: black bean sprouts, peanut oil, salt and pepper.
(1) Prepare black bean sprouts, peanut oil, salt and pepper.
(2) then frying according to the conventional cooking method.
2. Sauté ed onions with mushrooms
Material preparation: mushroom, ginger, celery, purple onion, minced garlic and salt.
(1) Slice mushrooms, and cut onions into 1cm-wide strips.
(2) Cut the celery into sections, add oil to the pot, add ginger and garlic and stir-fry until fragrant.
(3) Add other materials and stir-fry in the pot, with some water in the middle. Add seasoning after boiling, and you can get out of the pot.
Dietary principles of people with three highs:
1, whole grain
Use whole grains instead of refined white rice flour, such as brown rice, oats and miscellaneous grains rice. Eat 250 ~ 300 grams of cereal potatoes every day.
Step 2: vegetables
Eat 500g fresh vegetables every day, the varieties are better, and choose dark ones, such as kale and kale.
3. Milk and dairy products
Choose skim, low-fat milk, yogurt or cheese. 300mL milk a day is equivalent to 300g yogurt and 30g cheese.
4. Nuts and beans
A handful of original nuts every day, such as almonds and walnuts. Eat more beans and bean products appropriately, and eat about 20g of soybeans every day, that is, about 300mL of soybean milk and a piece of tofu.
5. dessert
Don't exceed 15g (about 1 spoon) of sugar each time, and control it within 5 times a week. However, it is worth emphasizing that if you have friends with three highs, you should use drugs rationally and monitor and review them regularly. On the basis of regular treatment and DASH diet, you will get twice the result with half the effort.
For the above contents, please refer to the table of healthy recipes for three experts. How to eat three meals a day is the best?