The ancients said a long time ago: "Five grains are the supplement, five animals are the benefit, five vegetables are the supplement, and five fruits are the help", and all kinds of foods have a place in the diet. Nutritionists also warned us that there is no useless food and there is no perfect food. The beauty of food lies in the reasonable collocation and complement each other.

Food collocation is not difficult. Nutritionists all over the world generally choose foods by category: one or more of cereals, beans, vegetables, fruits, milk, fish and eggs. However, from the perspective of cooking, it is a simple and easy way to choose food by color, which can make food look colorful and attractive on the table!

According to color, food can be roughly divided into the following six categories:

White: Tofu, soybean milk, milk, yogurt and cheese-rich in calcium and protein. You need to drink 1 cup of milk (250g) or half a box of tofu (125g) every day.

Black: Auricularia auricula, Lentinus edodes, kelp and black sesame-containing a lot of trace elements and soluble dietary fiber, it has the functions of anti-aging, eliminating pollution and preventing chronic diseases. Eating 10 g of dried products every day can achieve the effect of health care.

Red: beef and mutton, viscera and fish-rich in heme iron, B vitamins and protein. Eating 100g a day is enough to supplement protein and iron, and make women look rosy.

Green: green leafy vegetables, green peppers, beans and other vegetables-rich in vitamin C, vitamin K, magnesium and insoluble dietary fiber, improve resistance and prevent various cancers. You can eat 300-500 grams a day.

Yellow: carrots, pumpkins, sweet potatoes, mangoes, oranges, pineapples and other fruits-rich in carotenoids and other antioxidant substances, you can eat 100g-300g every day.

Beige: Rice, flour, millet, oats and other miscellaneous grains and beans-rich in starch, vitamin B 1 and nicotinic acid, as well as some minerals, and there are many dietary fibers in coarse grains and beans. Women need 200-300g a day, at least not less than150g (equivalent to three or two meters of cooked rice).

According to this classification, the food with the above colors is essential for the "lecherous" to ensure a perfect nutritional balance. Look at the dinner menu below:

1 beige food-steamed rice with red beans, glutinous rice and red dates (red beans, glutinous rice and red dates)

Comments: Red beans and barley are high in B vitamins and contain a lot of dietary fiber, which can prevent diabetes, enhance satiety, prevent constipation and edema, and are very good with rice. Jujube not only enriches the blood and nourishes the skin, but also increases the aroma of rice.

Reminder: soak red beans and coix seed in water for several hours in advance, so that they can be cooked quickly, without leaving a hard heart and hindering the soft and glutinous taste of rice.

2 white food-preserved eggs and shrimps mixed with tofu

Comments: Simple and easy to make, refreshing and delicious, but rich in protein and calcium. This is a good cold dish in summer. Tofu, preserved eggs and shrimps are cool and good for clearing away heat.

Reminder: Shrimp can be replaced by soaked dried seaweed. The calcium content of dried seaweed is also high, and it is not only delicious but also nutritious with tofu.

3 black food-green beans and three mushrooms soup (fungus, mushrooms, Pleurotus nebrodensis)

Comments: Mushrooms have always had the image of healthy food, and most of the fungal polysaccharides contained in them have the functions of immunomodulation, cancer prevention, lipid reduction and blood sugar reduction. In addition, mushroom foods are extremely low in calories, full but not fat, and are especially popular with ladies. Adding green beans rich in protein and soybean isoflavones (green beans are sisters of soybeans with similar nutritional value), the nutritional and health care functions are more comprehensive.

Reminder: The quality of mushrooms needs special attention. Never use adulterated fungus and spoiled mushrooms.

4 red food-fried chicken heart with onion and asparagus

Comment: The heart belongs to internal organs, and many women are discouraged from it. In fact, this is unnecessary worry, because the heart is different from the liver and kidney, which is low in fat and cholesterol, does not participate in waste discharge and pollution treatment, and can be safely eaten. More importantly, the contents of vitamin B 1, B2, nicotinic acid, iron, zinc and copper in heart are much higher than those in muscle.

Reminder: There is some oil on the surface of broiler heart, which should be removed to further reduce the fat content.

5 Green food-delicious seasonal vegetables (broccoli, cabbage, peas, celery, lily, crab sauce)

Comments: Broccoli and kale are the vegetables with the highest nutritional content and have strong anti-cancer effect. Celery and peas are rich in insoluble fiber and calcium, while lily is a traditional tonic.

Reminder: In order to preserve the nutrients and refreshing taste of vegetables, it is very important to maintain the proper maturity of several vegetables.

6 yellow food-honey pumpkin (pumpkin, yam, red dates, ginkgo)

Comments: Pumpkin is rich in carotene, which is a famous anti-cancer food on the list. It also has the effects of lowering blood sugar and losing weight. Adding red dates for nourishing blood and caring skin, Chinese yam for tonifying middle energizer and ginkgo biloba for moistening lung and resolving phlegm can not only supplement nutrition and prevent aging, but also have various conditioning effects on women's bodies.

Reminder: Some women are afraid to eat this dessert because they are afraid of their own weight, so they might as well switch to other flavors.

Brainstorming workers refer to recipes

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 is a brain-strengthening menu for your reference.

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.

Menu example:

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, some meat food should be added 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.

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.

Menu example:

1. Braised prawns (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:

L Beef and tofu are rich 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;

L 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;

L Mushrooms can remove garbage from the body and ensure adequate oxygen supply to the brain.

Dinner:

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.

Menu example:

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:

L Animal liver is rich in lecithin, and fish, shrimp and deep-water marine fish such as sardines and tuna contain DHA and EPA, which can maintain the normal function of brain cells.

L 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.

Between meals:

Sesame biscuits (1~2 pieces);

Ejiao tribute dates (6~8 pieces);

Honey walnut kernel (3 pieces);

Banana (1);

Strawberry (150g)

Choose the two foods listed above.

Nutrition review:

L Walnut is rich in linoleic acid, which can help the blood flow in the brain, and is suitable for people who concentrate for a long time and use their brains excessively;

L Jujube contains protein, fat, sugar, calcium, phosphorus, iron, carotene and so on. It has good effects of nourishing blood, calming the nerves, invigorating the middle energizer, calming the nerves and improving intelligence. Regular use can make your mind clear and protect your memory;

L Sesame can not only improve the function of spinal nerve, but also smooth blood;

L Strawberry is sweet and sour, rich in vitamin C and pectin. Eating 150g strawberries every day can eliminate tension and produce comfort.

Bananas are rich in serotonin, vitamins and trace element potassium, which can provide tyrosine for the brain and make people energetic, focused and mentally stable.

Four taboos of mental workers' diet

1. Avoid overeating: After overeating, there is a substance called "fibroblast growth factor" in the brain, which will increase significantly, slowing down the rhythm of the brain and reducing efficiency.

2. Avoid eating more sweets: too much sugar in the body can change the normal alkaline state of body fluids and turn them into acidity, causing brain function decline, listlessness, lax memory and slow response.

3. Avoid eating fried foods: fried foods contain more lipid peroxide, which can make brain cells premature aging and should not be eaten more.

4. Avoid over-refined staple foods: Eating only refined staple foods, such as rice and flour, will destroy the acid-base balance in the blood, consume a lot of vitamins, and easily cause fatigue, forgetfulness and anxiety.

Eat like a prince in the morning, like an emperor at noon and like a beggar at night.

Eat more in the morning, because breakfast can make people energetic during the whole day's work and study.

Eat well at noon, because there is still an afternoon of work and study.

Eat less a la carte or drink some soup at night.

The best is 3:2: 1.