Breakfast: fresh milk 1 cup+whole wheat bread 1 slice+scrambled eggs with ham (1 ham and 1 egg)+stewed cucumber (1 root).

Nutritional value: whole wheat bread is rich in B vitamins, which can ensure blood supply to the brain; Egg yolk contains phospholipids, which is beneficial to intellectual development; Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin B and other nutrients. It is a traditional brain-nourishing food and can maintain the normal function of the brain.

Lunch: Braised prawns+mushrooms and cabbage+laver bean curd soup (1 small bowl)+rice (1 small bowl).

Nutritional value: sea shrimp is rich in fatty acids, which can provide energy for the brain and body and keep people focused for a long time; Porphyra is rich in iodine, which can effectively relieve psychological tension and improve mental state; Especially suitable for office workers and students.

Dinner: Steamed fish fillet+garlic broccoli+millet porridge (1 small bowl) or steamed bread (1/2).

Nutritional value: Fish, shrimp and deep-water marine fish, such as sardines and tuna, are rich in DHA and EPA, which can effectively maintain the normal function of brain cells. Being in a state of nervous brain use for a long time is easy to make people deficient in both qi and blood, so you can eat some foods that strengthen the spleen and replenish qi, such as millet, which can effectively replenish blood and nourish the heart, and treat sleepiness and dreaminess at night.

Extended data

theoretical basis

1, reference intake of dietary nutrients for China residents (DRIs)

It is the basis for determining the requirements of energy and main nutrients in a nutritious diet. Generally, on the basis of energy demand, after making a recipe, RNI of each nutrient should be used as a reference to evaluate whether the recipe is reasonable.

DRIs includes four contents: average demand (EAR), recommended intake (RNI), suitable intake (AI) and maximum tolerable intake (UL).

When the average intake of a population reaches the ear level, half of the individuals in the population can meet the needs; When the intake reaches RNI level, almost all people are not at risk of malnutrition. The intake between RNI and UL is a safe intake range, and general deficiency and poisoning will not occur. If the intake exceeds the UL level and continues to increase, the possibility of side effects will increase.

2, China residents dietary guidelines and balanced diet pagoda.

The formulation of nutritional recipes needs to consider the reasonable collocation of food types and quantities according to dietary guidelines.

3, food composition table

Through the food composition table, we can change the requirement of nutrients into the requirement of food when making recipes, so as to determine the variety and quantity of food.

Baidu encyclopedia-nutrition recipes

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