The daily dietary vitamin B 1 recommended by China Nutrition Society is 6? At 7 years old 1.0 mg; 8? At the age of 9 1. 1 mg; 10? 12 years old is 1.2? 1.3 mg; 13? 05-year-old girl1.5 mg; 13? 15 and 16 boys? 07-year-old girl1.6 mg; 16? 07-year-old boy1.8mg.
Vitamin B 1 is widely found in natural foods, and it is rich in animal viscera, meat, beans, peanuts and unprocessed grains. The finer the food processing, the lower the vitamin B 1 content. Vitamin B 1 is a water-soluble vitamin, and its content is closely related to food processing and cooking methods. In the process of cooking, we should try to reduce the time of washing vegetables and pickles, cut vegetables after washing, pay attention to the collocation of thickness, and often eat some coarse grains and miscellaneous grains.
Vitamin B 1.0 mg can be obtained from the following foods:
300 grams of rice (japonica rice)
300 grams of black rice
360 grams of wheat flour
300 grams of millet
Oatmeal 300g
Corn flour (white) 290g
250 grams of soybeans (dry)
300g shredded bean curd (skin)
250 grams of peas
400 grams of oranges
Peanut kernel (raw)140g
200g ham
200 grams of sausage
Bacon 1 10g
200g pork.
200 grams of pig liver.
Chicken liver 300g
Chicken heart 200 grams
Duck liver 400g
500 grams of beef liver
500 grams of bovine kidney
385 grams of beef heart
Sheep kidney 300g
Fried pork slices with mushrooms
raw material
Fresh mushrooms 100g, lean pork 200g, lard 10g, a little vegetable oil, starch, salt, soy sauce and monosodium glutamate.
working methods
Soak mushrooms in clear water, remove mud, wash them with clear water, take them out and filter them for later use.
Clean lean pork, slice it, add refined salt, monosodium glutamate, soy sauce and a little starch, mix well and marinate for later use.
Peel ginger, wash and shred.
In the wok, increase the fire, add oil and heat, add shredded ginger and mushrooms, add a little monosodium glutamate and refined salt, add pork slices, stir-fry over high heat until just cooked, and add starch.
Nutritional assessment
This dish can provide vitamin B11.08mg, protein 40.6g and iron 6.0mg. ..
efficacy
Prevention and treatment of beriberi; Improve human immunity; Mushrooms can prevent and treat cancer and cardiovascular diseases.
Fried peas with tenderloin
raw material
Pork tenderloin 100g, pea 150g, vegetable oil 15g, ginger, chopped green onion, soy sauce, monosodium glutamate and refined salt.
working methods
Wash pork tenderloin and chop it into powder.
Peeled peas, washed, cooked, taken out and drained for later use.
The wok is on fire and the oil is slightly hot. Add the tenderloin and chopped green onion and stir fry.
When the meat turns white, add some soy sauce. Add peas after coloring, add a little soup, add refined salt and monosodium glutamate. When the peas are ripe, they can be cooked.
Nutritional assessment
The main ingredients of this dish can provide vitamin B11.1g, in addition, it can also provide 4.0 mg of iron, 3,800 micrograms of retinol equivalent of vitamin A, and 3 1.3 g of protein.
efficacy
Prevention and treatment of beriberi; Refresh one's mind; Increase appetite.
Fried raw materials of Dutch beans with bacon
Bacon100g, tender pea150g, vegetable oil15g, onion, Jiang Mo, minced garlic, salt and monosodium glutamate.
working methods
Wash the bacon and cut it into thin slices. Pick and wash peas.
Put the wok on the fire, pour in the oil, heat the bacon, stir-fry until the fragrance overflows and it is cooked, and add the peas and stir-fry.
When the peas change color, add monosodium glutamate and salt, stir-fry a few times, and take out the pot.
Nutritional assessment
This dish can provide vitamin B 1 1. 14 mg and protein 26.438+0 g. ..
efficacy
Prevention and treatment of polyneuritis; Relieve symptoms such as fatigue and leg numbness caused by vitamin B 1 deficiency.