A small sesame paste salty flower roll, a small bowl of millet porridge or lotus seed soup;
Noon: Assorted casserole (containing more than ten kinds of food), one or two stewed rice with red beans or glutinous rice;
Evening: shredded radish, crucian carp balls and millet porridge. In addition, some snacks such as fruit or yogurt will be added.
There are few nutritional recipes for each dish, but there are many kinds, so the nutritional intake is naturally more comprehensive. 25 kinds of food sounds mysterious, but it's actually easy to do.
In terms of nutrition, "four legs (pigs, cows and sheep) are not as good as two legs (chickens and geese), two legs are not as good as one leg (fungus), and one leg is not as good as one leg (fish).
Autumn and winter are suitable for eating beef and mutton "hot tonic", or low-fat and high-protein foods such as chicken and rabbit meat; Among vegetables, radish, lily, taro and other root vegetables are suitable for winter consumption. In addition, eat more black food, such as black sesame, black rice, seaweed, fungus and so on.
Add snacks between meals. Eating less and eating more meals has always been the concept of healthy eating. In summer, he eats 70% full at one meal, and he needs to supplement some snacks at 10 am and around 3 pm.
For example, eat a small bowl of tremella lotus seed soup or wheat bran in the morning, and drink half a cup of yogurt and eat some nuts in the afternoon. Nuts are rich in nutrition recipes for pregnant women in protein, which have a good preventive effect on cancer and cardiovascular and cerebrovascular diseases.
Adhere to the principle of "five fruit gangs" and eat two bananas or other fruits after meals.
Cooking methods mainly include steaming, boiling, stewing, mixing and boiling. These cooking methods are naturally selected to reduce nutrient loss and ensure a low-fat diet. But the recipe is not completely without frying and frying. You can eat it once a week because the food is delicious. No matter what cooking method, low salt, low fat and high dietary fiber are the principles that must be followed in the recipe. Don't forget to nourish your brain and heart in your diet. Eat more foods that nourish the brain and heart. Because of the high mental consumption, there should be brain-nourishing and heart-nourishing foods in the recipe. Such as beans, almonds, sesame seeds, walnuts, wine and so on. Almonds, in particular, are rich in vitamin E, magnesium and monounsaturated fatty acids that are beneficial to the heart. Eat some foods containing B vitamins before drinking.
And provide recipes for the four seasons.
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Healthy eating in spring
Spring diet should master a principle: according to the change of temperature, food will gradually change from warm and sweet to light and nourishing yin.
In early spring, the diet should be warm to avoid cold. In early spring, you should eat some vegetables and wild vegetables such as bamboo shoots, Toona sinensis, spinach, willow buds, shepherd's purse, onion, ginger, garlic, leeks, mustard greens and so on. And don't blindly eat warm supplements such as ginseng, so as to avoid the gradual increase of temperature in spring, aggravate the internal heat of the body and damage the healthy qi of the human body; Should eat less cold food such as cucumber, wax gourd, eggplant and mung bean.
Mid-spring diet should be sweet. Eat yam, red dates, honey, celery and other foods that benefit the spleen and stomach properly, and at the same time pay attention to taking enough vitamins to improve the body's immunity, and eat less acidic foods in the name of hurting the spleen and stomach.
At the end of spring, the diet should be supplemented. Sugarcane juice, shepherd's purse, lily, snail, duck, bitter gourd, seaweed, kelp, jellyfish, mung bean and other foods should be properly selected, and spicy, sticky and greasy things should be eaten less.
Healthy diet in summer
Summer is the most sunny season and the most vigorous time for human metabolism. People sweat a lot, and it is easy to lose body fluids. In summer, light food should be the main health care to avoid hurting body fluids and consuming gas.
The diet in summer is really light. In summer, people's digestive function of spleen and stomach is relatively weak, so they should eat more heat-clearing and detoxicating foods, such as chrysanthemum, celery, Chinese cabbage, coriander, bitter gourd, bamboo shoots, cucumber and wax gourd. Fish, such as herring, crucian carp and silver carp. These foods can clear away heat and relieve fatigue, and have a certain preventive effect on Chinese medicine and intestinal diseases.
Summer diet should replenish qi. You can choose some foods that nourish yin and invigorate qi, such as carrots, spinach, longan, litchi, peanuts, tomatoes and so on. Eat more miscellaneous grains, fruits and vegetables to cool your body, but raw and cold fruits and vegetables should be enough, and you should not overeat, so as not to damage your spleen and stomach due to excessive cold. Summer is full of energy, and it is easy to hurt people. This season, it is mainly to replenish qi, nourish yin and clear heat, such as winter melon, watermelon, lotus root and duck meat, so it is not advisable to eat more warming products.
Healthy eating in autumn
In autumn, the yang gradually closes and the yin gradually grows. At this time, the human body should also conform to the laws of the four seasons and enter the opportunity to protect yin. In terms of diet, we should prevent dryness, nourish yin and moisten the lungs.
The diet should be moist in autumn. More products with sweet and cold taste should be selected, such as lily, tremella, yam, pear, grape, water chestnut, glutinous rice, sugarcane, soybean milk, sesame, lotus root, spinach, pig lung, nail fish and olive. These foods have the functions of moistening lung, promoting fluid production, nourishing yin and clearing dryness. You should eat less spicy food, such as onions, ginger and peppers.
Diet should be nourishing in autumn. Tonifying in autumn is one of the key points of TCM health care, which lays a good foundation for tonic in winter and avoids the occurrence of depletion in winter. Proper use of Radix Adenophorae, Radix Ophiopogonis, Lily, Almond, Bulbus Fritillariae Cirrhosae and other Chinese herbal medicines has a good effect on relieving autumn dryness.
Autumn should be less pungent and more sour. Eat less spicy products such as onions, ginger, garlic, leeks and peppers in autumn to avoid hurting the lungs; Eat more sour fruits and vegetables, and choose sour foods such as apples, pomegranates, grapes, mangoes, grapefruit, lemons and hawthorn to prevent autumn dryness.
Healthy eating in winter
Winter is the season when all life lurks and hides. At this time, it's cold, and the human blood circulation slows down. Chinese medicine believes that at this time, the cold pathogen is strong, which is easy to hurt the yang of the human body. Therefore, winter health care focuses on nourishing.
Diet should be nourishing in winter. The basic principle of dietary health in winter is to conform to the principle of storing yang in the body, gathering yang and protecting yin. Mutton, dog meat, shrimp, leek, longan, fungus, chestnut, walnut, turtle and other foods can be properly selected; Eat more potatoes, such as sweet potatoes and potatoes; Vegetables such as Chinese cabbage, cabbage, white radish, soybean sprouts, mung bean sprouts, rape and so on.
Avoid eating cold things in winter. In winter and March, grass withers and insects freeze, which is the season when everything in nature hides. People's yang should also be hidden inside, and the function of the spleen and stomach is weak. If you eat raw and cold food again, it should damage the yang of the spleen and stomach. Because of this, we should eat less cold food such as water chestnut, persimmon, raw radish, raw cucumber, watermelon and duck in winter. At the same time, don't eat too much to avoid poor blood circulation, and don't drink to keep out the cold.