"Breakfast should be good, lunch should be full, dinner should be less" is the ancient maxim of health. Modern nutritionists advocate that breakfast should eat some of the nutritional value of high, less refined food, because of the night's sleep has been basically consumed dinner meal, get up in the morning soon after the gastrointestinal excitability is not high, to meet the morning of work and study, breakfast must be a small amount of quality. A reasonable breakfast should be dry and thin, there are staples and side dishes. In addition to the staple food, it is best to match one or two high protein foods, such as eggs, milk and so on. In real life, many people breakfast casually, and even do not eat breakfast, which is contrary to physiological needs. Lunch has the role of the beginning and the end, both to compensate for breakfast eat less, the morning exercise, consumption of more nutritional liabilities that may arise, but also for the afternoon's activities need to reserve energy, and therefore the quality of the diet to be high, the amount of relatively sufficient. Lunch staple food portion should be larger, side dishes to spend more. It is best to eat fruit once in the afternoon.
Dinner should be appropriate to eat less, because the night activity is small, if eating too full to affect the sleep, on the other hand, will cause excess nutrition. Dinner can not be eaten after sleep. As the ancients said, "satiety is lying down, is born a hundred diseases."
Normally, adults need to consume 2500 milliliters of water per day, or 5 pounds of water. Due to labor, fever, diarrhea and other loss of water should increase the amount of water intake. Drinking water should be scientific, do not wait for thirst to drink water, do not drink a lot of water quickly at once, to drink fresh warm water, repeated boiling and decoction of boiled water should not be consumed. Before and after meals and food should not drink a lot of water. The appropriate time is: before going to bed at night, after getting up in the morning and during the day between meals.
According to the recommendations of the Chinese Nutrition Society and the U.S. Healthy Food Guide, combined with the national situation can be summarized in two sentences, ten words: that is, one, two, three, four, five, red, yellow, green, white and black.
"One" refers to the daily consumption of a bag of milk (or yogurt) containing 250 mg of calcium, which can effectively improve the state of our dietary calcium intake is generally low.
"Two" refers to the daily intake of carbohydrates 250-350 grams, equivalent to staple food 6-8 two, each person can according to the specific circumstances of the discretionary increase or decrease.
"Three" refers to the daily intake of three high-protein food, each portion refers to: lean meat 1 two; or a large egg; or tofu 2 two; or chicken and duck 2 two; or fish and shrimp 2 two.
"Four" refers to four words: coarse and fine (coarse and fine food mix); not sweet and not salty (Guangdong-type dietary salt intake of 6 to 7 grams per day; Shanghai-type 8 to 9 grams; Beijing-type 14 to 15 grams; Northeast-type 18 to 19 grams. The Guangdong type is the best, followed by Shanghai type); three, four, five meals (refers to the total amount of control, the number of meals, is conducive to the prevention and treatment of diabetes, hyperlipidemia), seven or eight minutes full.
"Five" means 500 grams of vegetables and fruits per day, plus the right amount of cooking oil and seasonings.
"Red" refers to a small amount of red wine 50-100 milliliters a day, to help increase high-density lipoprotein and blood circulation to prevent atherosclerosis.
"Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkin, tomatoes, etc., which are rich in carotene, children and adults have the function of improving immunity.
"Green" refers to green tea and dark green vegetables. Beverage to tea is the best, tea to green tea is good. According to the Chinese Academy of Preventive Medicine research, green tea has a clear anti-tumor, anti-infection effect; and can adjust the body and mind, cultivate temperament.
"White" refers to oatmeal or oatmeal. According to research, eating 50 grams of oatmeal a day, can make the average blood cholesterol down 39 mg%, triglycerides down 79 mg%, more significant effect on diabetes.
"Black" refers to black fungus. Daily food black fungus 5 to 15 grams, can significantly reduce blood viscosity and blood cholesterol, help prevent thrombosis.
(Designed for a family of three)
Monday Breakfast: Pepper rolls: 400g of flour Sesame spinach: 300g of spinach 15g of sesame paste Milk: 750g of pear 500g Lunch: Stir-fry liver: 125g of liver 150g of cucumber 100g of carrots 20g of salad oil Stir-frying bean curd 450g of lentils 20g of salad oil Stir-frying egg with tomato 300g of egg 120g of seaweed 300g Eggs 120g Winter Melon Soup with Seaweed: 150g Winter Melon, 10g Seaweed, 500g Rice Dinner: Mushroom and Vegetable: 300g Mushroom, 200g Vegetable, 10g Salad Oil Stir-Fried Broccoli: 400g Broccoli, 10g Salad Oil Carp and Bean Curd Soup: 400g Carp and Tofu, 400g Tofu, 20g Cilantro, 350g Rice
Tuesday Breakfast: Eggs Baklava: 450g Eggs 180g Salad Oil 5g Lentils: 200g Lentils Salad Oil 5g Oranges: 500g Lunch: Fried Rice: 300g Eggs 90g Ham Sausage 60g Cucumber 75g Carrots 50g Salad Oil 20g Diced Chicken: Chicken Breast 200g Garlic 250g Peanuts 30g Salad Oil 20g Celery & Lilies: Celery Stems 400g Fresh Lilies 50g Tomatoes 15g Salad Oil 15g Celery & Lily: Celery Stems 400g Fresh Lilies 50g Salad Oil 15g Tomato and Spinach Soup: 100g Tomato, 50g Spinach Dinner: Spinach Vermicelli: 500g Spinach, 100g Carrot, 50g Vermicelli, 5g Salad Oil Stewed Potato with Braised Pork: 100g Potato, 450g Millet Porridge: 50g Millet, 15g Green Bean, 200g Cornmeal, 50g Standard Flour
Wednesday Breakfast: Cake: 400g Milk, 750g Celery and Peanut. Celery and peanuts: 200g celery, 15g peanuts, 500g banana Lunch: pressed noodles: 500g tomato and egg brine: 400g tomato, 60g egg, 20g salad oil, 20g cucumber: 500g cucumber, 10g salad oil, 200g duck liver, 15g salad oil, 15g dinner: braised beef brisket with radish: 150g beef brisket, 500g radish, 500g sauteed Chinese cabbage, 350g cabbage, 20g salad oil, 20g oil, 15g salad oil, 15g dinner: fried Chinese cabbage, 350g tofu, 50g millet, 50g green beans, 15g potato, 50g millet. 350g Salad oil 20g Tofu 200g Rice: 350g Rice
Thursday Breakfast: Vegetarian Bun: Egg 180g Leek 350g Standard flour 350g Soymilk: 900g Potherb Bean: Potherb Bean: 200g Dried soybean 8g Salad oil 2g Apple: 500g Lunch: Braised Scallop: 450g Scallop, 50g Cucumber, 30g Carrots, 20g Fresh Shiitake Mushroom. 15g of Salad Oil Sautéed Zucchini: 500g of zucchini 10g of Salad Oil Shrimp and Seaweed Soup: 5g of shrimp, 3g of seaweed, 60g of egg Rice: 250g of rice Dinner: Noodles in Soup: 100g of potatoes, 100g of lentils, 100g of carrots, 50g of pressed noodles 400g of Salad Oil 3g of Mushroom: 100g of pork tenderloin, 50g of fungus, 5g of yellow flowers, 60g of egg, 150g of cucumber 15g of Salad Oil Mushroom and greens: 450g of greens, 100g of mushrooms, 10g of salad oil, 400g of celery, 75g of smoked celery, 10g of salad oil, Thursday Breakfast: Vegetarian Buns: 180g of eggs, 350g of leeks, 350g of standardized flour, 900g of soymilk, 900g of potherb mustard and soybeans, 200g of dried soybeans, 8g of salad oil, 500g of apples. Gram carrot 30g mushroom 20g salad oil 15g zucchini: zucchini 500g salad oil 10g shrimp nori soup: shrimp 5g nori 3g egg 60g rice: rice 250g dinner: noodle soup: potato 100g lentil 100g carrot 50g pressed noodle 400g salad oil 3g mushroom: pork loin 100g fungus 50g yellow fever 5g egg 60g cucumber 150g salad oil 15g apple: 500g lunch: braised scallop: scallop 450g cucumber 50g carrot 20g salad oil 15g saute zucchini: 500g salad oil 10g shrimp: shrimp 5g nori 3g egg 60g Cucumber: 150g Salad Oil 15g Mushroom and Vegetable: 450g Vegetable, 100g Mushroom, 10g Salad Oil Celery: 400g Celery, 75g Salad Oil 10g Celery, 400g Celery, 75g Celery, 75g Salad Oil
Friday Breakfast: Sandwich: 400g Bread, Ham, 75g Cucumber, 100g Lettuce, 150g Milk: 750g Probiotics, 500g Lunch: Braised Chicken Thighs: 300g Salad Oil 15g Sautéed Bean Sprouts: 500g of mung bean sprouts in Salad Oil 10g Zucchini with Eggs: 400g of zucchini, 60g of eggs in Salad Oil 15g Soup: 50g of pea shoots, 30g of eggs Rice: 350g of rice Dinner: Tofu: 500g of tofu, 50g of ham, 50g of carrot, 50g of green peppers, 50g of shiitake mushrooms, 25g of Salad Oil, 10g of potato slices: 400g of potato, 100g of green peppers in Salad Oil. 15 grams of Chinappu congee: 10 grams of purple rice 15 grams of rice 10 grams of glutinous rice 25 grams of jujube 10 grams of red beans 10 grams of peanuts 10 grams of cinnamon 10 grams of raisins 10 grams of steamed buns: 350 grams
Saturday Breakfast: pimple soup: 50 grams of standard flour 180 grams of eggs 100 grams of spinach 100 grams of tomatoes 100 grams of salad oil 3 grams of celery mixed with carrots: 150 grams of celery 50 grams of carrots 2 grams of salad oil steamed buns. 250 grams of yogurt: 250g Yogurt: 750g Orange: 500g Lunch: Dumplings: Pork 350g Cabbage 350g Leek 50g Standard Flour 400g Cucumber: Cucumber 500g Salad Oil 5g Cold Seaweed: Wet Seaweed 400g Carrot 50g Salad Oil 5g Dinner: Rice Porridge: Rice 100g Steamed Buns with Lotus Leaf: Steamed Buns 300g Jujubes 50g Roasted Eggplant: Eggplant 500g Peppers 100g Tomatoes 150g Salad Oil Pepper: 500g of eggplant, 100g of green pepper, 150g of tomato, 15g of salad oil Beans: 100g of green beans, 100g of potatoes, 100g of ham, 50g of carrots, 50g of corn, 50g of salad oil, 15g of oil
Sunday Breakfast: Bean Paste Buns: 400g of steamed buns, 100g of bean paste, 180g of eggs, 750g of milk, 500g of apples, 500g of milk, 500g of apple. 500g Salad Oil 10g Eggplant 300g Potato 125g Green Pepper 100g Salad Oil 15g Rice 350g Dinner: Shrimp 400g Salad Oil 15g Noodle Soup 400g Tomato 250g Egg 60g Salad Oil 5g Lettuce 300g Tofu 100g Carrot 50g Wooden Fungus 25g Salad Oil 15g 15 grams of salad oil