Summer nutritious meal collocation

One day's nutrition intake is very important, which makes people feel healthy. Too much nutrition intake will lead to obesity, and too little nutrition intake will lead to malnutrition. So, what should we do with nutritious meals in summer? Summer nutritious meal with 1

1, milk+homemade cake+boiled eggs+oranges+milk

This breakfast looks very nutritious, delicious and appetizing, which is a homemade cake, which is troublesome to make, and everything else is very simple and quick, so it is very suitable for breakfast in summer. Regarding the home-made practice of this homemade cake, in Bao Ma's previous articles, there are recipes and detailed practices. Interested friends can check Bao Ma's previous articles. The cake is a common practice with zero failure. I have tried many recipes and detailed methods, and it is fluffy and does not collapse!

2. Fried steak+fried eggs+boiled broccoli+sweet apricot+black pepper sauce or homemade ketchup+milk

This breakfast is very simple and easy to make. There are fried steak, fried eggs, broccoli and sweet apricot, which are also very nutritious together, and the color is very eye-catching and appetizing. Since I ordered steak on the platform introduced by my best friend, I can deliver it home the next day, put it in the refrigerator, take it out in the morning, rinse it and fry it with eggs, and get a nutritious breakfast in 5 minutes.

Since I bought the steak, Bao Ma has often cooked it with black pepper steak and homemade tomato sauce steak, and cooked it for my children with a cup of milk. The children ate it with relish, which was more satisfying than the steak eaten outside. Regarding the practice of frying steak and ketchup, Bao Ma's previous articles also have a detailed introduction. Interested friends can check Bao Ma's previous articles. 5 minutes lazy Aauto Quicker breakfast to do this, low calorie, low fat and nutrition, adults and children love to eat two tomatoes and a rock sugar, simple steps to make homemade tomato sauce without oil and sugar, healthy and without adding!

3. Carrot Steamed Bun+Fried Steak+Fried Eggs+Cherry+Black Sesame Paste+Nectarine and Sweet Apricot+Home-made Tomato Paste

This breakfast looks rich, but it is actually very simple to cook in the morning. Carrot Steamed Bun was steamed before it was eaten and kept in the refrigerator. Just heat it in the morning, then fry a steak and eggs and make a bowl of black sesame paste. Match it with nectarines and sweet apricots that are now on the market, as well as homemade tomato sauce and a nutritious and simple breakfast. In fact, it is very simple and easy to prepare breakfast. Regarding the home-cooked practices of carrot meat buns, Bao Ma's previous articles have also been introduced in detail. Interested parties can check Bao Ma's previous articles. In summer, I crave this stuffed meat steamed stuffed bun, which is more delicious than leek stuffing.

4. Carrot dumplings+balsamic vinegar+melon+milk

Carrot dumplings are packed before and stored in the refrigerator. Take them with you when you eat them. When you get up in the morning, add water to the pot. When the water boils, put them in the pot and cook them. Dip them in balsamic vinegar and have a cup of milk. Regarding the detailed practice of carrot meat dumplings, there are also detailed introductions in Bao Ma's previous articles. Interested friends can check Bao Ma's previous articles. It is suitable for eating dumplings with this stuffing in summer, wrap them and freeze them in the refrigerator, and make them for breakfast in 8 minutes!

5. Bean paste buns+fried eggs+macadamia nuts+milk+sweet apricots

This breakfast is also very simple, convenient and nutritious. In the morning, take out the bean paste buns steamed before and put them in the refrigerator, heat them up, fry an egg, and mix them with macadamia nuts, milk and sweet apricots. The macadamia nuts are planted and watered by Bao Ma on a platform. Sweet apricots are now on the market, and 2 yuan Jin is very sweet, so keep it in the refrigerator and take it as you eat.

6. Homemade cake+boiled egg+milk+mango+cherry

The cake is stored in the refrigerator in advance, taken out directly in the morning, and served with milk, mango and cherry for a nutritious and delicious breakfast. Of course, you can buy ready-made cake or replace it with bread if you don't want to make trouble yourself. Fruit can also be changed into other fruits you like! Is it very simple, convenient and nutritious to match this?

7. Cucumber cake+boiled eggs+black sesame paste

Get up in the morning and cook the eggs, boil water, make a bowl of black sesame paste, and fry a cucumber omelet, and a nutritious and delicious breakfast will be served. The practice of cucumber omelet: 1 cucumber, shredded, added with a little flour, beaten with an egg, added with a little salt and thirteen spices, stirred into a batter, put it in the pot and sprinkled with some black sesame seeds, and fried on both sides.

8. Yogurt+sliced bread+boiled eggs+cherries+oranges or melons

This breakfast is more convenient. Get up in the morning, boil eggs, take out the ready-made yogurt and bread bought from the supermarket, and match them with your favorite seasonal fruits.

9. Steamed cake in rice cooker+fried steak+fried eggs+nectarine+milk+homemade tomato sauce+light salt water

Get up in the morning and have a cup of light salt water first, then take out a piece of steamed cake in rice cooker, fry a steak and eggs, and mix it with nectarine, milk and homemade tomato sauce to make a nutritious and delicious breakfast.

1. Scrambled eggs with chopped green onion+stewed potato and kidney bean+steamed steamed bread+homemade orange juice

This breakfast is suitable for family to rest on Saturday and Sunday. Take the steamed bread out of the refrigerator in the morning, heat it, and then make scrambled eggs with chopped green onion, stewed potato and kidney bean, with millet porridge or homemade juice, and a nutritious and delicious weekend breakfast will be ready.

Summer nutritious meal with 2

Fried mandarin duck eggs with leeks

First, give parents a food knowledge. Although we often eat eggs, duck eggs are actually more nutritious than eggs, so we should eat more duck eggs, and eating duck eggs in summer can clear away heat. In my hometown, older people often tell us about Yuanyang eggs, which are not real eggs laid by Yuanyang, but fried with eggs and duck eggs, which are more nutritious, so they are called Yuanyang eggs.

First, prepare two earth eggs and two earth duck eggs, break them all and put them into a bowl. Beat the egg yolk and egg white evenly clockwise, prepare a small amount of leeks and cut them into pieces, put them into the broken mandarin duck egg liquid, add appropriate amount of salt to taste and stir them evenly. The oil of scrambled eggs is wide, so put a little more oil in the pan. When the oil is hot, pour in the prepared leek egg liquid. When it is basically solidified, divide it into small pieces with a spatula and stir-fry it evenly until it is slightly brown, and then get out of the pan.

Tri-colored diced vegetables

Tri-colored vegetables refer to the seasonal vegetable edamame in summer, which is shelled and left with rice; And diced mushrooms and carrots.

appropriate amount of lean pork is diced and marinated with appropriate amount of cooking wine and starch for 5 minutes; Prepare some minced garlic and Jiang Mo.

Heat oil in a pan. First, stir-fry diced meat until it becomes discolored. Add a spoonful of soybean sauce, Jiang Mo and minced garlic and mix well. Then, add edamame rice, mushrooms and diced carrots and stir-fry evenly. Add appropriate amount of boiled water and stew for 3 minutes. Then add appropriate amount of oyster sauce and salt to taste. Finally, add chicken essence to serve.

Bacon potato chips

Peel, wash and slice potatoes, and soak them in water for later use; Cut a proper amount of bacon into dices; Prepare appropriate amount of minced garlic.

There is a little more hot oil in the pot, and there is no need to add a drop of water; Add bacon and minced garlic, stir fry evenly, add drained potato chips, stir fry continuously for about four minutes, stir fry until the potato chips are soft, and then add a little salt to taste. Because bacon itself has a salty flavor, so the salt must be put less, and the chicken essence can be omitted.

summer nutritious meal with 3

nutritious breakfast

The foods that can be selected in the breakfast menu are cereal bread, milk, yogurt, soybean milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juice, so as to ensure the intake of protein and vitamins.

sumptuous lunch

Lunch requires a full range of food, which can provide various nutrients, relieve work pressure and adjust mental state. You can spend more time matching yourself with a reasonable diet: Chinese fast food, mixed fried rice, fried noodles with shredded chicken, steak, pork chop, hamburger, green vegetable salad or fruit salad, plus a soup.

light dinner

dinner should be light, pay attention to choosing foods that are low in fat and easy to digest, and be careful not to overeat. Overnutrition in dinner, the fat that can't be consumed will accumulate in the body, causing obesity and affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes and fruit platters. It is also good to drink a small glass of rice wine or red wine with meals occasionally.

Pay attention to food collocation, including coarse and fine, dry and thin, meat and vegetarian, cold and hot. Food collocation is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products, and supplement protein, vitamins and cellulose. For the choice of diet for a day, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.

combination of dry and thin

besides drinking water, people need to take in a lot of water from food every day. It's hot in summer, with a lot of perspiration, and it's good for digestion and absorption, increasing satiety and supplementing water. For example, if you eat a lot of meat from cattle and sheep, you can mix it with porridge, soup, soup and other thin and watery foods. You can cook porridge and porridge with steamed bread and cakes in the morning and evening.

Color matching

The nutritional value and health function of foods with different colors are also different. It is suggested that green leafy vegetables should account for 4% of the daily diet, and at the same time, try to consider a variety of color combinations and eat more fruits and vegetables such as purple and red.

Proportion of thickness

In China's eating habits, rice and flour are the main staple food, but long-term single intake of flour and rice will easily lead to nutritional imbalance and weakened digestive function. In addition, the moderate increase of coarse grains is helpful to prevent diabetes, dermatitis, constipation and other problems. Generally, it is suggested that the intake ratio of flour and rice such as steamed bread and rice to miscellaneous grains and potatoes should be 3: 1. You can also choose to eat a special meal of miscellaneous grains porridge or rice every day, and supplement dietary fiber and trace elements appropriately to achieve a balanced diet.

Cooking with

There are many ways to cook food, such as steaming, boiling, frying and baking. Different cooking will bring different changes to the nutritional value of food. Generally speaking, cooking and cold salad are healthier and less nutritious than frying. Therefore, it is suggested that the ratio of cooking and stir-frying in life should be controlled at 2: 1, and low-temperature baking can be chosen occasionally, but frying should be avoided as far as possible.

Vegetarian food collocation

Vegetarian food mainly provides essential nutrients such as dietary fiber, minerals, vitamins and antioxidants. Simple vegetarian food may lead to insufficient intake of dietary fiber and antioxidants, while a vegan diet lacking soy products may also easily lead to nutrient deficiency and energy decline in protein. Generally speaking, normal people should ensure 2 ~ 3 servings of meat, 1 kg of vegetables, 2~4 servings of fruits and 1 kg of cereals and potatoes every day. Meat can be eaten with green leafy vegetables, or other fresh fruits and vegetables with various colors and different kinds of bacteria and algae.

cold and hot collocation. Cold foods have many functions such as clearing away heat, purging fire and detoxifying, such as mung bean, buckwheat, wax gourd, bitter gourd, lotus root and kelp. Hot food has the functions of dispelling cold, warming meridians and dredging collaterals, such as beef and mutton, longan and pepper. It is easy to lose appetite in summer. At this time, you can choose cold foods rich in minerals and vitamins to supplement nutrition and promote appetite. For example, when eating hot pot, eat more cold foods such as radish and vegetables; It will be more comfortable to drink a bowl of sour plum soup after eating beef and mutton. In addition, hot meat can be cooked at low temperature such as steaming and stewing, or cold aquatic products or duck meat can be chosen instead.

Are you a "meatless person" or a vegetarian? Do you prefer cold or warm food, chewy food or liquid food? Knowing the characteristics of these foods can help you and your family eat more safely and healthily.

cold VS warm food

Choose the food that suits you according to your constitution

Food is divided into cold and warm poles, and you should choose the food that suits you according to your constitution in order to be healthy.

hot food is not necessarily "warm" food, and cold food is not necessarily "cold" food, but depends on the human body's reaction after eating it. For example, after drinking spirits, I feel hot, and wine is warm food; For example, eating mutton can drive away the cold, and mutton belongs to warm food. On the contrary, eating watermelon makes the whole body cool, and the summer heat disappears completely. Watermelon is a cold food.

According to modern medicine, the food that can improve human metabolic rate and increase calories is hot food; On the contrary, the foods that reduce the metabolic rate of human body and reduce calories are cold foods. Under normal circumstances, people with cold constitution are suitable for tonic in autumn and winter and eat more hot food. The cold food has the functions of sedation, coolness and anti-inflammation, and people with hot constitution are more suitable for eating.

meat food VS vegetarian food

reasonable combination of meat and vegetarian food will make you feel better and less sick.

The ancestor said, "Five grains are good for food and five animals are good for health", which shows that the combination of meat and vegetarian food is more beneficial to health. If you blindly eat vegetarian food or meat, you will suffer from a variety of diseases due to lack of certain nutrients or excessive nutrients.

protein is indispensable for the normal operation of various tissues of the body, and meat food provides the protein needed by the human body. However, eating too much meat will not only cause nutritional imbalance, but also increase cholesterol, affect metabolism, lead to diseases such as hyperlipidemia and arteriosclerosis, and also increase the cancer rate.

Vegetarian diet can delay aging and prevent the incidence of obesity and cancer. However, long-term vegetarianism has hidden dangers of unbalanced nutrition, which easily leads to insufficient nutrients such as protein, vitamin B12, B2 and zinc in the body. Moreover, oxalic acid and fiber contained in plant foods will hinder the absorption of calcium, iron, magnesium, zinc and other minerals by the human body and easily lead to various diseases.

soft food vs. hard food

"both soft and hard food" is the healthiest

The proportion of modern people suffering from tooth eruption, malocclusion and malocclusion is much higher than in the past. One of the reasons is that eating too much soft food and too little hard food during the development period makes the masticatory muscles degenerate without enough stimulation, which further hinders the normal development of alveolar bone and mandible.

Old people often eat soft food because of their bad mouth, which will lead to the loss of chewing function for a long time. fit