One-week recipes for middle school students' brain-nourishing meals

At present, the diet structure of middle school students in China is westernized, and many middle school students are partial to food, so nutritious meals are very important for middle school students. Let me take a look at the relevant information of one-week recipes for middle school students' brain-nourishing meals with you. 1

Monday

Breakfast: sweet potato porridge, Pie

Lunch: Braised Pork with Kelp, Assorted Vegetables

Dinner: Radish Ball, Chinese Cabbage Tofu

Tuesday

Breakfast: Corn porridge, roasted fresh meat, Tofu with Toona sinensis

Lunch: Sweet and sour hairtail, fried shredded vegetables. Assorted scrambled eggs

Wednesday

Breakfast: ham, lotus root porridge and pea buns

Lunch: sliced pork liver and shrimps with celery

Dinner: minced tofu and cabbage with sesame sauce

Thursday

Breakfast: soybean porridge, peanut cake and diced cucumber: sliced potato and beef, cauliflower and mushroom dinner: stewed tofu. Boiled egg lunch: bean curd with diced meat and pea sprouts dinner: fried fish fillets and shredded potatoes

Saturday

Breakfast: milk, scallion biscuits and ham fried eggs lunch: Mapo tofu, mushrooms and rapeseed dinner: lion's head and pea sprouts

Sunday

Breakfast: tremella soup and fried rice with eggs

Lunch.

Monday: fresh shrimp rice balls

Prepare the ingredients to be made: 15g of rice, 5 fresh shrimps, 2g of peas, 2g of carrots, proper amount of oil and salt.

the carrots are diced, the fresh shrimps are cut from the back with scissors, the yarn is taken out, and the skin is peeled off after being cooked in the pot. Put a little oil in the pot, add carrots and peas and stir fry when the oil is hot. Stir-fry the rice and season with some salt. Put some fried rice in the palm of your hand, put shrimp in the middle and knead the rice into a favorite shape.

Tuesday: corn-flour cucumber cake

Prepare the ingredients to be made: 1g of flour, 3g of corn flour, 1g of cucumber, proper amount of oil and salt, and 2 eggs.

(1) Wash and shred two cucumbers and add salt.

(2) Add 2 eggs and mix well, add flour and corn flour, and add appropriate amount of water and mix well.

(3) heat the electric baking pan, brush it with oil, put it on the mold, scoop it into the electric baking pan one by one with a small spoon, turn it over and bake it well.

suggested collocation: walnut soybean milk+one apple.

Wednesday: double rice sea crab porridge

Prepare the ingredients to be made: 2g glutinous rice, 1g rice, 45g sea crab, salt, pepper and ginger.

(1) Remove the rubber bands from the crab tongs and wash the crabs.

(2) Wash glutinous rice and rice and soak them in cold water for 2 minutes.

(3) Cut the crab in half, add cold water to the pot, and cook the crab in the pot.

(4) After boiling, put glutinous rice and rice into the pot and cook them together, stirring them in time.

(5) Cook until the rice blooms, add Jiang Mo and stir well, add salt and pepper and stir well.

(6) Turn off the fire and stew for 7 or 8 minutes before serving.

suggested collocation: small pickles+corn steamed bread.

nutritious and delicious braised chicken rice noodles

Thursday: braised chicken rice noodles

Prepare the ingredients to be made: 3g of braised chicken, 2g of rice noodles, oil, Chili oil, chives, chicken essence, sesame oil and seaweed.

(1) Soak the rice noodles in warm water in advance, wash and soak the seaweed, wash and chop the shallots for later use, and cut the braised chicken into large pieces for later use.

(2) Put the softened rice noodles in a boiling pot and cook them.

(3) Take a large bowl and put in seaweed, shallots and Chili oil. If you don't like it, you don't need to put in spicy oil.

(4) Add appropriate amount of marinated chicken soup, chicken essence and sesame oil to taste.

(5) Add a proper amount of broth or boiled water to mix the rice noodle base evenly.

(6) fish the cooked rice noodles into a bowl, sprinkle with a little chives, and add the braised chicken pieces to serve.

suggested collocation: a bowl of chicken soup+steamed bread with black rice.

Friday: omelet

Prepare the ingredients to be made: 2 eggs, oil, salt, lettuce, garlic, tomato sauce and bacon.

(1) First, beat the eggs into a bowl, add half a spoonful of salt, and beat until the egg liquid is fluffy and the garlic is cut into garlic.

(2) Heat the oil pan, put the egg liquid into the pan, fry until it is formed, turn the edge and fry the other side, and then take it out when both sides are golden.

(3) Pour the oil into the pot, pour the bacon into the pot, fry until one side changes color, then turn the edge and fry the other side. When the bacon is cooked, stir-fry the garlic seeds, and then add a little salt to taste, and you can go out of the pot.

(4) Spread the fried egg skin, add bacon and lettuce, roll it up, and then cut it into sections.

(5) Season with tomato sauce, and enjoy a delicious omelet.

suggested collocation: peanut walnut dew+half pitaya.

Saturday: stewed eggs with fragrant walnuts

Prepare the ingredients to be made: 2 eggs, 3 walnuts, brown sugar, yellow wine and water.

(1) Beat 2 eggs, add a little yellow wine and mix well.

(2) Brown sugar is dissolved with water, and the amount of water is about twice that of egg liquid.

(3) Walnuts are peeled to get meat, and smashed into pieces with the back of a knife and set aside.

(4) Sift the egg liquid and brown sugar water separately, take a wide-mouth bowl, and fully mix the egg liquid and brown sugar water.

(5) add water to the steamer, seal the wide-mouth bowl with plastic wrap, and steam it in the steamer for 5 minutes.

(6) Carefully lift the plastic wrap, sprinkle with chopped walnuts, wrap the plastic wrap, and steam for another 5 minutes on medium heat.

suggested collocation: boiled water+snack bag.

Sunday: Sushi noodles in soup stock

Prepare the ingredients to be made: 1g noodles, 1 egg, 1 baby cabbage, 2 rape seeds, an appropriate amount of oil, salt, shallots, 1 thick broth, half a spoon of balsamic vinegar, 1 spoon of soy sauce, 1 teaspoon of sugar, pepper oil, sesame oil and garlic.

(1) Wash the baby cabbage and small rape, cut each tree into four pieces, and chop the shallots.

(2) Cook the eggs in a cold water pot, peel them and cut them in half for later use.

(3) Take a large bowl, add balsamic vinegar, soy sauce, sugar, pepper oil, sesame oil and salt, and stir well.

(4) Add a proper amount of oil to the wok and heat it to five minutes. Add garlic and shallots and stir-fry until fragrant, and pour into a large bowl.

suggested collocation: milk+banana.

second, what should middle school students eat at noon? A week's nutritious lunch recipe for middle school students is recommended for one week: rice and millet, roasted duck with konjac, mushrooms and rapeseed (or cabbage), and Flammulina velutipes and laver egg soup.

Tuesday: rice, roast beef with potatoes, stir-fried green beans, Flammulina velutipes, laver and egg soup

Wednesday: rice, braised fish, boiled ribs, stir-fried white gourd and bean curd soup.

Thursday: rice and red bean rice, Kung Pao chicken (with green peppers, carrots and peanuts), fried onion with eggs, cucumber, coriander and egg soup.

Friday: rice and black bean rice, steamed sea fish, fried cabbage with dried bean curd, laver and egg soup.

Saturday: rice, fresh corn, roasted beef with soy beans, mixed with three shreds, and white gourd.

Sunday: rice, eight-treasure hot sauce, curry, potato, chicken, green vegetables, shrimp and yam, and small row soup

Teach you to arrange nutrition recipes that middle school students like to eat

Monday

Staple food: flower rolls (white flour and sesame sauce).

stir-fry: braised beef (beef, carrots, potatoes) and dried celery.

side dishes: peanut celery leaves.

soup: shrimp skin and tomato soup.

Tuesday

staple food: 2 rice (rice, millet).

stir-fry: Mapo tofu (minced meat, tofu, fungus, green garlic), fried tomatoes with eggs (tomatoes, eggs).

Side dishes: mixed with pepper (pepper, cucumber, coriander).

soup: seaweed and cabbage soup (Chinese cabbage, seaweed).

Wednesday

Staple food: Zhajiang Noodles (yellow sauce, fat diced meat, cucumber, heart-warming radish, boiled soybean, mung bean sprouts and celery powder).

side dish: fried chicken liver. Soup: noodle soup.

Thursday

Staple food: red bean rice.

stir-fry: chicken with diced chicken (chicken, potatoes, carrots, smoked bean curd) and Chinese cabbage with garlic.

side dish: fried pickled radish.

soup: laver, chopped green onion and egg soup. One-week recipes for middle school students' brain-nourishing meals 3

Middle school students' diet and health

1. The importance of reasonable nutrition

Middle school students are in the puberty, and all parts of the body are gradually mature, with vigorous metabolism and active activity, and their activity is higher than that of any age group. This period is also a period of active thinking ability and the strongest memory, and its learning task is very heavy, and it has to face all kinds of exams. Teenagers in junior high school are the key moment to grow up physically and gain knowledge. Their cerebral cortex is in a state of high tension for a long time, so the nutritional status at this time must be paid great attention to. In terms of nutrition supply, it should be adapted to the physiological needs of youth development. If the nutrition supply is not timely or malnutrition occurs during this period, the puberty may be delayed by one to two years. In addition, some high school students were below the standard in height, weight and intelligence because of malnutrition in their infancy and childhood. At the beginning of puberty, as long as they can seize the opportunity and give reasonable and good nutritional supplements, they may catch up with normal teenagers. Many facts show that nutrition has a far-reaching impact on teenagers not only in body shape and function, but also in intelligence and emotion.

second, the reasonable dietary composition of middle school students

The dietary nutrition arrangement of middle school students should be suitable for the physiological and psychological characteristics of high school students. In addition to ensuring the nutrients needed for growth and development, we must also consider the nutrients that high school students need to supply because of their heavy learning tasks. The dietary quality is higher than that of primary school students. Therefore, canteen managers and parents are required to know more about nutrition knowledge, which is beneficial to the comprehensive, reasonable and balanced dietary nutrition intake of high school students. So what kind of diet is a healthy diet? What are the basic principles of middle school students' diet arrangement? The dietary arrangement of middle school students should follow the principles of balanced nutrition and reasonable distribution of three meals, so as to be light, nourish the stomach, nourish the brain and facilitate sleep. Breakfast should be based on carbohydrate staple foods, such as porridge and rice noodles, especially whole grains such as whole wheat steamed bread, cereal porridge and yam porridge, and appropriate fresh vegetables should be given; Chinese food should be eaten well and balanced in nutrition; Reduce high-protein and high-fat foods such as big fish and big meat at dinner, so as not to affect students' sleep.

1. Heat energy distribution of three meals. According to the study life of junior high school students, there are usually 3-4 classes in the morning, and the activity of brain cells is quite intense. Breakfast is very important and the quality and quantity must be guaranteed. Some teenagers have to have an extra meal (bread, cakes, milk, beans, etc.) after the second class in the morning because of their poor appetite or insufficient energy intake for habitual breakfast. In order to make breakfast (including recess meals) take up 3% of the total daily heat, lunch takes up 35%-4% and dinner takes up 3%-35%. The muscle cells of senior high school boys grow rapidly and the amount of exercise is generally greater than that of senior high school girls, so the heat supply is about 1-3 kilocalories more than that of female students. The main food for one day, the staple food is 4-6g (6g for people over 16 years old). Rice, flour, potatoes and miscellaneous grains with high carbohydrate content are used as main raw materials. 1-15g of fish in non-staple food, 1-2 eggs (duck and goose eggs are also acceptable), appropriate amount of soybeans and bean products, 5-75g of fresh vegetables, 15-25g of fruits, 2ml of milk, soy milk and goat milk. Animals with dirty stomachs and blood can be eaten in moderation 2-3 times a week.

2. Every meal should be vegetarian. You can also mix grain, beans and vegetables. Appropriate collocation of staple food and non-staple food can give full play to the complementary role of protein and improve the utilization rate of protein. Take breakfast as an example, staple food (cereal, rice), non-staple food (marinated eggs, pork floss or small fish), plus a proper amount of fresh vegetables; Among them, non-staple food can also be replaced by bean products such as boiled soybeans, dried beans and tofu. In addition, it is also very important to mix rice and flour and dry olefin. You should not eat porridge and soup in one meal, or eat all dry and thick food without soup. For example, porridge with steamed bread and eggs or beans and their products are more reasonable.

3. Choose foods rich in vitamins and inorganic salts as raw materials. Such as milk, lean meat, seafood and vegetables (green, yellow and red) to ensure the supply of various inorganic salts and vitamins.

At present, the diet structure of middle school students in China is westernized, and many middle school students are partial to food and like fried, high-fat and high-sugar processed snacks, which has laid many hidden dangers of chronic diseases for their bodies. The incidence of chronic obesity and chronic digestive tract diseases in children is increasing year by year, and childhood obesity is the reserve army for adult obesity, hypertension, hyperlipidemia and other diseases in the future, so parents should pay attention to their children's diet structure.

At present, there is a phenomenon of "sloppy breakfast, mediocre Chinese food and rich dinner" in middle school students' catering, which is one of the main causes of many chronic diseases among middle school students. Many parents have no time to make breakfast for their children in the morning because of the heavy work pressure, so they often either just deal with it or let their children solve it themselves at the simple breakfast stall outside. In fact, this is not worth the candle. The child has caused illness, and parents have to pay more energy and financial resources to take care of the child. It is better to spend half an hour every day to prepare a healthy breakfast for the child now.

4. Make a weekly recipe. Cooking should be based on the local economy and the supply of food raw materials. The total intake of various nutrients in a week should meet the gas demand of senior high school students, so as to make the nutrition distribution of each meal reasonable and balanced as far as possible. However, if the intake of various nutrients varies slightly from day to day, and the total amount in a week reaches the standard, there will basically be no nutritional problems, which is sufficient.

5. Eat fresh food and strictly prevent food poisoning.

middle school students' brain-nourishing food

1. Peanut

Peanut is rich in lecithin and cephalin, which are important substances needed by the nervous system, and can delay the decline of brain function, inhibit platelet aggregation and prevent cerebral thrombosis. Experiments have proved that eating peanuts regularly can improve blood circulation, enhance memory and delay aging, and it is a veritable "long fruit".

2. Milk

Milk is a nearly perfect nutrient. It is rich in protein, calcium and essential amino acids for the brain. Calcium in milk is most easily absorbed by people and is indispensable for brain metabolism.