Diet plays a great role, and we usually advocate everyone to keep healthy through diet therapy. Let me introduce the recipes of three meals a day for the three high people, hoping to help you.

Three meals a day for people with three highs.

1 breakfast

Baked steamed bread slices with kernels: 50g of steamed bread * * * standard flour * *, and 0/5g of walnut kernel/kloc.

Milk oatmeal paste: 200 grams of milk and 30 grams of oatmeal.

Apple: Apple 150g.

2. Lunch

Fried dried meat with peas, fungus and tofu Ingredients: 50 grams of pork, 70 grams of peas, 50 grams of fungus, 30 grams of fragrant dried meat and 8 grams of peanut oil.

Cooked spinach: spinach * * * red root vegetables * *150g, sesame oil * * * sesame oil * * * 3g, sesame paste10g.

Sweet potato rice: 50g of japonica rice, 50g of sweet potato * * * red heart * *100g.

300ml soybean milk: soybean * * * soybean * *15g, juiced.

3. One meal in the afternoon: yogurt100g.

4: dinner:

Eight-treasure porridge: 5g of mung beans, 5g of red beans, 5g of glutinous rice, 5g of barley, 5g of raw peanuts, 5g of dried lotus seeds and 5g of yam.

Stir-fried broccoli: peanut oil10g, broccoli * * * broccoli * *150g.

Steamed egg soup: 25g eggs.

Flammulina velutipes and shredded carrots mixed with kelp Ingredients: Flammulina velutipes 35g, carrots 35g, kelp 30g and sesame oil 3g.

Fruit after meal: 200 grams of watermelon.

For patients with hypertension, we should pay attention to emotional stability, ensure adequate sleep, and take appropriate physical exercise to avoid excessive fatigue, tension and anxiety and participate in competitive execution. Food should be light, and the intake of salt should be controlled at no more than 5 grams per day.

Eat less animal fat and high cholesterol food, and eat more fresh vegetables and fruits. This is also applicable to people with hyperlipidemia. You can also eat more foods or health products containing γ -linolenic acid, because it has obvious lipid-lowering and blood pressure-lowering effects.

People with high blood sugar must pay attention to eating a low-calorie diet, control their weight and persist for a long time, so that their blood sugar can often return to the normal range. If we take measures to correct bad living habits, strengthen physical exercise and psychotherapy, and take targeted health care products before the "three highs", the "three highs" can be avoided in a large range.

Three major dietary taboos

1. 1, not suitable for * * *; Animal viscera, crab roe, fish eggs, chicken skin, pig skin and pig intestines; Peanuts, melon seeds, walnuts, pine nuts, sugarcane, fruits, potatoes, taro, sweet potatoes, lotus roots, starch, water chestnuts, etc.

1.2, the best cooking methods are stewing, boiling and cold salad. , not too salty, salt intake is less than 6 grams.

1.3, avoid spicy; Quit smoking and limit alcohol.

1.4, patients with hypertension should avoid pickling food and meat; Smoking and drinking. Patients with hypertension should avoid liquor, pickles, onions, ginger, peppers, Chuanxiong, ginseng and so on.

1.5. Patients with hyperglycemia should not eat sugary foods, such as candy, chocolate and cream cakes. Limit the intake of pork, beef and mutton, limit the intake of salt, refined sugar and condiments, ban smoking and alcohol, and eat less fried food.

1.6, hyperlipidemia patients should avoid eating foods with high cholesterol content such as animal viscera, roe and shrimp.

Three high dietary skills

2. 1, keep a balanced distribution of calories, don't be too hungry, don't be partial to food, avoid overeating or cramming temporarily, and change the habit of eating a big dinner and supper before going to bed.

2.2. The staple food should be mainly cereals, and the thickness should be matched. Corn, oats, oats and other ingredients can be appropriately added to coarse grains, so that the heat supply of carbohydrates can keep above 55% of the total heat.

2.3. Increase legumes to improve the utilization rate of protein.

2.4. In the structure of animal food, increase animal food with low fatty acid and high protein such as fish, poultry and lean meat, and subtract terrestrial animal fat, so that the intake of animal protein accounts for 20% of the total daily intake of protein, and the daily total fat supply does not exceed 30% of the total calories.

2.5. Edible oil should be mainly vegetable oil, and the daily consumption per person is 25-30g.

2.6, dietary components should reduce saturated fatty acids, increase unsaturated fatty acids * * * such as margarine instead of butter, skim milk instead of whole milk * * *, so that the heat supply of saturated fatty acids does not exceed 10% of total calories, monounsaturated fatty acids account for 7- 10% of total calories.

2.7. Increase the ratio of polyunsaturated fatty acids to saturated fatty acids. The recommended ratio of western diets is 0.5-0.7, while the ratio of polyunsaturated fatty acids to saturated fatty acids in China's traditional diet is generally above 65,438+0 due to its low fat content.

2.8, dietary cholesterol content should not exceed 300mg/ day.

2.9. Ensure that each person consumes more than 400 grams of fresh fruits and vegetables every day, and pay attention to increasing the proportion of dark or green vegetables.