Scientific pairing of lunch:

As the saying goes, "If you are full at noon, you will be full for the day." Explain that lunch is the main meal of the day. Since the body consumes a lot of heat energy in the morning and continues to work and study in the afternoon, the lunch calories for people of different ages and physical strength should account for 40% of the total calories they need every day. The staple food should be about 150-200 grams according to the proportion of the three meals. You can choose between rice and flour products (steamed buns, noodles, flatbreads, cornmeal cakes, etc.). Non-staple food is about 240 to 360 grams to meet the body's needs for inorganic salts and vitamins. There is a wide range of non-staple food options, such as: meat, eggs, milk, poultry, soy products, seafood, vegetables, etc. Choose several types according to the principles of scientific meal preparation and eat them with each other. Generally, it is advisable to choose 50 to 100 grams of meat, poultry and eggs, 50 grams of soy products, and 200 to 250 grams of vegetables. That is to say, eat some stir-fries that can withstand hunger and produce high calories to keep blood sugar in the body at a high level. , thus ensuring work and study in the afternoon. However, having a full meal at noon does not mean overeating. Generally, eating until you are eight or nine times full is enough. If you are a white-collar working group with less labor, you can choose some simple blanched stem vegetables, a little white tofu, and some seafood as a lunch pairing. After a night's sleep, the body is fully prepared for a day of work and study. At this time, it really needs to absorb rich nutrients to cope with the consumption of the whole day. What are the dangers of skipping breakfast? First, it causes hypoglycemia, resulting in pale complexion, weakness of limbs, lack of energy, and even shock. Second, insufficient brain energy seriously affects memory. Third, they are susceptible to chronic diseases such as gastritis and ulcer disease. Fourth, induce gallstones. So not only should you eat breakfast, but you should also pay great attention to the quality of breakfast. Some people think: "Breakfast is gold, lunch is silver, and dinner is copper." Consistently eating nutritious breakfast every day is one of the factors that promote longevity. Nutritionists believe that breakfast with good nutritional quality should include four major parts: cereals, animal foods, milk, vegetables and fruits. Expert research has also found that students who eat a breakfast with sufficient energy and a balanced ratio are better in numerical use, creative imagination and physical endurance than students who eat an unreasonable breakfast with unreasonable nutrition. Under normal circumstances, the nutrients consumed by middle school students for breakfast every day should meet the ingredients and amounts listed in the following table: Protein 95.9 grams Fat 52.6 grams Carbohydrates 366.5 grams Calories 2319.1 kcal Vitamin A 269.9 micrograms Carotene 4.6 mg Retin Alcohol equivalent 1037.4 micrograms Vitamin B 11.4 mg Vitamin B 21.3 mg Vitamin C 191.0 mg Vitamin E 35.6 mg Calcium 960.0 mg Iron 28.2 mg Zinc 15.2 mg Nutritionists believe that human nutrients must comply with the balanced diet pagoda. The Balanced Diet Pagoda*** is divided into five levels, including the main types of food we should eat every day. The locations and areas of each floor of the pagoda are different, which to a certain extent reflects the status and proportion of various types of food in the diet. First layer (bottom layer): cereals. Including rice, noodles and miscellaneous grains. Mainly provides carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and eating a variety of grains is better than eating just one grain on its own. Each person should eat 350~500 grams per day. Second layer: vegetables and fruits. Mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and cannot completely replace each other. You cannot eat only fruits and not vegetables. Generally speaking, vegetables with darker red, green, and yellow colors and dark yellow fruits are rich in nutrients, so you should choose more dark-colored vegetables and fruits. You should eat 400-500 grams of vegetables and 100-200 grams of fruits every day. The third layer: fish, shrimp, meat, eggs (meat includes livestock meat, poultry meat and offal). Mainly provides high-quality protein, fat, minerals, vitamin A and B vitamins. They differ in nutrient content from each other. You should eat 150~200 grams every day. The fourth layer: milk and legumes. Milk mainly includes fresh milk, milk powder, etc. In addition to being rich in high-quality protein and vitamins, it also has a high calcium content and high utilization rate, making it an excellent source of natural calcium.

Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B1 and B2. You should drink 250-500 grams of fresh milk and eat 50-100 grams of beans and soy products every day. The fifth layer (spire): oils and fats. Including vegetable oils, etc. Mainly provides energy. Vegetable oils also provide vitamin E and essential fatty acids. No more than 25 grams per day. Young friends, please note: 1. On the food pagoda, you see the five types of food you need every day. They are not substitutes for each other, and you need each type of food for good health. 2． Various foods on the same floor of the pagoda contain roughly similar nutrients and should be frequently replaced with each other in the meal to make the meal rich and colorful. And the more varieties you eat, the more comprehensive your nutritional intake will be. 3. In daily life, it is not necessary to eat the recommended amounts of every food in the "Pagoda" every day. If you don’t necessarily eat 50 grams of fish every day, you can change it to eating fish 2 to 3 times a week, 150 to 200 grams each time. The important thing is that the daily diet should include all kinds of food in the pagoda, and always follow the various types of fish on each floor of the pagoda. General proportions of food. 2. How do we have breakfast? Get rid of your bad habit of skipping breakfast or taking care of yourself! A nutritious breakfast will keep you energized throughout the day! An ideal breakfast should follow these two principles: Meal time: Generally speaking, it is most appropriate to have breakfast 20-30 minutes after getting up, because people's appetite is strongest at this time. Nutritional combination: The basic principles are: complement each other, balance dry and thin food, and mix meat and vegetables. The following nutrients you must pay attention to when eating in the morning: A. Carbohydrates. The movement of human brain and nerve cells must rely on sugar to generate energy. Therefore, you can eat some starchy foods such as steamed buns, bread, porridge, etc. The calories provided by breakfast should account for 30% of the whole day's calories. It mainly depends on staple food, so breakfast must be eaten well. B protein food. Whether the human body can maintain abundant energy mainly depends on the protein consumed for breakfast. Therefore, breakfast should also include a certain amount of animal protein such as eggs, meat floss, soy products and other foods. Vitamin C is the most overlooked aspect. It is best to have some hot and sour dishes, mixed side dishes, pickles, vegetable salads, fruit salads, etc. Breakfast rules: Calculate calories to calculate how many calories you need in a day to maintain the basic power of the body. Allocate 1/3 of the calories to breakfast. Don’t worry about fat accumulation caused by excessive calories. The metabolic rate is high during the day, nutrients are easy to absorb, and heat energy Easy to digest. Breakfast rules: Compound carbohydrates: Eat more calories from complex carbohydrates, such as whole-grain products such as whole-wheat bread. This starch breaks down easily and quickly provides you with the energy and various nutrients you need. Breakfast Rules: Hydration Hydration is also important in the morning. Nutritionists suggest that it is best to replenish 1/3 of the daily water requirement in the morning. Before eating, drink a cup of 200cc boiled water to activate the stomach, or after a meal, drink a cup of yogurt to aid digestion. Breakfast rules: Light meals with too much fat content will slow down the blood circulation rate and reduce the amount of oxygen carried in the blood. Breakfast recipes should be light and nutritionally balanced. If you really can’t resist the deliciousness, you can eat it once or twice a week. If you want to be refreshed and energetic among people every day, start from today. Staple food: 2 slices of bread. Side dishes: ham. Side dishes: red jam soup: 1 serving of bird's nest and lotus seed soup. Nutritional content: 570.2 kcal, protein. 19.2g, fat 9.5g, carbohydrate 101.5g, vitamin A4.24, microgram vitamin B10.28mg, vitamin B20.24mg, vitamin C16.44mg, calcium 85.09mg, iron 4.21mg, zinc 2.26mg, copper 0.65mg. Three , I recommend you a weekly breakfast recipe: Monday, Wednesday, and Friday: 1 bag of milk, 1 bag of nutritious cereals, 1-3 fresh meat buns, and one banana; Tuesday, Thursday, and Saturday: 1 bowl of white porridge (100 grams), Add 1 fried egg, 1 shaomai bun (vegetable bun), and 1 bottle of yogurt. Monday staple food: 1 to 2 slices of coconut toast. Side dish: 2 slices of bacon. Side dish: 1 portion of fruit salad (similar to the size of KFC). Soup: 1 portion of cream of lily soup. Nutritional information: 685.2 kcal of calories, 26.9g of protein. Fat 25.2g, carbohydrates 87.5g, vitamin C 11.54 micrograms, calcium 72.59mg, iron 5.62mg, zinc 3.00mg, copper 1.30mg.

Tuesday staple food: 50 grams of Hangzhou steamed buns (2 pieces) Non-staple food: 1 spiced tea egg Side dish: 1 portion of Babaocai (a small dish) Soup: 50 grams of small wontons Nutritional information: 5785 kcal of calories, 28.0g of protein , fat 21.9g, carbohydrate 67.2g, vitamin A138.38 micrograms, vitamin B10.50mg, vitamin B20.30mg, vitamin C0.20mg, calcium 62.84mg, iron 7.42mg, zinc 3.29mg, copper 0.34mg. Wednesday staple food: 1-2 pieces of chocolate egg rolls Non-staple food: 1-2 spicy chicken wings Side dishes: 1 hot and sour melon strips 1 soup pure fresh milk 300ml Nutritional information: Calories 741.7 kcal Protein 27.6g Fat 32.3g Carbohydrates 85.0g Vitamins A198.77 micrograms Vitamin B1O.19mg Vitamin B20.53mg Vitamin C9.99mg Calcium 333.05mg Iron 4.83mg Zinc 3.65mg Copper 1.36mg. Staple food on Thursday: 50 grams of milk buns, non-staple food: 1-2 slices of tenderloin (cooked food) Side dishes: mixed with three shreds (carrots, peppers, potatoes) 1 soup: 50 grams of black rice and purple rice kernel porridge Nutritional information: Calories 581.7 kcal, protein 26.2g, fat 16.4g, carbohydrates 81.4g, vitamin A142.99, micrograms of vitamin B10.21mg, vitamin B20.20mg, vitamin C13.54mg, calcium 43.29mg, iron 4.76mg, zinc 4.84mg , copper 0.37mg. Friday staple food: 1 shrimp burger Non-staple food: 1 serving of vegetable salad Soup: 1 serving of pea puree cream soup Nutritional information: 7046.kcal, protein 19.6g, fat 40.1g, carbohydrate 69.3g, vitamin A192.27 Micrograms, vitamin B1013mg, vitamin B20.15mg, vitamin C28.44mg, calcium 153.33mg, iron 4.52mg, zinc 2.77mg, copper 0.5mg. Staple food on Saturday: 50 grams of red bean paste buns Non-staple food: 2 side dishes of chicken liver with sauce: 1 serving of red beans mixed with snow; Soup: 50 grams of white fungus, longan and barley porridge. Nutritional information: 690.2 kcal, protein 27.0g, fat 15.5g, carbohydrates 110.2g, vitamin A11.69g, micrograms of vitamin B10.38mg, vitamin B20.23mg, vitamin C2.19mg, calcium 177.85mg, iron 8.22mg, zinc 3.88mg, copper 0.93mg. 4. Please try to make (1) minced meat and vegetable porridge, bean paste buns, celery, tofu, dried minced meat and vegetable porridge: japonica rice, glutinous rice, minced meat, spinach, carrot. Bean paste buns: flour, red bean paste, preserved fruit, lard. Dried celery and tofu: celery, shredded dried tofu, and shredded wild rice. mushroom. (2) Oatmeal porridge, vegetable and meat buns, assorted kimchi oatmeal porridge: oatmeal, shredded ham, grated carrots, and coriander. Vegetable and meat buns: flour, minced meat, pickled cabbage, dried tofu, and shiitake mushrooms. Assorted pickles: Chinese cabbage, mustard, cucumber, pepper, etc. (3) Black date porridge, fresh meat dumplings, radicchio shoots, dried beans and black date porridge: japonica rice, glutinous rice, horse sprout dates and walnuts. Fresh meat dumplings: flour, minced meat, winter bamboo shoots, and shiitake mushrooms. Dried radish shoots and tofu: radicchio shoots, dried tofu, carrots, and shiitake mushrooms. (4) Preserved egg porridge, jam buns, pickled vegetables and minced meat, preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham. Jam package: flour, jam, walnuts, milk. Pickled cabbage and minced meat: Pickled cabbage, minced meat, potatoes, carrots. (5) Vegetable and meat wontons, ginkgo cake, quail egg, vegetable and meat wontons: flour, minced meat, pickled cabbage, mushrooms, and ginger. Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins. Quail eggs: quail eggs, mung bean sprouts, green pepper shreds.