Breakfast focuses on nutrition, lunch emphasizes comprehensive, dinner requires light. Nutritional breakfast: breakfast recipes can choose from a variety of food: grain bread, milk, yogurt, soy milk, boiled eggs, lean ham meat or beef, chicken, freshly squeezed vegetables or fruit juice, to ensure that the intake of protein and vitamins. Hearty Lunch: Lunch requires a variety of foods that can provide a variety of nutrients to relieve work stress and adjust your mental state. You can spend a little more time to match yourself with a reasonable diet: Chinese fast food, mixed fried rice, chicken fried noodles, steak, pork chops, hamburgers, seasonal vegetables, chicken, duck and fish, green vegetable salad or fruit salad, plus a soup. Light dinner: Dinner should be light, pay attention to choose less fat, easy to digest food, and pay attention to should not eat too full. Dinner is over-nutrition, the fat will not be consumed in the body will accumulate, resulting in obesity, affecting health. The best choice for dinner: noodles, rice porridge, fresh corn, beans, vegetarian buns, small dishes, fruit platter. Occasionally it is good to drink a small glass of rice wine or red wine along with your meal. Pay attention to food matching, including the balance of coarse and fine, dry and thin, meat and vegetarian, cold and hot. Food matching and nutritional balance is closely related to each meal, for each meal, a bowl of instant noodles can only provide fat and a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or soy products, to supplement the protein, vitamins and fiber; for a day's dietary choices, such as lunch ate burgers, fried chicken, dinner should be eaten with some light food, especially vegetables. Poultry meat, refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is roughly the same as that of endeavor meat, unlike animal meat, which is lower in saturated fatty acids. Experts believe that eating poultry meat is better for your health than eating livestock meat. Fish, fish muscle containing protein 15% -20%, and because of short muscle fibers, fine slippery, it is easier to digest than Ji meat, combined meat. More importantly, fish fat content of only 1% to 3%, its main component is long-chain polyunsaturated fatty acids, such as 20 carbon-5-enoic acid EPA and commonly known as "brain gold" DHA, in the sea fish body accounted for 80% of the total fatty acids. Vegetables, containing a variety of minerals, vitamins and dietary fiber, play an important role in the body's physiological activities. Vegetables can be broadly categorized into three main groups: leafy vegetables (such as cabbage, amaranth, choy sum), melons and eggplants (such as peppers, cucumbers, tomatoes), and roots and tubers (such as potatoes, carrots). Vegetables can provide vitamins mainly vitamins to folic acid, carotene, and B vitamins. Among them, vitamin C, carotene, folic acid in yellow, red, green and other dark-colored leafy vegetables in high content. Green leafy vegetables are rich in minerals; however, oxalic acid in some vegetables (amaranth, spinach, macaroni, etc.) can affect human absorption, so when cooking these vegetables, they should be rinsed with boiling water first to remove oxalic acid. Experts suggest that adults should consume 500 grams of vegetables daily, of which 2/3 are leafy vegetables and 1/3 are melons and roots. Grain Soybean Milk Series 1. rice soybean milk Ingredients: dry soybeans 2/3 cup, dry rice 2/3 cup Practice: dry soybeans pre-soaked and dry rice mixed into a cup, add water to the upper and lower water level line between the Benefits: strengthen the spleen and qi, tonifying the deficiency of the fat, lower blood pressure and lowering blood sugar, for vertigo, neurasthenia, malnutrition, high blood pressure, hyperlipidemia, diabetes has a certain health care effect. 2, soymilk and rock sugar rice porridge Ingredients: 1 cup of soybeans, rice and rock sugar 2 / 3 cups of production: will be made in advance of the soymilk and rice (can be soaked for half an hour), rock sugar into the pot with slow simmering to the viscous shape of the meridian: into the liver, the lungs effects: nourishing the lungs, the box lung gas 3 buckwheat and rice soymilk Ingredients: 1/2 cup of dry soybeans, dry buckwheat 1 / 3 cups of dried rice 1 / 3 cups. Practice: dry soybeans pre-soaked and dry buckwheat, dry rice mixed into a cup, add water to the upper and lower water level between the line Benefits: antihypertensive, hypolipidemic, hypoglycemic, anti-inflammatory, detoxification of silt. 4. wheat and rice soymilk Ingredients: dry soybean 1/2 cup, dry wheat kernel 1/3 cup, dry rice 1/3 cup. Practice: dry soybeans pre-soaked and dry wheat kernel, dry rice mixed into a cup, add water to the upper and lower water level between the line Benefits: nourish the heart and tranquilize the mind, stop sweating, treatment of foot fungus, beauty, anti-aging. 5. classic five grain soybean milk Ingredients: dry soybean 1/3 cup, dry rice, dry millet, dry wheat kernel, dry corn ballast according to 1: 1: 1: 1: 1 mixed evenly after the amount of 2/3 cups Practice: dry soybean pre-soaked and dry rice, dry millet, dry wheat kernel, dry corn ballast mixed into a cup, add water to the upper and lower water level line, Benefits: balanced and comprehensive nutrition, rich in proteins, vitamins, trace elements and food fiber, strengthen the spleen and stomach, and add water to the upper and lower water level line. food fiber, strengthen the spleen and stomach, nourish the heart and tranquilize the mind. It is rich in protein, amino acids, vitamins, trace elements and food fiber, and has the effects of lowering fat, removing spots, anti-atherosclerosis, strengthening the spleen, nourishing the stomach, nourishing the heart and tranquilizing the mind, nourishing the liver and detoxifying the body, diuretic and laxative, and preventing diabetes and cancer. Soybean milk with wheat and dates Ingredients: 2/3 cup of dry soybeans, 2/3 cup of cereal, 10 jujubes. Practice: soak soybeans for 6-16 hours, wash and remove the kernel of the jujube and cereal together with the soybean milk maker in the mesh to cook a little cooled down and then adjusted to the icing sugar that is completed Benefits: nourishing Yin and lungs, nourish the brain and strong heart, beneficial to the blood. 8. oatmeal soy milk Ingredients: dry soybean 1/2 cup, oats 1/2 cup. Directions: Pre-soak dry soybeans and dry oats, mix into a cup, add water to between the upper and lower water levels. Benefits: Benefit the liver and stomach. 9. buckwheat soymilk Ingredients: 1/2 cup dried soybeans, 1/2 cup dried buckwheat. Practice: soak the dry soybeans and dry buckwheat into a cup, add water to the upper and lower water level line between Benefits: stomach, eliminate accumulation, stop sweating. 10. sorghum soybean milk Ingredients: 1/2 cup dried soybeans, 1/2 cup dried sorghum rice. Directions: Pre-soak dried soybeans, dried sorghum rice and dry sorghum rice into a cup, add water to between the upper and lower water mark. Benefits: Stabilizes the stomach and intestines, suppresses vomiting, benefits the spleen and warms the middle. 11. corn and soybean milk Ingredients: 1/2 cup dried soybeans, 1/2 cup dried corn ballast. Practice: soak dry soybeans and dry corn ballast mixed into a cup, add water to the upper and lower water level between the line Benefits: strengthen the spleen and qi, clearing away heat and detoxification, eliminating fat and lowering blood pressure. Suitable for chronic gastritis, arteriosclerosis, three high syndrome. 12. wheat soybean milk Ingredients: 1/2 cup of dry soybeans, 1/2 cup of dry wheat kernel. Practice: dry soybeans, dry wheat kernel pre-soaked and dry wheat kernel mixed into a cup, add water to the upper and lower water level between the lines. Benefits: Quenching thirst and removing heat, benefiting qi and relaxing the middle, nourishing blood and calming the mind. Regular consumption can nourish and strengthen the body, lower blood pressure, lower fat, and maintain normal physiological functions of the human body. 13. yellow rice and soybean milk Ingredients: dry soybean 1/2 cup, dry yellow rice 1/2 cup. Practice: soak dry soybeans and dry yellow rice mixed into a cup, add water to the upper and lower water level between the line Benefits: tonifying the liver and kidneys, strengthening the spleen and stomach, treatment of sores and detoxification. Suitable for those who are weak and sickly, and who suffer from facial sores. It has sleeping properties and is used to treat Yang and Yin deficiency, which prevents sleep at night. 14. Soybean Milk with Millet Note: Millet should not be eaten with almonds as it can cause diarrhea. Directions: 1/2 cup dried soybeans, 1/2 cup dried millet. Practice: dry soybeans pre-soaked and dry millet, mixed into a cup, add water to the upper and lower water level between the line Benefits: spleen and stomach, tonic loss, post-disease weakness, post-partum qi and blood weakness, especially suitable. Practice 2: soybean 2/3 cup, millet 1/3 cup, 10 Chinese wolfberry Role: is to replenish qi and blood. 15. oats millet soy milk Ingredients: dry soybean 1/3 cup, dry oats 1/3, dry millet 1/3 cup. Practice: dry soybeans pre-soaked and dry oats, dry millet mixed into a cup, add water to the upper and lower water level between the line Benefits: lowering fat, anti-aging, improve constipation. 16. sorghum millet soymilk Ingredients: 1/2 cup dried soybeans, 1/3 cup dried sorghum rice, 1/3 cup dried millet. Practice: dry soybeans pre-soaked and dry sorghum rice and millet mixed into a cup, add water to the upper and lower water level between the line Benefits: and the stomach, spleen, elimination of diarrhea, on neurasthenia have health effects. 17. corn millet soymilk ingredients: dry soybean 1/2 cup, dry corn ballast 1/3 cup, dry millet 1/3 cup. Practice: dry soybeans pre-soaked and dry corn ballast, dry millet mixed into a cup, add water to the upper and lower water level between the line Benefits: spleen and stomach, diuretic lymphatic,, and benefit the lungs and heart. 18. corn millet yam soybean milk Ingredients: dry soybean 1/2 cup, dry corn ballast 1/3 cup, dry millet 1/3 cup, yam a span long cut into pieces. 19. corn millet pumpkin soybean milk Ingredients: 1/2 cup dried soybeans, dry corn ballast 1/3 cup, dry millet 1/3 cup each, pumpkin diced small half bowl. 20. rice millet soy milk Ingredients: dry soybean 1/2 cup, dry rice 1/3 cup, dry millet 1/3 cup. Practice: dry soybeans pre-soaked and dry rice, dry millet mixed into a cup, add water to the upper and lower water level between the line Benefits: tonifying Qi, stop dysentery, strong muscles and bones, tonifying the stomach and intestines, facilitating urination, quenching thirst, and go to the stomach and spleen in the heat. It is especially suitable for those who are deficient in body, weak after illness, and weak in blood and qi after childbirth. 21. 枸杞小米豆浆 Ingredients: dry soybean 1/2 cup, dry millet 1/3 cup, wolfberry 10. Practice: soak the dry soybeans and dry millet, wolfberry mix into the cup, add water to the upper and lower water level between the line Benefits: nourish the liver and kidneys, vital essence and blood, eyesight and tranquility, nourish the yin and moisten the lungs, phlegm and cough. It is suitable for Yin deficiency of liver and kidney, dizziness, loss of vision, lumbar soreness and softness. 22. red millet soy milk Ingredients: 1/3 cup dried soybeans, 1/3 cup dried red beans, 1/3 cup dried millet. Practice: dry soybeans, dry red soybeans pre-soaked and dry millet mixed into a cup, add water to the upper and lower water level between the line Benefits: clearing heat and dampness to reduce yellow, dissipate blood and swelling, detoxification pus, breast milk, replenish blood. . 23. walnut peanut soybean milk Ingredients: dry soybean 1/3 cup, dry rice 1/3 cup, peanuts 20, walnuts 5 petals. Practice: dry soybeans pre-soaked and walnuts, peanuts, dry rice mixed into a cup, add water to the upper and lower water level between the line Benefits: nourish the blood and spleen, moistening the lungs to resolve phlegm, laxative, stopping bleeding and breastfeeding, brain. Suitable for malnutrition, lack of milk, anemia, constipation, arteriosclerosis, cardiovascular disease and other conditions. 24. Black Bean and Sesame Soymilk Ingredients: 1/3 cup dried black beans, 1/3 cup dried glutinous rice, 1/3 cup black sesame. Practice: soak dry black beans and dry glutinous rice, black sesame mixed into a cup, add water to the upper and lower water level line of the Benefits: adjusting the gas, blood, detoxification, diuretic, eyesight, nourish the liver and kidney, moistening dryness and slippery intestines. It dispels wind and removes heat, nourishes the liver and replenishes qi, generates vital essence and nourishes hair. Applicable to the insufficiency of the liver and kidney, stool dryness. After the disease, false winnings, early whitening of hair and other diseases.