A day begins in the morning. The importance of breakfast is to wake up your brain and make you energetic to meet the stressful life of the day.
Example of menu:
1. Fresh milk 1 cup+whole wheat bread 1 slice+ham scrambled eggs (1 ham and 1 egg)+stewed cucumber (1 root)
Center health food dimension
2. Red bean porridge (1 small bowl)+dried celery bean curd (100g)
Nutrition comments:
Coarse grains are rich in B vitamins and have the function of ensuring blood supply to the brain.
Soybean and egg yolk contain phospholipids, which is beneficial to intellectual development; The contents of lysine and vitamin B in red beans rank first among all kinds of beans.
Urban nutrition knowledge public
Vitamins in vegetables can strengthen the function of protein in brain cells. For example, the volatile oil contained in celery can stimulate people's whole nervous system, promote the excitement of brain cells, and stimulate people's inspiration and innovative consciousness;
Fat is the basic component of human cells. If fat is insufficient, it will cause human brain degeneration. Therefore, it is advisable to add some meat food to breakfast.
Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B family, etc. It is a traditional brain-nourishing food and can maintain the normal function of the brain.
Lunch:
Classification of wheat green pigment
Usually, the morning is a time when mental work is highly concentrated, the process of thinking activities is strengthened, the consumption of substances and neurotransmitters in cells is increased, the metabolism is also accelerated, and the brain's demand for various nutrients is increased. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron.
Example of menu:
1. Braised prawn (1 00g)+shiitake cabbage (50g)+laver bean curd soup (1 small bowl)+rice (1small bowl).
2. Stewed beef with carrot (100g)+stir-fried pea seedlings (50g)+mahjong rolls (1~2).
Fruit nutrition and health care
Nutrition comments:
L Beef and tofu are rich foods in protein, and sea shrimp is rich in fatty acids, which can provide energy for the brain and keep people focused for a long time;
L Carrots can accelerate the metabolism of the brain and improve memory;
L Porphyra is rich in iodine, which can relieve psychological tension and improve mental state;
Classification information of barley green
L Mushrooms can remove garbage from the body and ensure adequate oxygen supply to the brain.
Dinner:
After a hard day's work, dinner should focus on peace of mind, adjust the state of the brain, help the human body relax and rest as soon as possible, and fall asleep smoothly.
Example of menu:
Yang shopping mall nutrition knowledge
1. Steamed fish fillet (50g)+garlic broccoli (1 00g)+millet porridge (1small bowl) or steamed bread (1/2 pieces).
2. Fish-flavored liver tip (50g)+shredded lettuce (50g)+lotus seed tremella soup (1 small bowl)+rice (1/2 small bowl).
Nutrition comments:
L Animal liver is rich in lecithin, and fish and shrimp and deep-water marine fish, such as sardines and tuna, contain dha and epa, which can maintain the normal function of brain cells.
Shi nutritionist fruit ying
L Being in a state of nervous brain use for a long time can make people deficient in both qi and blood, so eating some foods that strengthen the spleen and replenish qi, such as millet and lotus seeds, can replenish blood and nourish the heart, tonify the middle energizer, treat nocturnal sleepiness and dreaminess, and help the brain get full rest.
Between meals:
Sesame biscuits (1~2 pieces);
Ejiao tribute dates (6~8);
Honey walnut kernel (3 pieces);
Health center bee products
Banana (1 root);
Strawberry (150g)
Choose 2 foods listed above.
Nutrition comments:
Yangshi fruit nutrition Bao
L Walnut is rich in linoleic acid, which can help the blood flow in the brain, and is suitable for people who concentrate for a long time and use their brains excessively;
L Jujube contains protein, fat, sugar, calcium, phosphorus, iron, carotene, etc., which has good effects of nourishing blood, calming the nerves, tonifying middle qi, calming the nerves and improving intelligence. Regular use can make the mind clear and protect memory;
L Sesame can not only improve the function of brain spinal nerves, but also smooth blood;
L Strawberries are sour and sweet, and are rich in vitamin C and pectin. Eating150g of strawberries every day can eliminate tension and produce comfort.
Bananas are rich in serotonin, vitamins and trace element potassium, which can provide tyrosine to the brain, making people energetic, focused and mentally stable.