a small sesame-sauce salted rolls, a small bowl of millet congee or lotus seed soup;
Midday: assorted casseroles (in which more than ten kinds of food), one or two or so red bean casserole or barley rice;
Evening: blanch shredded radish and crucian carp meatballs, millet congee. In addition, there will be additional snacks such as fruit or yogurt.
Every kind of food eat very little nutritional recipes, but more variety, intake of nutrients naturally more comprehensive. 25 kinds of food sounds quite mysterious, in fact, it is very easy to do.
From the nutritional point of view, "four-legged (pig, cow, sheep) is not as good as two-legged (chicken, goose), two-legged is not as good as one-legged (fungus), one-legged is not as good as no leg (fish).
Autumn and winter is suitable to eat some beef and mutton for "hot tonic", or chicken, rabbit and other low-fat high-protein food; in the vegetables, root vegetables such as white radish, lily, taro, etc. is suitable for winter consumption. In addition, also eat more black food, such as black sesame, black rice, purple cabbage, fungus, etc..
Add snacks between meals. Eat less, eat more has always been respected healthy eating concept, summer nutritional recipes, he ate a meal to seventy percent full outside, but also in the morning about ten o'clock in the morning and about three o'clock in the afternoon to add some snacks.
For example, in the morning to eat a small bowl of silver ear lotus seed soup or wheat bran, in the afternoon to drink half a cup of yogurt, eat a few nuts. Nuts are rich in protein pregnant women nutritional recipes, cancer, cardiovascular and cerebrovascular disease have a good preventive effect.
The adherence to the principle of "five fruits to help" nutritional recipes for young children nutritional recipes, to eat two bananas or other fruits after meals.
Cooking methods to steam, boil, stew, mix, blanch mainly. The choice of these cooking methods is naturally to reduce nutrient loss and ensure a low-fat diet. But the recipes are not completely free of frying and stir-frying. They can also be eaten once a week, as the dishes are delicious this way. Regardless of the cooking method, low salt, low fat and high dietary fiber are the principles that must be observed in the recipes. Diet do not forget to brain health and nourish the heart Eat more brain-healthy, heart-healthy food. Because of the greater brain consumption, recipes should have brain-healthy, heart-healthy food. Such as beans, almonds, sesame seeds, walnuts, wine and so on. Almonds, in particular, are rich in vitamin E, magnesium and other elements and heart-healthy monounsaturated fatty acids. Eat some food containing B vitamins before drinking wine
Then provide the four seasons recipes
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Spring health recipes
Spring diet to grasp a principle: according to the change in temperature, the food from the warmth of the warmth, pungent and sweet gradually shift to light and nourishing Yin products.
Early spring diet take warm and avoid cold. Early spring should be appropriate to eat some spring bamboo shoots, toon, spinach, willow shoots, capers, onions, ginger, garlic, leeks, mustard greens and other vegetables and wild vegetables in favor of warm tonic, can not be consumed ginseng and other warm tonic, so as not to avoid a gradual rise in temperature in the spring, aggravate the body heat, damage to the human body vitality; should be eaten sparingly cucumber, winter melon, eggplant, mung beans and other cool food.
Mid-spring diet should be pungent and sweet. Appropriate to eat yam, jujube, honey, celery and other flat tonic spleen and stomach food, while paying attention to the intake of adequate vitamins to improve the body's immunity, less acidic food, in order to name the injury to use the spleen and stomach.
Late spring diet should be clear, you can choose the appropriate sugar cane juice, chestnut, lily, snails, duck, bitter melon, purple cabbage, kelp, jellyfish, mung beans and other flat complementary food, less spicy, sticky cold, fat and greasy things.
Summer recipes
Summer is the season of the most vigorous Yang Qi, this time is also the body's metabolism is the most exuberant time, the body sweats too much and easy to lose fluid, so the summer health should be based on light food, to avoid the injury of the gas depletion.
Summer diet more light. Summer heat, people's spleen and stomach digestion is relatively weak, should be appropriate to eat some heat detoxification food, vegetables such as corns, celery, cabbage, parsley, bitter melon, bamboo shoots, cucumber, winter melon, etc.; fish, such as mackerel, crucian carp, silver carp, etc., these foods can play a role in clearing the heat to solve the Department of the fatigue, on the Department of the intestinal tract diseases have a certain role in the prevention.
Summer diet should be supplemented. May be appropriate to choose some nourishing yin and qi food, such as carrots, spinach, cinnamon, lychee, peanuts, tomatoes and so on. Eat more, mixed grains, fruits and vegetables to cold its body, but cold fruits and vegetables when appropriate, not too much food, so as not to be too cold, damage to the spleen and stomach. Summer heart is exuberant, easy to hurt the gas yin, in this season, should be complementary to the yin, clear the Department of heat-based, such as winter melon, watermelon, lotus root, duck, etc., should not be eaten more warm, nourishing and thick flavored products.
Autumn recipes
Autumn yang qi gradual collection, yin qi gradual long, at this time the human body should also comply with the law of the four seasons, into the protection of yin qi time, in the diet should be to prevent dryness and nourish yin, yin moistening lungs is the main.
Autumn diet should be sweet and moist. It is appropriate to choose more cold and moist products, such as lilies, fungus, yams, pears, grapes, water chestnuts, glutinous rice, sugar cane, soybean milk, sesame, lotus root, spinach, pig lungs, turtle meat, olives, etc., these foods have a moisturizing effect on the lungs, nourish the yin and clear the dryness. Should eat less onion, ginger, chili and other pungent products.
Autumn diet should be nourishing. Autumn cited tonic is one of the key tenets of traditional Chinese medicine, winter tonic to lay a good foundation, to avoid the occurrence of winter deficiency, can be appropriate to take sand ginseng, maitake, lily of the valley, almonds, Sichuan shellfish and other herbs, for the relief of autumn dryness has a good effect.
In the fall, it is advisable to increase the acidity of less pungent. Autumn to eat less onions, ginger, garlic, leeks, chili peppers and other pungent products, so as not to hurt the lungs; to eat more acidic fruits and vegetables, to choose apples, pomegranates, grapes, mangoes, pomelo, lemons, hawthorn and other acidic foods, in order to prevent autumn dryness.
Winter recipes
Winter is the season of all living things latent closed, this time the sky is cold and the ground is freezing the body's blood circulation slows down. Chinese medicine believes that at this time the cold evil strong, easy to hurt the human body Yang Qi, therefore, winter health focus on nourishment.
Winter diet should be nourishing. The basic principle of winter diet is to comply with the body's yang qi hidden, convergence of yang and Yin. Appropriate selection of mutton, dog meat, shrimp, leeks, cinnamon, fungus, chestnuts, walnuts, turtle and other foods; eat more potatoes, such as sweet potatoes, potatoes, etc.; vegetables such as Chinese cabbage, cabbage, white radish, soybean sprouts, mung bean sprouts, greens, etc..
Winter avoid eating cold things. Winter March grass withered, frozen insects, is the natural world of everything closed season, the human yangqi also want to hide in the inner, the spleen and stomach function is relatively weak, if the food cold, it is appropriate to damage the spleen and stomach yangqi. Because of these winter should eat less water chestnuts, persimmons, raw radish, raw cucumber, watermelon, duck and other sex cool food. At the same time, do not eat too much, so as not to cause poor qi and blood operation, and do not drink alcohol to protect the cold.