A balanced diet is the key. Diversified foods can not only provide us with different tastes, but more importantly, they can provide all kinds of nutrients necessary for the human body. Only by ensuring a balanced diet can we avoid physical weakness caused by malnutrition. A balanced diet includes: a healthy adult should consume 400 grams of cereals, 500 grams of vegetables and fruits, and 200 grams of animal foods (meat, poultry, fish, eggs, etc.). ), 200 ml of milk, 50 grams of beans and proper amount of edible vegetable oil every day. According to the proportion of 30% in the morning, 40% in the afternoon and 30% in the evening, the food intake for the whole day should be reasonably distributed, and you can't have a full meal or a partial eclipse. Adequate sugar 50% ~ 55% of the body's daily supplement depends on sugar. Because of its complex structure, polysaccharide can not be consumed quickly by the body and can replenish energy for a long time. Foods rich in polysaccharides are: rice, flour, brown rice, miscellaneous grains, potatoes and so on. Appropriate high-quality protein protein is the basic substance of human tissues, which can regulate human physiological activities. The maintenance of human immune function needs protein's participation. Supplementing high-quality protein can improve human body's resistance and make up for metabolic consumption. Animal food and bean products can provide high-quality protein for human body. Supplementing antioxidant vitamin C can effectively eliminate harmful free radicals in the body and help to enhance immune function (resist bacterial invasion). Kiwi, citrus fruits (orange, lemon, grapefruit, etc. ), red fruits (strawberry, bayberry, hawthorn, etc. ) and fresh vegetables (cabbage, tomatoes, green peppers, etc. ) contains a lot of vitamin c, pay attention to the intake of trace elements. Trace elements can regulate and improve the acid-base balance in the body, including calcium, magnesium, phosphorus, potassium, sodium, chlorine, iron, zinc and selenium. It is widely found in meat, fish, dairy products, fruits, vegetables and bean products. The best sources of iron are blood sausage, liver, red meat, squab and mussel. In addition, eat one more dairy product every day. For example, milk can provide rich calcium, which is an important element to strengthen bones. Regular hydration is very important for maintaining balance in the body. It can transport nutrients, mineral salts and vitamins, promote internal exchange and ensure the excretion of garbage in the body. For this reason, you need to drink at least 1.5 litres of water every day, a few times, and don't wait until you are thirsty. "Anti-fatigue" one-week recipe
■ Breakfast
Monday: sweet potato porridge, fried pie, tomato sauce, salted pork liver.
Tuesday: corn porridge, steamed dumplings with fresh meat, Tofu with Toona sinensis, mixed with three shreds.
Wednesday: ham and lotus root porridge, pea buns, assorted cucumbers, and beef with sauce.
Thursday: soybean porridge, peanut cake, diced cucumber and barbecued pork.
Friday: Lily porridge, fried noodles, shredded pork ears, shredded lettuce.
Saturday: milk, onion biscuits, ham fried eggs, yuba celery.
Sunday: Small wonton, bean paste buns, cucumber jellyfish silk, cowpea with garlic.
■ Monday lunch: Main course: ribs with soy sauce.
Side dishes: assorted vegetables, garlic and fragrant wheat.
Tuesday: Main course: sweet and sour hairtail. Side dishes: fried mushrooms with green vegetables, garlic and bitter gourd.
Wednesday: Main course: roast beef. Side dishes: celery, shrimp, roasted radish.
Thursday: Main course: sesame chicken, side dishes: cauliflower, mushrooms, fried fungus.
Friday: Main course: dried bean curd and diced meat. Side dishes: pea seedlings and eggplant powder.
Saturday: Main course: Braised yellow croaker. Side dishes: mushrooms, Chinese cabbage, celery and lily.
Sunday: Main course: Braised prawns in oil. Side dishes: dried celery and fresh mushroom rape. ■ Monday dinner: main course: radish balls.
Side dishes: Chili oil cabbage.
Tuesday: main course: fried duck slices with pineapple, side dish: garlic peas.
Wednesday: Main course: beef patties with dried tangerine peel. Side dishes: sesame sauce mixed with radish.
Thursday: main course: steamed mandarin fish, side dish: lettuce in oyster sauce.
Friday: Main course: stewed pork ribs and lotus root, and side dish: fried chicken feathers.
Saturday: Main course: braised pork with plum vegetables, and side dish: pea seedlings.
Sunday: Main course: braised fish fillets, side dishes: celery and lily.