Everyone day is three meals a day , so how to eat three meals a day to have nutrition, the following I recommend the most nutritious three meals a day recipes, welcome to everyone's reference.
The most nutritious three meals a day recipes Part 1
1, breakfast
A day begins in the morning. The importance of breakfast is to wake up the brain, so that you can start to meet the day's stressful life with energy.
Sample Menu
1, 1 cup of fresh milk + 1 slice of whole wheat bread + scrambled eggs with ham (1 ham and 1 egg) + chili cucumber (1)
2, red bean congee (1 small bowl) + celery and dried beans (100 grams)
Nutritional Reviews
Crude grains are rich in B vitamins, with the role of safeguarding the blood supply to the brain; soybeans, egg yolks contain phospholipids, which are beneficial to the development of intelligence; red beans in the lysine and vitamin B content, in a variety of beans in the first place. Vitamins in vegetables can strengthen the function of brain cell proteins, such as celery contains volatile oil can stimulate the entire nervous system, promote brain cell excitement, stimulate the human inspiration and creative consciousness; fat is the basic components of the body cells, if the fat is insufficient, will cause human brain degeneration, so, breakfast may wish to add some meat food. Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B, etc., is the traditional brain food, can maintain the brain`s normal function.
2, lunch
Usually in the morning is a high concentration of mental labor time, thinking activities to strengthen the process, intracellular substances and neurotransmitters to increase consumption, metabolism is also accelerated, the brain on a variety of nutrients increased demand. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron and other nutrients. strong> Nutritional Review
Beef, tofu are protein-rich food, sea shrimp is rich in fatty acids, can provide energy for the brain, so that people stay concentrated for a long time; carrots can accelerate the brain's metabolism, with the effect of improving memory; purslane is rich in iodine, can relieve psychological tension, improve mental state; mushrooms can remove the body The first thing you need to do is to get rid of all the junk in your body and make sure that your brain has enough oxygen.
3, dinner
After a day of hard work, dinner should be peace of mind, adjusting the brain state, to help the body as soon as possible to relax, rest, and enter the dreamland smoothly.
Example of a meal plan
1, bad skate fish fillets (50 grams) + garlic broccoli (100 grams) + millet thin rice (1 small bowl) or steamed bread (1/2)
2, fish liver tip (50 grams) + shredded pork fried lettuce (50 grams) + lotus seeds and silver ear soup (1 small bowl) + rice (1/2 bowl)
2, fish liver tip (50 grams) + meat fried lettuce (50 grams) + lotus seeds and silver ear soup (1 small bowl) + rice (1/2 bowl)
Nutritional Reviews
Animal liver is rich in lecithin, fish and shrimp and deep-water sea fish, such as sardines, tuna, etc. contain DHA, EPA, can maintain the normal function of brain cells. Long-term in a state of tension with the brain, can make people qi and blood deficiency, so eat some spleen and qi food, such as millet, lotus seed, etc., can replenish the blood and nourish the heart, nourish the middle and nourish the spirit, treatment of nighttime sleepiness, can help the brain to get enough rest.
4, between meals snack
Sesame crackers (1-2 pieces); Colla Corii Asini Gongzhao (6-8); honey walnuts (3); bananas (1); strawberries (150 grams) any two of the foods listed above.
The most nutritious three meals a day recipes Part 2
Summer weight loss recipes three meals a day: menu a
Breakfast: a bowl of milk oatmeal porridge, a bowl of eggs, mixed broccoli a copy of, orange half. Meal: a pear, a few pieces of Virgin fruit, a few nuts.
Lunch: a bowl of rice, a bowl of lamb soup with winter melon (you can add more lamb), a stir-fried mushrooms, a mix of purple kale (kale should be blanched with water, not too long, mix with some corn. Meal: a banana, an apple.
Dinner: a bowl of gingernut and lily porridge (rice as the main ingredient, gingernut and lily soaked in advance, add some lotus seeds.) Cold cabbage shredded dried tofu shredded one.
Summer weight loss recipes three meals a day: menu two
Breakfast: skim milk 1 cup, ham sandwich (go butter) 1 portion
Lunch: mixed vegetables simmered noodle 1 bowl
Afternoon Tea: a small amount of corn flakes snacks
Dinner: mixed vegetables and potatoes chicken (meat 2 two)
rice 1 Bowl: fruit (2 hours after dinner) 1
Summer diet recipes three meals a day: menu three
Breakfast: a poached egg, a glass of milk, half an apple or some potatoes, ham, salad dressing.
Lunch: a bowl of rice, vegetables.
Dinner: at seven o'clock, similar to Chinese food, but only seven to eight minutes full, and after nine o'clock you must not eat anything, except fruit.
You can drink a cup of juice before going to bed (you can squeeze lemon juice, water, two plums) (good flavor, remember not to add sugar).
The most nutritious three meals a day recipes Part 3Breakfast
Milk oatmeal porridge + hard-boiled eggs + greens
Oatmeal porridge: coarse oatmeal need to be boiled or added to the water heated in the microwave, which is done in order to make the oatmeal better softened. If you like to have a sweet flavor, you can add fresh diced apples and raisins to it.
Seemingly simple breakfast, in fact, there is a lot to learn. Oatmeal can help you lower your cholesterol, eggs are rich in protein, and greens contain tons of vitamins. This is a high grain, high fiber breakfast.
In addition to this breakfast you can also choose
1. A bowl of soybean milk, two slices of whole wheat bread, an egg
2. A bowl of red beans and rice porridge, a plate of refreshing vegetables (cucumber, carrots, celery, plus boiled five-spice peanut rice), cinnamon or jujube 1
3. Soybean paste tofu, steamed egg custard, half of a steamed bun
Lunch
Seafood/chicken + fresh vegetables + cereals and potatoes staple food (boiled corn)
Lunch plays a role in the day's life, because the nutritional collocation can not be ignored.
Seafood or chicken is low in fat and high in protein, while vegetables, which provide you with oxidizing agents, ensure that the body has normal levels of vitamin C and vitamin E. This can reduce cardiovascular disease and obesity. This reduces the incidence of cardiovascular disease, obesity and hypertension. The carbohydrates in the corn, which is used as a substitute for rice, will provide you with enough energy.
Lunch you can also choose
1. Bean curd and cabbage, eggs mixed with tofu, mung bean sprouts cooked in vinegar, half a bowl of rice
2. Scrambled eggs with tomatoes, celery mixed with fungus, sautéed oatmeal, half a bowl of rice
3. Cold broccoli, steamed fish, peppers, asparagus diced, half a bowl of rice
dinner
Dinner
Dinner should be eaten sparingly, but not at all. But it is not right to not eat at all, but to eat delicately.
Snack before dinner (afternoon meal): a packet of protein powder + grapefruit / pear / apple
Apple is known as the "king of fruits", which is rich in pectin, consumption of apples has a good laxative and promote digestion, and protein powder is the fuel for your body strong, in the winter more able to make the body more resistant to cold.
Dinner: soup/+congee+green tea
Soup or congee can be chosen from Cantonese, Cantonese congee and soup are notoriously nutritious. In addition, drinking green tea before 9 p.m. boosts your basal metabolism while preventing hunger.
For dinner, you can also choose
1. Vegetarian fried carrots, shrimp roasted winter melon, cucumber with bean curd
2. Spinach and pig's blood and tofu soup, fried shredded potatoes, cold cabbage
3. Cold asparagus, mapo tofu, hot and sour lotus root slices, a cup of skim milk
Tips
Weight loss is not the same as dieting, the main cause of fat is the "calorie overload". The main cause of weight gain is "excess calories" rather than "excess nutrients".
Therefore, a reasonable diet plan will not only make you energetic, healthy and cheerful, have a peaceful and happy mood, reduce the chances of disease, prolong life, and long-term adherence to such a diet, along with you have been looking forward to a good body, why do we not do?