1 healthy morning! How to match the four elements of breakfast? As the saying goes, "a day's work lies in the morning", so do things, and so does eating! Breakfast is very important for human health. But do you value eating breakfast? Do you know what to eat for a nutritious breakfast? How do you match the food varieties? Recently, several survey data published by the National Nutrition Society show that half of the children who eat breakfast have poor nutritional quality. From this result, we can also see that Chinese urban residents lack knowledge of breakfast nutrition and pay insufficient attention to breakfast nutrition. Everyone thinks that eating breakfast is very important, but when eating it, it is just so-so. It is nothing more than porridge, steamed bread, soybean milk, fried dough sticks, milk and bread. What is the nutritional quality of this breakfast? The nutritional quality of breakfast is very important to our health. In our investigation, it is found that although more than 91% people are eating breakfast, if the nutritional quality of breakfast is used to evaluate, it is found that almost more than half of people have poor nutritional quality of breakfast. Because the only energy that the brain can use is blood sugar, skipping breakfast or eating breakfast badly will reduce people's blood sugar level, and the supply of some nutrients will be insufficient, which will lead to the decrease of the excitement of the brain and the inability to provide sufficient material energy for the normal work of the nervous system in time. In addition, the nutrition lost in breakfast cannot be supplemented from lunch or dinner. Because breakfast provides 1/3 of the whole day's nutritional intake, if breakfast is not nutritious enough, malnutrition and iron deficiency anemia will appear for a long time, which will affect the growth and development of children and adolescents. The biggest problem with the unreasonable nutritional structure of breakfast now is the lack of vegetables and fruits. Most of the breakfasts we usually eat are acidic foods, such as fried dough sticks, eggs, milk, etc., while vegetables and fruits contain alkaline substances. Therefore, for most people, as long as they eat some vegetables and fruits to supplement them, they can balance the dietary acidity and alkalinity and various nutrients. A high-quality breakfast pays attention to the rationality of food nutrition combination. Recently, nutrition experts have formulated a method to evaluate the nutritional quality of breakfast according to the types of breakfast food. First of all, according to the classification method of the dietary pyramid, they divide food into cereals, vegetables (fruits), meat and milk. If you eat two or less of them, the quality of breakfast is poor, and if you eat three of them, the quality of breakfast is good. If you can eat all four of them, it is nutritious. According to this method, nutrition experts recommended several nutritious breakfast plans for us: egg dried noodles can be served with a peach and a cup of yogurt, which is a high-protein and low-fat recipe, and iron and vitamins A and C are not lacking. A fried rice noodle with lean meat, a glass of milk and a banana, the advantage of this recipe is a comprehensive supply of nutrients. Spring rolls, soybean milk and watermelon can also meet the needs of energy and nutrition. If it's fried dough sticks, bean curd with soy sauce and egg porridge, this breakfast lacks vitamins, calcium, iron and other nutrients, and at the same time, the salt content is too high, so vegetables such as cucumbers should be added. Usually, work and study in the morning are tense, and insufficient nutrition will affect efficiency. Remember not to miss vegetables or fruits in the four breakfast samples. 1 slimming effect of soybean milk! Drink slowly to absorb effective ingredients. Why can you lose weight just by drinking soybean milk? In fact, from the beginning of drinking to absorption and digestion, the nutrients contained in soybean milk are constantly helping to burn fat! During the five stages of digestion and absorption, soybean milk mainly squeezed out soybeans containing rich and high-quality plant protein, and besides soybean protein, it also contained a lot of soybean Isoflavone, soybean glycoconjugates and other ingredients. These ingredients can inhibit the absorption of lipids and sugars in the body and exert the effect of burning body fat. Therefore, from the moment you drink soybean milk, these effective ingredients are all playing a slimming effect after digestion → absorption → burning fat! Health tip: Drink slowly to absorb effective ingredients. Even if soybean milk has slimming effect, it is not necessarily good if you just drink it at will. The success or failure of slimming depends on the way of drinking. The effective ingredients contained in soybean milk can inhibit the absorption of carbohydrates and lipids during digestion and absorption, so it can help to lose weight. Therefore, the best slimming effect can be achieved when eating. In addition, if you choose to drink it before meals and mix it with high-fiber ingredients with satiety, you can also prevent overeating. Also, it is also the key point to make the body really absorb the effective ingredients contained in soybean milk completely. If effective ingredients such as soybean protein and soybean glycoconjugates are not absorbed by the body, the slimming effect will be reduced. Therefore, don't drink soybean milk in one mouthful, but drink it slowly and let the body absorb it. Used in cooking, eating slowly also has slimming effect. Four secrets of using soybean milk to lose weight successfully: 1 Drinking soybean milk before or during meals constantly exerts slimming effect during the process of digestion and absorption, so it is better to drink it during meals. If you want to use the satiety of soybean milk to prevent overeating, you can also drink it before meals. The best time to drink it every day is from morning to evening when muscle activity is high. At night when the activity is small, it is easy to accumulate body fat, so it should be avoided as much as possible. Secret Skill 2: Observe the situation 1 months after losing weight. Among the various joyful effects brought by soybean milk, the earliest one is the improvement of constipation, and the fast person will take effect the next day. However, the average time of the key slimming effect is 1~2 months, and it will take half a year if it is slow. The time when the slimming effect appears varies from person to person. In short, don't rush into it. You should wait for a while before observing the situation. Tip 3: Drink 1 ~ 2 cups a day, and you can also eat soy milk. In addition to direct drinking, it can also be used for eating! If you want to achieve slimming effect, it is recommended to drink 1 ~ 2 cups a day. In addition, it is also a good idea to cook with other ingredients because soybean milk will inhibit the absorption of lipids and sugars during digestion and absorption. However, because soybean milk is not completely calorie-free, we should be careful not to take too much. Tip 4 If you think that drinking sugar-free soybean milk is a bit monotonous, you can try adding cocoa (hot chocolate) or soybean powder (or mung bean powder) and fruit to mix and drink. In fact, this not only makes soybean milk easy to drink, but also helps to improve the slimming effect! Because the dietary fiber of soybean milk is discarded during the production process. Therefore, if it is used together with ingredients rich in dietary fiber such as cocoa or soybean powder, it can improve the feeling of fullness and make it less likely to feel hungry. 3 sunscreen has new tricks! Teach you how to eat delicious food and whiten the skin. Most oriental women are beautiful with white and ruddy skin, which is known as the saying that one white covers all the ugliness. Therefore, all kinds of cosmetics such as whitening lotion, skin cream, foundation honey and concealer are popular, and many people are willing to spend time and money in this respect. In fact, a person's white and tender skin, in addition to congenital factors, has a lot to do with the maintenance methods of future generations, including some daily fruits and vegetables. Whether the skin is white or not mainly depends on the ability of melanocytes to synthesize melanin. The more melanin is produced, the darker the skin is; On the contrary, the whiter the skin. Vitamin C can interfere with melanin production and reduce melanin precipitation. Eating more foods rich in vitamin C in daily life, such as oranges, lemons, hawthorn, oranges, apples, Rosa roxburghii, grapes, fresh dates and other fruits, as well as vegetables such as tomatoes, cauliflower, winter melon, water bamboo, onions, garlic and green peppers, can reduce or even remove the dark spots and freckles of the skin and accelerate the reduction and whitening of the skin. The ingenious use of some fruits and vegetables can receive unexpected skin whitening effects. For example: 2 Baby's healthy diet: How to match the baby's diet? Childhood is from 1 to 3 years old. Children are in the vigorous stage of growth and development, and they need high nutrition. If they are undernourished, their growth will be delayed, their resistance will decrease, and even malnutrition will occur. Under normal circumstances, breast milk will gradually decrease after 9 months, and the quality will also decline. Children begin to need a normal diet, which is a new way of nutrition. At this stage, children's chewing ability and digestive function are not as good as those of adults, and their gastrointestinal tract is sensitive to rough food. In addition, children can't choose their own food. Therefore, parents need to give reasonable meals according to their physiological characteristics to ensure their healthy growth. Children's diet should follow the following principles:

(1) Balanced diet. Keep the supply ratio of protein, fat and carbohydrate at 1: 2: 4, and do not neglect the waste. If you only add vegetable soup to white rice porridge or white rice after weaning, the supply of protein and fat will be insufficient, the growth and development will be slow, and the disease resistance will be reduced; If you only pay attention to meat, eggs and milk, and children aged 2-3 still eat 4 bottles of milk every day, the supply of carbohydrates is insufficient, which often fails to ensure energy needs. If you seldom eat vegetables and fruits, inorganic salts and vitamins such as calcium and iron will be deficient, so all kinds of foods should be ingested.

(2) Choose suitable food. Lean meat, poultry meat, fish, milk and eggs can be selected alternately; Grain should be thick and thin; Vegetables should be green, red and yellow vegetables with more vitamins A, C and iron; Bean products rich in protein, calcium and iron should be selected more; Hard fruit foods, pickled and preserved foods should be avoided as much as possible.

(3) reasonable cooking. Often change the pattern, pasta can be made into noodles, flower rolls, small wonton, small dumplings, small buns, etc., in order to improve the interest in eating; Vegetables and meat should be chopped and burned; Chicken, fish, ribs and other foods with thorns and bones should be removed before feeding; Don't give children greasy and fried food.

(4) We should develop good eating habits, not picky eaters, partial eclipse, snacks and unclean food.

Examples of recipes:

Breakfast: egg congee (25 grams of rice, 1 eggs), 21 grams of floss, and 1 snack.

extra meal: 251ml of milk or soybean milk.

lunch: Longxu Noodles with minced meat and chopped vegetables (25g lean meat, 51g vegetables and 51g Longxu Noodles).

extra meal: 81g of oranges and 1 piece of cake.

dinner: stir-fried minced carrots with minced liver (31g pork liver, 51g carrots), red bean rice porridge (25g rice, moderate amount of red beans).

extra meal: 221ml of sour milk or fresh milk. How to make the baby eat well and grow strong? Baby's Four Seasons Diet 1-year-old Baby's Four Seasons Diet

1, Spring: < P > Generally speaking, you can have dinner three times a day, plus 1 times in the afternoon. The following is a reference recipe:

Breakfast: 25g of lamb with bean paste and milk, 25g of egg porridge

Lunch: 51g of eggs with pork liver and 51g of soft rice

Noon: 51g of pear juice in glutinous rice porridge

Dinner: 51g of pork, spinach and wonton soup with shredded radish

2. Summer:

Recommended recipe:

Breakfast: milk raisin cake 25g soy milk 111g

Chinese food: tomato and fish ball soup 51g soft rice

Noon: rice and mung bean porridge 11g

Dinner: egg and cucumber noodle soup 51g

In summer, you should pay attention to replenish more water and eat more soup. Protein is dominated by protein, which can eat more bean products such as tofu and soybean milk.

3. Autumn:

Recommended recipe:

Breakfast: egg porridge 25g, jujube paste and milk cake 25g

Chinese food: assorted rice 51g, cabbage soup

Noon: carrot millet porridge 51g

Dinner: wax gourd and liver paste roll 51g, egg drop soup

In autumn, children generally have a better appetite. Egg porridge is prepared by adding prepared eggs into cooked porridge, boiling for a while, and then adding a little sesame oil and salt. Rich in nutrition. Assorted rice is cooked with fried minced meat and tofu, etc. When cooked, add fried minced vegetables and the rice is cooked. Wax gourd paste roll is a 1-inch-wide small roll made of wax gourd powder and liver paste, and a proper amount of seasoning is added when mixing the stuffing to reduce the fishy smell of pig liver.

When the weather turns cold in autumn, children are often prone to diarrhea. You can cut carrots into pieces and cook them with millet, which has an auxiliary treatment effect on children's diarrhea. At the same time, carrots and liver mud can provide rich vitamin A, which is good for children's growth and development.

4. Winter:

Recommended recipe:

Breakfast: 25g of milk and egg custard, 25g of sesame porridge

Chinese food: 51g of pork ribs soup and braised seaweed soft rice

Noon: 51-111g of steamed sweet potatoes

Dinner: 51g of dried noodles soup with minced Chinese cabbage

Children aged 1 are still young. In winter, the cold weather in the north greatly reduces the chance of sunbathing, which easily leads to vitamin D deficiency, thus affecting the absorption of calcium in food. Milk, eggs, sesame seeds, sparerib soup and kelp in the above recipes are rich in calcium, especially kelp, which can provide 1.177 mg of calcium per 111 grams. Although the calcium content in milk is not as good as kelp, its calcium utilization rate is as high as 87%, so it is also a good food for calcium supplementation.