(25-11-7 8:54:59)
Jinling Evening News reported that all kinds of foods have their nutritional characteristics in our daily diet, so we should eat them regularly. The following specific recipes are listed as examples:
1. Examples of recipes for middle-aged people
Target: 45-year-old male, light manual worker.
The energy supply of this recipe is 24 kilocalories, and protein is 8 grams. Other nutrients basically meet the requirements of middle-aged people.
breakfast millet porridge (5g of millet) flower rolls (5g of standard flour) salted duck eggs (5g).
Lunch rice (15g of japonica rice), stir-fried minced meat peas (3g of lean pork, 1g of peas, 5g of vegetable oil, monosodium glutamate and salt), stir-fried shredded pork celery (2g of lean pork, 15g of celery, 5g of vegetable oil, monosodium glutamate and salt), cucumber soup with shrimp skin (5g of cucumber, 2g of laver and shrimp skin).
steamed bread for dinner (15g of standard flour), fried mutton with scallion (5g of lean mutton, 25g of scallion, 6g of vegetable oil and proper amount of salt), plain spinach (15g of spinach, 1g of sesame sauce, monosodium glutamate and proper amount of salt), and towel gourd soup (25g of towel gourd, 2g of gluten and proper amount of coriander).
2g watermelon later.
2. Recipes for the 6-year-old
Example: 6-year-old male, light manual worker.
The following recipes provide 2, kilocalories of energy and 71 grams of protein. Other nutrients basically meet the requirements of the elderly.
breakfast steamed bread (standard flour 4g), milk with eggs (milk 25g, eggs 4g).
baked spring cakes (7g standard flour), fried vegetables (25g pork, 1g mung bean sprouts, 1g spinach, 2g leek, 2g vermicelli, 1g vegetable oil, soy sauce and salt), and red bean millet porridge (35g millet and 15g red bean).
rice for dinner (15g of japonica rice), Chinese cabbage with mushrooms (2g of Chinese cabbage, 1g of mushrooms, 15g of vegetable oil, broth, onion, ginger, cooking wine and salt), shredded carrots (1g of lean pork, 5g of carrots, 5g of winter bamboo shoots, 5g of vegetable oil, ginger, soy sauce and salt).
5 grams of oranges later.
3, 7-year-old people's recipes
Example: 7-year-old male, extremely light manual worker.
The energy of this recipe is 18 kcal, and protein is 65g. Other nutrients meet the needs of the elderly.
breakfast rolls (5g of standard flour) and milk (2g of milk).
lunch dough cake (15g of standard flour), fried leek with shredded pork (25g of shredded pork, 12g of leek, 8g of vegetable oil), three shredded shrimps (1g of dried shrimps, 5g of spinach, 7g of potatoes, 8g of carrots, 5g of vegetable oil), and oyster soup (1g of oyster meat, 3ml of stock,
dinner rice (1g of rice), hairtail with scallion (75g of hairtail, onion, ginger, pepper, vinegar and sugar, 6g of vegetable oil), Chinese cabbage mushroom soup (7g of Chinese cabbage, 1g of dried mushroom, 2g of vermicelli, 1g of oil and 3ml of soup).
5 grams of oranges later.
the heat distribution of three meals for the elderly: breakfast accounts for 3%, lunch and dinner account for 35% respectively.
Middle-aged and elderly women can save some grain and oil according to the above recipes, so as to reduce the energy of 2-3 kilocalories.
(editing blizzard)