Tuesday's staple food: Hangzhou steamed buns 50g (2 pieces) Non-staple food: spiced tea eggs 1 side dish: Babaocai 1 serving (one small dish) soup: 50g of small wonton. Nutritional components: calorie 5785kcal, protein 28. 0g, fat 2 1. 9g, and carbohydrate. Vitamin B 1 0. 50mg, vitamin B20. 30mg, vitamin C 0. 20mg, calcium 62. 84mg, iron 7. 42mg, zinc 3. 29mg and copper 0.34mg.
Wednesday's staple food: chocolate omelet 1 1-2 pieces of non-staple food: spicy chicken wings 1-2 side dishes: hot and sour melon strips1serving soup, 300ml of pure fresh milk, nutrients: calories 74 1. 7 kcal protein 27. 6g fat 32. 3g carbohydrate 85. 0g vitamin A/. Kloc-0/ O. 19mg vitamin B2 0. 53mg vitamin C 9. 99mg calcium 333. 05mg iron 4. 83mg zinc 3. 65mg copper1.36mg.
Thursday's staple food: 50 grams of Milk King Bao, non-staple food: tenderloin (cooked food) 1-2 pieces of side dishes: mixed with three shreds (carrots, peppers, potatoes)1serving soup: 50 grams of black rice and purple rice porridge. Nutrition: calories 58 1. 7 kcal, protein 26. Vitamin A 142.99, microgram vitamin B 1 0. 2 1mg, vitamin B2 0. 20mg, vitamin C 13. 54mg, calcium 43. 29mg, iron 4. 76mg and zinc 4. 84mg.
Friday's staple food: shrimp burger 1 non-staple food: vegetable salad 1 soup: pea paste cream soup 1 serving nutrients: calorie 7046. kcal, protein 19. 6g, fat 40. 1g, carbohydrate 60. Vitamin B 1 0 13mg, vitamin B20. 15mg, vitamin C 28. 44mg, calcium 153. 33mg, iron 4. 52mg, zinc 2. 77mg and copper 0. 5mg.
Saturday's staple food: 50 grams of bean paste bag, non-staple food: 2 side dishes of sauce chicken liver: mixed red bean in snow 1 serving soup: 50 grams of white fungus, longan and coix seed porridge, nutrients: calories 690. 2 kcal, protein 27. 0g, fat 15. 5g, carbohydrate1/kloc-. Vitamin A 1 1. 69g, microgram vitamin B 1 0. 38mg, vitamin B2 0. 23mg, vitamin C2. 19mg, calcium 177. 85mg, iron 8. 22mg, zinc. Please try to do it.
(1) Porridge with minced meat, bean paste buns and celery bean curd Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots.
Bean paste bag: flour, red bean paste, preserved fruit, lard.
Celery dried bean curd: celery, dried bean curd, shredded water bamboo and mushrooms.
(2) Oatmeal porridge, vegetable meat buns and assorted pickles
Oatmeal porridge: oatmeal, shredded ham, carrot powder, coriander.
Vegetable and meat buns: flour, minced meat, pickled Chinese cabbage, dried bean curd and mushrooms.
Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.
(3) black date porridge, fresh meat buns, dried chicory and asparagus beans
Black jujube porridge: japonica rice, glutinous rice, jujube, walnut.
Fresh meat cage: flour, minced meat, winter bamboo shoots, mushrooms.
Dried chicory bamboo shoots: chicory bamboo shoots, dried bean curd, carrots and mushrooms.
(4) preserved egg porridge, jam packets, and minced pork with preserved vegetables.
Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.
Jam bag: flour, jam, walnuts, milk.
Sauerkraut: Sauerkraut, minced meat, potatoes, carrots.
(5) Wonton with vegetable meat, gingko cake and quail eggs
Wonton with vegetable meat: flour, minced meat, pickled Chinese cabbage, mushrooms and ginger.
Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.
Quail eggs: quail eggs, mung bean sprouts, shredded green peppers.
After a night's sleep and rest, the body is fully prepared for a day's work and study. At this time, it is really necessary to take in rich nutrition to cope with the consumption of the whole day. What harm will it bring if you don't eat breakfast?
First, it causes hypoglycemia, pallor, weakness of limbs, listlessness and even shock.
Second, the lack of brain energy seriously affects memory.
Third, it is prone to chronic diseases such as gastritis and ulcer.
Fourth, induce gallstones.
Therefore, we should not only eat breakfast, but also attach great importance to the quality of breakfast. Some people think that "breakfast is gold, lunch is silver and dinner is copper". Eating nutritious breakfast every day is one of the elements to prolong life.
Nutritionists believe that breakfast with good nutritional quality should include four parts: grain, animal food, milk and vegetables and fruits. Expert research also found that students who eat breakfast with sufficient energy and balanced ratio are better than those who eat breakfast with unreasonable nutrition in terms of digital application, creative imagination and physical endurance. Under normal circumstances, middle school students' daily breakfast intake of nutrients should reach the ingredients and amounts listed in the table below:
Protein 95.9 grams of fat 52.6 grams of carbohydrates 366.5 grams of calories 23 19. 1 kcal vitamin A 269.9 micrograms of carotene 4.6 milligrams of retinol equivalent 1037.4 micrograms of vitamin b1.4 milligrams of vitamin B2/kloc-. 0.3mg vitamin C191.0mg vitamin E 35.6 calcium 960.0mg iron 28.2mg zinc15.2mg nutritionists believe that human nutrients must conform to the pagoda of balanced diet. The pagoda of balanced diet is divided into five layers, including the main types of food we should eat every day. The location and area of each floor of the pagoda are different, which to some extent reflects the position and proportion of various foods in the diet.
The first floor (bottom floor): cereals. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of cereals mixed with them than to eat one alone. Everyone should eat 350~500 grams a day.
The second floor: vegetables and fruits. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics, so they can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrients, so dark vegetables and fruits should be used more. Eat 400~500 grams of vegetables and 0/00 ~ 200 grams of fruit/kloc-every day.
The third layer: fish, shrimp, meat and eggs (meat includes livestock meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. They have different nutrient contents. Should eat 150~200 grams every day.
The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it has high calcium content and high utilization rate, and is an excellent source of natural calcium. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g of fresh milk and eat 50 ~100g of beans and bean products every day.
The fifth floor (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day.
Attention young friends:
1.On the food pagoda, you see five kinds of food you need every day. They can't replace each other. You need every kind of food to keep healthy.
2. All kinds of foods in the same floor of the pagoda contain similar nutrients, so they should be replaced frequently in the diet to make the diet rich and colorful. And the more varieties you eat, the more comprehensive the nutrients you consume.
3. In daily life, it is not always necessary to eat every kind of food according to the recommended amount of "pagoda" every day. If you don't have to eat 50 grams of fish every day, you can eat fish 2~3 times a week, each time 150~200 grams. It is important that the daily diet should include all kinds of food in the pagoda, and always follow the general proportion of all kinds of food in each layer of the pagoda. Second, how do we eat breakfast?
Get rid of your bad habit of skipping breakfast or dealing with it casually! A nutritious breakfast can make you energetic all day!
The ideal breakfast should master two principles:
Dining time: Generally speaking, it is most appropriate to have breakfast 20-30 minutes after getting up, because people have the strongest appetite at this time.
Nutrition collocation: the basic principles are: the main and auxiliary complement each other, the balance between dryness and thinness, and the collocation of meat and vegetables. The following nutrients must be paid attention to when you eat in the morning: a carbohydrates. The movement of human brain and nerve cells must rely on sugar to generate energy. Therefore, you can eat some starchy foods such as steamed bread, bread, porridge and so on. The calories provided by breakfast should account for 30% of the whole day. Mainly depends on the staple food, so breakfast must be eaten well. B protein food. Whether the human body can maintain abundant energy mainly depends on the protein eaten for breakfast. Therefore, breakfast should be accompanied by a certain amount of protein animals such as eggs, dried meat floss, bean products and other foods. Vitamin c is the most easily overlooked. It is best to have some hot and sour vegetables, mixed dishes, pickles, vegetable salads, fruit salads and so on. Breakfast rule: calorie calculation
Calculate how many calories you need in a day to maintain your basic motivation, and allocate 1/3 calories to breakfast intake. Don't worry about the problem of fat accumulation caused by too many calories. During the day, the metabolic rate is high, nutrients are easily absorbed, and heat energy is easily digested.
Breakfast rule: complex sugar
Take more energy from complex carbohydrates, such as whole grain products such as whole wheat bread. This starch is easy to decompose and provides you with energy and various nutrients quickly.
Breakfast rule: water supplement
Water supplement is also important in the morning. Nutritionists suggest that it is best to replenish 1/3 in the morning, and drink 200cc boiling water to activate the stomach before eating, or drink yogurt products to help digestion after eating.
Breakfast rule: light
Meals with too much fat will slow down the blood circulation rate and reduce the oxygen content in the blood.
The breakfast menu should be light and balanced. If you really can't help it, you can eat it once or twice a week. If you want to be refreshed and full of vitality in the crowd every day, start from today. The staple food: bread slices, 2 pieces of non-staple food, ham side dishes, red fruit sauce soup soup, bird's nest lotus seed soup 1 serving, nutrients: calorie 570. 2 kcal, protein 19. 2g, fat 9. 5g, carbohydrate1serving. Micrograms of vitamin B 1 0. 28mg, vitamin B2 0.24mg, vitamin C 16.44mg, calcium 85. 09mg, iron 4. 2 1mg, zinc 2. 26mg and copper 0. 65mg.
3. I recommend a weekly breakfast recipe: milk 1 bag, nutritious grains 1 bag, fresh meat packets1-3, and a banana on Mondays, Wednesdays and Fridays; Tuesdays, Thursdays and Saturdays: rice congee bowl (1 00g), fried eggs 1 each, steamed dumplings Bao (vegetable Bao) 1 each, yogurt1bottle.