Ancient people have long said: "five grains for nutrition, five animals for the benefit of five dishes for filling, five fruits for help", all kinds of food in the diet have a place. Nutritionists have also warned us that there is no useless food in the world, and there is no perfect food. The beauty of food lies in the rational mix and match, complementing each other's strengths and weaknesses.
Food matching is not difficult, nutritionists in various countries is a common method of food selection by category: cereals, legumes, vegetables, fruits, dairy, fish, meat, eggs, each choose one or several can be. But from the cooking point of view, according to the color of food selection is not a simple and easy way, but also more food on the table looks colorful, tempting appetite it!
By color, food can be divided into the following six categories:
White: tofu, soy milk, milk, yogurt, cheese - rich in calcium and protein. You need to drink 1 glass of milk (250 grams) or half a box of tofu (125 grams) every day.
Black: fungus, shiitake mushrooms, kelp, black sesame seeds - contains a lot of trace elements and soluble dietary fiber, which has anti-aging, de-pollution and prevention of chronic diseases. Eating 10 grams of dried products a day can achieve health effects.
Red: beef and lamb, offal, but also fish - rich in heme iron, B vitamins and protein. Eating 100 grams a day is enough to supply the protein and iron needed to give women a rosy complexion.
Green: leafy greens, green peppers, beans and other vegetables - rich in vitamin C, vitamin K, magnesium and insoluble dietary fiber, improve resistance and prevent a variety of cancers, you can eat 300-500 grams a day.
Yellow: carrots, pumpkins, sweet potatoes, mangoes, oranges, pineapples and other fruits - rich in carotenoids and other antioxidants, you can eat 100 grams - 300 grams a day.
Beige: rice, flour, millet, oats and other various grains and miscellaneous legumes - rich in starch, vitamin B1 and niacin, as well as some minerals, coarse grains and legumes among the many dietary fiber. Women need 200-300 grams a day, at least not less than 150 grams (equivalent to three taels of rice cooked rice).
According to this way of division, the "colorful" people a day a day food in the above color food is essential to ensure a perfect balance of nutrients. Look at the following menu:
1 Beige food - red beans, barley, dates steamed rice (red beans, barley rice, round-grained rice, jujube)
Comments: red beans and barley B vitamins content is high, but also contains a lot of dietary fiber, with the prevention of diabetes, enhance the sense of satiety, prevention of constipation and edema Role, and rice with the consumption of very. Red dates not only replenish blood and nourish the face, but also increase the aroma of rice.
Tips: Soak red beans and barley rice in water for a few hours beforehand so that they cook faster and don't leave a hard center that prevents the soft taste of the rice.
2 White food - skinny eggs and shrimp mixed with tofu
Comments: easy to make, refreshing and delicious, but rich in protein and calcium. This is a good summer cold dish, tofu, skin eggs and shrimp are cool, is conducive to remove dry heat.
Tips: Shrimp can be replaced with soaked seaweed. Seaweed is also very high in calcium, and tofu with not only taste delicious and nutritional coordination.
3 black food - green beans three mushroom soup (fungus, shiitake mushrooms, white mushrooms)
Comments: mushrooms have always had the image of health food, which contains fungal polysaccharides are mostly with immune regulation, cancer prevention and anti-cancer, lipid lowering and lowering the sugar effect. In addition, mushrooms are extremely low in calories, filling but not fattening, and are especially popular with women. Together with the protein and soy isoflavones rich green beans (green beans are the sister of soybeans, with similar nutritional value), the nutritional health effects are more comprehensive.
Enjoined: the quality of mushrooms need special attention, adulterated fungus, spoiled mushrooms, etc. can never be used.
4 red food - onions and asparagus burst chicken heart
Comments: the heart belongs to the visceral class, many women are discouraged. In fact, this is an unnecessary worry, because the heart is different from the liver and kidneys, in which the fat and cholesterol content is low, and is not involved in the excretion of waste and pollution, so it can be eaten without fear. What's more, the heart contains much higher levels of micronutrients such as vitamin B1, B2, niacin, iron, zinc and copper than the muscle part.
The advice: broiler heart surface has some grease, should be removed, can further reduce the fat content.
5 Green food - a collection of delicious seasonal vegetables (broccoli, kale tips, pinto beans, celery, lilies, crab roe)
Comments: broccoli and kale are among the most nutrient-rich vegetables and have a powerful anti-cancer effect. Celery and parsnips are rich in insoluble fiber and calcium, while lilies are a traditional tonic.
Tip: It's important to keep several vegetables at the right level of ripeness individually in order to preserve the nutrients and refreshing flavor in them.
6 Yellow food - honey pumpkin (pumpkin, yam, red dates, white fruit)
Comments: pumpkin is rich in carotene, is on the list of anti-cancer food, but also has the effect of lowering blood sugar and weight loss. Together with red dates, which nourish blood and skin, yam, which nourishes the middle and strengthens the qi, and white fruits, which moisturize the lungs and resolve phlegm, it not only replenishes nutrients and prevents aging, but also has a multifaceted toning effect on women's bodies.
Enjoined: some women are afraid to eat this sweet because of weight concerns, may wish to switch to other flavors.
Reference recipes for brain workers
As a brain worker, how to provide comprehensive nutrition for the brain through the daily diet, to maintain brain power and improve work efficiency? Here's a list of brain-boosting meals for your reference.
Breakfast:
A day's work begins in the morning. The importance of breakfast is to wake up your brain and energize you for the day.
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 refried beans (100 grams)
Nutritional comments:
Crude grains are rich in B vitamins, which are important in safeguarding the blood supply to the brain.
Soybeans and egg yolks contain phospholipids, which are beneficial to intellectual development; the lysine and vitamin B content in red beans, which ranks first among all kinds of beans;
Vitamins in vegetables can strengthen the function of brain cell proteins, such as volatile oil contained in celery can stimulate the entire human nervous system, promote the excitability of brain cells, and stimulate the human sense of inspiration and creativity;
Fats are the The basic components of human body cells, if the fat is insufficient, will cause human brain degeneration, so breakfast may add some meat food;
Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B and so on, it is the traditional brain-healthy food, which can maintain the normal function of the brain.
Lunch:
Often the morning is a highly concentrated period of mental labor, the thinking process is strengthened, intracellular substances and neurotransmitter consumption increased, 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.
Example menu:
1. braised prawns (100 grams) + mushroom choy sum (50 grams) + nori and tofu soup (1 small bowl) + rice (1 small bowl)
2. stewed beef with carrots (100 grams) + sautéed pea shoots (50 grams) + mahjong rolls (1~2)
Nutritional comments:
l Beef, tofu are protein-rich foods, sea shrimp are rich in fatty acids, which can provide energy for the brain and keep people focused for a long time;
l Carrots can accelerate the brain's metabolism, with the effect of improving memory;
l Seaweed is rich in iodine, which can alleviate psychological tension and improve the state of mind;
l Fungus and mushrooms can remove the body's garbage to ensure that the brain's supply of oxygen It's a good idea to have a good meal.
Dinner:
After a day's hard work, dinner should be a peaceful and quiet one, adjusting the state of the brain, helping the body to relax and rest as soon as possible, and enter the dreamland smoothly.
Menu example:
1. 糟溜鱼片(50g)+蒜蓉西兰花(100g)+ 小米稀饭(1小碗)或馒头(1/2个)
2. 魚香肝尖(50g)+肉丝炒莴苣(50g)+莲子银耳羹(1小碗)+米饭(1/2小碗)
Nutritional comments:
l Animal liver is rich in lecithin, fish and shrimp and deep-water sea fish, such as sardines, tuna, etc. contain DHA, EPA, are able to maintain the normal function of brain cells.
l 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 and dreams, which can help the brain to get enough rest.
Small snacks between meals:
Sesame crackers (1~2 pieces);
Agelic gonjubes (6~8pcs);
Honey walnuts (3pcs);
Banana (1pc);
Strawberries (150g)
Choose any 2 items of food listed above.
Nutritional comments:
l Walnuts are very rich in linoleic acid, which can help the blood flow in the brain, suitable for long time energy concentration and excessive brain consumption;
l Jujubes contain proteins, fats, sugars, calcium, phosphorus, iron, carotene, etc., has a good blood and tranquilize the mind, replenishment of the role of the middle qi, but also tranquilize the mind and improve the intellect, and often take it can make the
l Sesame not only improves the role of the medulla oblongata, but also smooths the blood;
l Strawberries are sweet and sour, rich in vitamin C and pectin, and 150 grams of strawberries a day can eliminate tension and produce a sense of comfort;
l Bananas are rich in serotonin, a variety of vitamins and trace elements of potassium, which provides tyrosine to the brain, making people more energetic and attentive. that makes people energetic, focused and mentally stable.
Brain workers diet 4 taboos
1. 忌饮食过饱：吃得过饱后，大脑有一种叫 "纤维芽细胞生长因 "的物质，会明显增加，使大脑节奏减慢，效率降低。
2. Avoid eating sweets: sugar in the body too much, can make the body fluid to change its alkaline normal state, become acidic, causing a decline in brain function, mental instability, memory laxity, slow reaction.
3. Avoid eating fried food: fried food contains more lipid peroxide, which can cause premature aging of brain cells, and should not be eaten.
4. Avoid over-refined staple foods: eating only refined rice and noodles and other staples will destroy the acid-base balance in the blood and consume a lot of vitamins, which can easily cause fatigue, forgetfulness, agitation and so on.
Eat like a prince in the morning, eat like an emperor at noon, and eat like a beggar at night.
Eat more in the morning because breakfast can make a person a day both work and study will have the spirit.
To eat well at noon, because there is an afternoon of work and study.
Eat less at night and have some vegetables or soup.
It is better to have 3:2:1
.