1, each meal varieties as far as possible, small quantities. Great variety of various dishes, soup and staples are using small dishes, small bowl dressed to attract appetite, to ensure that all tonne intake of a variety of nutrients.
2 dishes with meat and vegetables should pay attention to. Fish, meat and vegetables, soy products and whole grains each half, to ensure that, while cellulose and vitamin absorption.
3, a day not forget to eat milk dairy products, eat more women than men twice. Milk, yogurt is rich in protein, calcium, vitamin A and vitamin B-component.
4, meat to eat for at least 50 grams per person per day, but not more than 100 grams, the elderly should drink plenty of broth.
5, every day, eat fish, but fish should be more than other poultry. Fish is rich in nucleic acids to cells in newborn and diluted blood EPA, can prevent myocardial infarction, lead to a better absorption of animal protein.
6, eat an egg, along with the rice to eat. An egg containing the body of 8 essential amino acids and rich in vitamins, while the rice just a lack of amino acids. Both at the same time to eat, can lead people to better absorb the protein in rice, but also control the diet of calories.
7, cooking put less salt, add the amount of vinegar, garlic, mustard, chili peppers and spices and other spices to make vegetables taste better. Many Japanese dishes have to add mustard oil.
8, eat at least once a day, soy foods like tofu. Soy is rich in vegetable protein, cellulose, amino acids and vitamins, but also easy to digest, is old age disease-resistant high quality goods.
9, lunch and dinner every day there must be an algae, or seaweed soup dish, the Japanese generally eat kelp, seaweed, and agar.
10, before meals Yichi tomatoes, oranges and apples and other nutritious fruits, so that greater intake of vitamins.
Talking about what to eat breakfast, get up early a bowl of porridge or soup better and better. For thousands of years, porridge and soup has always been favored by Chinese and 100 to eat tire. It can regulate appetite, increase appetite, to add body needs water. It is delicious, throat easy to eat, nutritious and easy to digest, it is health care Jiapin.
Yang Wei Tang morning
Ingredients: 50 grams of red dates, with silkworm chrysalis cocoon 20, regular white sugar.
Practices:
1, the wash of red dates, and the cocoon with the wok, add 800 grams of water.
2, low heat slowly changed fried after boiling for 15 minutes.
3, filter juice into the bowl, add sugar, seasoning Serve.
Efficacy: soup sweet the United States, Yangwei spleen, lungs and Sheng Jin.
Jujube Longan egg soup
Materials: 1 2 ginger, jujube 3-5 tablets, longans 2-3 tablets, 1-2 eggs, brown sugar right amount
Production Method:
Dry saute the ginger shred a bowl of water added, and red dates longan into the boil at the same time until after the jujube Zhulan into two poached cooked, clean wok when the amount of brown sugar into.
Efficacy: qi, promoting blood circulation, beauty, promote blood circulation. This breakfast insist on eating, can improve the color, lose pass blood, so that the face rosy.
Sooner or later, Yang Wei Zhou
Ingredients: rice 50 grams, jujube 10, lotus 20 grams.
Practices:
1, lotus seeds with warm water soft, go to the core, rice panning clean, jujube wash.
2, into the pot with the three, plus amount of water, stir to boil, the text Huoao Zhu Chengyu.
3, according to individual taste seasoning food after the morning and evening.
Efficacy: Yangwei spleen, but also prevention and treatment of iron deficiency anemia.
Breakfast with be reasonable.
Reasonable and refers to the rich water and nutrition. Milk, soy milk meet the above requirements, alternatively, should be coupled with other "dry point" because the cereal in the body can quickly break down into glucose, corrected after the night may have a low blood sugar, and increase the vitality of the brain and human milk, soy milk in the utilization of nutrients. Therefore, cereal is indispensable. But this kind of food digestion faster than 23 hours may feel hungry (especially eating Pao Fan, porridge), so also need the right amount of protein and fat, eggs, soy products, lean meat, peanut, etc. Not only can such of food in the stomach to stay longer, but also people throughout the morning energy.
Also need to eat a little fruit and vegetables, not only to complement the water-soluble vitamins and fiber, but also because fruit and vegetables, calcium, potassium, magnesium and other minerals, is alkaline food, you can and in meat, eggs, cereals, etc. Food in the body-generated acid radical oxidation to achieve acid-base balance. Breakfast should not be too much oil, especially fried foods, or would increase the heavy burden of gastrointestinal and make excessive fat intake. Do not always bring instant noodles for breakfast, instant noodles apart from carbohydrates, with little protein, fat, vitamins and minerals. The first morning meal, it should be enjoyed hot rice porridge, hot oatmeal, hot goat milk, hot Douhua, hot soy milk, sesame paste, mountain ones for and so on, and then pair it with eating vegetables, bread, sandwiches, fruit, snacks and so on. Because milk easily Sheng Tan, easy to allergies, so drink milk are less suited to the trachea, stomach, skin, poor people and humid climate region, human consumption.
