What is good for breakfast and lunch? What should be eaten for breakfast, lunch, dinner

Eat a good breakfast and a full lunch. Choose high-protein and high-fat foods such as milk for breakfast. Meat for lunch is essential.

Breakfast is best for porridge

Don't look at the breakfast to eat less, but in fact, it also accounts for 30% of the whole day's diet, and it is important to choose what to eat. A perfect breakfast should have 4 elements.

1.Carbohydrates.

It is our staple food, such as porridge, noodles, steamed buns, bread, etc. After a night of depletion, the glycogen in the body is obviously not enough, and it is necessary to replenish carbohydrates (sugar) in time to avoid hypoglycemia.

2.High-quality protein.

Including milk, yogurt, soy milk, eggs, meat, etc. Eating only carbohydrates is not enough to provide the energy to support our physical activity. It also needs to be added with high-quality protein to allow the body to continuously release energy.

3.Vitamins, fiber.

In 2016, the "Dietary Guidelines for Residents" published a new formulation of "vegetables in meals". Eating vegetables for breakfast is more likely to reach the target of 300 to 500 g per day, and can meet the needs of vitamin, mineral and dietary fibre intake.

4.High-quality fats.

Fat intake is also an important part of the diet. You can mix soaked oats with nuts, yogurt, and fruits, which have a good taste, sufficient nutrition, and a full stomach, and are not easy to gain weight.

A more detailed analysis could be done

Western breakfast is commonly paired with: omelette, bread, sandwich + milk + fruit and vegetable platter.

Common Chinese breakfast pairings: porridge, oatmeal, noodles, eggs, steamed buns + milk, soy milk, yogurt + fruits and vegetables.

There are many kinds of porridge, sugar friends want to eat less white rice porridge, you can choose multigrain porridge, add a variety of beans and grains, the health effect and satiety function is better.

In addition, I would like to remind you that if you make your own Western-style breakfast, you should choose whole wheat bread and add less butter, mayonnaise, etc., which are relatively high calorie substances and may be a hidden fat-causing factor.

For cooking a Chinese breakfast, the content of the noodles should be richer, such as putting an egg, a few slices of vegetables and tomatoes, so that they are not boring.

In addition, a reasonable amount of breakfast should be: by the time of lunch, there is only a little hunger. If you are too hungry, you have eaten less; If you are too full, it means that you have eaten too much, and you should adjust the amount and type.

Lunch is the most reasonable

For lunch, meat intake is important. You can choose red meat (pork loin, lean meat), white meat (chicken breast) and aquatic products (hairtail, eel), which are low in fat and high in protein. Vegetables can be carrots, asparagus, bitter gourd, purple cabbage, fungus, etc.

Dinner, depending on what you ate during the day

For dinner, you can eat or drink porridge. The principle of dinner is to eat more vegetables, whole grains, fish and shrimp, and less meat. Most of us don't eat a lot of vegetables for brunch, so we have to make up for dinner.

Have a good breakfast! Because you are hungry all night (more than ten hours), you should mainly eat nutritious foods, such as milk, eggs, bread and cakes.

Lunch should be full! At noon, rice (pasta), stir-fried meat, stew, etc. should be the main food.

Eat less at dinner to avoid gaining weight or accumulating food, so you can eat porridge, noodles, steamed buns, etc. in the evening.

Breakfast should be full.

You can have some bread and milk for breakfast.

Dumplings or noodles.

Lunch should be better.

Eat some beef. and green vegetables with rice.

Eat less for dinner, drink some porridge and eat some greens.

It is best to eat a balanced diet.

Breakfast can be rich and nutritious, you can eat some high-protein eggs and milk, eat some fruits and vegetables, at noon should also be rich, at night eat a little less!

There are also occasional ways to eat whatever you want, because when the body lacks a certain substance, it means that the body is deficient in that substance.

You can eat some steamed buns or steamed buns for breakfast, you should eat some rice or cakes for lunch, and in the evening you have to eat something that is good for digestion, such as milk bread.

Hello, glad you asked, your question was.

This problem is relatively big, and Chinese cuisine has a long history.

If you want to list a recipe for breakfast, lunch and dinner, then you can list dozens of books.

However, according to the current science, breakfast should be nutritious enough.

Don't deal with porridge, pickles, tofu and milk like before.

It's best to have eggs, meat, and stuff like that, with milk.

Dinner should be simple and not eat too much, so as not to increase the burden on the gastrointestinal tract at night.

Chinese food adapts to today's fast-paced life.

You can eat it more simply.

Buy your favorite ones for breakfast and lunch as you like. Breakfast is a lot of bread, and then lunch is eaten.

What should be eaten for breakfast, lunch, dinnerThis depends on personal taste. Reasonable and nutritious collocation, as the saying goes, eat well in the morning, eat full at noon, eat less at night, as long as you follow this principle to eat anything.

What should be eaten for breakfast, lunch, dinnerEat a little simpler for breakfast, steamed buns, soy milk, or fried fritters, tofu brain, steamed buns for lunch, stir-fried meat dishes, or rice stir-fried vegetables, and eat some digestible things for dinner, then boil some millet porridge and eat some steamed buns.

Eat a little bit of this egg in the morning, you can eat milk bread, you must eat a good lunch meal, and eat a little less for dinner. It's still a little better for the body.

What should be eaten for breakfast, lunch, dinnerIt should be reasonably matched, with a good breakfast, a full lunch, and a small dinner. Meat and vegetables are paired with reasonable nutrition.

Breakfast, lunch, and dinner should have protein, fruits and vegetables.

Do you mean ** meals? **Meals should be consumed according to calories. Ordinary ones are just whatever!

You can drink some in the morningPorridgePair oneEggsand add another plateChilled cucumber strips,It is nutritious and replenishes physical strength. Let's take a look at a delicious vegetable and seafood porridge:

Ingredients Preparation:PrawnsRice, shallots,CarrotsShiitake mushroomsBroccoli

Steps

1.First of all, we prepare the right amountRiceRinse it several times with clean water, wash the dust and impurities on it, then pour it out, drain the water and put it in the refrigerator for 2 hours.

2.Prepare a fewFresh shrimp, cut off the shrimp whiskers and legs, cut off the shrimp head and put it aside for later use, peel out the shrimp and pick out the shrimp line with a toothpick.

3.Cut a few shallots into sectionsCarrotsHalf a root is first cut into slices and then dicedBroccoliRemove the rhizomes, cut them into small pieces and wash them in clean water, and then prepare a few dried shiitake mushrooms and soak them in hot waterShiitake mushroomsIt can replace chicken essence to increase the natural umami taste.

4.Then take out the frozen rice, and grab the sticky ones with your hands, and after the rice is frozen, a honeycomb-shaped hole will be formed inside, which can speed up the gelatinization speed and reduce the cooking time, and the porridge cooked is very sticky.

5.After all the ingredients are ready, we start to make, heat the casserole and add a little oil to the pan, put in the green onion and shrimp head when the oil temperature is 50% hot, turn on low heat to fry the shrimp oil, stir-fry the green onion until fragrant, then add an appropriate amount of boiling water, pour in the prepared rice and stir in one direction.

6.Note that you must add boiling water and keep stirring, so that the porridge will not be glued and can reduce the boiling time, after the fire is boiled, turn to low heat and boil for 8 minutes, and then wash the soaked soft mushrooms, remove the roots and cut them into small pieces for later use.

After a few minutes, the rice porridge has been boiled very fragrant, and we put itShrimpShiitake mushroomsBroccoliwithCarrotsPour into the pot, cook until the rice porridge boils again and turn to low heat to start seasoning, add 3 grams of salt, 2 grams of pepper, continue to boil, after all the ingredients are cooked, you can turn off the heat and serve on the table, the cooked shrimp porridge is rich and viscous and full of fragrance.

1. Whole wheat bread.

Many people are accustomed to choosing bread for breakfast, but in fact, whole wheat bread is the healthiest choice for bread. Whole wheat bread is characterized by a slightly brown color, and many small grains of wheat bran can be seen with the naked eye, and the texture is relatively coarse, but it has an aroma. Because its nutritional value is higher than that of white bread, it is rich in crude fiber, vitamin E, and minerals such as zinc and potassium, which has great benefits for the human body.

2. Eggs. Eggs were named "the most nutritious breakfast in the world" by a magazine. One egg yolk has the same amount of antioxidants as an apple.

Moreover, eggs contain more vitamin B2, which can decompose and oxidize carcinogens in the human body. The trace elements in eggs, such as selenium and zinc, also have anti-cancer effects. Based on an analysis of human cancer mortality worldwide, it was found that cancer mortality is inversely proportional to selenium intake.

3. Strawberries. Strawberries are highly nutritious, containing fructose, sucrose, citric acid, malic acid, salicylic acid, amino acids, and minerals such as calcium, phosphorus, and iron. In addition, it also contains a variety of vitamins, especially vitamin C is very rich, every 100 grams of strawberries contain 60 mg of vitamin C, which can activate cells and have a tonic effect on the stomach and intestines.

4. Cooked meat. Cooked meat is known to provide high-quality protein and high-energy fats, as well as certain vitamins and minerals, which are inseparable from the healthy growth, intellectual development, and physical durability of our body.

Moreover, when raw meat is cooked, some flavor-forming substances will be dissolved, and these flavor-forming substances are extracts, which can promote appetite and increase the secretion of digestive juices, which is conducive to the digestion and absorption of ingested substances by the stomach and intestines.

Moreover, eating a piece of meat for breakfast is more conducive to the consumption of the morning, which has a great positive effect on maintaining energy.

Eat foods rich in high-quality protein, such as eggs, milk, etc., for breakfast. In the past dynasties, there is a saying that the plan of the year lies in the spring and the plan of the day lies in the morning, which shows that the morning is very important for the activities of the day, in fact, breakfast is also, and it is also the most important among the three meals of the day. Breakfast must be nutritious, a day's activities can have energy, so it is recommended to consume eggs, milk, meat, etc. rich in high-quality protein, generally after eating breakfast in the morning to work or study, need to consume more energy, taking eggs and milk can not only supplement the required energy, morning activities can also promote gastrointestinal activities to help digestion and absorption of food, so as not to cause stagnation of diet.

Therefore, breakfast must be eaten, and it should be high in nutrition and protein.

The best time to eat breakfast is between 5:30 and 8:30 in the morning, because this time is the most active period of the body's cells, which need to replenish energy to promote the body's metabolism and maintain the normal operation of the body. A nutritious and healthy breakfast must include protein, vitamin C, and fiber. You can eat some whole grains, because protein makes you feel full easily, which helps the body control your appetite and how much you eat.

1. Eat bread for breakfast and drink milk or coffee, which is convenient and trouble-free. However, bread should pay attention to the choice of whole wheat bread, oatmeal, etc., peanut butter is appropriate, and margarine is mostly hydrogenated to form a trans fatty acid, which has been proven to be related to cardiovascular diseases, and regular consumption is not good for health.

2. Two slices of toast with peanut butter and cream, and a bottle of low-fat milk or yogurt, which is a more appropriate choice. If you have time, prepare some lettuce, tomatoes, and cucumbers to eat, and the nutrition will be more balanced.

First of all, it is certain that the moderate intake of some food for breakfast is very beneficial to the human body, and you can choose the following types of food hall things:

1. Cereals, such as whole wheat biscuits, bread, cereals, etc.

2. Milk and soy products, such as milk, can provide the human body with rich protein and appropriate calcium.

3. Fruits, such as citrus and apples, contain a large amount of vitamin C, which can provide some trace elements needed by the human body.

4. For example, ingesting meat products, such as chicken or beef.

5. Consume some vegetables in moderation.

Based on the above points, not all people can achieve a balanced diet, and trying to eat rich, balanced, and balanced foods is the most meaningful for the human body.