What are the nutritious recipes for the summer, please 3Q

Breakfast: 1. Soybean milk, two slices of whole wheat bread, one boiled egg 2, milk, a slice of toast with a piece of ham, a slice of lettuce 3, freshly squeezed juice, bread, boiled eggs 4, porridge, steamed buns, side dishes (to mix them cold, don't eat pickles) Lunch Rice + vegetables Stir-fried vegetables (oily wheat cabbage, water spinach, lotus vegetables, bean sprouts, etc.) Roasted old tofu with green onion Meat dishes (chicken, duck, fish, shrimp, crab, shellfish can be eaten as you like) A clear soup Dinner Porridge, steamed buns, fried mung bean sprouts, cold cucumber, lettuce, vermicelli, shallots mixed with tofu Dinner must be small. It is best to drink a bottle of yogurt every day to enhance gastrointestinal peristalsis, increase probiotics, and eat a fruit between meals This is both nutritious and healthy. Wish.

Breakfast: 1. Soybean milk, two slices of whole wheat bread, one boiled egg 2, milk, sliced toast, a piece of ham and a slice of lettuce 3, freshly squeezed juice, bread, boiled eggs 4, porridge, steamed buns, side dishes (to mix them cold, don't eat pickles) Lunch Rice + vegetables Stir-fried vegetables (oily wheat vegetables, empty cabbage, lotus vegetables, bean sprouts, etc.) Roasted old tofu with green onions Meat dishes (chicken, duck, fish, shrimp, crab, shellfish can be eaten) A clear soup Dinner Porridge, steamed buns, fried mung bean sprouts, cold cucumbers, lettuce, vermicelli, Shallot tofu Dinner must be small. It is best to drink a bottle of yogurt every day to enhance gastrointestinal peristalsis, increase silver probiotics, and eat a fruit between meals This is both nutritious and healthy.

In terms of dietary nourishment, hot days are based on the principles of clearing and tonifying, strengthening the spleen, and dispelling heat and dampness. Fatty, sweet, thick and hot products should not be eaten, but should choose foods with light and nourishing effect, such as duck meat, shrimp, crucian carp, lean meat, edible mushrooms (shiitake mushrooms, mushrooms, oyster mushrooms, white fungus, etc.), barley, etc. After reasonable cooking, it can be made into a variety of delicious dishes, which can not only increase appetite, supplement nutrition, but also cool off and fitness.

In addition, you can also eat mung bean porridge, lentil porridge, lotus leaf porridge, mint porridge and other "antidote porridge", they have a certain effect of driving away the heat and rejuvenating the body, and the taste is delicious. Lotus leaf poria porridge Ingredients: 1 lotus leaf (fresh or dried), 50 grams of Poria cocos, 100 grams of japonica rice or millet, appropriate amount of sugar.

Method: First remove the slag from the lotus leaf decoction, add the poria cocos, washed japonica rice or millet to the medicinal soup, cook it as porridge, and put the sugar into the pot before leaving the pot. Efficacy:

Clear away heat and relieve heat, calm the heart and calm the nerves, stop diarrhea and dysentery (it is also effective for cardiovascular diseases and neurasthenia). Cold lettuce Ingredients: 350 grams of fresh lettuce, appropriate amount of green onion, sesame oil, monosodium glutamate, salt and sugar.

Method: Wash and peel the lettuce, cut it into long strips, put it on a plate and stir with refined salt, marinate for 1 hour, decant to remove the water, add monosodium glutamate and sugar and mix well. Efficacy:

Benefit the five internal organs and pass through the meridians. Creamy winter melon balls Ingredients: 500 grams of winter melon, 20 grams of condensed milk, 10 grams of cooked ham, refined salt, fresh soup, sesame oil, water starch, and monosodium glutamate.

Method: Peel the winter melon, wash and peel the round balls, boil it in boiling water, and pour cold water to cool it. Put the winter melon balls in a large bowl, add salt, monosodium glutamate, and fresh soup to the basket and steam over high heat for 30 minutes.

Put the winter melon balls into the basin, pour the soup into the pot and add condensed milk to boil, thicken with water starch, put the winter melon balls into the pot, pour sesame oil and stir evenly, and finally sprinkle the minced ham out of the pot. Efficacy: Clearing away heat and detoxifying, rejuvenating and removing annoyance, replenishing weakness, and benefiting the spleen and stomach.

Summer is the season when yang energy is at its peak, and it is also the time when the body's metabolism is the most vigorous, and the human body sweats too much and is easy to lose fluid. The diet is much lighter in summer. In summer, the digestive function of the spleen and stomach is relatively weak, so we should eat some foods that clear away heat and detoxify, such as chrysanthemum, celery, cabbage, coriander, bitter gourd, bamboo shoots, cucumber, winter melon, etc.; Fish such as herring, crucian carp, silver carp, etc., these foods can play a role in clearing heat and dissolving fatigue, and have a certain preventive effect on central and intestinal diseases.

In summer, it is advisable to replenish qi in the diet. You can choose some foods that nourish yin and qi, such as carrots, spinach, longan, lychees, peanuts, tomatoes, etc. Eat more, grains, vegetables and fruits to cold their bodies, but raw and cold melons and fruits should be stopped, not overeaten, so as not to be too cold and damage the spleen and stomach.

In this season, it should be mainly to replenish qi and nourish yin, clear heat, such as winter melon, watermelon, lotus root, duck meat, etc., and should not eat more warm and nourishing, greasy and thick products. Crucian carp has the effect of strengthening the spleen and dampness, and appetizing, invigorating blood circulation, warming and lowering qi, and has a good nourishing and therapeutic effect on spleen and stomach weakness, edema, ulcer, tracheitis, asthma and diabetes. The crucian carp meat is tender and fresh, and can be used as porridge, soup, vegetables, snacks, etc.

Especially suitable for making soup, crucian carp soup is not only delicious and fragrant, but also has a strong nourishing effect, which is very suitable for middle-aged and elderly people and the weak after illness, and is also especially suitable for pregnant women. Stewed crucian carp with wolfberry fungus Black fungus nourishes qi and nourishes the stomach, nourishes and lubricates the intestines, detoxifies and cleans the intestines, and can be used for beauty, anti-aging. Crucian carp is highly nutritious and has little fat.

Goji berries can also promote blood circulation, prevent fat accumulation in the liver, and eliminate fatigue. Stewed crucian carp with wolfberry fungus --- comprehensive nutrition without losing its ** effect, it is the best choice for lovers of beauty Grilled crucian carp with green onion Crucian carp is spiny, and some people will be afraid, but as long as it is roasted like this, the thorns will be crispy, and it tastes salty and fragrant. Loach, flat and sweet, can not only replenish the qi, but also dispel dampness, acute and chronic ** eczema is the most suitable food.

It is recorded in the "Southern Yunnan Materia Medica": cooking and treating sores and ringworm. Modern "Sichuan Traditional Chinese Medicine" Yiyun:

Facilitate urination, treat ** itching, itching of scabies. Boiled loach with basil cucumber Wild loach is known for its deliciousness, the combination of perilla and fish is delicious, and the addition of fresh vegetables is nutritionally complete. Garlic enoki crucian carp Enoki mushrooms are highly nutritious and suitable for all ages.

The taste is smooth and tender, and it can be eaten in all seasons. Crucian carp is nutritious, fresh and tender, slightly sweet in the mouth, nourishing qi and strengthening the spleen, and can be eaten frequently. This golden needle crucian carp is fresh and fragrant, the mushroom is tender and smooth, and it can be served with wine and rice.

Entertaining friends and family is also a highlight of the table.