How to supplement nutrition comprehensively? How to get nutrition fast

1. Eat corn and beans together to supplement protein. Because plant proteins are incomplete, vegetarians may be deficient in one or several essential amino acids. When eating cereals and beans together, it can improve the quality of protein, and red bean rice and eight-treasure rice are good choices.

2. Whole grains and nuts are supplemented with zinc and iron. Vegetarianism is prone to iron deficiency, resulting in anemia and paleness; Eating a vegetarian diet can also cause zinc deficiency and affect the normal development of the body. Eat more whole grains, soy products, stone fruits, and brown sugar to supplement zinc and iron.

For example, use whole wheat bread instead of ordinary bread, brown sugar instead of white sugar, and eat more black foods such as black rice, black sesame seeds, and black fungus.

3. Eat more seafood to supplement vitamins. Foods such as organ meats, eggs, and milk are rich in vitamins, but vegetarians often do not get them. Regular consumption of foods such as seaweed, seaweed, and kelp can increase vitamin B12 intake.

At the same time, it is better to take some more multivitamins. <>

4. Vegetarians should avoid eating a single food, and should eat cereals, beans, potatoes, vegetables, fresh fruits and other major foods every day, plus an appropriate amount of oil and other condiments. In addition, be sure to eat on time, it is best to add two or three side meals in addition to the three main meals, eat some soy milk, red dates, peanuts, walnuts, etc. Also pay more attention to the sun and exercise.

The comprehensive nutrition is related to the health of the human body, so how to supplement nutrition comprehensively? In general, there are two methods, one is nutritional meal preparation, and the other is nutritional supplementation.

Nutritious meals are very common abroad, but they have not attracted attention in China.

Nutritional catering is to design a day, a week or a month of recipes according to the needs of people's bodies and the content of various nutrients in food, so that the proportion of protein, fat, carbohydrates, vitamins and minerals and other nutrients ingested by the human body is reasonable, that is, to achieve a balanced diet. To put it simply, it requires a variety of dietary structures, including grains, meat, fruits, and vegetables.

Heat energy is the heat source of life activities, lack of heat energy, blood sugar in the human body drops, it will feel tired and weak, and then affect the efficiency of work and study, but too much heat storage will make the human body fat, and will also cause a variety of diseases.

Protein is one of the most needed nutrients for the human body, and all organs and cells of the human body are made of protein, and the human body has to renew half of its protein every 80 days on average. Therefore, protein intake is not only a need for the physical growth of children and adolescents, but also a need for adults. A balanced diet should first meet the body's caloric needs, and the percentages of the three major thermogenic nutrients in total calories should be:

Protein 10 15 , fat 20 30 , carbohydrates 55 65 .

A balanced diet also includes a variety of vitamins and minerals. Only when the nutritional structure is reasonable, the body can be healthy. To carry out nutritious catering, we must first understand the nutritional content and content of various foods, and then choose the matching foods according to the body's needs for calories, proteins, minerals, and vitamins, and cook them reasonably.

Secondly, the distribution of the total amount of food for three meals a day is more reasonable according to the ratio of 3:4:3, that is, breakfast accounts for 30, lunch accounts for 40, and dinner accounts for 30.

1. There are many foods that supplement nutrients, the most important one is vegetables, there are different types of nutrients, different types of elements and fiber in vegetables, especially green vegetables, which are more conducive to human health.

2. Fresh fruits also have high nutritional value and can effectively supplement vitamins. Protein foods are also highly nutritious, and it is one of the main nutrients of the human body.

3. Beans are also essential, containing a large amount of trace elements such as iron and potassium, which have the effect of lowering cholesterol.

4. Fish, fish is rich in vitamin B1 necessary for the body, and there are many proteins that can enhance the body's resistance, eating more fish also helps the health of the brain and can improve the body's memory.

1. Chicken soup with chestnut and red dates.

Ingredients: local chicken, chestnuts, red dates, almonds, walnuts, ginger, salt. Method:

Wash and cut the chicken, wash the other ingredients, remove the skin of chestnuts, almonds, walnuts, remove the pits of red dates, and slice ginger. After adding water to the pot and boiling, add chicken, red dates, almonds, ginger and boil over high heat, then simmer for 1 hour, add walnuts and chestnuts to continue to simmer for 1 hour, add salt to taste.

2. Stuffed meat with cucumber.

Ingredients: pork belly, cucumber, shiitake mushrooms, eggs, shrimp skin, oil, salt, starch, green onion. Method:

Wash and peel the cucumber, cut it into 2 cm thick round pieces, and remove the middle melon sac for later use. Wash and chop the mushrooms, soak the shrimp and drain the water. Wash and chop the pork, add shiitake mushrooms, shrimp skin, salt, starch, and egg mixture, and then stir evenly to marinate to taste.

Stuff the prepared filling into the cucumber segments, put it on a plate, put it in a cage and steam it, sprinkle with chopped green onions and pour hot oil on it to eat.

3. Colorful tofu.

Ingredients: Tofu, fresh shiitake mushrooms, eggs, green beans, tomatoes, oil, salt. Method:

Cut the tofu into cubes, put it in boiling water, blanch it and remove it, and put the green beans into the pot and cook it and remove it. Wash the tomatoes, peel and cut them into cubes, wash and dice the mushrooms, stir the eggs into an egg mixture, add salt, shiitake mushrooms, tomatoes, and green beans and mix well. Heat oil in a pot, add the mixed egg liquid and diced tofu and stir-fry, add a little salt and monosodium glutamate to taste.

The diet of college students is supplemented with a variety of minerals and vitamins, and the consumption of water-soluble vitamin B1, vitamin B2, vitamin C, and niacin will increase when people are nervous. In addition, the nutrients that are more likely to be deficient and insufficient in China's diet include calcium, iron, vitamin A, riboflavin, etc. In particular, college students who eat in collective canteens should pay more attention to the prevention of the above-mentioned nutritional deficiencies.

Iron deficiency is more common among female college students, because female college students have menstruation every month, and the loss of blood increases the body's need for iron, and it is easy to develop iron deficiency anemia. Therefore, female college students should pay more attention to iron supplementation, and should eat more foods such as pork liver, lean meat, muna ear, red dates, kelp, etc., which are rich in iron and have high absorption and utilization rate.