Design a nutritious recipe

Healthy recipes for obese people, a variety of vegetables and meal replacement bars are available, and it is important to mix them appropriately.

1. Dry and thin matching.

In addition to drinking water, people also need to consume a lot of water from their food every day. In summer, the weather is hot, the amount of sweat is large, and eating dry and thin together is not only conducive to digestion and absorption, increasing satiety, but also replenishing water. For example:

When you eat a lot of beef and mutton food, you can pair it with porridge, soup, soup and other thinner and watery foods. Morning and evening meals can be eaten with porridge and porridge with steamed buns and cakes.

2. Color matching.

The nutritional value and health benefits of different colored foods are also different. It is recommended that green leafy vegetables should account for 40% of the daily diet, and at the same time, try to consider a variety of color combinations, and eat more purple, red and other fruits and vegetables.

3. Thickness matching.

It is recommended that the intake ratio of fine grains such as steamed bread and rice to miscellaneous grains, potatoes and other foods is 3:1, and you can also choose to eat a special meal of multigrain porridge or rice every day, and supplement dietary fiber and trace elements in an appropriate amount to achieve a balanced diet.

4. Cooking matching.

In general, steaming and cold dressing are healthier than stir-frying, with less nutrient loss. Therefore, it is recommended to control the ratio of steaming and stir-frying in life to 2:1, and you can occasionally choose low-temperature frying, but you should try to avoid frying.

5. Meat and vegetable matching.

Normal people should ensure 2 3 taels of meat, 1 kg of vegetables, 2 4 taels of fruits, and 1 kg of cereals and potatoes every day. Meat can be eaten with leafy greens, fresh fruits and vegetables in a variety of other colors, and different types of fungi and algae.

The above content reference: People's Daily Online - 6 major dietary combinations that are often ignored, doubling nutrition.

How to arrange the nutritious recipes you need throughout the day.

The nutritional recipe is as follows:

1. The content of breakfast should include cereals, such as steamed buns, bread, snacks, etc., meat and eggs, such as an egg or a small amount of cooked meat, sausages, etc., a glass of milk, about 200 ml, fruits or vegetables, such as some small greens, kimchi or pure juice. The nutritional content of porridge is low, mainly carbohydrates, the protein and vitamin content of soy milk are lower than that of milk, and the content of calcium is not as good as milk.

2. Lunch is a regular meal of the day, during this time, people have a lot of work and study activities, to provide sufficient energy and nutrients, cereals, meat, vegetables to match. Lunch should include cereals, coarse and fine grains, meats such as fish, poultry, meat, eggs, vegetables, tofu or soy products. In the afternoon, you can add snacks, fruits and yogurt.

3. Don't eat too much dinner, because there is generally less activity after dinner, eating too much should cause obesity, and eating too much will affect sleep. Dinner should be light, low-fat, low-energy foods such as fruits and vegetables, moderate amounts of cereals, legumes and meat.

Pro, the combination of a nutritious breakfast, to have sufficient energy, to eat cereals, such as steamed buns, baked cakes, noodles or rice porridge, to provide the body with very rich energy. On this basis, a nutritious breakfast should also have high-quality protein, you need to eat an egg or drink a bag of milk, drink a cup of soy milk, and eat a bowl of tofu brain in the breakfast, which can provide high-quality protein for the body. A nutritious breakfast should also be rich in vitamins and minerals, and you need to prepare vegetables such as tomatoes, cucumbers, sautéed lettuce or cabbage when preparing breakfast.

Therefore, an excellent nutritious breakfast should have cereals with sufficient energy, eggs with high-quality protein, milk or legumes, as well as vegetables that are rich in vitamins and minerals, so that the breakfast can be nutritious and balanced.

Summary. It is an all-round need for energy and nutrients. Hello dear. Nutritional recipes are designed on the principle of comprehensive requirements for energy and nutrients.

It is an all-round need for energy and nutrients. Hello dear. Nutritional recipes are designed on the principle of comprehensive requirements for energy and nutrients.

For example, who are the teachers?

Hello, the design principles of nutritional recipes find the following answers for you: the design principles of nutritional recipes are (1) to fully meet the quality requirements of the human body for nutrients, select all kinds of food according to the nutrient reference intake, achieve the principle of balanced nutrition, meet the health quality standards, and meet the requirements of food quantity. (2) There is a meal system in which the daily food is reasonably distributed to each meal on the 1st day in a planned way, and each meal is composed of a reasonable meal, which not only achieves a balance of nutrients, but also has a meal system that is provided on time and in rations.

3) To meet people's requirements for food sensory properties, food requires a variety of food varieties, color, flavor and flavor, food types and cooking methods are often changed, rich in changes, can enhance appetite, improve food digestion and absorption. (4) The food needs to have a certain volume, and after eating, it should not be too full, so as not to cause excessive burden on the digestive system, and it should not be full or hungry after a meal. On the basis of reasonable nutrition, the combination of coarse and fine foods, solid and fluid foods, and the satiety generated by the human body after using meals can be maintained for a certain time.

5) The selection of food should change and adjust with the region, folk customs and seasons, fully consider the regional characteristics and ethnic habits, and choose people's favorite foods and cooking methods. In general, the diet should be light and tasty in the summer, and a thick diet should be chosen in the winter. (6) Correct unreasonable and unscientific eating habits, and gradually correct and change bad diets through publicity and education and appropriate measures. Thank you.

The nutritional mix of food is important to retain the nutrient content of the food. A good match is not only conducive to the human body to absorb its nutrients well, so that the nutritional value is doubled, but also can reduce the number of nutrients. Therefore, in the daily diet, we must pay attention to the reasonable food matching, and the following is a few recommended nutritional matching schemes for everyone.

Tofu with radish.

Tofu is a plant-based protein meat, and eating too much of it can cause indigestion, which is called "tofu accumulation". Eating radish with tofu will make it absorb a lot of nutrients by the body.

Beef with potatoes.

Beef has high nutritional value and has the function of warming the stomach and strengthening the spleen, but the meat is rough and sometimes affects the gastric mucosa. Potatoes are cooked with beef, which not only makes the taste more delicious, but also rich in vitamin U, which plays a role in protecting the gastric mucosa.

Carp with rice vinegar.

The carp itself has the function of washing water, and the edema of the human body is mostly damp and swollen except for nephritis, and the rice vinegar has the effect of dampness, and if it is eaten with carp, the effect of dampness is stronger.

Eggs with tomatoes.

Eggs are rich in protein and various vitamins, such as B vitamins, niacin, lecithin, etc., but lack vitamin C. Tomatoes are rich in vitamin C, which just makes up for its shortcomings, so eating the two together can play a complementary role in nutrition.

Pork liver with spinach.

Pork liver is rich in folic acid and iron and other hematopoietic raw materials, spinach also contains more folic acid and iron, eat two kinds of food, one meat and one vegetable, complement each other, is a good prescription for the prevention and treatment of anemia in the elderly.

Chicken with chestnuts.

Chicken is rich in nutrients and has the effect of hematopoiesis and spleen, and chestnut also has the effect of strengthening the spleen. Cooking the two together not only makes the color and flavor better, but also improves the nutritional value, making the effect of hematopoiesis and spleen stronger.

1. Choose high-quality protein. Studies have found that a certain amount of protein at lunch can keep you energized throughout the afternoon. The same amount of protein food lasts longer than the same amount of carbohydrates and fats to maintain a feeling of fullness.

2. Add some coarse grains. Whole grains (whole grains) are rich in carbohydrates, which provide the body with the main fuel. Whole grains contain more healthy fiber, trace elements, and phytonutrients than refined foods.

Whole grains that can be added to lunch include: whole wheat bread or crackers, cereal-based snacks, whole wheat muffins and brown rice.

3. There must be fruits and vegetables. Fruits and vegetables contain a variety of disease-fighting phytochemicals, essential vitamins and trace elements, and a lot of fiber. Adding fruits and vegetables to lunch can make nutrition more complete.

Common fruits include: apples, pears, bananas, blueberries, etc. The main vegetables include:

Onions, cucumbers, carrots and celery, among others.

4 major misunderstandings of office workers at lunch.

1. Find speed. White-collar workers have a short lunch break, with a minimum of only half an hour. At this point, many people have not made full use of this time, preferring to shorten their meal time to play cards and chat.

2. Eat less. I don't know when both men and women began to pay attention to **, but there is no special dietitian to provide a method of dieting, which makes the stomach unable to exercise for a long time in the long run, resulting in functional deterioration, which is particularly harmful in men, because an undeniable fact is that men consume more than women every day.

3. Improper nutrition matching. The biggest problem with white-collar diets comes from nutrition. At present, fast food is mostly fried food, with few varieties and incomplete nutrition.

Although there are many varieties of boxed lunches, the cooking methods are not scientific, and many stall owners will not provide the freshest and seasonal meat and vegetable dishes in order to save costs.

4. Irregular diet. The lunch problem of white-collar workers is also manifested in irregular diets. White-collar workers are busy, and the lunch time is not fixed, eat a little earlier when there is nothing to do, and delay until the afternoon when there is something to do, or even not eat. This is the main cause of stomach problems.

The above content reference: People's Daily Online-4 steps to teach you to eat a healthy lunch, double the nutrition, People's Daily Online-What is good for office workers to eat for lunch? 6 Best Foods to Eat at Noon.