Who can help a high school 3 student customize a nutritious recipe?

One, [champion and first porridge]! In Guangdong, many parents cook a bowl of porridge for their children before the exam, hoping that they will succeed in the exam and get good results.

Ingredients]: 250 grams of white porridge, 10 grams of pork liver, 10 grams of pork loin, 10 grams of pork belly, a little ginger and chopped green onion.

Method]: 1. Wash and slice the pork liver, pork loin, and pork belly respectively.

2. Then add salt, monosodium glutamate, sugar, mix well and marinate for a while.

3. Boil the white porridge and add the pork liver, pork loin, and pork belly.

4. After boiling again, add oil, salt, light soy sauce, shredded ginger and chopped green onion.

Second, [Egg Paste Cake]!

Ingredients: 250 grams of flour, 2 eggs, salt, chopped green onions, peanut oil, and water.

Method]: 1. Beat the eggs, pour in flour, add water and salt and stir well to make an egg batter, wash the chives and cut them into chopped green onions, put them in the egg batter and stir well.

2. Add an appropriate amount of peanut oil to the pan, scoop the egg batter into the pan with a spoon, spread it into a thin cake, and fry until both sides are light yellow and cooked through.

Breakfast. Black jujube porridge, fresh meat xiaolongbao, bamboo shoots and dried beans, Zihengyun dried radish, hot dry noodles, fried dough sticks, soybean milk, milk, eight-treasure porridge, millet porridge, bread, lily porridge, walnuts, glutinous rice, diced cucumbers, assorted egg dices, mixed vegetables, ham omelette, egg cakes, egg drop soup, etc.;

Lunch. Sliced pork liver, celery and shrimp, minced tofu and minced meat, bean sprouts, beef and potato chips, cauliflower and shiitake mushrooms, shredded pork kelp, steak, shredded fish-flavored pork, shredded potatoes, snow peas, chicken stewed mushrooms, braised pork, braised eggplant, sweet and sour pork ribs, various green vegetables to match, etc.;

Dinner. Stir-fried choy sum, steamed hairtail, vinegared cabbage, lion's head, potato traced vermicelli, rice noodles, noodle soup, dumplings, chaos and so on.

The quality of the three meals has its own emphasis, with breakfast focusing on nutrition, lunch emphasizing comprehensiveness, and dinner requiring lightness. What kind of food to choose for three meals a day, how to prepare it, and what method to use to cook it are all particular and vary from person to person. Generally speaking, the staple food and non-staple food of the three meals a day should be thick and thin, and the animal food and plant food should have a certain proportion, and it is best to eat some beans, potatoes and fresh vegetables every day.

Nutritious breakfast: Foods to choose from in your breakfast recipe are: bread cereals, milk, yogurt, soy milk, boiled eggs, lean ham or beef, chicken, freshly squeezed vegetables or fruit juices, and ensure protein and vitamin intake.

Hearty lunch: Lunch requires a complete variety of food, which can provide a variety of nutrients, relieve work pressure, and adjust mental state. You can take a little more time to make a reasonable diet for yourself

Chinese fast food, assorted fried rice, fried noodles with shredded chicken, steak, pork chops, hamburgers, green salad or fruit salad, plus a serving of stock.

Light dinner: Dinner should be light, pay attention to choose foods that are less fat and easy to digest, and be careful not to overeat. Dinner is overnourished, and the fat that cannot be consumed will accumulate in the body, causing obesity and affecting health.

For dinner, it is best to choose: noodles, rice porridge, fresh corn, beans, vegetarian stuffed buns, side dishes, fruit platter. It's also good to occasionally drink a small glass of rice or red wine with your meal.

Pay attention to the food mix, including coarse and fine, dry and thin, meat and vegetarian, cold and hot, etc. For each meal, a bowl of instant noodles can only provide fat and a little protein and carbohydrates, so it is best to pair it with a serving of fruit, meat or soy products to supplement protein, vitamins and fiber; For the day's eating choices, such as burgers and fried chicken for lunch, you should eat light food, especially vegetables, for dinner.

Poultry meat refers to chicken, duck, goose, pigeon, quail and other meats. The protein nutrition of poultry meat is about the same as that of fen meat, and unlike livestock meat, it is lower in saturated fatty acids. Experts believe that eating poultry meat is better for health than eating animal meat.

Three meals a day recipe reference:

Breakfast: 1 sweet potato porridge, fried pie, peanut mix.

2Corn porridge, fresh meat siu mai, toon tofu.

3Ham porridge, pea buns, assorted cucumbers.

4Soybean porridge, peanut cake, diced cucumber.

5Lily porridge, fried noodles, assorted egg cubes.

6Milk, green onion, sesame biscuits, ham and omelette.

7White fungus soup, egg fried rice, shredded bell pepper.

Lunch: 1 Main course: shredded kelp and side dish: vegetarian mix.

2 Main dish: sweet and sour hairtail side dish: stir-fried vegetarian shreds.

3 Main course: pork liver slices Side dish: celery and shrimp.

4 Main course: potato beef fillet Side dish: cauliflower and shiitake mushrooms.

5 Main dish: dried tofu and diced pork Side dish: pea sprouts.

6 Main dish: minced meat and tofu Side dish: shiitake mushroom and cabbage.

7 Main course: carrot steak Side dish: Snow peas.

Dinner: 1 Main course: radish balls Side dish: cabbage oil tofu.

2 Main course: Stir-fried duck slices with pineapple Side dish: Assorted scrambled eggs.

3 Main dish: minced meat and tofu Side dish: sesame sauce mixed with choy sum.

4 Main dish: Braised tofu Side dish: stir-fried choy sum.

5 Main course: Chinese cabbage and fish fillet Side dish: potato vermicelli.

6 Main course: lion's head side dish: pea sprouts.

7 Main dish: Steamed hairtail side dish: vinegared cabbage.

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