Three meals and four seasons, all of them must be arranged for yourself

Author:Shandong Disease Control Time:2022.08.16

Coconuts on the sea, lychee in Lingnan, Grapes in Xinjiang, Da Tao in Pinggu, Apple in Shaanxi, and developed logistics today, a meal on the mobile phone is as powerful as a tiger, and the fruits in the South China Sea will come to your arms one after another. In the summer, the air conditioner was blowing, holding Yue Dazhuang's watermelon, a word "absolutely"! This summer must rely on fruits to renew. Except for fruits, the following must be arranged for yourself.

Fruit and vegetable benefits are more

Choosing fruits and vegetables focus on "fresh" and "color"

Fruit and vegetables, the two supplements each other, no one can replace anyone. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and plant chemicals. It ensures rich daily vegetables and fruits, which can improve obesity and effectively reduce the risk of cardiovascular disease and lung cancer. It has a protective effect on preventing major digestive tract cancers such as esophageal cancer, gastric cancer, and colon cancer.

Put the fruits in the place where you can eat it for the convenience of your family, and ensure 200-350 grams per day. The most important thing for fruits is the word "fresh". Fresh fruit has high water content, rich nutrition, and fruit physiological activities such as breathing and maturity, which is beneficial to human health.

Choosing vegetables with different colors is one of the ways to easily achieve food diversification. Therefore, when buying vegetables, pay attention to the color matching of vegetables to ensure that there are vegetables in the meals, and take no less than 300 grams per day, including half of the dark vegetables. Dark vegetables refer to dark green, red, orange -red and purple -red vegetables. Eggplant and cucumber are not dark vegetables.

Ensure that the variety of fruits and fruits is diverse

At present, there are many types of vegetables on the market. Rhizome vegetables, leafy vegetables, cross flowers, melon eggplants, fresh beans, bacteria algae, and kelp, seaweed, etc. These vegetables are also different. It is allocated in three meals a day, at least 3-5 kinds a day. There are at least 2 vegetable dishes per meal in dinner.

In addition, you should eat at least 1-2 kinds of fruits per day. Do not blindly pursue things that are rare and expensive.

Dairy products and soy products are dietary necessities

Over 300ml of liquid milk per day

It is not difficult to reach 300ml liquid milk every day. A glass of milk (200-250ml) for breakfast, adding a glass of yogurt (100-125ml) for lunch can reach the standard. Parents should help their children to develop a variety of dairy products such as drinking milk, cheese, yogurt, etc. Surgery and obesity are recommended to choose lipid milk or low -fat milk.

Soy products change patterns to eat

Soy soybeans include soybeans, green beans and black beans. Soybeans are rich in protein, unsaturated fatty acids, calcium, potassium and vitamin E. The protein content in soybeans is about 22%-37%. The composition and proportion of essential amino acids are similar to animal protein, and lysine is rich in grain protein deficiency. It is a natural ideal food that complements grain protein. Soy products, such as soy milk, tofu, dried tofu, dried tofu, tempeh, etc., can be replaced with patterns, becoming a frequent visitor to the dining table.

Soy milk and milk have their own characteristics. Soy milk protein content is equivalent to milk, which is easy to digest and absorb. Its saturated fatty acids and carbohydrates are lower than milk, no cholesterol, and rich in plant alcohol, suitable for the use of elderly and cardiovascular disease patients, but the content of calcium in soy milk is far from the content of soy milk. Below milk, zinc, selenium, vitamin A, and vitamin B2 are lower than milk. In view of their nutritional characteristics, the two are best to drink every day.

Fish, poultry, eggs, lean meat should be moderate amount

Fish, poultry, eggs and lean meat can provide high-quality protein and a variety of trace nutrients needed by the human body, but the appropriate amount should be 120-200g per day. Preferentially choosing aquatic foods such as fish and shrimp. Its fat content is relatively low, and it contains more unsaturated fatty acids, which has a certain effect on preventing abnormal blood lipids and stroke of stroke. It is best to eat fish twice a week. Do not discard egg yolk when eating eggs.

Full grain, miscellaneous beans are good partners in diet

At least one meal is to use all grains

The whole grain retains all the ingredients of natural grains. Compared with refined grains, whole grains can provide more B vitamins, minerals, dietary fiber and other nutrients and healthy plant chemicals. All grains such as Xiaomi, corn, oatmeal, whole wheat flour can be mixed and matched directly. As a staple food or porridge, at least one meal of all meals a day, such as eating millet porridge, oatmeal, eight treasure porridge, etc. During lunch and dinner, you can add corn flour to the wheat flour or use whole wheat flour; put a handful of brown rice, oats, etc. (suitable ratio: all grain 1/4-1/3) to cook rice.

Red beans, mung beans, flower beans clever match

Miscellaneous beans can be eaten with staple foods to play the role of balanced nutrition such as dietary fiber, vitamin B, potassium, and magnesium. Mixed beans can also be made into cold dishes, which is the first choice on the summer dining table. Mung beans and red beans can make bean sprouts and stir -fry, and can try to make children participate in the production process of dishes.

Nuts are beneficial to overdose

Nuts contain high -level unsaturated fatty acids and vitamin E and other nutrients, which are good for health. Original nuts are the first choice for snacks, and can also be used as cooking accessories for cooking. Because nuts are very high in fat, eating too much can lead to excess energy, and you must master the amount every day. On average, about 10g per day. If you eat too much, you must reduce the sources of other foods in three meals a day.

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