"The fireworks are warm in three meals, and all seasons are safe." People live by three meals a day, but many people still have unreasonable intakes for three meals. Young people ignore breakfast and make do with lunch, and eat and drink for dinner. Middle-aged and elderly people

"Three meals are warm, and all seasons are safe." people live on three meals a day, but many people still have unreasonable intake of three meals. Young people ignore breakfast and make do with lunch, and eat and drink for dinner. middle-aged and elderly people are either too light or too greasy, and do not pay attention to comprehensive diet and balanced nutrition.

The old saying goes, "Three meals are not particular, and health is far away from you." If you eat three meals a day unreasonable intake for a long time, it will affect your health over time. So how should I eat three meals? How to eat healthily and carefully? Especially in the cold winter, nutritional intake is more important, don’t ignore it. I will talk about it carefully below .

You should eat enough for breakfast: three types of foods cannot be missing

Staple food (carbohydrate food) + Egg and milk (high protein food) + vegetables/fruits (multi-vitamins, mineral foods)

The old saying often says "Eat breakfast like the emperor", and breakfast can be said to be the most important meal of the day. Because after a night of sleep, the nutrients eaten the day before were consumed. This morning meal must be timely supplemented with nutrition for the body and need to eat more nutritious food.

In addition to eating basic staple foods such as porridge, steamed buns, cakes, etc., you should also remember to eat more eggs to supplement high-quality protein , or drink a glass of milk. If you have enough time, you can stir-fry some vegetables and eat them together. It is best to eat less fried foods such as fried dough sticks and oil cakes, and choose more nutritious and easy to digest foods.

breakfast recipe recommendation [Pumpkin Yam Oatmeal Porridge + Egg Cake]

Pumpkin Yam Oatmeal Porridge

Required ingredients: oats, yams, pumpkin.

. Wash the yam and cut it into hob pieces, remove the flesh and peel the pumpkin, wash and cut it into small pieces for later use.

. Take water in the boiling pot, put in the pumpkin cubes, boil over high heat and then turn to low heat. Continue to simmer for 5 minutes.

. Pour the yam pieces into the cooking pot, continue to simmer over low heat for about 5 minutes. After stewing, add oatmeal, cook for 3 minutes, turn off the heat and serve.

Egg Cake

Eating Ingredients Required: Leek, flour, eggs.

, Wash and chop the leeks or shallots to use, beat two eggs into a bowl, add salt to beat.

. Take a large bowl, pour in 200 grams of flour, then pour 250 ml of water into it in batches, stirring well while pouring to avoid small bumps of dough. Add leeks or chopped green onions, add half a spoon of salt and stir well.

. Pour oil into the pan. After the oil temperature rises and heats up, pour half of the flour paste and spread it evenly until one side is set.

. Drop the prepared egg liquid on the whole cake, turn it over after the egg liquid is set, and bake it until the other side is golden and cooked thoroughly.

You should eat well for lunch: focus on the combination of meat and vegetables, balanced nutrition

Meat and vegetables (mainly) + staple food (mainly) + soup/fruit (mainly)

The most important thing for lunch is to eat well, and you should pay attention to the combination of meat and vegetables. Choose fish, shrimp, beef, mutton, chicken or lean pork with high protein and low fat for cooking. Don’t always limit the number of vegetables you like to buy and eat. Try to change the food as much as possible. Only by diversifying the food can you ensure more nutrition and healthier your body.

You can choose more coarse grain rice in staple food. If you like to eat pasta, try to ensure that you have meat and vegetables intake. For those who have plenty of time, you can prepare an extra soup for lunch, put it before or after the meal to nourish and nourish, or eat some fruits half an hour after the meal. In winter, you can choose more seasonal fruits such as apples, pears, kiwis , oranges, etc.

lunch recipe recommendation [Raw fried chicken + dry pot cauliflower ]

Raw fried chicken

Ingredients required: Three yellow chicken half, mushrooms, garlic, ginger, and green onion.

. Chop the chicken pieces and put them in clean water to rinse, then add water and a spoonful of salt to soak well for 10 minutes to remove blood water, wash and control the water and put it in a basin, add a little white wine, salt and chicken powder to grind well for about 5 minutes.

. Pour wide oil into the wok, and the oil temperature is 70% hot. Pour the chicken into the pot to stir-fry until the chicken changes color, add onion, ginger and garlic. If you like spicy food, you can add some dried chili.

. After stir-fry the chicken over high heat, add a spoon of five-spice powder, pepper, sugar, appropriate amount of salt and light soy sauce, and continue to stir-fry over high heat until it tastes good.

. After the soup is released in the pot, you can add some fresh mushrooms or soaked dried mushrooms, cover the pot and simmer over medium heat for about 5 minutes. After the mushrooms are cooked thoroughly, turn back to high heat to collect the juice and then leave the pot.

Dry pot cauliflower

Additional ingredients: cauliflower, pork slices, garlic sprouts.

. Break the cauliflower into small flowers, put it in a basin, add clean water and half a spoon of salt and soak for about 10 minutes to wash, and control the moisture.

. Pour wide oil into the wok and heat it, pour in cauliflower and fry over medium heat, and stir-fry until the cauliflower is almost cooked and served.

. Pour oil in the pot again, add slices of meat and stir-fry to change color, add a little five-spice powder and two spoons of light soy sauce and stir-fry, pour in cauliflower and stir-fry over high heat.

. Add three spoons of water, two spoons of oyster sauce and appropriate amount of sugar, salt and chicken powder to the pot. Stir until it is tasted and put in the garlic sprouts. Fry well and turn off the heat and put on the plate.

Eat less for dinner: more light and less greasy

Staple food (optional for coarse grains) + vegetables (optional for stir-frying) + meat (easy to digest)

Sun Simiao once put forward a point of view that "the night meal is full, which will damage the life of a day", so it is not advisable to eat too much and too full for dinner. It is best to choose light and not greasy food. You can add more coarse grains to the staple food for dinner, such as porridge, you can add more beans, coix seed, , cereals, millet, etc. to cook them. You can use corn, pumpkin, purple potato and vegetables to make coarse grain steamed buns, vegetable balls, cakes, and other foods. You can make more at once, and you can freeze them in the refrigerator if you can't finish eating. Take them out and heat them before eating next time.

In addition, you should eat vegetables for dinner. It is recommended to make more fried green leafy vegetables. Meat can also be eaten, but you should choose fish, shrimp, chicken and other easy-to-digestible beef, such as beef with more crude fiber, try to eat as little as possible at night. It is not suitable for digestion and can easily cause gastrointestinal discomfort.

Recommended recipe for dinner [Spinach Cornmeal Vegetable Ball + Garlic Oily Wheat]

Spinach Cornmeal Vegetable Ball

Ingredients required: corn flour, white flour, spinach, carrots, eggs, shrimp skin.

. Cut the spinach off the roots and wash, wash the carrots, peel and rub shred, add clean water to the boil, add salt and oil to boil, add spinach to blanch for half a minute, remove and control the water, then add shredded radish and blanch for one minute, then remove and control the water, beat three eggs into a bowl and add salt to break, pour in oil pan and stir-fry and serve.

. Pour the flour and corn flour into a large bowl at a ratio of 4:6, stir with water, and knead until the corn flour becomes a smooth dough.

. Cut the spinach and carrots into a bowl, pour in the eggs and shrimp skin, add sesame oil, corn flour, appropriate amount of salt and chicken essence and mix well. Divide the dough into small dough, roll it into small round cakes, wrap it in the mixed filling and roll it into a ball, and evenly spread it onto a layer of corn flour.

. Put all the prepared dishes into the steamer, steam the steamer for about 12 minutes, and then turn off the heat.

Garlic oil cabbage

Ingredients required: Oil cabbage , garlic, dried chili.

. After removing the roots of the oily vegetables, rinse them with clean water, control the water and cut them in half for later use.Prepare the minced garlic and dried chili slices, put a spoonful of starch and a spoonful of oyster sauce in a small bowl, add an appropriate amount of salt and chicken essence, and mix with half a bowl of water and set aside.

. Pour oil into the wok and heat it, add minced garlic and dried chili sections and stir-fry, first add the part of the stalks of the stalks of the stalks, stir-fry over high heat for about 10 seconds, and then add the part of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the stalks of the

. Drop the prepared sauce into the pot, stir-fry evenly, pour a little light oil before leaving the pot, then turn off the heat and put it on a plate.

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