In summer, people's appetite is very fragile. Some people have a bad appetite and like to eat cold food. But balanced nutrition, delicious food, summer heat and health care are indispensable. Can you do it? Here are three sets of summer recipes. I hope "Summer Recipe Trio" can give you some inspiration, and I would like to play a colorful movement of healthy eating in summer with you!
first episode
breakfast
● Sugar-free milk 750ml (3 bags)
● 5 slices of sliced bread.
● 3 salted eggs
● Mix cowpea (about 150g)
● About 10 cherry tomato.
● A small dish of kimchi.
lunch
● Rice (250 ~ 300g)
Stewed mutton with white radish (250-300g of mutton and 750g of white radish)
Tofu with low pot collapse (tofu is about 250g, one egg)
● Stir-fried garlic seedlings with water-soaked fungus (about 100g).
dinner
Longxu Noodles (100g)
● Corn flour cake (250g)
● Mushroom minced meat covered with south tofu (tofu is about 250g).
● Dry fried small yellow croaker (250g)
● Vinegar-boiled mung bean sprouts (500g)
Second set
breakfast
● Instant milk oatmeal (100g)
Three rolls (150g)
Chicken sausage (100g)
● Coriander mixed with shredded tofu (about 100g)
● Wash a cucumber and cut it into three sections.
● A small dish of kimchi.
lunch
● Rice (250 ~ 300g)
● Scrambled eggs with onion (two eggs)
Braised grass carp (500g)
Mushroom rape (200g)
● Amorphophallus konjac soup
dinner
● Red bean rice
● Mushroom three fresh casserole (boletus, squid 150g, dried seaweed 25g)
● Steamed small rows of dried plums
Stir-fried lettuce (300g)
Episode 3
breakfast
● Milk (250ml)
● Millet porridge (millet 50g)
Low bean paste bag (200g)
● Halogen peanuts
● Mix shredded radish.
● A small dish of kimchi.
lunch
● Rice (250g)
● Coriander fish ball soup (200g fish ball)
Konjac barbecue (Konjac150g, lean pork 200g)
● Black fungus celery (300g)
● Pepper and shredded potatoes
dinner
● Mung bean porridge
● Vegetarian steamed stuffed bun (200g of vegetables, shredded tofu, eggs, dried shrimps, vermicelli and flour)
6 chicken wings marinated in distiller's grains.
● Braised spiced soybeans
Cowpea mixed with low garlic (150g)
Nutrition tips
1. Three sets of recipes can basically meet people's eating habits, tastes and calorie needs in summer.
2. The above diet can make each person consume an average of 65,438 0.984 kilocalories, 65,438 0.06 grams of protein, 62 grams of fat, 244 grams of carbohydrates and about 52 grams of dietary fiber per day.
3. It is necessary to increase protein in order to reduce fat intake in summer. Cooking methods should be steamed, mixed and fried to reduce fat.
4. Eat foods rich in dietary fiber (oats, konjac, green leafy vegetables, etc.). ) can reduce the absorption of fat.
5. Auricularia auricula and Lentinus edodes are low-energy foods, and they also contain components that protect the cardiovascular system. Regular consumption is good for health.