营养三餐（Nutritious three meals）.docVIP

营养三餐（Nutritious three meals） A light and nutritious breakfast The plan of the day is in the morning, and the importance of breakfast in three meals a day can be imagined. You need to take 20% calories and enough protein a day for breakfast. Protein helps you stay focused and make you energetic. Be careful！ Jams and sugar can keep you still confused and increase the risk of obesity, diabetes, colon cancer and cardiovascular disease. So your breakfast recipe is optional: * green tea: because green tea contains phenol, oak, catechin and other substances, it can protect the heart, fight lung cancer, stomach cancer, bowel cancer and esophageal cancer. Not only does coffee raise your blood pressure, it also increases your blood cholesterol levels, so you can drink more than one cup of coffee a day. * whole wheat bread coated with butter is rich in nutrients, helps the body absorb minerals, and also prevents colon cancer. Butter is rich in vitamin A and therefore essential. * oatmeal cooked with soy milk: soy milk is rich in protein, and lactose can prevent cataracts, while oats can protect against cardiovascular disease. * boil eggs, lean ham or chicken: these foods that are rich in protein and can boost your memory are your choice. * yogurt (natural or almonds and nuts, yogurt): yogurt improves your immunity, prevents infectious diseases and diarrhea, and increases calcium. It is not like milk, which makes some people drink badly. Almonds, walnuts and other nuts can increase the magnesium content. * (kiwi fruit, apricot, plum, mango, peach, strawberry and other fruits and vegetables) or fresh juice (orange, apricot, peach, tomato, carrot. Fresh juice, etc. The high levels of vitamin B and C in fruits and vegetables enhance your memory, focus your attention and relieve stress in your work and study. A hearty and healthy lunch At lunch, you need to consume 45% calories a day, avoid eating high fat foods, such as mayonnaise, too much cheese, fried food, small steak or chops