How to eat enough of a day 40?

To provide 40 essential nutrients, people need to eat more than 20 different foods every day. This is almost impossible for all of us. But if you know how to make a smart menu, you can still do it.

The salad gives you a lot of micronutrients (Photo: static.flick) We can't afford the time, money, effort or stomach to hold up to 20 foods. Therefore, it is necessary to have a smart house head, balance the menu daily and between days of the week to ensure the balance of the necessary supplies for the body. Starting this New Year's Day, make a 'smart menu' for your whole family.

According to expert advice, a meal should have 5 dishes to ensure the necessary energy and micronutrients for all life activities of the body:

Salad dishes: Prepared from vegetables, providing vitamins, minerals and fiber. You can use boiled vegetables, pickles, salads, mixed vegetables, or vinaigrette.

Rich in high fat protein: Mainly animal and animal protid, from peanut salt, soy sauce to fried tofu, cooked dishes, warehouse .

Soup: To provide water and nutrients from vegetable juice, water melon to shrimp soup, crab soup, fish soup, meat soup, bone soup .

Sugar powder: Mainly rice. With the recommendation that limiting the amount of sugar powder to be taken into the body every meal, you need to choose a good kind of rice, not to be too white and to blow dry and soft rice.

Dessert: It should be sweet, preferably ripe fruits.

The 5-course menu above also has an advantage of stimulating the taste buds in concentrated saliva, avoiding harmful combinations between foods, balancing protein, sugar, and green vegetables.

On holidays, with guests, meals should not be too much, just upgrade to more nutritious foods and rich in fat protein.

Eating and drinking also greatly affect the beauty of women. Dermatologists regard the skin as a mirror to reflect the state of the digestive tract. Eating well, digesting well is smooth and smooth. The unsaturated fatty acids (vitamin F) protect the skin smooth, helping the skin to maintain the necessary tension and elasticity, making young women more abundant in edible oils, corn, peanuts, sesame and fish. The sisters who eat salty, the upper eyelid and the lower eyelid often hold water, making the eyes swollen, lethargic and heavy.

Protein is the first nutrient to keep beauty. Eating protein deficiency, skeletal muscle development, anemia, pale, irregular menstruation, dry skin, hard hair is not smooth, pale lips, people always feel tired, thin and languid. Speaking of protein, people often think of meat, eggs, and milk, but forget the cheaper and richer protein from peanuts, sesame, soybeans, fish, seafood .

Eating lots of fruits and vegetables is the best way to prevent constipation, help absorb and metabolize nutrients, while helping to prevent dry eyes, numbness, dermatitis .

Avoid combinations that may affect usage results, even poisoning. Honey does not eat with onions because it is easy to have stomach pain. Caviar duck eggs, strawberry should not eat with ba ba, plum fruit. Eels, carps, and fish loaches are all made from dog meat. The deaf fish should not eat with pig's greens and vegetables. Pork should avoid cooking with pigeon meat, deaf fish, yellow beans because it is easy to cause gas. Avoid eating pig liver with buckwheat, soy milk. Brassy goat meat, should not be cleaned with vinegar, should not eat with pumpkin.