Zhong Nanshan is the director of the National Clinical Research Center for Respiratory Diseases of the First Affiliated Hospital of Guangzhou Medical University, which everyone envies, and a famous academician of the Chinese Academy of Engineering. In addition to his identity, the 84-year-old is physically strong, does not forget the original intention to stand on the front line, and the traces left by the years on him are very small.
Many netizens are also curious: how did Zhong Nanshan do it? His "longevity menu" has been published on the Internet, which is actually a common dish, no wonder he is healthy.
What do I need to eat for three meals a day?
Zhong Nanshan Zhong Lao's breakfast: Breakfast is the first meal in three meals a day a day, in order to complete the body's energy and nutritional needs in the morning, it needs to be well matched, and the breakfast list that Zhong Lao has made public includes 1 egg yolk, 3 egg whites, 2 slices of bread with a slice of cheese, 1 bowl of red bean porridge, 1 cup of milk, 2 oranges, and many people may not be able to eat the variety of nutrients.
However, don't look at the above ingredients are very ordinary, such a breakfast contains dairy products, beans, eggs, staple foods, fresh fruits, can meet the nutrition and energy needs of Zhong Lao's morning.
According to such a recipe, everyone can also freely match, if the amount of rice is small, you may wish to halve it accordingly.
Zhong Nanshan Zhong Lao's lunch: Zhong Lao's requirements for lunch are to be full, accounting for 40% of the heat energy of three meals a day, mainly meat, fish, poultry, eggs, beans. If you want to eat fish, most of them are steamed, which can retain more nutrients in aquatic products, such as vitamin A, vitamin B, vitamin D, calcium, iron, phosphorus, magnesium, potassium, etc., and the taste is also very delicious.
Compared with shallow water fish, deep-sea fish have higher nutritional value, and the rich DHA and EPA are very beneficial for the elderly to protect their cardiovascular diseases, and can be consumed about 3 times a week. As for livestock meat, obese and chronic diseased people with health risks need to try to choose the lean meat part.
Zhong Nanshan Zhong Lao's dinner: The dinner requirement is to account for 30% of the total calories, at this time you can give up meat, mainly grains, eat less is more conducive to weight control.
For people with a bad stomach, if there is obvious discomfort in the stomach after eating coarse grains, it is mostly stimulated by dietary fiber, and it should be carried out step by step at this time. First use rhizomes to replace vegetable foods, such as yams, lotus roots, taro, potatoes, etc., and then eat coarse grain porridge in moderation.
Then from the good digestion and absorption of coarse grain porridge to the coarse grain rice, so that there is no harm in exercising the function of the stomach and intestines. The most important criterion is that eating seven points for dinner is enough, and excessive eating is not good for weight and illness.
Such a dinner can not only harvest nutrition, but also a strong sense of fullness, is the best choice for nutrition and health.