During this time, there were more and more friends of "Eryang" around him, not only was he physically uncomfortable, but he couldn't eat food. But the more this time, the more attention should be paid to supplementing their own nutrition, scientific and reasonable food matching can effectively improve nutritional status, enhance resistance, in order to get better quickly.
The diet of mainland residents varies greatly from region to region, how can residents in different regions supplement nutrition in their daily lives?
Part 1: North-South one-day healthy recipes
Ordinary or convalescent patients who are fighting the new coronavirus or are in the recovery period after long-term treatment will have loss of appetite and insufficient dietary nutrient intake, which needs to be supplemented in time to consolidate the curative effect.
Daily meals ensure sufficient energy, high-quality protein, essential fatty acids, vitamins and minerals, enhance resistance, and ensure the normal life and recovery needs of patients.
We combine the eating habits of the region, taking the two recipes of the north and south as examples, to formulate a healthy daily diet for ordinary or convalescent patients.
1. Southern version
(1) Breakfast:
fillet porridge: 30 grams of rice, 20 grams of fish fillets;
xiaolongbao: 2 (25g flour, 15g pork, 50g cabbage);
Boiled eggs: 1 (60 g).
(2) Additional meals:
Yogurt: One sachet (250ml).
(3) Lunch:
Sweet potato rice: 50 grams of rice, 50 grams of sweet potatoes;
Sautéed mushrooms with celery: 100 g celery, 50 g mushrooms, 1 red pepper. Slice mushrooms and red peppers, cut celery; Fry ginger and garlic, stir-fry the mushrooms; After the mushrooms are soft, stir-fry other ingredients together until the celery is broken, and add a little salt to taste;
Steamed marine fish: 70 grams of marine fish.
After washing the sea fish, put garlic cloves and ginger in the belly, boil water in a pot, steam the fish in water for 10 minutes, sprinkle with shredded green onion and ginger, pour an appropriate amount of light soy sauce, and then pour hot oil.
(4) Additional meals:
Citrus: 1 (100 g);
Hickory: 10 grams.
(5) Dinner:
Multigrain rice: 50 grams of rice, 50 grams of multigrains;
Small stir-fried meat: 150 grams of bell pepper, 50 grams of lean pork.
Cut the pork into thin slices, cut the bell pepper into chunks, put the oil into a pot, add minced ginger and garlic and a little onion and stir-fry until fragrant; After stir-frying the meat until it changes color, add the bell pepper; Stir-fry until cooked, add salt to taste, and then come out of the pan.
Spinach pork liver soup: 150 grams of spinach, 25 grams of pork liver.
Wash and cut the pork liver thinly and stain it with dry starch slurry; Wash and cut the spinach into segments; After boiling an appropriate amount of water in the pot, divide the pork liver into slices, add a little soy sauce, fine salt, and when the soup in the pot is boiled, add spinach, and when the soup is opened again, add an appropriate amount of MSG and sesame oil.
(6) Additional meals:
Strawberries: 150 grams.
2. Northern version
(1) Breakfast:
Tofu brain: 100 grams of young bean flowers, add soy sauce, squeezed vegetables, coriander and green onion;
Corn on the cob: 200 g with cob heart;
Boiled eggs: 1 (60 g).
(2) Additional meals:
Yogurt: One sachet (250ml).
(3) Lunch:
Staple food: 1 steamed bun (50g), 50g steamed potatoes;
Carrot green bean carob: 50 g radish, 100 g green bean wedge.
Wash and cut into pieces, heat the pan and pour oil, pour in garlic and stir-fry until fragrant, pour in beans and diced carrots, quickly stir-fry over high heat until cooked, add seasonings and stir-fry evenly to get out of the pan.
Fillet choy soup: 75 grams of carp, 100 grams of cabbage.
Slice the carp, add shredded ginger, raw oil and salt to taste; Add an appropriate amount of water to the pot and boil, add the cabbage, an appropriate amount of light soy sauce, and boil for 5 minutes; Add the fillets and season with salt for 2 minutes.
(4) Additional meals:
Pistachios: 10 grams;
Kiwi: 1 pc.
(5) Dinner:
Flower rolls: 1 (50 g);
Pimple soup: 100 grams of tomatoes, 1 egg, 50 grams of flour.
Cut the tomatoes into chunks, stir-fry the garlic after heating the oil, pour in the tomatoes and stir-fry the soup, stir-fry until the tomatoes are not in pieces, and then add an appropriate amount of water; Quickly stir the flour into small flocculents while adding water to the container; After boiling the water in the pot, reduce the heat, pour in the stirred dough, and add seasonings; The tip of the egg is knocked open, so that the pot is boiling, and slowly flow the egg liquid into a flocculent; After 2 minutes, add chopped green onion and two drops of sesame oil and come out of the pan.
Liver tip: 75 grams of pork liver, 2 red peppers, 50 grams of cucumbers, 50 grams of carrots.
Wash and slice the ingredients, marinate the pork liver with cooking wine and salt for 20 minutes; Take a small bowl and add light soy sauce, dark soy sauce, cooking wine, sugar, white pepper, water starch and mix well to make a sauce for reserve; Heat the chives and ginger in oil in a wok, add pork liver and stir-fry until it changes color; Wash the original pot, add red pepper, cucumber and carrot and stir-fry, then pour in pork liver and stir-fry; Add the seasoned sauce and stir-fry well.
(6) Additional meals:
Oranges: 1.
Part 2: Daily life needs to pay attention to these 5 points
Whether it is the south or the north, Eryang should pay attention to these 5 points:
1. Drink plenty of water
1500-2000 ml per day, several times in small amounts, plain water or light tea is preferred. Vegetable soup, fish soup, chicken soup, etc. before and after meals are also good choices.
2. Do not eat or eat less spicy and stimulating foods
3. The elderly and patients with chronic diseases can eat small and frequent meals
The elderly and people with chronic diseases, due to physical reasons, will have a poor appetite and usually eat less. At this time, it is necessary to supplement protein, B vitamins, vitamins A, C, D, and a variety of minerals by eating fortified foods, special medical purpose formula foods or nutrient supplements.
4. Get enough sleep and moderate physical activity
Getting enough sleep helps you recover, and you can do the physical activity that you can in moderation according to your situation. Conditions permit, sunbathing.
5. People who don't like to eat meat can eat an appropriate amount of protein
For people who don't like to eat meat, they consume less protein. At this time, eggs, milk, and soy products can also be used as a source of high-quality protein. If necessary, you can eat an appropriate amount of protein powder.
During the epidemic, what foods did you eat to increase nutrition and improve resistance? Let's talk about it