Quantitative rainbow meal check-in, vegetables and fruits account for half including breakfast, I eat Chinese cabbage, carrots, shiitake mushroom fried bean skin bean skin also belongs to high-quality protein, a kiwi, eat two kiwi a day can get the recommended amount of vitamin C throughout the day. A small bowl of black rice taro puree rice sprinkled with wheat germ and sesame seeds. A handful of nut steak, 80g eggs. This meal contains more than 30 grams of protein, and the average distribution of protein in three meals is the best for muscle gain. I eat a relatively small total amount of food, so I need to supplement with mineral vitamins. In addition, this season is impossible to ensure half an hour of naked sun every day, that is, bare limbs to sunbathe, so your vitamin D is not enough, to supplement vitamin D. Drink a probiotic yogurt with a meal and drink 300 to 500 grams of dairy products a day. About 100 grams of soy products, and half a kilogram of green leafy vegetables can get enough calcium you need, and you don't need to take calcium supplements. Excessive mineral calcium supplementation is not good for health.
