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多樣化食譜一例(輕體力活動成年女士)

綠色飲(yin)食在(zai)行動 2023-06-10 14:51:23

早餐:

蜂蜜水1杯,蕎麥雞(ji)蛋湯面1碗(wan)(雞(ji)蛋1個,黃豆醬(jiang)1勺,油菜2棵,蕎麥掛面50克),橙子1個,山(shan)核桃仁1勺。

上午點:

酸奶1小杯。

午餐:

豆腐(fu)絲(si)炒胡(hu)蘿卜青椒(jiao),番(fan)茄紫菜蘑(mo)菇(gu)湯(tang),饅頭1個(ge)。

下午點:

草莓1把。

晚餐:

涼(liang)拌(ban)茄子,木耳炒西蘭花(hua),醬(jiang)牛肉幾片,八寶粥1大碗(大米、紅豆、花(hua)生、蓮子、百合(he)干(gan)、葡萄干(gan)、桂圓和(he)黑(hei)芝(zhi)麻)。

其中共有26種(zhong)(zhong)(zhong)(zhong)(zhong)食物,包括谷類(lei)3種(zhong)(zhong)(zhong)(zhong)(zhong),豆(dou)類(lei)2種(zhong)(zhong)(zhong)(zhong)(zhong),堅果和種(zhong)(zhong)(zhong)(zhong)(zhong)子(zi)4種(zhong)(zhong)(zhong)(zhong)(zhong),水果2種(zhong)(zhong)(zhong)(zhong)(zhong),果干3種(zhong)(zhong)(zhong)(zhong)(zhong),蔬(shu)菜9種(zhong)(zhong)(zhong)(zhong)(zhong)(其中有菌(jun)藻類(lei)3種(zhong)(zhong)(zhong)(zhong)(zhong)),肉1種(zhong)(zhong)(zhong)(zhong)(zhong)、蛋(dan)1種(zhong)(zhong)(zhong)(zhong)(zhong)、奶1種(zhong)(zhong)(zhong)(zhong)(zhong)。

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