CHINA EASY FOOD: 千张+大米+燕麦片+复合维生素片+玉米油 Vegan

Last updated November 14, 2023 Copy
AmountVolumeIngredient$ / daySource
100g燕麦片$0.00
200g1cup大米$0.00
500g1cup千张$5.00
2g蛋氨酸添加剂$0.00
70g玉米油$0.00
1g复合维生素$0.00
Amounts for:
Total Daily Cost:
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定稿;

营养之事, 必须简约, 味觉亦必须合适. 任何违反此两原则, 都不可持续; 

千张:  蛋白质30%亦有20%者,  每天500G, 吸收率70%计算, 总会满足蛋白质需求; 
碳水:  这就简单了, 米饭即可;  
纤维:  燕麦; 
脂肪:  玉米油;  其他油脂要么太贵, 要么需要加热;
维生素:  复合维生素, 吃进口药; 
蛋氨酸:  2G, 增加蛋白质吸收率;   

简约:  500G小包装千张;

味觉:  辣椒, 糖, 芝麻, 醋, 葱, 圆葱, 香菜.... 结合自身口味.   或拌, 或植脂末汤品.   总制作时间10分钟内;

餐制:  两餐制+下午茶; 下午茶燕麦片即可, 或附加干果仁;

唯一缺憾是膳食纤维只能满足50%, 若燕麦取代大米作为主食则不符合味觉原则. 

纯素食者, 这是目前执行的方案;  每餐制作10分钟左右, 味道很好;   
植物蛋白不局限在千张, 还有豆腐卷, 石屏豆腐皮等,  只是这两种多有额外添加剂; 
至于大豆蛋白粉, 大豆分离膳食纤维等, 难以下咽, 必然不可持续; 

偶尔外出的至简方案:   燕麦片+油脂包 + 冻豆腐卷 + 冰袋 + 复合维生素 = 制作只需一杯热水冲泡燕麦片;

注意: 每天需要大量饮水, 防止豆制品之消极;

Nutrition Facts

Amount Per Day
39% Carb, 18% Protein, 43% Fat
Calories2930
% Daily Values*
231%
Total Carbohydrate347g
36%
Dietary Fiber 10g
214%
Protein161g
137%
Total Fat167g
Saturated Fat0g
Monounsaturated Fat0g
Polyunsaturated Fat0g
0%
Omega-3 Fatty Acids0g
0%
Omega-6 Fatty Acids0g
Cholesterol1000mg
Calcium
> 100000%
Vitamin A
33%
Chloride
> 43478%
Vitamin B6
> 76923%
Chromium
2857%
Vitamin B12
> 41667%
Copper
> 111111%
Vitamin C
1111%
Iodine
667%
Vitamin D
167%
Iron
> 12500%
Vitamin E
> 5000%
Magnesium
238%
Vitamin K
833%
Manganese
> 43478%
Thiamin
> 83333%
Molybdenum
2222%
Riboflavin
> 76923%
Phosphorus
> 142857%
Niacin
> 6250%
Potassium
> 28571%
Folate
250%
Selenium
1818%
Pantothenic Acid
> 20000%
Sodium
> 66667%
Biotin
3333%
Sulfur
> 50000%
Choline
182%
Zinc
> 9091%
 
* Percent Daily Values are based on "sxstd001's U.S. government DRI, male 19-50, 2000 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: sxstd001's U.S. government DRI, male 19-50, 2000 caloriesChange

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