30.1

If you live alone, eat only this! What are the ingredients?

Have you ever wondered if you live alone and are concerned about your nutritional imbalance?

I can’t spend that much time cooking, so I like something simple. But I don’t want to be malnourished! At the very least, I want to know about nutritious ingredients and dishes that I can only eat when I live alone!

For such people, this article introduces foods that provide the nutrients you want for your health, and recommended menus that allow you to easily obtain nutrients.

In addition, we will also explain the points to eat nutrition efficiently! Please use it as a reference.

Full of nutrition! 5 foods you should eat only

Get the nutrients you need with of the strongest ingredients

The nutrients we want to consume to live a healthy life are the five major nutrients: carbohydrates, lipids, proteins, vitamins, and minerals (iron, zinc, calcium, etc.). In addition, it is important to consume dietary fiber, which is said to be the “sixth nutrient”. Let’s actively eat ingredients that can take those nutrients.

In order to take in the five major nutrients, we introduce 10 recommended ingredients that you should eat only! If you eat these foods in a well-balanced manner, you will be able to get the nutrients your body needs, which will lead to good health every day.

Recommended Ingredients ① Tofu and natto

Main Nutrients Contained

  • protein
  • Vitamin B1
  • Vitamin E
  • iron
  • zinc
  • Dietary fiber

Such

Soybeans, which are the raw material for tofu and natto, contain various nutrients such as protein, vitamins, minerals, and dietary fiber. It is especially rich in vegetable protein and is called “meat of the field”!

Protein is one of the nutrients that are likely to be deficient in the diet of a single person. It is a nutrient that forms the basis of the body, and is used in everything in the human body, such as skin, hair, muscles, internal organs, blood, nails, hormones, neurotransmitters, and immune antibodies. If you lack it, your skin and hair will weaken, your physical strength will drop, and you will be more likely to get sick.

Both natto and tofu are delicious just as they are, so being able to eat them easily is a great point for people living alone. For tofu, eat about 1/3 to 1/2 a day, and for natto, eat 1 pack a day. If you like, you can add condiments such as green onions, green perilla, or grated daikon radish to add more nutrients such as vitamins, so it’s recommended.

Recommended Ingredients ② Eggs

Main Nutrients Contained

  • protein
  • Lipid
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • iron
  • zinc

Such

Eggs contain nutrients other than vitamin C and dietary fiber, and are so nutritious that they are called “complete nutritional foods.” You can get a variety of nutrients in a well-balanced manner, so it is a reassuring ally for those living alone who tend to have a biased diet! It is recommended to eat one a day as a guide.

Recommended Ingredients ③ Fish

Main Nutrients Contained

  • DHA/EPA
  • protein
  • iron
  • calcium

Such

If you live alone, you may not have many opportunities to eat fish. However, fish are rich in DHA and EPA, which activate the brain, reduce triglycerides and bad cholesterol, and make the blood smooth. It is difficult to get DHA and EPA from anything other than fish, so it is a food that you should actively incorporate for your health. Let’s increase opportunities to eat fish by using convenience store products and canned foods that can be heated just by heating them in the microwave. Blue fish such as mackerel, horse mackerel, sardines, and salmon contain a lot of it, so it’s recommended.

In addition, small fish that can be eaten with their bones, such as shirasu and shishamo, are rich in calcium. Eating a variety of fish can provide a wide range of nutrients.

Recommended ingredients ④ Broccoli, spinach, Japanese mustard spinach

Main Nutrients Contained

  • Vitamins (A, B, C, E)
  • iron
  • calcium
  • Dietary fiber

Such

Vegetables are essential for a healthy life! Leafy vegetables such as spinach, Japanese mustard spinach, and broccoli are easy to use in a variety of dishes, and can be used as side dishes on their own, such as boiled vegetables, making them easy to incorporate. Spinach is rich in vitamins A, C, and iron, and Japanese mustard spinach is rich in vitamins, iron, and calcium. Broccoli contains all kinds of nutrients, including vitamins A, B, C, E, iron, calcium, and zinc.

Convenience stores and supermarkets sell pre-cut and frozen ones, so if you don’t have time to cook them, use them.

Recommended ingredients ⑤ Tomato, lettuce, cabbage

Main Nutrients Contained

  • Vitamins (A, B, C, E)
  • calcium
  • Dietary fiber

Such

Among vegetables, tomatoes, lettuce, and cabbage are easy to eat because they can be eaten as they are just by washing them. Tomatoes also provide vitamins A, C, E, dietary fiber, and calcium. Lettuce is rich in vitamin A, dietary fiber, and folic acid, and cabbage is rich in vitamin C, calcium, and dietary fiber.

Cabbage and lettuce are sold in convenience stores and supermarkets as cut vegetables, and if tomatoes are difficult to cut, you can use whole or canned ones! Mini tomatoes that are easy to eat in one bite are also recommended.

6 thoughts on “If you live alone, eat only this! Food that does not cause malnutrition”
  1. [url=http://valacyclovir.cfd/]buy valtrex india[/url] [url=http://ampicillin.agency/]ampicillin 750 mg[/url] [url=http://orderamoxicillin.online/]how much is amoxicillin 500mg[/url] [url=http://vardenafil.autos/]levitra 50mg[/url] [url=http://viagracheappillonlinedrugstore.monster/]sildenafil in india[/url] [url=http://lisinopril.trade/]lisinopril 419[/url]

Leave a Reply

Your email address will not be published. Required fields are marked *