Reasonable Pairing for Abundant Energy 1. Coarse and Fine Grain Pairing. The rice, flour, and other grains we usually eat are finely processed. The outer layers of the grains are removed to a large extent, hence they are called fine grains. Those grains that are not finely processed retain their outer layers, have a coarse texture, and are called coarse grains. Pairing coarse and fine grains has two meanings: one is to moderately increase the intake of coarse grains; the other is to reduce the intake of less processed grains and flours, considering that people's current diet is overly refined. 2. Color Pairing. Various foods have their own natural colors. In daily life, pairing and eating foods of different colors, and constantly changing the variety, not only provides a visual aesthetic enjoyment but also ensures nutritional balance and maintains physical health. Foods are generally divided into five colors: white, red, green, black, and yellow. When planning our meals for a day, we should try to include foods of these five colors. 3. Nutrient Pairing. Nutrition is the material basis of life and also the material basis for preventing and treating diseases. However, the key to nutrition is not that more is better, but that it should be balanced and reasonable. The first layer is the staple food, with a daily intake of 300-500 grams per person. The second layer is vegetables (400-500 grams) and fruits (100-200 grams). The third layer consists of animal foods such as fish, poultry, meat, and eggs, with a daily intake of 125-200 grams (50 grams of fish and shellfish, 50-100 grams of livestock and poultry meat, and 25-50 grams of eggs). The fourth layer is dairy and bean foods, with a daily intake of 100 grams of dairy and dairy products, and 50 grams of beans and bean products. The fifth layer at the top of the pyramid is oils and fats, with a daily intake not exceeding 25 grams.

Brown Rice with Peas Ingredients 200g brown rice, 100g fresh peas, 15g sesame oil. Method 1. Wash the brown rice and soak it in warm water for 2 hours. Wash the peas. 2. Place the brown rice and peas in a steamer with an appropriate amount of water and 15ml of oil. 3. Steam for 30 minutes until the peas and brown rice are tender. Nutritional Analysis Overly refined grains can lead to an insufficient intake of Vitamin B1. Brown rice is rich in B vitamins, especially Vitamin B1. Regular consumption of brown rice can help prevent the aforementioned symptoms.

This article is excerpted from "Ma Guansheng Talks About Nutrition" by Ma Guansheng, authorized by Phoenix Hanzhang Books. Reproduction is strictly prohibited.