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一周延吉天气食谱，跟着天气变化吃出健康好生活

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周一：晴朗天气，活力早餐

主题句：晴朗的天气适合摄入高能量、富含维生素的食物，以保持一天的精神饱满。

  • 早餐：燕麦牛奶粥、水煮蛋、新鲜水果沙拉

    • 代码：”`python

      燕麦牛奶粥的制作

      def make_oatmeal_milk_rice(): oats = “50克燕麦” milk = “250毫升牛奶” sugar = “适量糖” return oats, milk, sugar

# 水煮蛋的制作 def boil_eggs():

  eggs = "2个鸡蛋"
  return eggs

# 新鲜水果沙拉的制作 def make_fruit_salad():

  fruits = ["苹果", "香蕉", "蓝莓", "草莓"]
  return fruits

  
## 周二：多云天气，温和营养午餐

**主题句：**多云天气适合摄入温和、营养均衡的食物，帮助身体适应天气变化。

- **午餐：**番茄炒蛋、清炒时蔬、小米粥
  - **代码：**```python
  # 番茄炒蛋的制作
  def make_tomato_egg():
      tomatoes = "2个番茄"
      eggs = "2个鸡蛋"
      salt = "适量盐"
      return tomatoes, eggs, salt

  # 清炒时蔬的制作
  def sauté_vegetables():
      vegetables = ["菠菜", "胡萝卜", "西兰花"]
      oil = "适量油"
      salt = "适量盐"
      return vegetables, oil, salt

  # 小米粥的制作
  def make_rice_porridge():
      rice = "100克小米"
      water = "500毫升水"
      salt = "适量盐"
      return rice, water, salt

周三：阴天，温暖晚餐

主题句：阴天时，晚餐可以选择一些能够帮助身体放松的食物。

  • 晚餐：红烧肉、蒸南瓜、白米饭

    • 代码：”`python

      红烧肉的制作

      def make_braised_pork(): pork = “300克猪肉” soy_sauce = “适量酱油” sugar = “适量糖” return pork, soy_sauce, sugar

# 蒸南瓜的制作 def steam_pumpkin():

  pumpkin = "1个南瓜"
  water = "适量水"
  return pumpkin, water

# 白米饭的制作 def make_white_rice():

  rice = "100克大米"
  water = "100毫升水"
  return rice, water


## 周四：雨天，暖身早餐

**主题句：**雨天时，早餐应选择一些能够帮助身体抵御寒冷的食物。

- **早餐：**热牛奶、全麦面包、烤香蕉
  - **代码：**```python
  # 热牛奶的制作
  def make_hot_milk():
      milk = "250毫升牛奶"
      heat = "适量热水"
      sugar = "适量糖"
      return milk, heat, sugar

  # 全麦面包的制作
  def make_whole_grain_bread():
      flour = "200克全麦面粉"
      yeast = "适量酵母"
      water = "适量水"
      return flour, yeast, water

  # 烤香蕉的制作
  def bake_banana():
      banana = "2根香蕉"
      butter = "适量黄油"
      cinnamon = "适量肉桂粉"
      return banana, butter, cinnamon

周五：阴冷天气，高热量午餐

主题句：阴冷的天气需要摄入高热量的食物来保持体温。

  • 午餐：麻辣烫、炖鸡汤、烤红薯

    • 代码：”`python

      麻辣烫的制作

      def make_mala_tang(): noodles = “100克面条” meat = “适量肉类” vegetables = [“土豆”, “豆腐”, “豆皮”] spices = “适量麻辣调料” return noodles, meat, vegetables, spices

# 炖鸡汤的制作 def stew_chicken_soup():

  chicken = "1只整鸡"
  vegetables = ["香菇", "红枣", "枸杞"]
  water = "适量水"
  return chicken, vegetables, water

# 烤红薯的制作 def bake_banana():

  sweet_potato = "2个红薯"
  butter = "适量黄油"
  cinnamon = "适量肉桂粉"
  return sweet_potato, butter, cinnamon


## 周六：晴朗天气，轻松晚餐

**主题句：**晴朗的天气适合轻松的晚餐，帮助身体放松。

- **晚餐：**烤鱼、清炒时蔬、糙米饭
  - **代码：**```python
  # 烤鱼的制作
  def bake_fish():
      fish = "1条鱼"
      salt = "适量盐"
      pepper = "适量胡椒"
      herbs = "适量香草"
      return fish, salt, pepper, herbs

  # 清炒时蔬的制作
  def sauté_vegetables():
      vegetables = ["菠菜", "胡萝卜", "西兰花"]
      oil = "适量油"
      salt = "适量盐"
      return vegetables, oil, salt

  # 糙米饭的制作
  def make_brown_rice():
      rice = "100克糙米"
      water = "100毫升水"
      return rice, water

周日：多云天气，营养早餐

主题句：多云天气适合摄入营养丰富的食物，为一周画上圆满的句号。

  • 早餐：酸奶水果杯、全麦面包、煮鸡蛋

    • 代码：”`python

      酸奶水果杯的制作

      def make_yogurt_fruit_cup(): yogurt = “200克酸奶” fruits = [“苹果”, “香蕉”, “蓝莓”, “草莓”] honey = “适量蜂蜜” return yogurt, fruits, honey

# 全麦面包的制作 def make_whole_grain_bread():

  flour = "200克全麦面粉"
  yeast = "适量酵母"
  water = "适量水"
  return flour, yeast, water

# 煮鸡蛋的制作 def boil_eggs():

  eggs = "2个鸡蛋"
  return eggs

”`

通过以上一周的食谱，您可以根据延吉的天气变化，合理搭配饮食，既保证了营养的均衡，又让生活更加健康。

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