13-year-old children's nutritious breakfast recipes Middle school students' nutritious breakfast recipes: minced meat porridge, bean paste buns, celery and dried tofu.
Ingredients of minced meat porridge: japonica rice, glutinous rice, minced meat, spinach and carrots.
Raw materials of bean paste bag: flour, red bean paste, preserved fruit,
Celery dried bean curd raw materials: celery, dried bean curd, shredded water bamboo, mushrooms.
Nutrition recipes for teenagers
Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.
Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt).
Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil).
How do teenagers have the most nutritious breakfast? Two kinds of food should not be eaten too much.
One kind of food is mainly carbohydrate, because it contains a lot of starch and sugar, which can synthesize more serotonin with sedative effect when entering the body, which limits the vitality of brain cells and cannot mobilize their brains to the maximum extent, thus reducing the efficiency of work and study; The other is egg yolk and fried high-fat food. Due to excessive intake of fat and cholesterol and long digestion time, blood can accumulate in the abdomen for a long time, resulting in decreased blood flow to the brain, leading to hypoxia of brain cells, and the brain is groggy and sluggish all morning.
Breakfast time is very important.
The length of breakfast time directly affects the types of food eaten for breakfast and the digestion and absorption of breakfast nutrients. Therefore, a nutritious breakfast should include 15-20 minutes of concentrated meals in addition to at least four kinds of food, because according to the 20 13 edition of the Dietary Guide for China Residents, it is best to ensure the breakfast time of 15-20 minutes. Therefore, for teenagers' breakfast, it is recommended to sit at the table and concentrate on eating.
Tips for healthy breakfast 1. Eating breakfast immediately after getting up is easy to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.
People who have the habit of getting up early can arrange breakfast after 7 o'clock.
Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.
Breakfast should also be timed, otherwise it will affect digestion and absorption.
The food eaten after breakfast cannot replace breakfast, so it is unscientific to skip breakfast by adding meals.
6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits.