13-year-old children's nutritious breakfast recipe: egg and vegetable breakfast.
Ingredients: 2 slices of bread, 2 eggs, 20g of cabbage, 20g of strawberry, 250ml of milk, and proper amount of salad juice.
Exercise:
1, put the eggs in cold water and cook for about 5 minutes.
2. Soak in cold water for 3 minutes and peel off the shell.
3. Cut it into four pieces with a knife.
4, add a small amount of oil and salt to the water, add cabbage and cook for a while.
5. Slice the bread or cut it into small pieces.
6. Spread salad dressing on bread, pour salad juice on cabbage and eggs, heat a glass of milk, add some strawberries and have a nutritious breakfast.
Tuna sandwich
Ingredients: 200g tuna salad dressing, 2 slices of toast, cucumber, cheese, eggs, cooking wine.
Exercise:
1, prepare all the ingredients.
2. Remove the edge of the bread.
3. Open the canned tuna salad.
4. Wash the cucumber and plan it into large pieces.
5. Add the eggs to the cooking wine and break up. Fry in a frying pan into an egg roll.
6. Take a slice of toast and spread it with a thick layer of tuna salad dressing.
7. code the omelet.
8. Add a layer of cucumber slices and cover with a piece of cheese.
9. Finally, cover with a piece of toast.
Western breakfast
Ingredients: 2 eggs, 2 tomatoes, 2 slices of bacon, 2 slices of whole wheat bread, proper amount of vegetable oil, salt, butter and jam.
Exercise:
1, heat the pan, and put the bacon into the first fried noodles.
2. Fry the other side upside down and put it on a plate.
3. Cut the tomatoes in half and put them in the pot.
Just fry both of them a little, take them out and put them on the plate.
5. Pour in the eggs that have been beaten before and fry until cooked.
6. Bake the whole wheat bread slices in the toaster until they are burnt, take them out and put them on a plate, and spread them with butter and jam evenly.
/kloc-nutrition precautions for children aged 0/3: don't miss the fast growth period.
In the process of children's adolescent development, the height of most Han children in China is about 12 years old for girls and 14 years old for boys. More than 90% of the girls are between 1 1- 13 years old and the boys are between 13- 15 years old. In order to make children grow taller, parents should pay special attention to their nutrition and exercise during the rapid growth period.
Pay attention to nutritional supplements.
Nutrition is the key to children's physical growth. The energy, protein and amino acids needed for normal growth of the body must be provided by food, mainly meat, eggs, beans and beans. Bone formation also requires sufficient calcium, phosphorus and trace amounts of manganese and iron. Insufficient calcium intake and vitamin D deficiency will lead to insufficient bone mineralization, vitamin A deficiency will make bones shorter and thicker, and vitamin C deficiency will make bone cells brittle and affect bone growth.
Don't let children have the habit of partial eclipse.
At present, the average family should have a comprehensive and adequate nutrition and a balanced diet. Parents should be careful not to let their children develop the habit of partial eclipse, let alone let their children eat too many snacks, which will affect the intake of important nutrients.
Foods and dairy products suitable for children aged 13.
The height of human body depends on the growth and development of bones, among which the growth of long bones of lower limbs is most closely related to height. Calcium and phosphorus are the main components of bones, so milk, shrimp skin, green leafy vegetables, kelp, laver and other foods rich in calcium and phosphorus need to be supplemented. Bone growth can not be separated from calcium, and milk contains high calcium, which is known as the best calcium supplement food. Let children drink 500 ml of milk every day to promote their height.
bean products
Beans are the only high-protein, high-fat and high-calorie foods that can compete with animal foods, and have always been loved by health care people and vegetarians. But there is a trypsin inhibitor in beans, which can inhibit the digestion of trypsin. In addition, the cells that make up soybean have strong cell walls, which hinders the absorption of nutrients by soybean. However, in the process of bean products processing, due to the addition of some other raw materials (such as brine when making tofu) and technical processing, pancreatin and solid cell membrane contained in soybean are destroyed, which will greatly benefit the absorption of its nutrients by human body. Therefore, high-quality soy products are more beneficial to the human body than whole beans.
Bean products and dairy products are good sources of high-quality protein. Protein is the foundation of life, and the proliferation of bone cells and the development of muscles and organs are inseparable from protein. The faster the human body grows, the more it needs to supplement protein. Fish, shrimp, lean meat, eggs, peanuts and bean products are rich in high-quality protein, so we should pay more attention to supplement them.
Egg food
Children should eat an egg every day, because eggs contain protein, fat, sugar, vitamins, inorganic salts and other essential nutrients, which are easily digested and absorbed by the human body.
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