peanut
Peanut is rich in high-quality protein, lecithin and more than 20 kinds of trace elements such as calcium and iron. Eating peanuts every day will make children's nervous system develop better and improve their memory.
But mothers with small babies should pay attention to peanuts, which are good and should not be eaten more. It is best not to eat more than 9 peanuts for your baby every day. In addition, peanuts are easy to cause baby allergies. If you have a family allergic history or your baby is allergic, you need to eat peanuts carefully.
hazel
Experts have found that the proportion of vitamin E in hazelnut accounts for more than 30%, and regular consumption can greatly enhance children's immunity.
Moreover, hazelnut contains eight essential amino acids, which is very rare in the nut family. Regular consumption can not only strengthen the brain, but also improve eyesight.
In addition, hazelnut itself has a natural smell and has an appetizing effect on children. However, due to the high fat content of hazelnuts, babies with poor biliary function should not eat too much.
yogurt
Many health experts say that yogurt has a great nourishing and health care function, so it is the first choice for children to drink snacks.
Yogurt fermented by probiotics not only retains the nutrients in milk, among which protein and calcium are more easily absorbed by human body than milk, but also lactic acid bacteria can help the baby to regulate intestinal health.
It can be described as the nutritional essence of snacks. But when shopping for children, try to avoid yogurt products containing additives.
Chinese chestnut
Chestnut is a textbook food with the lowest fat content and the highest starch content in the nutlet nutrition army.
The content of vitamin C in fresh chestnut can exceed that of tomato, especially its abundant unsaturated fatty acids and phosphorus are helpful for children's brain development. However, it should be noted that babies over 2 years old can eat chestnut in moderation.
It is precisely because chestnut has high starch and carbohydrate content that it will feel full after eating, so mother should control the consumption of chestnut.
In addition, mothers who love the kitchen can try to put chestnuts in dishes, such as mushrooms and braised pork. Nutritional efficacy and delicacy complement each other. After cooking, they will definitely let their husbands and children scramble to eat, which not only pleases the family atmosphere, but also improves the nutrition for the children.
In addition, the following foods are also eaten by smarter children.
fish
Fish is not only delicious, but also rich in calcium, protein and vitamin B2 nicotinic acid. Marine fish is also rich in iodine, and the fat contained in fish meat is unsaturated fatty acid, which is easily absorbed by human body and stimulates the activity of brain cells.
At the same time, fish is also rich in DHA, which is known as the "golden brain" and is an indispensable nutrient for children's brain development.
The contents of DHA and EPA (another essential fatty acid, often accompanied by DHA) in muscle and visceral fat of fish such as fish oil, salmon, hairtail, yellow croaker, Spanish mackerel and pomfret were analyzed and compared.
The results showed that, except carp and grass carp, there were certain amounts of EPA and DHA in the fat of marine fish and freshwater fish.
In particular, the content of DHA in muscle fat of perch in freshwater fish ranks first among all tested samples. In order to avoid the loss of valuable DHA in fish, we should pay attention to reasonable cooking methods.
DHA is not resistant to high temperature, so it is recommended to steam or stew fish rich in DHA, and frying is not recommended, because high frying temperature will greatly destroy valuable DHA.
Eggs (of hens)
Eggs are rich in nutrition, and histidine, lecithin and cephalin contained in eggs are very important for the development of brain and nervous system.
Eggs can provide high-quality protein, and yolk is rich in choline, which can improve memory.
bean
Because beans are rich in protein, fiber, minerals and vitamins, they have established their position in brain health.
Spinach, celery and bitter gourd in vegetables are not only rich in vitamins, but also have brain-strengthening effects. In addition, kidney beans, pine nuts, peanuts and other nuts also have brain-strengthening functions.
Soybean, the king of beans, is the main source of high-quality protein. Soybean also contains more lecithin, which is an important substance to promote the development of brain nervous system and enhance memory.
However, eating too much soybeans is easy to flatulence, so children should eat more bean foods such as tofu, dried tofu, yuba and bean sprouts.
Dried shrimp
Shrimp skin is rich in calcium, about 2000 mg per100 g. Taking enough calcium can ensure that the brain is in the best working condition and prevent other diseases caused by calcium deficiency. Children eat shrimp skin in moderation, which is conducive to strengthening memory and preventing rickets.
Soaking shrimp skin with water first can not only ensure food safety, but also remove excess salt and the fishy smell of shrimp skin itself.
It should be noted that the time for soaking shrimps in water should not exceed 20 minutes. If it is soaked for too long, many water-soluble nutrients will precipitate and run off.