The first breakfast: rice porridge+pickles.
The epidemic situation in winter has a recurring trend, so it is very important to improve children's immunity through a balanced diet. At the beginning of the year, Dr. Zhang Wenhong criticized breakfast: rice porridge+pickles. Many families still insist on this way of eating.
Some parents think it is better than junk breakfast, and it is one of the traditional breakfasts in China. Some people say that my children have a bad stomach, and drinking porridge can nourish the stomach! Yes, porridge is a traditional breakfast and can nourish the stomach. These are all fine. However, children need high-protein food for breakfast, and it is not enough to drink porridge.
Improved scheme: egg+milk+vegetable powder
When we were young, we ate porridge and pickles. That's because our family conditions are limited. Now, it is not difficult to prepare more eggs or milk for our children. Milk or eggs are rich in protein and calcium, just to supplement the protein and calcium that children need for learning and growth. In addition, some vegetables and coarse grains are suggested. It can be properly added to porridge to increase the amount of dietary fiber and ensure the balanced nutrition of every bite of porridge for children.
In addition to milk and eggs in the morning, you can also add some bread or oats to your child to supplement carbohydrates and provide calories for the whole morning to make your child energetic.
The second kind of breakfast: overnight meal.
I remember when I was a child, I often boiled the rice I hadn't eaten the day before into porridge, which became the so-called "Woba porridge". Coupled with pickled pickles at home, it is also a happy breakfast.
There is no doubt about happiness, but the nutrition is really poor. Because the fatal disadvantage of overnight meals is that they contain nitrite! Nitrite is a toxic carcinogen, which can cause toxic reaction when consumed in large quantities, and may cause cancer when consumed in small quantities for a long time. Maybe it's nothing for adults, but it has a great influence on children.
Improvement plan: We should be willing to throw away what we have lost.
A qualified mother needs not only thrift, but also basic nutrition knowledge. Carefully prepare fresh breakfast ingredients for children every day, which is what a good mother should do.
The third kind of breakfast: fried dough sticks+soybean milk
Last time I wrote a Japanese breakfast, some netizens said that there are fewer children eating soy milk fritters now. Actually, it should be divided into cities. For example, in Tianjin, eating soybean milk and fried dough sticks for breakfast is too common. Although some breakfast shops are labeled as healthy fried dough sticks, parents try not to let their children eat fried dough sticks for breakfast.
The cooking method of fried dough sticks is unhealthy in itself. It is rich in calories, oil and fat ... it is ok to eat it once in a while. Eating it for breakfast every day will affect children's health and increase the risk of obesity.
In addition, many vendors fry fritters repeatedly in a pot, and the oil is heated repeatedly at high temperature, which will produce a lot of carcinogens such as trans fats. Similarly, the soybean milk bought outside may also be overnight soybean milk, or with a lot of sugar, which is not only sweet! It also has a certain impact on children's dental health.
Improvement plan: try to grind soybean milk yourself and eat fritters in moderation.
If you really like to eat fried dough sticks, it's no big deal to eat one at intervals. For soybean milk, mom can soak beans the night before and beat them directly in the morning. In fact, it won't take too long, and the focus is on health and nutrition.
The fourth breakfast: juice+bread
Juice and bread, a box of bread and packaged juice, children's breakfast will be ready in a week. Many mothers think that not only children love to eat, but also it is important to save trouble. But as everyone knows, saving you trouble has great hidden dangers to your child's health.
There are a lot of additives and sugar in bread or juice, which tastes good, but too much sugar intake will not only make children fat, but also increase their chances of suffering from myopia and affect their attention and reaction ability.
"Choose three"
(1) When choosing high-protein foods, mothers should choose high-protein and low-fat foods as much as possible, such as milk, boiled eggs and beef.
(2) Choose coarse grains and replace simple rice flour with coarse porridge, including millet porridge and oatmeal.
Selecting fruits and vegetables, adding cold cucumber for breakfast, or frying a plate of vegetables can not only improve children's appetite, but also supplement vitamins and cellulose.
"negative four"
1. Reduce oil: spring rolls, bacon, ham, fried dough sticks, oil cakes, etc. It should not be big.
2 Convenient reduction: instant noodles, egg yolk pies, biscuits and other packaged foods with large oil content should be reduced.
3 reduce salt and sugar: eat less pickles and pickles to avoid excessive sodium intake. Meanwhile, eat less foods with high sugar content.
4 Reduce beverages: If you want to drink, drink pure milk and freshly squeezed juice, and those packaged beverages that have been put for a long time should be reduced.
The first meal in a day should be within 2 hours after waking up, generally not later than 10: 00 am.
This is the industry's measure of breakfast time. For example, if a child is going to school, he usually has breakfast between 6: 30 and 7: 00. If children don't have to go to school, they can be postponed for an hour.
In fact, there is no so-called prime time for children's breakfast, and it doesn't matter much whether it is early or late. It is necessary to judge the time for breakfast according to the activity and time of the day.
Theoretically, children's breakfast energy supply accounts for 25%-30% of the total energy. But this data 100% sounds blank, and many parents still don't know how much to give their children.
It can be judged that if the child finishes school at 1 1: 30, if he feels hungry right after school, it means that the breakfast amount of TA is just right. If it is less than 10, the child will be hungry, indicating that TA eats too little breakfast.
Generally speaking, an ordinary pupil's breakfast is: a boiled egg+a bowl of thin oatmeal+an apple. Apples can be packed in a schoolbag and eaten between classes.
Children who have a good breakfast are not only healthy, but also more focused on reading. Mothers who are still giving their children unhealthy breakfast, hurry up and improve.