The first kind of breakfast: rice congee+pickles.
In winter, the epidemic situation has a repeated 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 congee+pickles, and many families still insist on this way of eating.
Some parents think it's better than junk breakfast, and it's 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 it can also nourish the stomach. These are all right. However, children need high protein foods for breakfast, and just drinking porridge is not enough.
Improvement scheme: egg+milk+vegetable powder
When we were young, we drank porridge and pickles. That was because our family conditions were 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 required by children's learning and growth. In addition, it is suggested that some vegetables, coarse grains, etc. can be properly added to the porridge, so as to increase the amount of dietary fiber and ensure that every bite of porridge for children is nutritionally balanced.
In the morning, in addition to milk and eggs, 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 full of energy.
The second kind of breakfast: overnight meals
I remember when I was a child, I often cooked the unfinished rice the day before with water to make porridge, which became the so-called "Woba porridge". Coupled with pickled pickles at home, it also makes a happy breakfast.
There is no doubt about happiness, but the nutrition is indeed a little poor. Because the fatal disadvantage of overnight meals is that they contain nitrite! Nitrite is a toxic carcinogen, which will cause toxic reactions in large quantities, and may cause cancer if consumed in small quantities for a long time. Maybe it's nothing to adults, but it has a great influence on children.
Improvement scheme: we should be willing to discard the lost.
A qualified mother needs not only diligence and 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 about Japanese breakfast, some netizens said that there are fewer children who eat soybean milk and fried dough sticks now. In fact, it should be divided into cities. For example, it is too common to have soybean milk and fried dough sticks for breakfast in Tianjin. 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 not healthy in itself. It is high 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 deep-fried dough sticks repeatedly in one pot, and the oil is heated repeatedly at high temperature, which will produce a large number of carcinogens such as trans fat. Similarly, the soybean milk bought outside may also be overnight soybean milk, or add 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 by yourself and eat fried dough sticks in moderation.
If you really like to eat fried dough sticks, it's no big deal to eat them every three forks. In the case of soybean milk, mom can soak the beans the night before and beat them directly in the morning. In fact, it won't take much time, and the focus is on health and nutrition.
The fourth kind of breakfast: juice+bread
Juice and bread, a box of bread and packaged juice, the child's breakfast for a week is done. Many mothers think that not only children love to eat, but also it is important to save trouble. But as everyone knows, saving trouble for you poses great hidden dangers to children'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 cause children to get fat, but also increase their chances of suffering from myopia and affect their concentration and reaction ability.
"Pick three"
(1) pick high protein foods, mother should choose high protein, low fat food as much as possible, such as milk, boiled eggs, beef, etc.
(2) Choose coarse grains, and replace simple rice flour with coarse grain porridge, including millet porridge and oatmeal.
3 Pick fruits and vegetables, add cold cucumber for breakfast, or stir-fry a plate of vegetables, which can not only improve children's appetite, but also supplement vitamins and cellulose.
"minus four"
1. Reduce oil: spring rolls, bacon, ham, fried dough sticks, oil cakes, etc. should be small.
② Convenience reduction: instant noodles, egg yolk pies, biscuits and other packaged foods with a large amount of oil should be reduced.
3 reduce salt and sugar: eat less pickles and pickles to avoid excessive sodium intake. At the same time, 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 kept for a long time should be reduced.
The first meal in a day should be within 2 hours after waking up, generally no later than10: 00 am.
This is the industry's measure of breakfast time. For example, if a child wants to go to school, he usually eats breakfast between 6: 30 and 7: 00. If the child doesn't have to go to school, it can be postponed for an hour later.
In fact, there is no so-called prime time for children's breakfast, and it doesn't matter much whether it is a little earlier or later. It is necessary to judge the time for breakfast according to the amount of activity and time of the day.
In theory, children's breakfast energy supply accounts for 25%-30% of the total energy. But 100% of this data sounds blank, and many parents still don't know how much to give their children.
It can be judged in this way that if the child finishes school at11:30, if he feels hungry just after school, it means that the amount of breakfast in TA is just right. If it is less than 10, the child will be hungry, which means that TA has eaten too little breakfast.
Generally speaking, the breakfast amount of an ordinary primary school student is: a boiled egg+a bowl of lean oatmeal+an apple. Apples can be packed in a schoolbag and eaten between classes.
Children who eat well at breakfast are not only healthy, but also more focused on reading. Mothers who are still giving their children unhealthy breakfast, hurry up and improve.