Some time ago, the view that "children should not eat porridge for breakfast" has aroused extensive discussion among parents, who are also very concerned about their children's breakfast. Recently, the children started school, and the parents asked the breakfast question again. So, how to eat breakfast is "good"? Eat more, eat more, or eat more? Do you often change your patterns, or do you just choose the most nutritious ones?
Generally speaking, children's breakfast should be based on strengthening the spleen and nourishing the stomach, and appropriate adjustments should be made according to their age, physique and seasonal characteristics. I will systematically answer the specific questions below.
How to eat the child's breakfast? Grasp these principles.
How to arrange children's breakfast is really a science. Parents should first master these basic principles if they want to make a breakfast that is most suitable for their children.
● Time for breakfast: before 9 o'clock.
Why do you want to have breakfast before 9 am? This has a lot to do with the running time of body meridians.
From 5: 00 to 7: 00 in the morning, the meridian stream goes to the large intestine meridian. It is best to let the children get up, wash and defecate at this time; From 7: 00 to 9: 00 in the morning, it is the time when the stomach meridian passes. Eating breakfast at this time is the best digestion; From 9: 00 am to 1 1 pm, it is the time when the spleen meridian passes, and the food nutrition will be well digested and absorbed.
This timetable is generally achievable for children who go to school. For a baby who doesn't have to go to school, parents should not let him get up too late, and make sure that he has breakfast before 9 o'clock to better absorb it.
● Breakfast collocation is different at different ages.
Children of different ages have different breakfast collocation principles according to their own growth and development characteristics. On the one hand, parents should grasp the child's digestion, on the other hand, they should grasp the child's nutritional intake throughout the day.
1, infants under 6 months: mainly breast milk and formula milk, do not eat rice products, do not eat porridge.
2. Babies over 6 months old: When starting to add complementary food, first choose to eat rice soup and porridge water, then you can eat some rice congee when you are older, or eat some meat porridge when you are digested.
3. Children over 3 years old: Children go to kindergarten after 3 years old, and breakfast five days a week is arranged by kindergarten. I said in my previous tweet that the diet in kindergarten is cold. Parents should pay attention to the kindergarten menu and communicate with teachers. Children with poor physical fitness should try to avoid eating too cold meals. Or at dinner and weekends, eat some warm food and tonify.
4. School-age children: Children who need to go to school should eat well for breakfast. Eggs and milk are a good choice when children digest well. You can also give your children some rice congee, egg porridge, vegetable porridge, chicken porridge, fish porridge, etc., and flexibly mix them with foods with strong satiety and high protein, such as eggs, bread and rolls.
● General principle of breakfast collocation
1, rich variety, less quantity: I suggest that children's breakfast should be rich and varied, but less quantity. Don't be the same every day, so the nutrition will be single, but don't eat as much as adults, it will be easy to accumulate food, and seven points full is the best. For children who haven't added meals at school all morning, it's ok to have a little full breakfast, but if they have a full breakfast and a good lunch, then they should eat less and light dinner when they go home, and more importantly, control the amount. How to balance three meals, parents should adjust flexibly according to their children's daily digestion.
2. Combination of dry and thin: "dry" refers to porridge, noodles, bread, cereal, baked sweet potatoes, steamed potatoes, etc. "Thin" refers to milk, soybean milk, soybean milk, freshly squeezed juice and so on. Corn is a good coarse grain for adults, but it is not suitable for children, especially Xiaobaobao, to eat too much, because most children are hard to chew, which will actually have a burden on the spleen and stomach. Babies can be beaten into corn paste.
3, according to the child's digestion: children with spleen deficiency, easy to accumulate food or obvious accumulation of food, it is more appropriate to eat porridge for breakfast. Or choose vegetarian and digestible noodles to avoid indigestible foods such as milk, eggs and coarse grains, so as not to make food accumulation more serious.
4. Adjust according to solar terms and physical characteristics: It is best to adjust breakfast according to the season, solar terms and physical characteristics of children, and choose the corresponding diet porridge. For example, children with spleen deficiency can eat porridge that strengthens the spleen; Children with yin deficiency eat some tremella porridge; In spring and summer, dampness is the main factor; In autumn and winter, nourishing yin, moistening dryness and warming up are the main methods.
How to eat breakfast in autumn?
The above-mentioned 7: 00 am to 1 1 am is the time when the stomach and spleen meridians are in season. Generally speaking, children's breakfast is best based on food that strengthens the spleen and nourishes the stomach, so that children can better transport and absorb it and play the greatest role. In autumn, dryness and evil are in season. In diet, parents can give their children some food that moistens dryness and nourishes lungs, and make some appropriate adjustments at breakfast.
● Autumn breakfast is best for porridge.
The most suitable breakfast for children in autumn is to drink porridge, which can nourish the stomach, replenish qi and nourish body fluids. Many parents told me that when children go to school, they won't have time to help them recuperate, so it is a good way to recuperate by cooking porridge. When giving porridge to children, it can be paired with steamed bread or bread, which is a good nutritious breakfast of medicated diet. And porridge is easy to digest, and children with spleen deficiency and food accumulation can also eat it.
In autumn, if you want to clear your lungs and dry them, you can give your children the lean porridge of Radix Pseudostellariae and Lily. If you find that your child has accumulated food, you can give him Sanwei Jianpi porridge immediately, and you don't have to wait until you get home from school to eliminate accumulated food. In addition, children eat a lot of other foods at school one day, which will also aggravate the situation of food accumulation.
Sanwei Jianpi porridge
Materials:
Yam10g, white lentils15g, 2 red dates with stones removed, and 50g of rice.
Practice:
1. Soak white lentils in water for 3 hours in advance;
2. Add all the ingredients to the pot and add 800 ml of water;
3. Boil with big fire and cook with small fire to make gruel;
4. Season and mix well, and cool to eat.
Efficacy:
Spleen invigorating, appetite stimulating, dampness eliminating, middle warmer, qi invigorating, blood nourishing, spleen and stomach invigorating, and body strengthening.
Avoid:
◆ Suitable for spleen deficiency syndrome.
◆ Take it based on syndrome differentiation over 3 years old.
◆ Silkworm bean disease can be used.
Pseudostellaria heterophylla and lily lean meat porridge
Materials:
5g of radix Pseudostellariae, 0g of lily10g, 2g of Siraitia grosvenorii 1/2, 50g of rice and 30g of lean pork.
Practice:
1. Boil Radix Pseudostellariae and Fructus Siraitiae Grosvenorii to get juice;
2. Pour the juice into the pot and cook with lily, rice and lean pork for 2 hours.
Efficacy:
Clearing lung dryness, benefiting lung and promoting fluid production.
Avoid:
◆ It is suitable for the symptoms of qi deficiency and lung dryness, cough and shortness of breath, and thirst.
◆ Take it based on syndrome differentiation over 3 years old.
◆ Silkworm bean disease can be used.
● Pasta is easy to digest by strengthening the spleen and nourishing the stomach.
Pasta is also a good choice for children's breakfast. Most pasta, such as noodles, steamed buns and steamed buns, can strengthen the spleen and nourish the stomach. You can eat steamed bread and steamed buns with milk, soybean milk and diet porridge.
For younger children, parents can buy children's noodles, and school-age children can choose ordinary noodles, which are easier to digest if cooked slightly rotten. It can be paired with some vegetables and meat, such as lean noodles with vegetables and tomato and egg noodles, which children love to eat. As for the weight, with the child's small bowl, the amount of a bowl is enough.
tomato and egg noodles
Materials:
50g noodles, tomatoes 1 piece, eggs 1 piece.
Practice:
Sliced tomatoes; Boil the pot with water, pour in the noodles, cook until cooked and soft, and then take it out for later use; Take another wok, add oil, beat the eggs and fry until it is shaped. Add tomatoes, stir fry and add water, mix well and cook for a while until it tastes good. Add noodles and season with proper amount of edible salt.
Efficacy:
Clearing heat, appetizing and promoting fluid production.
Avoid:
◆ Take it based on syndrome differentiation over 2 years old.
◆ Silkworm bean disease can be used.
These common breakfast problems are clear at once.
In addition to the principles and recipes mentioned, parents often mention some questions about their children eating breakfast. Now I will answer them in a unified way:
● What if the child can't wake up in the morning and has no appetite for breakfast?
Parents should pay attention to a few things when their children get up in the morning: first, whether they fall asleep too late at night, resulting in insufficient sleep time for their children, so they should make appropriate adjustments; Second, whether the child has a problem of restless sleep, resulting in poor sleep quality, it is necessary to check the digestive state as soon as possible; Third, does the child have the problem of heavy humidity? Heavy humidity will make the child unable to sleep. At this time, it is necessary to dialectically eliminate dampness.
If the child has no appetite for breakfast, parents can give the child a cup of warm water to wake up the stomach. For breakfast, some medicinal porridge prescriptions should be arranged to eliminate food and strengthen the spleen simultaneously. In addition, eating porridge on an empty stomach in the morning is easy to be absorbed, which will also start the spleen and stomach after a night's rest.
● Can I give my children fruit for breakfast?
I don't recommend giving children fruit for breakfast, especially on an empty stomach. The child's own yang is insufficient, and the yang is even weaker in the morning and night. Most fruits are cold and cool, and the yang is not nourished without eating Shui Gu. If you eat fruits at this time, it is easy to damage the yang and make your child's spleen and stomach cold. If parents still want to give their children some food, I suggest adding a meal as a snack after breakfast, and the amount must not be too much.
How about milk and yogurt for breakfast?
Many parents will give their children yogurt at breakfast, thinking that it can help digestion, and children love it. But in fact, I don't recommend it, because yogurt is cold, cold and easy to hurt the spleen and stomach, and it is not suitable for children to drink often. When it is very hot in summer, you can drink a little yogurt as a snack or a meal, and keep it at room temperature when drinking, but don't eat it often.
You can choose milk for breakfast. It is recommended to choose high-calcium milk and pure milk. Milk is cold and easy to get wet, so parents had better heat it first before giving it to their children. Children with heavy moisture and children with food accumulation should avoid it.
● How about eggs for breakfast?
Eggs are nutritious, which can supplement the protein of children's bodies, and are a good choice for breakfast. Can be eaten when the child has no pain and good digestion.
For babies under 3 years old, egg soup is more suitable for delicate spleen and stomach; After 3 years old, you can try to eat some scrambled eggs and boiled eggs. Boiled eggs have the highest nutritional value, but they are also the most difficult to digest. Boiled eggs are the best to digest, and steamed eggs are the first choice for babies or children with poor digestive ability. If you find that you can't digest well after eating an egg, stop the next day. You don't have to "eat an egg every day", but you should take care of your spleen and stomach as the criterion.
In addition, parents can occasionally give their children some coarse grains, and when their children eat rice congee and gruel for breakfast, they can match a small piece of sweet potato. Coarse grains contain insoluble cellulose, which helps to ensure the normal operation of the digestive system and is suitable for most children. On weekends, you can make health cakes with your children, such as Bazhen cake, Poria cocos cake and jujube cake introduced before.