Get up in the morning, although the stomach has been emptied, but because of the small amount of activity, some children always feel not hungry in the morning and don't want to eat breakfast. In addition, some students go to school early, have tight time and have short meals. So you don't need to eat many meals for breakfast, as long as the main and non-staple foods are of high quality and reasonable collocation.
Drinking milk every day is the best measure to supplement calcium (although people have different views on milk, moderate amount is an important dietary principle and necessary for children's growth-editor's note). Every 100 ml of milk contains 120 mg of calcium. If you drink 250 ml of milk every day, you can get 300 mg of calcium, which is equivalent to 40% of the calcium supply standard recommended by China Nutrition Society. In this way, the calcium intake of other foods reaches 50% of the supply standard, and the two together can basically meet the demand. In addition, it is best to eat an egg for breakfast every day. Eggs are rich in all nutrients and active substances needed by life, and are the best choice for human breakfast.
Youpin Town-Linshan Earth Eggs in Southern Anhui
Some parents give their children a lot of food early in the morning, not only milk and eggs, but also buns, fried dough sticks, hamburgers, chocolates and so on. I think I should eat more "hunger tolerance". As we all know, eating too much will affect your study in the morning. According to Dietary Guidelines for China Residents, the calorie sources of nutritious breakfast should include protein, fat and carbohydrate, and the ratio of the three should be close to 1: 0.7: 5, and it can provide various vitamins and minerals necessary for human body, such as calcium, zinc and iron. If you have a bad appetite in the morning, parents should arrange some attractive breakfasts with all colors and flavors as much as possible, and always make different patterns for breakfast.
Cut the cake prince's active nut crisp (8 kinds of nut kernels+1 five grains)
Second, nutritious breakfast vegetables and fruits are essential.
If milk, eggs, vegetables and staple food are taken as the standard of ideal breakfast, then if fruit is added, it can be called "golden breakfast". However, according to the survey, what students lack most in breakfast are vegetables and fruits. Although eggs, meat and milk are rich in carbohydrates, protein and fat, they are all acidic foods with more sulfur and phosphorus, while vegetables and fruits are alkaline foods, which are not only rich in carotene and various water-soluble vitamins, but also contain various nutrients such as calcium, potassium and magnesium. If students eat too much acidic food for breakfast and there is no alkaline food to neutralize it, it will lead to acidic blood and make people lose concentration all morning. Therefore, breakfast can't be without vegetables. You can choose some refreshing assorted pickles, assorted cucumbers, assorted tomatoes with sugar and so on. Eating a certain amount of vegetables can not only maintain the balance of blood pH, reduce the pressure of gastrointestinal tract, but also provide a certain amount of vitamins for the body in time, which is very beneficial to the healthy development of students. In addition, if possible, it is best to add a vitamin-rich fruit to breakfast.
Third, you must eat the staple food for breakfast.
Many parents let their children drink a glass of milk and eat an egg every morning, and some even eat two or three. They think that children should have enough nutrition and energy in the morning if they eat like this. However, I want to tell these parents that you have made a big mistake and need to make up lessons and learn more about nutrition.
Why do you say that? Because the heat energy provided by milk and eggs is very low, if you only eat an egg and a glass of milk for breakfast, children will start to cry hungry before 10 am. Every100g of milk and eggs provide 45 kcal and 15 1 kcal respectively. Eating 250 ml of milk and 50 g of eggs for breakfast provides only 2 10 kcal of calories. According to the Dietary Guidelines for China Residents, the calories provided by a reasonable breakfast should account for about 30% of the daily calories required by human body, while the calories of 2 10 calories are far less than 30% of the energy consumption of all levels. Therefore, in addition to milk and eggs, we must eat staple food for breakfast. Because staple foods such as rice and flour are high-energy foods, flour can provide 342 kilocalories per100g, and polished rice can provide 338 kilocalories per100g, which is nearly 7 times that of milk. If you eat more eggs and dairy foods to provide calories, it will not only be difficult to meet the requirements, but also waste energy. In addition, students should use their brains in class in the morning, and the only heat source of brain cells is glucose, which can directly provide sufficient glucose after the decomposition of carbohydrates rich in staple food. However, you should not eat too much staple food, and 50 ~100g per meal is appropriate.
Fourth, eat breakfast like an "emperor"
As the saying goes, eat breakfast like an emperor. However, some parents always arrange breakfast for their children with the attitude that they are full and not hungry. As for the nutrition of children's breakfast, they don't care very much. But for students with heavy academic burden, breakfast is the most important meal of the day. Its quality not only affects the intake of energy and nutrients throughout the day, but also affects their cognitive ability, academic performance and normal growth and development of the body.
Moreover, we also found that due to various reasons, many students can't insist on eating breakfast every day at present, and many people rush to solve it on the road. Some parents think that if you don't eat well at breakfast, you can still make up the nutrition you need by eating more at lunch or dinner. In fact, this is a big misunderstanding.
According to the survey, students who can insist on eating well and having enough breakfast every day are well developed in body shape and function, strong in body, energetic in class and efficient in learning; On the contrary, some students feel hungry when they don't have enough breakfast, so they can't concentrate on the class in the third class. Students who don't eat breakfast usually start to "play drums" in the first class. After strenuous mental or physical activities, they are likely to have "hypoglycemia" symptoms such as weakness of limbs, slow thinking, pallor, palpitation and sweating.