Nutritionists point out that breakfast is a tonic. For children who are in a long physical stage, having a good breakfast is particularly important. Because the food that had been eaten the night before had been digested overnight, the stomach was empty and there was a serious shortage of energy. In the morning, the arduous task of learning lasted from 8 o'clock to 12 o'clock and there was an inter-classroom exercise in the middle. With such a large consumption, how can an empty stomach meet?
Breakfast is good, not only learning to be energetic, but also good for children's growth and development. According to studies of nutritionists in foreign countries, the children who eat better breakfast have higher average scores.
So what is the correct breakfast?
One of the principles of breakfast: Would rather not eat, can not drink.
The first thing after getting up in the morning is to drink 200ml warm water. After a night's metabolism, there are many wastes in the body waiting to be discharged. There is also a lot of water loss in the body. Drinking water can moisten the internal organs, promote waste discharge, and prevent the occurrence of constipation and stones. Warm water can be absorbed by the body as quickly as possible, and the effect of removing waste is also best.
Drinking milk in the morning is also very important because milk is rich in protein and vitamins. Nutritionists in China claim that for teenagers in the growing period, "early cups and one cup late" are the best. Even if you are going to be late, you must drink milk, soy milk or porridge, and then take some solid food out.
The second principle of breakfast: In addition to starch, add some protein and fat.
If you learn to eat starchy food, at that time, although full, but because the starch is easy to digest, only two hours, that is, around 10 o'clock, the stomach is empty, so you will feel hungry. Therefore, breakfast should eat foods containing protein and fat, such as milk, eggs, meat, soy products. Fat has the effect of slowing gastric motility and allows food to stay in the stomach for a longer period of time until lunch begins.
It is not difficult to do this. For example, give your child a cup of milk in the morning, eat an egg or a dish of soy products, and eat some staple foods. If you eat porridge or noodles, don't forget to mix porridge with salted eggs, sauce, or dried bean curd. Serve the noodles with poached eggs or a spare rib.
Chinese people have a good habit of drinking porridge in the morning. Adding beans, peanuts, glutinous rice, red dates, etc. in the porridge can both add protein and supplement minerals. With a little side dish, it becomes an economical and nutritious breakfast. Now.
The third principle of breakfast: it is best to add a little fruit and vegetables.
Vitamin C and organic acids in vegetables and fruits can make people feel refreshed.
If you have noodles for breakfast, it is a good idea to add green leaves in the soup. If there is really no fruit and vegetables, it's good to eat a single vitamin C.
The fourth principle of breakfast: Avoid excessive greasy.
If the breakfast is too greasy too much, it will make the stomach burden too much, leading to blood concentration in the stomach for a long time, affecting the brain's blood supply, so that children can not quickly focus attention to intense learning. Therefore, there must be a little fat in the diet, but also easy to digest, not to make excessive animal fat.
Finally, it should be noted that pure oatmeal is a nutrient-rich food, but many “nutritional cereals†sold in the market are not rich in nutrients. Protein and fat content are very low. They can only be used as drinks and not as breakfast.
Source: Health Network
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