How to eat nutritious breakfast?

Milk + eggs + vegetables + staple food = ideal breakfast, plus a fruit, it is called "gold breakfast." "One day's plan is in the morning." Breakfast is the most important meal of the day. Especially for students who are in a period of growth and development, a well-balanced and nutritious breakfast is an important guarantee for efficient morning learning. Although many parents have begun to attach importance to providing children with nutritious breakfasts, they have been guilty of what they eat and how they eat. For this reason, the "Health Times" has invited authoritative nutrition experts to attend a "nutrition breakfast required course" for parents with family and students.

Eat much better than eating fine

In the morning, although the stomach is empty, some children always feel that they are not hungry in the morning and do not want to have breakfast because of the small amount of activity. In addition, some students go to school early, time is tight, and meal times are short. Therefore, breakfast does not have to eat a lot of meals, as long as the high quality, with a reasonable main and non-staple foods on it.

Drinking milk every day is the best calcium supplement (although people have a different understanding of milk, but moderation is an important dietary principle, and it is also necessary for the child's growth - the editor's note), with calcium levels per 100 ml of milk. 120 milligrams, if you drink 250 milliliters of milk a day, you can get 300 milligrams of calcium, which is equivalent to 40% of the calcium supply standard recommended by the Chinese Nutrition Society. In this way, from the other food intake of calcium up to 50% of the supply standard, the two added, basically meet the demand. In addition, it is best to have one egg for breakfast every day. Eggs are rich in all the nutrients and active substances needed for life and are the best choice for human breakfast.

Some parents give their children a lot of food in the early morning. They not only have milk, eggs, but also buns, fried dough sticks, burgers, chocolate, etc. They think that they should eat more “tolerant to hunger”. As everyone knows, eating too much will affect the morning learning. According to the Dietary Guidelines for Chinese Residents, the calorie source of a nutritious breakfast should include protein, fat, and carbohydrates. The ratio of these three sources should be close to 1:0.7:5, and provide various vitamins and minerals that people need, such as calcium, Zinc, iron and so on. In the morning, poor appetite, parents should try to arrange some colors, smells, tastes, shapes and attractive early breakfast, breakfast should always change patterns.

Indispensable fruits and vegetables

If milk, eggs, vegetables and staple foods are taken as the ideal standard for breakfast, then if you add fruit, it will be called a "golden breakfast". However, according to the survey, the most important thing for students in breakfast is vegetables and fruits. Although staple foods, egg products, meats, and dairy products are rich in carbohydrates, protein, and fat, they are all foods containing many elements containing sulfur and phosphorus and are acidic foods, while fruits and vegetables are alkaline foods, not only rich in carotene and many Water-soluble vitamins also contain many 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 will lead to acidic blood and people can not concentrate all morning. Therefore, the breakfast can not be less vegetables, you can choose some refreshing assorted pickles, cucumber, sugar mixed with tomatoes and so on. Eating a certain amount of vegetables can not only maintain the balance of blood pH, reduce the pressure of the gastrointestinal tract, but also provide the body with a certain amount of vitamins in time, which is very beneficial to the healthy development of students. In addition, if conditions permit, it is best to add a vitamin-rich fruit.

Eat breakfast must eat staple food

Many parents ask their children to have a glass of milk every morning, eat an egg, and some even eat two or three. They think that in order to eat this kind of food, the children's nutrition and energy should be sufficient in the morning. However, I want to tell these parents that you have made a lot of mistakes. You need to “make up your class” and learn more about nutrition.

Why do you say that? Because the heat provided by milk and eggs is very low. If breakfast only eats one egg and one glass of milk, the child will begin to shout at 10 o'clock in the morning. The heat energy provided per 100 grams of milk and eggs is 45 kcal and 151 kcal, respectively. The energy provided by eating 250 ml of milk and 50 g of eggs for breakfast was only 210 kcal. According to the "Chinese Residents' Dietary Guidelines," the amount of calories provided by reasonable breakfasts should account for about 30% of the body's daily calories, and the 210 kcal calories are far less than 30% of all levels of energy consumption. Therefore, besides milk and eggs, breakfast must be staple food. Because the staple food such as rice noodles is a high-energy food, it can provide 342 kcal per 100 grams of flour, and 338 kcal per 100 grams of polished rice, nearly 7 times that of milk. If you rely on eating more eggs and dairy foods to provide heat, it is not only difficult to meet the requirements, but it also causes a waste of energy. In addition, students use their brains in the morning, and the only source of calories in brain cells is glucose. The carbohydrates contained in staple foods can provide sufficient glucose directly after decomposition. However, the staple food can not eat too much, a meal to 50 to 100 grams is appropriate.

Eat breakfast like "Emperor"

As the saying goes, breakfast should be like an emperor. However, some parents are always holding their children to eat their stomachs and don’t be hungry to arrange breakfast for children. As for the children’s breakfast is not enough, they are not very concerned. For students with heavy academic burdens, breakfast is the most important meal of the day. Its quality affects not only the intake of all-day energy and nutrients, but also their cognitive ability, academic performance, and body. The normal growth and development.

And we also found that for various reasons, many students cannot insist on eating breakfast every day, and many people are hurriedly resolved on the road. Some parents think that eating breakfast is not very good, eat more at lunch or dinner, eat better, and still be able to make up the necessary nutrients, in fact, this is a big misunderstanding.

According to the survey, students who can consistently eat well and eat breakfast every day have better body shape and functional development, are physically strong, energetic in class, and have high learning efficiency; conversely, they do not have enough breakfast and some students are second Hunger occurred during class hours, and students could not concentrate on lectures during the third class. Students who did not eat breakfast usually began to “drum” on the stomach during the first class. After intense mental or physical activity, it was very likely that they would have limbs. Inability, mental retardation, paleness, palpitation, sweating, and other "hypoglycemia" symptoms.

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