What is nutritious for children to eat for breakfast, please 3Q

The so-called "nutritious breakfast" should include the following 4 foods, preferably no less than 3 categories: 1. Cereals - bread, rice (porridge) or steamed bread 2. Animal foods - eggs or meat 3. Soy products such as milk or soy milk 4. Fresh vegetables and fruits If you are troublesome, an apple and two bananas are full and will not get fat, and they are very nutritious. (Bread is best whole wheat, milk is best warm, eggs are best boiled) Five points of attention for scientific breakfast The time should be the bestMedical research has proved that 7 o'clock to 8 o'clock is the most suitable time for breakfast, because this is when people's appetite is the most vigorous.

Breakfast and lunch should be separated by about 4-5 hours. If breakfast is early, the quantity should be increased or the lunch should be brought forward accordingly. After a night's sleep, a lot of water and nutrients are consumed from urine, **, and breathing, and after getting up at breakfast, they are in a state of physiological water shortage.

If you only eat a regular breakfast, it is far from being able to supplement physiological dehydration. Therefore, do not rush to eat breakfast in the morning, but should immediately drink 500-800 ml of cold boiled water, which can not only supplement the physiological need for water shortage, but also play a washing role in human organs, so as to improve organ function and prevent the occurrence of diseases. The amount of nutrients in the breakfast recipe should be appropriate, and it should generally account for about 30 of the day's supply.

Among them, the nutrients that may be insufficient in lunch and dinner, such as energy and vitamin B1, should be increased in moderation. And to achieve the combination of thick and thin, meat and vegetables, so that the proportion of 8 essential amino acids in the food protein is more balanced, and the nutrition is complementary. Cooking should pay attention to not only consider the physiological characteristics of personality, but also consider everyone's appetite interests and taste preferences, it is best to eat hot porridge, hot oatmeal, hot milk, hot soy milk, avoid drinking iced coffee, iced tea, iced milk, etc., and eat less fried food.

Many people are accustomed to eating steamed buns, fried foods, and soy milk for breakfast. There are also people who eat eggs, meat, and milk. Although the above foods are rich in carbohydrates, proteins, and fats, they are all acidic foods, and if the acidic foods are excessive in the diet, it is easy to cause acidic blood and cause physiological acid-base balance imbalance in the body, and calcium deficiency often occurs.

Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve a dietary acid-base balance and nutrient balance. Nutritious breakfast recipes Homemade nutritious morning full meal • Real nutritious breakfast • Add honey to breakfast • Four ways to eat breakfast • Recommended breakfast recipes.

Recommended recipes for nutritious and healthy breakfast: 1. A glass of milk (about 200-250 grams), 100-200 grams of steamed bread, a boiled egg, 25 grams of dried tofu, and 100 grams of lettuce. 2. A cup of milk, 100-200 grams of bread, 15 grams of jam, 25 grams of ham sausage, and one tomato.

3. A bowl of red bean porridge, 100-200 grams of flower rolls, a salted duck egg, 100 grams of shallots mixed with tofu, and a banana.

1 Ingredients: onion rings, corn kernels, diced red and yellow peppers, carrots, eggs.

1.Whisk the corn kernels, diced red and yellow peppers, carrots and eggs in a bowl and set aside.

2.Cut the purple-skinned onion into onion rings and remove the rings for later use. (If you feel that the purple onion tastes too strong, you can use white onion).

3.Put oil in a pan, put the onion rings in, then carefully push the egg liquid into the onion rings, and fry over low heat.

Efficacy: The weather is relatively cold in winter, many children are difficult to adapt to the early rise and regular work and rest time, immunity is easy to decline, onions are rich in vitamin C, which is very beneficial for the prevention of colds in the changing seasons, so children eat more onions to keep their bodies bar!

2 Ingredients: bread slices, peanut butter, banana, honey, coconut flakes, salt.

1.Spread the peanut butter evenly on the bread, then put the banana and drizzle with honey (children under 5 years old are not suitable for honey, you can change it to condensed milk).

2.Finally, add the coconut flakes and salt and you're done!

Efficacy: It is easy for children to digest, can provide various nutrients without making people fat, and children's heads will be more flexible in class.

3 Ingredients: milk, oats, diced fruit.

1.Pour the milk into the milk pot and heat over medium-low heat until it comes to a slight boil.

2.Add instant oats, cook, turn off the heat, put in a large basin with cold water to cool, pour into a sealed macro liquid container and refrigerate.

3.Put the refrigerated milk oats in a bowl and add the diced fruits.

Efficacy: Some children don't like to drink milk when they grow up, and yogurt has become their favorite among children, but mothers are a little worried that eating yogurt in the morning is a bit cold, so mixing oats and fruits can increase the nutrition of fiber and vitamins.

4 Ingredients: millet, red dates, brown sugar.

1.Millet soak for 30 minutes, you can soak before going to bed.

2.Wash the dates, remove the pits, and cut them into small slices.

3.Put the prepared millet and red dates into a pot, add water and bring to a boil and simmer for 1 hour.

4.10 minutes before cooking, put a little brown sugar to dissolve into the porridge.

Efficacy: Jujube and millet are very nutritious, boiled into porridge can clear heat and dehumidify, nourish the stomach and spleen, calm the nerves and strengthen the brain, and can be eaten by children with thin stature and insufficient sleep.

1. To prepare breakfast for children, nutrition is the most important criterion, first of all, if you want to be nutritious in breakfast, you must pay attention to the rich variety of food and reasonable collocation. Porridge, bread, steamed buns, oats and other foods are used as basic breakfast foods, and at the same time, they can be paired with fresh fruits, milk and other foods, so that our breakfast can be nutritious and full of energy for children to go to school. One thing to remember is that breakfast must be eaten, now a large number of people do not have the habit of eating breakfast, usually work pressure, or not enough rest, always feel that the time to eat breakfast is better for sleeping.

This is a very bad habit, and it is best for parents to give their children a good example and develop a good taste for breakfast.

2. The most suitable time to eat breakfast is between 6:30 and 7:30, try to eat it in 15 or 20 minutes, don't eat too fast, prevent children from having indigestion, and don't eat too slowly, and develop a bad habit of procrastination.

If your mother is afraid that she won't be able to get up too early in the morning, she can't make a semi-finished breakfast the night before and take it out to warm it up the next day, which is also more time-saving.

3. The child rests for a night, and the body is actually in a state of lack of water when he gets up in the morning, and let him drink a glass of warm water after the child gets up, not to drink cold water, especially in winter, which is easy to cause stomach discomfort. Drinking a glass of water before eating breakfast can effectively help your child's kidneys and liver detoxify.

4. Although it is said that it is good to eat in the morning, eat well in the afternoon, and eat less in the evening, but do not eat too much for breakfast, which is easy to cause damage to the child's stomach. Eating fine can effectively reduce the burden on the child's stomach and help the child better digest and absorb.

In addition to the above precautions, children should also pay attention to breakfast and never give children roadside breakfast for breakfast. Some parents for their convenience, do not want to make breakfast, buy a roadside breakfast for the baby to eat, first of all, we dare not guarantee the health of the roadside breakfast, let the baby eat bad body will not be good imitation, at the same time, can not let the child develop lazy habits from an early age, parents must lead by example.

Kid-friendly breakfast: porridge, milk and whole wheat bread, corn products, egg custard, peanut butter bread.

1. Porridge

Fresh vegetables and protein can be added to the porridge, for example, you can make carrot porridge and eat boiled eggs while holding the cavity, so that there is both high-quality protein and fresh vegetables. And carrots are rich in vitamin A.

2. Milk and whole wheat bread

Milk is rich in protein, lead and whole wheat bread is rich in starch and vitamins.

3. Corn food

Corn is a very nutritious food that can be made into cornmeal porridge or ballast porridge.

4. Egg custard

Egg custard has a high nutritional value, and it is also very convenient to make. You can add vegetable leaves or shrimp to the egg custard, which can not only improve the taste, but also nutrition.

5. Peanut butter bread

Whole wheat sliced bread topped with peanut butter rich in vitamins C and E is delicious and convenient. You can also use a food processor to make a little ice in the refrigerator and take it out when you want to eat it. In 3 minutes, you can go out in good spirits.

The above content reference: Encyclopedia - Nutritious Breakfast.