During the college entrance examination candidates how to eat a nutritious breakfast?

"day at the morn," Breakfast is the most important day of a meal.Especially for being in the growth and development of students, with a reasonable meal, nutritious breakfast in the morning to learn the importance of efficient protection.Although many parents paying attention to the children with a nutritious breakfast, but what to eat, how to eat committed a worry.To this end, the health authority Times nutrition experts invited to the parents home with students on a"compulsory nutritious breakfast."

eat more and eat better than fine

up in the morning, while the stomach is empty, but the activity is not, some children always feel the morning hungry, she does not want to eat breakfast.In addition, some students go to school early, time constraints, meal time is short.Therefore, do not eat a lot of breakfast Food, as long as high quality, with the main non-staple food and reasonable on it.

drink milk every day is the best calcium measures (although people have different understanding of the milk, but the amount of moderation is important dietary principle, the growth of children is also needed - & mdash ; Zebian Note) per 100 ml of milk reached 120 mg of calcium, drink 250 ml of milk a day, you can get 300 mg of calcium, the equivalent of calcium recommended by the Chinese Nutrition Society, 40% of RDA.In this way, then intake of calcium from other Foods up to 50% of RDA, the two together, meet basic needs.In addition, the best breakfast in an egg every day.Eggs are rich in nutrients necessary for life and activity of all substances, is the best man for breakfast.

some parents give children to eat a lot early in the morning, not only milk, eggs, dumplings, fritters, burgers, chocolate, etc., that eat more"anti-hunger & rdquo ;.As everyone knows, eating too much it will affect the morning of the study.According to Chinese dietary guidelines, the heat source of healthy breakfast should include protein, fat and carbohydrates, three ratio should be close to 1:0.7:5, and who can provide the necessary vitamins and minerals such as calcium, zinc, iron.Morning, poor appetite, parents should as far as possible a number of color, smell, taste, shape and attractive breakfast, breakfast must often change the pattern to do.

fruits and vegetables essential

if the milk, eggs, vegetables, plus a standard breakfast staples as the ideal, then, if combined with fruits, they called a"golden breakfast" the.But according to the survey, students missing breakfast is the most vegetables and fruits.Staple Food, eggs, meat, milk although rich in carbohydrates and protein, fat, but the elements are more food containing parathion, are acidic foods, and fruits and vegetables are alkaline foods, not only rich in carotene and a variety of water-soluble vitamins, also contains a lot of calcium, potassium, magnesium and other nutrients.If students eat breakfast and more acidic foods, alkaline food and did not come in and will lead to acidic blood, can not concentrate the whole of the morning thinking.Therefore, vegetables, breakfast can not be less, you can choose some refreshing assorted pickles, mixed with cucumber, tomatoes, etc.Tangban.Eat a certain amount of vegetables, not only to maintain the pH balance of blood, reducing pressure on the gastrointestinal tract, but also provide a certain amount of time for the body of vitamins, the healthy development of students is very useful.In addition, if conditions, breakfast is best to add a vitamin-rich fruit.

must eat breakfast staple

many parents let their children every morning, drink a glass of milk and eat an egg, and some even eat two or three, that such Food, child nutrition and the need for a morning energy should be sufficient.However, I want to tell these parents, you made a big mistake, you need to quickly"makeup" learn more knowledge of nutrition.

Why? Because, milk and eggs provide energy is very low, if eating an egg breakfast, plus a glass of milk, less than 10:00 to begin crying hungry children.Per 100 grams of milk, eggs were provided by the heat of 45 kcal and 151 kcal.250 ml of milk for breakfast and 50 grams of eggs provided only 210 kcal of heat.According to Chinese dietary guidelines, a reasonable share of energy provided by breakfast, the body one day about 30% of calories, and 210 kcal of heat is far less than 30% of energy consumption at all levels.Therefore, in addition to milk and eggs breakfast, the must eat Food.Because rice is a staple food such as high-energy food, per 100 grams of flour provides 342 kcal of energy, while for every 100 grams of rice to 338 kcal, is about 7 times the milk.If by eating eggs, dairy products to provide heat, not only difficult to meet the requirements, but also result in waste of energy.In addition, students use the morning lectures brain, and brain cells is the only energy source glucose, the staple food rich in carbohydrates can be directly decomposed to provide adequate glucose.But the staple food can not eat too much, a meal to 50 to 100 grams is appropriate.

eat breakfast should be like the"emperor"

the saying goes, the emperor should be like eating the same breakfast.But some parents hold their children are always hungry enough to eat on the line not the attitude of the children have breakfast, as the child nutrition breakfast enough, they are not very concerned about.Academic burden may be heavier for the students, breakfast is the most important day, a meal, it not only affects the quality of energy and nutrient intake throughout the day, but also related to their cognitive ability, academic performance and physical normal growth and development.

and we also found that, for various reasons, many students can not adhere to every day to eat breakfast, there are many people on the road hastily resolved.Some parents believe that eating breakfast is not very good, lunch or dinner to eat more, eat well point, still be able to make the necessary nutrients back, in fact, this is a big misunderstanding.

According to the survey, who were able to eat every day, eat breakfast, the students, their shape and function relatively well developed, physically fit and energetic class, learning efficiency is high; the contrary , enough to eat breakfast, some students in the second quarter had a hunger for a sense of class, sect has not concentrate on class lectures; students generally do not eat breakfast stomach started class in the first quarter,"Ta", and after mental stress or physical activity, is likely to occur weakness, mental retardation, pale, palpitation, sweating and other"low blood sugar" symptoms.(Well-known nutrition expert, director of the Beijing Military Region General Hospital nutritionist Li Ruifen)

children can not"fool"

many pupils as soon as possible for parents to prepare at home, some of them are parents buying for their breakfast.The children said, at home to eat, what to eat anything, such as parents head leftovers heat it up one day, or eating scrambled eggs with rice, cook a bowl of noodles or something, the parents paid little attention to nutrition; and breakfast outside species is also relatively simple, and not according to our preferences and to arrange the necessary nutrients.In addition, with the higher grades, the proportion of students do not eat breakfast are gradually increased, and the nutritional quality of breakfast is far less than students in lower grades.Some students said that parents are busy working, time is running out, no time to cook breakfast, often to the money yourself out to eat.Many parents of children on the high school is too assured that her children, a simple breakfast will not eat? Result, the child is what to eat what to buy, and they like to eat is often a lack of nutrition, unhealthy Food, such as hamburgers, fried cake, fritters, cakes and so on.

warm tips

two types of Food not to eat

is a class of carbohydrate-based Foods rich in starch and sugar due to enter the body can synthesize more of the sedative of serotonin, resulting in brain cell activity is limited, can not maximize the mobilization of brain power, so that inefficient work and study.

other is a class of high-fat fried Foods, because too much fat and cholesterol intake, digestion for a long time, can plot the blood for too long in the abdomen, resulting in reduced blood flow to the brain , resulting in brain cells of oxygen, the mind throughout the morning groggy, slow thinking.The principles of nutrition science should choose lean meat breakfast, eggs, vegetables, fruit or fruit juice, milk rich in protein, vitamins and trace elements in food, supplemented by cereals, pasta is properly.

Chinese, Western nutritious breakfast menus

as long as there are rare according to a dry, there is the principle of rice with vegetables, you can easily arrange for the children healthy nutritious breakfast every day.The following Chinese and Western-style breakfast for each introduce several recipes.

Chinese

① bowl of red bean porridge, sesame Hanamaki 1, mix cucumber, salt peanuts, boiled eggs, 1.

② ravioli 1 bowl, 1 small steamed bread, sesame mixed with spinach, fried eggs, 1.

③ 1 cup milk, 1 packet Cornish, Tangban tomatoes, tea, 1 egg.

Western

① 250 ml of milk (can add a little cocoa powder), fry 1 egg, 50 to 100 grams of bread, bread, marmalade, or a can of cheese, apple 1.

② milk 250 ml (add a little wheat powder), cooked 1 egg, 50 to 100 grams biscuits, orange one.

③ 250 ml of milk (add some cereals), tea, 1 egg, snack 50 to 100 grams, 1 banana.

any conditions, every morning can eat the potatoes, carrots, raisins and a little salad dressing mix together the salad.

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