Breakfast is the beginning of the body's daily nutrition. It can lay an irreplaceable solid foundation for the energy and nutrition we need for a day's activities. Breakfast is especially important for students who are growing up and shouldering heavy pressure of schoolwork. Morning is a time of heavy learning tasks and energy consumption.
A nutritious breakfast with reasonable collocation can not only meet the necessary nutrition for children's growth and development, but also provide children with abundant vitality, and then study efficiently, so as to help children take a higher level in their schoolwork.
Is the child's breakfast nutrition up to standard?
According to the monitoring report on nutrition and health status of Chinese residents in 2010-2012, 8.6% of Chinese residents can't guarantee to eat breakfast every day, of which 12-17-year-old population is the highest, 12.2%, and 6-12-year-old population is 5.4%. So, is it enough to stick to breakfast? In fact, even if we eat breakfast every day, it doesn't mean that the nutrition is up to the standard and balanced. The proportion of the residents in our country who don't have enough nutrition for breakfast is more than 80%. Among them, the proportion of people aged 6-12 is the highest, 82.2%, and the proportion of people aged 13-17 is 80.7%.
Unhealthy eating habits
Easy to cause child malnutrition
Breakfast nutrition is not up to standard, which may lead to various nutritional problems. Malnutrition is one of the common nutritional problems of children, which mainly includes emaciation, growth retardation, low weight, low immunity and so on. However, malnutrition in children is mostly related to insufficient intake of energy and protein.
In addition to genetic, disease and other factors, children's malnutrition is mostly caused by unhealthy eating behaviors, such as not loving to eat protein rich meat, eggs, dairy products, etc. Children's breakfast is not good enough, it is easy to have a sense of hunger before noon, which leads to restlessness, panic and other symptoms; in addition, many children's breakfast is partial to food, nutrition is not balanced and comprehensive, they like to eat after school, eat snacks to relieve hunger. In the long run, these unhealthy eating habits can easily lead to malnutrition, reduce immunity, stimulate the intestinal tract, cause imbalance of bacteria, reduce children's resistance, and lead to disease.
How to match a nutritious breakfast?
For children, a reasonable and balanced breakfast should include high-quality protein, sufficient carbohydrates, proper amount of lipids and dark vegetables.
High quality protein
Children are in the stage of long body, and protein is indispensable for the development of tissues and organs. High quality protein is the main component to produce immune cells (such as white blood cells) and antibodies against infection. If children lack of protein, it will lead to a decrease in the number of immune cells, which may lead to a decrease in immune function. In addition, many nutrients closely related to immunity (such as vitamin A, zinc, iron, etc.) also need to use protein as a carrier when they are absorbed or transported by human body, and the lack of protein will also affect the utilization of these nutrients. Therefore, adequate protein intake can help children enhance their immunity. Eat foods rich in high-quality protein for breakfast to help children grow and develop, such as milk, eggs, etc.
Carbohydrates, right amount of fat
Carbohydrate rich foods can provide energy for the brain, such as steamed bread, flower rolls, rice, bread, steamed bun, etc. It's better to have some coarse grains with lower sugar index, which not only have higher nutritional value, but also help to improve the sense of fullness, such as miscellaneous bean porridge, millet porridge, black rice porridge, oatmeal porridge, Doubao, whole wheat bread, etc. Compared with adults, children need more fat, so they should have a proper amount of fatty food in their breakfast, such as nuts, shrimp, etc.
Vitamins, minerals and phytonutrients
Children's breakfast should also contain vegetables rich in vitamins, minerals and phytonutrients. Vitamins and minerals are essential nutrients for human body. They participate in various biochemical processes and help regulate various body functions. For example, vitamin A can maintain visual adaptability, zinc promotes growth and tissue regeneration, and participates in the function of various enzymes.
In addition, probiotic products or supplements suitable for children can be supplemented according to their gastrointestinal conditions, so as to maintain the balance of intestinal flora of children, promote nutrition absorption, and enhance their own resistance.
On the premise of considering the overall intake of children, choose the right snacks and take them in a proper amount, which can also add points for children's nutrition, such as milk, fruit, nuts, etc.
With the rapid pace of modern life, many parents neglect the cultivation and penetration of their children's good breakfast eating habits. Good habits need to be cultivated from a young age. Rich nutrition needs to be supplemented from breakfast. Enjoy nutritious and delicious breakfast with children to create a healthy lifestyle!
*Reprinted from life times
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