What is a good nutritious breakfast for children? These are simple and time-saving, let’s do them together

A small investment in eating breakfast, a big return. Nowadays, many students have developed the habit of skipping breakfast or eating casually. The reason is basically that they don’t have enough time to get up late, and they think breakfast is not that important. But learning is heavy mental work and requires a lot of energy. If you don’t eat breakfast or don’t eat well, your academic performance will be affected first! Physiological research shows that the brain\’s oxygen consumption, sugar consumption, and energy consumption account for about a quarter of the whole body\’s consumption. If you don’t eat breakfast, your brain power will naturally be insufficient. How can your child’s learning efficiency be guaranteed? An interesting conclusion emerged from the comprehensive evaluation test results of primary and secondary education quality released by the Zhejiang Provincial Department of Education. Among the factors that may affect academic level: tutoring background, extracurricular tutoring, family income, breakfast, etc., eating breakfast every day is beneficial to students. The academic level has the greatest impact. Liu Jian, chief expert of the National Education Quality Monitoring Center and director of the China Education Innovation Research Institute of Beijing Normal University, said that the discovery of the relationship between eating breakfast and academic performance was purely accidental. Judging from the research results, eating breakfast is a matter of \”small investment, big return\”. Statistics show that students who eat breakfast at different times per week, and students who eat breakfast every day, have better grades than students who eat breakfast irregularly, and they show a balanced upward trend. Standard breakfast with breakfast is so important, of course it is worth the effort of parents to prepare. Nutrition experts remind adolescent middle school students to pay attention to the following five points: ▣ Distribution of energy among three meals. Children generally have 4 classes in the morning, and brain cell activity is quite intense. Breakfast is very important. Quality and quantity must be guaranteed. The energy intake of breakfast should account for 30% of the total energy intake of the whole day, lunch should account for about 35%-40%, and dinner should account for 30%-35%. The daily staple food should be 400-600 grams, with rice, noodles, and rice containing high carbohydrates. Potatoes and miscellaneous grains are the main raw materials. Non-staple food: 100-150 grams of fish, 1-2 eggs (duck and goose eggs are also acceptable), appropriate amounts of soybeans and soy products, 500-750 grams of fresh vegetables, 150-250 grams of fruits, milk, soy milk, goat milk 200ml. Animal tripe viscera and blood can be eaten in appropriate amounts 2-3 times a week. ▣ Each meal should contain meat and vegetables, and eat a mixture of grains, beans, and vegetables. Eat more cereals to provide the body with sufficient energy. Middle school students have higher energy needs than adults, and males are higher than females. The daily requirement is about 10040-11720 kilojoules (2400- 2800 kcal). The appropriate combination of main and non-staple foods can give full play to the complementary role of protein and improve protein utilization. In addition, it is also important to mix rice and noodles with rice and noodles. You should not eat both porridge and soup in one meal, or eat all dry and thick foods without soup. For example, rice porridge with steamed buns, eggs or beans and their products is more reasonable. ▣ Choose foods rich in vitamins and inorganic salts as raw materials such as milk, lean meat, seafood, and vegetables (green, yellow, red) to ensure the supply of various inorganic salts and vitamins. Ensure the intake of fish, meat, eggs, milk, beans, vegetables, and fruits. The increase in protein requirements during adolescence and development is particularly prominent, reaching 80 to 90 grams per day, of which high-quality protein should account for 40% to 50%; vitamin A , D, C, B group and calcium,Minerals such as phosphorus, zinc, and iron play an important role in the physical and mental development of teenagers. ▣ Participate in physical activities and strengthen physical exercise. The combination of moderate exercise and balanced nutrition can promote the growth and development of adolescents, improve cardiopulmonary function, enhance people\’s endurance, reduce body fat, and improve their mental state. 03 Recommended simple nutritious recipes So, what are the best breakfasts for children? Which breakfasts are simple and time-saving? Let’s take a look! ▌Staple food 1. Various wontons Wrap the wontons in advance and store them in the freezer. Prepare a small pot on the stove and put an appropriate amount of water; add dried shrimps, seaweed, green onions, coriander, sesame oil, soy sauce, etc. into the bowl. After getting up, turn on the heat and take the wontons; chop green onions and coriander, add soy sauce and sesame oil, wait for the water to boil, add the wontons, and they will be cooked in a few minutes. 2. Broth noodles. If you often stew meat at home, you can keep the broth. Prepare stock, noodles, eggs, tomatoes or other vegetables (cleaned); put a pot on the stove, add stock and water to the pot in the morning, turn on the heat and cut the vegetables, add noodles and vegetables after the water boils. You can add additional eggs and mix them with poached egg noodles in soup stock with seasonal vegetables. It will be delicious~ 3. Put eggs and water in a small egg cooker for soft-boiled eggs. Get up in the morning and turn on the switch. After washing, the eggs are already cooked. Soft-boiled eggs usually take 8 minutes. 4. Filled egg cakes and roasted duck cakes are staggered and stored in the freezer every 4 sheets. When convenient, 4 sheets can be easily taken out. Put the roasted duck cake into the frying pan and turn on low heat. Pour in a little water and a few drops of oil. Beat the eggs and add chopped green onion and salt. When the water dries up, the cake will soften. Pick out 2 pancakes and fill them with eggs. Add your favorite vegetables and sauce according to your child\’s taste. A family version of egg-filled pancakes is ready. 5. For the egg custard, prepare eggs, stock, seaweed, dried shrimps or dried shrimps. Beat them well and stir in the steamer! 6. Simple pizza can use square-cut bread purchased from the supermarket, tomato sauce, sausage, cheese and various vegetables. In the morning, take a slice of bread, spread it with a slice of cheese, tomato sauce, sausage, corn kernels, and green vegetables, then put shredded cheese on top, and bake it for 2 or 3 minutes. A family version of simple pizza is ready. 7. Put 2 slices of toasted bread into the bread machine, it will pop up automatically in 2 minutes, and apply peanut butter or peanut chocolate sauce bought in the supermarket. ▌Fruits and vegetables● It is best to choose fruits according to the season, and avoid fruits out of season. ● For vegetable salad, you can choose corn kernels, green beans, carrots, etc. After taking out the small package, blanch it, filter it, and add salad dressing to complete it. ▌Side dishes● Chinese-style vegetables such as cucumber, broccoli, lettuce, etc. can be used. Slice or segment, blanch, filter, and add seasonings according to taste, sweet or salty as you like. ● Make homemade pickles, broccoli rhizomes, cabbage cores, and radish peels, cut into slices and segments, add soy sauce, and you can eat them in a few days. The taste is crisp and tender. If you like it sweet, you can add some sugar. ▌Hot drinks● Cocoa milk, cocoa powder, bag milk, sugar. Put the morning milk in the microwave, heat it and add cocoa powder and sugar. A cup of fragrant cocoa milk will definitely be loved by your children. ● For pure milk tea, prepare black tea, milk and sugar. Make half a cup of black tea, filter the tea leaves, add sugar, heat the milk and pour it inAmong black tea, a cup of pure milk tea is ready. ● Make your own soy milk by cooking the soybeans or various beans the night before and using a soy milk machine to make the soy milk the next day. The cooked beans have a high pulp yield, saving time and ensuring they are cooked thoroughly. You can also buy soy milk powder and brew it with boiling water. ▌Porridge● Delicious porridge uses the timer function of the rice cooker, put water and rice (rice, millet, corn kernels, carrot kernels, wolfberry, chopped green onion, oil, salt, etc.) to set the time, and wait until you wake up in the morning , the porridge has been prepared and can be paired with various homemade pickles. ● Soak the grains according to taste the day before, and use the function of the soymilk machine to make the grain paste. Many children like the taste of red dates. You can also add red dates. The resulting paste will have a strong red jujube flavor.