Sihaiwang: Children's breakfast is very important. It can not only supplement the nutritional calories consumed at night, but also supply the nutritional needs of the morning. Here are some essential foods for children's nutritional breakfast.
1. Tomatoes
It is rich in carbohydrates, vitamins, calcium, phosphorus, carotene, citric acid, malic acid, adenine hydrochloride and other ingredients. It can reduce the cholesterol content in the blood, protect the skin health, maintain the normal secretion of gastric juice, promote the formation of red blood cells, and has the function of strengthening the gingivitis, periodontitis, epistaxis and bleeding diseases.
How to eat: direct raw food; salad or other ways of cold mixing; cooking or making tomato sauce.
2. Corn
It contains 7 kinds of nutrition and health care substances, including fat, lecithin, cereal alcohol, vitamin E, carotene, riboflavin and B vitamins. It can enhance people's physical strength and endurance, stimulate gastrointestinal peristalsis, protect skin, promote blood circulation, reduce serum cholesterol and fight against eye aging.
How to eat: Although cooking makes corn lose part of vitamin C, it gains more nutritional antioxidant activity. When eating corn, you should eat all the embryo tips of corn grains, because many nutrients of corn are concentrated in it.
3. Mushroom
There are not only many kinds of vitamins in mushrooms, but also high content. The results of scientific research show that mushroom is rich in vitamin B1, vitamin B2, niacin, vitamin A, vitamin C and vitamin D. It can reduce blood pressure, improve nerve function and enhance human immunity.
4, potatoes
Potatoes contain a variety of nutrients needed by the human body. In all kinds of food, only milk is as nutritious as potatoes. It is rich in B vitamins such as B1, B2, B6, pantothenic acid and a large number of high-quality cellulose. It also contains trace elements, amino acids, proteins, fats, high-quality starch and other nutrients. These ingredients play an important role in the aging process of human body.
How to eat: there are many ways to eat potatoes. They can be fried, fried, boiled, fried, or burnt, boiled, stewed, mixed. Dozens of delicious dishes can be cooked.
5. Carrot
As a low calorie food, it is almost impossible for a person to eat enough carrots to stimulate the rise of insulin '. On the contrary, carrot is one of the most nutritious natural foods, which contains a lot of vitamins. In addition, it is also a source of food fiber that can make people feel full.
6, apple
Although apple tastes sweet, its sugar is fructose rather than sucrose. Therefore, it absorbs slowly in the stomach and intestines, and does not cause the sudden rise of insulin. Apple contains food fiber and pectin, which can reduce human LDL (the 'bad' cholesterol that can cause myocardial infarction).
7, bananas
Bananas do contain more sugar than other fruits, and they may also raise blood sugar levels. But the fruit, which is a quick energy supplement, doesn't increase the body's fat stores. Banana contains two minerals, potassium and magnesium, which can prevent muscle cramps caused by the loss of minerals due to sweating. Bananas can also be an alternative to sweets without breaking your diet.
8. Bread and bread
Bread grain food is really concentrated in calories. But any food that is eaten more than it needs will be converted into fat and stored. The problem is that people often overeat, and eat with pasta, such as butter, cheese, etc., but also increased the intake of calories. If food products, especially coarse grains, are excluded from the diet, B vitamins and iron may not be enough, and the food fiber in coarse grains will make people feel full.
In addition, it's better to eat some bean products and fish every day after eating less meat, which are used to supplement calcium and protein. Generally, sea water fish is better than freshwater fish, hairtail fish is very good, all of them are wild, and grass carp in freshwater fish seldom eat feed.