Nowadays, primary school students are under increasing pressure to study, and they are getting up earlier and earlier, especially in winter mornings, when the sun has not yet risen, and children have to go to school to study.
Most children went straight to the classroom to start reading early. Some children got up late and ate breakfast while walking, while others took out bread and cold milk after arriving in the classroom...
Perhaps, most children have had breakfast at home;
Perhaps, some of them did not have time to prepare breakfast because they got up late, and wanted to use the break or before and after physical education class to stop by the small supermarket. Buy some snacks to "fill" your hungry stomach...
Some children even get up late and skip breakfast, hoping to last until lunch with their "strong willpower".
There are also some boarding children who skip the good canteen and simply "enjoy" the bread, milk, and snacks bought the night before in the morning; some even give up breakfast in order to sleep more. .
The above is a common phenomenon among primary school students today, and it is also the most distressing thing.
Research from a foreign university shows:
Children who eat breakfast perform better in certain learning projects than children who do not eat breakfast. For example, their math scores can be 40% higher. And less absenteeism or tardiness.
Eating breakfast has a great positive impact on students
Zhejiang Provincial Education Quality Monitoring big data data shows that eating breakfast has a great positive impact on students' learning, far exceeding the impact of students on learning. Advantages include learning methods, learning motivation, self-confidence, participation in extracurricular supplementary classes, parent education level and family income.
Students who eat breakfast every day have an average score that is at least 50 points higher than students who eat breakfast less than three days a week.
Students who eat breakfast more times a week have higher academic performance. Among them, students who eat breakfast for 7 days have an average score 50-70 points higher than students who eat breakfast for less than 3 days, which is equivalent to receiving about 1-1.5 more years of education! The survey results force us to pay attention to the importance of breakfast for children.
Soy milk + fried dough sticks
Soy milk with fried dough sticks or fried dough sticks wrapped in flatbread is convenient to buy and simple to eat. It should be one of the breakfast favorites of many families. However, the fat and calories of fried dough sticks are high, and the nutrients will be destroyed during high-temperature frying.
Milk and eggs are both important sources of high-quality protein, but the combination of these two alone lacks carbohydrates, fruits and vegetables, and is slightly single in terms of nutritional content, and cannot provide sufficient nutrients for children's bodies. Support will indirectly affect learning efficiency.
Experts suggest: When eating milk and eggs for breakfast, you should pair them with staple foods such as porridge, bread, and steamed buns to supplement sufficient carbohydrates, as well as fresh vegetables or fruits, which can help better absorption of milk. .
Many mothers like to cook more meals at night and heat them directly for breakfast the next morning. As everyone knows, improper handling of leftovers overnight may produce carcinogen nitrite, which is harmful to human health.
Eating while walking
Parents go to work early and have no time to make breakfast for their children. Many children buy breakfast at roadside stalls on the way to school and eat while walking. This is actually for "Disease enters through the mouth" provides an opportunity.
Breakfast at roadside stalls may be mixed with various dust, car exhaust and harmful ingredients in plastic bags, making it difficult to guarantee hygiene.
Eating breakfast too early or too late
Some people are used to eating breakfast after getting up at five or six in the morning, thinking that this can replenish the energy needed by the body in time. But this idea is wrong.
Experts point out that the organs need to rest at night, but because the digestive organs need to digest and absorb dinner food, they usually do not really enter the resting state until the early morning. If breakfast is eaten too early, it will affect the rest of the gastrointestinal tract. But eating breakfast too late can easily lead to problems such as hypoglycemia and gallstones.
Breakfast is best eaten within 1 hour of waking up in the morning, preferably between 6:30-8:00, and takes 15-20 minutes to finish.
03: What should a healthy breakfast look like?
For primary school students, the nutrition of breakfast should be the first priority.
The body develops rapidly during adolescence, which is an important period for muscle and bone growth. It is necessary to supplement sufficient calcium, iron, vitamin C, vitamin A and other nutrients to ensure adequate caloric intake.
Nutrition experts recommend that students have "three essentials" for breakfast:
First, it must have staple food,
Second, it must have high protein,
Third, there must be fruits and vegetables,
and the amount of protein should be slightly more.
Compared with eating only staple foods, the principle of "three essentials" breakfast matching is actually to release food energy slowly, thereby supporting children's mental and physical activities throughout the morning.
04: Recommended simple nutritious breakfast recipes
So, what is good for children to eat for breakfast, and which breakfasts are simple and time-saving? Let’s take a look!
1. Staple food
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; put the dried shrimps, seaweed, green onions, coriander, knife, sesame oil, soy sauce, etc. in the bowl and prepare. 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.
Meat noodle soup
If you often stew meat at home, be sure to save 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 add poached egg noodles in broth with seasonal vegetables, it will be delicious.
Filled Egg Pancakes
Store every 4 pieces of Roast Duck Pancakes in the freezer so that they can be easily taken out when needed. 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. At this time, the water will dry and the cake will become soft (because of the oil, it will not stick to the pan. If it is not used properly, The better if it sticks to the pan). Pick out 2 pancakes and fill them with eggs, then add your favorite vegetables and sauce according to your child's taste. A family version of egg-filled pancakes is ready.
Pan-fried Poached Eggs
When the oil is cold, crack the eggs into the frying pan and cook over low heat until the surrounding egg whites are browned and rolled over. After taking them out of the pan, add a few drops of light soy sauce and they will be fragrant. Poached eggs would be nice. It doesn't matter if it's been fried for a long time over low heat. The rolled egg whites look like lotus leaves, and the egg yolks taste like crab roe at this time.
Egg custard
You can prepare eggs, stock, seaweed, dried shrimps or dried shrimps. Break them up in a steamer and microwave them for a few minutes.
Fruit
Choose the best fruits according to the season and eat less out-of-season fruits.
Vegetable Salad
You can choose frozen corn kernels, green beans, carrots, etc. After taking out the small package, blanch it, filter it, and add salad dressing to complete it.
Use 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 By now, the porridge has been prepared and served with a variety of homemade pickles.
Soak the grains according to taste the day before, and use the function of the soymilk machine to beat the grains into a paste. Many children like the taste of red dates. You can also add red dates at the same time, and the resulting paste will have some residue