It’s been a week since I started school. What do you eat for breakfast? Three meals a day, the easiest thing to ignore is breakfast, especially for double-paid families. It’s not easy for family members to have dinner together, let alone breakfast. Many parents are worried that they fail to prepare breakfast for their children, or that their children often get up late and don’t eat breakfast, will this affect their health?
According to the "National Nutrition and Health Condition Change Survey" from 106 to 109, teenagers aged 7-18 in Taiwan have at least one meal a day, and the proportion of choices for breakfast and lunch is higher than that for dinner. In addition, studies have also found that not eating breakfast is prone to symptoms of mental inequality or hypoglycemia, and the chance of obesity is higher. Children who eat breakfast regularly have a regular diet and daily routine, and will not be affected by sarcastic stomachs in the morning. Therefore, eating breakfast is a good opportunity to cultivate adolescents' healthy dietary habits.
Eat breakfast outside frequently, and the quality of the ginger may not be enough
Nutritional technician of Zhongxiaoyuan District, Taipei Municipal United Hospital pointed out that most of the breakfast items on the market are fried and processed products (such as hot dogs, fried chicken pieces), and sugar-containing beverages such as red tea and milk tea to prepare meals, which are easy to get too much sugar. According to the latest "National Nutritional Health Condition Change Survey", children aged 13-15 are the groups with the least dietary fiber intake among all ages; the teenagers of all ages with the least calcium intake among all ages are those of 13-18, and even those with higher ages far below those of 75 or above.
Because Taiwan's diet is relatively similar to that of Europe and the United States, it has less habit of drinking milk, and the milk sold in breakfast shops is mostly flavored milk. Although Chinese breakfast shops have sugar-free bean paste to choose, the bean paste is only one-tenth of that of milk, so it is easy to cause insufficient intake of calcification.
6 key points for healthy breakfast selection
日本文官网 said that as long as you pay attention to the selection of products, you can also match suitable breakfasts for food outside the supermarket or breakfast shop. The following are some secrets for choosing, so that we can prepare a balanced breakfast together.
1. Reasonable serving size: To meet the needs of the growth and development period, the daily heat consumption should be between 1,800-2,500 calories. It is recommended that the heat for breakfast is 550-700 calories. When eating outside, please do not add salad sauce or cream to reduce unnecessary oil and fat. The sugary drinks in the meal are used to choose low-sugar or sugar-free drinks to avoid excessive sugar consumption. Also reminder: tomato sauce, sweet and spicy sauce, soy sauce, etc. have high content, so it is recommended to use less.
2. Multiple ingredients selection: A bread with a cup of milk tea is very convenient, but it is not healthy. A balanced breakfast is recommended to include at least three food types, such as toast or croquette eggs, paired with low-fat milk, etc.
3. Rich and stubborn quality: choose green vegetables and rich ingredients all-meal sandwiches or grainy rice burgers as the staple food. High-fiber fruits and vegetables help promote kidney health and provide rich vitamins and minerals that can help improve constipation problems. In addition, the standard quality can also improve the problem of high blood sugar after eating, avoiding groggy in the brain bag in the morning.
4. High-quality fat intake: Omega-3 fatty acids are important for the development of children and adolescents. It is recommended to choose foods rich in Omega-3 fatty acids, such as fish, squid, fruit or use sunflower oil and flaxseed oil to cook foods, which helps improve learning memory and concentration.
V. Far away from processed food: Avoid taking too much ginger, sugar, food additives and unhealthy fat. The choice of ingredients is mainly based on prototype food. If your child wants to choose additional food, do not choose hot dogs, chickens, hams and other processed products, and replace them with a portion of fruit to increase vitamin replenishment and increase footfeeling.
6. Enough quality: The development period of adolescents is the golden period of supplementary calcification. In order to help the growth and development of the body, it is recommended that dairy be preferred for morning drinks. Children with lactose intolerance can choose cheese, charity or buttermilk. If you want to choose other drinks, it is recommended to use sugar-free drinks or sugar-free high-calcium beans.
Homemade breakfast DIY
Zhi Wenjun suggests that in order to avoid rushing to prepare a balanced breakfast, you can prepare chopped apples, bakeries, strange fruits or vegetables and vegetables such as tomatoes and cucumbers in advance the day before, and pair them with high-protein foods such as tea leaves, milk, and soybeans to eat well and healthy. Let’s start with breakfast!
"Violent High-Calcium Pocket Puff"
1. Ingredients (substitutes for four): 100 grams of pork chops, 20 grams of corn kernels, 80 grams of large tomatoes, 8 slices of calcium cheese, 8 slices of whole malt toast, a few black peppercorns, 10 grams of black sesame sauce
2. Method:
1. Bake whole malt toast until golden yellow.
2. Wash and slice the large tomatoes for use.
3. The toast is flat and the cheese slices, stewed fish, corn kernels, and tomato slices are served in sequence.
4. Add black pepper or black sesame to your preference and apply soy sauce.
5. Finally, put the second slice of whole wheat bread on the second layer of cheese slices on the top of the dish.
6. Use a large bowl or steel cup to press and mold it into a half round shape on top of the toast.
III. Analysis of nutrients (one person):
