[Elementary school students cook three meals a week]_ children _ how to do
The children at the elementary school stage have slowly entered the learning stage. They are the most naughty when they seem to have full benefits every day. A reasonable diet can meet the nutritional needs of these children.
At this time, children can already eat normal things like adults, as long as they do not stimulate the stomach, they can use it.
In order to adjust the appetite of children, what alternatives can be made in a week?
Come and find out.
1. The day plan for breakfast starts in the morning.
The essence of breakfast is to awaken your brain vitality, so that you can start a full day of stressful life.
Menu example 1, 1 cup of fresh milk + 1 slice of whole wheat bread + scrambled eggs with ham (1 ham and 1 egg) + braised cucumber (1) 2, red bean porridge (1 small bowl) + dried celery tofu(100g) Nutrition comment Crude cereals are rich in B vitamins, which can protect the blood supply to the brain; soybeans, egg yolks contain phospholipids, which is good for intellectual development; lysine and vitamin B content in red beans, in various beansRanked first in the class.
Vitamins in vegetables can strengthen the functions of brain cell proteins. For example, the volatile oil contained in celery can stimulate the entire nervous system of the person, promote brain cell excitement, and stimulate inspiration and innovation. A few are the basic components of human cells.If the aunt is insufficient, it will cause the human brain to degenerate, so do not prevent the addition of meat in the breakfast.
Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B family, etc. It is a traditional brain food, which can maintain the normal function of the brain.
2. Lunch is usually a highly concentrated sort of mental labor in the morning, the process of thinking activities is strengthened, the consumption of intracellular materials and neurotransmitters increases, the metabolism is also rapid, and the brain’s demand for various nutrients increases.
Therefore, lunch should increase the amount of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron and other nutrients.
The most nutritious recipe for three meals a day is recommended to read the triple menu example 1. Prawn prawns (100 g) + shiitake mushroom heart (50 g) + seaweed tofu soup (1 small bowl) + rice (1 small bowl) 2,Beef Stew with Carrots (100g) + Stir-fried Pea Seedlings (50g) + Mahjong Flower Roll (1?
2) Nutritional comments Beef and tofu are protein-rich foods. Sea shrimp is rich in fatty acids, which can provide the brain with energy and keep people concentrated in the body for a long time. Carrots can accelerate the brain’s metabolism and improve memory. LaverRich in iodine, it can relieve psychological tension and improve mental state; mushrooms can clear garbage in the body and ensure that the brain supplies too much oxygen.
3. After a long day of dinner, dinner should be based on peace of mind, adjust the state of the brain, help the human body relax, rest as soon as possible, and smoothly enter dreamland.
Example menu 1, bad fish fillet (50g) + garlic broccoli (100g) + millet porridge (1 small bowl) or steamed bun (1/2), fish-flavored liver tip (50g) + meatFried Fried Lettuce (50g) + Lotus Seed Tremella (1 small bowl) + Rice (1/2 small bowl) Nutrition Comment Animal livers are rich in lecithin, fishes and shrimps and deep-water marine fish such as sardines, tuna, etc. contain DHA,EPA can maintain the normal function of brain cells.
In a state of stressful use of the brain for a long time, it changes people’s qi and blood deficiency, so eating some foods that strengthen the spleen and qi, such as millet and lotus seeds, can nourish the blood and nourish the heart, nourish the middle and nourish the spirit, and treat the nightmare and dreams, which can helpThe brain is fully rested.
4. Small sesame biscuits between meals (1-2 pieces); Ejiao date (6-8 pieces); honey walnut kernels (3 pieces); bananas (1 piece); strawberries (150g) or more mixed with food part 2item.