Some time ago, the view that "children should not eat porridge for breakfast" has aroused extensive discussion among parents, who are also very concerned about their children's breakfast. Recently, the children started school, and the parents asked the question of breakfast again. So, how to eat breakfast is "good"? Eat more, eat more or eat more? Do you often change your pattern, or do you just choose the most nutritious one?
Generally speaking, children's breakfast should focus on strengthening the spleen and nourishing the stomach, and make appropriate adjustments according to their age, physique and seasonal characteristics. I will answer the following specific questions systematically.
How to eat the children's breakfast? Grasp these principles.
How to arrange children's breakfast is really a science. If parents want to make the most suitable breakfast for their children, they must first master these basic principles.
● Breakfast time: before 9 o'clock.
Why do you have breakfast before 9 am? This has a lot to do with the running time of body meridians.
At 5:00-7:00 in the morning, the meridian flows to the large intestine meridian. At this time, it is best to let the children get up, wash and defecate; From 7 am to 9 am, it is the time when the stomach meridian passes. Eating breakfast at this time is the best digestion; 9: 00 am to 1 1: 00 am is the time when the spleen meridian passes, and the food nutrition will be well digested and absorbed.
This timetable is generally achievable for school children. For the baby who doesn't have to go to school, parents should not let him get up too late, and ensure that he has breakfast before 9 o'clock to absorb it better.
● Different age groups have different breakfasts.
Children of different ages have different breakfast collocation principles according to their own growth and development characteristics. On the one hand, parents should master their children's digestion, on the other hand, they should master their children's nutritional intake throughout the day.
1 and infants under 6 months: mainly breast milk and formula milk, and do not eat rice products or porridge.
Babies over 2.6 months old: When starting to add complementary food, first choose to eat rice soup and porridge water, then you can eat some rice porridge when you are older, or eat some meat porridge after digestion.
Children over 3.3 years old: children go to kindergarten after 3 years old, and breakfast is arranged by kindergarten five days a week. I said in my previous tweet that the diet in kindergarten is cold. Parents should pay attention to the kindergarten menu and communicate with teachers more. Children with poor health should try to avoid eating too cold meals. Or at dinner and weekends, eat some warm food and nourish yourself.
4. School-age children: Children who need to go to school should have a good breakfast. When children digest well, eggs and milk are good choices. You can also give children some rice porridge, egg porridge, vegetable porridge, chicken porridge, fish porridge and so on. And flexibly match foods with strong satiety and high protein, such as eggs, bread and rolls.
● General principles of breakfast collocation
1, the variety is rich, but the quantity is small: I suggest that children have a variety of breakfast, but the quantity is small. Don't be the same every day, so the nutrition will be single, but don't eat as much as adults, it will be easy to accumulate food, and it is best to be full at seven points. For children who haven't added meals at school all morning, it's ok to have a little full breakfast, but if they have a full breakfast and a good lunch, they should eat less when they go home, have a light dinner, and more importantly, control the amount. How to balance three meals, parents should flexibly adjust according to their children's daily digestion.
2. Combination of thinness and thinness: "Dry" refers to porridge, noodles, bread, cereal, baked sweet potatoes, steamed potatoes and so on. "Thin" refers to milk, soybean milk, soybean milk, freshly squeezed juice and so on. Corn is a good coarse grain for adults, but it is not suitable for children, especially babies who eat too much, because most children are difficult to chew, which will actually burden the spleen and stomach. Babies can be beaten into corn paste.
3, according to the child's digestion: children with spleen deficiency, easy to accumulate food or obvious accumulation of food, it is more appropriate to eat porridge for breakfast. Or choose vegetarian and digestible noodles to avoid indigestible foods such as milk, eggs and coarse grains, so as to avoid more serious food accumulation.
4. Adjust according to solar terms and physical characteristics: Breakfast is best adjusted according to the season, solar terms and children's physical characteristics, and choose the corresponding slimming porridge. For example, children with spleen deficiency can eat porridge with spleen strengthening; Children with yin deficiency eat some tremella porridge; Spring and summer are mainly dry and wet; In autumn and winter, nourishing yin, moistening dryness and warming up are the main methods.
How to eat breakfast in autumn?
As mentioned above, 7: 00 am to 1 1: 00 am is the seasonal time for the stomach and spleen meridians. Generally speaking, children's breakfast is best based on foods that strengthen the spleen and nourish the stomach, so that children can better transport and absorb them and play the greatest role. In autumn, dryness and evil are in season. In diet, parents can give their children some foods that moisten the dryness and nourish the lungs, and make some appropriate adjustments at breakfast.
● Autumn breakfast is best porridge.
The most suitable breakfast for children in autumn is porridge, which can nourish the stomach, replenish qi and nourish body fluid. Many parents told me that when children go to school, they have no time to help them recuperate, so cooking porridge is a good way to recuperate. When giving porridge to children, it can be paired with steamed bread or bread, which is a good nutritious breakfast of medicated diet. Moreover, porridge is easy to digest, and children with spleen deficiency can also eat it.
In autumn, if you want to clear your lungs and dry, you can give your child a lean porridge of Radix Pseudostellariae and Lily. If you find that your child has accumulated food, you can give him Sanwei Jianpi porridge immediately, and you don't have to wait until you get home from school to eliminate accumulated food. In addition, children eat a lot of other foods at school one day, which will also aggravate the situation of food accumulation.
Sanwei Jianpi porridge
Materials:
Yam10g, white lentils10g, 2 red dates with stones removed and 50g of rice.
Exercise:
1. White lentils are soaked in water for 3 hours in advance;
2. Put all the materials into the pot and add 800 ml of water;
3. Boil over high fire and cook over low fire to make porridge;
4. Season and mix well, let it cool and serve.
Efficacy:
Spleen invigorating, appetite stimulating, dampness eliminating, middle energizer invigorating, blood nourishing, spleen and stomach strengthening, and body building.
Avoid:
◆ Suitable for spleen deficiency syndrome.
◆ Take it based on syndrome differentiation over 3 years old.
◆ Silkworm bean disease can be used.
Pseudostellaria heterophylla and lily lean meat porridge
Materials:
5g of radix Pseudostellariae, 0g of lily10g, 50g of rice and 30g of lean pork.
Exercise:
1. Boil Radix Pseudostellariae and Fructus Siraitiae Grosvenorii to get juice;
2. Pour the juice into the pot and cook with lily, rice and lean meat for 2 hours.
Efficacy:
Clearing lung dryness, benefiting lung and promoting fluid production.
Avoid:
◆ Suitable for qi deficiency and lung dryness, cough and shortness of breath, thirst and other symptoms.
◆ Take it based on syndrome differentiation over 3 years old.
◆ Silkworm bean disease can be used.
● Pasta strengthens the spleen and nourishes the stomach, which is easy to digest.
Pasta is also a good choice for children's breakfast. Most pasta such as noodles, steamed buns and steamed buns can strengthen the spleen and nourish the stomach. You can eat steamed bread and steamed buns with milk, soybean milk and slimming porridge.
For younger children, parents can buy children's noodles, and school-age children can choose ordinary noodles, which are easier to digest if they are slightly boiled. Can be paired with some vegetables and meat, such as vegetable lean noodles and tomato egg noodles, which children love to eat. As for the weight, with the child's small bowl, the amount of a bowl is enough.
tomato and egg noodles
Materials:
50g noodles, 1 tomato, 1 egg.
Exercise:
Sliced tomatoes; Boil the pot with water, pour in the noodles, cook until soft, and take it out for later use; Take another wok, add oil, beat eggs and stir-fry until it is formed. Add tomatoes, stir-fry and add water, mix well and cook for a while until it tastes good. Add noodles and season with proper amount of edible salt.
Efficacy:
Clearing heat and appetizing, promoting fluid production and quenching thirst.
Avoid:
◆ Take it based on syndrome differentiation over 2 years old.
◆ Silkworm bean disease can be used.
These common breakfast problems are immediately clear.
In addition to the principles and recipes mentioned, parents often mention some questions about their children eating breakfast. Now I'll give you a unified answer:
● What if the child can't get up in the morning and has no appetite for breakfast?
When children get up in the morning, parents should pay attention to several things: first, whether they fall asleep too late at night, resulting in insufficient sleep time for children, so they should be adjusted appropriately; Second, whether the child has the problem of restless sleep, which leads to poor sleep quality, and it is necessary to check the digestive state as soon as possible; Third, does the child have the problem of heavy moisture? The humidity will keep children awake. At this time, it is necessary to dialectically eliminate dampness.
If the child has no appetite for breakfast, parents can give the child a cup of warm water to wake up the stomach. For breakfast, we should arrange some prescriptions of medicinal porridge to promote digestion and strengthen the spleen. In addition, eating porridge on an empty stomach in the morning is easy to be absorbed, and it will also start the spleen and stomach after a night's rest.
● Can I give my children fruit for breakfast?
I don't recommend giving children fruit for breakfast, especially on an empty stomach. The child's own yang is insufficient, and the yang is weaker in the morning and evening. Most fruits are cold, and if you don't eat water, your yang will not be raised. If you eat fruit at this time, it is easy to damage the yang and make the child's spleen and stomach cold. If parents still want to give their children something to eat, I suggest adding a meal as a snack after breakfast, and the amount must not be too much.
How about milk and yogurt for breakfast?
Many parents will give their children yogurt at breakfast, thinking that it can help digestion and children love it. But in fact, I don't recommend it, because yogurt is cold and easy to hurt the spleen and stomach, and it is not suitable for children to drink it often. When it is very hot in summer, you can drink some yogurt as a snack or dinner, and keep it at room temperature when drinking, but don't eat it often.
You can choose milk for breakfast. It is suggested to choose high calcium milk and pure milk. Milk is cold and easy to get wet, so parents had better heat it before giving it to their children. Children with heavy humidity and children with food accumulation should be avoided.
How about eggs for breakfast?
Eggs are nutritious, which can supplement children's health. protein is a good choice for breakfast. Can be eaten without pain and good digestion.
For babies under 3 years old, egg soup is more suitable for people with delicate spleen and stomach; After 3 years old, you can try to eat some scrambled eggs and boiled eggs. Boiled eggs have the highest nutritional value, but they are also the hardest to digest. Boiled eggs are the best to digest, and steamed eggs are the first choice for babies or children with poor digestive ability. If you eat an egg and find that your digestion is not good, stop the next day. You don't have to "eat an egg every day", but you should take care of your spleen and stomach.
In addition, parents can occasionally give their children some coarse grains, and when their children eat rice porridge and gruel for breakfast, they can match a small piece of sweet potato. Coarse grains contain insoluble cellulose, which helps to ensure the normal operation of the digestive system and is suitable for most children. On weekends, you can make health cakes with your children, such as Bazhen cake, Poria cocos cake and jujube cake.