healthy breakfast for schoolchildren

Breakfast is an integral part of the diet, especiallyfor schoolchildren, who have the main load in the first half of the day. Together with food, the body receives a supply of energy, and if this does not happen, it begins to malfunction: the child quickly gets tired, feels bad. It is scientifically proven that refusing to eat in the morning reduces academic performance. The correct breakfast must necessarily be balanced (contain proteins, fats and carbohydrates) and varied. Often include in the morning ration fresh vegetables (contain fiber) and sour-milk products (normalize the intestinal microflora). It is important that the breakfast was satisfying, otherwise the schoolboy will begin to satisfy the hunger with chocolate bars, chips, sweet soda. But not all dishes are equally useful. We understand why some people should refuse and what can be replaced. Sandwich sandwich discord Not recommended Sandwiches with sausage, sausages, ham - products that contain many additives, flavor enhancers, spices and preservatives, starch. Such a meal can not be recommended as a healthy breakfast. Useful analogue Boiled or baked breast or other lean meat contains a high-grade protein, which is easily digested. It is recommended to serve meat with dark, unleavened bread, bread with bran or fiber.Photo: GettyImage2. Such different eggs are not recommended. The egg with bacon, like any fried food, is heavy for digestion and gives a load to the children's gastrointestinal tract. Since fatty foods are high in calories, with a systematically malnutrition of the schoolboy can lead to obesity. Useful analogue Brewed eggs, omelettes. Egg - a source of high-grade easily digestible protein, iron, vitamins and some trace elements, carotene and healthy fats. Try to include one egg in the morning menu several times a week. 3. Porridge - the whole head is not recommended. Ready meals and instant cereals, as a rule, contain a lot of sugar and various flavors. In addition, pre-treated flakes have time to lose some of their useful properties, that is, they will not bring any special benefits. "Zvezdochkami" and "pads", which are so easy to simply pour the milk, it is better to regale from case to case: an excess of malnutrition in the diet can also cause the development of excess body weight in children. Useful analogues: Cakes that require cooking are digested better than steamed, and contain more useful substances. For the morning, any cereals are good. In buckwheat contains iron, in corn - vitamin A, oatmeal is rich in fiber, protein, vitamins of group B. And it has enveloping action, strengthens peristalsis and keeps feeling full for a long time. As for ready-made breakfasts, give preference to whole grains - they are rich in trace elements and fiber.Photo: GettyImage4.A drink for energyNot recommendedCoffee is not recommended for school-age children due to its stimulating effect on the central nervous and cardiovascular systems.Healthy analogueA cereal drink, chicory, and cocoa are rich in microelements and do not contain caffeine. They can be diluted with milk and given even to younger schoolchildren.5. Soup is a rare guest for breakfastNot recommendedRich meat broth. Too heavy a meal for breakfast - the body has not yet really woken up, and it already has to digest food that contains nothing but fat. Thick soups with meat broth are also not suitable for breakfast.Healthy analogueVegetable broth is considered healthier. If you really want to eat something thin in the morning, cook a full-fledged light vegetable soup - with dietary meat, cereals or noodles. Once a week, such a breakfast is quite acceptable. Also interesting: