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.Scrambled eggs are not recommended Scrambled eggs with bacon, like any fried food, is difficult to digest and puts a strain on the gastrointestinal tract of children. Since fatty foods are high in calories, with a systematically improper diet, a student can lead to obesity. Useful analogue Boiled eggs, omelettes. An egg is a source of complete, easily digestible protein, iron, vitamins and some trace elements, carotene and healthy fats. Try to include one egg in your morning menu several times a week. 3. Porridge - all over the head Not recommended Ready-made breakfasts and instant cereals, as a rule, contain a lot of sugar and various flavors. In addition, pre-processed flakes have time to lose some of their beneficial properties, that is, they will not bring much benefit. "Asterisks" and "pillows", which are so convenient to simply pour milk, are better to feast on from time to time: an excess of sweet food in the diet can also cause the development of overweight in children. Useful analogue contain more nutrients. Any cereals are good for the morning. Buckwheat contains iron, corn contains vitamin A, oatmeal is rich in fiber, protein, vitamins of group B. And it also has an enveloping effect, enhances peristalsis and keeps the feeling of satiety for a long time. When it comes to breakfast cereals, go for whole grains - they are rich in micronutrients and fiber.Photo: GettyImage4. Drink for vivacityNot recommended Coffee is not recommended for children of school age due to the stimulating effect on the central nervous and cardiovascular systems. Useful analogue The herbal drink, chicory, cocoa is rich in trace elements and does not contain caffeine. They can be diluted with milk and given even to younger schoolchildren. Soup is a rare guest for breakfast. It is not recommended that the meat broth be cooked. Too heavy for breakfast food - the body has not really woke up, and he already has to digest food, in which there is nothing but fat. Not suitable for breakfast, too, and thick soups on meat broth. Useful Analog Vegetable broth is considered more useful. If you really want to eat from the morning zhidenkogo, cook a full-fledged light vegetable soup - with dietary meat, cereal or noodles. Once a week, such a breakfast is quite acceptable. Also interesting: