Children's diet! Eating these 11 kinds of food must be smart
Children's Brain Food Fish Fish not only delicious and delicious, but calcium, protein and vitamin B2 nicotinic acid content is high, the fish is also rich in iodine, and fish fat is unsaturated fatty acids, it is easily absorbed by the body, but also stimulate brain cell activity. At the same time there is a wealth of DHA fish. DHA is known as the "golden brain" and is an indispensable nutrient for children's brain development. Fish, squid, octopus, croaker, squid, squid and squid, squid, wuchang fish, squid, grass carp and other fish muscle and visceral fat DHA, EPA (eicosapentaenoic acid, another human essential The contents of fatty acids, often associated with DHA, were analyzed and compared. The results showed that except for carp and grass carp, both marine fish and freshwater fish contained a certain amount of EPA and DHA in their fat. Especially for carp in freshwater fish, DHA content in muscle fat ranks first among all tested samples. In order to avoid reducing the loss of valuable DHA in fish when eating, pay attention to reasonable cooking methods. DHA is not heat tolerant, so for fish rich in DHA, it is recommended to use steamed or stewed method. It is not recommended to fry, because high frying temperature will greatly damage the precious DHA. 2. Eggs Eggs are rich in nutrients, histidine, lecithin, and cephalins contained in eggs are very important for the development of the brain and nervous system. Eggs provide high-quality protein, while egg yolks are rich in choline and improve memory. 3. Beans Legumes have established their status as brains in the brain due to their high levels of protein, fiber, minerals and vitamins. Spinach, celery, and bitter gourd in vegetables are not only rich in vitamins but also have brain-building effects. In addition, kidney beans, pine nuts, peanuts and other nuts also have brain function. The bean, the king of beans, is the main source of high-quality protein. Soybeans also contain more lecithin, which is an important substance in promoting the development of the brain's nervous system and enhancing memory. However, soybeans are more likely to eat flatulence, so children should be allowed to eat more bean products such as tofu, dried bean curd, dried bean curd, and bean sprouts. 4. Oats Oats are very familiar food for children, especially in breakfast recipes. Oats are rich in vitamins, cellulose, potassium, zinc, etc., providing enough energy for children, but also a good brain food. Note that when eating oats, it is best to eat some raisins, apples, honey and other foods at the same time, this can add some flavor, but also add some nutrients, but also enhance the heart's function. 5. Shrimp The calcium content in shrimp is extremely rich, about 2000 mg per 100 grams of calcium. Adequate intake of calcium can ensure that the brain is in the best working condition and can prevent other diseases caused by calcium deficiency. Children eat some shrimp, eaten to improve memory and prevent rickets. The first use of battered shrimps can not only ensure food safety, but also remove excessive salt, and it can also remove the taste of shrimp itself. It should be noted that the time for the shrimps to soak in the water should not exceed 20 minutes, and for too long a time, many water-soluble nutrients will be precipitated and lost. 6. Walnut Walnut does have brain and brain function. This is because walnuts contain a lot of high-quality chemical structures and very special fats and proteins. Modern nutrition studies believe that walnuts remove about 50% of the shell and other waste after the net kernel, containing 63% of linoleic acid, 16.4% of linolenic acid, and rich in protein, phosphorus, calcium and vitamins, contains a large number of The unsaturated fatty acids can strengthen cerebral vascular elasticity and promote the vitality of nerve cells and improve the physiological function of the brain. Although walnuts are good, they must also be eaten in moderation and should be eaten for a long time. In general, the weight of walnuts taken every day should be about 40 grams, equivalent to about four or five walnuts. At the same time, other fat intakes should be appropriately reduced to avoid excessive calorie intake. 7. Peanut butter Peanut butter is rich in vitamin A, vitamin E, folic acid, calcium, magnesium, zinc, iron, fiber and protein, which can greatly help your child's brain development and health. 32 grams (two spoons) of peanut butter contains about 320 milligrams of calcium, which helps keep bones strong. Researchers suggest that peanut butter should be paired with foods that contain less calories, such as whole wheat bread, vegetables, and fruits. 8. Milk Milk is a nearly perfect nutritional product. It is rich in protein, calcium, and the amino acids necessary for the brain. Calcium in milk is most easily absorbed by humans and is an indispensable important substance for brain metabolism. In addition, it contains vitamin B1 and other elements that are very beneficial to nerve cells. Many mothers have found milk on the surface of milk after cooking milk. At this time, the skin will be removed. In fact, do not do this. The skin is rich in vitamin A and various lipids, which are beneficial to your baby's growth. It is more beneficial to the eyes. Spinach A study at a University of Chicago in the United States found that green leafy vegetables such as spinach help keep the brain sensitive. Simply eating one or two servings of spinach a day can make intelligence “young†for 11 years old. Because spinach is rich in vitamins A, C, B1 and B2, it is one of the “optimal suppliers†of brain cell metabolism. In addition, it also contains a large amount of chlorophyll, which also has a brain-braining effect. 10. Broccoli "Vegetable crown" broccoli not only has a high content of nutrients, but also is very comprehensive, mainly including protein, carbohydrates, minerals, vitamins and carotene. One of the vitamin K helps increase brain activity. 11. Daylily Day lily has good brain and anti-aging effects because it is rich in lecithin. This substance is a component of many cells in the body, especially brain cells, and plays an important role in enhancing and improving brain function. It removes deposits from arteries and has special effects on inattention, memory loss, cerebral artery obstruction and other symptoms. People call it "brain dishes." Children's brain diet principles Nutrition principle 1. Carbohydrates: The suitability of three nutrients for carbohydrate, protein and fat. 2. Proteins: The neurotransmitters that maintain various brain activity states and participate in nerve conduction are composed of or derived from protein amino acids. 3. Fat: Proteins and gray matter in the brain contain a large amount of sphingomyelin, an essential fatty acid involved in synthesis. 4. Minerals: Inorganic salts such as calcium, zinc, iron, copper, and iodine have important effects on brain learning and memory, excitability of the central nervous system, and oxygen supply to the brain. 5. Vitamins: Mental workers need rich vitamin A, vitamin B1, vitamin B2, vitamin B6, folic acid and vitamin C. Suitable food 1. Staple food and beans: Choose wheat, glutinous rice, black rice, black sesame and other mineral-rich foods. 2. Meat and egg milk: pig heart, pig brain, pig marrow, milk, bovine marrow, goat kidney, donkey, pigeon, squid, squid, yellow croaker, octopus, fat head fish, sea cucumber and other protein, vitamin-rich foods. 3. Vegetables: Choose vitamin-rich foods such as cabbage, yams, taro, mushroom, mushrooms, and carrots. 4. Fruit: Select lotus, lily, longan, jujube, jujube, mulberry, raisin, litchi and other fat, protein-rich foods. 5. Other: beans, eggs, milk, fish, walnuts, sesame, honey, corn, millet, edible fungus, day lily, golden mushroom. Food taboos 1. People who are accustomed to eating salty foods will not only cause hypertension, arteriosclerosis, etc., but also damage the arteries and blood vessels, affect the blood supply to the brain tissue, make the brain cells in a state of ischemic and hypoxic state for a long time, and have mental retardation and memory loss. Even premature aging. 2. Excessive amounts of lead in food can damage the brain and cause mental retardation. Foods: Popcorn, preserved eggs contain lead oxide and lead salts, lead has a strong penetration ability, 3. Aluminum-containing foods can cause memory loss and dull thinking ability. Therefore, breakfast can't be served as a fritter. Frequent use of aluminum pan cooking, aluminum kettle boiled water should also pay attention to the problem of increasing the amount of aluminum.
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