本文由家长帮·家长大学独家供稿，未经授权，不得转载，侵权必究 欢迎打开《家长日刊》，今天我们来说一说如何正确给孩子准备早餐。 新加坡亚历山大医院的饮食与营养部的研究人员，曾调查过亚洲6个国家和地区的孩子，内容包括吃早饭、大脑的发育状况和他们的学习成绩。结果显示，不经常吃早饭的学生，不仅注意力比较差，反应也会比其他孩子慢半拍。 针对这个结果，科学的解释是：脑组织的重量虽然只占人体重的2%—3%，可是大脑的血流量每分钟在800毫升左右，耗氧量每分钟在45毫升左右，耗糖量每小时大约为5克。而孩子的脑组织处在一个发育阶段，对于血、氧和葡萄糖的需求量要比成年人多很多。如果不吃早饭，血糖过低，大脑的意识活动就会出现障碍，久而久之，会影响大脑的重量和形态发育。 所以，早餐不仅需要吃，还要吃对吃好。首先我总结了孩子不能吃的3种早餐，看你有没有踩过雷： 第一，零食。很多家长懒癌一犯，不会特地去给孩子准备早餐，面包、饼干便成了早餐的代替品。美国的戴维·珀尔马特博士在他的畅销书《谷物大脑》中曾提到一个观点——在饮食中剔除麸质。麸质是一种复合的蛋白质，作为一种黏合物把谷物磨成的粉黏在一起，其中就包括饼干。研究证实有40%的人是无法正常消化麸质的，长期用面包饼干代替早餐，会造成孩子的营养不良，热量和蛋白质也达不到该摄取的量。 第二，冷饮。早餐不要让孩子喝冰咖啡、冰果汁、冰牛奶等饮品。中医讲求早餐应吃热食，这样才能保护胃气。胃气并不单指胃这个器官，而是包含了脾胃的消化吸收能力、肌肉的功能以及后天的免疫力等等。只有身体保持温暖，微循环才会正常，氧气、营养和体内废物的运送才会更加顺畅。 第三，西餐。比如三明治、意大利面等等。戴维·珀尔马特博士提出，要少食用高碳水化合物的食品，其中就包括意大利面食及香味很浓的面包。这种食物到人体内会迅速被消化，所含的葡萄糖会涌入血液当中，刺激产生大量的胰岛素，再把过量的卡路里储存为脂肪，长期下去会造成孩子的肥胖。 那什么样的早餐是科学且健康的呢？我总结了四大类： 第一类是以提供能量为主的粮谷物食物，比如红薯、燕麦片等； 第二类是以提供蛋白质和脂肪为主的肉、禽、蛋； 第三类是以提供膳食纤维和维生素为主的蔬菜水果； 第四类是以提供钙、铁等营养物质为主的奶制品。 在你给孩子做的早餐中，如果以上四类都包括，那简直堪称完美。如果包含了三类，代表这个早餐还是比较健康的。只包含一两类的话，那就是不健康，证明你需要做出些调整了。 具体该如何调整，不如让我们来学习一下营养师推荐的经典组合，我在文稿中配了详细的菜单，你可以去看一下。
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">菜单
portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">材料
portant; word-break: break-all; border-width: 1px; border-style: solid solid solid none; border-color: windowtext windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="339">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">做法
portant; word-wrap: break-word !important;">portant; word-break: break-all; border-width: 1px; border-style: none solid solid; border-color: rgb(221, 221, 221) windowtext windowtext; border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="73">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">星期一
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="126">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">牛奶portant; word-wrap: break-word !important; font-family: Calibri;">+鸡蛋portant; word-wrap: break-word !important; font-family: Calibri;">+水果
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="101"> portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="339">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">选择低脂牛奶，用煮蛋器把鸡蛋煮熟，也可以煎熟，再滴一些海鲜酱油提鲜。配以时令水果，达到营养均衡。
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">星期二
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="126">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">蔬菜鸡蛋饼
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">盐，鸡蛋portant; word-wrap: break-word !important; font-family: Calibri;">2个，葱花，白菜，胡萝卜，玉米粒，面粉。
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">把食材都切丁备用，加入鸡蛋和面粉调匀，盐适量。平底锅刷油，摊成小饼，两面金黄即可。
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">星期三
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="126">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">燕麦片portant; word-wrap: break-word !important; font-family: Calibri;">+酸奶portant; word-wrap: break-word !important; font-family: Calibri;">+水果portant; word-wrap: break-word !important; font-family: Calibri;">+坚果
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">用碗装上三分之一的即食麦片，加入牛奶没过燕麦片，放到微波炉里加热portant; word-wrap: break-word !important; font-family: Calibri;">1—portant; word-wrap: break-word !important; font-family: Calibri;">2分钟。在上面撒一些孩子爱吃的坚果和水果，就大功告成啦。
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">星期四
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="126">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">生菜火腿蛋饼portant; word-wrap: break-word !important; font-family: Calibri;">+酸奶portant; word-wrap: break-word !important; font-family: Calibri;">+苹果
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">生菜，火腿，鸡蛋，油，盐，苹果，酸奶。
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="339">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">鸡蛋打散，加入面粉、切碎的生菜末和火腿末，少许盐，搅拌均匀。锅烧热，加少许油，把以上材料摊成饼，煎至两面金黄即成。苹果切丁，与酸奶搅拌。
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">星期五
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="126">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">彩蔬蒸蛋
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="101">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">豌豆，玉米粒，胡萝卜粒，鸡蛋，油，盐。
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="339">portant; word-wrap: break-word !important; font-family: Calibri; line-height: 21px; font-size: 14px;">锅中烧开水，加入适量的油和盐，把豌豆、玉米粒、胡萝卜粒等煮熟沥干水。鸡蛋蒸portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">好portant; word-wrap: break-word !important; font-family: Calibri; line-height: 21px; font-size: 14px;">后，把做好的彩蔬铺上，再蒸2portant; word-wrap: break-word !important; font-family: 宋体;">分钟左右即可。
portant; word-wrap: break-word !important;">portant; word-break: break-all; border-width: 1px; border-style: none solid solid; border-color: rgb(221, 221, 221) windowtext windowtext; border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="73">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">星期六
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="126">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">鲜虾番茄鸡蛋面
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">大虾，番茄，油菜，鸡蛋，手擀面，盐，葱姜，生抽，油。
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portant; word-wrap: break-word !important; font-family: Calibri; line-height: 21px; font-size: 14px;">番茄洗净去皮portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">，portant; word-wrap: break-word !important; font-family: Calibri; line-height: 21px; font-size: 14px;">切丁备用，大虾洗净去虾线。锅中倒油，加portant; word-wrap: break-word !important; font-family: Calibri; line-height: 21px; font-size: 14px;">入葱姜爆香，放入番茄丁大火翻炒，转中小火慢慢把番茄熬烂。加入足量水，烧开后放入面条，煮至8portant; word-wrap: break-word !important; font-family: 宋体;">成熟时，放入portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">大虾portant; word-wrap: break-word !important; font-family: Calibri; line-height: 21px; font-size: 14px;">，portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">虾portant; word-wrap: break-word !important; font-family: Calibri; line-height: 21px; font-size: 14px;">稍一变红，即可放入青菜，打入鸡蛋，加盐，拌匀即可出锅。
portant; word-wrap: break-word !important;">portant; word-break: break-all; border-width: 1px; border-style: none solid solid; border-color: rgb(221, 221, 221) windowtext windowtext; border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="73">
portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">星期日
portant; word-break: break-all; border-width: 1px; border-style: none solid solid none; border-color: rgb(221, 221, 221) windowtext windowtext rgb(221, 221, 221); border-image: initial; max-width: 100%; box-sizing: border-box !important;" valign="top" width="126">portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">香菇鸡肉粥
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">大米portant; word-wrap: break-word !important; font-family: Calibri;">100g，鸡胸肉portant; word-wrap: break-word !important; font-family: Calibri;">50g，香菇，生菜，淀粉，姜，油，盐。
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portant; word-wrap: break-word !important; font-family: 宋体; line-height: 21px; font-size: 14px;">大米洗净浸泡，香菇洗净切片，生菜洗净，姜切片。鸡胸肉洗净剁成碎末，用少许盐、淀粉和油拌匀腌制。锅中加水烧开，放入大米，加一小勺油，大火煮开后转小火煮portant; word-wrap: break-word !important; font-family: Calibri;">30分钟。加入鸡肉搅拌，再加入香菇片煮两分钟关火。最后加入生菜，加盐调味即可。
总结一下今天的内容，我们知道了孩子长期不吃早餐，会影响大脑发育。不仅如此，《国际口腔卫生杂志》还曾报道，不吃早餐，会让孩子患上口臭的机率增加一倍。因为吃早餐可以刺激唾液分泌，而唾液则有清洁口腔的功能。 所以早餐要选择包含蛋白质、膳食纤维和钙铁维生素等营养物质的食物，并做到合理搭配。 好了，以上就是今天的全部内容，希望可以帮助到你给孩子做出美味的营养早餐。
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