It's winter!This breakfast is made for children, refreshing and juicy, supplemented with vitamin C
I. Introduction
With the arrival of winter, the weather is gradually cold and dry, and children's bodies are also facing a series of challenges. In this season, how to provide children with a nutritious, refreshing and juicy breakfast has become a concern for many parents. Here's a vitamin C-rich breakfast food to help kids stay healthy and active in winter.
2. The importance of vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. It has a variety of physiological functions in the human body and is essential for maintaining human health. Here are the main effects of vitamin C:
Boosts immunity: Vitamin C stimulates the immune system, improves the body's resistance to viruses and bacteria, and reduces the occurrence of colds and other diseases.
Promotes collagen synthesis: Vitamin C is essential for collagen synthesis. Collagen is an important component of tissues such as bones, teeth, and blood vessels, and is essential for maintaining the health and function of these tissues.
Antioxidant effect: Vitamin C can scavenge free radicals in the body and reduce oxidative stress damage to cells, thereby delaying the aging process.
Promotes iron absorption: Vitamin C helps to reduce ferric iron in food to ferric iron, thereby improving the bioavailability of iron and helping to prevent iron deficiency anemia.
3. Recommended breakfast food rich in vitamin C - steamed egg custard with fresh orange juice
Steamed egg custard with fresh orange juice is an easy-to-make, nutritious breakfast food. It is made with eggs and fresh orange juice as the main ingredients, and has a refreshing and juicy taste and is rich in vitamin C. Here's how to make steamed egg custard with fresh orange juice:
Materials:: 2 eggs, 100ml fresh orange juice, appropriate amount of warm water, a pinch of salt, appropriate amount of chopped green onion.
Step 1
Crack the eggs into a bowl and stir well with a pinch of salt.
Pour in the fresh orange juice and continue to stir well.
Add an appropriate amount of warm water (the ratio of egg wash to warm water is 1:1 or 1:1.)5) Stir well and filter out the foam on the surface.
Pour the egg mixture into a steaming bowl and sprinkle with chopped green onions.
Add water to the steamer and bring to a boil, put the steaming bowl into the steamer, cover the pot, and steam over medium heat for 10-15 minutes.
Steamed until the egg liquid solidifies, then turn off the heat and take it out, and then serve after a little cooling.
Fourth, the nutritional value of steamed egg custard with fresh orange juice
Steamed egg custard with fresh orange juice is not only delicious, but also rich in nutritional value. Here are its main nutrients and what they do:
Proteins: Eggs are high-quality protein, which is of great significance for children's growth and development. Protein is the basic substance of the body tissue, which can maintain plasma osmotic balance and participate in physiological functions such as material transport in the body.
Vitamin C: Fresh orange juice is rich in vitamin C, and each 100ml of fresh orange juice contains about 50mg of vitamin C. Vitamin C has a variety of physiological functions such as enhancing immunity, promoting collagen synthesis, and antioxidant, which is very beneficial to the healthy growth of children.
Minerals: Eggs are rich in minerals, such as calcium, phosphorus, iron, etc. These minerals play an important role in children's bone development, tooth growth, and blood circulation.
Dietary fiber: Fresh orange juice contains a certain amount of dietary fiber, which helps to maintain normal intestinal function, promote bowel movements, and prevent constipation.
Fat: The fats in eggs are mainly unsaturated fatty acids, which play an important role in the development of children's nervous system and vision maintenance. At the same time, moderate fat intake can also help improve children's satiety and maintain energy balance.
5. Other foods rich in vitamin C are recommended
In addition to steamed egg custard with fresh orange juice, there are many other vitamin C-rich foods that are suitable for children. Here are some recommendations:
Citrus fruits: Such as grapefruit, orange, lemon, etc., these fruits are rich in vitamin C and a variety of minerals, which have the effect of clearing heat and detoxifying, moistening the lungs and relieving cough.
Berry fruits such as strawberries and kiwis: These fruits are not only rich in vitamin C, but also contain a variety of antioxidants and dietary fiber, which helps to improve children's immunity and prevent constipation.
Leafy greens: Green leafy vegetables such as spinach, kale, and rape are rich in nutrients such as vitamin C and folic acid, which help promote children's growth and development and improve immunity. At the same time, green leafy vegetables are also rich in chlorophyll and a variety of antioxidants, which also have a positive effect on protecting eyesight and preventing cancer. It is recommended that children consume green leafy vegetables in moderation every day, and can use a variety of cooking methods such as stir-frying and boiling soup to maintain the integrity of their nutrients.
Red peppers: Red pepper is one of the best sources of vitamin C**, and it is also rich in nutrients such as carotene and dietary fiber, which have a variety of effects such as boosting immunity, promoting digestion and preventing colds. Red peppers can be added to children's dishes in moderation to add flavor and nutritional value. However, it is necessary to pay attention to the moderate spiciness, so as not to overstimulate the children's gastrointestinal tract.
TomatoesTomatoes are not only rich in vitamin C, but also contain a variety of antioxidants, such as lycopene, which have the effects of lowering cholesterol, preventing cardiovascular and cerebrovascular diseases, and anti-cancer. Tomatoes can be eaten raw or made into tomato juice, tomato sauce and other foods to diversify children's intake of vitamin C and other nutrients.
2023 Post Sprint Contest 6. Summary.
Providing children with vitamin C-rich breakfast foods during the winter months is important for maintaining their health. Steamed egg custard with fresh orange juice is an easy-to-make, nutritious breakfast option that not only satisfies children's tastes, but also effectively replenishes vitamin C and other nutrients. At the same time, parents can also guide children to eat more citrus fruits, berry fruits, green leafy vegetables and other foods rich in vitamin C to ensure that children get enough nutrition and support healthy growth in winter.