Childrens diet in special period

category:Health
 Childrens diet in special period


3. supplement high quality protein

4. Ensure a rich variety of food

5. Sufficient vitamins and microelements

6. Make up enough water

7. Pay special attention to supplement foods rich in vitamin D and calcium

8. Suitable physical activities

So for some nutrients to be strengthened, such as vitamin D and calcium, which foods do they mainly exist in nature?

First of all, look at vitamin D. there are few detailed data available for vitamin D in the Chinese food ingredient list. Most of the data are from various online posts, and the data source is unknown. But cod liver oil is the most abundant vitamin D, followed by deep-sea fish (such as salmon, red eye fish, bream, swordfish, tuna, mackerel, yellowfin tuna, halibut, sardine, etc.)

In the market, we see more salmon, snapper and halibut. Salmon are found all the year round. Other fish species need to wait until August to start sea Replenishment, and the most in October.

There are many foods rich in calcium, and detailed data are also included in the food composition table. In addition to the milk and its products, shrimp skin, soybean and its products that you know, there are also some other foods, such as mustard stem, sesame paste, small fragrant stem, hazelnut, sesame, etc., which are detailed in the table below:

The data in the above table are from the first edition of Chinese food composition table in 2002

After finishing the principles of nutrition and the content of some nutrients in food, I will introduce some recommended dishes to you

1. Salmon head tofu soup

Ingredients: salmon head 1 / 2, tofu 200g (wooden box tofu)

Accessories: scallion, ginger

Seasoning: cooking oil, cooking wine, salt

Production steps:

Deal with the head of the fish, cut it in half, remove the scales and gills, wash them, and blow dry the excess water in the ventilation place;

Cut tofu into 3cm square pieces, wash, boil, scald and drain;

Heat up the pan, add 50g oil and cook to 5% heat, then fry the salmon head until it is yellowish and crusted, then drain the oil;

Do not wash the remaining pot, put in the scallion, ginger, small fire edge incense, put in 2 bowls of water to boil;

Put the fried salmon head into boiling water, add some cooking wine and simmer for 30 minutes;

Put the tofu in boiling water, continue to simmer for 10 minutes, add salt to taste.

2. Shepherds purse cod tofu (for single person)

Accessories: scallion

Seasoning: cooking oil, salt, cooking wine, white sugar, dry starch

Production steps:

Remove the root of shepherds purse, marinate and wash, blanch in boiling water, remove, cut into small pieces and set aside;

Cut tofu in wooden box into big chunks such as cod;

Heat up the skillet, add the base oil, wrap the cod with dry starch, fry in the skillet until tender yellow, then fish out;

Stir fry the shallot in the bottom oil, put in the fried cod, spray a little cooking wine, cover with a small fire and simmer for several seconds;

Open the lid, put in tofu, add half a bowl of water, add salt and sugar to taste, then simmer for another 5 minutes;

Open the lid, collect the juice in high heat, sprinkle in shepherds purse, stir fry evenly, and then out of the pot.

Ingredients: snapper (150g / piece), dried seaweed (1-2g), lactone tofu (50g), egg liquid 20g

Seasoning: salt, white pepper, water lake powder

Production steps:

Remove the internal organs and scales of snapper and wash them, then cut the fish into shreds and marinate them;

Pickled cabbage in cold water;

Lactone tofu is sliced into filaments (the finer the better);

Add shredded fish and seaweed, then add salt and white pepper to taste;

After boiling again, add starch to the water and then turn the small heat into the small. Add the egg mixture and scatter the coriander.

Of course, the so-called balanced diet should have a variety of food types. In addition to the above-mentioned specific dishes, vegetables are also essential. Vegetables are the main sources of water-soluble vitamins and some fat soluble vitamins, such as fresh vegetables such as Penghao, garland chrysanthemum, shepherds purse, winter bamboo shoot, celery, mushroom, mustard, mustard, mustard, pothole, pea seedling, Holland bean, sweet bean, etc Vegetables. Of course, due to the current situation of food safety considerations, all vegetables or cooked thoroughly is the first choice; raw salad is recommended to be avoided temporarily. Here, I wish you a happy stay at home. This article is from China Clinical Nutrition net. Source: Netease health general responsibility editor: Zhao Changhong

Of course, the so-called balanced diet should have a variety of food types. In addition to the above-mentioned specific dishes, vegetables are also essential. Vegetables are the main sources of water-soluble vitamins and some fat soluble vitamins, such as fresh vegetables such as Penghao, garland chrysanthemum, shepherds purse, winter bamboo shoot, celery, mushroom, mustard, mustard, mustard, pothole, pea seedling, Holland bean, sweet bean, etc Vegetables.

Of course, due to the current situation of food safety considerations, all vegetables or cooked thoroughly is the first choice; raw salad is recommended to be avoided temporarily. Here, have a good time at home~~

This article was transferred from China clinical nutrition network