Students mainly use their brains, and today's education is still exam-oriented. Faced with various academic subjects and additional tutoring classes, students are also prone to physical and mental fatigue. Therefore, breakfast must be nutritious to replenish energy and maintain health. Today, we recommend three eye-healthy recipes suitable for students.
Goji Berry and Pumpkin Multigrain Porridge
Ingredients: 1 handful of goji berries, 150g pumpkin, 50g millet, 50g red rice, 4 bowls of water.
Method: Rinse the goji berries. Peel the pumpkin, remove the hard skin, and cut into small cubes. Wash the millet and red rice. Place everything in a clay pot, simmer over low heat for 40 minutes, and it's ready to eat. Alternatively, cook in a pressure cooker.
Nutritional Review: The ingredients are rich in lutein, zeaxanthin, and carotene, with a sweet and soft texture.
Carrot and Papaya Milk Pudding
Ingredients: Half a carrot, half a papaya, 500g milk, a little sugar.
Method: Steam the carrot and papaya pieces first, then blend them into a puree with a soy milk maker. Mix with milk and add a little sugar. Note: The papaya must be steamed before being mixed with milk, otherwise the enzymes in papaya will curdle the milk and produce bitter peptides.
Nutritional Review: It has a natural sweet flavor and a great texture. It should be noted that people with weak digestion, who are prone to diarrhea or flatulence, should not drink too much.
Goji Berry and Pistachio Soy Milk
Ingredients: 1 handful of pistachios, 25g soybeans, 1 handful of goji berries.
Method: Rinse the goji berries. Shell and peel the pistachios. Soak the soybeans overnight. Add 1000ml of water and blend together in a soy milk maker to make soy milk.
Nutritional Review: Pistachios are one of the nuts with a higher content of carotene, and soybeans also contain a small amount. When combined with goji berries, which are rich in zeaxanthin, the oils in them can promote the absorption of carotene and zeaxanthin.
All three of these breakfasts focus on eye health. Different diets have different effects; for example, nuts can nourish the brain. Therefore, parents should not think that students only need to study. They are also at an age when their bodies are growing, and breakfast is the most important meal.