Article: 開學了!

暑假快將結束，學生哥要開始收拾心情上學了。要準備的，首先從早餐著手。研究指出，吃過早餐的學生上課時更專心，更能集中。

選擇早餐的學問：
1. 五穀類
五穀類含有碳水化合物，消化及吸收過後轉化成糖份，提供營養給腦部。粗糧的升血糖值較低，能維持血糖水平，避免血糖水平大上大落而產生疲倦。

食物選擇： 全麥面包、燕麥

2. 奧米加3脂肪酸
奧米加3脂肪酸是必須的脂肪酸，有助提升專注和記憶能力，亦能促進神經系統的訊息傳遞。

食物選擇：三文魚、吞拿魚、合桃、亞麻籽油

3. 鐵質及維他命C
鐵質是製造血液所需的原素，血液中的氧份不夠會令人疲倦。而維他命C有助鐵質的吸收。

含鐵質的食物選擇：肉類、蛋黃、乾果
含維他命C的食物選擇：水果、蔬菜

早餐的提議：
香蕉提子乾燕麥片配脫脂奶
三文魚牛油果全麥三文治
腿蛋全麥包配雜果低脂乳酪

文：註冊營養師張志君

Nutrition Talk

Talk on 11/06/2012 for Caritas Family Service

News headline: Japanese branded milk powder not allied with CODEX standards

Yesterday news highlighted that Iodine contents of 2 Japanese-branded infant milk powder are found to be 1/3 lower than the recommendation.  According to the Codex, the Iodine content of the infant milk powder should be 10ug/100kcal minimum.  Because infants rely solely on milk as their food source for their first 6 months, the nutrient contents of the milk powder are very important.

What is Iodine:
Iodine is an essential element that is needed for the production of thyroid hormones which it is not able to be produced in our body.  According to WHO, thyroid hormones are important for growth and development of the brain and central nervous system from the 15th week of gestation to 3 years of age.  If iodine deficiency exists during this period and results in a significant degree of thyroid hormone deficiency, the development of the brain and central nervous system might be deranged and such derangements are irreversible.

Iodine deficiency:
Goiter (hypothyroidism) - Without adequate thyroid hormone, our metabolism slows down.  You would feel colder and tire easily

Iodine-rich food sources:
Seaweed
Eggs
Iodized salt
Shellfish
Saltwater fish

Written by: Michelle Cheung R.D