Good Breakfast Equals Good Grades

It is back to school time in much of the world. Calm, easy mornings are replaced with busy, hurried ones. 

在世界上很多地方都是返校时间。平静、轻松的早晨被忙碌、匆忙的早晨所取代。

Children wake up early and get ready for school. Many parents are also getting ready for work, helping their children and preparing food for lunches.

孩子们早起准备上学。许多父母也在为工作做好准备，帮助孩子，为午餐准备食物。

But, don't forget about breakfast!

但是，别忘了吃早餐！

When things get wildly busy in the morning, some people skip breakfast to save time. But that may be a big mistake for students.

当早上事情变得很忙时，有些人为了节省时间而不吃早餐。但这对学生来说可能是个大错误。

Whether at home, on the way to school or at school -- eating something healthy for breakfast may help a student get better grades.

无论是在家里，在上学的路上还是在学校——早餐吃些健康的东西可以帮助学生取得更好的成绩。

Welsh study

威尔士研究

That is the finding of a 2015 study from Cardiff University in Wales. Researchers there looked at 5000 9-11 year-olds from more than 100 primary schools in the U.K. 

这是威尔士加的夫大学2015年的一项研究发现。研究人员从英国100多所小学看了5000名9-11岁儿童。

They looked at what the students ate for breakfast and then their grades six to 18 months later.

他们看了学生们早餐吃了什么，6到18个月后再看他们的成绩。

They found that the students who ate a healthy breakfast were twice as likely to perform above average in educational activities. 

他们发现，吃健康早餐的学生在教育活动中表现高于平均水平的可能性是普通学生的两倍。

The researchers also found that unhealthy breakfasts – such as potato chips or a donut did not appear helpful to educational performance.

研究人员还发现，不健康的早餐，如薯片或甜甜圈，似乎对教育表现没有帮助。

In 2013, an organization in the UnitedStates,also looked at possible connections between breakfast and student success in school. 

2013年，美国的一个组织也研究了早餐与学生在校成功之间的可能联系。

The Share Our Strength's campaign, No Kid Hungry, found that on average students who ate breakfast provided by their school attended 1.5 more days of school per year. 

“分享我们力量”的活动“不让孩子挨饿”发现，吃学校提供的早餐的学生平均每年多上学1.5天。

These students also scored 17.5 percent higher on standardized math tests.

这些学生在标准化数学测试中的得分也高出17.5%。

How many children do not eat breakfast?

有多少孩子不吃早餐？

But, are there really that many children who do not eat breakfast? The answer is yes.

但是，真的有那么多孩子不吃早餐吗？答案是肯定的。

Experts at HealthyChildren.org say that in the United States about 8 to 12 percent of all students in grade school (Kindergarten through 8th grade) do not eat breakfast. 

healthychildren.org的专家说，在美国，大约8%到12%的小学（幼儿园到8年级）学生不吃早餐。

By the time students are in high school (grades 9 – 12), 20 to 30 percent of them ignore the morning meal.

当学生进入高中（9-12年级）时，20%到30%的学生忽略了早餐。

In Canada, researchers at the University of Waterloo looked at the eating habits of 42,000 students during the 2014-15 school year. 

在加拿大，滑铁卢大学的研究人员观察了42000名学生在2014-15学年的饮食习惯。

The students represented87 gradeschools in Alberta and Ontario. 

这些学生代表了阿尔伯塔省和安大略省的87所小学。

The study found that "39 percent of students reported eating breakfast fewer than three days in a usual school week." 

研究发现，“39%的学生报告说，他们在一个正常的学校一周中吃早餐的时间少于三天。”

What is a healthy breakfast?

什么是健康早餐？

Health experts suggest that the best breakfast is a mix of complex carbohydrates, proteinandfat. 

健康专家建议，最好的早餐是碳水化合物、蛋白质和脂肪的混合物。 

This gives your body the energy it needs to think clearly and to remember what it learns.

这给你的身体能量，它需要清楚地思考和记住它学到了什么。

This was the 2005 finding of researchers at Tufts University in the U.S. They found that when it comes to giving the brain what it needs to work at its highest level -- not all breakfasts are created equal.

这是2005年美国塔夫茨大学研究人员的发现。他们发现，在给予大脑在最高水平上工作所需的东西时，并不是所有的早餐都是一样的。

In their report, they explain that the brain needs glucose to work well. The best breakfast should include complex carbohydrates that slowly release energy to the body. Whole rolled oats, whole grain bread or low-sugar granola are examples.

在他们的报告中，他们解释说大脑需要葡萄糖才能正常工作。最好的早餐应该包括复杂的碳水化合物，可以缓慢地向身体释放能量。例如全麦燕麦卷、全麦面包或低糖麦片。

But the report explains, simply eating a breakfast rich in carbohydrates may make a student tired.

但报告解释说，简单地吃一顿富含碳水化合物的早餐可能会让学生感到疲倦。

So, adding protein helps to prevent that. Having a protein such as milk, yogurt, eggs or meat can help students to feel full longer. 

所以，添加蛋白质有助于防止这种情况。吃牛奶、酸奶、鸡蛋或肉等蛋白质可以帮助学生长时间地感到饱胀。

Oatmeal, the researchers say, is an example of a breakfast that is rich in fiber and protein. It releases energy slowly because it is a whole grain food. So, students will feel full longer. 

研究人员说，燕麦片就是富含纤维和蛋白质的早餐的一个例子。它释放能量很慢，因为它是全谷物食品。所以，学生会觉得饱的时间更长。

Health experts on the website LiveStrong also suggest not eating too much for breakfast. This can also make a person feel tired and unable to think clearly. 

livestrong网站上的健康专家也建议早餐不要吃太多。这也会让人感到疲倦，无法清晰地思考。

They say eating between 350 and 500 calories in the morning is a good amount of energy to start the day.

他们说早上吃350到500卡路里的食物是开始一天的好能量。

Breakfast is not just good for students

早餐不仅对学生有益

A good breakfast is not just helpful for school-aged children. We all may gain from eating something healthy first thing in the morning.

一顿丰盛的早餐不仅对学龄儿童有帮助。我们都可以从早上第一件健康的事情中获益。

A study from researchers at the University of Toronto in Canada found that a breakfast rich in protein and complex carbohydrates increased performance on short- and long-term memory. 

加拿大多伦多大学研究人员的一项研究发现，富含蛋白质和复合碳水化合物的早餐能提高短期和长期记忆能力。 

Carbohydrates and protein are especially important because they have a major effect on long-term memory.

碳水化合物和蛋白质尤其重要，因为它们对长期记忆有重要影响。