The college entrance examination is not only a contest between children's knowledge and psychological quality, but also a reasonable diet before the exam is also very important. How to make candidates eat well, eat science, absorb reasonable nutrition, and meet the exam in a good state, this is a question that every parent cares about.
Reasonably arrange three meals a day
In the sprint review and examination stage, candidates are indispensable for the uptake of nutrients in brain and nerve metabolism. In addition to the three major nutrients: protein, fat, and carbohydrates, vitamins and minerals are also indispensable. Milk, eggs, fish, lean meat, soy products, vegetable oils, rice, noodles, assorted fruits, dried fruits, vegetables, etc. should all be ingested. Food diversity is a guarantee of a balanced diet. It is necessary to allow candidates to eat well, but also pay attention to a reasonable mix, focusing on reasonable arrangements for three meals a day:
1. Eat breakfast
Bad breakfast, slow response
As the saying goes: "Breakfast is good, Chinese food is full and dinner is less." During the examination review, the morning's learning burden is heavy, and blood sugar is the only source of energy that the brain can directly use. If the breakfast is not eating well, or simply cannot eat breakfast, the child will have blood glucose levels in the third and fourth mornings. It will produce hunger and be unresponsive. So breakfast must be eaten and eat well.
Candidates usually learn late at night. After a night of physical exertion, various metabolites also have some accumulation in the body. In the morning, the energy needed by the brain for learning and exams is almost all from breakfast. Fasting will not only affect the level of performance, but also Hypoglycemia faints easily. Therefore, having a good breakfast can provide sufficient energy to the brain and is necessary to maintain a strong energy and a good learning state. The basic requirements for breakfast are: adequate energy, adequate protein, and plenty of carbohydrates. Should eat more brain food, such as fish, soy products, lean meat, eggs, milk and fresh vegetables, fruits, etc., eat less fat, fried foods. The best breakfast to eat after 20-30 minutes to get up, the main food in the 100-150 grams. At the same time to add drinking water, avoid drinking a variety of high sugar content juice drinks.
Recommended catering:
1 egg noodle (eggs, noodles, vegetables), yogurt, apples. Features: High protein, low fat, sufficient energy, rich in iron and vitamins.
2 fried rice noodles (rice, lean, green bean sprouts), milk. Features: A comprehensive supply of nutrients, high protein and calcium content.
3 bean bag or fresh meat packet, millet porridge or polenta, cold tofu tofu. Features: Rich in protein, nutritious.
2. Have lunch to eat
At the end of the third year of life, the two do not see the sun. Lunch has become the key to a candidate's physical and mental health throughout the day. Lunch nutrient content generally accounts for 30% to 40% of the total supply. Therefore, lunch is not only a supplement to the students' nutrients after one morning's intense study, but also a nutrient reserve for candidates to study in the afternoon.
For lunch, there must be energy, B vitamins, and dietary fiber. There must be meat, poultry, fish, eggs, milk, etc. that mainly provide high-quality protein, calcium, iron, zinc, vitamin A, etc. Vegetables that supply vitamins, minerals, and dietary fiber should contain at least half of green leafy vegetables, as well as beans and soy products rich in protein and minerals.
Recommended catering:
Staple food: steamed bread, Hanamaki, fried rice, noodles, etc.
Amaranth: boiled fish, sauce beef, pork fried lettuce, pork fried bell pepper, tomato scrambled eggs, shrimp, rapeseed, stewed bean curd and so on.
Vegetarian dishes: cabbage burn tofu, fried carrots, fried cabbage, fried green bean sprouts and so on.
Soup: ribs winter melon soup, tomato egg soup, seaweed soup and so on.
With the principle: 150-200 grams of staple foods, 3-4 vegetables with vegetarian ingredients, 1 soup, fruit amount.
3 dinner to eat
The amount of food consumed at dinner is related to the rest time. Even if you sleep late, you shouldn't eat too much. In particular, you shouldn't eat greasy and indigestible food to avoid indigestion and affect the exam. Dinner should not be over-eating, reasonable arrangement of dinner in light of the actual situation. With tight learning and tight deadlines, candidates will inevitably have to open “night trains,†but they should not be too late. "Driving a night train" requires a supper to supplement consumption and ensure sleep quality. The supper should generally be arranged between 21:30 and 22:00. The amount of food should not be large, and it should be easy to digest. Pleasant mood, relaxed atmosphere conducive to the secretion of digestive juices, food intake and digestion.
Recommended catering:
Staple food: steamed bread, soft rice, steamed stuffed buns, cornmeal, white bean cakes, and other cakes.
Leek: Braised octopus, scallion pork or pork, celery beef or shrimp, minced bean curd and so on.
Vegetarian dishes: fried broccoli, preserved egg mix tofu, green pepper and potato silk, mushrooms, rape and so on.
Soup: lotus lily, white fungus soup, sea cucumber soup, sauerkraut soup, pea soup, etc.
With the principle: 100-150 grams of staple foods, 3-4 vegetables with vegetarian ingredients, 1 soup, fruit amount.
After the three meals are arranged, you can have a snack in the morning and add milk, mung bean soup, watermelon and other fruits. You can add milk, yogurt or porridge before going to bed at night.
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