The annual college entrance examination is near. Many parents of the candidates really became ants on the hot pot. They did not know whether to let the children eat. How to scientifically arrange the three meals a day during the child's examination? How can a child eat to ensure that he has an optimal physical condition? Experts from the Institute of Nutrition and Food Safety of the Chinese Center for Disease Control and Prevention pointed out that during the review of examinations, the children’s brain activity was highly stressed due to the rapid pace of life and learning. At this moment, the brain’s demand for oxygen and certain nutrients is higher than usual. In addition to increased oxygen consumption, the brain has also increased the consumption of certain nutrients such as proteins, phospholipids, carbohydrates, vitamins A, C, B vitamins, and iron. Therefore, pay attention to supplement these nutrients. Expert Hu Xiaoqi believes that the following points should be noted during the review exam:
1, let the children eat. Because of the hot weather and the increased appetite of children due to learning stress, parents should choose the food that their children usually love to eat and change their designs to be delicious. Be sure to let your child become full, or the lack of energy will make the child unresponsive during the study or exam.
2, to ensure the quality of protein intake. High-quality protein is rich in animal foods and legumes, so during the review exam, you can eat more fish, shrimp, lean meat, eggs, milk, tofu, soy milk, etc. These foods are rich in high-quality protein, but also rich. Contains calcium, iron, vitamin A, B2, and vitamin D. Almost every day in TV commercials, there is publicity for DHA or brain gold, and this DHA is related to fish and shrimp shellfish, especially deep-sea fish. This kind of food is rich in DHA, which can improve brain function and enhance memory. Frequent eating of fish, especially if you eat sea fish, can obtain sufficient DHA. Also, you can eat more egg foods, especially egg yolk, rich in lecithin. Soybean foods are also foods rich in lecithin, such as tofu and soy milk. Iron-rich foods also help improve memory. During the exam, you should eat more walnuts, sesame seeds, peanuts, liver, and fungus to help improve memory.
3. Pay attention to the supply of fresh vegetables and fruits. These foods are rich in vitamin C and dietary fiber, vitamin C can promote the absorption of iron in the body, and more importantly, it can increase the use of oxygen in brain tissue. In addition, such foods can also help digestion and increase appetite, especially in the hot summer, the original appetite is low, coupled with the review exam is tense, they even do not want to eat. Eating fresh fruit can be an appetizer.
4, eat less or do not eat foods high in sugar and fat such as candy and fried foods. On the one hand, this kind of food will reduce people's appetite. On the other hand, eating more is not easy to digest.
5. Appropriate to children to eat some coarse grains, such as red beans, mung beans, brown rice, standard powder and so on. Such foods are rich in vitamin B1 and dietary fiber. On the one hand, vitamin B1 itself can play a good role in increasing appetite. On the other hand, vitamin B1 can also help the brain use blood sugar to generate energy and make the brain work better.
6, due to learning tension, time pressure, children will inevitably have to open the "night car." When preparing a supper for children, do some foods that are easy to digest and have moderate calories, such as porridge, pork noodles, egg soup, and oysters. When the child is tired, he can eat more peanuts, cashews, almonds, and walnuts. These foods help restore energy and strength. Reading time is too long, the eyes are easy to fatigue, you can eat more carrots, animal liver and kidney, red dates, cabbage and other foods rich in vitamin A, in order to reduce the retinal photosensitive material consumption of rhodopsin, while drinking more tea to restore And to prevent vision loss is also effective.
7. Some candidates hope to refresh themselves by drinking coffee. Coffee contains a certain amount of caffeine and has a refreshing effect. In addition, do not drink particularly strong coffee, it is possible to drink a moderate amount. However, after dinner, it is recommended not to drink coffee. Because at a certain time, students still have to sleep, drink coffee excited nervous, it is not easy to fall asleep.
â— Experts recommend:
Seven days before the college entrance examination
The college entrance examination is coming soon. In order to facilitate the parents to arrange for the candidates' diet, we specially invited a nutrition expert group to formulate a seven-day nutritional diet for your reference. Parents can arrange their children’s diet according to recipes, and they can also be innovative on this basis.
7 days before the college entrance examination:
Breakfast: milk (1 cup), dumplings, cucumber sauce.
Chinese food: rice, scallion, squid, stir-fried spinach.
Dinner: rice, potato roast beef, minced meat melon, seaweed shrimp soup.
Evening snacks: bread + fruit.
Day 6 before the college entrance examination:
Breakfast: bean curd, meatballs, bananas.
Chinese food: rice, prawns, oyster lentils, pork shred dried.
Dinner: rice, white chicken, mushrooms.
Evening snacks: cookies + freshly squeezed juice.
Day 5 before the college entrance examination:
Breakfast: yogurt, steamed bread, brine peanuts.
Chinese food: rice, raw fried duck, fried cabbage.
Dinner: rice, crab yellow eggs, Mapo tofu, bone kelp soup.
Evening snacks: rice porridge + fruit.
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