In the days near the college entrance examination, in addition to ensuring candidates to review and meet exams in the best possible conditions, how to make candidates eat well, eat science, and protect the nutritional supply of candidates has become the topic of most concern for parents. Nutrition experts said that before and during the college entrance exam, parents must first ensure that the candidates eat clean, hygienic, do not eat perishable food, at the same time, pay attention to a reasonable mix to ensure the supply of a variety of nutrients, namely, cereals, beans, and more Eat fruits, vegetables, and potato foods, and eat fish, poultry, eggs, lean meat, etc. in moderation.
Experts said that in the arrangement of three meals a day, basically follow: breakfast should have quality, Chinese food has energy, and dinner should be light. The following are experts to provide "three meals a day before the exam."
Breakfast: main and auxiliary, dry and thin, with meat and vegetarian ingredients, rich in water and nutrition. Small size, high calorie; preparation time and effort; try to eat hot breakfast.
Type: Main food is bread, steamed stuffed bun, bean bag, large (small) rice porridge, glutinous rice, etc.; protein-rich foods - milk (or yogurt or soy milk), eggs, meat; fresh fruits and vegetables - cucumber, tomato, each Fruit
Lunch: To supplement the calorie consumption in the morning, reserve the afternoon heat, and have enough food to serve as a luncheon. However, eating is not eating too much, not eating too much, and eight-point fullness is most appropriate. Candidates must choose foods with high calories, protein, fats, carbohydrates and other nutrients.
Type: The main food is various kinds of rice and noodle products, mainly dried, such as rice, steamed bread and noodles. The non-staple food is various kinds of meat, fish, eggs, bean products, fruits and vegetables.
Dinner: Dinner should be light, low-fat, easy to digest, and conducive to anti-fatigue and refreshing. It's best to eat early. If you eat dinner late, students will eat Snacks to eat hunger and affect the intake of meals, leading to nutritional imbalance.
Type: The staple food is various rice and noodle products, mainly in dilute, such as bean porridge, clams and noodles. Non-staple food is a small amount of meat, fish, eggs, soy products, fruits and vegetables.
Experts suggest that parents try to avoid talking about learning on the table so as to avoid candidates from reducing appetite due to excessive psychological burden. The dishes should be light, less greasy, not too sweet, too salty or too irritating; regardless of breakfast or dinner, parents should pay attention to changes in the meal patterns, and prepare more acidic appetizers such as sour orange water or clearing away heat and detoxification. Green bean soup.
Experts reminded that these days should not be disheveled. If some candidates were originally psychologically stressed and had poor body immunity, parents would like to change their dishes at this time and make the children's stomach unbearable, making it more likely to be counterproductive.
In addition, candidates should not be oversaturated or over-supported in terms of food intake, so that more blood can enter the digestive system and affect the brain's blood supply, which can easily lead to difficulties and affect the examination. In the diet, candidates can eat when they eat seven or eight full, and eating too much will increase the burden on the stomach, inhibit the excitement of cerebral cortical nerve cells, affect the transmission of brain information; staple food must eat enough, the only brain can use The energy is glucose. Protein can no longer be used by the brain. The pattern of the staple food can be changed. There are about two meals per meal. The amount of activity can be adjusted according to height and weight. Fruit: 200 grams of fruit should be eaten every day. 3-4 kinds, fruits and vegetables are rich in vitamin C and dietary fiber, to ensure the supply of vitamins; do not go to sleep before going to sleep hungry, you can increase the amount of supper catering, it is best to drink a glass of milk, two cookies; summer examination pay attention to add water: 1500--2000 ml per day, 200 ml each time.
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