As the annual college entrance examination is approaching, many parents are worried about how to arrange for candidates' diets, how to eat anti-fatigue exams for candidates, and how to give their children brain-boosting foods to ease their pre-examination stress and effectively help their children improve their memory. Here's just a look at the dietary notes during the college entrance exam.
College Entrance Examination General Principles
1. Food safety. Avoid any form of food poisoning. It is best for parents to buy food for themselves and make three meals for children. The food approach depends on the child's physical condition. If the child is weak in the spleen and stomach, eat cold drinks and cold dishes; if the child does not digest well, do not give him greasy frying; if the child is easy to get angry, he must eat lighter. All foods that may have allergies, or foods that cause gastrointestinal discomfort, should be very careful.
2. Energy supply. The exam itself is a battle between physical and psychological consumption, and it needs to be immediately filled with enough energy to ensure that the brain needs adequate nutrients during the exam. Keeping the brain running at a high speed and with high efficiency allows the brain to be fully replenished. This is the basic requirement that the college entrance examination meal must satisfy, and in particular, parents should pay attention to the two points of being rich in protein, low-sugar food, and supplemental water.
3. The child is satisfied. Eating arrangements must be based on child satisfaction as a prerequisite, especially if some food is very offensive to children, must not appear on the dinner table of the college entrance examination, and the huge pressure on the college entrance examination will make children lose appetite, so parents do not care too much about the children to eat The degree of pleasure and quantity, especially the Chinese food during the exam, because of the tight schedule and heavy afternoon exams. Excessive high-energy diets will increase the burden on the child's digestive system during the afternoon exams and affect the state of blood supply and oxygen supply to the brain. It will affect the child's exam status. It is recommended that Chinese foods be rich in protein and low sugar foods, and prepare a small amount of dark chocolate or bananas, which are rich in Vitamin B. The small energy-boosting energy-saving snacks will be eaten in the afternoon.
4. Nutritional balance. Before the college entrance examination, avoid making up for the chaos, arrange the examination before the examination of nutrition. A lot of tonics before the exam, it is easy to disorder children's endocrine, accidentally can cause lit and other issues. Nutrition should pay attention to balance, with reasonable collocation. The diet before and during the college entrance examination should not be too greasy. It should be properly matched with meat and vegetables, two mouths of rice, three vegetables, and four fruits. This proportion is appropriate. The arrangements between meals should be treated differently. At lunchtime, you can add a little more leeks, and dinner does not need to reduce the amount of food. While parents take care of their children’s usual dietary preferences, they can fine-tune tastes and food types, or try different cooking methods, such as steamed, boiled and sauteed, but be careful to use less spicy spices.
What can I eat during the college entrance examination?
1. Vitamin B, antioxidants, Omega-3 fatty acids, and other healthy fats will help boost energy, the immune system's health and concentration. Bananas, almonds, and natural peanut butter contain vitamin B. Fruits and vegetables, as well as the right amount of dark chocolate and green tea can provide antioxidants. Tuna, salmon, and walnuts contain Omega-3 fatty acids, all of which can be eaten in moderation.
2. Complex sugars (also known as synthetic carbohydrates)
Complex sugars (also known as synthetic carbohydrates) are more conducive to long-lasting strength than white sugar and white bread. Try: cereals or whole grains like oatmeal, beans or sweet potatoes, and brown rice.
3. Brains and brains to improve memory
Cabbage: Rich in vitamin B to prevent brain fatigue.
Soybeans: Contains lutein and abundant protein. Eat enough soy or soy products every day to enhance memory.
Fresh fish: rich in protein and calcium, especially containing unsaturated fatty acids, can break down cholesterol.
Milk: Rich in protein and calcium, it can supply various amino acids needed by the brain. Drinking it every day can increase brain activity.
Egg yolk: Egg yolk contains nutrients necessary for brain cells such as lutein to increase brain activity.
Fungus: Contains many nutrients such as protein, fat, polysaccharides, minerals, and vitamins.
Apricot: rich in vitamins A, C, can effectively improve blood circulation, ensure adequate blood supply to the brain and help improve memory.
4. Anti-fatigue food
Mushrooms: The effect of eating 200 grams of mushrooms is equal to the sun for two days. Mushrooms are rich in vitamin D and often eat mushrooms, which can eliminate tiredness. ??
Carrots and Beets: Most people who are tired often have iron deficiency in their blood. Vegetables such as carrots and beets are not only rich in iron but also easily absorbed by the body. ??
Ginger: The spicy taste of ginger can make the body heat up from the inside and enhance immune function. Whether it is made of candied ginger or ginger, it has the effect of detoxifying, refreshing and eliminating tiredness. ?
Cereals and grains: Eat more grains in the summer to supplement the body's lost potassium, and effectively prevent summer sleepiness and lack of energy. For example: buckwheat, corn, hawthorn and so on. It can alleviate the loss of acid-base balance, metabolic disorders and trace elements such as potassium, and can prevent summer storms. ??
Soybeans: Soybeans are rich in potassium, which can be eaten in summer. For example, boiled green soybeans with salt water or cooked with green soybeans can not only alleviate burnout, but also make appetizers and add strength. Soybeans are immature soybeans and their nutrients are more easily absorbed and utilized. Soybeans require iron during their growth and also store iron. Not only is the iron content high, but also it is easily absorbed. It is a very good source of food for preventing iron deficiency in children, the elderly, and women. In addition, the calcium content of soybeans is also high. ??
Potassium-containing food: Fresh vegetables, fungi (such as mushroom, fresh mushrooms, etc.), beans, radish, cauliflower, day lily, bitter gourd, pumpkin, loofah, rape, spinach, leeks, celery and other potassium content is relatively high. In fruits, bananas have the highest potassium content. In addition, seasonal fruits such as cherries, apricots, lychee, and strawberries are also rich in potassium. Seafood is also an important source of potassium, such as kelp, seaweed, marine fish, and shrimp. In the summer, you can also eat nuts, such as peanuts, walnuts, and pistachios, to supplement the loss of potassium. Of course, you can also drink more green bean soup, a summer cooling, and second, you can add potassium. In addition, after the body sweats in large quantities, it can also supplement some drinks containing potassium and sodium ions, but do not drink excessive amounts of boiled water or sugar water immediately to prevent excessive reduction of blood potassium.
What can't you eat during the college entrance examination?
1. Can not eat cold drink ice cream during college entrance exam
Some candidates hurried hot. Near the examination room, they bought ice cream and cooled down. Because they were nervous and stressed, they caught up with the summer, and the body was hot like a fire. Although eating a ice cream was cooling down, it would cause Gastrointestinal maladjustment, gastrointestinal disease or stomach pain. If the health of cold drinks such as ice cream is not safe, or quality cannot be guaranteed, the problems will be even greater. Therefore, for the two days of the college entrance examination, try not to eat ice-cream cold drinks.
2. Can not eat salad during the college entrance examination
During the college entrance examination, try not to give the candidates to eat these salad dishes and braised dishes. Cold dishes, first in the cleaning process, are likely to be washed clean, bacteria or germ residues; second, salad dishes are well-prepared, different dishes with different types of fungi, easy to conflict, even if not in conflict, may also There will be a variety of problems because of health insecurity. Parents and candidates who choose to dine at a restaurant should be careful not to eat cooked food.
3. Can not eat diuretic fruits during the college entrance examination
Now is the season for the listing of watermelons and melons, but candidates should not eat more, because these two kinds of fruit are diuretic, after going to the toilet will be more frequent, not only affected the candidates' ideas, but also delayed the short test time, Moreover, these two kinds of eating are not easy, are likely to cause gastrointestinal discomfort, and even more serious diseases, and at night it is easy to eat on the toilet, affecting sleep, it is recommended that parents do not give candidates to eat.
4. Can not eat millet porridge during the college entrance examination
During the college entrance examination, the principle of “conservativeness†should be adhered to in the selection of food, and “innovation†should not be avoided. In other words, try to eat as much food as you normally would on weekdays instead of trying new foods (including some so-called supplements). Also avoid eating irritating foods such as green onions, peppers, mustard, etc., and foods that are not easily digested (such as beef, etc.). Some parents believe that candidates should do some millet porridge after breakfast, but breakfast must not eat millet porridge, because millet porridge is easy to reduce people's excitement, is not conducive to candidates for the college entrance examination. However, millet porridge or small rice is more suitable for eating in the evening, which helps sleep.
5. Can not eat red fruits and vegetables during the college entrance examination
Different colors of vegetables have different effects: Black vegetables will enhance self-confidence, such as fungus, black rice, seaweed, etc.; green vegetables can stabilize emotions, such as spinach, rape, kohlrabi, etc.; red vegetables can play a role in exciting nerves, college entrance examination The former candidates are generally in a state of excitement and should reduce the intake of red vegetables to avoid over-excitement.
6. Can not drink coffee during college entrance exam
Some sugary drinks are best not to eat before eating, it is easy to have a sense of fullness, and it is unfavorable for food intake. Candidates can drink some tea and coffee before the exam, but they must not be too strong. Both strong tea and espresso have excitement, which will backfire and affect the quality of sleep. The experts reminded candidates that they must not drink coffee during the test because the effect of caffeine can cause frequent urination and affect the candidates’ performance.
College entrance examination recommended
1. Principles of recipe arrangement in the college entrance examination
Breakfast: The best breakfast, containing slow-release carbohydrates, such as whole oatmeal, whole wheat bread or low-sugar cereals, because they provide slow-release energy. Add protein foods such as milk, yogurt or eggs to make you feel more lasting. The goal of the test day is to include a portion of foods rich in long chain Omega-3 fats, such as smoked salmon, because they are believed to have brain-boosting properties. Breakfast should be rich in nutrition, light and delicious, with the main and vice collocation, dry and thin with collocation, meat and vegetarian dishes, rich in water and nutrition. Small size, high calorie; preparation time and effort; try to eat hot breakfast. At breakfast, if the starchy foods, high protein foods, and fruits and vegetables are available, it is a good breakfast. If you add a small amount of nuts, it is a good breakfast. This kind of breakfast is suitable for candidates. Because the child usually takes more than 3 hours from breakfast or to the end of the exam, and even longer, if the breakfast is so-so, it is difficult to ensure a stable high efficiency of thinking within a few hours.
It does not matter whether the breakfast is Chinese or Western. For example, eating two steamed buns, adding a bowl of millet porridge, an egg, and a handful of strawberries are good breakfasts. Adding a spoonful of walnuts is even more desirable.
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.
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. In addition, if candidates have the habit of reviewing at night, they can eat before going to bed, but do not eat too much, a cup of milk, a few cookies or a banana can help increase energy, but also can promote candidates sleep. Excessive diet before going to bed can interfere with sleep, so try to eat the last meal at least 3 hours before going to bed. Then, take some small snacks, such as a bowl of high-fiber cereal like porridge before going to bed. If you need some sweet cereal, add some dried fruit instead of sugar. Avoid foods and beverages that contain caffeine, such as tea, coffee, cola, and chocolate, at least 4 hours before bedtime. Note that some people who are very sensitive to caffeine will still be affected after 12 hours. A cup of hot milk will help you sleep better.
College entrance examination plan arrangement recommended
Recipes arrangement during the college entrance examination
College entrance exam on the first day of recommendation
Breakfast: milk egg apple;
Lunch: spinach fan soup, tomato cauliflower, steamed small ribs;
Dinner: San fresh stuffed dumplings, fungus with cucumber, cornmeal porridge. In addition, there must be refreshing dessert bean soup in the morning, evening and evening.
The second day of the college entrance examination
Breakfast: milk 250ml whole wheat bread 200g boiled eggs 1
Lunch: Rice (glutinous rice 200g) Sweet and sour fish chunks (125g) Mushrooms stir-fried vegetables Spicy pork nori Seaweed Shrimp soup
Dinner: Rice, multicolored shrimp (bamboo shoots, carrots, green peppers, fungus, shrimp) Home-made tofu, fried vegetables, carrots, small row of winter melon soup
The third day of the college entrance examination
Breakfast: Steamed bread, milk (or soy milk, yoghurt), 1 egg, cucumber sauce; fruit amount
Chinese food: rice, mushrooms, sweet and sour squid, homemade tofu, loofah soup
Dinner: mung bean porridge, dried shrimp melon, minced meat or fried dumplings
Recipes Arrangement II during the College Entrance Examination
College entrance exam on the first day of recommendation
Breakfast: Milk 250ml egg pancake salad
Lunch: Rice celery dried silk steamed egg tarts braised silver chicken
Dinner: Fried rice with squid, rice with wood, meat sauce, eggplant, tomato, potato soup
The second day of the college entrance examination
Breakfast: Shrimp, Milk 250ml
Lunch: Rice, red potato, beef, fried, spinach, steamed sea bream, three fresh tofu
Dinner: Rice Braised Duck Leg Broccoli Sausage Fried Egg Lettuce Tomato Egg Soup
The third day of the college entrance examination
Breakfast: 1 boiled rice dumpling with porridge
Lunch: Three rice dumplings (eggplants, potatoes, green peppers)
Dinner: Sam Sun Dumplings Cooking Bean Curd Tofu Seaweed Mustard Shredded Soup
Recipes arrangement scheme 3 during the college entrance examination
College entrance exam on the first day of recommendation
Breakfast: Hanamaki, milk (or soy milk, yogurt), boiled poached egg; fruit amount
Chinese food: rice, shiitake mushrooms black fungus fillet, shrimp fried cucumber, white radish kelp ribs soup
Dinner: millet porridge, chopped green onion pancakes, chopped celery pork, tomato scrambled eggs or ramen noodles
The second day of the college entrance examination
Breakfast: corn burritos, milk (or soy milk, yoghurt), amount of fruit, halogen spiced salt tea, 1 bean curd
Chinese food: rice, minced meat, green onion mashed potatoes, pork rib soup
Dinner: Millet porridge, bean paste, green pepper pork, garlic, or ramen/dish
The third day of the college entrance examination
Breakfast: milk 250ml preserved egg porridge Poached Eggs Melaleuca
Lunch: Rice, spicy sauce, curry, potato, chicken, greens, shrimp, yams, small broth
Dinner: Rice Tofu Mushrooms Fried Pork Chop Broccoli Carrot Chicken Fried Three (Potato, Concanavalin, Carrot)
Recipes Arrangement IV during the College Entrance Examination
College entrance exam on the first day of recommendation
Breakfast: bread, milk (or soy milk, yoghurt), salted duck eggs (half), sautéed three-wire (lettuce, white radish, carrot); fruit amount
Chinese food: rice, potato roast beef, dried green beans, golden mushroom seaweed egg soup
Dinner: sweet and sour octopus, sauteed spinach, potato shreds or ramen/dumplings
The second day of the college entrance examination
Breakfast: bread, soy milk, 1 egg, marinated dried bean curd, fruit: 5-6 strawberries (or plums).
Chinese food: rice, rice, konjac duck, mushroom rape (or cabbage), needle mushroom seaweed egg soup.
Dinner: pie (or rice), fried kale, burned yellow croaker, dried shrimps and winter melon soup.
The third day of the college entrance examination
Breakfast: 4-5 tortillas (or taro), soy milk, chop cabbage, pickles, boiled eggs, and oysters (or cherry tomatoes).
Chinese food: rice, braised fish, boiled pork ribs, fried scoops, white, winter melon tofu soup.
Dinner: rice, scallop chicken, cabbage, glutinous rice dumplings.
Recipes Arrangement 5 during the College Entrance Examination
College entrance exam on the first day of recommendation
Breakfast: buckwheat bread, ham, soy milk (or milk), tomatoes (or apples).
Lunch: rice red bean rice, gongbao chicken (with green peppers, carrots, peanuts), egg fried onion, cucumber parsley egg soup.
Dinner: Hanamaki (add black sesame), prawn, spinach tofu soup, millet porridge (add longan meat, lotus seeds).
The second day of the college entrance examination
Breakfast: steamed stuffed buns (stuffed with pork, pakchoi, shiitake mushrooms, dried shrimps), mung bean porridge (adding wolfberry fruit, lotus seeds), milk, peach 1-2 pieces.
Lunch: Rice with black bean rice, steamed sea fish, fried cabbage with tofu, egg soup with seaweed.
Dinner: Steamed bun, fried chicken with carrots, lean celery (plus oyster mushrooms), corn porridge.
The third day of the college entrance examination
Breakfast: 1 cup of bread, milk, 1 egg, various side dishes, 1 banana (or cucumber).
Lunch: rice, fresh corn, soya bean roast beef, mixed with three wire, winter melon balls.
Dinner: rice, purple sweet potato, braised octopus, dried shrimps with shrimp, cucumber soup with tofu.
Concluding Remarks: At the most critical moments for candidates, parents are advised not to give children pressure, how to eat at ordinary times, but also how to eat, do not blindly choose the child's diet, can not think that this should be able to think of the nutritious Eat it all over again, this will have the opposite effect. It's best to be almost as usual, regular diet, this will help children. (China Education News Network intern Peng Siyun finishing)
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