The college entrance examination is not only a battle for learning, but also a physical battle. During the college entrance examination, the student's task is to review it well, and the parents will want to make something tasty to their children. During the college entrance examination, candidates' diet is very important. Can not blindly tonic, experts suggest that a reasonable diet is the best choice.
The college entrance examination diet with collocation of three meals a day
Entrance breakfast mix
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. Breakfast is good to eat, we all know, how can you eat to give the brain to add the necessary energy, maintain a strong energy and a better test status? Nutritionist advice: breakfast to be thin and mix, both main and non-staple food.
Sugar is the only energy substance in brain tissue activity, and it has very little storage. Therefore, when there is more brain activity, as long as enough sugar is guaranteed, it is enough to give the brain sufficient motivation. Therefore, breakfast should have enough heat supply, the staple food must not be lacking, parents can be appropriate to do "dry dilute collocation, the main non-staple food and take into account", such as steamed bread with milk, bread and milk, cake tofu and so on.
In addition, it is recommended that the candidates eat some brain-enriched foods for breakfast, such as fish, milk, fresh vegetables, fruits, etc. As far as possible, fat and fried foods should not be touched. However, it needs to be reminded that nutrition does not represent overeating. Otherwise, it will only increase the burden on the examinees' stomach and reduce the sensitivity of the brain and thus affect the examination results.
Matching types: staple foods are bread, steamed stuffed buns, beans, large (small) rice porridge, rice dumplings, etc.; protein-rich foods - milk (or yogurt or soy milk), eggs, meat; fresh fruits and vegetables - cucumbers, tomatoes, Various fruits.
Entrance mix for lunch
Lunch: Lunch is the main meal of the day. After the morning exam, the calories and nutrients in the body are consumed. Eating well for lunch allows the candidate to feel tired and strong in the afternoon.
The purpose of lunch is very clear, is to add a variety of nutrients and heat. Proteins and vitamins are substances that rapidly restore brain power. A certain amount of lean meat, liver or fish (sea fish is preferred) for lunch will not only provide candidates with high-quality protein, but also provide lecithin, choline, and unsaturated fatty acids. These are the substances that make up nerve tissue and brain metabolism.
As for vegetables and fruits, we all know that they are rich in vitamins, and eating more fruits and vegetables can effectively relieve excessive stress in the brain. At the same time, trace elements will also optimize the brain function, such as spinach, kelp iron, oysters, zinc and other lean meat.
With the type: staple food for a variety of rice, flour products, mainly to dry, such as rice, steamed bread, noodles. The non-staple food is various kinds of meat, fish, eggs, bean products, fruits and vegetables.
Dinner mix diet
Dinner: Dinner should be filled with physical and mental energy consumed throughout the day, and store energy for the next day, so should be digestible as the standard, but not eat too much, eat greasy.
Dinner diet can choose lean meat, egg soup, steamed fish, vegetables, salad tomatoes and so on. If the appetite is not good, it may be appropriate to add some appetizers, or mung bean soup and other supplementary foods, in order to increase appetite. After eating a good dinner, it is best not to eat too much chocolate, ice cream and other snacks. Cold drinks, ice drinks, etc. are likely to cause disorders of gastrointestinal digestion and absorption, and excessive consumption should be avoided.
With the type: the staple food for a variety of rice, flour products, mainly in thin, such as bean porridge, oysters, noodles. Non-staple food is a small amount of meat, fish, eggs, soy products, fruits and vegetables.
In addition, candidates should not be oversaturated and over-supported in terms of food intake, so that more blood will 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.
Sample diet during the college entrance exam
first day:
Breakfast: 1 or 2 buns, milk cereal
Lunch: Steamed Rice with Steamed Rice, Steamed Rice, Fried West Lettuce, Snowy Mites
Dinner: cloud ear chicken, soup egg dip, carrot corn soup
Nightingale: 1~2 bananas, lotus scallop lean porridge
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