Diet collocation of college entrance examination breakfast
Breakfast: main and auxiliary dishes, lean and vegetarian dishes, rich in water and nutrition. Small size, high heat; The preparation is time-saving and labor-saving; Try to eat hot breakfast. Everyone knows that breakfast should be eaten well, but how to eat it can replenish the brain with necessary energy, maintain vigorous energy and better test status? Nutritionists suggest that breakfast should be dry and thin, with both main and non-staple foods.
Sugar is the only energy substance for brain nerve tissue activity, and its storage is very small, so when there is a lot of brain activity, as long as enough sugar food is guaranteed, it is enough activity motivation for the brain. Therefore, there must be enough calories for breakfast, and the staple food must not be less. Parents can make appropriate "lean collocation, giving consideration to both main and non-staple foods", such as soybean milk steamed bread, milk bread, big cake tofu flower and so on.
In addition, candidates are advised to eat some brain-nourishing foods in moderation for breakfast, such as fish, milk, fresh vegetables, melons and fruits. As for fat meat and fried foods, try not to touch them. However, it should be reminded that comprehensive nutrition does not mean overeating, otherwise it will only increase the gastrointestinal burden of candidates and reduce the sensitivity of the brain, thus affecting the test scores.
Matching type: the staple foods are bread, steamed buns, bean buns, rice porridge, wonton and so on. Foods rich in protein-milk (or yogurt or soybean milk), eggs and meat; Fresh vegetables and fruits-cucumbers, tomatoes, all kinds of fruits.
Diet collocation of college entrance examination lunch
Lunch: Lunch is the main meal of the day. After the exam in the morning, the body consumes a lot of calories and nutrients. Eating a good lunch can make candidates feel tired and energetic in the afternoon.
The purpose of lunch is very clear, that is, to supplement various nutrients and heat energy. Protein and vitamins are substances that can quickly restore brain power. Adding a certain amount of lean meat, liver or fish (marine fish is the best) to lunch can not only provide candidates with high-quality protein, but also provide lecithin, choline, unsaturated fatty acids and other substances, which are substances that constitute nerve tissue and brain metabolism.
As for vegetables and fruits, we all know that they are rich in vitamins. Eating more fruits and vegetables can effectively relieve the excessive pressure on the brain. At the same time, trace elements will also adjust the brain function to the best state, such as iron-containing spinach, kelp, zinc-containing oysters, lean meat and so on.
Matching type: the staple food is all kinds of rice flour products, mainly dry, such as rice, steamed bread, noodles and so on. Non-staple food is all kinds of meat, fish, eggs, bean products, vegetables and fruits.
Diet collocation of college entrance examination dinner
Dinner: Dinner should supplement the physical and mental energy consumed all day and save energy for the next day, so it should be easy to digest, but it should not be eaten too much or too greasy.
You can choose lean meat, egg soup, steamed fish, vegetables and cold tomatoes for dinner. If candidates have a bad appetite in hot weather, they can also add appetizers or mung bean soup to increase their appetite. ; After eating a hearty dinner, it is best not to eat too many snacks such as chocolate and ice cream. Cold drinks, iced soda, etc. It is easy to cause gastrointestinal digestion and absorption dysfunction, so excessive consumption should be avoided.
Matching type: the staple food is all kinds of rice flour products, mainly thin, such as bean porridge, wonton, noodles and so on. Non-staple food is a small amount of meat, fish, eggs, bean products, vegetables and fruits.
In addition, candidates should not be too full or too full in food intake, so that more blood will enter the digestive system, affecting the blood supply to the brain, which will easily make people sleepy and affect their test scores. In terms of diet, candidates can eat seven or eight points full. Overeating will increase the burden on the stomach, inhibit the excitement of neurons in the cerebral cortex and affect the transmission of information in the brain. The staple food must be full. The only energy that the brain can use is glucose, and no amount of protein can be used by the brain. The staple food pattern can be changed, about 3 Liang per meal, which can be adjusted according to the height and weight activity; Fruit: It is advisable to eat 200 grams of fruit every day. 3-4 kinds, fruits and vegetables are rich in vitamin C and dietary fiber to ensure the supply of vitamins; Don't go to bed hungry before going to bed, you can increase the food at midnight appropriately, and it is best to drink a glass of milk and two biscuits; Pay attention to hydration in summer exams: 1500-2000 ml every day, 200 ml each time.
Examples of diet collocation during college entrance examination
The first day:
Breakfast: barbecued pork bun 1~2, milk cereal.
Lunch: rice, steamed fish belly with plums, fried lettuce and tremella soup.
Dinner: Cloud? Chicken, preserved eggs, amaranth, carrot, corn, pig bone soup.
Snacks: banana 1~2, lotus seeds, yaozhu lean meat porridge.