Reasonable nutrition

Ensure the supply of staple foods. Rice, noodles and other staple foods are rich in carbohydrates, which can generate energy for the brain after being oxidized in the human body. Because the energy needed by students' brains comes from blood sugar in the cerebral vessels, and blood sugar is converted from carbohydrates, college entrance examination students should ensure 351 grams to 511 grams of food every day. We should not only eat rice and white flour, but also pay attention to the intake of some coarse grains, because coarse grains are rich in B vitamins and minerals.

Vegetables, fruits and vegetables occupy a very important position in the diet. Candidates should eat 411 ~ 511 grams every day, especially fresh green leafy vegetables. Because vegetables contain a variety of vitamins, minerals and dietary fiber, it can ensure that children's thinking is sharper, their minds are clearer, their ability to analyze problems is improved, and their learning efficiency is better.

Milk, beans, aquatic products, meat, etc. are foods that supplement high-quality protein, which can ensure that children have plenty of energy and endurance to cope with the huge consumption of physical strength and brain power.

Balanced collocation

First, we should pay attention to the balance of nutrition to ensure children's full intake of various nutrients;

Second, the food should pay attention to color, aroma and taste, and try to stimulate children's appetite. Combined with seasonal characteristics, try to make it light and delicious. Children can also drink a small bowl of fresh chicken soup, fresh fish soup or deoiled bone soup before meals, because the soup contains nitrogen extract, which can stimulate the secretion of gastric juice and increase appetite.

Third, under the premise of ensuring hygiene, you can eat some cold salad properly to adjust your taste.

Fourth, when the weather is hot, we should pay attention to giving children some foods that can clear away heat and relieve summer heat, such as bitter gourd, yam, celery, chrysanthemum, winter melon soup, mung bean soup and light green leafy vegetable soup.

Enhance memory

Children are under great pressure to learn. Parents can improve their children's memory through diet adjustment, so that children can eat more foods rich in lecithin. Egg yolk, duck egg yolk and quail egg yolk are rich in lecithin; Soy foods, such as tofu, soybean milk and its products, are also foods rich in lecithin. In addition, foods rich in iron also contribute to the improvement of memory, because iron is the main component of hemoglobin in human body, and hemoglobin is the carrier of oxygen. When iron is provided adequately, it can provide more oxygen to the brain. Therefore, during the college entrance examination, some fish, eggs, bean products, walnuts, sesame seeds, peanuts, liver, black fungus, etc. should be selected appropriately.

One more thing to pay attention to is food hygiene. Don't buy food from roadside or stalls. The food in these places can't be guaranteed in sanitary conditions. If you suffer from gastrointestinal diseases, it will not be worth the loss.

Reference menu

The energy of the following two menus is between 2,611 and 2,711 kilocalories, the protein is about 111 grams, and the fat is between 71 and 81 grams, which can be regarded as the reasonable collocation of main and auxiliary, animals and plants, and meat and vegetables. There are enough vitamins and minerals, which basically meet the nutritional needs of college entrance examination students.

◆ Menu 1

Breakfast: 1 bottles of milk and 15g of walnut powder. 11 grams of sugar

1 eggs, 111 grams of cucumber strips

71 grams of light steamed bread (equivalent to 1 Liang of staple food)

1 Liang of millet porridge (21 grams of yellow corn and 31 grams of rice)

Chinese food: 3 Liang of rice

151 grams of braised crucian carp, 151 grams of garlic lettuce

51 grams of carrots. 151g of spiced beef is fried into shredded beef with green pepper

21g of fresh mushrooms and 81g of green vegetables are used as soup

Night snack: 15g of black sesame powder and 251g of soy milk. 11 grams of sugar

appropriate amount of bread or biscuits

◆ Menu 2

Breakfast: 51 grams of sweet potato (which can be changed into yam, carrot and pumpkin), 31 grams of rice to make porridge

1 salted eggs, 2 ounces of fresh meat, 81 grams of garlic and broccoli

Chinese food: 3 ounces of rice

Shrimp tofu (shrimp 51 grams of lean pork)

Dinner: 2.5 liang of red bean rice (111 grams of rice, 31 grams of red bean or mung bean)

Stewed chicken pieces with fresh mushrooms (111 grams of fresh mushrooms, 151 grams of chicken pieces)

Stir-fried vegetables 151 grams, black fish soup (51 grams of fish)

Night snack: 221 grams of milk.

Six principles of total nutrition should be kept in mind

Two experts believe that nutrition must keep up with the college entrance examination review. There are three principles that candidates should remember: eat more grains and supply enough energy; Fish, meat, eggs, milk, beans and vegetables, fruits, balanced nutrition to maintain energy; Take part in sports activities and avoid blind dieting.

Experts especially emphasize that the following principles should not be ignored to ensure the comprehensive nutrition of candidates every day.

First of all, candidates should ensure adequate energy intake every day. Glucose is the only source of energy for brain activity. If there is not enough sugar in the body, it will affect learning, such as dizziness, and sugar mainly comes from carbohydrates, that is, food. For example, the daily staple food must reach 6-8 Liang (311-411g).

Secondly, you should ensure that you consume 91 ~ 111g of protein, especially high-quality protein, every day. Such as fish and shrimp, lean meat, eggs and milk.

thirdly, we should ensure enough fresh vegetables (511g to 1111g) every day. In addition to protein and sugar, candidates should also take enough calcium, iron, zinc and other elements to help absorption. Due to study stress and poor appetite, candidates are prone to iron deficiency anemia. The direct consequence of anemia is that it is difficult to concentrate and the review effect is poor. Red lean meat, animal blood products, animal liver, etc. can be supplemented with iron, and the iron content of auricularia auricula is also high, but when eating these foods, you must eat some vegetables and fruits containing vitamin C, so that the iron in the food can be digested and absorbed by the human body.

Fourth, dinner must be refreshing, and foods high in dietary fiber such as bamboo shoots and loofah should be supplemented.

fifth, pay attention to adding meals. Candidates study late and need to add meals between meals. For example, add some heart or fruit between Chinese food and dinner, drink a glass of milk and eat some bread between dinner and sleep.

Sixth, eat less cold food to prevent diarrhea. Experts suggest that the diet should be light during the college entrance examination, and eat less raw and cold food and fried and fried food. Cold food is easy to stimulate the stomach and lead to diarrhea; Eating more fried food will not only cause gastrointestinal discomfort due to being too greasy, but also easily lead to inflammation and fire in the throat.

In addition, you should keep a good mood when eating, try not to talk about studying exams, and keep relaxed and happy.

[ Case ]1

Eating too much meat always makes you sleepy

Recently, Xiao G likes to eat meat, and the recipe is big fish and big meat. There are fish, litchi meat or red for breakfast, plus an egg. The staple food is porridge and steamed bread. The recipes for lunch and dinner are also big fish and big meat, and fish, meat and shrimp are almost the same. Parents said that this period is an important period of using the brain, so we should add more food to Gao protein. In addition, health care products, American ginseng buccal tablets, etc. are properly supplemented, and parents say that when they don't make up at the critical moment, they will make up.

Xiao G is always welcome, and he has a good appetite and appetite, but he is always sleepy, and his mental state has always been unsatisfactory. He often feels tired after reviewing until 9: 31 in the morning and after 4: 11 in the afternoon, and sometimes feels hot and uneasy.

[ Analysis ]

Too much food is digested, and there is no oxygen in the brain

Director Yu said that Xiao G is sleepy because he is overeating. Digestion of food in the gastrointestinal tract requires a lot of blood, and the oxygen supply in the blood in his brain is reduced, which leads to his slow brain and slow thinking.

[ Countermeasures ]

Eat less and eat more and add a snack

The appropriate way is to eat less and eat more on the basis of maintaining a certain amount of nutrients, such as adding a snack at 11: 11 am, 4: 11 pm and 11: 11 pm. The snacks are mainly light and refreshing, such as mung bean tremella soup, jujube tremella soup and peanut soup, which are simple but helpful. In addition, you can strengthen your exercise, such as jogging for two laps in the community before breakfast, sweating a little and taking a shower, which will double your energy throughout the morning.

Appropriate vitamin B supplementation

Another misunderstanding in this case is that many parents try to supplement their nutrition with various health products.

There is a saying in Chinese medicine: "It is better to supplement food with medicine." Balanced nutrition is an important principle of eating behavior before exams. The strength of brain function is related to the acid-base properties of food. When the food is in acid-base balance, the brain is in the best functional state; When the acidity or alkalinity is too high, the brain function will decline. Therefore, we should pay attention to balanced nutrition in our daily diet, and we must not be partial to food. Secondly, we need to adhere to the principle of appropriateness. In the critical period before the exam, we should focus on choosing foods that are conducive to the function of the brain. For example, vitamin B helps to strengthen memory; Calcium helps to stabilize the mood; Carrots and fish can provide more nutrition for the brain.

[ Recommended ]

Try these brain-nourishing foods

Brain-nourishing foods containing fats: vegetable oil, lean meat of pigs (cattle and sheep) (raised under natural conditions), sesame, day lily, pine nuts, walnuts, sunflower powder, peanuts, etc.

Brain-nourishing foods containing protein: chicken, rabbit meat, lean beef (pig, sheep) meat, eggs, milk, etc.

Brain-nourishing foods containing carbohydrates: rice, millet, corn, candied dates, longan, walnuts, etc.

Brain-nourishing foods containing vitamins: peanut kernel, soybean, pork liver, egg yolk, sesame paste, kelp, fungus, sweet potato, oyster, spinach, persimmon, carrot, etc.

Brain-nourishing foods containing minerals: (containing calcium) walnuts, milk, kelp, eggs, sesame paste, dried shrimps and jellyfish; (containing magnesium) bean sprouts, soybeans, barley, malt, broad beans, peas and amaranth; (containing zinc) oysters, malt and egg yolk; (containing iron) Auricularia auricula, kelp, laver, pork liver, dried shrimps and egg yolk.

[ Case ]2

Tired but unable to sleep

As the college entrance examination is getting closer and closer, Siqi is highly nervous, which is inevitable, but recently there has been anxiety and insomnia. Siqi said in consultation that sometimes, when I feel very tired, I really want to put down my homework and have a good sleep, but I can't sleep when I fall on the bed. I had to pick up the tutorial book by the bed, recite the words or look at the map.

Siqi, who is lying on the bed, often thinks about the topic she has just done, and keeps repeating numbers and formulas. The more she misses it, the more painful it is, and the more she panics. Siqi said that even sleeping is so tired!

Mother is also very anxious. On the one hand, she asks a doctor to prescribe a prescription for her child, and sometimes she gives Siqi "Diazepam". The result of "stability" is that the sleep time has increased, but she feels that it is very difficult to remember things, and she is often groggy and often stunned by textbooks.

[ Countermeasures ]

Liu Jianhua, director of the General Hospital, analyzed that mental tension and anxiety are common conditions among candidates, and Siqi's bad habit of thinking about exercises before going to bed also greatly reduced the quality of sleep. The practice is simple and simple. The first thing is to purify the sleeping sheets, that is, to sleep and rest in bed, instead of thinking about formula exercises. Give the brain an impression that going to bed is to sleep, so that there is a signal of sleep in the subconscious.

In addition, eat less greasy food and sweets, which can easily cause emotional irritability.

the sleep time varies from person to person. Because of the special period of review, you don't have to sleep for 8 hours or more. It varies from person to person, as long as you feel physically strong, energetic and have a good memory.

[ Recommended ]

There are ways to promote sleep

If you want to sleep well, you should pay attention to those who have the habit of taking supper in your diet, and you should not be too full. "If your stomach is not harmonious, you will be restless." Finally, you should go to bed half an hour after supper. Avoid drinking cola, strong tea and coffee at night; You can exercise moderately before going to bed to make your body tired, but not violently; Listen to quiet and soothing music before going to bed.

Drinking a cup of hot milk before going to bed can make people fall asleep. Don't drink milk on an empty stomach, with some bread to help absorb it; A spoonful of vinegar mixed with cold boiled water can help you sleep; A cup of hot sugar water can inhibit the cerebral cortex.

medicated diet for promoting sleep

1.15g of lily, 51g of glutinous rice and 51g of glutinous rice, boiled into porridge, and eaten with proper amount of water and sugar.

2. 61-91g fresh lily, mixed with honey, steamed and taken before going to bed.

[ Case ]3

When the "holiday" hits the college entrance examination

The girl Xiao Pan's holiday this month is the 6th, and she is very worried that the 7th holiday will come next month. Xiao Pan said that every time a holiday comes, she will lose a lot of blood and feel very tired. Now she seems to have a psychological burden, fearing that if the holiday and the college entrance examination hit a car, it will greatly affect the normal performance of the exam.

Xiao Pan and her mother are asking everywhere, trying to use drugs to delay menstruation, which has caused emotional and mental stress.

[ Countermeasures]:

Director Liu believes that first of all, we should relax our mentality and treat it with a normal heart. This is a normal physiological reaction, and we should not be nervous, such as facing an enemy, causing ideological burden. Generally speaking, intense review may delay the period. If you happen to meet the exam, don't care too much. You will lose a lot of blood, so you can eat some blood-enriching food with it.

It is suggested to buy a half duck mother+Angelica sinensis 15g+ Astragalus membranaceus 31g+11 to drink a red jujube stew. Or drinking jujube longan soup, pork liver soup and fried spinach also has the effect of enriching blood.

In addition, if you have dysmenorrhea during your period, you can use painkillers under the guidance of a doctor. In addition, don't artificially use drugs to control holidays, which is unscientific and not recommended, because sometimes drugs may not be effectively controlled. If you encounter holidays when you are unprepared, it may have a negative impact on your psychology, which is counterproductive, but will affect the mood of the exam.