Spinach
Sunflower seeds
Bananas
Cottage cheese
Spinach
Mung beans
Tofu
Lobster
Asparagus
Turkey
Because these 10 foods are rich in tryptophan (tryptophan). p>
Lobster
Asparagus
Turkey
Because these 10 foods are rich in tryptophan, which helps the brain to produce happy serotonin, experts say that the body does not know how to produce enough tryptophan on its own, and if you do not get it in the right amount from the food, you will not be able to make it, which can lead to symptoms of mood disorders such as depression and anxiety. The newest addition to the list is the serotonin, which has been used in a variety of different ways, including
"Food pyramid" servings
Oil, salt, sugar - eat the least
Fruits - 2-3 servings per day
Dairy - 1-2 servings per day
The food pyramid is a set of rules and regulations for the production of serotonin in the body. Dairy - 1-2 cups per day (1 cup = 240ml)
Grains and cereals - 3-6 bowls per day
Vegetables and melons - 1 1/ 2 bowls or more per day
Meat, fish, tofu, eggs - 6 ounces per day = (the size of 6 mahjong tiles)
6-8 cups of fluids (e.g., boiled water, tea, broth) should be consumed every day
Therefore, it is worthwhile for you to choose more of the above mentioned 10 types of happy foods to match the "food pyramid" suggested by the dietitian.
So, you may want to choose more of these 10 happy foods to match the dietitian's recommendation of "food pyramid" servings, and be a happy and healthy person!
Additionally for the candidates there are:
Milk, yogurt Calcium is a natural nervous system stabilizer. Some experiments have proved that when a person is under some kind of stress, the calcium excreted through the urine increases. Therefore, preparation for the candidates should pay attention to the choice of high calcium-containing milk, yogurt, shrimp, egg yolks and other foods that have a stabilizing effect.
Bananas Bananas contain a substance that can help the human brain to produce 5-hydroxytryptophan, prompting a person's mood to become peaceful, happy, and make the mood become pleasant and comfortable. Bananas rich in potassium can maintain the body's electrolyte balance and acid-base metabolism balance, so that the neuromuscular excitability to maintain the normal, coordinating the contraction and diastolic function of the heart muscle, so that the blood pressure is in a normal state. In addition, bananas contain a large amount of magnesium has the effect of eliminating fatigue and relieving tension. For students preparing for exams, eating bananas often can relieve tension and stabilize the mind.
Tomatoes and citrus In a tense environment before the exam, eat more food rich in vitamin C has the effect of balancing psychological pressure. When you are under some kind of stress, your body consumes about eight times more vitamin C than it normally does, and the main sources of vitamin C are fresh vegetables and fruits, with citrus fruits and tomatoes being the best sources of vitamin C.
These are the best sources of vitamin C, and the best sources of vitamin C are the citrus fruits and tomatoes.
Carrots Carrots can concentrate one's energy, improve work efficiency, and indirectly reduce the psychological pressure of candidates. In addition such as jellyfish and shrimp can also supply the body with the nutrients needed to concentrate for a long time.
Millet porridge millet is rich in amino acids and other high-quality proteins, a variety of minerals calcium, phosphorus, iron and vitamin B1, vitamin B2, vitamin A original, niacin, niacin, thiamine, carotene and so on. Many nutritionists regard B vitamins as stress relievers, which can regulate the endocrine system, balance the mood and relax the nerves.
Black tea Scientific studies have found that black tea has the effect of reducing the level of secretion of stress hormones in the body, and drinking black tea every day is good for soothing the nerves. Scientists say that when you feel too much psychological pressure, a cup of black tea will make you feel refreshed.
Breakfast to eat well
Candidates generally study at night to very late, after a night of physical exertion, a variety of metabolites in the body also has some accumulation; and the morning of the study and examination of the brain needs almost all the energy from the breakfast, the fasting not only affects the level of play, but also easy to hypoglycemic fainting phenomenon. Therefore, eat a good breakfast can provide sufficient energy to the brain, to maintain strong energy and better learning state is very necessary. The basic requirements of breakfast are: appropriate energy, protein in the right amount, adequate carbohydrates. Should be more intake of brain food, such as fish, soy products, lean meat, eggs, milk and fresh vegetables, fruits, etc., eat less fat, fried food. Breakfast is best consumed 20 to 30 minutes after waking up, and the amount of staple food is about 100 to 150 grams. At the same time to replenish water, avoid drinking a variety of fruit juice drinks with high sugar content.
Recommended side dishes:
Eggs with noodles (eggs, noodles, green vegetables), yogurt, apples. Characteristics: high protein and low fat, sufficient energy, iron, vitamin-rich.
Fried rice noodles (rice noodles, lean meat, mung bean sprouts), milk. Characteristics: comprehensive supply of nutrients, high protein and calcium content.
Bean paste buns or fresh meat buns, millet porridge or corn porridge, cold tofu. Characteristics: Rich in protein, nutrient-rich.
Lunch to eat full
Lunch is the main meal of the day candidates, the morning body heat and a variety of nutrients consume more, so at noon to provide sufficient energy and a variety of nutrients, more intake of meat, eggs, tofu and other foods, can be for the afternoon study and examination activities to provide energy and nutritional reserves. At the same time to prevent overeating, so as not to increase the burden on the stomach and intestines, is not good for health. Eating too much can make the brain sensitivity reduced, affecting the test play.
Recommended meals:
Staple food: steamed buns, rolls, fried rice, noodles and so on.
Meat dishes: roasted fish pieces, beef in sauce, shredded meat fried lettuce, sliced meat fried persimmon peppers, tomato scrambled eggs, shrimp and roasted greens, sliced meat and tofu stewed with bean curd and so on.
Vegetarian dishes: cabbage roasted tofu, fried shredded carrots, fried cabbage, fried mung bean sprouts and so on.
Soup: winter melon soup with pork ribs, tomato and egg soup, seaweed soup and so on.
Matching principle: 150 to 200 grams of staple food, 3 to 4 dishes with meat and vegetables, 1 soup, fruit in moderation.
Dinner to eat smart
Candidates after a day of struggle, physical and mental exertion, digestive fluid secretion is reduced, appetite is often poor, so attention should be paid to the diet of color, aroma, taste, shape collocation, with appetizers, in order to cause candidates appetite. Appropriate additions to the diet can promote the secretion of digestive juices spices, such as monosodium glutamate (MSG), onions, ginger, pepper, etc., can promote both appetite and digestion.
Recommended meals:
Staple food: steamed buns, soft rice, buns, cornmeal, white flour and bean flour cakes.
Meat dishes: braised scallop, pork loin or shredded pork with green onion, beef tenderloin with celery or shrimp, minced pork and tofu, etc.
Vegetarian dishes: stir-fried broccoli, skin egg with tofu, shredded potato with green pepper, mushroom and greens, and so on.
Soup: lotus seed and lily soup with silver ear, seaweed and vegetable leaf soup, pickled cabbage soup, pea soup and so on.
Matching principle: 100 to 150 grams of staple food, 3 to 4 dishes with meat and vegetables, 1 soup, fruit in moderation.
After arranging the above three meals a day, you can have a meal in the morning, add milk, green bean soup, watermelon and other fruits, etc., and at night before going to bed, you can add milk, yogurt, or rice, etc..
Expert Answers
Q: Can you tell me what foods can soothe the emotions?
A: Foods such as bananas, walnuts, chicken and chocolate can soothe the emotions.
Q: What should parents do to make up for their children when residential students go home for the weekend?
A: The weekend can be appropriate to make up for some of the things that children usually can not eat at school, to ensure that the candidates intake of nutrition more comprehensive.
Q: Is it good to drink coffee? How much is appropriate to drink?
A: Coffee has a refreshing effect, can be appropriate to drink, such as at breakfast. In terms of instant coffee, not more than 3 cups a day. Do not drink coffee before going to bed.
Q: Can yogurt replace milk?
A: Yogurt is easier to digest and absorb than milk, and can reduce gastrointestinal discomfort.
Q: Children want to sleep after eating, is this harmful to health?
A: It is easy to be sleepy after a meal, which is related to the redistribution of blood. This is a good time to take a proper rest, such as resting for 10 minutes to 20 minutes, which is helpful for improving learning efficiency.