Nutritional balance of three meals

On the dietary arrangement during preparing for the college entrance examination, the basic guiding opinions and principles put forward by four experts are: the nutrition of three meals should be balanced; It is light, nourishing the stomach, nourishing the brain and promoting sleep.

first, we should pay attention to balanced nutrition and reasonable collocation of meat and vegetables. Professor Wang Qun particularly emphasized this point. During the college entrance examination, the diet should not be too greasy, but should be reasonably matched with meat and vegetables, "one mouthful of meat, two mouthfuls of rice, three mouthfuls of vegetables and four mouthfuls of fruit", which is more appropriate.

second, the arrangement between meals should be treated differently. Professor Tang Qingya thinks that more meat dishes can be added at lunch, and there is no need to reduce the consumption at dinner. When preparing for the college entrance examination, four experts put forward the following basic guiding opinions and principles: the nutrition of three meals should be balanced; It is light, nourishing the stomach, nourishing the brain and promoting sleep.

first, we should pay attention to balanced nutrition and reasonable collocation of meat and vegetables. Professor Wang Qun particularly emphasized this point. During the college entrance examination, the diet should not be too greasy, but should be reasonably matched with meat and vegetables, "one mouthful of meat, two mouthfuls of rice, three mouthfuls of vegetables and four mouthfuls of fruit", which is more appropriate.

second, the arrangement between meals should be treated differently. Professor Tang Qingya thinks that more meat dishes can be added at lunch, and there is no need to reduce the consumption at dinner. Breakfast can be based on carbohydrate staple foods, such as porridge and rice noodles, which directly provide nutrition to the brain; Lunch should be supplemented with some high-quality protein; When it's time for dinner, you can choose some light, stomach-nourishing diets, and also have high-quality protein, which is conducive to sleep at night.

Third, choose more foods that nourish the brain and are easy to digest and absorb. Brain-nourishing foods mainly include fish, bean products, lean meat, eggs, milk, fresh vegetables, fruits and so on. In addition, Professor He Yumin also advised not to eat too much food with high sugar content.

Fourth, the variety of food can be enriched, and the cooking methods should be diversified. Professor Cai Meiqin believes that while taking care of children's usual dietary preferences, parents can appropriately fine-tune tastes and food types, or try some different cooking methods, such as steaming, boiling and stir-frying, but pay attention to using spicy seasonings as little as possible.

Three major tonic misunderstandings need to be guarded against during the sprint

■ Misunderstanding 1. Buy a lot of supplements to supplement nutrition

Susie's father has bought a lot of nutrition and health products for his children; Susu's mother bought soft-shelled turtle, black-bone chicken and other foods, and prepared to make soup for her children.

such a big supplement has been denied by experts. Experts say that if the supplements are excessive, candidates will not absorb and adapt after eating, which will also lead to diarrhea, allergies, colds and fires, which is counterproductive to parents' intentions.

if you really need to take it, you should also pay attention to a degree problem, don't abuse it, just enough is enough.

Kiwi fruit and yogurt are eaten together to supplement nutrition

At present, it is the season when a large number of fruits are on the market. In order to improve the immunity and supplement nutrition for college entrance examination candidates, many parents often choose all kinds of fruits as snacks or supper. In this regard, Professor Cai Meiqin suggested that "a small amount of variety" is the best way to supplement nutrition.

First of all, every day, meat, eggs, fruits and vegetables, dairy products and other food varieties should be diversified, including more than 5 kinds of vegetables and more than 2 kinds of fruits. Because each food contains different nutrition, such as meat contains more fat and protein, while fruit contains more vitamins and minerals. Only by ensuring a diversified diet can the nutrition be balanced in an all-round way.

Secondly, in order to be small and varied, besides normal meals, we can eat snacks at about 11 am and 4 pm respectively, mainly dairy products and fruits, among which eating kiwi fruit and yogurt at the same time is particularly recommended. Kiwi fruit is rich in vitamin C and magnesium, low in sodium and high in potassium, and it is also a good source of dietary fiber with high nutritional density.

Generally, fruits not only contain more vitamin C, but also contain a lot of dietary fiber. Eating them often really helps to promote gastrointestinal peristalsis, improve intestinal function, prevent constipation and improve immunity. As for the practice that many parents are used to using fruits to supplement extra nutrition for candidates, Professor Cai Meiqin thinks that candidates in the college entrance examination should pay special attention to the following points:

First of all, don't eat too much at once. For example, eating half a watermelon at a time will not only cause obesity, but also affect candidates' appetite for other foods, and the amount of 211~311 grams per day is more appropriate.

Secondly, we should pay attention to the diversity of fruit varieties. Instead of eating only one apple or banana at a time, we should cut the apples and bananas into pieces and share them with the whole family, so that the nutrition will be more balanced.

In addition, we should pay attention to the time of eating fruit. We should not eat fruit immediately after meals, let alone with meals. The best time to eat fruit is 2 hours before or after meals.

■ Misunderstanding 2. The recipes have changed too much, regardless of the children's usual eating habits.

The quiet mother plans to change a method that was not commonly used at home before, and give the children a good change and add a little freshness.

Professor Cai Meiqin pointed out that some parents ignore their children's usual eating habits, which is counterproductive. For example, some children usually prefer to eat meat, and suddenly it becomes very light at this time, which will disrupt their usual habits; Some children usually eat lightly. At this time, in order to seek tonic, they eat very greasy at once, which is actually bad for their health.

■ Misunderstanding 3. Children have worked hard in exams and prepared big fish and big meat to make up for it.

Xiaoxiao's mother recently prepared a lot of meat food and planned to equip her children with the most nutritious meals on the three days of the college entrance examination.

However, experts believe that children should not be fed too much fish and meat, but should be supplemented with more vegetables, fruits and dairy products. Because a large number of succulent foods actually increase the burden on the stomach, which is not conducive to blood supply to the brain.