what can I eat during the college entrance examination? (As parents, don't give children too much pressure, treat them normally. )

1. Vitamin B, antioxidants, Omega-3 fatty acids and other healthy fats will help improve energy, the health of the immune system and concentration. Bananas, almonds and natural peanut butter contain vitamin B. Fruits and vegetables, as well as moderate amounts of dark chocolate and green tea can provide antioxidants for human bodies. Tuna, salmon and walnuts contain Omega- 3 fatty acids, which can be eaten in moderation.

2. complex carbohydrate (also known as synthetic carbohydrates)

complex carbohydrate (also known as synthetic carbohydrates) is more conducive to sustained physical strength for a long time than white sugar and white bread. Try cereal chips or whole grains like oatmeal, beans or sweet potatoes and brown rice.

3. Food for nourishing brain and improving memory

Cabbage: rich in vitamin B to prevent brain fatigue.

Soybean: It contains egg yolk and rich protein. Eating proper amount of soybean or bean products every day can enhance memory.

fresh fish: rich in protein and calcium, especially unsaturated fatty acids, which can decompose cholesterol.

Milk: rich in protein and calcium, it can provide all kinds of amino acids needed by the brain. Drinking it every day can enhance the vitality of the brain.

Egg yolk: Egg yolk contains nutrients necessary for brain cells, such as egg yolk, which can enhance brain vitality.

Auricularia auricula: It contains protein, fat, polysaccharides, minerals, vitamins and other nutrients, and is a good brain tonic.

Apricot: It is rich in vitamins A and C, which can effectively improve blood circulation, ensure sufficient blood supply to the brain and help improve memory.

4. Anti-fatigue food

Mushrooms: Eating 211 grams of mushrooms has the same effect on the body as being in the sun for two days. Mushrooms are rich in vitamin D, and regular consumption of mushrooms can play a role in eliminating fatigue.

carrots and beets: most people who often feel tired lack iron in their blood. Vegetables such as carrots and beets are not only rich in iron, but also easily absorbed by the body.

Ginger: The spicy taste of ginger can make the body generate heat from the inside and enhance the immune function. Whether it is preserved ginger or ginger, it has the functions of detoxification, refreshing and eliminating fatigue.

Whole grains: Eating more whole grains in summer can replenish the lost potassium in the body, and effectively prevent the phenomenon of drowsiness and listlessness in summer. For example: buckwheat, corn, sweet potato and so on. It can relieve acid-base imbalance, metabolic disorder and the loss of trace elements such as potassium, and can prevent and treat sleepiness in summer.

edamame: edamame is rich in potassium, so you can eat more in summer. For example, cooking edamame with salt water or cooking with edamame can not only relieve fatigue, but also stimulate appetite and replenish physical strength. Soybean is immature, and its nutrition is easier to be absorbed and utilized. Soybean needs and stores iron in its growth, which is not only high in iron content, but also easy to be absorbed. It is a very good food source for children, the elderly and women to supplement iron and prevent anemia. In addition, the content of calcium in edamame is also high.

Potash-containing foods: Among fresh vegetables, fungi (such as Tricholoma, fresh mushrooms, etc.), beans, radishes, cauliflower, day lily, bitter gourd, pumpkin, loofah, rape, spinach, amaranth, celery and other potassium contents are relatively high. Among fruits, bananas have the highest potassium content. In addition, fruits in season, such as cherries, apricots, lychees and strawberries, are also rich in potassium. Seafood is also an important source of potassium supplement, such as kelp, seaweed, marine fish, shrimp skin and so on. In summer, you can also eat some nuts, such as peanuts, walnuts and pistachios, to supplement the lost potassium. Of course, you can also drink more mung bean soup to prevent heatstroke and cool down, and secondly, you can supplement potassium. In addition, after a lot of sweating, the human body can also supplement some drinks containing potassium and sodium ions, but don't drink too much boiled water or sugar water immediately to prevent excessive reduction of blood potassium.

what should I not eat during the college entrance examination?

1. It is not advisable to eat cold drinks and ice cream during the college entrance examination

Some candidates are hot on their way. Near the examination room, they buy an ice cream to cool down, because they are already nervous and stressed, and when they catch up with summer, their bodies are as hot as a fire. Although eating an ice cream cools down, it will cause gastrointestinal discomfort, gastrointestinal diseases or stomachaches. If the cold drinks such as ice cream are unsafe or the quality cannot be guaranteed, the problems will be even greater. Therefore, the college entrance examination these two days, try not to eat ice cream and cold drinks.

2. It is not appropriate to eat cold dishes during the college entrance examination

During the college entrance examination, try not to give candidates these cold dishes and braised dishes. Cold salad, first of all, in the cleaning process, is likely to be washed uncleanly, with bacteria or germs remaining; Second, cold salad is well-prepared, and different dishes have different fungi, which is easy to conflict. Even if there is no conflict, various problems may arise because of unsafe hygiene. Parents and candidates who choose to eat in restaurants should pay more attention to not eating cooked food.

3. Diuretic fruits should not be eaten during the college entrance examination

Now is the season when watermelons and cantaloupes are on the market, but candidates should not eat more, because these two fruits are diuretic, and they will go to the toilet more frequently after eating, which not only affects the candidates' thinking, but also delays the short examination time. Moreover, if they are not eaten well, they will easily cause gastrointestinal discomfort, even more serious diseases, and they will easily go to the toilet at night, which will affect their sleep and sleep.

4. Don't drink coffee during the college entrance examination

Some sugary drinks are best not to be eaten before eating, which is easy to feel full, which is not good for eating. Candidates can drink some tea and coffee before the exam, but it must not be too strong. Both strong tea and strong coffee have an exciting effect, which will be counterproductive and affect the quality of sleep. Candidates are especially reminded not to drink coffee during the exam, because the effect of caffeine will cause frequent urination and affect the candidates' improvisation.

Principles for the arrangement of college entrance examination recipes

Breakfast: The best breakfast contains slowly released carbohydrates, such as whole oatmeal, whole wheat bread or low-sugar cereal, because they can provide slowly released energy. Add protein food, such as milk, yogurt or eggs, to make you feel full for a longer time. The goal on the day of the exam is to include some foods rich in long-chain Omega-3 fats, such as smoked mackerel, because they are considered to have brain-promoting properties. Breakfast should be nutritious, light and delicious, with main and auxiliary dishes, dry and thin dishes, 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. In breakfast, if starch food, high protein foods and vegetables and fruits are available, it is a qualified breakfast. If you add a handful of nuts, it will be a good breakfast. This kind of breakfast is suitable for candidates. Because children usually need more than 3 hours from breakfast to the end of the exam, or even longer, if the breakfast is so-so, it is difficult to ensure that they can stably play a high degree of thinking efficiency within a few hours.

it doesn't matter whether breakfast is Chinese or western. For example, eating two steamed stuffed buns with vegetables, a bowl of millet porridge, an egg and a handful of strawberries is a good breakfast. Plus a spoonful of walnuts, it is even more ideal.

lunch: supplement the calorie consumption in the morning, reserve the calories in the afternoon, and be sure to have a full lunch that serves as a link between the preceding and the following. But full is not full, not overeating, and eight points full is the most appropriate. Candidates should choose foods with high calorie and rich nutrients such as protein, fat and carbohydrate.

Dinner: Dinner should be light, low in fat and easy to digest, which is beneficial to anti-fatigue and refreshing. If candidates have the habit of reviewing at night, they can eat more meals before going to bed, but don't eat too much. A glass of milk, some biscuits or a banana can help increase energy and promote the candidates' sleep. Overeating before going to bed will interfere with sleep, so try to eat the last meal at least 3 hours before going to bed. Then, eat some snacks, such as a bowl of high-fiber cereal similar to porridge before going to bed. If you want the grain to be sweeter, add some dried fruit instead of sugar. Avoid foods and drinks containing caffeine, such as tea, coffee, cola and chocolate, at least 4 hours before going to bed. Note that some people who are very sensitive to caffeine will still be affected after 12 hours. A cup of hot milk will help you sleep better.