Nutrition recipes for senior three students
It is best to cook some porridge or soup for parents for breakfast, such as tremella, lotus root, red dates, lily soup, etc., which can improve immunity and have the effect of cooling and reducing fire. Add some staple foods such as steamed bread and steamed buns, and supplement carbohydrates to ensure sufficient energy for mental work.
Lunch should be mixed with vegetarian food, eat more fresh vegetables and fruits, and should not eat more pickled, spicy, fried, braised and so on. On this basis, change the pattern every day. For example, if children like sweet and sour taste, you can make cold lettuce and change celery and lily the next day to make them feel fresh. You can add some marine fish every day. Fatty acids in marine fish are beneficial to brain nerve activity and promote gastrointestinal digestion.
For dinner, a light diet is recommended. Children who have no appetite can drink porridge or nutritious soup and eat more cooking.
Children who review late at night can drink a glass of milk, supplemented by steamed bread, steamed buns and cakes. Conditional families might as well make some delicious snacks, such as lotus seed soup, mung bean lily soup, jiaozi with bean paste and so on.
What to eat before the college entrance examination-eight kinds of food are popular
1, longan Chinese medicine believes that longan is warm and sweet, and has the functions of benefiting the heart and spleen, nourishing qi and blood, calming the heart and calming the nerves. This is a tonic medicine.
2. Soybean and its products mainly contain glycinin, which is a kind of high-quality plant protein. Soybean oil is also rich in essential amino acids and phospholipids, which has high nutritional value and can enhance cerebrovascular function.
3. The heart, brain, liver and kidney of visceral animals are rich in high-quality protein and phospholipids (phospholipids and lecithin, etc. ), are excellent food for brain.
4. Jujube Jujube is rich in glucose, sucrose, vitamins C and P, and is also rich in nutrients such as protein and trace elements.
5. Sesame Sesame is rich in protein, fat, essential fatty acids and linolenic acid. In addition, the content of calcium, phosphorus and vitamin B is also very high, which is a cheap and good product for strengthening the body.
6. Walnuts are sweet and warm, and have the effects of invigorating qi and nourishing blood, warming lungs and relaxing bowels, relieving cough and resolving phlegm, moistening muscles and blackening hair. It is a good tonic for asthenia and neurasthenia syndrome.
7, honey honey is sweet, with nourishing, moistening and detoxifying effects. It also contains a variety of vitamins and trace elements as well as amylase. Modern medicine believes that honey has the functions of strengthening physique, improving immune function, nourishing myocardium, protecting liver, lowering blood pressure and moistening intestines.
8. Onions and garlic Onions and garlic can inhibit the infection of various fungi, bacteria and protozoa, and have the ability to sterilize, diminish inflammation and prevent and treat various diseases. Eating onions and garlic often can also strengthen the brain. In addition, what foods should mental workers avoid? Generally speaking, mental workers should avoid eating acidic food. Such as rice, noodles, fish, meat, eggs, sugar, peanuts, beer and other acidic foods, if the human body consumes too much acidic food, "acidosis" will occur. In this way, people are prone to fatigue, and their resistance declines, especially the thinking ability and memory of candidates, resulting in neurasthenia syndrome.
-diet before the exam, when out of the three major misunderstandings.
Many parents generally have some nutritional misunderstandings. For example, they think that big fish and big meat are nutrition, and eating well is reasonable nutrition. Therefore, too much greasy food is given to children, especially high-calorie foreign fast food, which will cause precocious puberty and obesity for students to eat for a long time. At the same time, in some remote rural areas, parents do not understand the nutritional structure and often sell eggs to buy instant noodles for their children. The result is not worth the candle. [Detailed] [Expert guidance: Five taboos and two appropriate diets before the college entrance examination]
□ Myth 1: Pre-test tonic is the most effective.
Many parents regard taking health care products as the best way to supplement nutrition, and they are greedy for more and quick, hoping to achieve the goal of quickly supplementing nutrition through health care products. It is not appropriate to make up temporarily before the exam. Nutrition, like knowledge, depends on the usual accumulation, and it is actually a misunderstanding to wait until the exam to pay attention to what to eat.
In fact, health care products are by no means omnipotent, and not all candidates are suitable for "enjoying supplements". Health care products also vary from person to person and are not suitable. Candidates and parents should not expect those products advertised as refreshing to produce "special functions". If the examinee does not absorb and adapt, it will also lead to diarrhea, allergies, colds and other diseases, which is counterproductive to the parents' original intention. If you really want to give your child some brain-strengthening health food or health medicine, you must pay attention to a degree of problem, don't abuse it, enough is enough. [Tip: Children should never eat more 14 kinds of food]
□ Myth 2: Meat sings the leading role
Studying before the exam is tense and consumes a lot, so nutrition must keep up. Many parents are worried about their children's malnutrition, and try their best to find a good prescription. There is an endless supply of delicious food, and they even wait on candidates all day.
If there are big fish and big meat every day before the exam, the child's stomach may not be used to it, but it will lead to diarrhea, physical discomfort and loss of appetite. Moreover, eating too much is easy to cause gastrointestinal fatigue, and eating too much requires a lot of blood to digest food in the stomach, and the brain's oxygen supply to the blood is reduced, which will lead to brain dullness and slow thinking.
In addition, it is unwise to play the leading role in diet before the exam. Light and low fat is the right way. The energy consumed by the brain is mainly sugar, not fat. The blood sugar level is low, and the brain is not efficient. Therefore, raising blood sugar appropriately is conducive to reviewing exams. Low fat, because eating too much greasy in summer will hurt the spleen and stomach. The diet before the exam is mainly light. [Tip: What snacks do candidates eat? ]
□ Myth 3: The recipes have changed greatly.
Some parents like to prepare special meals for their children before the big exam. In fact, changing recipes before exams is a taboo for candidates. The reason is that the diet changes greatly, and the stomach needs a certain adaptation period, which easily affects the physical condition.
It's best not to change the law of daily life and keep a normal diet. Especially three days before the exam, don't suddenly eat some unfamiliar food or food that you don't eat often. Eat less gas-producing and sour foods before the exam, such as leeks, sweet potatoes and carbonated drinks. [
□ How to make a scientific diet arrangement before the college entrance examination?
Before the college entrance examination, students should pay attention to the three principles and eight considerations in food arrangement. These three principles refer to balance, suitability and hygiene.
On the basis of these three principles, we can achieve the following eight points:
1. Pay attention to reasonable food collocation and balanced diet;
2. Pay attention to the variety of food, not partial eclipse, not picky eaters;
3. Eat regularly and regularly;
4. Have a good breakfast, have a full lunch and have a light dinner;
5. Pay attention to food hygiene and don't buy food from unlicensed vendors;
6. Don't overeat and diet blindly;
7. Avoid frying and foods that may cause allergies;
8. Exercise properly to promote appetite and increase blood circulation. [detailed]
□ How should breakfast be arranged?
Eat a good breakfast, never on an empty stomach, otherwise hypoglycemia syncope will easily occur. Eating a good breakfast can fully supply the brain with the necessary energy, which plays an important role in maintaining vigorous energy and better examination status.
Breakfast energy should account for 30% of the total energy of the whole day. Because the cerebral cortex is still inhibited after getting up in the morning, many children have poor appetite and eat less, so they should eat small but high-quality, high-calorie, hunger-tolerant, easily digested and absorbed foods for breakfast, such as eggs, milk, bread, cakes, sugar, jam, steamed bread, sesame cakes, fried eggs and fried steamed bread slices, soybean milk, fried egg noodles, sausages and so on. [Hint: Seven Dietary Misunderstandings Harming Children's Health]
□ How should lunch be arranged?
Lunch is the examinee's main meal of the day. In the morning, the body consumes a lot of calories and various nutrients. You should have a complete lunch and eat some high-energy foods, such as meat and eggs. It prepares for the exam activities in the afternoon. Therefore, lunch should be full of calories and various nutrients. There is food, meat, vegetables, bean products, dryness and thinness.
Lunch meals should be rich, and the contents of various nutrients in lunch generally account for 35%-45% of the total supply.
Recommended lunch dishes: sweet and sour hairtail+fried vegetarian dishes+seaweed leaf soup; Pork liver slices+celery shrimp+lotus seed lily tremella soup; Potato and beef slices+cauliflower and mushrooms+pea soup. [Tip: Six kinds of food make children smart]
□ How should dinner be arranged?
Dinner should be based on cereals and vegetables, with light taste and easy digestion, which is conducive to anti-fatigue and refreshing.
Conditional candidates try to have dinner at home. Dinner should be light, with 70% to 80% full, because energy consumption is less after dinner.
The staple food can be dried rice or millet porridge, and the non-staple food is mainly fish and bean products, with a small amount of peeled meat and vegetables at least half a catty.
Recommended dinner dishes: stewed ribs lotus root soup+fried tofu with lobster sauce+mixed with jellyfish silk; Minced meat tofu+shredded potatoes with green peppers+preserved eggs mixed with tofu; Fried pork with onion+scrambled eggs with tomato+cowpea. [Tip: Five foods that hurt children's brains the most]
□ How to arrange meals and midnight snack?
Before the exam, most students went to bed late because they reviewed their lessons, and there were about 4-5 hours between dinner and sleep. During this time, the food for dinner has been basically digested and needs to be supplemented.
In addition, some students are very tired and their brains are in a state of tension and excitement, which affects their sleep. Therefore, it is best to drink a glass of milk and eat some bread and eggs when adding meals at night, which not only supplements nutrition, but also plays a role in calming the nerves.
Generally, if you exceed 10, you should have a snack, such as a glass of milk or yogurt with some biscuits. For those students who can't sleep well, they can drink lotus and lily porridge, milk and honey.
Three principles of breakfast diet-breakfast should be supplemented
Nutritionists point out that breakfast should be supplemented. Eating a good breakfast is not only full of energy in learning in the morning, but also beneficial to growth and development.
Principle 1: I'd rather not eat or drink. Even if I am going to be late soon and have no time to eat, I must drink some milk, soy milk or porridge, and then go out with a piece of bread or half a pack of biscuits.
Principle 2: In addition to starch, add some protein and fat. Don't eat fruit until you are full. It is best to eat it after drinking water and milk and before breakfast.
Principle 3: add some fruits or vegetables, and don't make breakfast too greasy, otherwise it will increase the burden on the stomach and make it impossible for the first two classes to concentrate on intense study quickly.
Three principles of lunch diet-eat well.
You must eat well and have a hearty lunch. For developing students, eat more staple food 150g, eat more non-staple food and drink more water.
Principle 1: provide food with the best quantity and quality. Generally speaking, there is a meat dish or bean product, plus two vegetables.
Principle 2: Make sure that one kind of protein food and more than one kind of vegetables can only eat lunch outside, so the food containing both meat, eggs and vegetables is better. Vegetables can be supplemented with fruits or tomatoes.
Principle 3: Have a proper rest after meals.
Three principles of dinner diet-pay attention to nutrition collocation
The richness of dinner should be reflected not only in the quantity of dishes, but also in the nutritional collocation. Those raw materials that are a little troublesome to make, those foods with nutritional characteristics that are difficult to eat at breakfast and lunch, should be given priority at night.
Principle 1: food diversification dinner is prone to a tendency, that is, more meat and less vegetables, or more emphasis on one or two staple foods, fewer varieties. It is difficult to get enough vegetables for breakfast and lunch. If dinner is not supplemented, it is easy to lack nutrients and dietary fiber such as vitamin C and carotene.
Rule 2: Don't eat too much. If dinner is early, you may feel hungry after studying at 10. As long as people are not too fat, they can add a little supper. It's a good idea to move the fruit after dinner to eat at night. Eating sweet and sour fruits will stimulate people's depressed nerves and make people physically and mentally excited.
Principle 3: Don't eat too much for dinner. Don't overdo the midnight snack and don't eat greasy food, otherwise it will not only affect the effect, but also affect the quality of sleep.
Expert tip: five kinds of food are skillfully matched before the exam.
500g of the first kind of steamed bread, noodles, corn and sweet potato, mainly providing carbohydrates, protein, B vitamins and dietary fiber;
The second kind of lean meat 100g, fish and shrimp 50g, eggs 50g and milk 200ml mainly provide high-quality protein, fat, minerals, vitamins A and B;
The third kind of soybean and its products 150g mainly provide protein, fat, minerals, dietary fiber and B vitamins;
The fourth category, 200 grams of fruits (more than two varieties) and 500 grams of vegetables (more than four varieties), mainly provides minerals, vitamin C, carotene and dietary fiber;
The fifth kind of edible oil 15g, sugar 10g and salt 6g.