Milk and dairy products with poor breakfast quality can be replaced by soybean milk and tofu. The carbohydrates in porridge, fried noodles, bread and other foods contain high sugar and starch, which can increase serotonin in the brain. Serotonin has a calming effect and can make people's intelligence reach its peak in the morning. Bacon, fried dough sticks, sesame balls, oil cakes, etc. It contains a lot of indigestible fat and cholesterol, which will reduce the blood flow to the brain and reduce the sensitivity of the brain. Therefore, eating foods with low fat content, such as vegetarian ham, fresh fruit and juice, and drinking one or two cups of coffee or milk for breakfast can make people more flexible and responsive. Otherwise, hypoglycemia syncope is easy to occur.
Second, lunch should be educational. Lunch is the most important meal for students in a day. Whether children can get nutritional supplement for their intense study in the morning and get nutritional preparation for their hard study in the afternoon depends on lunch. Parents must carefully prepare lunch for their children. On the basis of ensuring children's taste, lunch should have enough calories and various nutrients, eat more high-calorie foods such as meat and eggs, and choose more brain-nourishing foods: fish, eggs, bean products, lean meat and dark vegetables.
Third, dinner should be slow. When parents prepare dinner for their children, they need to make careful arrangements to make some foods that are easy to digest and moderate in calories, such as bean products, lean meat, fish, fungi and vegetables. When children feel tired, they can eat more peanuts, cashews, almonds and walnuts. These foods are rich in vitamins B, E and protein, which helps to restore energy and physical strength. Reading for too long makes your eyes tired easily. Should eat more carrots, animal liver and kidney, red dates, yellow vegetables and so on. These foods are rich in vitamin A, and drinking more tea is also effective in restoring and preventing vision loss. Do not eat too much. After eating too much, there will be an increase in the substance "fibroblast growth factor" in the brain, which will slow down the rhythm of the brain and reduce its efficiency. Drink a cup of hot milk before going to bed.
If expressed in percentage of energy supply: 25%-30% for breakfast, 30%-40% for lunch and 25%-30% for dinner. Parents should follow the principle of high sugar, high protein and low fat when increasing nutrition in their children's daily diet. High sugar is because when children study hard, the energy consumed by the brain is mainly sugar. Eating too much greasy food is easy to hurt the spleen and stomach, so it is necessary to be low in fat. Give the children some fresh fruit an hour after supper. You also need to drink plenty of water. Adequate water can ensure smooth blood circulation and timely supply of oxygen needed for brain work. Boiled water is the best water to drink. Remember not to use drinks instead. Precautions for diet before the college entrance examination: five taboos, two taboos, five taboos before the college entrance examination 1, and the diet before the exam should be greatly changed. 2, diet is the most taboo to reduce staple food. 3, eat chicken and avoid eating skin. 4, coffee will lead to frequent urination, and the college entrance examination should not be avoided. 5, snacks should not choose nuts. Second, 1, eat 2 fruits every day. 2, anorexia wants sheep to eat. There are three misunderstandings before the exam: "three needs of diet" 1, need to drink more water 2, need to eat more fruits and vegetables 3, need to eat less and eat more college entrance examination recipes ".There are three misunderstandings: one big fish and big meat serve misunderstanding 2 recipes change face misunderstanding 3 supplements are the most nutritious. You can't be soft-hearted at the critical moment. Tip 1, don't eat low-sugar diuretic fruit for breakfast before the exam, you can eat bananas and peaches with high potassium content; Drinking more glucose water or eating a piece of chocolate can increase calories and help improve students' attention, memory and excitement. 2. After a test, drink some salt water to promote the secretion of digestive juice and gastrointestinal peristalsis. 3, it is best to eat less and eat more meals, mainly light, don't eat too much, otherwise it will make the brain lack blood supply and easily cause fatigue. You should eat some fruit and supplement potassium and sodium half an hour after meals.