1, let the children eat. Because of the hot weather and nervous study, the child's appetite decreased. At this time, parents should choose their children's favorite foods, change their patterns and make them delicious. Children must be full, or lack of energy will make them slow in learning and exams.
2. Ensure the intake of high-quality protein. Animal food and legume food are rich in high-quality protein. Therefore, fish and shrimp, lean meat, eggs, milk, tofu, soybean milk and so on. You can use it more when reviewing exams. These foods are not only rich in high-quality protein, but also rich in calcium, iron, vitamins A, B 2 and D. There are DHA or brain gold in TV advertisements almost every day, and this DHA is related to fish, shrimp and shellfish, especially deep-sea fish. These foods are rich in DHA, which can improve brain function and enhance memory. Eating fish regularly, especially marine fish, can get enough DHA. Also, you can eat more egg foods, especially egg yolk, which is rich in lecithin. Soy foods are also rich in lecithin, such as tofu and soybean milk. Foods rich in iron also help to improve memory. Eat more walnuts, sesame seeds, peanuts, liver and fungus during the inspection. , help to improve memory.
Pay attention to the supply of fresh vegetables and fruits. This kind of food is rich in vitamin C and dietary fiber. Vitamin C can not only promote the absorption of iron in the body, but also increase the utilization rate of oxygen in brain tissue. In addition, this kind of food can also help digestion and increase appetite, especially in hot summer, when you lose appetite and are nervous about reviewing for exams, you don't want to eat it. Eating a little fresh fruit can stimulate appetite.
4. Eat less or not eat high-sugar and high-fat foods, such as candy and fried foods. On the one hand, this kind of food will reduce people's appetite. On the other hand, eating too much is not easy to digest.
5. Give children some coarse grains, such as red beans, mung beans, brown rice and standard flour. This kind of food is rich in vitamin B 1 and dietary fiber. On the one hand, vitamin B 1 itself can play a very good role in stimulating appetite. On the other hand, vitamin B 1 can also help the brain to use blood sugar to generate energy and make the brain work better.
6. Because of the tight study and time, it is inevitable for children to drive the "night train". When preparing supper for children, we should make some foods that are easy to digest and moderate in calories, such as porridge, shredded pork noodles, egg drop soup, wonton and so on. If the child feels tired, let him eat more peanuts, cashews, almonds and walnuts. These foods help to restore energy and physical strength. Reading for too long makes your eyes tired easily. You can eat more foods rich in vitamin A, such as carrots, animal liver and kidney, red dates, Chinese cabbage and so on. Reduce the consumption of rhodopsin, a photosensitive substance on the retina of the eye. At the same time, drinking more tea is also effective in restoring and preventing vision loss.
7. Some candidates hope to refresh themselves by drinking coffee, which contains a certain amount of caffeine and has a refreshing effect. In addition, don't drink strong coffee, it is ok to drink a little in moderation. But after dinner, it is recommended not to drink coffee. Because at a certain time, students still have to sleep, and drinking coffee makes them nervous and not easy to fall asleep.
Five points cannot be ignored.
First, pay attention to breakfast. If you don't have a good breakfast, you can bring a small piece of chocolate or a biscuit or a small piece of bread and a small bottle of milk or yogurt to your child around 10 in the morning, but not too much.
Second, we should pay attention to color, fragrance and taste.
Third, health problems cannot be ignored. Don't just buy things and eat at the stalls. Try not to eat or eat less cold drinks, and wash your hands before eating.
Fourth, don't be overly superstitious about "brain-strengthening products".
Fifth, pay attention to let children eat regularly and quantitatively. Every meal lasts about 30 minutes, rest for half an hour after dinner-1 hour, and then start studying. Dinner should be 1.5- 2 hours before bed.
The following are the nutrition recipes from June 2 to 6 before the college entrance examination for your reference. Parents should determine their own recipes according to their children's actual situation:
Thursday, June 2
Breakfast: apple sauce roll, milk (or soybean milk), boiled egg 1, fried cowpea. Fruit: 1 banana (or cucumber). Chinese food: two rice (black rice, standard rice), sliced mushrooms, yellow-flowered black fungus, fried cucumber with red pepper, white radish and kelp ribs soup. Dinner: bean paste porridge, pancake with chopped green onion, shredded pork with green pepper and celery.
Friday, June 3rd.
Breakfast: steamed stuffed bun with sauce meat, milk (or soybean milk), three-dish (lettuce, white radish and carrot), quail eggs: 1-2 kiwis (or peaches). Chinese food: red bean rice, konjac roast duck, red pepper fried cauliflower, fish head soup, mushrooms and winter amaranth. Dinner: celery and pork buns, scrambled eggs with tomatoes, minced meat and tofu.
Saturday, June 4th.
Breakfast: bread, milk (or soybean milk), fried eggs 1, spiced dried tofu fruit: 5-6 strawberries (or plums). Chinese food: rice (rice, millet), spiced mullet, colorful silver thread (bean sprouts, carrots, lettuce), Coprinus comatus, fungus and pork liver soup. Dinner: corn porridge, egg cake, fish-flavored shredded pork.
Sunday, June 5th.
Breakfast: sesame paste roll, milk (or soybean milk), boiled eggs 1, anchovies with black beans: apples (or radishes) 1. Chinese food: Gold and silver rice (corn grits, standard rice), roast chicken with black fungus and bamboo shoots, sweet and sour cabbage, mung beans and pumpkin soup. Dinner: jiaozi with leek and pork, cauliflower with garlic paste, and fried cowpea with minced meat.
Monday, June 6th
Breakfast: steamed bread and strawberry jam, milk (or soybean milk), boiled eggs 1, pickled cucumber fruit: summer orange or white radish 1. Chinese food: buckwheat rice, mushrooms, sweet and sour hairtail, bean curd and blood curd, loofah soup. Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon.
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During the college entrance examination, candidates consume a lot of energy, which coincides with midsummer and the heat is unbearable. If you eat carelessly, it will not only cause physical discomfort and disease, but also affect the normal play of candidates. So pay attention to the following six disadvantages.
One should not eat more cold food. In hot summer, if the gastrointestinal tract is stimulated by a large number of cold foods, it will accelerate peristalsis, shorten the residence time of food in the small intestine, and affect the absorption of food nutrition by the human body. At the same time, the heat in the body is not easy to dissipate, and the temperature in the gastrointestinal tract is high, which causes gastrointestinal spasm, stomach pain and abdominal pain, especially for candidates with poor gastrointestinal function. It is best to eat less or not to eat cold food.
Second, the diet should not be too light. During the college entrance examination, I consumed a lot of body fluids. Therefore, in addition to supplementing enough water and eating more refreshing foods such as vegetables and fruits, we should also eat more foods rich in protein, such as chicken, fish, lean meat, etc., and supplement more salt to adapt our body to hot activities and exams.
Third, you can't use drinks instead of boiled water. Soft drinks, fruit juice, cola and other drinks contain more saccharin and electrolyte, which will cause bad stimulation to the stomach, affect digestion and appetite, and increase the burden on the kidneys. Excessive sugar intake will increase the body's calories and make people feel sleepy, which is not conducive to the normal performance of the exam.
Fourth, it is not advisable to eat leftovers. Leftovers are easily contaminated by bacteria, so it is best not to let candidates eat them. If they eat them, they must be heated.
Fifth, it is not advisable to eat more cold salad. Be sure to wash it when cooking cold salad, and it is best to blanch it with boiling water. Knives and boards used to cut cooked food should be separated from those used to cut raw food. It is best to put some mashed garlic and vinegar when cold mixing, which can not only increase appetite, help digestion, but also sterilize and detoxify and prevent intestinal infectious diseases.
Don't drink too much water. Don't drink too much water during the college entrance examination, so as not to increase the burden on the heart, digestive system and urinary system, especially during the examination. You should drink a small amount of water to quench your thirst.