Related articles: experts help the college entrance examination diet

Special attention should be paid to food hygiene during the three days of college entrance examination, and raw fruits should be scalded or disinfected with boiling water; When making cold salad, vinegar and garlic should be added to the seasoning, which can not only sterilize but also stimulate appetite.

During the college entrance examination, it was summer. In a hot climate, people sweat a lot, which not only consumes a lot of body fluids, but also consumes various nutrients in the body, especially inorganic salts. If it is not replenished in time, there may be disorders of body fluids and metabolism. At the same time, the hot weather affects the spleen and stomach, the secretion of gastric juice decreases, the digestive ability decreases, and the lack of sleep consumes body fluids, thus greatly reducing appetite. Therefore, in diet, we should take the principles of tonifying, strengthening the spleen, relieving summer heat and eliminating dampness, which can not only supplement the body consumption, but also improve the examination efficiency.

1. Eat a good breakfast and never eat on an empty stomach, otherwise hypoglycemia and 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. Eat more brain-nourishing foods, such as fish, bean products, lean meat, eggs, milk, fresh vegetables, melons and fruits, and eat less fat and fried foods. Don't overeat, so as not to increase the burden on the stomach, otherwise it will not only be bad for your health, but also reduce your brain sensitivity and affect your test scores. There should be food for breakfast, as well as food rich in protein, which should be lean and both main and non-staple food. The staple foods are steamed bread, steamed buns, oil cakes, sesame cakes, bean paste buns, egg noodles, fried rice with eggs and so on. Protein-rich foods include salted duck eggs, ham, shredded tofu, boiled soybeans, soy sauce tofu, boiled peanuts, and chives mixed with tofu. Thin foods include milk, rice porridge, egg soup, dried noodles, cereal and so on. Side dishes include shredded carrots, cucumbers, cabbage and kelp.

2. Lunch is the main meal of a candidate's 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. The staple foods are steamed bread, sesame paste rolls, Chinese cabbage and pork buns, red bean buns, corn flour and bean flour cakes, soft rice and noodles. Stir-fried pork liver, fried rapeseed with shrimp skin, fried celery with sliced meat, fried persimmon pepper with sliced meat, fried tofu with Chinese cabbage, fried lettuce with sliced meat, fried cabbage, fried beans with sliced meat, fried shredded carrots, mixed with mung bean sprouts, hot and sour Chinese cabbage, scrambled eggs with minced meat and fried kelp with Chinese cabbage. Soups include ribs and winter melon soup, shrimp skin cabbage soup, bone cabbage soup, seaweed soup and so on. There are millet porridge, rice porridge, corn flour porridge, mung bean porridge, lotus seed porridge, hawthorn porridge, towel gourd porridge and so on.

3. The amount of food consumed for dinner. Sooner or later is related to the rest time. Even if you sleep late, you should not eat too much food, especially greasy and indigestible food, so as not to cause indigestion and affect the exam. Dinner is not easy to eat too much. Scientists have found that after eating too much, there is a substance called "fibroblast growth factor" in the brain, which will increase significantly, slowing down the rhythm of the brain and reducing efficiency.

In addition, you can eat fruits between meals, such as watermelons and bananas. You can choose orange juice, apple juice, lemon juice, tomato juice, grape juice, pineapple juice and so on. , especially freshly squeezed fruit juice, is rich in vitamins, sugars and minerals. Because of the hot weather, don't eat too much cold drinks, so as not to cause gastrointestinal digestion and absorption dysfunction. Others, such as soda and ice water, should also be drunk less, so as not to affect appetite.

Special attention should be paid to food hygiene during the three days of college entrance examination, and raw fruits should be scalded or disinfected with boiling water; When making cold salad, vinegar and garlic should be added to the seasoning, which can not only sterilize but also stimulate appetite. (Author: Yang Yanhui, Department of Nutrition, Second Hospital of Harbin Medical University)

Supplement seasonal vegetables and fruits.

Plant food is rich in vitamins and so on. Among them, vitamin C can enhance resistance, and vitamin B 1 and nicotinic acid are indispensable substances for glucose metabolism, which directly affect the energy demand of the brain. These plant foods belong to alkaline foods and play an important role in maintaining the acid-base balance of the body. Therefore, eat 200-300g of fresh vegetables and 200-400g of fruit every day.

Supplementing protein food.

35% of brain cells are made up of protein. During the preparation period, high-quality protein should be supplemented to ensure physical needs. Eat meat 100g, fish and shrimp over 50g, bean products 100g, milk and dairy products over 200ml every day.

Enjoy your breakfast.

No matter how busy you are, you should eat a good breakfast, because the energy needed by the human body mainly comes from sugar. After getting up in the morning, the stomach is empty and the blood sugar level is low. If you don't eat or eat low-quality breakfast, and there is not enough blood sugar in your body to consume, people will feel tired, weak and slow.

As the examination period approaches, it is useless to "replenish the brain" too much.

There is less than a month before the college entrance examination. Many parents try their best to buy various supplements for their children, hoping to improve their intelligence and make their children's brains smarter and more flexible than usual by what medicine, health care products or nutrients they eat before the exam. This is actually ineffective and will increase their mental stress.

What parents can do is: give more supplements to candidates? Chin, vitamin C and β-carotene, as well as minerals with antioxidant effects such as selenium, zinc and manganese, can scavenge free radicals in the body and improve antioxidant capacity.

The trace element beneficial to intelligence is mainly zinc.

Reminder around:

Foods rich in zinc are: meat, liver, eggs, corn, carrots, pumpkins, eggplant, Chinese cabbage and so on.

Candidates who stay up late should not drink coffee.

Although coffee can refresh you, it will accelerate the consumption of B vitamins. A small amount of sweets can bring relaxation and satisfaction, but too much will lead to the loss of minerals such as magnesium. At the same time, eating too much sugar will stimulate insulin secretion, lead to lower blood sugar, affect brain activity, and even make people sleepy. If candidates need to stay up late to study, it is best to eat more foods rich in vitamin B family for dinner, such as whole grains, lean meat, liver and beans. Yeast powder is also a good source of vitamin B family.

Reminder around:

Around midnight is the best time for protein synthesis in the brain. Long-term study staying up late will lead to cerebral dystrophy. Therefore, we should eat lean meat, eggs, tofu and other high-quality protein.

Children with poor sleep drink milk or a bowl of lotus seed and jujube soup before going to bed.

Children with depressive symptoms should eat more bananas, walnuts and chicken. These foods contain B vitamins and folic acid, which helps to improve symptoms.

Eat less cold food before the exam.

Don't eat cold food, in addition to worrying that summer food is easy to deteriorate and cause digestive tract diseases, you are also worried that candidates' digestive ability will weaken under tension.

Experts pointed out: the "four elements" of diet during the college entrance examination

The annual college entrance examination is coming, and the dietary structure and nutrition during the college entrance examination have become a common concern of many parents and candidates. To this end, the reporter interviewed Professor Zhang from the Second Hospital of Jiaotong University.

Professor Zhang pointed out that candidates should pay attention to four questions in the exam:

First of all, we should basically eat all kinds of nutritious foods to ensure a balanced diet. At the same time, it is important not to make up too much, but to have a balanced diet.

Second, on the eve of the college entrance examination, due to the long review of candidates and some mental factors, the appetite is generally not very good. However, the best way to ensure physical strength and vigor is to eat less and eat more meals to make up for the required nutrition;

Third, breakfast must not be ignored, it is a very important meal, milk, eggs, soy milk should be the first choice, plus other staple foods;

Fourth, tea and coffee must be in moderation. In order to keep a clear head during the exam, many candidates use tea or coffee to refresh themselves, which sometimes backfires. People who have the habit of drinking tea or coffee at ordinary times had better not increase the quantity, and people who have no habit in this field had better not drink it. (Reporter Hiroko)

How to arrange candidates' diet during the college entrance examination is also a common concern of candidates' parents. To this end, we specially interviewed Dr. Xu Clarification, a nutritionist at Peking University People's Hospital.

Dr. Xu introduced that during the college entrance examination, candidates should pay attention to a balanced diet, maintain good eating habits, and don't overeat.

Breakfast should include high-protein foods, including shrimp, dairy products, bean products, eggs, fish, meat, foods containing polysaccharides, fruits and vegetables.

Dr. Xu introduced that the time for eating and drinking water in the morning should be separated from the time of the exam, and it is best to have two hours.

Speaking of lunch, we advocate eating lightly, not too greasy, so as not to make students sleepy in the afternoon.

Dr. Xu introduced that parents should create a relaxed dining environment for their children at dinner, with diverse food types and balanced nutrition.

In view of the fact that candidates are prone to be nervous during the college entrance examination and a large amount of vitamins C and B are lost, Dr. Xu thinks that they can eat more fresh fruits and vegetables and supplement some vitamin tablets appropriately.

Candidates often have poor appetite and can't eat because of anxiety in the college entrance examination.

At this time, you can drink more milk, eat some fruit or drink some juice to supplement nutrition.

Dr. Xu specially reminded candidates that during the college entrance examination, students should pay special attention to hygiene when eating raw and cold food, so as not to cause diarrhea and affect the exam.