The plan of the day lies in the morning, and the good state of the morning lies in the breakfast. Breakfast must be eaten well to ensure the brain's demand for energy and nutrition in the morning, improve attention and enhance memory.

Recipe recommendation

1, beans (which can be coarse cereal porridge and coarse cereal soybean milk), lean porridge and noodles;

2, all kinds of cakes with stuffing (jiaozi, wonton, pie), egg cakes, eggs, milk or soybean milk;

3, the right amount of fresh vegetables: cold dishes or fruit and vegetable salad.

4, the right amount of nuts: two walnuts, a pistachio or almond. If you can't eat, you can use it as a lunch.

Second, the lunch principle:

1, lunch should be rich, lecithin is essential, you can eat more animal food and vegetables for lunch, especially to supplement unsaturated fatty acids, vitamins A, C, iron, lecithin and other nutrients. The edible oil can be olive oil and soybean oil.

2. Pay attention to color matching and diversified cooking methods in the choice of vegetables. Because of the pressure and hot weather, many candidates have a bad appetite. Seeing food with good color can stimulate their appetite.

Recipe recommendation

1. Meat foods such as eggs, milk, fish, soybeans, poultry, animal liver, shrimp, shellfish and lean meat are very suitable for candidates. It is best to prepare an egg every day, because egg yolk is rich in lecithin, which can replenish brain nutrition in time and improve brain fatigue caused by mental stress.

2. Vegetables and fungus foods, such as mushrooms, kelp, laver, carrots, tomatoes, Chinese cabbage, rape, asparagus, cabbage, leeks, peppers, celery, black fungus, Flammulina velutipes, bitter gourd, pumpkin, amaranth, etc. It is best to ensure that there are 3-5 kinds of vegetables every day, so as to ensure the diversity of food and more comprehensive nutrition.

Third, the principle of dinner

1, dinner should be light and nutritious, not too much.

2, study too late, feel hungry, you can choose to add meals half an hour to an hour before going to bed.

Recipe recommendation

1, porridge made of coarse grains such as millet, oats, mung beans, black beans and lotus seeds. Millet is rich in tryptophan, which can promote brain cells to secrete a sleepy neurotransmitter-serotonin, temporarily inhibit brain activity and make people fall asleep easily.

2, fish, lean broth, vegetables and tofu soup and other digestible foods.

3. Fresh vegetables are also essential in the evening.

In addition, some candidates review books until late at night. If you are hungry at night, you can eat supper 30 minutes before going to bed, such as hot milk, black sesame paste, red date lotus seed soup, millet porridge, apples, bananas and so on.

Extended data

Six kinds of food for strengthening the body and strengthening the brain

1, eggs

Protein of eggs is high-quality protein. Egg yolk is rich in lecithin, triglyceride, cholesterol and yolk protein, which plays an important role in nerve development, enhancing memory, strengthening brain and improving intelligence.

2. 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.

3. honey

Honey is sweet and has the effects of nourishing, moistening dryness and detoxifying. But also contains various vitamins, trace elements and 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.

4. Walnut

Walnut is rich in unsaturated fatty acids, which can avoid cerebral vascular occlusion, strengthen brain and improve intelligence. It is necessary for students who are preparing for exams or friends who have been working in a mental environment for a long time to prepare walnut dew or walnut powder with them. Walnuts can also supplement brain English, enhance memory and eliminate brain fatigue. But walnut is a kind of dry food, so you can't eat too much, otherwise it will easily cause constipation and nosebleeds.

5.bananas

Phosphorus is called the salt of wisdom, and bananas contain phosphorus. At the same time, bananas are an excellent source of tryptophan and vitamin B6. It is also rich in minerals and high-quality protein, among which the potassium ion content is the highest, and a medium banana contains 45 1 mg of potassium. Eating bananas can strengthen the brain, improve eyesight and refresh the mind.

6, deep-sea fish

Such as salmon, herring, tuna, etc. Deep-sea fish are rich in omega-3 fatty acids, which contribute to brain development and maintain normal brain function. Studies have shown that people who eat more fish have a much lower degree of brain function decline than those who don't eat fish.

People's Daily Online-Eat more than 6 kinds of food to strengthen the body and brain before the college entrance examination.

People's Network-What to eat in the college entrance examination? Keep this recipe recommended by candidates.