It is getting closer and closer to the day of the college entrance examination. During this period, students' review tasks are heavy, their brains are in a state of high tension, their bodies consume a lot of energy, and their appetite is often poor. In addition, the law of life is disrupted, their body's disease resistance is reduced, and they are prone to illness. Therefore, it is very important to arrange the diet and nutrition at this stage to ensure the examinee's health and keep the brain in good condition.

Generally speaking, under normal circumstances, human blood is alkaline, and it is acidic when the brain is overworked or the physical strength is exhausted. Therefore, if you prefer to eat acidic food for a long time, it will make your blood acidic, and your brain and nerve functions will easily deteriorate, causing memory loss. Foods containing phosphorus, chlorine and sulfur are all acidic foods, such as rice, noodles, fish, meat, duck eggs, peanuts and sugar. Regular consumption will acidify the blood; On the contrary, foods containing sodium, calcium and magnesium are alkaline foods. Kelp is the most alkaline, so you can eat more kelp. In addition, some dried fruits, such as cashews, walnuts and sprouts, are rich in protein, fat, vitamins A and E, and minerals such as calcium, phosphorus and iron, which are helpful to people's memory. Pay attention to food hygiene to prevent the occurrence of gastrointestinal infectious diseases.

Eat more staple food before the exam. You can also eat more fruits, especially berries with more glucose, such as grapes and strawberries. If your appetite is too bad, you can take some multivitamin glucose properly. Ensuring adequate protein is good for physical and intellectual development. Usually, students need 70~80 grams of protein every day, which can be increased appropriately when reviewing exams. In protein, protein among animal foods, such as milk, eggs, fish and meat, is the best. Soy protein is also a high-quality protein, so eat more soy products. Proper intake of fat can enhance memory. Fat contains phospholipids and cholesterol. Phospholipids include lecithin and cephalin, both of which are essential substances for brain memory function. Phospholipid is the main component of adenosine triphosphate and an indispensable high-energy substance for energy metabolism of brain cells. Cholesterol is also necessary for brain activity, especially for students. Therefore, it is harmless for teenagers to eat some high-fat foods properly. Of course, people with hyperlipidemia or obesity should pay attention to control. Phospholipids mainly exist in animal foods, such as milk, eggs, animal liver, lean meat and bean products. (Sun Lihua Morning Post)

As the examination period approaches, parents who want to be "logistics ministers" are very worried about their children's diet before the exam. To this end, the reporter specially visited relevant experts in several hospitals in Chengdu, and now summarizes the suggestions of experts for the reference of candidates and parents.

Three Misunderstandings of "College Entrance Examination Menu"

Myth 1: Big fish and big meat serve.

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. Delicious food is endless, and they even serve candidates with big fish and meat all day.

Experts believe that if there are big fish, big meat and delicacies every day before the exam, the child's stomach may not be used to it, which will lead to diarrhea, discomfort and loss of appetite. And 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 reduction of oxygen supply to the blood in the brain will lead to dull brain and slow thinking.

Myth 2: The recipe has changed face.

Some parents like to prepare special meals for their children before the college entrance examination. Experts pointed out that changing recipes before the exam is a taboo for candidates. The reason is that the diet has changed greatly, and the stomach needs a certain adaptation period, which is easy to affect the physical state.

"Don't change the law of daily life, the college entrance examination should also be a normal diet. Nowadays, the general family diet is full of nutrition, so there is no need to make special arrangements for the so-called college entrance examination. Don't suddenly eat some unfamiliar food or food that you don't eat often three days before the special exam. " Experts tell you to eat less gas-producing and sour foods before the exam, such as leeks, sweet potatoes and carbonated drinks.

Myth 3: supplements are the most nutritious.

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. In this regard, experts expressed concern that most health care products are sweet, and excessive intake will directly affect eating. In severe cases, it leads to bitter taste, tasteless food and no hunger.

"Three Taboos" of Diet before Exam

One: avoid greasy stimulation.

Candidates should not eat a lot of greasy animal food, fried food is easy to make people feel full, thus affecting the intake of other foods. Candidates are forbidden to drink strong tea, coffee and other stimulating drinks, especially some candidates who drink these drinks on an empty stomach are more likely to hurt their health, easily lead to stomachache and can't concentrate on preparing for the exam.

Two: avoid partial eclipse and eat less.

Candidates' nutritional intake during review should aim at ensuring the healthy operation of the cranial nerves, and at the same time ensure the provision of nutrients needed by the body and enhance their own resistance. Candidates who have the habit of partial eclipse should try their best to get rid of this habit, and parents should try their best to have more varieties and good taste when preparing their diet, and at the same time pay due attention to the intake of high-quality protein.

Three: Avoid soup and rice.

Some candidates like to drink soup and soak in rice, which is extremely undesirable. As the saying goes: "The soup that makes rice is chewy." This way of eating makes it too late for saliva to fully mix with food, and food is "washed" into the stomach. At the same time, it also dilutes saliva and gastrointestinal digestive juice, which affects gastrointestinal digestion and absorption function and easily causes stomach problems. However, drinking a small amount of soup while eating can moisten the mouth, harmonize the taste, stimulate appetite and stimulate the secretion of digestive juice, which is beneficial to digestion and absorption.

"three needs" before meals

One: You need to drink more water.

Ensure daily water intake. Adequate water can ensure smooth blood circulation and timely supply of oxygen needed for brain work. Never drink drinks, but drink water. Drinking water is also particular. Generally, drink a small amount of water many times, and don't wait until you are thirsty.

Two: You need to eat more fruits and vegetables.

It's hot before the exam, and people get angry easily. Eating more fruits can not only supplement various nutrients, vitamins and minerals, but also effectively prevent getting angry. Generally speaking, vegetables should be kept at 300-400 g every day, and fruits should be eaten every day. Among vegetables and fruits, green and orange are the best foods, so you can eat more.

Three: Eat less and eat more.

Eating less and eating more meals will not only help reduce the tension and fatigue of candidates, but also reduce anorexia. On the premise of controlling the total amount, increasing the number of meals and changing three meals a day to four or five meals a day can not only reduce anorexia, but also absorb the nutrients that candidates need in one day. (Huaxi Dushi Bao)

Experts teach you to match skillfully

What should you pay attention to in your diet these days? The reporter interviewed Liang, a nutritionist in 302 Hospital today. Dr. Liang reminded the majority of candidates and their parents that they should attach great importance to the dietary nutrition of candidates these days, make reasonable nutritional supplements to candidates every day, pay attention to dietary collocation, and improve the appetite of candidates, so as to meet the special nutritional needs of the body during the examination and ensure the normal level of candidates.

Dr. Liang said that during the examination, many candidates have undergone tremendous physical and psychological tests. The brain will excite sympathetic nerves, stimulate the pituitary gland to release adrenocorticotropic hormone, and promote the secretion of various hormones in the body. Adrenaline has the greatest influence on candidates, which will increase their blood sugar, heart rate, blood pressure and breathing. Severe cases can lead to loss of appetite, insomnia, headache, indigestion, diarrhea or constipation. Moreover, during the examination, each candidate's brain is always in a state of high-speed thinking and needs to consume a lot of nutrition. Therefore, candidates should make nutritional supplements in time. Usually breakfast, lunch and dinner account for 30%, 40% and 30% of the total daily energy intake, respectively. The meals prepared by schools or parents for candidates every day should meet the following requirements: sufficient energy, protein and carbohydrates, especially high-quality protein, and pay attention to supplementing candidates with multivitamins and anti-free radical nutrients.

Candidates must have breakfast.

Some students get up before dawn and want to use the hours before the exam to "gamble" and have no time to take care of breakfast. In this regard, Dr. Liang pointed out that candidates must have breakfast no matter how busy they are in the morning.

Because the examinee's body has been consumed overnight, the nutrients in the body have been exhausted, and various metabolites in the body have accumulated in the body; Candidates should walk into the examination room in the morning. Almost all the energy the brain needs comes from breakfast. If there are not enough nutrients in the body to meet the needs of the body, then the brain will use other substances to supply energy, which will have some side effects and affect the test results. So candidates should not only eat breakfast, but also eat well. The basic requirements of breakfast are: proper energy, proper protein and sufficient carbohydrates. Carbohydrate is mainly provided by staple food and refined sugar.

Dr. Liang suggested that candidates should not eat or eat less sweets during the examination. Because sweets will inhibit the appetite of candidates to a certain extent, so that the total energy intake of the body is reduced, and too much sugar will make candidates feel tired and tired. For breakfast, it is recommended to eat some starchy foods such as steamed bread, bread, bean bags and porridge. These complex carbohydrates provide energy for candidates. High-quality protein is mainly provided by eggs, milk or yogurt, floss, soybean milk or other bean products. In addition, it is best to have vegetables for breakfast, which can not only enhance the appetite of candidates, but also supplement some vitamins. Vegetables are alkaline foods, rich in minerals such as potassium, calcium and magnesium, which can neutralize acid free radicals produced by food metabolism, especially meat and eggs, thus reducing the fatigue of candidates. It is best to eat breakfast 20 to 30 minutes after getting up, and pay attention to supplement at least 600 ml of water. Avoid all kinds of fruit juice drinks with high sugar content. It is recommended to drink electrolyte drinks, which can not only provide moisture, but also supplement some minerals, which can be described as the best of both worlds.

Pay attention to the reasonable collocation of lunch and dinner.

Lunch and dinner are the relay stations for candidates' energy in a day. I believe that most families will attach great importance to ensuring adequate energy supply and nutrition for lunch and dinner, attaching importance to the collocation of recipes, and ensuring adequate protein for candidates. Animal protein is a kind of high-quality protein, and its amino acid structure is reasonable and easy to be absorbed by human body. The ideal food rich in protein should include lean meat, poultry, fish, eggs, milk and bean products. Vegetables are essential. When making lunch and dinner for candidates, schools or parents should pay attention to the color matching of meals. Only when the color matching of meals is reasonable can the nutritional value of meals meet the nutritional needs of candidates. In addition, it is necessary to supplement some B vitamins properly. Anti-free radical nutrients are also essential to relieve the pressure of candidates. These nutrients mainly include vitamins E, C and β-carotene. Fruits such as kiwifruit and fresh dates, vegetables such as rape and cauliflower are rich in vitamin C, and carrots and tomatoes are rich in β-carotene, so it is recommended to take them properly. In addition, soybeans and bean products are rich in B vitamins.

Some candidates have a soft spot for foreign fast food in order to save trouble. Dr. Liang reminded these candidates to choose carefully. He said that foreign fast food is basically a food with high protein, high calorie, high fat and low vitamins, which easily leads to nutritional imbalance and is not good for exams. In addition, candidates must pay attention to food hygiene these days, and it is best not to go to roadside food stalls or restaurants with dirty sanitary conditions. During the exam, if the weather is hot and the temperature is high, candidates had better not eat leftovers, because these foods are easy to deteriorate. Do not import food that has not been thoroughly cleaned.

Diet: Candidates have three meals to refuel at home.

Here, I recommend a few suitable candidates and parents. I wish all candidates a smooth life.

Shrimp and egg-wrapped rice

Ingredients: white rice, minced onion, shrimp, Jiang Mo, egg juice, tomato sauce, sugar, salt and white pepper;

1. Blanch the shrimp in boiling water, dice the onion and mince the ginger;

2. Add 1 tablespoon oil to the pot, add chopped green onion, stir fry until fragrant, add shrimp, add seasoning, stir fry with rice, and add chopped green onion for later use;

3. Fry the egg juice into egg skin, put it in the fried dish after dinner, and pour a little tomato sauce when eating.

Features: beautiful and soft appearance, fresh and fragrant taste. Eggs are rich in protein, which is an indispensable nutritional supplement for candidates.

Salmon mixed with tofu

Ingredients: 1 piece of nutritious tofu, 1 piece of salmon, a little salt, flour, chopped green onion, a proper amount of soy sauce, sesame oil and vinegar, diluted with cold boiled water to make a paste.

Method:

1. Spread a little salt on salmon, cut into pieces, dip in flour, and fry until crisp;

2. Sprinkle the fried salmon on the tofu, pour the sauce and sprinkle with chopped green onion. Features: elegant shape, sweet and sour taste, suitable for both hot and cold. Tofu is a kind of nutritious brain-nourishing food, which is of great benefit to candidates to supplement their mental consumption.

Dry steamed pumpkin

Ingredients: 500g of pumpkin, 50g of rice flour, 50g of starch, 5g of ginger, 5g of garlic, 20g of hot sauce, 5g of sugar 1 0g, 5g of pepper noodles, 20g of garlic sprouts, 2g of monosodium glutamate, 0g of soybean oil100g, oiled paper1piece, and refined salt 3.

1. Wash pumpkin, remove pedicels, peel and seeds, cut into pieces with a length of 12 cm, a width of 5 cm and a thickness of 4 mm, marinate them with salt, roll them with rice flour and starch, fry them in a soybean oil pan until they turn yellow, take them out, put them in a steaming bowl, add pickle juice, seal them with oil paper, and put them in a steamer.

2. Wash the green garlic seedlings, cut them into horse ears, and cut the ginger and garlic into pieces for later use.

3. Put the soybean oil in a wok, heat it, add the hot sauce, stir fry slightly, then add the ginger and garlic slices, sugar, monosodium glutamate, Chili noodles and steamed pumpkin slices, stir fry quickly, take it out of the pan, put it in a plate, and pour in sesame oil.

Features: spicy and slightly sweet, salty and sour, easy to digest. The nutritional value of pumpkin is mainly manifested in its rich vitamins, among which carotene and vitamin C are high. In addition, it contains a certain amount of iron and phosphorus. These substances play an important role in maintaining the physiological function of the body.

Crispy three silk

Ingredients: cabbage, carrot and green pepper.

Seasoning: salt, Jiang Mo, garlic paste; Prepare red pepper, pepper, fennel and salad oil;

1. Wash the vegetables, drain the remaining water, cut into filaments, sprinkle with salt for 5- 10 minutes to kill the smell, skim off the remaining water, sprinkle with Jiang Mo, garlic paste and monosodium glutamate, mix well and plate;

2. Wipe a few pieces of pepper, 2-3 petals of star anise and red pepper with a dry cloth and cut into filaments. Put it in a small bowl, mix the hot vegetable oil (both sesame oil and peanut oil), cool it and pour it on the shredded vegetables.

Features: white, green, yellow and red are dazzling, crisp and refreshing, rich in vitamins, low in sugar and fat, and beneficial to health.

Fish-flavored bitter gourd

Ingredients: 500g bitter gourd, bean paste 1 tablespoon, 30g shredded onion, shredded ginger and minced garlic, 2 red peppers, and proper amount of sesame oil, soy sauce, sugar and vinegar.

Making:

1. Remove the pedicel of bitter gourd, cut it in half, remove the pulp, cut it into filaments, blanch it in boiling water, take it out and soak it in cold water; Pedicels and seeds of red pepper are removed, cut into filaments and soaked in blanching water for later use.

2. Heat the wok, add about 2 tablespoons of oil to heat it to 50%, add shredded onion, shredded ginger and minced garlic and stir-fry until fragrant, then add bean paste and stir-fry red oil, then add soy sauce, sugar and vinegar, and let it cool to make sauce.

3, bitter gourd shredded, Chili shredded into a plate, topped with soy sauce, sesame oil, mix well.

Features: crisp and clear taste, rich fish flavor. Bitter gourd can benefit gallbladder, moisten liver, induce diuresis, relieve summer-heat, relieve hangover, help digestion, prevent colds, and treat laryngitis and wind-heat cough. Balsam pear tea is rich in vitamins B 1, C and various elements and minerals, which is very suitable for the pre-inspection of this SARS epidemic this year.

Multiflavor cucumber

Ingredients: cucumber, dried pepper, a little ginger, half a teaspoon of sesame oil, 1 teaspoon of soy sauce, 4 teaspoons of sugar, 2 teaspoons of vinegar, and appropriate amount of salt.

Making:

1. Wash cucumbers, cut each cucumber into 4 pieces, then cut into hob pieces, put them in a bowl, add appropriate amount of salt and mix well, and drain for about 10 minute.

2. Remove seeds from dried chilies and cut into filaments; Wash ginger, peel and cut into filaments;

3. Add 1 tbsp of oil into the wok, heat it, pour in dried shredded Chili and shredded ginger, stir-fry until fragrant, then add soy sauce, sugar and vinegar, slightly boil it into juice, add sesame oil, stir well, and pour it into a bowl for later use; 4. Put the pickled cucumber slices into a seasoning bowl, mix well, marinate for 20 minutes, and serve.

Note: for the beauty of dishes, white vinegar can be used instead of ordinary black vinegar; When frying shredded pepper and ginger, the oil temperature should not be too high.

Features: sour and crisp, clear mouth, greasy, and helpful for digestion. Light taste can alleviate the heat brought by hot summer, which is more conducive to candidates to concentrate on reviewing their lessons.

Fried shrimps with peas

Raw materials: 250g shrimp, tender peas 100g, 25ml chicken soup, cooking wine 10g, refined salt 1g, monosodium glutamate 1.5g, wet starch 5g, soybean oil 750g (actual dosage 50g) and sesame oil1.

Making:

1. Wash the tender peas, put them in a boiling pot and blanch them with light salt water for later use;

2. Heat the wok and add the soybean oil. When it is 30% hot, put the shrimp into the wok, spread it out quickly with bamboo chopsticks, fry for about 10 second, pour it into the colander, and control the oil (when frying, master the hot wok and cool the oil, so it won't stick to the wok soon);

3. Leave 25 grams of base oil in the pot, heat it, add pepper, stir fry a little, add peas, stir fry a few times, then cook cooking wine, chicken soup, salt and monosodium glutamate, then add shrimp, thicken it with wet starch, turn the pot over a few times, pour sesame oil on it, and take it out.

Features: white and tender shrimp and Qing Xiang peas. Shrimp is nutritious and brain-nourishing. Pea is mainly composed of albumin and globulin, and contains 8 kinds of amino acids necessary for human body, which is a good product for supplementing nutrition.

A day's recipe

■ Breakfast: 200-250ml fresh milk, eggs 1 piece, spiced peanuts, a certain amount of cakes, and some fruits with high sugar content such as bananas after meals.

■ Lunch: Steamed fish with some sugar, tomato tofu, stir-fried mushrooms, rice, steamed bread and mung bean soup.

■ Dinner: fried shredded pork with fungus, fried shredded pork with potato, roasted shrimp with wax gourd, three pieces of warm fried shredded pork (beans, yuba, vermicelli) and red date porridge.

■ Nightingale: It is best not to stay up late on the eve of the college entrance examination. If you stay up late, be sure to get enough protein, vitamin C and glucose. Snack can be supplemented with noodles, eggs, cauliflower, bitter gourd, hawthorn and so on.

skill

● Don't eat low-sugar and diuretic fruits for breakfast before the exam, but 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.

● After a test, drink some salt water to promote digestive juice secretion and gastrointestinal peristalsis.

● It is best to "eat less and eat more meals", mainly light, and don't eat too much, otherwise it will cause insufficient blood supply to the brain and easily cause fatigue.

● You should eat some fruit and supplement potassium and sodium for half an hour after meals.