The college entrance examination is coming! Candidates review their lessons nervously, and their brains are like tight arrows. Only by providing nutrition to the brain in time at this moment can we restore the fatigue of the nervous system, ensure the learning efficiency and give full play to improvisation. So what nutrition does the brain need? How can we equip candidates with three meals a day to refuel their brains?

Dakao nutrition catering

Lipids-make you smarter

Lipids are important components of brain cells, which can promote the development of cranial nerves and the formation of myelin sheath of nerve fibers, and ensure their good functions. For example, DHA can obviously improve memory and judgment. However, 40% ~ 50% of lipids are unsaturated fatty acids that cannot be synthesized by human body itself and must be continuously supplied by food.

The food of unsaturated fatty acids is mainly deep-sea fish, especially fish brain, fish eye, fish intestine, fish oil, seal oil and carnivore fat. Other foods rich in lipids needed by the brain are bean products, mushrooms, walnuts, sesame seeds, sunflower seeds, pine nuts, peanuts, vegetable oils, animal brains, bone marrow, egg yolks and so on.

Acetylcholine is the main substance of brain nerve information transmission. When candidates are nervous about using their brains for a long time, the consumption of acetylcholine increases sharply. When the supply of acetylcholine is sufficient, the brain is sensitive and active, which can quickly restore the memory of decline. If acetylcholine is lacking, thinking and memory will decline, and the ability of analysis, synthesis, judgment and reasoning will decline, resulting in poor academic performance. Egg yolk, fish, meat, soybean and liver are all rich in acetylcholine, especially egg yolk, which contains more lecithin and can release more choline after decomposition. Therefore, it is best for candidates to eat some food such as egg yolk, meat and beans every day, which is conducive to the development of intelligence.

Happy dishes (egg yolk tofu)

Ingredients: 1 piece of north tofu, 3 pieces of red salted duck egg yolk.

Accessories: garlic sprout (fine) and dried seaweed.

Seasoning: onion, ginger, salt, chicken essence, cooking oil, sugar, cooking wine, sesame oil and chicken soup.

Exercise:

1. Dice tofu, blanch with boiling water to control dryness, and season with salt and chicken essence;

2. Soak dried seaweed in clear water, wash and cut into powder, wash and cut garlic sprout, onion and ginger into powder, and beat salted duck egg yolk into egg yolk powder;

3. Put oil in the pan, stir-fry onion and Jiang Mo, stir-fry tofu, garlic sprouts and dried seaweed. Add chicken soup, cooking wine, sugar, salt, chicken essence and sesame oil, and sprinkle with egg yolk powder when collecting juice.

Protein-the secret of improving intelligence

Protein is the material basis of brain cells and presides over the process of brain excitation and inhibition. Students' learning, memory, language, thinking and other intellectual activities are all related to the supply of protein, and the metabolism of brain cells also needs protein to supplement. During the period when candidates are preparing for the college entrance examination, the nervous system of the brain is running nervously, and there is a strong demand for protein. Eating rich whole protein will enhance memory.

There are many protein in educational food: sesame, Gordon Euryale, chicken heart, Gordon Euryale, auricularia, cuttlefish, horse meat, ham, tea, sheep kidney, chicken, cheese, eel, pig's trotters, pomfret, sea cucumber, lotus root, mung bean, sheep heart, pig heart and day lily.

An example of a dish, a palm and a dried Kun (sweet and sour trotters)

Material: fresh pig's feet 1 ~ 2.

Accessories: preserved plum and pickled soybean.

Seasoning: onion, ginger, chicken essence, rock sugar, salt, sesame oil, cooking wine, soy sauce and vinegar.

Exercise:

1. Scrape the toenails from the pig's feet, cut them into two pieces and soak them in cold water 1 hour. Blanch pig's trotters with boiling water until they change color, and then take them out;

2. Wash onion and ginger, cut onion and ginger;

3. ignite in the pot, add water, add pig's trotters, onions and ginger. After boiling for 10 minute, pour in soybeans and preserved plum, simmer for 40-60 minutes with low fire, add soy sauce to make the soup slightly colored, add crystal sugar, chicken essence, vinegar and salt when the soup is thick, and pick out onion and ginger.

Vitamins-Enhance the vitality of brain cells

Vitamin C urges brain cells to replenish oxygen and nutrients in time during their activities, thus improving brain acuity. If vitamin C is deficient, the neural tubes of the brain are easily blocked, loosened and thinned, and even lead to decreased activity and dysfunction of brain cells. Foods rich in vitamin C include bitter gourd, bell pepper, Chinese cabbage, cauliflower, rape, pea seedlings, fresh dates, kiwi fruit, hawthorn and citrus. There are longan, medlar, cherry, tea, lotus root and so on with more vitamin C content in educational food.

B vitamins form various coenzymes, participate in the normal metabolism of heating nutrients, regulate physiological functions, and ensure the energy supply of the brain and the formation of nerve conduction substances. Brain-nourishing foods rich in B vitamins include walnuts, sesame seeds, day lilies, quail meat, eels, crabs, animal viscera, lean meat, eggs, milk, green vegetables, edible fungi, algae and beans.

Vitamin A can promote the development of the brain and the whole body. Educational foods rich in vitamin A include animal liver, eggs, crabs, milk, cheese and so on.

Vitamin E has a strong antioxidant effect, which can prevent the generation of peroxide in the brain and prevent the decline of brain and body vitality. Foods rich in vitamin E include vegetable oil, sesame seeds, peanuts, potatoes, chicken and eggs.

Sample dishes have a bright future (oily eel paste)

Ingredients: 200g cooked eel.

Accessories: chives 100g, minced ginger and garlic 1 tablespoon, 6 slices of tender ginger and 2 parsley.

Seasoning:

1. 2 tablespoons of soy sauce, 0 tablespoon of 65438+ cooking wine, half a spoonful of sugar, half a spoonful of vinegar, half a spoonful of salt, a little pepper and half a spoonful of water starch.

2. 1 tablespoon sesame oil and half a tablespoon salad oil.

Exercise:

1. Shred eel, washed leek, cut into small pieces, shredded tender ginger, soaked in water, and chopped coriander;

2. Heat 2 tablespoons of oil in the pan, add eel and leek, and add seasoning 1 for seasoning. After frying, take it out and plate it.

3. Pull the eel out of the dish, leave a blank in the middle, add minced ginger and garlic, heat seasoning 2 in the pot, pour it into the middle of the eel, add tender shredded ginger and coriander on both sides of the dish, and mix well when eating.

Minerals-regulating the physiological functions of the brain

Minerals are important substances that regulate the physiological functions of the brain, among which calcium and iron are particularly important.

Calcium can ensure the persistence of brain power, inhibit the abnormal excitement of brain nerve, keep calm, improve judgment and eliminate mental fatigue. When you are short of calcium, you will be nervous, irritable, inattentive, trance and thoughtless. Foods rich in calcium include milk, eggs, shrimp, bean products, sesame paste, walnuts and so on. Foods containing more calcium in educational supplies include sesame seeds, bitter herbs, longan, Euryale ferox, yam, medlar, chicken heart, auricularia, cuttlefish, jujube, tea, sheep kidney, cheese, eel, millet, pomfret, lotus seeds, mung beans, cress, lotus root, sheep heart, day lily, milk, etc.

Iron is a component of human red blood cells, and iron compounds will transport oxygen to the brain in time. Anemia can cause mental retardation. Iron-rich foods include liver, sesame paste, black fungus and bean products.

Magnesium can inhibit nerve excitation and prevent hyperreflexia or hyporeflexia. Foods rich in magnesium include green leafy vegetables, nuts and brine tofu.

Example dish Zhuangyuanhe Decoction (Zhugan Decoction)

Material: 200g of pig liver.

Accessories: 2 Chinese cabbages and 2 slices of ginger.

Seasoning: 1 tablespoon wine, half a tablespoon salt.

Exercise:

1. Slice the pig liver, soak it in clear water, change the water several times, and take it out when the pig liver turns white (you can also scald the pig liver with boiling water instead of this step);

2. Add 5 cups of water to the pot, bring to a boil, shred ginger, add pork liver, pour 1 tbsp wine, and simmer for 5 minutes;

3. Wash the Chinese cabbage, cut it into small pieces, put it in the soup and cook it together, add salt to taste, and turn off the fire.

Sugar (carbohydrate)

-Replenish brain energy

The examinee's knowledge is stored in the brain. In the limited examination time, candidates should rely on good memory and quick thinking to complete the examination. The functional activity of brain cells is the most vigorous in various organs of human body, and glucose provides activity energy for brain cells. Glucose can maintain the normal function of the cranial nerve system, enhance endurance and improve learning efficiency.

In fact, as long as we eat regularly, three meals a day can ensure the supply of sugar, because the food we usually eat contains enough sugar to meet the needs of the whole body and mental activities. Sugar-containing brain-nourishing foods include: flour, rice, potato, lotus root starch, longan, Euryale ferox, jujube, auricularia, litchi, yam, medlar, lily, tea, sea cucumber, mung bean, day lily, coix seed, brown sugar and honey.

There are one hundred ways to make dishes (chicken fire lily)

Raw materials: fresh lily150g.

Accessories: 50g cooked ham and 50g cooked chicken breast.

Seasoning: onion, pepper, cooking oil, salt, chicken essence.

Exercise:

1. Break fresh lily into petals, wash, shred ham, shred chicken breast, wash onion and cut into powder;

2. ignite the pot, add water, boil the lily, take it out, drain it and put it in a vessel. Add shredded ham, shredded chicken, salt, pepper and chicken essence and mix well;

3. Put oil in the pot, add chopped green onion after the oil is hot, stir fry and pour the oil on the mixed lily, stir well.

A diet that helps to recover from brain fatigue

breakfast

lunch

dinner

The Quaker's name for Sunday

Diced meat steamed bread

Walnut sesame lotus seed porridge (walnut kernel, black sesame, lotus seed, rice)

Salted Duck Egg

Fried tofu (tofu, pork fat and lean meat, green garlic sprouts)

Spinach with ginger sauce

Mix (cooked) rice with millet.

Shredded pork soup noodles

Cold auricularia auricula (auricularia auricula, tremella, auricularia auricula, carrot)

the next day

Sesame paste flower roll

Soybean sprouts and pig blood soup (soybean sprouts, pig blood, garlic)

Fried fish sticks

Stewed broad beans with Tricholoma (Tricholoma, broad bean petals, bamboo shoots)

rice

Fried potatoes with shredded pork (pork, potatoes)

Shaoxing chicken porridge (chicken, rice)

Jujube bean cake

the third day

Jiarou sesame seed cake

Lettuce salad

Homemade egg soup (eggs, spinach, vermicelli)

Shandong Bao (flour, flour fertilizer, minced meat, Chinese cabbage)

Sliced pork soup with loofah (loofah, lean pork)

Cowpea mixed with sesame sauce (cowpea, sesame sauce)

Mutton yam soup (mutton, yam, medlar)

steamed bread

The fourth day

Hamburgers (buns, ground beef, eggs)

Milk porridge (milk, cereal, sugar)

Western kimchi (cabbage, carrot, onion, cucumber)

Stewed chicken balls (chicken breast, tofu, starch)

Four shredded cold dishes (meat, instant noodles, cucumber and carrot)

Steamed twisted coil

Crispy crucian carp

Hot and sour lettuce (lettuce, fungus, shredded pepper, sugar)

Red beans and rice

Fifth day

Egg cakes (egg cakes, eggs, onions and pickles)

Winter melon porridge (winter melon, rice, ham)

Fried duck liver (duck liver, spinach heart, water-borne fungus)

Spicy asparagus (asparagus, dried red pepper, garlic paste, pepper)

steamed bread

Pork fennel jiaozi (flour, pork, fennel, shrimp skin)

Sugar-doped tomato

sixth day

Ma Rong steamed stuffed bun (flour, sesame seeds, white powder)

milk

omelette

Mixed tomato

Stir-fried diced meat, carrots, cucumbers and eggs.

Sour and hot belly silk soup (cooked belly, winter bamboo shoots, water-soaked fungus)

millet

Fish tofu (tofu, fresh fish, vegetables)

Spicy kohlrabi (kohlrabi, Chili powder, spicy powder)

Mung bean rice

Seventh day

Sanjiaotangbao

Shredded mustard tuber

milk tea

egg custard

Braised shrimp

Amaranth with garlic paste

rice

Tangyuan (shrimp, minced meat, vermicelli, leek)

Mustard spinach

Editor: Xiaoqiu