1. Vitamin B, antioxidants, Omega-3 fatty acids and other healthy fats will help improve energy, immune system health and attention. Bananas, almonds and natural peanut butter contain vitamin B. Fruits and vegetables, as well as moderate amounts of dark chocolate and green tea can provide antioxidants for the human body. Tuna, salmon and walnuts contain Omega- 3 fatty acids and can be eaten in moderation.

2. Complex carbohydrates (also known as synthetic carbohydrates)

Complex carbohydrates (also known as synthetic carbohydrates) are more conducive to maintaining physical strength for a long time than white sugar and white bread. Try cereal or whole grains, such as oatmeal, beans or sweet potatoes and brown rice.

3. Foods that nourish the brain and enhance memory

Cabbage: Rich in vitamin B, it can prevent brain fatigue.

Soybean: Rich in yolk and protein. Eating a proper amount of soybeans or bean products every day can enhance memory.

Fresh fish: rich in protein and calcium, especially unsaturated fatty acids, which can decompose cholesterol.

Milk: Rich in protein and calcium, it can provide various amino acids needed by the brain. Drinking it every day can enhance brain vitality.

Egg yolk: Egg yolk contains nutrients necessary for brain cells such as egg yolk, which can enhance brain vitality.

Auricularia auricula: It contains protein, fat, polysaccharide, minerals, vitamins and other nutrients, and is a good brain tonic.

Apricot: rich in vitamins A and C, it can effectively improve blood circulation, ensure adequate blood supply to the brain and help improve memory.

4. Anti-fatigue food

Mushrooms: Eating 200 grams of mushrooms is equivalent to two days of sunshine. Mushrooms are rich in vitamin D. Regular consumption of mushrooms can relieve fatigue.

Carrots and beets: Most people who often feel tired lack iron in their blood. Vegetables such as carrots and beets are not only rich in iron, but also easily absorbed by the human body.

Ginger: The spicy taste of ginger can make the body generate heat from the inside and enhance immune function. Whether it is preserved ginger or ginger, it has the functions of detoxification, refreshing and eliminating fatigue.

Whole grains: Eating more whole grains in summer can replenish potassium lost in the body and effectively prevent drowsiness and listlessness in summer. For example: buckwheat, corn, sweet potato and so on. It can relieve acid-base imbalance, metabolic disorder and the loss of trace elements such as potassium, and can prevent and treat summer sleepiness.

Edamame: edamame is rich in potassium, so you can eat more in summer. For example, cooking edamame with salt water or cooking with edamame can not only relieve fatigue, but also stimulate appetite and replenish physical strength. Soybean is immature, and its nutrition is more easily absorbed and utilized. Soybean needs and stores iron during its growth, which is not only high in iron content, but also easy to be absorbed. It is a very good food source for children, the elderly and women to supplement iron and prevent anemia. In addition, the content of calcium in edamame is also high.

Potassium-containing foods: fresh vegetables and fungi (such as Tricholoma, fresh mushrooms, etc.). ), beans, radish, cauliflower, day lily, bitter gourd, pumpkin, loofah, rape, spinach, amaranth, celery and so on have relatively high potassium content. Among fruits, bananas have the highest potassium content. In addition, seasonal fruits such as cherries, apricots, lychees and strawberries are also rich in potassium. Seafood is also an important source of potassium supplementation, such as kelp, seaweed, marine fish, shrimp skin and so on. In summer, you can also eat some nuts, such as peanuts, walnuts and pistachios, to supplement the lost potassium. Of course, you can also drink more mung bean soup, for heatstroke prevention and cooling, and for potassium supplementation. In addition, after sweating a lot, the human body can also supplement some drinks containing potassium and sodium ions, but don't drink too much boiled water or sugar water immediately to prevent excessive reduction of blood potassium.

What should I not eat during the college entrance examination?

1. Don't eat cold drinks and ice cream during the college entrance examination.

Some candidates are very hot on the road, so they buy an ice cream near the examination room to cool down, because they are already nervous and stressed, and when they catch up with summer, their bodies are as hot as fire. Although eating an ice cream cools down, it will cause gastrointestinal discomfort, gastrointestinal diseases or stomach pains. If cold drinks such as ice cream are unsafe or the quality cannot be guaranteed, the problem will be even bigger. Therefore, try not to eat ice cream and cold drinks these two days.

2. It is not advisable to eat cold dishes during the college entrance examination.

During the college entrance examination, try not to give candidates these cold dishes and braised dishes. Cold salad, first of all, in the cleaning process, is likely to be washed unclean, with bacteria or germs residue; Second, the cold salad is well done, and different dishes have different fungi, which is easy to conflict. Even if there is no conflict, various problems may arise because of unsafe hygiene. Parents and candidates who choose to eat in restaurants should pay more attention not to eat cooked food.

3. It is not advisable to eat diuretic fruit during the college entrance examination.

Now is the season when watermelon and cantaloupe are on the market, but candidates should not eat more, because these two fruits are diuretic, and they will go to the toilet more frequently after eating, which will not only affect the candidates' thinking, but also delay the short examination time. Moreover, if you don't eat well, it is easy to cause gastrointestinal discomfort and even more serious diseases. If you eat at night, you will go to the toilet and affect your sleep. Therefore, parents are advised not to give it to candidates.

It is not advisable to drink coffee during the college entrance examination.

Some sugary drinks are best not to be eaten before meals, which is easy to produce satiety and is not conducive to the amount of food eaten during meals. Candidates can have some tea and coffee before the exam, but it must not be too strong. Strong tea and strong coffee have exciting effects, which will be counterproductive and affect the quality of sleep. Candidates are especially reminded not to drink coffee during the exam, because the effect of caffeine will cause frequent urination and affect candidates' improvisation.

Principles of recipe arrangement in college entrance examination

Breakfast: The best breakfast contains slow-release carbohydrates, such as whole-wheat oatmeal, whole-wheat bread or low-sugar oatmeal, because they can provide slow-release energy. Add protein food, such as milk, yogurt or eggs, to make you feel full for a longer time. The goal on the day of the exam is to include some foods rich in long-chain omega-3 fats, such as smoked mackerel, because they are considered to have the characteristics of promoting the brain. Breakfast should be nutritious, light and delicious, with main and auxiliary dishes, dried and thin dishes, and vegetarian dishes, which are rich in water and nutrition. Small size, high heat; The preparation is time-saving and labor-saving; Try to eat hot breakfast. In breakfast, if starchy food, high-protein food and vegetables and fruits are available, it is a qualified breakfast. It will be a good breakfast if you add a handful of nuts. This kind of breakfast is suitable for candidates. Because it usually takes children more than 3 hours from breakfast to the end of the exam, it is difficult to ensure that they can stably play a high degree of thinking efficiency within a few hours if the breakfast is so-so.

It doesn't matter whether breakfast is Chinese or western. For example, eating two vegetable buns, a bowl of millet porridge, an egg and a handful of strawberries is a good breakfast. Plus a spoonful of walnuts, it is even more ideal.

Lunch: replenish calories in the morning and store calories in the afternoon. As a connecting link, you must eat enough. But whether you are full or not is not overeating, and eight points is the most appropriate. Candidates should choose nutritious foods such as high calorie, protein, fat and carbohydrate.

Dinner: Dinner should be light, low-fat and easy to digest, which is conducive to anti-fatigue and refreshing. If candidates have the habit of reviewing at night, they can eat more meals before going to bed, but don't eat too much. A glass of milk, some biscuits or a banana can increase energy and promote the examinee's sleep. Overeating before going to bed will interfere with sleep, so try to eat the last meal at least 3 hours before going to bed. Then, eat some snacks, such as a bowl of high-fiber cereal similar to porridge before going to bed. If you want to make the grain sweeter, you can add some dried fruits instead of sugar. Avoid caffeinated foods and drinks, such as tea, coffee, cola and chocolate, at least 4 hours before going to bed. Note that some people who are very sensitive to caffeine will still be affected after 12 hours. A cup of hot milk will help you sleep better.