Every year, many people are very concerned about their children's college entrance examination diet. In recent years, the public has gradually realized that a reasonable diet is the most nutritious, which comes from "highly nutritious food". This can make children pass the exam more comfortably and smoothly.

Reasonable nutritious meals for candidates are not mysterious. Just considering the importance of the college entrance examination to candidates, we should make some efforts to ease the tension of candidates (and parents), meet the needs of energy and various nutrients, stabilize our mood and ensure sleep.

From the preparation period before the exam to the end of two days (or three days) of the exam, you can refer to two sets of fine recipes at the end of the article to adjust and adapt.

First, breakfast

1. staple food

Breakfast must have a staple food rich in carbohydrates, which can provide necessary energy for the brain and nerves. But you can't overdo it. Too much may cause drowsiness and acid reflux.

2. Calcium

Supplementing enough calcium from milk and cheese for breakfast not only helps to make up for the loss of calcium in the body at night, but also promotes the activity of some enzymes in the body, regulates the activity of enzymes, participates in the physiological activities of nerves and muscles and releases neurotransmitters, helping candidates to maintain their agile thinking ability.

vegetables

It is important to eat vegetables for breakfast. The rich vitamins and minerals in vegetables can promote metabolism and energy conversion, maintain the normal osmotic pressure of cells, maintain the elasticity of cardiovascular and cerebrovascular diseases, and help ease the tension of candidates. Vegetables are rich in vitamin C and folic acid, which, like milk, are very helpful for stabilizing mood and maintaining peace of mind.

4. Quality protein

Eggs: It's not realistic to fry meat dishes for breakfast, but it's good to have an egg.

Beef: You can also prepare a small amount of homemade braised beef. Eating two or three tablets for breakfast will make you hungry, and it is rich in B vitamins, which is also very helpful to promote the absorption of other nutrients.

5. A small amount of fruits and nuts

Fruit: a small amount of fruit can be added to breakfast according to the situation. The content of various water-soluble vitamins and minerals in fruits is particularly high, and it can be digested and absorbed quickly.

Nuts: Proper amount of nuts can supplement rich fat-soluble vitamins and phospholipids, help the body to synthesize choline and promote information transmission between neurons.

Second, lunch.

1. No specialization.

The most important thing is to be consistent with the examinee's daily eating habits, and must not suddenly engage in specialization. Eating comfortably, without uncomfortable reactions, is the most important thing to ensure hygiene.

2. Eat until 70% to 80% full

Lunch is the most important thing for the exam. After a hard morning's work, I will face severe challenges in the afternoon, but it is not appropriate to eat and drink at this time. I'll be miserable in the afternoon when I'm full of fat, or I won't be able to sleep! Because the main job of the body is to digest food, the blood circulation of the brain will be relatively weakened, which is very unfavorable for using the brain calmly.

So just eat 70% to 80% full for lunch. You can eat some fruit and drink some yogurt to supplement your nutrition after the exam.

3. Light and not greasy

It is not recommended to eat too spicy and greasy meals during the exam, which not only makes the body indigestion, but also is not conducive to calming down and calming down the exam.

Third, dinner.

1. Eat more soy products and less meat.

Eating too much meat for dinner is not recommended. Proper amount of meat or replacing meat with bean products is also a good choice, which can make you review and sleep with peace of mind.

Step 2 eat more coarse grains

During the exam, candidates are prone to anxiety, and some light food is essential. We can use coarse grains rich in B vitamins and dietary fiber, such as millet, red beans, purple rice, yam and coix seed.

3. Ensure fresh fruits and vegetables

You can also use fresh fruits and vegetables rich in vitamins and minerals to help digestion, supplement antioxidants and protect your eyes.

Four-day or two-day boutique recipe demonstration

Here are two excellent recipes, so try them. Some dishes may have different tastes or habits and can be flexibly adjusted according to the actual situation.

Formula 1

Breakfast? 7:00~7:30

3 red bean paste buns, 1 boiled egg.

Cheese 15g (one slice) and a bowl of lettuce and pork liver porridge.

Cashew kernel 15g, kiwi 1, tomato.

Lunch? 12:00~ 12:30

A bowl of purple rice is served twice (100g raw rice and purple rice).

Curry fish pieces (50 grams of potatoes, 75 grams of perch pieces, 20 grams of fresh mushrooms)

Stir-fried cabbage with dried coriander (30g of dried coriander, 200g of cabbage and 30g of carrot).

Miso soup with kelp bean sprouts (30g kelp bean sprouts, 30g soybean sprouts, 20g Agrocybe aegerita, 5g shrimp skin and 5g miso).

Mango 1 (or replace other fruits, people with allergies should be cautious)

Dinner? 17:30~ 18:00

16 chrysanthemum fresh meat dumplings (filled with chrysanthemum, pork and a little dried seaweed)

Mix cold melon (150g bitter melon meat is thick and light, and you can use loofah if you don't like bitter taste).

Auricularia auricula with shredded ginger and mustard (Auricularia auricula100g)

Extra meal? Eight p. m.

Yogurt 200ml

Recipe 2

Breakfast? 7:00~7:30

2 thick slices of toast (80g)

Fried eggs with zucchini (150g zucchini, one and a half eggs)

Milk nut wheat germ porridge (240ml milk, 2 walnuts, 30g wheat germ)

Banana 1 root

Lunch? 12:00~ 12:30

Two bowls of red bean rice (uncooked rice with red beans 100g).

Stir-fried Chinese cabbage with sea shrimp (3 shrimps, 200g Chinese cabbage, 5g coriander and garlic slices).

Duck leg soup with white gourd and coix seed (white gourd with skin, coix seed, medlar, duck leg, coriander)

Cherry 100g

Dinner? 17:30~ 18:00

Milk nut steamed bread (milk almond steamed bread)

Tear eggplant with sesame sauce (sesame sauce, steamed eggplant, a little garlic paste)

Boiled oil wheat vegetables (200g oil wheat vegetables and 20g red pepper)

Lily yam millet porridge (lily, yam, millet, medlar)

Extra meal? Eight p. m.

Nut yogurt (original yogurt+fresh fruits of various colors+a little nuts)