Breakfast: Pay attention to carbohydrate supplement. Recommended recipes: one cup of fresh milk, one boiled egg, one wrapped in fresh meat, and one vegetable salad (lettuce, corn kernels, tomatoes, onions, cucumbers, walnuts, etc. ) and a banana.
"The examinee's breakfast is very important. You must eat well. If you don't eat well, you will not only have no energy in the morning, but also eat too much lunch, which will affect the afternoon exam. "According to Mr. You Xiaodong, the carbohydrates for breakfast must be sufficient, and protein and fat should be moderate. The supply of breakfast energy and nutrients should account for about 30% of the total daily supply.
Cooking tips: fresh milk can be properly added with a little cereal, which can not only provide essential carbohydrates for the human body, but also contain rich vitamins and minerals; After the vegetable salad is mixed, you can sprinkle some fried black sesame seeds, which not only increases the delicacy of the vegetable salad, but also enriches the nutrition. Bananas can relieve tension and stabilize the mind.
Lunch: recommended recipes for urgent need of energy: stewed ribs with kelp, fried rape with mushrooms, bean curd with shallots, melon meatball soup and rice.
"After preparing for the exam in the morning, candidates are prone to physical and mental fatigue and need to replenish energy urgently. Therefore, lunch should be rich, food types should be as diverse as possible, and various nutrients should be complete. The supply of lunch energy and various nutrients should account for about 40% of the total daily supply. " This is teacher Xiaodong's understanding of the examinee's lunch.
Cooking tip: Braised ribs with kelp can be stewed with some carrots. Carrots are rich in carotene, which can be converted into vitamin A in human body, which can not only protect eyesight, but also be a powerful antioxidant. The meatballs in the melon meatball soup can be fresh fish balls, chicken balls or pork balls, and some mushrooms and tofu can also be put in the soup; Rice can be rice (rice, millet), sweet potato rice, red bean rice, etc.
Dinner: light, don't eat too much.
Recommended recipes: one steamed fish, one braised duck, one garlic spinach, one yuba, one gold and silver roll and one mung bean soup. A cup of yogurt.
"After a whole day of exams, candidates feel very tired. Don't be too late for dinner 6: 00 pm to 6: 30 pm is more suitable. Dinner should be moderate, not too full and not too little. " Mr. Xiaodong said: "Vegetable rice should be light and easy to digest. The supply of dinner energy and various nutrients should account for about 30% of the total daily supply. "
Cooking tips: spiced sauced duck can also be replaced with sauced beef, sauced pork and sauced chicken. And you can eat two or three pieces; Garlic spinach must be scalded with boiling water; A little boiled peanuts, carrot pieces, shredded onion, lotus root slices, celery stalks and other vegetables can be added to the mixed yuba, which not only supplements vitamins, but also increases dietary fiber; Gold and silver rolls are made of flour and corn flour. You can put some red dates, walnuts and pine nuts when steaming in the steamer.