Misunderstanding one: big fish and meat serving
Misunderstanding two: recipe big change
Misunderstanding three: supplements the most nutritious
Over the experience of others: the key moment can not be soft
Candidates recipes 1
Breakfast: Whole wheat bread, milk (sweetened), brined eggs, sundried fruit.
Lunch: rice, beef tenderloin with hang pepper, dried carrots, seaweed and egg soup.
Extra meal: kiwi.
Dinner: red bean congee, sesame rolls, steamed sea bass, mushroom and greens.
Added meal: yogurt, sweet snack.
Candidate's Recipe 2
Breakfast: sliced bread (with ham), milk, small vegetables.
Lunch: two rice, braised chicken wings, broccoli in soup, tomato and egg soup.
Extra meal: apple.
Dinner: mung bean porridge, hairy noodle cake, braised scallop fish, stir-fried cabbage.
Additional meal: sesame paste.
Candidate Recipe 3
Breakfast: sliced bread (with cheese), tea eggs, soy milk.
Lunch: beans and rice, slipped fish fillet, lettuce in oil, spinach soup.
Extra meal: banana.
Dinner: two kinds of noodle cake, purple rice porridge, shredded pork and peas, tomato and cauliflower.
Extra meal: milk, sweet snack.
Analysis
Rice, red beans, enriched flour, whole wheat flour were chosen for the main meal, a combination of coarse and fine grains, which is the main source of calories and rich in dietary fiber and B vitamins. Fish, eggs, milk, beef, yogurt, and soy products rich in high-quality proteins were chosen for side dishes, bringing the amount of animal protein to one-third of all protein. Yellow and green vegetables and fruits, so that the content of vitamin C and carotene is richer, in addition, by supplementing the purple cabbage, mushrooms, sesame sauce, milk, soy products, beef, but also improve the content of calcium, iodine, iron, so that the whole day's nutrition is more comprehensive and balanced. For people who "drive at night", some sugar should be added in moderation to increase heat energy and supplement consumption. Therefore, the evening meal to sweet food, and rich in easily digestible high-quality protein.
Suggestions
Designing recipes, in addition to the nutritional aspects of the collocation, but also take into account the color of the collocation, beautiful colors, will stimulate the appetite, to reduce the candidates due to the heat, nervousness brought about by the symptoms of loss of appetite. Such as the above recipes with red and white "dried carrots", black and yellow "seaweed egg soup", black and green with "mushroom greens" and so on.
In addition to color matching, changes in taste is also very important to salty, sweet and sour and other light flavors, not too greasy, the best during the exams do not use spicy, too heavy spicy will increase intestinal peristalsis, causing abdominal discomfort.
During the exam period, lunch is best to dry food, moderate drink some plain water, light tea, clear soup, etc., it is best not to choose a diuretic effect of food, so as not to affect the afternoon exam, such as watermelon, sweet drinks, etc..
Here are some points of attention I found
During the exam, candidates must eat breakfast, even if they have the habit of not eating breakfast, but also to force to eat some, otherwise the brain's memory and attention will be weakened. In addition, do not take all kinds of health products before or during the exam, because there will be no immediate effect. If you have been taking some kind of brain health supplements do not have to suddenly stop, still according to the usual dose can eat. Otherwise, all will cause digestive disorders.
Breakfast recipe: a bag of fresh milk or a cup of soybean milk (the second day of the college entrance examination can be replaced by a small bowl of porridge), a boiled egg or tea eggs, plus a slice of white bread and a few small vegetables.
Breakfast should be eaten one and a half hours before the exam, preferably within half an hour.
Dr. Yu Kang, deputy director of the Clinical Nutrition Department at Peking Union Medical College Hospital, said parents should pay attention to the following points when preparing breakfast for candidates for the college entrance exam:
1. If candidates don't usually drink milk or soymilk, it's best not to, as that may cause gastrointestinal discomfort and affect the exam.
2. Soymilk and milk should be drunk lukewarm, and do not add sugar and other sweet flavorings, otherwise it is easy to cause bloating and other discomforts.
3. Some candidates like to get up in the morning and drink a cup of coffee, which is not desirable, because coffee is easy to cause frequent urination.
4. Candidates can also drink a glass of freshly squeezed juice at breakfast, but also should not put sugar, it is recommended not to eat raw fruit in the morning.
5. Do not eat fried and cream cakes and other foods.
6. Breakfast should not be too salty, if the porridge to eat a little squash, soy sauce tofu is possible, but also to moderate.
7. Some candidates like to eat meat in the morning, such as ham and sausage, soy sauce meat, etc., which is also not conducive to the examination, it is recommended to light food.
Lunch to eat well
Lunch should eat less than usual, about seven or eight minutes full can be, otherwise it is easy to stomach bloating. If candidates have a poor appetite, you can drink a small bowl of fresh chicken soup, fresh fish soup or de-oiled bone broth before the meal, etc., which can stimulate gastric juice secretion and increase appetite. You can drink a bottle of yogurt an hour after the meal to help promote digestion.
Lunch recipes: steamed fish, shredded pork with green peppers, fried shredded eggplant, and a bowl of rice. Lunch must be good, but still light.
Dr. Yu said that light is not the same as vegetarianism, you can eat some meat, eggs and other food containing high calories to prepare for the afternoon exam. Therefore, lunch should consume sufficient calories and a variety of nutrients, you can eat some steamed fish, sugar tomatoes, pat cucumber and so on.
Dinner to eat less
Dinner recipes: seaweed winter melon, steamed baby ribs, braised tofu, cold shredded potatoes, rice or steamed bread.
How much to eat for dinner is related to the rest time, even if you sleep late, you shouldn't eat too much food, especially you shouldn't eat greasy and indigestible food, so as not to lead to indigestion, which will affect the examination. Half meat and half vegetarian is appropriate, do not eat too much fiber-rich vegetables for dinner, such as cabbage leaves, kale, celery, etc., because these foods are easy to cause gastrointestinal disorders.
Dinner should also not be overfed, and don't eat anything within an hour before bedtime. If you are hungry, you can eat a few cookies to fill you up, but you should never eat more. Before going to bed, it is best to take a bath, drink a glass of milk or a small bowl of thick millet porridge. This is good for sleep and can improve the quality of sleep.
Some parents like to prepare special meals for their children on the eve of the college entrance exam. Experts pointed out that the big change of recipes before the examination is the big taboo of the candidates' diet. The reason for this is: the recipe is a big change, the stomach and intestines need a certain period of adaptation, but easy to affect the state of the body.
In addition, some of the candidates themselves are prone to gastrointestinal problems, pay special attention to the abdomen to keep warm, to avoid the abdomen cold. Dr. Yu reminded candidates and parents, during the college entrance examination, remember not to be obsessed with cold drinks, the best way to relieve the heat is to eat watermelon, you can eat one or two pieces of watermelon or other fruits after lunch, but in moderation. Parents can also boil some heat to dispel heat green bean soup, hawthorn water or silver ear lotus seed soup.
What do high school students eat in three meals from the National Education Online
Breakfast: less but fine
Eating a good breakfast can be sufficient to supply the brain with the necessary energy, to maintain strong energy and a better state of mind for the examination has an important role.
Because of the morning after getting up, many children have a poor appetite, eat less, so breakfast should eat small size, high quality, high calorie, hunger and easy to digest and absorb food, such as eggs, milk, bread, cake, sugar, jam, steamed bread, biscuits, fried eggs and fried buns slices, soya bean milk, noodles, eggs, ham sausage and sausage, and so on.
Lunch: eat enough to eat well
Lunch is the main meal of the day candidates, should be sufficient intake of calories and a variety of nutrients. Therefore, when parents prepare lunch for their children, it is best to have grain, meat, vegetables, soy products, dry and thin.
Recommended lunch dishes: sweet and sour scallop + fried veggies + seaweed and vegetable leaf soup; sliced pork liver + celery and shrimp + lotus seed and lily of the valley silver ear soup; sliced beef with potatoes + cauliflower and mushrooms + pea soup.
Dinner: grain and vegetable-based
Dinner should be cereals and vegetables-based, light taste and easy to digest, conducive to anti-fatigue and nourish the mind. If you have the conditions, try to eat dinner at home. Dinner should be light, to seventy-eight percent full is appropriate, because after dinner energy consumption is less. Dry rice or millet porridge, etc. can be used as the main food, side dishes to fish and soy products, a small amount of skinless meat, vegetables at least half a catty.
Recommended dinner dishes: stewed pork ribs and lotus root soup + fried tofu with tempeh + mixed shredded jellyfish; minced pork and tofu + shredded potatoes with green peppers + mixed tofu with skinny eggs; onion-exploded pork + scrambled eggs with tomatoes + mixed cowpeas.
Additional meals or evening snacks
Best drink a glass of milk to calm down
Some students are very tired of the exam, the brain is in a state of tension and excitement, to the point of affecting the sleep, so the evening meal is best to drink a glass of milk, eat some bread, eggs, not only supplemented with nutrients, but also play a role in calming the nerves. Generally, if more than 10:00 or more, should be appropriate to eat some snacks for late-night snacks, such as a cup of milk or yogurt with a few cookies. Poor sleep students, you can drink some lotus seed lily porridge, milk with honey and so on.
Experts on the college entrance examination students dietary advice
The college entrance examination is approaching, in order to help the majority of parents of the candidates to rationalize dietary arrangements in a timely manner for the child to supplement the brain and the body's energy needs, so that the candidates to meet the college entrance examination in a state of mind, June 5, the city of the Center for Disease Control experts to the examination of the healthy diet tips.
1, pay attention to reasonable nutrition. Keep the candidates nutritionally balanced, there should be sufficient calories, protein, vitamins and inorganic salts minerals. High-quality protein mainly from chicken, duck, fish, eggs, milk and other animal foods, soy foods are also rich in protein; vitamins mainly from fresh vegetables, fruits and grains; inorganic salts minerals mainly from a variety of beans, offal and grains.
2, cooking methods. Candidates approaching the college entrance examination, mental stress, naturally have no good appetite, therefore, parents in the cooking as much as possible to use frying, stir-frying, steaming, boiling, burning and so on a variety of patterns, to avoid excessive single; meat and vegetables, salty and sweet to be a reasonable combination.
3, not superstitious health products. Parents should have a correct understanding of health care products, can not put the cart before the horse, any health care products can not replace food. Parents can supplement health care products appropriately on the basis of balanced nutrition.
4, to prevent food poisoning. Summer for the high incidence of food poisoning season, candidates should try to eat at home or school cafeteria, it is best not to eat roadside unclean snacks, fried food, do not eat leftovers, do not eat seafood for the time being. Cold dishes, brine, cold noodles are best heated before eating; try not to eat cold food, drink more boiled water.