Misunderstanding 1: big fish and big meat
Myth 2: The recipe has changed face.
Myth 3: supplements are the most nutritious.
Experience: Don't be soft-hearted at critical moments.
Candidate recipes 1
Breakfast: whole wheat bread, milk (with sugar), marinated eggs and cherry tomatoes.
Lunch: rice, beef tenderloin with pepper, dried carrots, laver and egg drop soup.
Extra meal: kiwi fruit.
Dinner: red bean porridge, sesame paste roll, steamed bass, mushrooms and rapeseed.
Extra meal: yogurt, dessert.
Candidate formula 2
Breakfast: sliced bread (with ham), milk and side dishes.
Lunch: two portions of rice, braised chicken wings, soup broccoli, tomato and egg soup.
Extra meal: apples.
Dinner: mung bean porridge, flour cake, braised hairtail and stir-fried cabbage.
Extra meal: sesame sauce.
Candidate recipe 3
Breakfast: sliced bread (with cheese), tea eggs and soybean milk.
Lunch: bean rice, fish fillets, oil-guzzling lettuce and spinach soup.
Extra meal: bananas.
Dinner: double-sided cake, purple rice porridge, shredded pork peas, tomato cauliflower.
Extra meal: milk, dessert.
analyse
The staple food is mainly rice, red beans, rich and strong flour, whole wheat flour and coarse and fine grains, which is not only the main source of heat energy, but also rich in dietary fiber and B vitamins. The choice of non-staple food is rich in fish, eggs, milk, beef, yogurt and bean products from protein, which makes the number of animals in protein reach one third of that in protein. Yellow and green vegetables and fruits are rich in vitamin C and carotene. In addition, by supplementing laver, mushrooms, sesame paste, milk, bean products and beef, the contents of calcium, iodine and iron are also increased, making the nutrition more comprehensive and balanced throughout the day. For those who burn the midnight oil, some sugar should be added appropriately to increase heat energy and supplement consumption. Therefore, dessert is the main meal in the evening, which is rich in digestible high-quality protein.
suggestion
When designing recipes, we should not only pay attention to the collocation of nutrition, but also consider the collocation of colors. Beautiful colors can stimulate appetite and relieve anorexia caused by hot weather and tension. For example, in the above recipes, red and white are paired with "dried carrots", black and yellow with "laver and egg soup", and black and green with "mushrooms and rapeseed".
In addition to color matching, the change of taste is also very important, mainly salty, sweet and sour, not too greasy, and it is best not to use spicy taste during the exam. Excessive spicy taste will increase intestinal peristalsis and cause abdominal discomfort.
During the examination, it is best to give priority to dry food for lunch, and drink some boiled water, light tea and clear soup. It is best not to choose diuretic foods, so as not to affect the afternoon exam, such as watermelon and sweet drinks.
Here are some key points I found.
During the examination, candidates must eat breakfast, even those who have the habit of skipping breakfast should force them to eat some, otherwise their memory and attention will be weakened. In addition, don't eat all kinds of health products before or during the exam, because there will be no immediate effect. If you have been taking some brain health products, you don't have to stop suddenly. You can still take the usual dose. Otherwise, it will cause digestive system disorder.
Breakfast recipe: a bag of fresh milk or a cup of soybean milk (you can change it into a small bowl of porridge on the second day of college entrance examination), a boiled egg or tea egg, plus a piece of white bread and a few side dishes.
Breakfast should be eaten one and a half hours before the exam, and it is best to finish it within half an hour.
Yu Kang, deputy director of the Clinical Nutrition Department of Peking Union Medical College Hospital, said that parents should pay attention to the following questions when preparing breakfast for college entrance examination candidates:
1. If candidates don't drink milk or soybean milk at ordinary times, it's best not to drink it, because it may cause gastrointestinal discomfort and affect the exam.
2. Drink warm soybean milk and milk, and don't add sweet flavoring agents such as sugar, otherwise it will easily cause discomfort such as bloating.
Some candidates like to drink a cup of coffee in the morning, which is not desirable, because coffee can easily lead to frequent urination.
Candidates can also drink a glass of freshly squeezed juice at breakfast, but it is not advisable to put sugar. It is recommended not to eat raw fruit in the morning.
5. Don't eat fried and cream cakes.
6. Don't eat too salty breakfast. It is ok to cook porridge with mustard tuber and tofu, but it should be moderate.
7. Some candidates like to eat meat food in the morning, such as ham sausage, sauce meat and so on. This is also not conducive to the exam. It is recommended to give priority to light food.
Have a nice lunch.
Eat less lunch than usual, just about seven or eight minutes full, otherwise your stomach will easily swell. If candidates have a bad appetite, they can drink a small bowl of fresh chicken soup, fresh fish soup or deoiled bone soup before meals, which can stimulate the secretion of gastric juice and increase appetite. You can drink a bottle of yogurt after eating for an hour to help promote digestion.
Lunch recipe: steamed fish, shredded green peppers, shredded tomatoes and a bowl of rice. You must have a good lunch, but it's better to be light.
Dr. Yu said that being light does not mean being vegetarian. You can eat some high-calorie foods such as meat and eggs to prepare for the afternoon exam. Therefore, you should eat enough calories and various nutrients for lunch, and you can eat steamed fish, tomatoes with sugar, cucumbers and so on.
Eat less for dinner.
Dinner recipe: dried seaweed and wax gourd, steamed ribs, stewed tofu, cold shredded potatoes, rice or steamed bread.
How much you eat for dinner is related to the rest time. Even if you sleep late, you should not eat too much food, especially greasy and indigestible food, so as not to cause indigestion and affect the exam. It is recommended to be half-meat and half-vegetarian. Don't eat too many cellulose-rich vegetables for dinner, such as Chinese cabbage leaves, kale and celery, because these foods can easily lead to gastrointestinal dysfunction.
Dinner should not be full, so don't eat anything for an hour before going to bed. If you are hungry, you can eat some biscuits to satisfy your hunger, but you must not eat more. It is best to take a bath and drink a glass of milk or a small bowl of thick millet porridge before going to bed. This is beneficial to sleep and can improve the quality of sleep.
Some parents like to prepare special meals for their children before the college entrance examination. Experts pointed out that changing the diet before the exam is a taboo for candidates. The reason is that the diet has changed greatly, and the stomach needs a certain adaptation period, which is easy to affect the physical condition.
In addition, some candidates who are prone to gastrointestinal problems should pay special attention to keeping their abdomen warm to avoid catching cold. Dr. Yu reminded candidates and parents not to be obsessed with cold drinks during the college entrance examination. The best way to relieve summer heat is to eat watermelon. You can eat one or two watermelons or other fruits after lunch, but in moderation. Parents can also cook some mung bean soup, hawthorn water or tremella lotus seed soup to clear away heat and relieve summer heat.
What do college entrance examination students eat for three meals?
Breakfast: less but better
Eating a good breakfast can fully supply the energy needed by the brain, which plays an important role in maintaining vigorous energy and better examination status.
Because many children have poor appetite and eat little after getting up in the morning, they should eat a small amount of high-quality, high-calorie, hunger-resistant and easily digested and absorbed food for breakfast, such as eggs, milk, bread, cakes, sugar, jam, steamed bread, biscuits, fried eggs and fried steamed bread slices, soybean milk, noodles, poached eggs, ham sausage and so on.
Lunch: Have a good meal.
Lunch is the main meal of candidates in a day, and they should consume enough calories and various nutrients. Therefore, when parents prepare lunch for their children, it is best to have food, meat, vegetables, bean products, dried food and thin food.
Recommended lunch dishes: sweet and sour hairtail+stir-fried vegetarian dishes+seaweed leaf soup; Pork liver slices+celery shrimp+lotus seed lily tremella soup; Potato and beef slices+broccoli and mushrooms+pea soup.
Dinner: mainly cereals and vegetables.
Dinner should be based on cereals and vegetables, with light taste and easy digestion, which is conducive to anti-fatigue and refreshing. Conditional candidates try to have dinner at home. Dinner should be light, with 70% to 80% full, because energy consumption is less after dinner. Dry rice or millet porridge can be used as the staple food, while fish and bean products are the main non-staple foods, and a small amount of peeled meat and vegetables are at least half a catty.
Recommended dinner dishes: sparerib soup+fried tofu with lobster sauce+jellyfish silk; Minced meat tofu+shredded potatoes with green peppers+preserved eggs mixed with tofu; Fried pork with onion+scrambled eggs with tomato+cowpea.
Extra meal or dinner
You'd better drink a glass of milk to calm your nerves.
Some students are very tired during the exam, and their brains are in a state of tension and excitement, which affects their sleep. Therefore, it is best to drink a glass of milk and eat some bread and eggs when adding meals at night, which not only supplements nutrition, but also plays a role in calming the nerves. Generally, if it exceeds 10, you should have a snack, such as a glass of milk or yogurt with some biscuits. Students with poor sleep can drink lotus porridge, milk and honey.
Some suggestions of experts on the diet of college entrance examination students
The college entrance examination is approaching. In order to help the parents of the majority of candidates arrange their meals reasonably, replenish the energy needed by the brain and body for their children in time, and let the candidates meet the college entrance examination with a full mental state, on June 5, experts from the Municipal Center for Disease Control and Prevention gave suggestions on healthy eating for the candidates.
1, pay attention to reasonable nutrition. In order to maintain a balanced diet, candidates should get enough calories, protein, vitamins and inorganic minerals. High-quality protein mainly comes from animal foods such as chicken, duck, fish, eggs and milk, and soybean foods are also rich in protein. Vitamins mainly come from fresh vegetables, fruits and miscellaneous grains; Inorganic minerals mainly come from various beans, viscera and miscellaneous grains.
2. There are various cooking methods. Candidates are approaching the college entrance examination, and they are under great mental pressure. Naturally, they have no good appetite. Therefore, parents try to use various skills such as frying, frying, steaming, boiling and burning in cooking to avoid being too single. Vegetarian food and sweets should be reasonably matched.
3. Don't be superstitious about health products. Parents should have a correct understanding of health care products, not putting the cart before the horse, and no health care products can replace food. Parents can properly supplement health care products on the basis of balanced nutrition.
4. Prevent food poisoning. Summer is the season of high incidence of food poisoning. Candidates should try to eat at home or in the school cafeteria. It is best not to eat unclean snacks and fried foods, leftovers and seafood on the roadside for the time being. Cold dishes, stewed dishes and cold noodles are best eaten after heating; Try not to eat cold drinks and drink plenty of boiled water.