Diet collocation of college entrance examination breakfast

Breakfast: main and auxiliary dishes, dry 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. Everyone knows that breakfast should be eaten well, but how to eat it can supplement the brain with necessary energy, maintain vigorous energy and better test status? Nutritionists suggest that breakfast should be dry and thin, with both main and non-staple food.

Sugar is the only energy substance for brain nerve tissue activity, and its storage is very small, so when there are many brain activities, as long as enough sugar food is guaranteed, it is to give the brain enough activity motivation. Therefore, there must be enough heat supply for breakfast, and the staple food must be indispensable. Parents can properly do "dry and thin collocation, giving consideration to both main and non-staple food", such as steamed bread with soybean milk, bread with milk, and big cake tofu flower.

In addition, candidates are advised to eat some brain-nourishing foods in moderation for breakfast, such as fish, milk, fresh vegetables, melons and fruits, etc. As for fat and fried foods, try not to touch them. However, it should be reminded that comprehensive nutrition does not mean overeating, otherwise it will only increase the gastrointestinal burden of candidates and reduce the sensitivity of the brain, thus affecting the test scores.

Matching types: the staple food is bread, steamed stuffed bun, bean bag, rice porridge, wonton, etc. Foods rich in protein-milk (or yogurt or soybean milk), eggs and meat; Fresh vegetables and fruits-cucumbers, tomatoes, all kinds of fruits.

Diet collocation of college entrance examination lunch

Lunch: Lunch is the main meal of the day. After the morning exam, the body consumes a lot of calories and nutrients, and eating a good lunch can make candidates feel tired and energetic in the afternoon.

The purpose of lunch is very clear, that is, to supplement various nutrients and heat energy. Protein and vitamins are substances that can quickly restore brain power. Adding a certain amount of lean meat, liver or fish (marine fish is the best) to lunch will not only provide candidates with high-quality protein, but also provide lecithin, choline, unsaturated fatty acids and other substances, which are substances that constitute nerve tissue and brain metabolism.

As for vegetables and fruits, we all know that they are rich in vitamins, and eating more fruits and vegetables can effectively relieve excessive stress in the brain. At the same time, trace elements will also adjust the brain function to the best state, such as spinach and kelp containing iron, oysters and lean meat containing zinc.

Matching type: the staple food is all kinds of rice and flour products, mainly dry ones, such as rice, steamed bread and noodles. Non-staple foods are all kinds of meat, fish, eggs, bean products, vegetables and fruits.

Diet collocation of college entrance examination dinner

Dinner: Dinner should supplement the physical and mental energy consumed throughout the day and save energy for the next day, so it should be digestible, but it should not be eaten too much or greasy.

Dinner can choose lean meat, egg soup, steamed fish, vegetables, cold tomatoes and so on. If the candidates have a bad appetite in hot weather, they can also add some appetizers or mung bean soup to increase their appetite. ; After eating a good dinner, it is best not to eat too many snacks such as chocolate and ice cream. Cold drinks, iced soda, etc. are easy to cause gastrointestinal digestion and absorption dysfunction, so excessive consumption should be avoided.

Matching type: the staple food is all kinds of rice and flour products, mainly thin ones, such as bean porridge, wonton and noodles. Non-staple food is a small amount of meat, fish, eggs, bean products, vegetables and fruits.

In addition, candidates should not be too full or overstuffed in food intake, so that more blood will enter the digestive system, which will affect the blood supply to the brain, which will easily make people sleepy and affect the performance of the exam. In diet, candidates can eat seven or eight full meals. Overeating will increase the burden on the stomach, inhibit the excitement of neurons in the cerebral cortex and affect the transmission of brain information. The staple food must be full, the only energy that the brain can use is glucose, and no amount of protein can be used by the brain. The staple food pattern can be changed, about 3 or 2 per meal, which can be adjusted according to the height and weight activity; Fruit: It is advisable to eat 200 grams of fruit every day. 3-4 kinds, fruits and vegetables are rich in vitamin C and dietary fiber to ensure the supply of vitamins; Don't go to sleep hungry before going to bed, you can increase your supper food in moderation, and it is best to drink a glass of milk and two biscuits; Pay attention to replenish water in summer exams: about1500-2000 ml per day, 200 ml each time.

Examples of diet collocation during college entrance examination

The first day:

Breakfast: barbecued pork buns 1~2, milk cereal.

Lunch: rice, steamed fish maw with plum, stir-fried lettuce and tremella soup.

Dinner: Yuner? Chicken, preserved eggs soaked in soup, amaranth, carrot, corn and pig bone soup

Snack: banana 1~2 root, lotus seed and yaozhu lean porridge.