Mixing some grains with staple foods and eating nuts, beans, eggs, and meat with staple foods can provide a large number of B vitamins, which are necessary for candidates to think efficiently.
If you must recommend it, then recommend yoghurt, tofu, various green leafy vegetables, millet, brown rice, lily, lotus seeds, etc.
It's more nonsense to fill in glucose and albumin.
Proper use of multivitamins or 400 mg of calcium tablets is considered
Don't use strong tea, coffee and refreshing drinks to boost energy
Dinner to eat 78% full
Introduction: Seeing that the college entrance examination is coming, the topic of diet during the examination period has become a hot spot for major media. There are also many relatives and friends of children facing the college entrance examination, some said that "everything is as usual, very calm", some said that "a lot of pressure, do not know what to eat for the children." Here to talk about what special preparation should be made during the exam period.
1 What are the basic principles of the diet during the test period?
The general principles of the examination diet can be summarized into the following three topics:
- Grasp food safety. Do not cause any discomfort due to improper diet.
- Maintain the ability to think and let the brain work efficiently for a long time.
- Ensure good night's sleep and fully regain energy the next day.
Since we know the goal, we can know the principles of the examination diet.
First of all, pay attention to food hygiene and avoid any form of food poisoning. Every year, many children are affected by the "small problems" such as diarrhea. It is best for parents to buy food for themselves and make three meals for children. Do not take the children out to eat “big meals†because summer restaurant foods are not so trustworthy, especially cold dishes and soy products. The proportion of unqualified microorganisms is very high.
On the other hand, the choice of food and the method of cooking depend on the child's constitution. If the child has less gastric acid secretion and is more afraid of cold in the daily routine, he must eat less cold and cold dishes to reduce the risk of bloating and diarrhea. If your child has poor digestion and poor stomach power, don’t give him fatty fried foods; if the child is prone to long pox, eat lighter, eat less fish food, and do not eat sweet and salty foods. food. Foods that are likely to have food allergies, or foods that may cause gastrointestinal discomfort, should be very careful. For example, if a child eats shrimp or crabs everyday, it will cause discomfort. Do not use these foods to cause trouble.
Second, it is to supply foods that can stabilize blood sugar and have high levels of B vitamins. Food should not be completely white, because such foods have too much fluctuation in postprandial blood glucose and are not conducive to long-term mental activity. Mixing some grains with staple foods and eating nuts, beans, eggs, and meat with staple foods can provide a large number of B vitamins, which are necessary for candidates to think efficiently. At the same time, such a balanced diet can also postpone the postprandial blood glucose response, allowing the brain to maintain a steady supply of energy within three hours.
Many people think that whole grain beans must be difficult to digest, but this may not be true. In addition to yellow soybeans, black soybeans, the daily eat kidney beans, peas, beans, red beans, etc., put a little in the porridge in the rice, as long as boiled steamed in place, the taste is very soft, is not flatulence. They are characterized by a slow rate of digestion, in which glucose is slowly released, which is particularly beneficial for maintaining energy long after meals. For example, the original white rice was changed to rice with red beans, oats, and millet. After eating, it was able to maintain a longer period of hunger and fullness after dinner. It should be noted that if there is no electric pressure cooker, the beans need to be brewed in advance in the refrigerator, and cook until it is partially cooked. Then put it in the rice cooker and rice with the millet. When cooking rice, you need to add a little more water to make the fiber full. Water absorption softens.
Lastly, in order to ensure effective review and good sleep, dinner can be eaten as much as 70%, the main food is slightly reduced, eat more green leafy vegetables, but not much meat, cooking is not greasy, so that after the meal will not be drowsy, The night will not affect sleep. If there is not enough supper, you can enter a small amount of supper at 9 o'clock. After that, it is best not to eat any more, otherwise it will affect the quality of sleep.
2 I am now very serious about giving children breakfast, but what is good for breakfast?
At breakfast, if the starchy foods, high protein foods, and fruits and vegetables are available, it is a good breakfast. If you add a small amount of nuts, it is a good breakfast. As for whether the breakfast is Chinese or western style, it is not so particular about it, as long as it is nutritious and can be eaten comfortably.
For example, a slice of roasted whole wheat buns (or bread can be), a few pieces of beef sauce, a dish of celery diced walnuts, a bowl of milk oatmeal, and a bowl of cherry tomatoes. This full-fledged breakfast is very suitable for candidates. Because the child usually takes more than 3 hours from breakfast or to the end of the exam, and even longer, if the breakfast is so-so, it is difficult to guarantee a stable high efficiency of thinking within a few hours.
For another example, to eat one or two dishes of meat buns, a bowl of oatmeal millet porridge, a boiled egg, and a dish of spiced boiled peanuts are good breakfasts. The porridge can be replaced with soup noodles, such as tomato and mushroom mushroom noodle soup; buns can be replaced with egg vegetable pancakes, eggs can be replaced with soy products or cooked meat, and vegetables and fruits can be adjusted according to preferences.
3 I heard that milk can calm the mind. Does the child's milk in the morning make people feel drowsy?
There is no such trouble. Drinking milk in the evening helps with sleep, but it does not mean that it is a hypnotic food. In the morning, the body is gradually in a state of excitement. A glass of milk will not change this trend. On the contrary, the large amount of calcium in milk and the sedative peptide produced by the breakdown of milk protein can help the body to maintain a calm state, which is conducive to overcoming the irritability during the examination. In the absence of calcium, people tend to be over-stretched and have insufficient patience. This is a taboo on the exam.
However, although milk is good, if the child does not like to drink on weekdays, or if the child has abdominal distension and diarrhea after drinking milk, he should not deliberately drink milk. You can use yogurt instead. Young people usually like to drink yoghurt, and yoghurt does not have intolerance problems, but also conducive to digestion and absorption. As long as there is no discomfort in the stomach, there is no problem with drinking yogurt in the morning. People who are afraid of cold can take it out an hour in advance and drink it at room temperature.
4 I heard that raw foods have the most vitamins. Is it best for the brain to eat vegetables?
Not necessarily. Eating raw vegetables is good for preserving vitamin C and folic acid, but not all vegetables need to be eaten raw. Because the most important thing in the examination period is food hygiene, raw vegetables have higher health requirements and cooked food is safer. At the same time, some candidates are not accustomed to eating raw vegetables on weekdays, or eating cold foods are prone to bloating and diarrhea. These conditions should be based on warm foods. The dishes are cooked and eaten, as long as the cooking is not excessive, the dishes are not overly soft, and most of the vitamins in the vegetables can be obtained without frying.
5 When the child goes to bed very late at night, what is the night?
It stands to reason that the week before the exam should be fully rested and regained strength. It is not necessary to prepare for the day and night. Every day at 10 o'clock, there is no need to eat supper. Insufficient sleep can seriously hinder the ability of brain thinking.
If you have to learn after 11 o'clock or if you really can't sleep, it's necessary to prepare some supper, but it's not eaten in the middle of the night, but it is eaten around 9 o'clock in the evening. At the same time, the supper is easy to digest, does not give the gastrointestinal burden, does not affect the nighttime rest, such as millet porridge, lotus root starch paste, thin soup noodles, milk, yogurt, etc. as well. Don't eat kebabs at night, and don't eat for an hour before going to bed.
Another important thing to note is that you should not use strong tea, coffee and refreshing drinks to enhance your energy during the test. Although caffeine can make people temporarily sleepy, it will consume more nutrients and affect the quality of sleep at night. It does not allow people to feel the signal of fatigue in time, and the body cannot be rested in a timely manner. Ultimately, it does not facilitate the restoration of energy, which affects the examination of the next day.
6 I heard that seafood and walnuts contain omega-3 fatty acids, which are best for the brain. Is it helpful to eat more seafood?
Not necessarily. Seafood is a high protein, low fat, omega-3 fatty acid that is an important part of the brain. However, the proliferation of human brain cells has already been completed at an early age, and the recruitment of large amounts of omega-3 fatty acids in adulthood will not cause any significant changes in brain cells. For children who rarely eat seafood on weekdays, suddenly eating more seafood may cause gastrointestinal discomfort. Some children even have allergies to certain seafood products.
For the Mainland, the freshness of seafood is not enough, causing a greater risk of food poisoning. On the other hand, the problem of seafood food contamination is more prominent and will increase the body's detoxification burden. Therefore, if it is not a coastal area, candidates are advised not to eat more seafood.
The same is true of walnuts, and it is impossible to exert the effect of “brain-brain†in the short-term. It is even more harmful to drink sweet drinks made from walnuts. Eating two or three walnuts a day is good for health, but this effect takes a long time to show. Before the exam, it would be impossible to improve the results by eating health products or some kind of magic food. At most, it is a kind of psychological comfort.
7 When I want to supplement my child in the college entrance examination, what kind of puzzle is it?
It is not recommended to make astonishment before the exam. Adolescents are in a thriving growth and development, unlike the middle-aged and elderly people who need supplements like qi. If there is no professional guidance, making up for mistakes will cause trouble. Eating all kinds of so-called educational nutritional supplements will not have any significant impact on IQ, because the brain's nervous system has already completed its development at an early age, and the main problem afterwards is how to develop and use it. As long as the basic nutritional needs can be met and the brain's energy supply is sufficient, the level of intelligence can be exerted. To a large extent, eating these nutrients is a spiritual comfort.
It's more nonsense to fill in glucose albumin. There is a high risk of intravenous fluids and no such harmful measures can be taken. Do not always think of opportunism, do not always think of miracles. Candidates can feel comfortable and peaceful, and maximize the level of daily life. It is the biggest victory.
As the pre-test stress is relatively high, if the diet on weekdays is not very satisfactory, proper intake of multivitamins or 400 mg of calcium may be considered. Be careful to eat according to the recommended dose, do not eat as much as possible, because some nutrients intake too much and not conducive to health.
8 The dining table is flat on weekdays. I didn't know what to eat fresh during the college entrance examination. What suggestions?
Don't worry about this. If the diet is flat on weekdays, many different foods will suddenly be performed during the examination, which will increase the pressure on candidates. In fact, either the college entrance examination or the middle school entrance examination is just an exam. Since we can test well on weekdays, this time we can do it as normal. Family members only need to consider proper improvements in food diversity. Do not introduce many new foods that have not been eaten on weekdays. Because new foods may distract children, increase stress, and because they have not eaten on weekdays, there may be problems such as allergies, intolerance, and gastrointestinal discomfort.
For example, some people feel that prawn is a high-grade food and they do it to a large number of children. As a result, the child's stomach and intestine are not adapted to diarrhea, which is not worth the candle. Even some children are allergic to shrimps and crabs. The same is true of beans. Abruptly eating a lot of children who do not eat on weekdays may cause flatulence and prevent them from playing on the spot. If you really want to do some fresh tricks to cheer your children, you may wish to wait until after the exam.
9 Can I recommend several types of test foods that everyone can eat and help the test?
As long as it meets the constitution of the candidates, what can be eaten during the test period. If you must recommend, then recommend yogurt, tofu, a variety of green leafy vegetables, millet, brown rice, lily, lotus seeds and other grains.
Yogurt is rich in B vitamins, which is beneficial to thinking; at the same time, it is rich in calcium, which is good for calming emotions; it is easy to digest and absorb, and the lactic acid in it helps reduce the risk of gastrointestinal infection.
Tofu is also rich in calcium, and contains a rich lecithin in soybeans. Lecithin can be used as a raw material for the neurotransmitter acetylcholine in the human body, which is good for maintaining memory.
Vegetables are rich in vitamin C, calcium, magnesium, and dietary fiber, which helps prevent constipation and helps fight stress.
Millet and brown rice contain B vitamins, which helps prevent depression and frustration. At the same time, gamma-aminobutyric acid in brown rice is good for mood stability. Lily, lotus seeds and other ingredients rich in dietary fiber and oligosaccharides, but also difficult to digest, is a good night food ingredients, and porridge with brown rice, refreshing and tasty, is conducive to calm the mood.
These foods are basically free from allergic problems and intolerance problems. Most people can eat them and they can buy them everywhere. However, I still advise all parents to calm down some of them and provide daily life rhythms and dietary content. The more dilute the college entrance examination, the smaller the pressure on children.
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