Candidates at home: A guide to three meals a day before the college entrance exam

The college entrance examination diet mix plays an important role in the examinee's physical and mental state during the test, so parents must first understand some of the principles of diet mix when preparing for the college entrance examination. Only by the reasonable combination of staple foods and food supplements, leeks and vegetables, meals and snacks can the candidates' nutrition be comprehensive and balanced, and they will not “complement themselves”. The following editorial will talk to you about the nutrition during the college entrance examination.

The college entrance examination diet with collocation of three meals a day

Entrance breakfast mix

Breakfast: main and auxiliary, dry and thin, with meat and vegetarian ingredients, rich in water and nutrition. Small size, high calorie; preparation time and effort; try to eat hot breakfast. We must eat good breakfast. Everyone knows what can be eaten to supplement the brain with the necessary energy, maintain a strong energy and a good test state. Nutritionist advice: breakfast to be dry and thin, both main and non-staple food.

Sugar is the only energy substance in brain tissue activity, and it has a very small amount of storage. Therefore, when there is more mental activity, as long as enough sugar is guaranteed, it is enough to give the brain sufficient motivation. Therefore, breakfast should have enough heat supply, the staple food must not be lacking, parents can be appropriate to achieve "dry and thin with the main non-staple food and take into account", such as steamed bread with milk, bread and milk, cake tofu and so on.

In addition, it is recommended that the candidates eat some brain-enriched foods for breakfast, such as fish, milk, fresh vegetables, fruits, etc. As far as possible, fat and fried foods should not be touched. However, it needs to be reminded that nutrition does not represent overeating. Otherwise, it will only increase the burden on the examinees' stomach and make the brain's sensitivity lower, thus affecting the test scores.

Matching types: staple foods are bread, steamed stuffed buns, beans, large (small) rice porridge, rice dumplings, etc.; protein-rich foods - milk (or yogurt or soy milk), eggs, meat; fresh fruits and vegetables - cucumbers, tomatoes, Various fruits.

Entrance mix for lunch

Lunch: Lunch is the main meal of the day. After the morning exam, the calories and nutrients in the body are consumed. Eating well for lunch allows the candidates to feel tired and strong in the afternoon.

The purpose of lunch is very clear, is to add a variety of nutrients and heat. Proteins and vitamins are substances that rapidly restore brain power. A certain amount of lean meat, liver or fish (sea fish is preferred) at lunch will not only provide candidates with good quality protein, but also provide lecithin, choline, and unsaturated fatty acids. These are the substances that make up 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, kelp iron, oysters, lean meat and zinc.

With the type: staple food for a variety of rice, flour products, mainly to dry, such as rice, steamed bread, noodles. The non-staple food is various kinds of meat, fish, eggs, bean products, fruits and vegetables.

Dinner mix diet

Dinner: Dinner should be filled with physical and mental energy consumed throughout the day, and store energy for the next day, so it should be digestible as the standard, but not eat too much, eat greasy.

Dinner diet can choose lean meat, egg soup, steamed fish, vegetables, salad tomatoes and so on. If the appetite is not good, it may be appropriate to add some appetizers, or mung bean soup and other supplementary foods, in order to increase appetite. After eating a good dinner, it is best not to eat too much chocolate, ice cream and other snacks. Cold drinks, ice drinks, etc. are likely to cause disorders of gastrointestinal digestion and absorption, and excessive consumption should be avoided.

With the type: staple food for a variety of rice, flour products, mainly in thin, such as bean porridge, oysters, noodles. Non-staple food is a small amount of meat, fish, eggs, soy products, fruits and vegetables.

In addition, candidates should not be oversaturated or over-supported in terms of food intake, so that more blood can enter the digestive system and affect the brain's blood supply, which can easily lead to difficulties and affect the examination. In the diet, candidates can eat when they eat seven or eight full, and eating too much will increase the burden on the stomach, inhibit the excitement of cerebral cortical nerve cells, affect the transmission of brain information; staple food must eat enough, the only brain can use The energy is glucose. Protein can no longer be used by the brain. The pattern of the staple food can be changed. There are about two meals per meal. The amount of activity can be adjusted according to height and weight. Fruit: 200 grams of fruit should be eaten every day. 3-4 kinds, fruits and vegetables are rich in vitamin C and dietary fiber, to ensure the supply of vitamins; do not go to sleep before going to sleep hungry, you can increase the amount of supper catering, it is best to drink a glass of milk, two cookies; summer examination pay attention to add water: 1500--2000 ml per day, 200 ml each time.

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