Entrance exam Raiders
The college entrance examination is about to come. Candidates should enter the countdown to the college entrance examination diet. How should the students' diet be arranged scientifically during this crucial period?
First, the college entrance examination diet principle, scientific diet six steps
1, Dabu is better than a small supplement, to meet the characteristics of the summer
In the hearts of many parents, the third year is a crucial year for children. Therefore, it is their consensus to “charge†children on diet. Some parents are always worried about their children's nutrition is not enough, specifically bought soft-shelled turtle, crab, abalone, ginseng and other high-nutrition foods for children tonic. The parents' well-intentioned intentions are obvious. However, it is now at the turn of the summer and autumn. These "Dabu" foods are prone to cause children to get angry, and there are nosebleeds, headaches and other adverse reactions. Some mishandled seafood can also cause children to have diarrhea, food poisoning and other phenomena. In view of the above situation, parents should pay attention to their children's scientific supplements and should not blindly make up for it.
According to the current summer weather features, you can eat more nutritious fruit and vegetables with heat and heat, such as tomatoes, cucumbers, lentils, celery, watermelon, eggplant, wax gourd, etc. are all good choices. You can also pick up some delicious and nutritious foods such as mung bean syrup and tremella lotus seeds.
2, pay attention to a balanced diet
Experts point out that balanced nutrition is an important principle of pre-test dietary behavior. The strength of brain function is related to the acid-base properties of food. When ingesting food acid-base balance, the brain is in optimal function; when acid or alkaline is too high, brain function will decline. Therefore, we must pay attention to nutritional balance in our daily diet and must not be partial eclipse. Second, we must adhere to the principle of appropriateness. In the critical period before the exam, we must focus on selecting foods that are conducive to brain function. Vitamin B helps to strengthen memory; calcium helps stabilize emotions; carrots and fish provide more nutrients to the brain. Pay attention to protein intake, eat more fish, lean meat and chickens and ducks. Do not eat too much leeks. Students who do not like to eat meat can eat more bean products such as tofu, bean curd, tofu brain, and can also supplement protein.
3. Eat fresh vegetables and fruits every day
Fruits and vegetables are rich in vitamin C and dietary fiber, vitamin C can promote the absorption of iron in the body, and more importantly, it can increase the use of oxygen in brain tissue. In addition, this type of food can also help digestion and increase appetite, especially in hot summer days, the original appetite is low, coupled with the review exam is tense, they even do not want to eat. Eating fresh fruit can be an appetizer.
4, pay special attention to food hygiene
It is best to buy fresh foods on the same day as the day you make them. Foods taken from the refrigerator must be reheated before consumption to prevent diarrhoea and other gastrointestinal problems. Raw fruits and vegetables should be washed, you can soak in light salt water for a while, it is best to use hot water to wash or disinfect. Do not eat food from small vendors when you go out. The kitchen utensils in the home must be sterilized, and hands should be washed before and after meals.
5, eat less food and be cautious
Because of concerns about children’s high learning pressure and physical fitness, some senior parents will deliberately increase their children’s food for each meal to ensure that they can eat and have enough energy. Experts said that parents should not let their children eat too much once. Being overfull will increase the burden on the digestive tract and cause the body's blood to flow too much into the digestive system. This will lead to insufficient blood supply to the brain and affect the concentration of attention. In the preparation for the senior high school students, it is best to follow the principle of eating less and more, and every meal should be suitable.
In addition, because the body's gastrointestinal system needs a certain amount of time to adapt to changes in food types, it is recommended that parents do not completely change the dietary habits that children have formed over the years, and blindly seeking new changes will not only help the children, but may backfire. , disrupt the normal life of children, affect the review preparation status.
6, some food can not eat
The first is fried, this type of food will restrain the nerves of the brain; the second stimulant, such as leeks, peppers, celery, etc. is also not conducive to candidates; third type of sweets, can cause reflux, acid reflux The fourth type of beverage is hot during the test, and it is mainly for supplemental water, but beverages cannot replace water. Remember this.
Candidates for scientific diet, need to pay attention to eight issues:
1. Pay attention to reasonable food mix and balanced diet;
2, pay attention to food diversity, not partial eclipse, not picky eaters;
3, according to the amount of regular eating;
4, good breakfast, lunch, dinner, light dinner;
5, pay attention to food hygiene, less than no license as street hawkers to buy food;
6, not overeating and blindly dieting;
7, avoid fried and may induce allergic foods;
8, proper exercise to promote appetite and increase blood circulation.
Second, the college entrance examination three breakfast breakfast breakfast with this more scientific
Having a good breakfast can adequately supply the brain with the necessary energy, and it plays an important role in maintaining a strong energy and a good state of the exam. Close to the college entrance examination, parents are particularly concerned about the child's nutritional problems, then, how can the reasonable arrangements for the students' breakfast breakfast, what principle?
Breakfast energy should account for 30% of the total energy of the day. Breakfast should eat well, must not fasting, otherwise prone to hypoglycemia syncope phenomenon.
Composition of breakfast: cereals, milk or dairy products, animal foods, fresh vegetables or fruits
Breakfast is an energetic diet that guarantees noon time. A good breakfast or nutritious breakfast should include the following types of foods: cereals, milk or dairy products, animal foods, fresh vegetables or fruits. The best breakfast includes these four types of food, if only three types of food can also be considered this breakfast is good, if the following two types of breakfast quality is not good.
Milk and milk products are lacking in soybean milk and soybean curd. Rice porridge, fried noodles, bread and other foods contain carbohydrates with high sugar and starch, can increase serotonin in the brain, serotonin has a sedative effect, can make people's intelligence reach the highest peak in the morning. The bacon, fritters, hemp balls, and oil cakes contain a lot of fat and cholesterol and are not easily digested, which will reduce blood flow to the brain and reduce the sensitivity of the brain. Therefore, breakfast should eat foods with low fat content, such as vegetarian ham, fresh fruit and fruit juice, and drink a cup or two cups of coffee or milk, which can make people's mind more flexible and more responsive.
The mix of breakfast: vegetables can not be lacking
Parents all know that candidates should have good breakfast, but do not know that there must be no shortage of vegetables in the breakfast. Especially in adolescent children, the requirements for nutrition are even higher. Breakfast with vegetables, the child's adolescent physical development, intellectual development are very good. General breakfast should account for 25%~30% of the total heat energy of the whole day. The breakfast must be eaten well. It is necessary to provide enough calories but also to activate brain function. It must be matched with some fresh vegetables.
It should be noted that candidates before the college entrance examination are generally in a state of excitement and should appropriately reduce the intake of red vegetables so as to avoid excessive excitement.
Nutritious breakfast recipes recommend:
Recommended one: minced meat porridge, bean bag, dried celery bean curd
The main ingredients:
1, minced meat porridge: glutinous rice, glutinous rice, minced meat, spinach, carrots.
2, bean bag: flour, red bean, preserved fruit, lard.
3, dried celery dried bean curd: celery, dried bean curd, white silk, mushrooms.
Recommendation II: vegetable meat soup, white fruit cake, quail eggs
1, meat dishes: flour, minced meat, pickled cabbage, mushrooms, ginger.
2, white fruit cake: glutinous rice, barley, ginkgo, walnuts, raisins.
3, quail eggs: quail eggs, green bean sprouts, green pepper wire.
Recommended three: black jujube porridge, fresh meat dumplings, dried bean shoots dried bean shoots
The main ingredients:
1, black jujube porridge: glutinous rice, glutinous rice, horse bud dates, walnuts.
2, fresh meat cage: flour, minced meat, bamboo shoots, mushrooms.
3, bamboo shoots soy dried beans: bamboo shoots, dried tofu, carrots, mushrooms.
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