Breakfast provides 25 to 30 percent of the total energy of the day. It usually takes more than three hours for a child from breakfast to the end of the morning exam. If the breakfast is sloppy, it is difficult to ensure that the stable play of high thinking efficiency in this period of time. Therefore, every day to ensure adequate nutrition breakfast. A good breakfast should include at least three kinds of food: Cereals and potatoes, meat and eggs, fruits and vegetables. If you can add milk or nuts, it can be called a good breakfast.
Scientists have confirmed that a good breakfast can not only ensure morning nutrition, but also maintain afternoon blood sugar level. However, there are many students who do not eat breakfast or rush to finish a few things for various reasons. The body will be hungry because of the low blood sugar, the brain will also be less excited, the response will be slow, and the attention can not be focused, which will affect the efficiency of learning. Therefore, sleeping 15 minutes in advance in the evening, reading or jogging 15 minutes in the morning can wake up the body and facilitate breakfast.
If it's too late to eat, parents can help their children to prepare a boiled egg and a cup of cereal slurry. It's better than not to finish eating! Babao porridge and cereal porridge are good staple food choices for breakfast. Vegetables and fruits can be washed in advance the night before and put into the refrigerator for standby.
What should candidates pay attention to for lunch
Lunch plays a connecting role in a day. The energy it provides should account for 30% to 40% of the total energy of the whole day, so be sure to eat well. To ensure that the intake of high-quality protein is sufficient, such as chicken, beef or fish and shrimp.
If the lunch is eaten at home, parents only need to consider improving the food diversity properly, and try not to introduce many new foods that they haven't eaten in normal times. Because the new food may distract the child, but increase the pressure, and because it has not been eaten, there may be problems such as allergies, intolerance, gastrointestinal discomfort and other hidden dangers. Especially seafood. Many parents think it's high protein food. If it's nutritious, let children eat more. But if a child has diarrhea due to gastrointestinal maladjustment, it's not worth it.
Some examinees may eat lunch in the hotel or hotel near the test center. At the same time, they should pay special attention to health and safety! When ordering, they should not order the dishes that have not been eaten, cold dishes or raw mixed dishes. In addition, when choosing high-quality protein food, such as fish, we should pay attention to choose fish with less bones to eat, so as not to block the test time. The fish with few thorns include sea fish, mandarin fish and perch, etc. the meat is tender and easy to eat.
How much dinner is suitable for examinee
Because dinner accounts for 30% to 35% of the total energy of the whole day, it is recommended not to exceed the amount of lunch, and it should be light. Some children usually don't eat meat, so they should prepare tofu for dinner, because tofu is rich in vegetable protein, calcium, and lecithin, which can be used as the raw material of neurotransmitter acetylcholine in the human body, and is good for maintaining memory.
Many children need to review for several hours after dinner. If they eat too much at once, it is easy to make their brain feel sleepy and affect the quality of review. Therefore, dinner should be moderate. If you feel hungry at about 10 o'clock, you can add a little night snack, such as a small bowl of rice porridge or brown rice lily lotus seed porridge, which is easy to digest, refreshing and easy to drink, and also conducive to calm your mood, or a banana, a cup of yogurt, a box of pure milk, a bowl of instant lotus root powder or instant oats are good night snack food to promote health.
How to eat refreshing food
If a person is stressed too much, it will affect his appetite. Candidates because of long-term learning pressure and fatigue will lead to gastrointestinal dysfunction, prone to 'fire', constipation. Parents in the preparation of staple food, not too fine, it is best to coarse grain based rice flour mixed food, because the dietary fiber in coarse grain can promote gastrointestinal peristalsis, help defecate, reduce gastrointestinal diseases.
Daily moderate exercise, such as running, playing badminton, table tennis, swimming, etc., can increase the secretion of beneficial neurotransmitters in human body, relieve excessive anxiety, and improve learning efficiency.
In fact, eating all kinds of so-called mental health supplements before the test will not have a significant impact on IQ, because the brain nervous system has completed development in childhood, and the main problem in the future is how to develop and use it. As long as the basic nutritional needs can be met and the brain energy supply is sufficient, the intelligence level can be developed.
Due to the high mental pressure before the test, if the daily diet is not very satisfactory, it is advisable to take the multivitamin or calcium tablets within 400mg. But we must pay attention to the recommended dose and take good care of 'usage'!
In terms of nutrition, it is suggested that candidates should not use strong tea, coffee and refreshing drinks to enhance their energy during the examination. Although caffeine can make people not sleepy for a while, it will consume more nutrients and affect the quality of sleep at night, thus affecting the next day's examination. If you are really sleepy, you can take a fresh lemon or a 10 minute nap.
In addition, I would like to share with you the research results of scientists: a small piece of dark chocolate eaten by candidates half an hour before the exam can help to relax the pressure, and at the same time, focus, a small piece is about 15g. Dark chocolate is rich in flavanol, a plant chemical that keeps you from fatigue and increases brain flexibility. The study was conducted at the brain performance and Nutrition Center at the University of Northumbria in the UK.