How to eat the most nutritious diet in the college entrance examination? With the time of the college entrance examination getting closer and closer, the pressure of students is also growing. At this time, parents should try not to exert pressure on their children, and pay special attention to three meals a day. What are the precautions of diet before the college entrance examination?
1. Diversified food
The daily meals of the students should include four kinds of food: corn, potato, meat, egg, milk, beans, vegetables, fruits and fats.
2. Ensure the main food supply of rice and flour, and consider the combination of thickness and fineness
The staple food is very rich in carbohydrates, which is the most economical and main energy material for the brain. This is because glucose is the only energy source of brain activity, and glucose in the body mainly comes from the catabolism of carbohydrates. 350-500 grams of grain should be guaranteed every day. In addition, we should pay attention to give children some coarse grains and miscellaneous grains, such as red beans, mung beans, corn flour, brown rice, etc., because coarse grains contain very rich B vitamins and minerals. It can increase appetite and help the brain work better.
3. Sufficient high-quality protein
The amino acid composition mode of high-quality protein is more similar to that of human protein, which is rich in animal food and bean products. Therefore, during the review and examination period, fish and shrimp, lean meat, liver, egg, milk, tofu, soybean milk and so on can be appropriately selected. Fish, shrimp and shellfish, especially deep sea fish, are rich in DHA, which can improve brain function and memory.
4. Guarantee the supply of fresh vegetables and fruits
This kind of food is rich in vitamin C, minerals and dietary fiber, which can promote the absorption of iron in the body, but also increase the use of oxygen in brain tissue, so that children's mind is clear, thinking is sharp, and learning efficiency is improved. It can also help digestion and increase appetite. Candidates should eat 400g-500g every day, especially fresh green vegetables.
5. Try not to eat foods with pure sugar or high fat
Such as sugar or fried food, often eat this kind of food will reduce appetite is not easy to digest. Of course, it is also allowed to take some chocolate occasionally to supplement energy. Eating some chocolate properly can also regulate the tension, but it is not recommended to take a large amount of this kind of food.
6. Pay attention to change the taste and increase the appetite
In June, the temperature will often be above 30 ℃. In addition, the study is tense and the sympathetic nerve is excited, which will reduce the children's digestive fluid secretion and appetite. At this time, parents had better not eat the same chicken, duck and fish every day, but change some patterns. Only the color, fragrance, taste and shape can arouse children's appetite. In addition, when eating, try not to talk about the study test, and keep relaxed and happy.
7. Three meals a day should be guaranteed, and meals should be added appropriately if necessary
After breakfast, you can bring a small piece of chocolate or one or two biscuits or a small piece of bread (100g) and a small bottle of milk or yogurt to your child, and eat around 10am, but not too much, so as not to affect the amount of lunch. In the evening, you can also have some extra meals to review your lessons.
8. Pay absolute attention to food hygiene and safety
Pay attention to food hygiene, wash hands before meals, and prevent intestinal infectious diseases.
9. Pay attention to heat clearing and heat relieving
When it's hot, you should pay attention to eating some heat relieving food for children, such as balsam pear, yam, water celery, chrysanthemum vegetable, winter melon soup, mung bean soup and light green leaf vegetable soup. You can also prepare some mung bean soup, cold boiled water or fresh juice at home for children to quench their thirst.