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How to match three meals a day during the college entrance examination

The college entrance examination food match plays a very important role in the examinee's physical and mental state during the examination, so remember to supplement the examinee blindly during the college entrance examination, and the diet is mainly healthy and light, so as to have a better effect. In addition, during the college entrance examination, we should also pay attention to sunscreen, never heatstroke.

College entrance examination food match three meals a day

Food match of college entrance examination breakfast

Breakfast: main and auxiliary collocation, dry and thin collocation, meat and vegetable collocation, rich in water and nutrition. Small size, high calorie; time-saving and labor-saving preparation; try to eat hot breakfast. We all know how to eat a good breakfast, which can replenish the necessary energy for the brain, maintain a strong energy and a better test state? Nutritionists suggest that: breakfast should be dry and thin, with both the main and non-staple food.

Sugar is the only energy substance of brain nerve tissue activity, and the storage is very little, so when there is more brain activity, as long as enough sugar food is guaranteed, it will give the brain enough activity power. Therefore, the breakfast should have enough heat supply, and the main food must not be lack. The parents can properly achieve 'dry and thin combination, main and non-staple food at the same time', such as steamed bread with soy milk, bread with milk, pancake tofu, etc.

In addition, it is recommended that candidates eat some brain nourishing food, such as fish, milk, fresh vegetables, fruits and so on, and try not to touch fat and fried food. However, we need to remind that comprehensive nutrition does not mean overeating, otherwise it will only increase the burden on the stomach and intestines of candidates, reduce the sensitivity of the brain and affect the test results.

Matching types: the main food is bread, bun, beanbag, large (small) rice porridge, wonton, etc.; the food rich in protein - milk (or yogurt or soy milk), eggs, meat; fresh fruits and vegetables - cucumber, tomato, various fruits.

The food match of college entrance examination lunch

Lunch: lunch is the main meal of the day. After the exam in the morning, the body consumes a lot of calories and nutrients. Eating a good lunch can make the examinee feel tired and energetic in the afternoon.

The purpose of lunch is very clear, it is to supplement a variety of nutrients and heat. Protein and vitamin are substances that can restore brain power quickly. Add a certain amount of lean meat, liver or fish meat for lunch (sea fish is the best choice), not only providing high-quality protein for examinees, but also providing lecithin, choline, unsaturated fatty acid and other substances, which are the substances that constitute the nervous tissue and brain metabolism.

As for vegetables and fruits, we all know that they are rich in vitamins. Eating more fruits and vegetables can effectively relieve the over tension of the brain. At the same time, microelements can also adjust brain function to the best state, such as spinach, kelp with iron, oyster, lean meat with zinc, etc.

Matching type: the main food is all kinds of rice and flour products, mainly dry ones, such as rice, steamed bread and noodles. Non staple food includes all kinds of meat, fish, eggs, bean products, vegetables and fruits, etc.

Food match of college entrance examination dinner

Dinner: the dinner should supplement the physical and mental energy consumed throughout the day, and store energy for the next day, so it should be easy to digest as the standard, but not too much and greasy.

Dinner can choose lean meat, egg soup, steamed fish, vegetables, cold tomatoes and so on. If the candidates have a bad appetite in the hot weather, they can also add some appetizers, or mung bean soup and other complementary food after meals to increase their appetite. After having a good dinner, you'd better not eat too much chocolate, ice cream and other snacks. Cold drink, ice soda and so on are easy to cause gastrointestinal digestion and absorption dysfunction, should avoid overeating.

Matching type: the main food is all kinds of rice and flour products, mainly thin ones, such as bean porridge, wonton, noodles. The non-staple food is a small amount of meat, fish, eggs, bean products, vegetables and fruits, etc.

In addition, in terms of food intake, the examinee should not be too full or overstretched, so that more blood can enter the digestive system, affect the blood supply of the brain, easily make people sleepy and affect the performance of the exam. In terms of diet, the examinee can eat a full meal at seven or eight points. Overeating will increase the burden of stomach and intestines, inhibit the excitation of neurons in the cerebral cortex, and affect the transmission of brain information. The main food must be enough. The only energy the brain can use is glucose. No matter how much protein it can be used by the brain, the main food pattern can be changed. Each meal is about three to two. According to the height and weight of the activity Fruit: 200 grams of fruit per 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 hungry before going to bed, you can moderately increase the night meal, it is better to drink a glass of milk, two biscuits; pay attention to water supplement in summer exam: 1500-2000 ml left and right every day, 200 ml each time.