Adolescence is a period of vigorous growth and metabolism. These children need more heat energy and various nutrients than adults, and the review stage before the exam is a period of high concentration of mental work, so nutrition is more important to them.
Ren Shuncheng, an associate professor at the College of Cereals, Oils and Foodstuffs of Henan University of Technology, said that during this period, candidates should be supplemented with high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron on the basis of maintaining sufficient energy.
Among them, eggs, milk, meat, soybeans and bean products are rich in high-quality protein; Nut foods such as peanuts, walnuts, sesame seeds and pine nuts are rich in unsaturated fatty acids and phospholipids. Eel, animal liver, egg yolk, broccoli and spinach are rich in vitamin A; Lean meat, brown rice, whole wheat flour and most vegetables and fruits are rich in vitamin B; Strawberries and cherries are rich in vitamin C; Pig blood, duck blood, kelp and spinach are rich in iron.
Emphasize the nutrition of three meals, and add meals properly between classes and at night.
In order to ensure adequate nutrition, parents should first start with the quality and quantity of three meals. Ren Shuncheng said that children should have cereals, vegetables, fruits, beans, aquatic products and livestock meat on the table every day.
Ren Shuncheng said that candidates are under great pressure, which easily leads to decreased secretion of digestive juice, decreased digestive function and loss of appetite. You can eat less and eat more at this time. On the basis of three meals in the morning, noon and evening, we can increase the lunch between classes and supper. The break meal can be a piece of fruit or a glass of milk or soybean milk.
Choose a few digestible foods rich in protein and vitamin C for dinner, such as porridge, shredded pork noodles, egg drop soup, wonton, cauliflower and bitter gourd. And avoid foods with high fat content.
Review staying up late, longan lotus seeds help you sleep well.
"Children may be under too much pressure in the college entrance examination this year and often suffer from insomnia at night." In the face of Ms. Chen's question, Ren Shuncheng said that after mental work, the nerves are too excited and it is easy to lose sleep. For dinner, you can eat some food that calms your nerves, calms your heart and sleeps well.
For example, a bowl of longan lotus seed porridge, longan yizhi Ningxin, lotus seed tonic; Drinking a little pig's trotters soup can reduce the excessive excitement of the central nervous system and improve symptoms such as anxiety, neurasthenia and insomnia. Dinner can also be cooked with seaweed, kelp and other seafood, providing calcium, iodine, phosphorus, iron and other elements to promote the growth and development of the brain and prevent neurasthenia.
Reviewing in the middle of the night and eating a few dates can nourish the stomach and strengthen the spleen, soothe the nerves and relieve depression; Drinking a cup of hot milk before going to bed can promote the brain to secrete hypnotic serotonin, and a small amount of morphine can help you fall asleep.
Eating Chinese cabbage and onions can relieve tension.
Ren Shuncheng said that once a person is under great psychological pressure, his body will consume a lot of vitamin C. Therefore, candidates should appropriately increase the intake of fruits and vegetables rich in vitamin C. If iodine is lacking in food, it will also cause psychological pressure, and some foods containing iodine can be supplemented, such as kelp, laver, shrimp, marine fish and other seafood.
In addition, eating cabbage regularly can reduce nervousness and improve learning efficiency; Eating onions in moderation every day can dilute blood and improve oxygen supply to the brain, thus eliminating excessive tension and psychological fatigue; Walnut is an ideal food to deal with the need for long-term concentration.
I often stay up late at night, and protein, Vc and glucose consume a lot.
People who often stay up late are prone to lack three things: protein, vitamin C and glucose. In addition, the consumption of vitamins A, D and various water-soluble vitamins will also increase, causing fatigue, inattention, emotional irritability, loss of appetite, and even hypertension and neurasthenia.
At this time, you can add a midnight snack 1 2 hours before going to bed, which is mainly food that is easy to digest and rich in protein and vitamin C.
Always stay up late at night, strengthen nutrition during the day, and eat more animal protein such as fish and meat.
Eating some peanuts, cashews, almonds and walnuts rich in vitamins B and E will help to restore energy and physical strength.
Candidate's one-day cookbook reference
Breakfast eggs, milk, bread or steamed bread, eight-treasure porridge, a plate of vegetables and 1 fruit lunch, kelp and shredded duck soup, assorted vegetables; Sweet and sour pork ribs, cold mixed with three silk; Fish-flavored liver tablets, celery shrimp; Dried bean curd, mushrooms, cabbage; Roast beef with carrots and stir-fried pea seedlings with vegetables.
The staple food can be rice, steamed bread, etc.
Another cup of yogurt or juice.
Steamed hairtail and vinegar roasted cabbage for dinner; Pickled bullfrog and roasted broccoli; Braised black fish fillets and lotus white; Dry rice melon, steamed ribs, braised tofu, cold potato shreds, etc. Staple food: steamed bread and porridge.
Nightingale porridge, shredded pork noodles, egg drop soup,
Wonton, cauliflower, bitter gourd, etc.