Li Shuyuan, Chairman of China Nutrition Association
Generally, the contents of various nutrients in breakfast recipes should account for 25% ~ 30% of the daily supply. A nutritious breakfast should consist of porridge, cakes and cold dishes, and it is better to add a melon and fruit to supplement vitamins after meals. Recommended breakfast dishes: sweet potato porridge+fried pie+diced cucumber; Milk+onion biscuits+ham and fried eggs.
Lunch meals should be rich, and the contents of various nutrients in lunch generally account for 35% ~ 45% of the total daily supply. Recommended lunch dishes: sweet and sour hairtail+fried vegetarian dishes+seaweed leaf soup; Pork liver slices+celery shrimp+lotus seed lily tremella soup; Potato and beef slices+cauliflower and mushrooms+pea soup.
Dinner should be based on cereals and vegetables, with light taste and easy digestion, which is conducive to anti-fatigue and refreshing. Recommended dinner dishes: stewed ribs lotus root soup+fried tofu with lobster sauce+mixed with jellyfish silk; Minced meat tofu+shredded potatoes with green peppers+preserved eggs mixed with tofu; Fried pork with onion+scrambled eggs with tomato+cowpea.
First, the life of senior three consumes a lot of energy, so we should always pay attention to a balanced nutrition, not the more the better.
In recent two years, it has been found that the main problem faced by most students in their intense study life is not nutrition, and only a few students have symptoms of malnutrition after long-term intensive study. In fact, the root cause of this symptom is the problem of nutrient absorption caused by excessive brain fatigue and high spirits.
If the diet is normal and the body is not unusually tired, then you don't have to worry, just keep your usual diet, and adding a variety of vitamin preparations in your life is enough to meet your needs. You can eat more foods containing eicosapentaenoic acid and docosahexaenoic acid, such as fish or marine life, which is beneficial to improve your memory. As the Blue Crystal says, oats are a very effective source of nutrition when people are tired. Oats and bananas are foods that can release sugar quickly. When they are tired and hungry, they can be used to satisfy their hunger. You must not eat stimulating food such as chocolate, alcohol and strong tea after high-intensity mental work. In the long run, this is not appropriate. And don't unreasonably increase (or emphasize) a certain nutrition in order to supplement nutrition. This kind of blind practice not only has a bad learning effect, but also has some adverse effects. The best way is to find a local dietitian or nutrition chef to make a scientific and balanced nutritional meal plan for children.
In addition, in my "Nutritional Breakfast Cereals", I also said that eating some cereals in the morning is good for the whole day's work and study, so try it!
Second, supplement nutrition, focusing on "stress resistance."
In fact, after entering the third year of senior high school, parents' "work focus" should be on the stress resistance of life, mainly on students' psychological debugging, but nutrition is not a little busy.
People are easily agitated and depressed under pressure. Scientists have proved that supplementing enough zinc under pressure is beneficial to relieve tension. In addition, eating more red and orange vegetables containing more vitamin C can effectively improve human immunity and prevent problems such as easy infection and decreased immunity caused by excessive fatigue.
In addition, the brain-nourishing products sold in the market now are generally made of fish oil (including EPA) and lecithin. Acetylcholine contained in lecithin is also an indispensable nutrient for strong mental workers. Although it is not easy to be absorbed in daily life and diet, my advice is not to take these brain-strengthening products often without special circumstances.