The key is to take time to exercise, which is the most important thing.
Diet collocation before college entrance examination
The annual college entrance examination is coming. On the eve of the exam, candidates have a lot of study pressure and homework. Reasonable dietary arrangement and proper nutrition distribution are helpful for candidates to successfully complete the exam. How to increase children's nutrition is a concern of every parent.
How should candidates get enough nutrition? Generally speaking, candidates should eat 400-600g of staple food (rice and noodles), one egg,10g of cooking oil, 500g of vegetables and 200g of fruit. In other words, do you need to eat it every day? 600 calories, 30% for breakfast, 40% for Chinese food and 30% for dinner.
The more active the brain is, the more energy it needs. Therefore, in order to improve the review effect, candidates should ensure that they eat enough staple food (cereal) every day. At the same time, eat more foods that enhance brain memory, such as eggs, lean meat, pork liver, milk, soybeans, peanuts, sunflower seeds, walnuts and so on. In addition, eat more fruits and vegetables every day, and supplement vitamin C, vitamin B 1 and vitamin B6 to enhance resistance, reduce fatigue and prevent constipation caused by excessive study.
In June and July, the weather is hot. Candidates should replenish water and drink light salt water, mung bean soup, sour plum or orange juice.
Pay attention to acid-base collocation in diet before college entrance examination
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Release time: 2005- 1- 16 News source: Chutian Education Network.
Yesterday, our reporter specially consulted Professor Tang, director of the Nutrition Department of the Second Xiangya Hospital of Central South University. He believes that parents need not worry too much about their children's diet before the college entrance examination. As long as they pay attention to the balanced collocation according to their children's eating habits, the diet will not hold them back.
Tang pointed out that only when the blood is weakly alkaline can people keep their brains and physical strength at their best, so it is also important to pay attention to the acid-base collocation of food. Fish, meat and alcohol are acidic foods, while vegetables, fruits and milk are alkaline foods. When providing food to candidates, these two kinds of food must be balanced, and alkaline food is slightly more than acidic food, so that candidates can keep their best condition.
A balanced diet is the most basic.
"Whether it is a college entrance examination or not, a balanced diet is the most fundamental." Tang pointed out that students facing the college entrance examination should grasp this principle, and a light, nutritious and diverse daily diet can bring the best nutritional supplement to candidates.
Breakfast is mainly light. Tang said that breakfast is the most important meal in a day and should be eaten well. The basic principle is light and digestible. You can choose foods containing sugar, carbohydrates and protein, such as porridge, steamed bread, steamed buns, mung bean porridge, milk and eggs. And if conditions permit, you can also eat some fruits and vegetables properly.
As long as 70% or 80% of Chinese food and dinner are full, you can eat 70% or 80% of Chinese food and dinner, which can avoid increasing the burden on the digestive tract, divert blood from the body and ensure adequate blood supply to the brain.
The amount of extra meals is 65438+ 0/3 of dinner. If students study by themselves at night, they have to add meals. The best time to add meals is about one or two hours before going to bed, and the amount of extra meals can only be about 1/3 of dinner. Specifically, they can eat light and digestible foods, such as milk, juice and biscuits.
The champion's diet should be cooled down.
Some parents always like to provide food to candidates according to the "top-ranked recipes", thinking that children can become "top-ranked" people as long as they eat according to the recipes. In this regard, I feel that Tang is very inappropriate. For example, some candidates don't like to eat pig liver, but many "top recipes" have pig liver. Forcing them to eat things they don't like can easily cause the examinee's rebellious psychology.
Don't talk about the college entrance examination at the dinner table
In the face of the college entrance examination, candidates are inevitably nervous, and the weather is getting hotter and hotter, which may often lead to anorexia. Tang said that at this time, parents must try their best to decompress them, especially not to talk about the topic of college entrance examination at the dinner table, so as not to increase the psychological burden of candidates.
Secondly, when candidates are anorexic, they can guide eating by adding appetizers. Parents can choose their children's favorite foods to increase their appetite, such as chopped pepper, lobster sauce pepper or pepper radish, but remember to pay attention to hygiene when eating these things.
Skillful diet before college entrance examination
June and July are the peak seasons for candidates. On the eve of the exam, children are under great pressure to study and have more homework. Many parents want to give their children more nutrition, but they don't know where to start. Below I will answer some questions that parents care about one by one.
How should candidates get enough nutrition?
Reasonable dietary arrangement and proper nutrition distribution are helpful for candidates to successfully complete the exam. Generally speaking, candidates should eat 400-600g of staple food (rice and noodles), 100g of medium-fat pork, 250g of an egg, 250g of milk, 10g of edible oil, 500g of vegetables and 200g of fruit. In other words, you need to consume 2600 kilocalories every day, with breakfast accounting for 30%, Chinese food accounting for 40% and dinner accounting for 30%. If the meal is arranged as five meals a day, the energy distribution of these five meals is 20% for breakfast, 65,438+00% for recess, 30% for lunch and 30% for dinner, and 65,438+00% for delay.
Do you have to eat staple food for every meal?
The more active the brain is, the more energy it needs. The main energy source of brain tissue activity is glucose, but the storage of glycogen in brain tissue is very small, only enough to maintain brain activity for a few minutes. Therefore, in order to improve the effect of preparing for the exam, candidates should ensure that they eat enough staple food (cereals) every day.
Do you need to supplement brain food before the exam?
In order to make the brain play various functions effectively and ensure good learning effect, it is necessary to constantly absorb various nutrients needed for brain activities from food, such as lecithin, choline and unsaturated fatty acids. Foods containing the above nutrients include eggs, lean meat, pork liver, milk, soybeans, peanuts, sunflower seeds, walnuts and so on. These foods can enhance the memory of the brain and make people energetic.
Do vegetables and fruits need daily supplements?
Candidates should eat proper amount of vegetables and fruits every day, because vegetables and fruits are rich in vitamin C, vitamin B 1, vitamin B6, vitamin A and crude fiber. Vitamin B 1 and B6 are essential nutrients for brain energy metabolism. Vitamin c can enhance resistance and reduce fatigue; Vitamin a is good for eyesight; Cellulose in vegetables can promote intestinal peristalsis and prevent constipation caused by excessive study.
What drinks do candidates drink?
Candidates should drink light salt water, mung bean soup, sour plum or orange juice.
What to eat for insomnia? Insomnia patients can choose the following methods to recuperate: (1) eat a few biscuits and drink a glass of milk before going to bed, (2) eat millet porridge before going to bed; (3) adding a proper amount of lotus seeds, longan and lily for decoction; (4) Take 25g of walnut kernel, Poria cocos 15g, Ziziphus jujuba seed 10g, round meat 10g, a little rock sugar, add a proper amount of water, and decoct it into syrup for taking after meals.
Diet before college entrance examination: five taboos and two suitability
There are only a handful of days before the college entrance examination, and the diet of candidates affects the hearts of parents. Recently, the reporter interviewed Yu Kang, deputy chief physician of the Nutrition Department of Peking Union Medical College Hospital. He put forward some points of "the essentials of diet before the exam", so parents of candidates may wish to have a look:
1, to avoid big changes in the recipe before the exam. Candidates' diet before the exam should not be deliberately changed because the college entrance examination is approaching. Before and during the exam, the amount of food should not increase too much, especially during the exam, and the diet should not change too much.
2, diet is the most taboo to reduce staple food. Candidates' diet should ensure the intake of staple food. In the past, people always thought that the staple food was dispensable, as long as they ate more fish and meat. In fact, these foods can only supplement the protein needed by human body, while brain thinking mainly depends on glucose, and only staple food can be converted into glucose.
3, eat chicken and avoid eating skin. Candidates should not eat a lot of greasy animal food or too much pork. Fried food can easily make people feel full and affect the intake of other foods. Yu Kang suggested that candidates eat more fish, skinless chicken, milk, eggs and other foods, or cook some mung bean porridge, tremella lotus seed soup and so on. And put some sugar in the right amount, which is delicious and heat-clearing.
4, coffee will lead to frequent urination, and the college entrance examination should not be avoided. Candidates should drink plenty of water before the exam, and ensure the intake of 1500-2000mL every day. It is forbidden to drink drinks instead of drinking water. Candidates can have some tea and coffee before the exam, but it must not be too strong. Strong tea and strong coffee have exciting effects, which will affect sleep. Yu Kang specially reminded not to drink coffee during the exam, because the effect of caffeine will make people urinate frequently, which will affect the candidates' improvisation.
5, snacks should not choose nuts. Yu Kang told candidates that snacks can be eaten properly, but remember: eat less greasy food and nuts, such as melon seeds and peanuts, and eat less sweets and foods with too much cream. Some candidates want to eat snacks as soon as they read a book. Therefore, Yu Kang suggested that they might as well choose to eat cucumbers and fruits, which can effectively control their food intake.
6. It is advisable to eat 2 fruits every day. Fruits and vegetables are rich in nutrients, vitamins and minerals, which can relieve anorexia and constipation. Candidates should ensure that they eat 2 fruits a day, about 500 grams. In addition, Yu Kang reminded candidates to eat less crude fiber vegetables, and if they don't have the habit of eating regularly, they must not suddenly increase before the exam. He suggested: "Spinach and carrots can enhance memory, and onions can improve blood supply to the brain and help candidates concentrate. This kind of food can be appropriately increased. "
7, anorexia should use the "sheep eat grass" method. If candidates are stressed before the exam and feel anorexia, parents can change three meals a day to four or five meals a day, increase the number of meals, and adopt the "sheep eat grass" eating method. On the premise of controlling the total amount, they can also get the nutrition that candidates need in one day.
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Experts put forward suggestions on the diet of college entrance examination students
Today is the annual college entrance examination. How should candidates get enough nutrition? Experts specially created a "college entrance examination menu".
First of all, it is not easy to eat too much before the exam, don't eat too greasy, and pay attention to balanced nutrition.
Secondly, three meals a day should pay more attention to scientific dining. Be sure to have a good breakfast and never go on an empty stomach, because eating breakfast can ensure that you can supply enough energy to your brain. Lunch is the main meal of the day, so you should eat well. Candidates will feel a little tired after the morning exam. You can drink a cup of yogurt or juice to relieve fatigue. Don't eat too much or too greasy food for dinner. Eat a tomato (or fruit) after a meal to supplement enough vitamin C. Fresh fruit juice rich in multivitamins can be used in drinks. Others such as soda and ice water should be drunk less to avoid affecting appetite.
Third, some foods have "special functions". Strawberries and Chinese cabbage can relieve tension, especially pectin in strawberries can make people feel comfortable; Lemon can make people energetic and improve their ability to receive information; Eating half an onion every day can eliminate excessive tension and anxiety; Ginger can increase oxygen supply to the brain and broaden people's thinking; Eat red dates, lotus seeds, tremella, milk, bananas and so on. It can relieve stress and relax the tension of candidates.
Six taboos of college entrance examination students' diet
1. Avoid eating fried dough sticks, oil cakes and steamed bread to prevent aluminum from damaging the brain. Steamed bread contains high aluminum content, and fried dough sticks and oil cakes also contain aluminum. Eat one or two fried dough sticks every day, and the aluminum intake will exceed the allowable amount of 60 mg. Children who often eat this kind of food tend to have poor memory and slow thinking.
Don't eat too much salty food. People who are used to eating salty food for a long time will not only cause hypertension and arteriosclerosis, but also damage arterial blood vessels, affect the blood supply of brain tissue, and make brain cells in a state of ischemia and hypoxia for a long time, leading to mental retardation and memory decline.
3. Stop eating fried food. Foods fried with oil temperature above 200℃ and foods exposed to the sun for a long time contain more lipid peroxide, such as peanuts, fish and shrimp, bacon and so on. This will promote premature aging or dementia of the brain.
Don't eat more monosodium glutamate. Adults should not eat more than 4 grams of monosodium glutamate every day. Eating too much will hinder their intellectual development.
5. Avoid eating too much high protein. Excessive intake of high-protein foods, such as beef, chicken, eggs, shrimp, peanuts, etc. It will make people unable to concentrate on their studies, and often lead to listlessness, dizziness and headache, and decreased thinking and judgment.
6. abstain from partial eclipse and only prefer certain foods. This is likely to lose the source of essential nutrients for the body, unable to maintain a good appetite and the best diet, affecting the peristalsis of the digestive tract and the secretion of digestive juice, which is not conducive to the digestion and absorption of food, and is harmful to brain development and health in the long run.