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@ Wang Liling (nutritionist)
The most important thing during the postgraduate entrance examination is not only to meet the body's demand for calories, but also to ensure that you have enough energy and flexible brains every day. Therefore, the secret recipe of postgraduate entrance examination is also considered from this.
The people who take the postgraduate entrance examination should be regarded as middle-class manual workers, who are between office white-collar workers and site workers. Therefore, for girls, it is suggested that the daily calorie should be controlled at 1800-2000kcal, and for boys, it is suggested that the daily calorie should be controlled at 2000-2300kcal.
① Choice of diet
The choice of food has a very important relationship with the study efficiency of a day. As far as I know, many people who take the postgraduate entrance examination will eat a lot of snacks during the review process and eat a small amount of snacks during the break to make themselves feel more energetic.
At this time, the choice of snacks is very important. Try not to choose snacks with heavy taste and high oil content such as potato chips, biscuits and spicy strips. It is recommended to eat more fruits or vegetables that can be eaten raw. Fruits and vegetables can make people quickly supplement nutrition, and can quickly restore physical strength and brain power when resting. Let the next stage of learning be more efficient.
② Breakfast suggestion
What to eat for three meals a day, how much to eat. Breakfast, many people, especially those who are busy every day, have a good breakfast. They may know a cup of soybean milk, an egg, or a cup of milk and a cake. This collocation has a great misunderstanding, unbalanced nutrition, easy to feel particularly sleepy around 10 in the morning, and low learning efficiency.
In the morning, it is suggested to mix it like this: a bowl of miscellaneous grains porridge, an egg, a vegetable (not pickles) and a bag of milk.
If you can cook by yourself, it will be easier to operate. If students eat in the canteen, it is generally difficult to eat a dish at this time. It is suggested to buy some vegetables that can be eaten raw, such as cucumbers, tomatoes, cabbages and carrots. And then remove a part every day. How much is not required, just eat enough.
It is recommended to drink milk after 10 in the morning, because people are more likely to get tired at this time. If you drink a bag of milk, you can supplement a lot of nutrition at the same time, such as using fruit as a snack as mentioned earlier. After eating, you can revive your blood and enter a good learning state.
③ lunch suggestion
In China, lunch is the most important meal, and most people eat a lot. But some people are used to eating heavy-flavored dishes, which are salty and oily, and like to eat them all at once. These are easy to affect the learning efficiency in the afternoon.
Heavy-flavored dishes will thicken the blood, slow down the blood circulation, and inevitably lead to fatigue and low efficiency.
Therefore, if you can cook by yourself, you should make more ingredients and less meat dishes. Generally speaking, the ratio of ingredients to meat dishes is 4: 1~5: 1 in terms of volume. The amount of food eaten by girls is the same as that of the ordinary original plate, while the amount of food eaten by boys is full. Then you can choose more steaming and mixing methods, and pour a small amount of linseed oil after cooking.
If you can choose staple food, choose miscellaneous grains, or eat sweet potato and yam at the same time. If it is a canteen, according to this principle, the proportion of meat and vegetables should be well distributed when cooking, and the staple food should not always be white rice and steamed bread. The food in the canteen is easy to contain salt and oil. It is recommended to use a bowl of boiling water first, and then pour a small amount of linseed oil on yourself.
Flaxseed oil is rich in DHA, so it is very important for people with strong study intensity to ensure a certain amount of DHA intake every day. However, DHA is rare in general food, and there are many deep-sea fish, but it is rarely eaten whether cooking by yourself or in the cafeteria.
4 dinner suggestions.
Most people are used to eating a lot in the evening, and tend to eat heavy-flavored food, which is actually very bad. Also, if you eat longer than you sleep, you will probably have a midnight snack before going to bed, which is not good.
It is suggested that dinner is similar to lunch, but what should I do if I am hungry before going to bed? Then it is suggested to eat a small amount of fruits such as apples or drink a bag of yogurt before dinner and before going to bed. But avoid eating too much food within one hour before going to bed, especially sweets and greasy food.
In addition, it should be emphasized that avoiding sweet drinks as much as possible and drinking mainly plain water and light tea can promote the metabolism of the body and help better metabolize waste.
⑤ Choice of food
In fact, there are not too many hard and fast requirements. As long as there are no taboos and allergies, all fresh foods can be eaten. It is best if you can eat a lot of different foods every day. If you can't, you can try to choose different foods to eat within a week, and try not to eat the same food repeatedly.
I hope my answer can help you. I wish you good health and a happy life. Get good grades in the postgraduate entrance examination.
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