The pace of the college entrance examination is getting closer and closer
How to make your child eat well
It is a hot spot that many parents pay attention to
This week is "Nutrition for All"
Nutrition experts in our city
Give recipes for college entrance examination candidates
Super useful
Zhao Qingwei
"The annual college entrance examination has entered the countdown, the candidates have heavy study tasks, and the brain is in a state of high tension. Zhao Qingwei, director of the nutrition department and chief physician of Daqing Longnan Hospital, said that at this time, the brain's consumption of certain nutrients, such as protein, phospholipids, carbohydrates, vitamin A, vitamin C, B vitamins and iron, increased.
Ensure that candidates have a nutritious intake during their preparation for the exam
The following methods can be followed
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This is the only way to make a reasonable diet
Stick to cereal-based
Balanced meal patterns
Daily meals should include:
Cereals and potatoes, vegetables and fruits,
Livestock, poultry, fish, eggs, milk and legumes
On average, consume more than 12 foods per day
More than 25 kinds per week
Mix it up
Different levels of physical activity
Food types and intake
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Table 1 Applicable to senior high school girls (light physical activity)
Energy: 2100kcal, Protein: 70-75 grams
Food categories: cereals and potatoes, vegetables and fruits, fish, poultry, livestock, eggs, milk, beans, nuts, oil and salt, water
Intake: 275 grams of cereals, 80 grams of potatoes, 400 grams of vegetables, 250 grams of fruits, 50 grams of aquatic products, 50 grams of poultry meat, 60 grams of eggs, 400 ml of dairy products, 25 grams of soybeans, 10 grams of nuts, 25 grams of vegetable oil, 5 grams of salt ≤, mineral water or boiled water about 1400ml
Table 2 Applicable to senior high school girls (medium physical activity)
Energy 2350kcal Protein 80-85 grams
Food categories: cereals and potatoes, vegetables and fruits, fish, poultry, livestock, eggs, milk, beans, nuts, oil and salt, water
Intake: 325 grams of cereals, 80 grams of potatoes, 400 grams of vegetables, 250 grams of fruits, 50 grams of aquatic products, 50 grams of poultry meat, 60 grams of eggs, 400 ml of dairy products, 25 grams of soybeans, 15 grams of nuts, 30 grams of vegetable oil, 5 grams of salt ≤, mineral water or boiled water about 1500ml
Table 3 Applicable to senior high school boys (light physical activity)
Energy 2650kcal Protein 90-95 grams
Food categories: cereals and potatoes, vegetables and fruits, fish, poultry, livestock, eggs, milk, beans, nuts, oil and salt, water
Intake: 375 grams of cereals, 120 grams of potatoes, 450 grams of vegetables, 350 grams of fruits, 60 grams of aquatic products, 60 grams of poultry meat, 60 grams of eggs, 400 ml of dairy products, 25 grams of soybeans, 15 grams of nuts, 30 grams of vegetable oil, 5 grams of salt ≤, mineral water or boiled water about 1500ml
Table 4 Applicable to male students in the third year of high school (moderate physical activity)
Energy 3000kcal protein 100-105 grams
Food categories: cereals and potatoes, vegetables and fruits, fish, poultry, livestock, eggs, milk, beans, nuts, oil and salt, water
Intake: 450 grams of cereals, 120 grams of potatoes, 500 grams of vegetables, 400 grams of fruits, 75 grams of aquatic products, 75 grams of poultry meat, 60 grams of eggs, 400 ml of dairy products, 25 grams of soybeans, 15 grams of nuts, 30 grams of vegetable oil, 5 grams of salt ≤, mineral water or boiled water about 1600ml
Schematic diagram of the standard portion size of food
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Eat more vegetables and fruits
◆ There are vegetables in the meal, and at least three kinds of fresh vegetables are provided every day, and more than half of them are dark vegetables such as dark green, red, orange, and purple.
◆ Appropriate amount of bacteria and algae are provided.
◆Eat fruits every day, and do not use fruit juice instead of fresh fruits.
Eat fish, poultry, lean meat, and eggs in moderation
◆ Poultry meat and livestock meat exchange, fish and shrimp, crab exchange, all kinds of egg exchange.
◆Priority is given to aquatic products or poultry.
◆ Meat is mainly lean meat, and less fatty meat, smoked and cured meat products are eaten.
◆ Provide animal liver once a week, 20~25g per person each time.
◆ Eggs do not discard egg yolks.
Ensure the intake of milk, soybeans and nuts
◆ Drink more than 300ml of milk or an equivalent amount of dairy products such as yogurt every day.
◆ Consume a variety of soybeans or soybean products every day, such as soybeans, tofu, dried tofu, bean curd, tofu brain, etc.
◆ Eat nuts in moderation.
Less oil and less salt
◆ Cultivate a light diet and eat less high-salt and fried foods.
◆ The amount of cooking oil used per day should not exceed 30g.
◆ Control salt intake, including soy sauce and other food salt, and do not exceed 5g of salt per day.
Control sugar and avoid alcohol
◆ Control the intake of added sugars, no more than 50g per day, preferably less than 25g.
◆ Do not drink or drink less sugary drinks, and teenagers should not drink alcohol.
Develop good eating habits
Arrange three meals a day reasonably, eat regularly, regularly and quantitatively, do not miss meals, and eat breakfast every day.
Meat and vegetarian food for each meal
The brain is in a state of high tension, and the consumption of nutrients such as protein, vitamins, iron and zinc increases.
◆ For breakfast, you can choose egg custard or poached egg or sauce beef, milk.
◆For lunch, you can choose red meats rich in iron, such as stewed persimmons with beef, boiled liver tips, and steamed pork ribs.
◆ For dinner, choose easily digestible steamed fish or boiled shrimp or garlic chicken wings.
Dry and thin, drink plenty of water
The weather is hot, sweating a lot, a lot of water evaporates with sweat, and it is necessary to replenish the lost water in time.
◆ Soup or porridge: add porridge or soup appropriately for each meal, and you can choose oatmeal porridge, rice and mung bean porridge, cornmeal porridge, millet porridge, etc. for breakfast. For lunch and dinner, you can choose from a variety of soups such as borscht, tomato and egg soup, winter melon soup, seaweed egg soup, and mushroom soup. You can also choose mung bean soup and white fungus lotus seed soup to clear away heat and relieve heat. Spleen-strengthening and appetizing sour plum soup and hawthorn juice.
◆ Drink more water: develop a good habit of drinking water regularly and quantitatively, it is recommended to drink plain water or tea, drink less or no sugary drinks, and do not replace plain water with drinks. Ensure that you drink more than 1400 ml of water every day.
Learn to choose food
Nutrition blends to do so
1. During the review period, read books for a long time, dry and tired eyes, pay attention to supplementing foods rich in vitamin A or β-carotene, such as apricots, cabbage, cantaloupe, carrots, mangoes, papaya, pumpkin, liver, etc.
2. Glucose is the only source of energy for the brain, and it is necessary to ensure that the three meals of cereals and potatoes are sufficient.
3. Vitamins B1 and B6 participate in brain energy metabolism, pay attention to the supplementation of coarse grains, beans and nuts.
4. Some children have angular cheilitis and glossitis, so they should consume more foods containing vitamin B2, such as beans, liver, egg yolks, and milk.
5. The temperature fluctuates greatly, so consume more vitamin C-containing foods such as broccoli, green peppers, mangoes, and kiwifruit to improve immunity and prevent colds.
6. When the iron content in the body is insufficient, there will be a decline in memory and thinking ability, in order to keep the brain's thinking active, some iron-rich foods should be supplemented, such as pork liver, animal blood products, red meat, kelp, seaweed, sesame, red dates, beans, etc.
7. Also pay attention to the intake of nutrients that are conducive to growth and development, foods containing calcium, iodine, and zinc, such as milk, kelp, oysters, liver, kidneys, egg yolks, lean beef, beans, nuts, etc.
8. It is easy to be constipated when sitting for a long time, so increase the intake of foods rich in dietary fiber every day, such as whole grains, mixed beans, celery, lettuce, konjac, etc.
Don't take supplements blindly
"Some parents are afraid that their children's nutrition will not keep up, so they give their children some health products, which is not advisable." Zhao Qingwei said that the health care products that are widely publicized to have the effect of tonifying the brain mainly contain fish oil or algae oil α linolenic acid, DHA, EPA, such ingredients have a promoting effect on the brain development of early life, such as fetuses and infants, and after adulthood, the development of the brain has been completed, and a large number of supplements of such ingredients will not make any obvious changes in brain cells.
So, don't be superstitious about the so-called nootropic effects of health supplements. As long as you ensure adequate nutrient intake and ensure that the brain has sufficient energy supply, you can exert a normal level of intelligence. For some test takers with insufficient dietary intake, dietary supplements such as B vitamins or multivitamins can be supplemented.
Rational feasting
Adjust your body to its best
May every candidate
can get what you want in the college entrance examination
Gold List Title
Source: Wei Daqing