What foods should I eat before the college entrance examination? What nutrients do I need to supplement? Can a child who reviews too late for a late snack? The annual college entrance examination is approaching, and scientifically and reasonably arranging the candidates' three meals a day and doing a good job in logistical support is a topic that many parents care about.
Yu Xiao, director of the Department of Nutrition of the Second Affiliated Hospital of Zhejiang University of Traditional Chinese Medicine (Xinhua Hospital of Zhejiang Province), presented a "College Entrance Examination Diet Book" to all candidates and parents, and wished the candidates the best state to achieve the desired results!
The right mix is the foundation
For students who are about to face the college entrance examination, they should still start from their daily diet and reasonably arrange three meals a day to ensure their nutritional needs.
To ensure the nutritional needs of candidates, the key is to pay attention to the reasonable arrangement of candidates' diets, so as to achieve rich varieties, balanced nutrition, meat and vegetarian collocation, and optimize the dietary structure. Because children study intensely every day, there may be a decrease in appetite, parents can change the pattern to do more delicious, so that children can eat more abundantly.
The Dietary Guidelines for Chinese Residents (2016 Edition) recommend that the body consume at least 12 foods per day and at least 25 per week. In addition to providing balanced nutrition for the body, a reasonable diet can also ensure that candidates concentrate, improve brain work efficiency, and prevent various discomforts caused by hunger. Daily should be guaranteed: a certain staple food (the amount of peacetime is the same), milk or dairy products 300 grams, 1 egg, meat dishes (fish and shrimp, chicken and duck, lean pigs, beef and mutton, etc.) 150-200 grams, soy products 50-100 grams, vegetables 500 grams and appropriate amount of fruit. Deep-sea fish rich in EPA (eicosapentaic acid) and DHA (docosaprosic acid) can be appropriately increased, EPA and DHA can protect vision and improve the function of the cerebral cortex, enhance memory.
Eat regularly
On the eve of the college entrance examination, parents must not deliberately change the daily eating habits of the candidates and force them to eat some foods that they usually do not like or have not eaten before. Forcing test takers to eat foods they don't like will actually reduce their appetite; trying foods they haven't eaten before may induce allergic reactions. It is recommended that parents give test takers as much as possible some foods that are often eaten and easily digested and absorbed.
For candidates who stay up late to prepare for the exam, they can supplement the supper in addition to the three meals, but try not to eat the supper within 2 hours before going to bed. When preparing supper for children, make some easy-to-digest, moderate-calorie foods, such as porridge, meat noodles, egg flower soup, wontons, etc.
Dietary safety is important
With the rise of temperature, many foods are easy to rot and deteriorate, parents must pay attention to food safety, cooking process raw and cooked separately, food should be kept fresh, to avoid causing digestive tract diseases. Do not eat wild animals, do not eat spicy, irritating, raw and cold foods and condiments. Do not eat fatty, fried, creamy, too sweet food, do not drink strong tea and strong coffee. Wash your hands before eating.
The dining environment should be good
Create a comfortable and warm dining environment for children, in the process of eating, parents try not to ask about learning, you can talk about some relaxed and pleasant topics, which is conducive to the secretion of digestive juices and the digestion of food.
Blind supplementation is not necessary
Nutrition, like knowledge, depends on the accumulation of time. Health care products have the problem of different people and inappropriate, and candidates and parents should not expect those products that flaunt refreshing the mind to produce "specific functions". Moreover, blind temporary supplementation may be counterproductive, increasing the gastrointestinal burden and psychological burden of candidates. If the candidate has been taking a certain health care product, then the exam can continue to eat these days, it is best not to temporarily add or replace.
There are also some parents who want to give their children the so-called "nutritional injections", which is even more unnecessary. For candidates with a normal diet, there is no need to inject a special "nutrition needle", if it is not supplemented properly, it will have side effects.
Of course, parents can add some foods that they love to eat in the candidate's diet and have certain health benefits at the same time.
On the eve of the college entrance examination, candidates are generally in a state of high brain tension, physical energy consumption is more, sleep is poor, coupled with hot summer weather, candidates are prone to sweating and poor appetite, so in the diet, you can appropriately supplement some calming brain, enhance memory, strengthen the spleen and stomach, relieve liver depression food. For example, fish, especially deep-sea fish, beans and soy products, walnuts, sesame seeds, peanuts, fungus, lotus seeds and other foods have the effect of calming the brain and enhancing memory; buckwheat, lotus seeds, pumpkin, yam, barley kernels, carrots, dates, cabbage and other foods have the effect of strengthening the spleen and stomach; lilies, tomatoes, radishes, lotus roots, oranges, grapefruit, yellow cauliflower, knife beans, bergamot and other foods can play a role in relieving liver depression.
Three medicinal diets suitable for candidates are recommended:
Old duck stew with American ginseng dendrobium
【Ingredients】American ginseng, dendrobium, duck.
【Method】 First wash and cut the duck into small pieces, put cold water to boil, fish out and rinse, then put cold water into the soup pot, put the duck meat and American ginseng, dendrobium, ginger, green onion white, a small amount of cooking wine and all other soup materials into it, boil on high heat and simmer slowly for 1-2 hours, add salt to taste.
【Effect】Nourish qi and nourish yin, clear fire and vitality, and benefit the stomach and digest food.
Prince Ginseng Huai Yam Chicken Pot
【Ingredients】Taizi ginseng, Huai Yam, goji berries, this chicken.
【Method】 First wash the chicken, put cold water to boil, fish out and rinse, then put cold water into the soup pot, put the chicken and Huai yam, prince ginseng, goji berries, ginger, a small amount of cooking wine, etc., boil on high heat and simmer slowly for 1-2 hours, add salt to taste.
【Effect】Nourishes qi and strengthens the spleen, and benefits yin and vitality.
Lotus lily lean broth
【Ingredients】Lotus seeds, lilies, lean meat.
【Directions】 Wash the lotus seeds, lilies and lean meat, put them in a stew cup, add 3-4 bowls of water, and simmer for 30 minutes.
【Effect】Improve qi tone, make up for weakness, calm the nerves. Don't make up for the sprint before the exam! Nutrition experts presented the "College Entrance Examination Diet Book"
(Qianjiang Evening News Hourly News Correspondent Zheng Sha Reporter Zhang Bingqing)
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