The college entrance examination is approaching, how to prepare the diet？
[Editor’s note]
Another year of college entrance examination. The annual national unified college entrance examination is coming.
There are still two days before the 2023 college entrance examination. How to kick the final "one foot at the door"? Shanghai’s famous teachers have given many clever tricks to the candidates through The Paper.
You and I are both dark horses. May the candidates be full of passion and fighting spirit, live up to their youth and sail by dreams.
When candidates are nervous about preparing for the exam, their parents may be more nervous than candidates, hoping to be perfect in diet. How to prepare a reasonable diet for children and how to avoid dietary misunderstandings has become a difficult problem for many parents.
Ji Yuping, an advanced individual in health work in Shanghai and a health care teacher in Shanghai Gaojing No.1 Middle School, said that during the sprint of college entrance examination review, candidates need to consume a lot of energy in preparing for the exam, which is naturally inseparable from reasonable nutrition and diet every day. Good physical condition is the basis for candidates to get good grades, and a reasonable nutritious diet can effectively help candidates maintain a good learning state.
Ji Yuping reminded parents that nutrition, like knowledge, depends on the usual accumulation. It is not that the more good things you eat, the better. The principle of arranging meals should be nutrition, comprehensiveness, moderation and balance. As long as the diet is healthy and balanced, the food you usually eat already contains various nutrients needed by the human body, so it is not recommended to supplement health care products.
Five "Taboos" of Diet before Exam
There are still two days to go before the college entrance examination. Ji Yuping summed up five "taboos" of the college entrance examination, especially the diet before the exam.
1. Avoid big changes in recipes before exams.
Before the exam, don’t deliberately increase your diet too much, and don’t make too much changes during the exam. You should be consistent with usual. In addition, eat foods that you usually eat less carefully to avoid food allergies and intolerance. Don’t eat low-sugar and diuretic fruits before the exam.
2. diet is the most taboo to reduce staple food
Candidates’ diet should first ensure the intake of staple food, which is rich in carbohydrates. 50%-65% of the energy needed by the human body should be provided by carbohydrates in food. People who don’t eat staple food will not only feel hungry, but also affect the thinking ability of the brain.
3. Food should be cold and unsanitary.
Don’t buy things to eat in street stalls, and don’t eat or eat less cold drinks. In hot weather, parents can prepare mung bean soup, boiled water or fresh fruit at home for their children to quench their thirst. Do not eat or eat less raw and cold food such as sashimi or cold salad before the exam, and pay attention to food hygiene before eating, so as not to cause gastrointestinal diseases.
4. Don’t talk too much about exam topics when eating.
When the examinee has a meal, parents can take the initiative to talk about some pleasant topics and create a relaxed dining atmosphere, which is helpful for the secretion of digestive juice and the digestion of food.
5. avoid dinner before the exam
Recently, the number of infected people in COVID-19 has increased, so we don’t have dinner or eat in crowded places to avoid re-infection and affect the performance of the exam. Eating too much is not easy to digest, and it is mainly light before the college entrance examination.
So how to eat better for candidates, Ji Yuping also gave a more suitable "college entrance examination recipe".
Two days before the college entrance examination, especially three days before the college entrance examination, three meals a day are arranged in this way, which is nutritious and educational: a normal diet is the best tonic, and it is necessary to match the staple food with coarse and fine grain; Non-staple food, mixed with meat and vegetables. And "eat well early, eat well at noon and eat skillfully at night" is a simple but practical key to eating.
Eating well at breakfast helps to refresh the mind.
Breakfast is the basis of diet to ensure energy throughout the morning. A good breakfast should include: sweet potatoes, milk or dairy products, animal food, fresh vegetables or fruits.
Porridge, noodles, jiaozi and other staple foods are rich in carbohydrates, which can provide energy for the brain to use quickly, so that candidates can have a full spirit in the morning. Fried dough sticks, hemp balls, pancakes, etc. are not easy to digest because they contain a lot of fat. It is recommended to eat as little as possible for breakfast.
In addition, you should eat a proper amount of high-quality protein foods, such as lean slices, eggs, milk, etc. Those who are intolerant of milk and dairy products can be replaced by high-quality vegetable protein soybean products such as soybean milk and tofu brain. High-quality protein foods can not only supplement essential amino acids, increase satiety, but also prevent hypoglycemia before lunch.
Eating enough at lunch helps to improve intelligence.
Lunch is the most important meal in a day. Whether candidates can get nutritional supplements for their intense study and exams in the morning and get nutritional preparations for their hard work in the afternoon depends on lunch. On the basis of meeting children’s tastes, lunch should ensure sufficient calories and various nutrients.
First of all, the staple food should be sufficient to ensure the continuous supply of energy and maintain the balance between energy consumption and supply in brain tissue.
Secondly, high-quality proteins should be supplemented. Foods can be selected such as fish, shrimp, eggs, milk, chicken and lean meat, especially deep-sea fish, which are rich in EPA and DHA. Lecithin in EPA, DHA and egg yolk can protect eyesight, improve cerebral cortex function and enhance memory.
Third, we should pay attention to supplementing other nutrients, such as B vitamins, vitamin C and minerals such as calcium and zinc, among which vitamin C can promote the absorption of iron in food and increase the utilization of oxygen in brain tissue; Adequate calcium can inhibit the abnormal excitement of cranial nerve and peripheral nervous system activities, calm and prevent mania.
Among them, fruits rich in vitamin C such as strawberries, cherries, kiwis, apples, oranges, etc. and fresh vegetables such as tomatoes, cauliflower, bitter gourd, green leafy vegetables, etc. Foods rich in calcium include shrimp, black sesame, black fungus, milk, shepherd’s purse, amaranth, rape and so on.
Eating at dinner helps soothe the nerves.
For dinner, you should make some foods that are easy to digest and moderate in calories. The staple food should not be overeated. The dishes can be bean products, lean meat, fish, fungi and vegetables.
When children feel tired, they can add some peanuts, cashews and walnuts, which are rich in B vitamins, vitamin E and protein, and help to restore energy. After a whole day’s review and examination, your eyes are easy to get tired. You should eat some carrots, animal livers, dark green or red, yellow and orange vegetables, etc. These foods are rich in vitamin A, which is conducive to maintaining normal vision.
