It is also the annual college entrance examination season. At this time, parents are very nervous except students. In order to do a good job of "logistical support," parents have spent their time trying to cook several meals. What should the children eat during the test and examination to be healthy? The doctor will give advice to the parents of the candidates.
How to eat it right?
Intake nutrition should be fully balanced
According to Director Li Qun of the Department of Nutrition of Jiangsu Provincial People's Hospital, middle school students have a heavy learning burden, especially after a high-load review process. As the demand for oxygen in the brain increases, so the energy and various nutrients (such as protein, phospholipids, carbohydrates, vitamins, and minerals) that are indispensable to candidates are all correspondingly increased, so parents should pay attention to making candidates fully Balanced intake of nutrients.
In addition to the "comprehensive" diet, "symptoms" are also important. Pre-testing candidates are under greater pressure, may have less sleep, and may have poor appetite. Parents can prepare a "symptomatic" diet based on the child's condition.
For example, if a child has insomnia, he or she can eat a little tryptophan-like millet or drink a glass of milk before going to bed, calm and calm down. Appropriate to take some red dates before going to bed, which is rich in protein, vitamin C, calcium, phosphorus, iron and other nutrients, there is the role of spleen soothe the nerves to help sleep, but also in the evening drink bowl of longan lotus lily, lotus can rejuvenate, treatment Nightmare and dreams make people sleep well.
If your child's appetite is not good, work on the "flavor" of the dishes. Some sweet and sour, sour dishes have appetizers. Vinegar cabbage, cabbage, Xihucuyu, tomato sauce dishes, such as chicken sauce, tomato sauce, fish, etc., can also help increase appetite. In addition, barley tea can help digestion appetizers, drink a little Borscht, sour and spicy soup to stimulate the secretion of digestive juice before eating, and increase appetite.
How much is it suitable to eat?
78 per meal is enough
Zhang Zhenyu, chief physician of Department of Gastroenterology at the First Hospital of Nanjing City, introduced that before the college entrance examination, candidates' daily routines should not be changed. Try to maintain normal diets. Don't suddenly eat unfamiliar foods or infrequently eaten foods for three days before the exam. Avoid causing discomfort and affecting the exam. Can eat meat, vegetables, eggs and other foods with high energy, intake of adequate calories and various nutrients, meals as full as possible.
In addition, nourishing before the exam is necessary. We should not deny nutrition as a whole, because the process of sprinting the college entrance examination does make the brain consume a lot, but we must scientifically select nutritional products and scientifically conduct pre-examination health care. For example, studying the growth time to review homework, it is easy to cause visual fatigue, headache, nerve conduction medium; Moreover, long time sitting and reading books do not exercise, the brain is prone to lack of oxygen, so some anti-anoxia health products, increase vision products Can play a certain role in the improvement and regulation. During the college entrance examination, the key words for children's dietary nutrition are not “quantity†but “qualityâ€. Only providing reasonable diet can really help children.
Another thing to note is that you must not eat too much before the exam. Candidates should follow the principle of eating less and more during the exam. Every day should be guaranteed between four and five meals. Every meal should be 70% to 80% full. Measure the meal time reasonably and add fruit and nuts in appropriate amounts before the test.
How to add fruit?
The most suitable potassium fruit
Director Li Qun suggested that it is best to buy food for parents during the college entrance exam, make three meals for children, eat cold drinks and cold dishes; if the child does not digest well, do not give him greasy fried food; if the child is easy to get angry, We must eat lighter. All foods that may have allergies, or foods that cause gastrointestinal discomfort, should be treated with caution. Some candidates choose to eat near the test center at noon and need to choose carefully. It is best to eat in a place where there is a guarantee of environmental hygiene and ensure food safety.
If parents want to add fruit to their diet, the best choice is bananas, kiwifruit, apples, oranges, etc. They are rich in potassium, which has a calming and tranquilizing effect and can improve the emergency response ability of candidates. The popular watermelon in summer is not recommended. It is mainly because the watermelon is cool and has a diuretic effect, so it is not suitable for eating before the test.
College entrance examination reference recipe
(Not suitable for all, adjust according to personal circumstances)
Breakfast: one cup of milk or yogurt, one egg, one sesame paste, one bun or bread, one fruit.
Chinese: Rice 2 to 3, chestnut chicken, fried pine nuts with pine nuts, fungus fried loofah, tomato seaweed egg soup.
Dinner: Rice or noodles 2 two to three two, dry-cut beef, minced meat, tofu, shiitake mushrooms, Chinese yam fungus soup.
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