The epidemic situation this year is still very serious. The college entrance examination is an annual big test that concerns countless families. Every parent of a candidate hopes that their children can devote themselves to the examination in the best state. Stable mood, sleep protection and other aspects are considered carefully, and reasonable diet and balanced nutrition are also indispensable.
A reasonable diet before the college entrance examination should pay attention to the following aspects:
1. Pay attention to dietary hygiene and safety
The weather is hot in summer, which is very prone to spoilage of food, especially cold dishes or leftovers; do not eat melons and fruits that are not mature enough and rotten, and do not eat normally Foods that are prone to allergies or are prone to intolerance, and eat less raw and cold food.
Candidates should eat well-cooked food, preferably freshly prepared and eaten, try to eat at home or at school, and be cautious when dining out.
2. Do not specialize diet
The candidates for the college entrance examination should be careful not to overdo it and drink too much Binge eating, if you eat too full, the blood of the whole body will be concentrated in the gastrointestinal tract, causing transient hypoxia in the brain, easy to fatigue and sleepiness, which is not good for studying and exams; excessive eating of high-fat and high-protein foods will also aggravate the gastrointestinal tract. burden, increase the risk of diarrhea or loss of appetite, etc. At the same time, it is also necessary to avoid blindly dieting or eating less food before the exam to lose weight, and to ensure sufficient energy and balanced nutrition. Try to maintain the original eating habits, so that candidates eat comfortably, no discomfort is the most critical.
3. Ensure a balanced diet
The candidates should have a light and non-greasy diet, including grains, potatoes, meat and fish. Moderate amounts of eggs, milk, vegetables, fruits, soy and nuts.
Cereals and potatoes are rich in carbohydrates and are the main source of energy for the brain. Coarse grains are rich in B vitamins, which can promote appetite;
Meat, fish and eggs can provide candidates with sufficient high-quality protein;
Soybeans are rich in high-quality protein, essential fatty acids, vitamin E and calcium, and nuts are rich in high-quality protein. Contains essential fatty acids and vitamin E;
Vegetables and fruits can provide a lot of vitamins and minerals, and are also rich in dietary fiber. Eating more can increase bowel movements and prevent constipation. Relieve tension.
In addition, it is necessary to urge candidates to develop the good habit of drinking a small amount of water and a sufficient amount of water, 1500-1700ml per day, sweating a lot in summer, and the loss of body fluids is relatively large. Increase water intake.
When drinking water, you should drink a small amount of water several times. Don’t drink water when you feel thirsty. You can drink about 100~200ml of water in each class, preferably boiled water or mineral water. , Do not drink or drink less sugary drinks, strong tea and coffee, let alone drink water instead of water.
4. All kinds of food should be in moderation
250-400g of cereals and potatoes (whole grains and mixed grains) per day Beans 50-100g, potatoes 75-100g);
Livestock and poultry meat 50-75g, aquatic products 50-75g, eggs 60g; vegetables 400-500g, Fruits 250-350g; Milk 300-400g, Soybeans 25g, Nuts 10-15g;
5. Don’t be superstitious about supplements or supplements
< p data-track="27">Don’t put your hopes on supplements or health care products that can improve candidates’ intelligence within a few days. If the child has a reasonable diet and can already obtain balanced nutrition in his daily diet, supplements and health care products are unnecessary. food.
If the child’s emotional stress leads to poor appetite, psychological counseling should be carried out, and dietary conditioning can also be carried out in the outpatient department of nutrition, traditional Chinese medicine, and preventive health care in the hospital.
If dietary intake is insufficient, consider a dietary supplement with multivitamins and minerals.
6. Appropriate exercise
< p data-track="32">High-intensity study before the exam can easily lead to long-term sedentary behavior, and should pay attention to the combination of work and rest. Exercise at least 30 minutes a day, such as brisk walking, jogging, ball games, etc. Moderate outdoor exercise will help Increase appetite, eliminate body fatigue, and improve learning efficiency.