The 2022 high school entrance examination and college entrance examination are about to begin. How to ensure the nutrition of candidates through diet? How to relax, regulate emotions, and take the test with a normal attitude? In order to make the candidates do the sprint before the exam in the best state, the Nutrition Department of Hunan Provincial People’s Hospital and the psychological team have opened a free nutrition decompression hotline for the middle and high school entrance examination. From May 24, parents and candidates can call 18374887515 for nutrition, psychological consult.
Hunan Provincial People’s Hospital clinical nutrition science and technology teacher, Chinese registered dietitian, second-level psychological counselor, senior family education instructor Cai Hua reminded that the diet of middle and high school candidates should be “four essentials” before the exam.
First, the food should be diverse and reasonable. Food should be varied to avoid unbalanced nutritional intake. It is necessary to ensure a sufficient amount of high-quality staple foods (4-6 taels) and to match the thickness, and at the same time, supplement fresh vegetables and fruits, which can provide carbohydrates and high-quality vitamins. Adequate intake of high-quality protein, such as meat, eggs, milk, soy products, etc., will help improve health and maintain full energy.
Second, the food should be fresh and safe. The source, storage, processing and production of food must be safe and hygienic, and the fresh ingredients of the season should be the main ingredients to ensure the separation of raw and cooked food. It must be cooked and cooked thoroughly.
Third, drink more water and drink less beverages. In addition to 1-2 bottles of milk every day, it is necessary to develop the habit of regularly drinking water (1500-1700ml), drink less beverages, preferably boiled water or mineral water. Do not drink or drink less caffeine-rich drinks and strong tea after 4 p.m., so as not to be overexcited or frequent urination that affects sleep quality.
Fourth, it is necessary to add meals reasonably. In addition to the three-meal diet, the candidates for the middle and high school entrance examinations can add a moderate amount of food between the two meals, which can relieve hunger and improve learning efficiency. In the evening, light and easy-to-digest food is the main food to avoid increasing the burden on the gastrointestinal tract and affecting sleep.
Also do the “four nos”.
One don’t make too many changes to the recipe. Do not deliberately increase the amount of food you eat, especially during the exam, do not make too many changes in your diet, it should be the same as usual. The week before the exam is especially critical. Don’t try new ingredients or foods that you don’t eat often to avoid gastrointestinal discomfort or allergies.
Two do not eat greasy food. Eat less or no foods high in sugar and fat, such as candy and fried foods. To use less frying to cook food, you can use boiling, steaming, stewing and other methods to ensure nutrition and health.
Third, don’t eat cold and unhygienic food. Try to eat at home or at school, eat less raw and cold food, do not eat leftovers, cooked food should be thoroughly heated before consumption. Be cautious when ordering meals, and try to order as few cold dishes, raw seafood, and cold-processed pastries as possible when dining out, so as not to cause gastrointestinal discomfort.
Fourth, don’t blindly take supplements. Many parents are busy preparing various supplements or health products for their children, but it is not necessary. It is not realistic to rely on health products to improve intelligence and learning efficiency in a short time. Abuse of health products may also lead to adverse reactions such as non-absorption, abdominal distension and diarrhea, and it is not advisable to blindly follow the trend.
Faced with nervousness, Cai Hua said that there are “seven elements” for candidates to learn from decompression.
One is positive self-suggestion. Use self-suggestion methods to conduct psychological counseling before and after the exam to enhance your confidence.
The second is not to fight fatigue. Reasonable arrangement of work and rest time, planned study, good grasp of biological and psychological rhythm, is conducive to physical and mental relaxation.
The third is to have appropriate goals. Assess your situation and set goals. Too high goals can easily lead to test anxiety and affect the performance of the test, while too low goals will affect the development of potential.
Fourth is to let go of comparisons. Being able to test your actual level means that you are successful in the test and that you are the best version of yourself.
The fifth is to communicate with people more. If you feel anxious, you can confide in your confusion to the people around you, express your uneasiness, and seek professional psychological counseling if necessary.
The sixth is to enhance the strength of learning. In the sprint preparation stage, establish a knowledge network system, check and fill in the gaps, and finally enhance and improve one’s learning strength.
The seventh is to create a harmonious family atmosphere. Parents should relax their minds, do a good job in logistical support, and create a stable and peaceful family environment for their children, which is conducive to children’s emotional relaxation.
Xiaxiang Morning News reporter Xia Sheng correspondent Cai Hua Li Qingjiao
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