The annual college entrance examination is approaching, and children are in a special stage of heavy learning and brain overuse. The needs of energy and various nutrients exceed adults. How to increase children's nutrition, so that they get adequate, balanced nutrition, test good results, is the concern of each parent.
Many parents generally have some nutritional misconceptions, such as eating and eating well and meat sing the protagonist. In fact, improper nutritional supplementation will impose extra burdens on the examinee, which is not worth the candle. Therefore, the scientific and rational arrangement of pre-test diet is a common concern of parents.
Grasp three principles
1. Grasp diet safety and prevent any discomfort due to improper diet.
Pay attention to food hygiene and avoid any form of food poisoning. Due to the high temperature in the summer, it is easy to cause food spoilage and try to avoid eating out or eating takeaway food. It is advisable for parents to purchase foods, buy fresh and healthy foods, and make three meals for children. Also do not eat foods that are of suspicious origin and have not been eaten before.
2. Satisfy balanced nutrition, maintain thinking ability, and allow the brain to work efficiently for a long time.
All the nutrients our body needs can be completely obtained from our daily diet, maintaining the normal ratio between protein, fat and carbohydrate, and satisfying the amount of various micronutrients. It is very important to balance the diet, because of the stress state of the exam Nutrients are consumed with a large amount of vitamins and minerals that can be supplemented at recommended doses.
The staple foods are matched with food, the thickness of staple foods is matched, and the combination of non-staple food ingredients and vegetables is varied. The three meals are reasonably distributed. The snacks must be appropriate and the amount of food must not be excessive. This ensures that the nutritional balance cannot be compensated.
3. To ensure a good sleep and maintain plenty of energy
In the last week before the exam, it was no longer necessary to do difficult problems to make up for classes. It is already very good for children to avoid fatigue, calm down, restore physical fitness, and normalize their daily levels. To relieve ideological stress, it is best to exercise for one hour every day, because exercise is the best way to relax the mind. It is the best way to promote blood circulation, and it is also a good way to improve memory.
Be sure to get your child to sleep well and go to bed before 10pm. If you cannot sleep, turn off all lights and close your eyes to repose. If the rest is sufficient, the efficiency will increase, and the spirit will be full of vitality.
Pre-examination and specific recommendations during the exam
1. Maintain the original eating habits, recipes can not be changed
Do not go near the exam or add to the candidate's food that is rarely eaten on weekdays. The gastrointestinal tract that is not accustomed to these foods may not adapt to these strange foods, it is easy to cause diarrhea, and even more can cause allergies. The body is uncomfortable, emotions are affected, and naturally it is easy to affect the exam.
2 pay attention to food hygiene, choose to eat at home
In summer, because of the high temperature, it is easy to cause food spoilage. The safest must be in your own kitchen. The most delicious, certainly the taste of the mother cooking, try to avoid eating out or eat takeaway food.
3 to ensure adequate amount of staple food, and thickness match
Since the brain mainly uses glucose as an energy source, sufficient carbohydrates that staple foods can provide are prerequisites for ensuring high-speed operation of the brain. However, if the index of sugar is too high, it is likely to cause fluctuations in blood sugar, which is not conducive to students who are using the brain. Properly adding grains such as oats, beans, buckwheat, and brown rice to the staple food can properly alleviate blood sugar fluctuations, and coarse grains can provide abundant B vitamins. For mental workers, it helps to maintain energy and emotion for a long time. Stability, ensure learning efficiency.
4. Do not superstition health care products
Before the college entrance examination, some health care products that increase brain and memory will become popular. In fact, the development of the human brain and the number of neurons have been formed as early as the early childhood period, and it is expected that short-term supplements such as DHA, EPA, and other health products will improve brain power and memory in a short period of time, with little effect. Relaxation and spiritual relaxation are the main factors in improving the combat effectiveness. Of course, for those candidates who are anxious about pre-test anxiety, depression, neurasthenia, and loss of appetite, be sure to consult a professional doctor.
5. Eat more colorful vegetables, variety
Chinese residents' dietary guidelines recommend 400-500g of vegetables per person per day. Vegetables not only provide us with daily essential vitamins, dietary fiber, minerals, but also some active ingredients. In particular, some dark, colored vegetables are rich in carotene, lutein, and anthocyanins. The intake of nutrients also stimulates the appetite of candidates.
6. Snacks should be appropriate
As candidates are spending a lot of energy during the preparation period, there should be some healthy snacks in their pockets and bags for hunger. Compared to snacks such as potato chips, candied fruit, and cold drinks, fruit, yogurt, and dried fruit (walnut, jujube, almond) are all good choices.
7. Can not eat too much
When the food is full, the blood concentrates on the digestive system and can cause insufficient blood supply to the brain, resulting in drowsiness. Therefore, in the three-meal dinner arrangements for candidates to avoid eating too full. Especially dinner, because eating too much will not only affect the efficiency of learning but also affect sleep. Candidates who do not have a good rest are unable to talk about energy. Even the normal thinking and memory will be greatly reduced.
8. Light diet, less oil and less salt
Steamed, boiled, stewed cooking methods are very suitable for candidates during the preparatory period to play a major role, this cooking method to make food nutrition loss, taste soft, easy to digest. It is also necessary to control the amount of salt to avoid thirst caused by excessive intake of salt.
9. Avoid cold food
Do not eat cold drinks, so as not to reduce the resistance of the digestive system. Don't give your child more sweet drinks. Do not eat too much raw vegetables and melons. For children with a weaker digestive system, it is best to blanch with boiling water before eating raw fruits and vegetables to make the surface sterilized before eating. (Zhang Tian, ​​Department of Nutrition, Aviation General Hospital of China Medical University)
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