In fact, these are closely related to nutritional intake.
Today, Bian Xiao recommended some foods that you can eat more before the exam to help candidates save energy and meet challenges with abundant energy!
What nutrition does the brain need most before the exam?
What nutrition does the brain overload need to supplement before the exam?
Experts suggest following the principle of "reasonable diet and balanced nutrition":
First, blood sugar is the direct energy source of the brain. Only by ensuring the blood sugar supply of the brain can we maintain the excitement of the brain. Therefore, children should be given enough staple food every day. One third of the staple food should be coarse grains to ensure that blood sugar rises slowly and continuously.
Protein and protein are the foundation of all cells, and glutamic acid can also play a positive role in brain cells. Protein-rich foods include meat, eggs, milk, soybeans and bean products.
Third, the right amount of fat can help the brain improve its memory. You can eat some fatty fish, such as salmon and oily nuts (walnuts, etc. ).
Fourth, fresh fruits and vegetables supplement vitamins and minerals.
Finally, remind the majority of candidates and parents not to blindly supplement "delicacies", which will cause brain dullness!
On the one hand, if the diet changes greatly before the exam, the examinee's stomach can't absorb these foods well, and diarrhea and loss of appetite will occur.
On the other hand, eating too miscellaneous, too full and too greasy will increase the burden on the stomach. This will increase the blood supply to the gastrointestinal tract, but reduce the blood flow to the brain, resulting in insufficient energy supply to the brain, resulting in dull brain and slow thinking.
If it is not practical to supplement children, nutritionists also suggest that candidates can be appropriately supplemented with nutrients such as phosphatidylserine, DHA and B vitamins. These nutrients help to improve memory and brain.
Recommend four kinds of food.
1. Deep sea fish
Deep-sea fish are rich in polyunsaturated fatty acids, especially docosahexaenoic acid (DHA), which is an essential substance for the brain. This substance is very helpful for maintaining and improving memory.
Of course, the improvement of memory does not mean that eating some deep-sea fish on the day of the exam will have an effect. DHA is not abundant in other freshwater fish and terrestrial organisms, but the most abundant is deep-sea fish, such as salmon, tuna and saury. I suggest you eat more saury. Fish oil is rich in DHA and affordable.
2. Bean products
Bean products are rich in high-quality protein, which is an important nutrient to be supplemented before the exam. Its amino acid composition ratio is suitable for human body to absorb and utilize. Most importantly, protein, which is rich in bean products, is a plant protein and will not bring a burden to the body. Therefore, candidates are advised to eat more soy products before the exam, such as tofu, dried tofu, dried tofu, yuba and so on.
3. Fruits and vegetables
Candidates should insist on eating vegetables and fruits rich in vitamin C. VC helps to improve the utilization rate of oxygen in the brain, keep the brain excited and avoid the phenomenon of slow response. At the same time, VC can also improve human immunity and prevent some diseases; The rich dietary fiber in vegetables and fruits can also improve gastrointestinal function, prevent sudden gastrointestinal diseases and affect candidates' pre-test status.
4. coarse grains
The staple food for students before the exam should be coarse grains. They are rich in B vitamins, which can increase appetite and ensure a balanced nutritional intake; At the same time, the sugar rising coefficient of coarse grains is slow, and the physiological state of candidates before the exam is prone to fluctuation. Coarse grains can stabilize the blood sugar level of candidates before the exam. From now on, candidates can eat more oats, buckwheat, corn, sweet potatoes, potatoes and so on.
The dinner one week before the exam has a very important influence on the candidates who are about to meet the college entrance examination. If you don't pay attention to the reasonable arrangement of meals, it is likely to cause irreparable regret.
Recommended nutrition recipes before the middle school entrance examination.
Lotus seed and pig heart soup
Ingredients: 30g of lotus seed meat, pig heart 1 piece, and 3 pieces of pilose antler. Salt, soy sauce, monosodium glutamate.
Practice: Wash and slice pig heart, add lotus seed meat and deer antler slices, stew for 30 minutes on medium fire, and season with salt, soy sauce and monosodium glutamate.
Efficacy: improving intelligence, calming nerves, enriching blood and nourishing heart. It has a certain effect on fidgeting, forgetfulness and memory loss.
Fish Head Bunao Decoction
Ingredients: silver carp head 1, gastrodia elata 15g. Mushrooms, shrimps, diced chicken and various seasonings.
Practice: First, clean the silver carp, put a proper amount of oil in the pot to heat it, then fry the silver carp head for 30 seconds, add mushrooms, shrimps and diced chicken, add gastrodia elata slices and water, onions, ginger, salt and monosodium glutamate, and cook for about 20 minutes on medium fire.
Efficacy: strengthening brain, waking up, increasing intelligence and calming the nerves. It has a certain health care effect on dizziness, headache, boredom, insomnia, forgetfulness, thinking intolerance and memory loss.
Anshen Bunao Decoction
Raw materials: Polygonatum sibiricum 30g, Polygonatum odoratum 30g, Semen Cassiae 9g, Rhizoma Chuanxiong 3g, ribs 50g, lean pork 100g. Ginger, minced garlic and cooking wine are appropriate.
Practice: decoct the above traditional Chinese medicines, remove residues and take juice for later use; Wash the ribs and chop them into small pieces. Wash pork and cut it into thin slices. Boil ribs, pork, ginger and minced garlic, take out foam, ginger and minced garlic, add the prepared medicinal juice, simmer for 30 minutes until the meat is cooked, and add cooking wine, soy sauce, salt and monosodium glutamate.
Efficacy: nourishing the brain, calming the nerves and harmonizing qi and blood. It has certain curative effect on listlessness, dizziness, insomnia, forgetfulness and fatigue.