Fasting crude fiber and eating less greasy food.
Liu Genfeng introduced that during the college entrance examination, it is best to fast crude fiber vegetables such as celery and leeks, eat less greasy and indigestible foods, and be light, less greasy, nutritious and digestible. A light diet can calm your mind and help you think. Minimize eating out. The food in restaurants is usually very greasy. Excessive fish, meat and delicacies will not only increase the burden on the gastrointestinal tract, but also increase the burden on the brain.
"Choose vegetables such as vegetables, melons and beans. , and add fish, shrimp, lean meat and edible fungi such as mushrooms, mushrooms, Pleurotus ostreatus, tremella, etc. ; Mainly light, it can keep the child's appetite without increasing the burden on the stomach. " Liu Genfeng reminded that if it is hot, don't eat cold food such as iced drinks and iced melons and fruits, which will easily induce abdominal distension, abdominal pain and diarrhea and affect review and exams.
Three meals should also be reasonable.
"Be sure to have breakfast." Liu Genfeng said that breakfast should be dry, thin and dry. Protein, fat, carbohydrates, vitamins, minerals, dietary fiber and water are the seven essential nutrients for human body. Breakfast must contain at least four nutrients to be a nutritious breakfast. Because of the homophonic sound of "Zongzi" and "reunion", China has had the folk custom of eating "Zongzi" before going to the examination room for "high school" since ancient times. Zongzi is made of glutinous rice with meat or egg yolk. Glutinous rice is amylopectin, which is difficult to digest. Adding meat or egg yolk and a lot of meat oil increases the burden on the stomach, so it is not suitable as the main ingredient for breakfast on the day of inspection.
"Lunch pays attention to collocation." Have a full lunch and eat well. You can eat some high-energy foods such as meat and eggs. Try not to eat sweet, watery and diuretic fruits before entering the examination room.
Dinner is full at eight o'clock. Don't eat too much food for dinner. Scientists have found that after eating too much, there is a substance called "fibroblast growth factor" in the brain, which will increase significantly, slowing down the rhythm of the brain and reducing efficiency. In addition, you can eat fruit between meals; It is best to choose freshly squeezed juice and warm water to drink. You can drink milk or yogurt one hour before going to bed to help you fall asleep.
Avoid cutting down on staple food and drinking coffee.
"Before and during the college entrance examination, some parents think that staple food is dispensable and will ask their children to eat more fish and meat, but in fact, the diet must ensure the intake of staple food." Liu Genfeng explained that this is an old concept. Fish can only supplement the protein needed by the human body, while the brain's thinking mainly depends on glucose, and only the staple food can be converted into glucose. People who don't eat staple food will not only feel hungry, but also affect the thinking ability and learning efficiency of the brain.
Liu Genfeng reminded: "It is also important to note that you must not drink coffee during the exam, because the role of caffeine will make people urinate frequently. Holding your urine in the examination room will distract your thinking and attention and affect the candidates' improvisation. "
"
On June 8 last year, around 13, the second day of the college entrance examination. A group of family members came to the emergency center of Taizhou four-person medical center. They were in a panic, sweating and anxious. One of the big boys, 18 years old, needs first aid. His chief complaint is that the fishbone is stuck in his throat, and his symptoms are swallowing pain, facial pain, nervousness, panic and anxiety. His family is very anxious, because the child is a candidate for the college entrance examination and has to rush to the examination room in the afternoon.
The emergency center immediately informed the experts to treat the patient. Because the child was too nervous to cooperate well, the doctor finally took out a thin, short and hard fishbone. Although doctors, parents and children were sweating in the air-conditioned room, it was almost 14, which forced the children into the examination room. The whole family went straight to the examination center and almost missed the children entering the examination room.
Liu Genfeng said with emotion, "This case reminds parents to pay attention to the reasonable diet arrangement of candidates during important exams and not to affect their children's big exams. The college entrance examination and the senior high school entrance examination are coming. Parents and children are too hard, and they can't drop the chain at a critical moment! "
One-week nutrition recipe
Parents can follow their children's actual situation, eating habits and preferences, and don't copy them mechanically, for reference only! )
● Monday
Breakfast: steamed bread and strawberry jam, milk (or soybean milk), boiled eggs 1, pickles and fruits (kiwi 1).
Chinese food: oatmeal, mushrooms and Chinese cabbage, sweet and sour hairtail, tofu, duck blood and loofah soup.
Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon.
● Tuesday
Breakfast: corn, milk (or soybean milk), spiced tea eggs 1, tofu (1/4), fruit: grapes or strawberries.
Chinese food: sweet potato rice, eggplant powder, chopped green onion mashed potatoes, duck seaweed soup.
Dinner: porridge, bean paste buns, shredded pork with sauerkraut, and peppers.
● Wednesday
Breakfast: milk (or soybean milk), corn porridge, zongzi, boiled eggs and fruit salad.
Chinese food: fried fish fillet, steamed chicken, cold cucumber, taro and tofu soup.
Dinner: jiaozi or wonton (stuffed with vegetables and meat)
● Thursday
Breakfast: milk, eggs, bread and vegetable salad.
Chinese food: rice, roasted chicken with chestnuts, roasted meat with bougainvillea leaves, loofah and egg soup.
Dinner: rice or noodles, minced meat, tofu, duck blood, mushrooms and cabbage, wax gourd, kelp and shrimp skin soup.
● Friday
Breakfast: soybean milk, pancakes, porridge, sliced fruit.
Chinese food: red bean rice, colorful shrimp, stewed pigeon and three fresh tofu.
Dinner: noodles, zucchini fried fungus, assorted scrambled eggs.
● Saturday
Breakfast: fresh meat buns, milk (or soybean milk), salted duck eggs (half), three-silk vegetables (lettuce, white radish, carrot), and fruits: pears or watermelons.
Chinese food: white rice, roast beef with tofu, stir-fried green beans, Flammulina velutipes, laver and egg drop soup.
Dinner: three fresh noodles (pork liver, ham, black fungus, Pleurotus ostreatus), green pepper fried spinach, shredded potatoes.
● Sunday
Breakfast: bread, milk (or soybean milk), fried eggs 1, spiced dried tofu fruit: strawberries (or grapes).
Chinese food: rice (rice and millet), fried chicken with black fungus and bamboo shoots, sweet and sour cabbage, mung bean and pumpkin soup.
Dinner: corn porridge, egg cake, fried cowpea with minced meat.
* 1 hour milk or yogurt before going to bed
Sprint schedule of college entrance examination
6: 00-8: 00 for the average person, fatigue has been eliminated, the mind is clearest and the physical strength is abundant, which is the prime time for learning.
From 8: 00 to 9: 00, people's endurance is at its best, so difficult content can be arranged.
From 9: 00 to 1 1, the short-term memory effect is wonderful. It can get twice the result with half the effort to "grab the record" and the things to be assessed.
13: 00- 14: 00 people are prone to fatigue after eating, so rest and adjust, save your strength and keep a good attitude, so that you can fight again.
From 15: 00 to 16: 00, the long-term memory effect is excellent.
17: 00 —— 18: 00 This is a good time to complete complicated calculations and laborious work.
Dinner can be arranged according to your own situation.