Ensure that staple foods such as rice and noodles are rich in carbohydrates, which can generate energy for the brain after oxidation in the human body. Because the energy needed by students' brains comes from blood sugar in cerebral vessels, and blood sugar is converted from carbohydrates, college entrance examination students should ensure 350 grams to 500 grams of food every day. We should not only eat rice and white flour, but also pay attention to the intake of some coarse grains, because coarse grains are rich in B vitamins and minerals.

Vegetables and fruits and vegetables occupy a very important position in the diet. Candidates should eat 400 ~ 500 grams every day, especially fresh green leafy vegetables. Because vegetables contain a variety of vitamins, minerals and dietary fiber, it can ensure that children's thinking is sharper, their minds are clearer, their ability to analyze problems is improved, and their learning efficiency is better.

Milk, beans, aquatic products, meat, etc. are all foods that supplement high-quality protein, which can ensure that children have sufficient energy and endurance to cope with the huge consumption of physical strength and brain power.

Collocation balance

First, we should pay attention to the balance of nutrition to ensure the full intake of various nutrients by children;

Second, the food should pay attention to color, fragrance and taste, and try to stimulate the child's appetite. Combined with seasonal characteristics, try to be light and delicious. Children can also drink a small bowl of fresh chicken soup, fresh fish soup or deoiled bone soup before meals, because the soup contains nitrogen extract, which can stimulate gastric juice secretion and increase appetite.

Third, under the premise of ensuring hygiene, you can eat some cold dishes properly and adjust your taste.

Fourth, when the weather is hot, children should pay attention to eating some foods that clear away heat and relieve summer heat, such as bitter gourd, yam, celery, chrysanthemum, winter melon soup, mung bean soup and light green leaf vegetable soup.

Enhanced memory

Children are under great learning pressure, so parents can improve their memory through diet adjustment and let their children eat more lecithin-rich foods. Egg yolk, duck egg yolk and quail egg yolk are rich in lecithin; Soy foods, such as tofu, soybean milk and its products, are also foods rich in lecithin. In addition, foods rich in iron also contribute to the improvement of memory, because iron is the main component of human hemoglobin, and hemoglobin is the carrier of oxygen. When iron is sufficient, it can provide more oxygen for the brain. So during the college entrance examination, some fish, eggs, bean products, walnuts, sesame seeds, peanuts, liver, black fungus and so on. Should be properly selected.

Another thing to pay attention to is food hygiene. Don't buy food on the roadside or in stalls. Food in these places is not guaranteed. If you suffer from gastrointestinal diseases, you will lose more than you gain.

Reference menu

The energy of the following two menus is between 2,600-2,700 calories, the protein is about 1 10g, and the fat is between 70-80g, which is reasonable in the collocation of main dishes and auxiliary dishes, animals and plants, and vegetarian dishes. There are enough vitamins and minerals, which basically meet the nutritional needs of college entrance examination students.

◆ Menu 1

Breakfast: milk 1 bottle of walnut powder 15g, sugar 10g.

Eggs 1, cucumber strips 100g.

70g bare steamed bread (equivalent to staple food 1 2)

Millet porridge 1 2 (20g of yellow corn and 30g of rice)

Chinese food: 3 Liang rice

Braised crucian carp150g, garlic lettuce150g.

50 grams of carrots, 50 grams of wax gourd and 80 grams of ribs are used as soup.

Dinner: 2.5 Liang of rice.

Green pepper 100g, stir-fried shredded beef 40g, spiced beef 150g, stir-fried shredded beef with green pepper.

20 grams of fresh mushrooms and 80 grams of green vegetables are used as soup.

Snack: black sesame powder 15g, soybean milk 250g, sugar 10g.

A proper amount of bread or biscuits

◆ Menu 2

Breakfast: 50 grams of sweet potato (which can be changed into yam, carrot and pumpkin) and 30 grams of rice for porridge.

1 salted eggs, 2 packs of fresh meat, 80g of broccoli with garlic paste.

Chinese food: 3 Liang rice

Shrimp tofu (shrimp 80g, tofu 150g) and fried green leafy vegetables 150g.

Chinese cabbage meatball soup (80g Chinese cabbage, 50g lean meat)

Dinner: 2.5 liang of red bean rice (rice 100g, red bean or mung bean 30g).

Stewed chicken nuggets with fresh mushrooms (fresh mushrooms100g, chicken nuggets150g)

Stir-fry 150g, black fish soup (50g fish).

Night snacks: 220 grams of milk, 30 grams of cereal, and appropriate snacks.

Six principles of comprehensive nutrition should be remembered.

Two experts believe that nutrition must keep up with the college entrance examination review. Candidates should remember three principles: eat more whole grains and provide enough energy; Fish, meat, eggs, milk, beans, vegetables and fruits, balanced nutrition to maintain energy; Take part in more sports activities and avoid blind dieting.

Experts particularly emphasized that the following principles should not be ignored to ensure that candidates have comprehensive nutrition every day.

First of all, candidates should ensure adequate energy intake every day. Glucose is the only source of energy for brain activity. If there is not enough sugar in the body, it will affect learning, such as dizziness, and sugar mainly comes from carbohydrates, that is, food. For example, the daily staple food must reach 6-8 Liang (300-400g).

Secondly, it is necessary to ensure a daily intake of 90 ~ 100g of protein, especially high-quality protein. Such as fish and shrimp, lean meat, eggs, milk and so on.

Third, ensure enough fresh vegetables (500g to 1000g) every day. In addition to protein and sugar, candidates should also take enough calcium, iron, zinc and other elements to help absorb them. Due to the pressure of study and poor appetite, candidates are prone to iron deficiency anemia. The direct consequence of anemia is that it is difficult to concentrate and the review effect is poor Red lean meat, animal blood products, animal liver, etc. Iron can be supplemented. Auricularia auricula has a high iron content, but when eating these foods, you must eat some vegetables and fruits containing vitamin C, so that the iron in the food can be digested and absorbed by the human body.

Fourth, dinner must be refreshing and supplemented with foods with high dietary fiber such as bamboo shoots and loofah.

Fifth, pay attention to adding meals. Candidates study late and need extra meals. For example, add some heart or fruit between Chinese food and dinner, drink a glass of milk and eat some bread between dinner and sleep.

Sixth, eat less cold food to prevent diarrhea. Experts suggest that the diet should be light during the college entrance examination, and eat less raw and cold food and fried and fried food. Cold food is easy to stimulate the stomach and lead to diarrhea; Eating more fried food will not only cause gastrointestinal discomfort because it is too greasy, but also easily lead to inflammation and fire in the throat.

In addition, you should keep a good mood when eating, try not to talk about studying exams and keep relaxed and happy.

[Case] 1

Eating too much meat will make you sleepy.

Recently, Xiao G loves to eat meat, and the recipe is big fish and big meat. There are fish, litchi meat or red for breakfast, plus an egg. The staple food is porridge and steamed bread. The recipes for lunch and dinner are also big fish and big meat. Fish, meat and shrimp are all the same. Parents say that this period is an important time to use your brain, and you should add more food to Gao protein. In addition, health products, American ginseng buccal tablets, etc. They are all properly supplemented, and parents say that if they don't make up at the critical moment, they will make up.

Xiao G always comes and has a good appetite, but he is always sleepy and his mental state has always been unsatisfactory. He often reviews until 9: 30 in the morning and feels very tired at 4: 00 in the afternoon. Sometimes he feels feverish and uneasy.

[analysis]

Digesting too much food leads to lack of oxygen in the brain.

Director Yu said that Xiao G was sleepy because he ate too much, food in the gastrointestinal tract needed a lot of blood to digest, and the oxygen supply to the blood in the brain decreased, which led to his slow brain and slow thinking.

[Countermeasures]

Eat less, eat more and add a snack.

The appropriate way is to eat less and more meals on the basis of maintaining certain nutrition, such as 10 in the morning, 4 o'clock in the afternoon and 1 1 in the afternoon. Snacks are mainly light and refreshing, such as mung bean tremella soup, jujube tremella soup and peanut soup. Simple but very helpful. In addition, you can also strengthen exercise, such as jogging for two laps in the community before breakfast, sweating a little and taking a bath, which will double your energy throughout the morning.

Appropriate vitamin B supplementation

Another misunderstanding of this case is that many parents try to supplement nutrition with various health products.

There is a saying in Chinese medicine: "It is better to take medicine as a supplement." Balanced nutrition is an important principle of eating behavior before exams. The strength of brain function is related to the acidity and alkalinity of food. When food is in acid-base balance, the brain is in the best functional state; When the pH is too high, the brain function will decline. Therefore, we should pay attention to balanced nutrition in our daily diet, and we must not be partial to food. Secondly, we need to adhere to the principle of appropriateness. In the critical period before the exam, we should focus on choosing foods that are beneficial to brain function. For example, vitamin B helps to strengthen memory; Calcium helps to stabilize the mood; Carrots and fish can provide more nutrition for the brain.

[Recommended]

Try these brain food.

Fat-containing brain-nourishing foods: vegetable oil, pig (cattle and sheep) lean meat (raised under natural conditions), sesame, day lily, pine nuts, walnuts, sunflower powder, peanuts, etc.

Brain-nourishing foods containing protein: chicken, rabbit, lean beef (pig, sheep), eggs, milk, etc.

Brain-nourishing foods containing carbohydrates: rice, millet, corn, candied dates, longan, walnuts, etc.

Brain-nourishing foods containing vitamins: peanut kernel, soybean, pork liver, egg yolk, sesame paste, kelp, fungus, sweet potato, oyster, spinach, persimmon, carrot, etc.

Brain-nourishing foods containing minerals: (containing calcium) walnuts, milk, kelp, eggs, sesame paste, shrimp skin and jellyfish; (containing magnesium) bean sprouts, soybeans, barley, malt, broad beans, peas and amaranth; (containing zinc) oysters, malt and egg yolk; (containing iron) Auricularia auricula, kelp, laver, pig liver, shrimp skin and egg yolk.

[Case ]2

Sleepy and tired, but I can't sleep.

As the college entrance examination approaches, Si Qi's spirit is highly nervous, which is always inevitable, but recently she has experienced anxiety and insomnia. Si Qi said in the consultation that sometimes, when I feel very tired, I really want to put down my homework and have a good sleep, but I can't sleep when I fall into bed. I had to pick up the tutorial book by the bed, recite words or look at the map.

Si Qi, who fell on the bed, often recalled the topic he had just done, repeating numbers and formulas over and over again. The more she thought about it, the more painful and panicked she became. Si Qi said he was tired even when he slept!

Mom is also in a hurry. On the one hand, she looked for a doctor to prescribe a prescription for her child, and sometimes she gave Siqi "Diazepam". The result of "stability" is an increase in sleep time, but she feels that it is difficult to remember things, and she is often groggy and often confused by textbooks.

[Countermeasures]

Liu Jianhua, president of general hospital, analyzed that nervousness and anxiety are common conditions for candidates, and Si Qi's bad habit of thinking about exercises before going to bed also greatly reduced the quality of sleep. The practice is simple and clear. The first thing is to clean the sleeping sheets, that is, to sleep and rest in bed instead of thinking about formula practice. Give the brain an impression that going to bed means sleeping, so there is a signal of sleeping in the subconscious.

In addition, eating less greasy food and sweets is easy to cause emotional irritability.

The time of sleep varies from person to person. Because of the special period of review, you don't have to sleep for 8 hours or more 10 hours, which varies from person to person, as long as you feel strong, energetic and have a good memory.

[Recommended]

There are many ways to promote sleep.

If you want to have a good sleep, you should pay attention to those who have the habit of eating supper, and you should not be too full. "If the stomach is not harmonious, it will be restless." Finally, you should go to bed half an hour after dinner. Avoid drinking cola, strong tea and coffee at night; You can exercise moderately before going to bed to make your body tired, but don't be violent; Listen to quiet and soothing music before going to bed.

Drinking a cup of hot milk before going to bed can make people fall asleep; Don't drink milk on an empty stomach, use some bread to help absorb it; A spoonful of vinegar mixed with cold boiled water can help you sleep; A cup of hot sugar water can inhibit the cerebral cortex.

A medicated diet for promoting sleep

1. Lily 15g, together with 50g of rice root and 50g of glutinous rice, boiled into porridge, and eaten with proper amount of water and sugar.

2. 60 ~ 90g fresh lily, mixed with honey, steamed and taken before going to bed.

[Case ]3

When the "official holiday" meets the college entrance examination

The girl Pan Xiao's holiday this month is the 6th, and she is worried that the seventh holiday will come next month. Pan Xiao said that every time a holiday comes, she will lose too much blood and feel very tired. Now she seems to have a psychological burden, fearing that if the holiday and the college entrance examination hit a car, it will greatly affect the normal performance of the exam.

Pan Xiao and her mother asked everywhere, trying to use drugs to delay menstruation, which has caused emotional and mental stress.

[Countermeasures]:

Director Liu believes that first of all, we should relax our mentality and treat it with a normal heart. This is a normal physiological reaction, so don't be nervous, for example, facing the enemy will cause ideological burden. Generally speaking, intense review may delay the period. If you happen to have an exam, don't take it too seriously. You will lose a lot of blood, so you can eat some blood-enriching food with it.

It is suggested to buy half a duck mother+angelica 15g+ astragalus 30g+ 10 to stew a red date. Or drinking jujube longan soup, pork liver soup and fried spinach also has the effect of enriching blood.

In addition, if you have menstrual dysmenorrhea, you can use painkillers under the guidance of a doctor. In addition, don't artificially use drugs to control holidays, which is unscientific and not recommended, because sometimes drugs may not be effectively controlled. If you encounter a holiday without preparation, it may have a negative impact on your psychology, which is counterproductive, but it will affect the mood of the exam.