As the annual college entrance examination is approaching, many parents are worried about how to arrange for candidates' diets, how to eat anti-fatigue exams for candidates, and how to give their children brain-boosting foods to ease their pre-examination stress and effectively help their children improve their memory. So how can we reasonably arrange for the students to have three meals a day? Let's take a look at the specifics below!
How to arrange for high school students three meals a day
Bad breakfast, slow response
As the saying goes: "Breakfast is good, Chinese food is full and dinner is less." During the exam review period, the morning’s learning burden is heavy, and blood sugar is the only source of energy that the brain can directly use. If the breakfast is not eating well, or simply cannot eat breakfast, the child will have lower blood glucose levels in the third and fourth mornings. It will produce hunger and be unresponsive. So breakfast must be eaten and eat well.
25% to 30% of the daily energy needed by primary and middle school students should be obtained from breakfast. You must have cereals, animal foods (meats, eggs, etc.), milk, and dairy products in order to arrange breakfast. It's best to add some fruits and vegetables. Arrange for breakfast to pay attention to good quality, delicious taste, moderate in quantity, meat and vegetables mix, thickness mixed, dry and thin and so on.
Have a lunch and half green vegetables
At the end of the third year of life, the two do not see the sun. Lunch has become the key to a candidate's physical and mental health throughout the day. Lunch nutrient content generally accounts for 30% to 40% of the total supply. Therefore, lunch is not only a supplement to the students' nutrients after one morning's intense study, but also a nutrient reserve for candidates to learn in the afternoon.
For lunch, there must be energy, B vitamins, and dietary fiber. There must be meat, poultry, fish, eggs, milk, etc. that mainly provide high-quality protein, calcium, iron, zinc, vitamin A, etc. Vegetables that supply vitamins, minerals, and dietary fiber should contain at least half of green leafy vegetables, as well as beans and soy products rich in protein and minerals.
Night driving at night, soft and easy to digest as well
The amount of food consumed at dinner is related to the rest time. Even if you sleep late, you should not eat too much. In particular, you should not eat oily, indigestible foods to avoid causing indigestion and affecting the examination. Dinner should not be over-eating, reasonable arrangement of dinner in light of the actual situation.
With tight learning and tight deadlines, candidates will inevitably have to open “night trains,†but they should not be too late. "Driving a night train" requires a supper to supplement consumption and ensure sleep quality. The supper should generally be arranged between 21:30 and 22:00. The amount of food should not be large, and it should be easy to digest.
Pleasant mood, relaxed atmosphere conducive to the secretion of digestive juices, food intake and digestion. Therefore, parents should avoid talking about unpleasant things and quarrels at the dinner table; avoid criticizing, scolding, and accusing children when they eat.
The candidate's one-day nutritional diet recommendation
Nutritious breakfast: The key to nutrition
Candidates must eat breakfast. If breakfast is not good, not only can we learn not to have the spirit in the morning, but we can easily overeat our lunch and affect our afternoon learning. To know that the human body supplies energy to the brain mainly depends on carbohydrates, and the metabolism of brain cells is inseparable from protein and fat. So the carbohydrate in breakfast must be sufficient, and the protein and fat must be appropriate. The supply of breakfast energy and various nutrients should account for about 30% of the total daily supply.
Recommended Recipe: One cup of fresh milk, one boiled egg, one fresh meat package, one vegetable salad (lettuce, green pepper, small tomato, bean sprout, onion, etc.).
Warm Tips: In fresh milk, you can add a little bit of cereal. The cereal can not only provide the necessary carbohydrates, but also rich in vitamins and minerals. After the salad is mixed, you can sprinkle some fried black sesame. Increased the deliciousness of the vegetable salad and enriched the nutrition.
Nutrition Comments:
1. Carbohydrates are mainly found in cereals. Cereals and buns not only provide the body with enough carbohydrates, but also do a scientific and rational mix of coarse and fine grains.
2. Milk, eggs, and fresh meat provide the body with high-quality protein, as well as various vitamins and trace elements. Lecithin, especially in egg yolk, is an excellent food for brain and brain.
3. Vegetable salad contains a variety of vegetables, because these vegetables are washed raw food, which contains very rich in vitamins. The human body is normally weakly alkaline. Carbohydrates, proteins, and fats are acidic foods. If the body becomes acidic, it feels tired. Vegetables are alkaline foods, so they can be adjusted to maintain a slightly alkaline state.
4. Black sesame seeds are rich in linoleic acid, an essential fatty acid. In addition, the content of iron and calcium is also high. The content of iron is twice that of pig liver and six times that of egg yolk. Iron is an indispensable raw material for the production of red blood cells in the blood. The brain's nutrients are transported by the blood, so black sesame seeds can improve brain function and improve memory. In addition, vitamin E and selenium contained in black sesame are natural antioxidants, which can reduce the fatigue of brain cells.
Anti-fatigue food
Mushrooms: The effect of eating 200 grams of mushrooms is equal to the sun for two days. Mushrooms are rich in vitamin D and often eat mushrooms, which can eliminate tiredness. ??
Carrots and Beets: Most people who are tired often have iron deficiency in their blood. Vegetables such as carrots and beets are not only rich in iron but also easily absorbed by the body. ??
Ginger: The spicy taste of ginger can make the body heat up from the inside and enhance immune function. Whether it is made of candied ginger or ginger, it has the effect of detoxifying, refreshing and eliminating tiredness. ?
Cereals and grains: Eat more grains in the summer to supplement the body's lost potassium, and effectively prevent summer sleepiness and lack of energy. For example: buckwheat, corn, hawthorn and so on. It can alleviate the loss of acid-base balance, metabolic disorders and trace elements such as potassium, and can prevent summer storms. ??
Soybeans: Soybeans are rich in potassium, which can be eaten in summer. For example, boiled green soybeans with salt water or cooked with green soybeans can not only alleviate burnout, but also make appetizers and add strength. Soybeans are immature soybeans and their nutrients are more easily absorbed and utilized. Soybeans require iron during their growth and also store iron. Not only is the iron content high, but also it is easily absorbed. It is a very good source of food for preventing iron deficiency in children, the elderly, and women. In addition, the calcium content of soybeans is also high.
Potassium-containing food: Fresh vegetables, fungi (such as mushroom, fresh mushrooms, etc.), beans, radish, cauliflower, day lily, bitter gourd, pumpkin, loofah, rape, spinach, leeks, celery and other potassium content is relatively high. In fruits, bananas have the highest potassium content. In addition, seasonal fruits such as cherries, apricots, lychee, and strawberries are also rich in potassium. Seafood is also an important source of potassium, such as kelp, seaweed, marine fish, and shrimp. In the summer, you can also eat nuts, such as peanuts, walnuts, and pistachios, to supplement the loss of potassium. Of course, you can also drink more green bean soup, a summer cooling, and second, you can add potassium. In addition, after the body sweats in large quantities, it can also supplement some drinks containing potassium and sodium ions, but do not drink excessive amounts of boiled water or sugar water immediately to prevent excessive reduction of blood potassium.
Nutritional Fudge,Fudgesicle Nutrition,Fudge Nutrition Facts,Fudgesicle Nutrition Facts
Guangzhou Etechange Biological Engineering Co.,Ltd. , https://www.etechange.com