As the exam approached, during the preparation period, the child's spirit was always in a state of high tension and physical consumption. “What to eat†became the top priority of the parents. Zhang Bao, an expert in nutrition of the First Affiliated Hospital of Anyang Medical College, reminded parents that during the college entrance examination, the diet should be daily and light, and should not be used as a supplement. At the same time, if the weather is hot during the test, you must add enough water.
Cheats I: A balanced diet
Zhang Bao said, in fact, a balanced diet can be summarized into six, that is: sufficient energy intake; food diversity, grain-based, with the thickness; eat more fruits and vegetables, milk, soy; amount of fish, poultry, eggs, lean meat; Reduce the amount of cooking oil, eat light and salty meals; three meals a reasonable distribution.
So how to match three meals? Zhang Bao also gave his own proposal.
NO.1 Breakfast - avoid greasy, milk, rice porridge, eggs based
Zhang Bao reminded that you must not empty your stomach in the morning because you have to eat breakfast to supplement the energy your body needs, especially the energy of your brain. Many children have poor appetite in the morning and breakfast can eat high-calorie, hunger-fighting and easily digested foods.
Breakfast can not be too greasy, should be based on milk, rice porridge, eggs. “The candidates did not eat too much meat in the morning because the meat was acidic and eating more would cause the examinees to feel tired and not concentrate. Like sweets, fried foods, and starches are also acidic foods,†said Zhang Bao.
NO.2 Lunch - eat well, with food, meat, vegetables, beans
Lunch is the main meal of the day. In the morning, the body's calories and various nutrients are consumed. Lunch should eat well. Zhang Bao said that lunch should take in plenty of calories and various nutrients. Candidates should eat meat properly, such as beef, fish, eggs and other high-energy foods, accompanied by fresh fried vegetables, so that there is food, meat , vegetables, beans, meat and vegetables.
Zhang Bao reminds parents that children must be aware that lunch must eat a sufficient amount of staple foods, eat less pickled, spicy spicy food.
NO.3 dinner - mainly cereals and vegetables
Dinner should be dominated by cereals and vegetables, light and easy to digest, which is beneficial to anti-fatigue and refreshing. "You can grasp this principle: If the dinner is divided into six, cereals should account for three, various vegetables for two, meat for one, and this ratio is relatively healthy." Zhang Bao reminded, sleep If you feel hungry before, you can also use a small amount of milk or mung bean porridge to help sleep.
Cheats 2: Make up for "Happiness"
To use "hi" as a supplement is to use daily child's habits and preferences as the standard for dietary arrangements and avoid all kinds of "tonics." Zhang Bao explained that “Big fish and even meat and seafood not only cannot directly supplement the brain, but may also be overtaxed by the stomach, causing fullness, diarrhea, etc.â€
In general, the children usually like what to eat, what to eat before the exam, do not force the children to eat foods they do not like and parents think it is very nutritious food, which will make children feel pressure to affect the test of emotions. In addition, eating supplements is also very undesirable. Absence of medical guidance and abuse of health supplements can easily interfere with the child's normal endocrine system and even produce some toxic side effects. Some vitamins and functional beverages are mainly aimed at people in sports such as athletes, and contain certain caffeine. Candidates should not use it to achieve refreshing results. However, it is not ruled out that some candidates think that functional beverages can help calm emotions and facilitate their exertion. In this case, parents should not be too harsh and pay attention to the amount of drinking.
Cheats three: pay attention to health
Parents do not give candidates the option of eating the rest of the night or eating the rest of the meal. Raw food should also be cleaned. Zhang Bao reminds you that if you are in hot weather, do not eat too much cold food. In particular, the ice-cream and iced watermelon that you often eat in the summer must be given in appropriate amounts to prevent gastrointestinal discomfort, diarrhea, and other illnesses from affecting the preparation status. Try not to eat cooked meats or salads on street stalls to prevent food poisoning or intestinal infections. (Zhang Wei reporter Li Yuting)
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