College entrance exam, eat three meals a day?

In June, the 2016 college entrance examination will begin soon. What should candidates eat during the preparation and examination?

National National Health Literacy expert and Professor Shen Peiqin of Ningbo Institute of Hygiene Technology said: “Since the candidates are highly nervous and have high energy consumption during the college entrance examination, they must start from the principle of low sugar, high protein and low fat, and arrange dietetic nutrition for candidates. ."

Breakfast: Shou Pei Qin suggested that if candidates do not drink milk or soy milk, then it is best not to drink during the examination, because that may cause stomach upset, affecting the exam. Soymilk and milk to drink warm, do not add sugar inside, or it will easily cause swelling and other symptoms. Some candidates prefer to have a cup of coffee in the morning. This is undesirable because coffee can cause flustered flu and frequent urination. Candidates can also have a glass of freshly squeezed juice at breakfast, but they should not put sugar. Do not eat foods like fried and cream cakes, nor can you eat salty foods.

Nutritional recipes: Option 1: Grain porridge (rice + beans), steamed buns, eggs, milk or soy milk, apples. Scheme 2, egg noodles (eggs, noodles, vegetables), yogurt, apples. Solution 3, fried rice noodles (rice, lean, bean sprouts), milk or soy milk, bananas. Scheme 4, bean bag or fresh meat packet, millet porridge or polenta, egg, milk, banana or pineapple. Option 5: Wholemeal bread, eggs, milk, tomatoes.

Chinese food: Chinese food needs to provide enough calories and nutrients, intake of meat, eggs, tofu and other foods, can provide energy and nutritional reserves for afternoon learning and examinations, and at the same time to prevent overeating, so as not to increase the burden on the stomach, eat too much Saturation can reduce the sensitivity of the brain, affect the review or examination play. With the principle: 150 ~ 200 grams of staple food, 3 ~ 4 vegetables meat dishes with 1 soup, fruit amount.

Shou Peiqin said: "Lunch should be eaten less than usual, and about seven or eight full can be enough, otherwise it is easy to bulge. If the candidates have poor appetite, you can drink a small bowl of fresh chicken soup, fish soup or To oily bone soup, etc., can stimulate the secretion of gastric juice, increase appetite." In addition, one hour after eating can drink a bottle of yogurt to promote digestion.

Nutritional recipes: staple food: taro, Hanamaki, fried rice, noodles and so on. Leek: steamed fish, brine shrimp, plum sauce ribs, spiced beef, tomato scrambled eggs, meat, mushrooms and other tofu stew. Vegetables: Walnut yam fried sauteed, cabbage burning tofu, fried mushrooms carrots, cold lily lily, fried seaweed with green bean sprouts, fried celery lily and so on. Soup: ribs winter melon soup, tomato egg soup, seaweed soup, kelp mushroom chicken soup and so on.

Dinner: Shou Pei Qin suggested that dinner should also provide enough calories and nutrition, with the principle: 100 grams to 150 grams of staple food, 3 to 4 vegetarian salad meat, 1 soup, fruit amount, you can eat some fungus or Kelp foods. Parents should pay attention to the color, aroma, taste, and shape of the diet, together with appetizers to stimulate the appetite of candidates. In addition, it is best to take a bath before going to bed, drink a cup of warm milk or a small bowl of millet porridge, corn porridge, can also be added in vinegar in boiling water to take, is conducive to sleep.

Nutritional recipes: staple food: taro, soft rice, steamed stuffed buns, hair cakes, etc. Leeks: Braised fish, chicken onions, celery beef or shrimp, minced bean curd. Vegetarian dishes: fungus broccoli, mushrooms greens, eggplant, loofah bamboo cashews, asparagus lily. Soup: winter melon soup, sea rice leaf soup, pickled cabbage soup, mushroom soup and so on.

Prof. Shou Peiqin also stated that chocolates can be eaten in half an hour or half-hours before the test. The rich flavanols can increase cerebral blood flow and increase the supply of glucose and oxygen to the brain.

In addition, if you have a cold, candidates must eat light, you can drink some porridge, supplement Vitamin C, and increase resistance. If diarrhea occurs, candidates should mainly eat liquid food and eat less heavy food. If girls suffer from dysmenorrhea, they should eat more foods that are warm, blood-soothing and soothing, such as white fungus, red dates, and liver soup. (Chinese Women's Report Hu Zhen)

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