The annual Gaokao (National College Entrance Examination) and Zhongkao (High School Entrance Examination) are once again approaching, and countless families are striving for their children's future and health. For parents, the most practical help is to provide children with a relaxed psychological environment and a scientifically reasonable "nutrition station" to support them. Sohu Food & Drink Channel has specially invited Yang Qinbing, Deputy Director of the Nutrition Department of China-Japan Friendship Hospital, to reveal the principles of a rational diet for the exams.
During the review and examination period, due to the fast pace of life and study, children's brain activity is in a state of high tension. At this time, the brain's consumption of oxygen and some nutrients such as protein, phospholipids, carbohydrates, vitamins A, C, and B vitamins, as well as iron, also increases. When the brain is relatively hypoxic, it may immediately expand blood vessels to increase blood supply to ensure oxygenation of brain tissue. However, if the supply is not replenished for a long time, brain cell activity will begin to slow down, manifested as slow thinking, and even forced rest—drowsiness. Therefore, do not adopt a strategy of exhausting yourself during the review; appropriate rest can actually improve study efficiency. In addition, the necessary nutrients for the brain can be replenished through a balanced diet. For students, a balanced diet should meet the following requirements: a variety of foods
Human food is diverse, and the nutrients contained in various foods are not completely identical. Except for breast milk, no single natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods to meet the body's various nutritional needs, achieve reasonable nutrition, and promote health. Therefore, it is recommended that people consume a wide variety of foods. The daily diet of students preparing for exams should include four major food groups: grains and tubers, meat, eggs, milk, and beans, vegetables and fruits, and fats.
Ensure the supply of staple foods like rice and noodles, while combining coarse and fine grains
Staple foods are rich in carbohydrates, which are the most economical and primary energy source for the brain. This is because glucose is the only energy source for brain activity, and the body's glucose mainly comes from the catabolism of carbohydrates. It is recommended to consume 350-500 grams of grain daily. Additionally, children should be given some coarse grains and miscellaneous grains, such as red beans, mung beans, cornmeal, and brown rice, because they are rich in B vitamins and minerals, containing abundant Vitamin B1 and dietary fiber, which can stimulate appetite and help the brain function better. Ensure adequate intake of high-quality protein
Protein is the material basis of all life activities and the basic substance that constitutes all cells and tissues. The amino acid composition pattern of high-quality protein is closer to that of human protein, and it is abundant in animal foods and soy products. Therefore, during the review and exam period, it is advisable to consume more fish, shrimp, lean meat, liver, eggs, milk, tofu, soy milk, etc. These foods are not only rich in high-quality protein but also contain calcium, iron, vitamins A, B2, and D. Fish, shrimp, and shellfish, especially deep-sea fish, are rich in DHA, which can improve brain function and enhance memory. Ensure a supply of fresh vegetables and fruits
These foods are rich in vitamin C, minerals, and dietary fiber, which can promote the absorption of iron in the body and increase the utilization of oxygen by brain tissue, thereby keeping the child's mind clear, thinking sharp, and improving learning efficiency. They also aid digestion and increase appetite. Students should consume 400-500 grams daily, especially fresh leafy vegetables. Try to avoid foods high in pure sugar or fat
Such as candy or fried foods. Frequently eating these foods can reduce appetite and are difficult to digest. Of course, it is permissible to occasionally eat some chocolate for an energy boost. Reports from abroad suggest that eating some chocolate in moderation can also help regulate nervous tension, but it is not recommended to consume large quantities of such foods. Good sensory properties to stimulate appetite
In May and June, temperatures often exceed 30°C. Coupled with the stress of studying, the sympathetic nervous system becomes excited, reducing digestive juice secretion and appetite. At this time, parents should avoid monotonous meals of chicken, duck, and fish daily. Instead, they should vary the menu with both hot and cold dishes, and dry and soft ones, while paying attention to the color combination of the dishes. Only when color, aroma, taste, and presentation are all appealing can a child's appetite be stimulated to achieve the goal of increasing nutrition. Additionally, pay attention to the dining environment. Try not to discuss studies or exams during meals and maintain a relaxed and pleasant atmosphere. Ensure regular meals with appropriate snacks
Three meals a day must be guaranteed. Never eat only two meals a day, even if they are sumptuous feasts, as this not only increases the burden on the gastrointestinal tract but also affects the brain's oxygen supply. After breakfast, a child can be given a small piece of chocolate, one or two cookies, or a small slice of bread (<100 grams) and a small bottle of milk or yogurt to eat around 10 AM. However, the amount should not be too much to avoid affecting lunch intake. A light snack can also be had during evening study sessions. Pay absolute attention to food safety and hygiene
It is better to eat a little less than to risk your child getting sick. Try not to buy food from roadside stalls or let your child consume large amounts of cold drinks, as these can lead to acute gastroenteritis, which will ultimately affect exam performance. Pay attention to food hygiene, wash hands before and after meals and after using the toilet, to prevent intestinal infectious diseases. Do not blindly trust over-advertised health supplements
The author has never believed that one can get into a university or rapidly improve academic performance by taking health supplements. Except for children with a history of severe malnutrition or other illnesses, the required nutrients can generally be replenished through a balanced diet. Most supplements are for preventing and treating chronic diseases in the elderly and are not suitable for teenagers. Improper use might even cause problems. Clearing heat and summer heat, and water
In hot weather, children should be given some heat-clearing and summer-heat-relieving foods, such as bitter melon, Chinese yam, water celery, chrysanthemum greens, winter melon soup, mung bean soup, and light leafy vegetable soups. You can also prepare mung bean soup, cooled boiled water, or fresh juice at home for the child to drink.
The ten points above are for reference only. While easy to say, they can be hard to do. Below are some recipes for your reference, hoping to help the parents of millions of students and give them some peace of mind. We wish all students excellent results in their exams!【Recipes】
One Week of Nutritious Breakfasts
1. Sweet Potato Porridge, Pan-fried Meat Pies, Assorted Peanuts
2. Corn Porridge, Fresh Meat Shaomai, Tofu with Toon Sprouts
3. Ham and Lotus Root Porridge, Pea Buns, Assorted Cucumber
4. Fresh Soy Milk, Tea Eggs, Ham Buns, Side Dishes
5. Soybean Porridge, Peanut Cakes, Diced Cucumber
6. Lily Bulb Porridge, Stir-fried Noodles, Assorted Egg Dices
7. Milk, Scallion Sesame Cookies, Fried Ham and Eggs.
One Week of "Filling" Lunches
1. Main Dish: Shredded Pork with Seaweed
Side Dishes: Assorted Vegetables, Rice
2. Main Dish: Sweet and Sour Croaker
Side Dishes: Stir-fried Three Shredded Vegetables, Steamed Rolls
3. Main Dish: Pork Liver and Sliced Pork
Side Dishes: Sauteed Shrimp with Celery, Rice
4. Main Dish: Potato and Beef Stew
Side Dishes: Cauliflower with Mushrooms, Vegetable Buns
5. Main Dish: Dried Tofu with Diced Pork
Side Dishes: Pea Shoots, Rice
6. Main Dish: Minced Pork with Tofu
Side Dishes: Bok Choy with Mushrooms, Shrimp Dumplings
7. Main Dish: Steamed Sea Bass
Side Dishes: Stir-fried Gai Lan, Xiaolongbao (Steamed Pork Buns)
One Week of "Light" Dinners with Afternoon Snacks
1. Main Dish: Chicken and Vegetable Ball Soup
Side Dishes: Bok Choy and Tofu, Sweet Potato Porridge, Steamed Buns
2. Main Dish: Stir-fried Duck Slices with Pineapple
Side Dishes: Assorted Stir-fried Eggs, Flattened Pancakes
3. Main Dish: Minced Pork with Tofu
Side Dishes: Sesame Sauce Mixed Cabbage Heart, Yangzhou Fried Rice
4. Main Dish: Braised Yellow Croaker
Side Dishes: Stir-fried Cabbage Heart, Steamed Rolls
5. Main Dish: Cabbage and Fish Fillets
Side Dishes: Vermicelli with Black Fungus and Chives, Rice
6. Main Dish: Braised Pork Meatballs
Side Dishes: Garlic Stir-fried Water Spinach, Grilled Ox Tongue Cakes, Millet Porridge
7. Main Dish: Kung Pao Chicken
Side Dishes: Stir-fried Eggplant with Egg Yolk, Rice, Soup
Student's Weekly Nutritional PlanMondayTuesdayWednesdayThursdayFridaySaturdaySunday Breakfast
Sweet Potato Porridge, Radish Pancakes, Boiled Eggs, Pickled Cucumber Strips
Rice Porridge, Meat Dragon, Salted Peanuts
Soy Milk, Pan-fried Buns, Sesame Oil Mixed with Preserved Mustard Greens
Mixed Millet and Rice Porridge, Steamed Rice Cakes, Tea Eggs, Mixed Cabbage Strips
Milk, Bread Slices, Ham
Lily Bulb Porridge, Ox Tongue Cakes, Cold Mixed Cucumber
Preserved Egg and Lean Pork Porridge, Xiaolongbao, Mixed Celery Leaves Lunch
Pork Rib and Seaweed Stew, Sweet and Sour Cabbage, Rice, Braised Croaker, Stir-fried Bean Sprouts, Yangzhou Fried Rice, Pumpkin Braised Pork, Shitake Mushroom and Cabbage Slivers, Rice, Potato Stew with Beef, Tomato Scrambled Eggs, Rice, Scallion and Crucian Carp, Stir-fried Cabbage Heart, Homestyle Flattened Pancake, Duck Stew with Mushrooms, Stir-fried Lentils, Rice, Yu-Shiang Shredded Pork, Shrimp with Celery, Rice DinnerStir-fried Beef with Green Peppers, Minced Pork with Tofu, Steamed Rolls, Winter Melon and Shrimp Soup, Stir-fried Green Beans, Buns, Stir-fried Duck Slices with Pineapple, Spinach and Pork Liver Soup, Rice, Tofu and Pork Rib Soup, Three-Flavor Dumplings, Pork and Lotus Root Soup, Stir-fried Cabbage with Black Fungus, Assorted Stir-fried Rice, Salted Liver, Wood Ear Mushrooms with Pork, Flattened Pancakes, Pork Trotter Soup, Braised Eggplant, Yangzhou Fried Rice Breakfast
Milk, Steamed Scallion Pancakes, Boiled Eggs, Mixed Bean Curd and Cabbage
Yogurt, Vegetable Salad, Tea Eggs, Fresh Meat Buns
Fresh Soy Milk, Fried Eggs, Sesame Seed Pancakes, Mixed Spinach with Tofu Strips
Preserved Egg and Lean Pork Porridge, Red Bean Paste Buns, Boiled Eggs, Mixed Celery with Peanuts
Wheat Milk, Steamed Rice Cakes, Fried Ham and Eggs, Dried Shrimp and Mushroom Tofu
Milk and Oat Porridge, Salt Bread, Fried Eggs, Black Fungus Mixed with Cucumber
Eight Treasure Porridge, Meat Floss Cake, Tea Eggs, Almond Tofu LunchRice, Dried Shrimp and Seaweed Soup, Stir-fried Pork Slices with Zucchini, Plain Stir-fried Rape, Shitake Mushroom Flattened Pancake, Tomato and Egg Soup, Stir-fried Chicken with Green Peppers, Three Shredded Vegetables, Rice, Mushroom and Tofu Soup, Sweet and Sour Pork, Carrot and Cabbage Slivers, Rice, Fish Ball and Winter Melon Soup, Stir-fried Beef with Celery, Garlic Stir-fried Broccoli, Steamed Buns, Egg and Spinach Soup, Stir-fried Shredded Chicken, Wood Ear Mushrooms with Eggs, Steamed Cakes, Minced Pork with Pickled Mustard Greens Soup, Braised Croaker, Cold Radish Heart, Flattened Pancakes, Egg and Luffa Soup, Pork Rib and Lotus Root Stew, Stir-fried Mung Bean Sprouts DinnerFlattened Pancakes, Red Bean Porridge, Stir-fried Pork and Seaweed, Garlic Stir-fried Cowpeas, Steamed Buns, Mixed Millet and Rice Porridge, Steamed Sea Bass, Celery and Lily Bulbs, Scallion Pancakes, Mung Bean Porridge, Sardine Fish with Black Beans, Oil Wheat Grass, Stir-fried Artemisia, Steamed Millet Cakes, Millet Porridge, Braised Eggplant with Sliced Pork, Tomato and Cabbage, Yangzhou Fried Rice, Lily Seed and Lotus Seed Porridge, Braised Chicken with Yellow Wine, Stir-fried Chayote, Steamed Rice Cakes, Rice Porridge, Pickled Cabbage Fish (Black Fish), Stir-fried Gai Lan SnackFruitFruitFruitFruitFruitFruitFruit