The annual college entrance examination is approaching, which is not only a test of the students' knowledge and psychological resilience, but also the importance of a proper diet before the exam. How to ensure students eat well, scientifically, and absorb balanced nutrition to face the exam in good shape is a concern for every parent.
During the intensive review and examination period, it is essential to consume nutrients that benefit brain and nerve metabolism. In addition to the three major nutrients—protein, fat, and carbohydrates—vitamins and minerals are also indispensable. A wide variety of foods such as milk, eggs, fish, lean meat, soy products, vegetable oil, rice, noodles, and various fruits, nuts, and vegetables should be widely consumed, as food diversity is the key to a balanced diet. It is important to ensure students are well-fed and well-nourished, with an emphasis on proper daily meal arrangements. Breakfast should be substantial
Students often study late into the night, and after a night of physical exertion, various metabolic byproducts can accumulate in the body. Meanwhile, the energy the brain needs for morning study and exams comes almost entirely from breakfast. Fasting not only affects performance but can also lead to hypoglycemic fainting. Therefore, a good breakfast provides the brain with ample energy and is crucial for maintaining high energy levels and a good state of mind. The basic requirements for breakfast are: adequate energy, moderate protein, and sufficient carbohydrates. One should consume more brain-boosting foods such as fish, soy products, lean meat, eggs, milk, fresh vegetables, and fruits, and reduce the intake of fatty meats and fried foods. Breakfast is best consumed 20 to 30 minutes after waking up, with a staple food portion of about 100 to 150 grams. It is also important to stay hydrated and avoid sugary fruit juices. Recommended meals:
Egg noodles (with egg, noodles, and vegetables), yogurt, apple. Characteristics: High protein, low fat, sufficient energy, rich in iron and vitamins.
Fried rice noodles (with rice noodles, lean meat, and mung bean sprouts), milk. Characteristics: Comprehensive nutrient supply, high in protein and calcium.
Bean paste buns or meat buns, millet porridge or corn porridge, cold mixed tofu with toon sprouts. Characteristics: Rich in protein and nutrients. Lunch should be filling
Lunch is the main meal of the day for students. As the body's heat and various nutrients are depleted in the morning, lunch should provide sufficient energy and nutrients. Consuming more foods like meat, eggs, and tofu can provide energy and nutritional reserves for afternoon study and exams. At the same time, overeating should be avoided to prevent加重 the burden on the digestive system and harm health. Eating too much can reduce brain alertness and affect exam performance. Recommended meals:
Staple foods: Steamed buns, twisted rolls, fried rice, noodles, etc.
Meat dishes: Braised fish chunks, marinated beef, shredded lettuce with pork, sliced pork with bell peppers, scrambled eggs with tomatoes, shrimp with bok choy, pork and tofu with beans, etc.
Vegetable dishes: Braised tofu with cabbage, stir-fried shredded carrots, stir-fried cabbage, stir-fried mung bean sprouts, etc.
Soups: Pork and winter melon soup, tomato and egg soup, seaweed soup, etc.
Combination principle: 150 to 200 grams of staple food, 3 to 4 dishes with a mix of meat and vegetables, 1 soup, and an appropriate amount of fruit. Dinner should be light and clever
After a full day of hard work, students experience significant physical and mental fatigue, with reduced digestive secretions and often poor appetite. Therefore, attention should be paid to the color, aroma, flavor, and presentation of the meal, paired with appetizers to stimulate the student's appetite. Adding seasonings that promote digestive secretion, such as MSG, scallions, ginger, and pepper, can both stimulate appetite and aid digestion. Recommended meals:
Staple foods: Steamed buns, soft rice, buns, corn and soybean flour cakes, etc.
Meat dishes: Braised hairtail, scallion-fried pork kidneys or shredded pork, sautéed beef with celery or shrimp, minced meat with tofu, etc.
Vegetable dishes: Stir-fried broccoli, century egg with tofu, shredded potatoes with green peppers, shiitake mushrooms with bok choy, etc.
Soups: Lotus seed, lily, and tremella soup, dried shrimp and vegetable leaf soup, sour vegetable soup, pea soup, etc.
Combination principle: 100 to 150 grams of staple food, 3 to 4 dishes with a mix of meat and vegetables, 1 soup, and an appropriate amount of fruit.
After planning the three main meals, a snack can be added in the morning, such as milk, mung bean soup, watermelon, or other fruits. A snack before bed can include milk, yogurt, or congee. Expert Q&A
Q: Can you introduce some foods that can help soothe emotions?
A: Foods like bananas, walnuts, chicken, and chocolate can help soothe emotions.
Q: For students who live at school and come home on weekends, what should parents do to supplement their nutrition?
A: On weekends, you can supplement with foods that the student doesn't usually get at school to ensure a more comprehensive intake of nutrients.
Q: Is it good to drink coffee? How much is appropriate?
A: Coffee has a stimulating effect and can be consumed in moderation, for example, with breakfast. For instant coffee, do not exceed 3 cups a day. Avoid drinking coffee before bedtime.
Q: Can yogurt replace milk?
A: Yogurt is easier to digest and absorb than milk and can reduce gastrointestinal discomfort, so it can be used as a substitute.
Q: My child wants to sleep after meals. Is this harmful to their health?
A: It's common to feel sleepy after a meal, which is related to the redistribution of blood in the body. At this time, a short rest of 10 to 20 minutes can be beneficial for improving learning efficiency.