The annual college entrance examination is about to begin, and the diet and nutrition of the candidates have become a focus for parents. With less than a week left, how should parents ensure the nutrition of the candidates in the final stage? The editor has specially prepared diet recommendations for the college entrance examination...
How to eat for breakfast, lunch, and dinner is important; several principles should be noted
The diet for the college entrance examination should follow several principles: balanced nutrition, sufficient energy, light and easily digestible food, while ensuring the food is clean and hygienic and paying attention to its color, aroma, and taste. It is recommended that the three meals be distributed in a 3:4:3 ratio, with breakfast from 7:00-7:30, lunch from 12:00-12:30, and dinner from 18:00-18:30.
1. Breakfast should be substantial. First, sufficient carbohydrates should be consumed to replenish the brain's energy, such as grain products like rice and flour, such as white steamed buns, whole wheat bread, and窝窝头 (steamed corn bread). At the same time, to prevent a rapid drop in blood glucose levels, foods rich in high-quality protein should also be consumed, such as eggs, milk, yogurt, and soy milk.
2. Lunch and dinner should feature a variety of foods, with attention to the combination of meat and vegetables, and coarse and fine grains. During the college entrance examination, the brain's nerve cells are under high tension, increasing the metabolic consumption of protein, lipids, B vitamins, and vitamin A. Therefore, it is necessary to ensure adequate intake of high-quality protein, as well as sufficient vegetables and fruits.
These taboos must be avoided: Do not blindly change eating habits
During the college entrance examination, do not blindly change eating habits. Avoid suddenly changing flavors, types of food, and eating habits to avoid overburdening the gastrointestinal tract, which can lead to adverse reactions such as diarrhea and bloating. Also, do not blindly consume large amounts of meat. It is not advisable to have lavish feasts during the exam period, as meat is an acidic food, and its metabolism can cause the blood to become acidic. Excessive intake can easily lead to fatigue and lack of concentration. Furthermore, avoid excessive tonification during the exam period; maintaining a normal diet is sufficient. If you over-supplement, the body may not absorb it properly, and symptoms such as diarrhea, inflammation, and allergies may occur.
College Entrance Examination Diet Tips
1. For breakfast, congee and noodles are not recommended to avoid excessive intake of water and salt, which may cause the candidate to urinate frequently or feel thirsty.
2. Avoid greasy and fried foods, as they can inhibit the excitement of brain nerves.
3. Avoid excessive sweets to prevent acid reflux and heartburn.
4. Avoid chives, coriander, and broad beans to prevent bloating.
5. It is not recommended to eat foods with many bones, shells, or spines, such as crucian carp, crabs, and chicken feet, to prevent scratching the mouth or esophagus.
6. Avoid strong tea, coffee, or carbonated drinks in the evening to avoid affecting sleep quality.
7. Engage in appropriate aerobic exercise and listen to music to promote the secretion of beneficial neurotransmitters and relieve excessive anxiety.
8. Candidates with special dietary preferences, such as those who love spicy food, should avoid such special foods during the exam period to prevent inflammation and constipation.
9. Prevent heatstroke by keeping Huoxiang Zhengqi Liquid, mint, and mung bean soup on hand.
10. If a candidate has diarrhea, they should take medication promptly and choose fat-free, residue-soft foods, avoiding milk, oils, and coarse grains.
11. The most suitable air conditioning temperature should be adjusted to 25-29°C. Ensure good ventilation and avoid direct air conditioning to prevent headaches or colds.
12. Use mosquito repellent, essential oil balms, and anti-mosquito stickers to reduce mosquito bites, or dissolve vitamin B1 in water and apply it to the skin, which is safe and non-toxic.
13. To relieve eye fatigue, increase foods rich in vitamin A, calcium, zinc, and selenium, such as lean meat, dairy products, beans, dried shrimp, sesame paste, goji berries, rape, cod liver oil, animal liver and kidney, and seafood like kelp and oysters.
What to eat on the day of the exam
On the day of the exam, if the exam is at 9:00 AM, candidates can eat a piece of chocolate (about 30g) or a cookie (25g) before entering the examination hall at 8:30 AM to prevent hypoglycemia due to intense concentration during the exam.
Students who have a habit of taking a nap can choose to take a short nap from 13:00 to 13:30, with the duration not exceeding half an hour, to avoid entering deep sleep and affecting the afternoon exam. After waking up from the nap, candidates can have fruits, salted pumpkin and mung bean soup, chrysanthemum/honeysuckle tea with goji berries, rock sugar tremella soup, bread, etc., according to their habits, to prepare for the afternoon exam.
Candidates who have a habit of a late-night snack can choose some easily digestible foods for a snack 2 hours before bedtime, such as millet porridge, milk, or egg noodles. These foods are rich in tryptophan, which can promote the release of serotonin in the brain, helping candidates relieve fatigue and aid sleep.