For students, the Gaokao (National College Entrance Examination) is not just an exam, but more likely a challenge that could determine their fate. At the same time, parents also become anxious. How to arrange a reasonable diet for their children taking the exam is the biggest concern for parents. For this, I have collected some suggestions and reminders from experts, hoping to help parents.
Four Don'ts and Two Do's for Gaokao Diet
A student's diet should not be deliberately changed just because the Gaokao is approaching. In the period before the exam and during the exam, the amount of food should not be much more than usual. Especially during the exam, the diet should not change too much and should remain consistent. The biggest dietary mistake is to reduce staple foods.
A student's diet must ensure the intake of staple foods. In the past, people always thought staple foods were optional, as long as they ate more fish and meat. In fact, these foods can only supplement the protein the body needs, while brain thinking mainly relies on glucose. Only staple foods can be converted into glucose, which means a certain amount of staple food needs to be consumed daily. Experts emphasize: "Not eating staple foods will not only make you feel hungry, but also affect your brain's thinking ability."
Coffee can cause frequent urination.
Students should drink more water before the exam, ensuring an intake of 1500 to 2000 milliliters daily. It is crucial not to replace water with beverages. It is best to drink plain water, and mineral water and purified water are also good choices. Adequate water ensures smooth blood circulation, so that the oxygen required for the brain to function can be supplied in a timely manner.
Some sugary drinks should not be consumed before meals, as they can easily create a feeling of fullness, which is not conducive to eating a proper meal during mealtimes. Students can drink some tea and coffee before the exam, but it must not be too strong. Strong tea and strong coffee have a stimulating effect, which will have the opposite effect and affect sleep quality.
Experts especially remind students not to drink coffee during the exam, because the effect of caffeine can cause frequent urination, affecting the student's on-the-spot performance. The second dietary mistake is to choose nuts for snacks.
Snacks can be eaten in moderation, but remember: greasy foods and nutty foods like melon seeds and peanuts should be eaten less, as well as sweets and foods with too much cream. Some students want to eat snacks as soon as they start studying, but they are also afraid of gaining weight. Therefore, experts suggest choosing cucumbers and fruits, which can effectively control food intake.
It is recommended to eat 2 fruits daily.
Fruits and vegetables are rich in various nutrients, vitamins, and minerals, and also have the effect of relieving loss of appetite and constipation. Students should ensure they eat 2 fruits daily, about 500 grams. In addition, high-fiber vegetables should be eaten less. If you are not used to eating them, do not suddenly increase them before the exam. Spinach and carrots can enhance memory, onions can improve blood supply to the brain and help students concentrate, and such foods can be appropriately increased. For loss of appetite, the "grazing" method is recommended.
If students experience loss of appetite due to pre-exam stress, parents can change the three daily meals into four or five meals, increasing the frequency of meals. By using the "grazing" method—eating smaller meals more frequently while controlling the total amount—they can still get the nutrition needed for the day. Here are a few nutritional soups for reference:
1. Eel and Pork Liver Soup: 250 grams of eel, 250 grams of pork liver, and 20 grams of goji berries. This soup can nourish the brain, improve intelligence, and strengthen bones. It is especially suitable for high school students.
2. Winter Melon and Prawns Soup: 500 grams of winter melon, 8 large prawns. Appropriate amounts of chopped green onions, cooking wine, salt, and MSG. Peel the prawns.