As the college entrance examination is approaching, the topic of diet during the examination period has become a hot topic in the major media. In fact, in addition to these big exams, the final exams of each semester, all kinds of license and certificate exams, and all kinds of hard mental work with deadlines also have similar problems: when the pressure is heavy and the brain is exhausted, is it better to eat what?
Parents’ Most Concern
During the college entrance examination period, parents are no less concerned than examinees. Here are several issues that parents are generally concerned about, hoping to help everyone cope with the examination period healthily.
1. I attach great importance to breakfast for my children now, but how about what for breakfast?
In breakfast, if starch food, high protein food and vegetables and fruits are all available, it is a qualified breakfast. If you add a handful of nuts, it is a good breakfast.
For example, eating one or two vegetables and meat steamed buns, a bowl of oatmeal and millet gruel, a boiled egg and a plate of spiced boiled peanuts is a good breakfast.
This nutritious breakfast is very suitable for examinees. Because children usually need more than 3 hours or even longer from breakfast to the end of the exam. If breakfast is so-so, it is difficult to ensure stable performance within a few hours.
2. Children review very late at night. How about adding some what food taken late at night?
Arguably, the week before the exam should be full rest, don’t stay up late to prepare. Every day at 10 o’clock rest, also don’t have to eat food taken late at night. Lack of sleep will seriously hinder the brain thinking ability, the way of getting ready for battle effect is extremely poor, extremely undesirable.
If you have to study until after 11 o’clock or can’t sleep, it is necessary to prepare some food taken late at night, but not in the middle of the night, but around 9 o’clock in the evening.
At the same time, food taken late at night should be easy to digest, such as millet gruel, lotus root starch paste, dilute soup noodles, milk, yogurt, etc. Do not eat foods such as kebabs at night and do not eat for one hour before going to bed.
In addition, don’t use strong tea, coffee and refreshing drinks to enhance energy during the exam. Although caffeine can make people not sleepy for a while, it will affect the quality of sleep at night. It makes people unable to feel the signal of fatigue in time, and the body cannot rest and recuperate in time. In the end, it is not conducive to the recovery of energy, thus affecting the performance of the next day’s exam.
3. It is said that seafood and walnuts contain-3 fatty acids, which is the best for the brain. Is it helpful to eat more seafood?
It is true that-3 fatty acids are an important part of the brain. However, the proliferation of human brain cells has been completed in childhood, and supplementing a large amount of-3 fatty acids in adulthood will not cause obvious changes in the what of brain cells.
For children who seldom eat seafood on weekdays, eating more seafood suddenly may cause gastrointestinal discomfort, and even some children are allergic to seafood.
The same is true of walnuts, which cannot exert the effect of nourishing the brain in the short term. Drinking sweet drinks made of walnuts is even more harmful. Eating two or three walnuts a day is good for health, but this effect takes a long time to show.
Before the exam, it is absolutely impossible to improve one’s performance by eating health care products or some magical food. At best, it is just a kind of psychological comfort.
4. Do you want to give your children supplements during the college entrance examination? Is it useful for what to improve intelligence and invigorate qi?
Don’t rely on what’s health care products that can improve intelligence in a few days.
Eating all kinds of so-called nutrients will not have what’s obvious effect on IQ, because the brain nervous system has completed its development in an early age, and the problem in the future is how to develop and utilize it. As long as the basic nutritional needs can be met and the brain energy supply is sufficient, the intelligence level can be brought into play.
Due to the high mental pressure before the examination, if the daily diet is not very satisfactory, it can be considered to take multivitamins or calcium tablets within 400 milligrams. Pay attention to eat according to the recommended dose, and do not eat more at will, because some nutrients are not conducive to health instead of excessive intake.
5. Can you recommend some high-quality foods that everyone can eat and are very helpful for examinations?
As long as it conforms to the examinee’s physique, what can eat it during the examination period. If it must be recommended, yogurt, tofu, various green leafy vegetables, millet, brown rice, lily, lotus seeds and other coarse cereals are recommended.
Yogurt is rich in B vitamins and calcium, which is conducive to calming mood, and lactic acid bacteria in yogurt are conducive to reducing the risk of gastrointestinal infection. Tofu is also rich in calcium and lecithin, which can be used as a raw material for neurotransmitters in human body and is good for maintaining memory.
Green vegetables are rich in vitamin C, calcium, magnesium and dietary fiber, which can help prevent constipation and help resist stress. Millet and brown rice contain B vitamins, and porridge cooked with dietary fiber-rich ingredients such as lily and lotus seeds is a good food taken late at night.
Basic Principles of Diet during Examination Period
1. Pay attention to food hygiene to avoid food poisoning
Every year, many children have diarrhea and other [minor problems] that affect their performance in exams.
Parents should choose their own food, make three meals for their children, and do not take their children out to eat [big meals]. Because the food in restaurants in summer is not so trustworthy, especially cold dishes and bean products, and the proportion of microorganism substandard is very high.
2. The choice of food and the method of cooking should be determined according to the constitution.
If the child’s digestion is not good and his stomach motility is poor, don’t give him greasy fried food. Any food that may cause food allergy or food that causes gastrointestinal discomfort should be very cautious. For example, children’s daily eating shrimps and crabs will cause discomfort, so don’t use these foods to cause trouble at this time.
3. Choose foods that can stabilize blood sugar and have high B vitamin content.
Food should not be completely refined white, fine and soft, because such food postprandial blood sugar fluctuation is too large, which is not conducive to long-term mental activities. In the staple food with some coarse cereals, and then eat some nuts and beans, eggs and meat, can provide a large number of B vitamins, they are the necessary factors for candidates to think efficiently.
For example, the original white rice has now been changed to rice with red beans, oats and millet. Their digestion speed is slow, and the glucose in it is slowly released, which is especially conducive to maintaining energy for a long time after meals.
4. In order to ensure efficient review and good sleep, eat 70% to 80% full dinner.
The staple food is slightly reduced, eat more green leafy vegetables, not too much meat, and the cooking is not greasy, so as not to fall asleep after the meal and not to affect sleep at night. If the dinner is insufficient, you can eat a small amount of food taken late at night at 9 o’clock, and it is best not to eat any more after that, otherwise it will affect the sleep quality.
During the examination period, how should I eat?
Finally, I would like to help you sum up some specific suggestions on diet during the examination period:
Don’t eat more cold drinks to avoid discomfort.
Don’t eat too many raw vegetables and melons. For those children with delicate digestive system, it is best to scald fruits and vegetables with boiling water before eating them raw, sterilize the surface, and then eat them.
Don’t eat too much seafood and river fresh food. This kind of food usually has a high pollution level, and a few children with gastrointestinal weakness are prone to abdominal pain and diarrhea after eating too much. When cooking, be careful to cook thoroughly, and don’t covet freshness and tenderness and leave hidden dangers.
Don’t introduce too many new foods on the dining table, especially for some children with intestinal discomfort and allergic constitution, which may cause allergy and intolerance. Home food is the best.
Let the child sleep enough, so that breakfast can have appetite. Eat high-quality breakfast, improve the thinking ability in the morning. Lunch should not be greasy and thick, dinner should be light as far as possible, to avoid affecting review. Go to bed early at night, to avoid excessive extra meals after hunger and affect sleep quality.
Try not to drink coffee during the review period to avoid overdrawing energy.
Editor: Fu Ting
Author: Fan Zhihong