The annual college entrance examination kicked off today. Candidates struggled to answer questions in the examination room, and parents also secretly gathered strength in the kitchen, trying their best to make the "nutritional assistance" in logistics support to the extreme. However, Gu Zhongyi, director of the Beijing Dietitians Association, reminded everyone that the most important thing in the diet during the college entrance examination is to "keep it the same". We must ensure food safety and adequate sleep for candidates, and don’t let candidates eat supplements indiscriminately.
Total heat should not be too high.
Gu Zhongyi said that you should pay attention to the total amount of food every day, and the total calories should not be too high. Eating too much is not conducive to the efficiency of the brain. The diet structure is basically in accordance with the principle of conventional balanced diet, such as one catty of vegetables and half a catty of fruit every day, and green leafy vegetables can be appropriately increased. If the digestive function is poor and flatulence is easy, onions, broccoli and beans should be eaten carefully. Chickens, ducks, fish and lean meat can eat 150 to 250 grams a day. Eat one egg a day. Milk is about 300 ml. If you have lactose intolerance, it is best to control the amount within 200 ml at a time. You can also consider drinking yogurt.
Breakfast on the day of the exam, because you may be nervous after getting up in the morning, and time is limited, you can just eat something, but you’d better make sure you have staple food and protein food. Be careful not to drink too much water, and don’t eat too greasy and sugary food. Just simply eat at home, even if you eat less, the problem is not too big. You can eat a better lunch. Generally speaking, food safety is easy to guarantee, and you can eat eight points full. Dinner should be as light as possible, and a regular diet is enough. Nightingale can be prepared, but you must choose foods that are easy to digest and absorb. Generally speaking, staple foods are the mainstay, and hot noodle soup and sesame paste are also good.
In short, parents should refer to the examinee’s usual eating habits "keep unchanged" and make the food more delicious under the premise of ensuring nutrition. Don’t eat food that you haven’t eaten before, so as not to cause food allergies or gastrointestinal irritation.
Don’t eat supplements indiscriminately
Are there any supplements to eat during the exam? Gu Zhongyi said that many parents may want to give their children various supplements, but in fact, no matter sea cucumber, royal jelly, turtle’s bird’s nest, it is of little use. In addition, drinking coffee is generally not recommended unless there are corresponding habits, because caffeine may affect sleep.
In addition, candidates will also have some special demands, such as relieving visual fatigue. The most important thing is to blink more eyes and close your eyes to rest. At the same time, it is also important to ensure the amount of water. Usually, eat some blueberries, carrots, strawberries, broccoli and medlar. In addition, don’t think of any special way to "increase your memory".
If you feel anxious, in addition to slowly inhaling and exhaling to relax, you can also consider eating a banana, a piece of whole wheat bread, a kiwi fruit or several almonds, which may be helpful to relieve stress. (Text/Lynn Yang)