BEIJING, Beijing, May 31 (Reporter Zhang Ni) There is still one week before the college entrance examination, and both candidates and parents have entered the "final sprint" stage. In order to do a good job in logistics support and let children get good grades, many parents make great efforts to "eat", but at the same time they also face many dietary misunderstandings.
How to match three meals for children before the college entrance examination? What foods can’t be eaten indiscriminately? What should I pay attention to on the day of the exam? In response to the above-mentioned series of questions, the reporter of Zhongxin. com recently interviewed nutrition experts.
Taboo 1: Eat too much for three meals.
As the college entrance examination approaches, many parents want to find ways to cook something delicious for their children, especially like to let their children eat more meat. However, in the opinion of nutrition experts, eating too much is not good for children.
Cai Jingjing, the nutritionist in charge of the Clinical Nutrition Department of Peking University People’s Hospital, said in an interview with Zhongxin.com that the weather is hot near the college entrance examination, so parents should try not to give their children too much for three meals, especially not to make up for the big fish. Because the weather is dry, candidates may have nosebleeds, colds and fever after eating too much.
In addition, eating too much at three meals is not conducive to digestion and concentrating on learning. It is not conducive to children’s health and improving learning efficiency to sit back at the desk immediately after eating.
She suggested that parents should pay attention to the proportion of children’s three meals before the exam. The diet should still be based on fruits and vegetables, and at the same time, we should eat enough staple food. In addition, there must be meat, eggs and milk, but the proportion of such foods in three meals should be the least, and no matter how nutritious, you can’t eat too much.
Taboo 2: indiscriminate use of supplements and health products
Apart from liking to cook more fish and meat for their children, in recent years, many parents are keen to buy various "supplements" and "health products" for their children, hoping to help them nourish their brains and nutrition. Are these practices necessary?
In this regard, Cai Jingjing believes that normal healthy people can get all kinds of nutrients they need from their daily diet if their diet is scientific and reasonable, and "supplements" and "health products" should be taken with caution.
"Especially some medicinal supplements, must be used with caution. Because everyone’s physique is different, not everyone is suitable for eating, which may be counterproductive. " She stressed.
Cai Jingjing told reporters that some candidates may be overly nervous before the exam, so the body’s metabolism is also in a state of stress, and the absorption and utilization of many nutrients are different from peacetime. In this state, taking health care products may make the body unable to digest and absorb, and even become a metabolic burden, which has side effects.
Taboo 3: Eating too late before going to bed.
Adequate and high-quality sleep at night is helpful for candidates to study for the exam the next day. So, how can we ensure a good night’s sleep? What should I pay attention to in my diet?
"If you want to sleep well at night, don’t eat too much for dinner." Cai Jingjing explained that if you eat too much before going to bed, it will easily affect the quality of sleep.
She suggested that under normal circumstances, try not to eat anything after 7: 00 or 8: 00 pm. If you need to stay up late to add meals, don’t eat at least one hour before going to bed.
She analyzed that the human body is generally in a state of deep sleep from eleven o’clock in the evening to two or three o’clock in the morning, so it is recommended to go to bed at ten o’clock to ensure that it is in a state of deep sleep in the middle of the night, which is conducive to the recovery of all organs of the body, including the brain and liver and kidney functions.
"If you stay up late, then maybe people lie down and fall asleep, but the organs don’t sleep well, especially after eating before going to bed, then the organs still need to work to digest these foods after falling asleep, so it is not recommended to eat too late." Cai Jingjing told reporters that if some candidates need to drink milk to help them sleep, they should also drink it one hour before going to bed at the latest.
Taboo 4: Eat breakfast badly on the day of the exam.
Because the college entrance examination takes a long time, experts suggest that you should try to choose "anti-hunger" food for breakfast on the day of the exam. If you don’t eat enough food for breakfast, it may affect the state of candidates.
"Breakfast should have protein’s intake. You can choose foods such as eggs and milk, otherwise you may not be able to stick to the exam all morning." Cai Jingjing said.
In addition, for some candidates who are too nervous to affect their appetite, she suggested that parents can prepare egg custard, yogurt and other foods for candidates to promote the digestion and absorption of nutrients. However, if the examinee’s stomach does not adapt to the cold food, he should also carefully choose yogurt food. Parents should take into account their children’s usual eating habits and physique when preparing breakfast.
Taboo 5: Too nervous and anxious.
In addition to establishing a scientific and regular diet, in the opinion of experts, candidates should pay more attention to the adjustment of their mentality before the exam to overcome their nervousness and anxiety.
"Too nervous emotions will affect the digestive function of the human body, and there will be situations such as inability to eat, and immunity may also decline, which will affect the physical state of candidates." Cai Jingjing said.
She stressed that candidates should try their best to adjust their mentality when preparing for the exam in the near future, and at the same time pay attention to the combination of work and rest. After reviewing, they should do some physical exercise and relax. On the other hand, parents should not be overly nervous about the college entrance examination, which will pass on the tension and anxiety to their children.
"It is the best preparation to deal with it with a normal heart and form a regular biological clock and eating habits." Cai Jingjing said.
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