In less than a week before the college entrance exam, candidates are preparing intensely, and parents are digging in to make their children eat better. The temporary tonic before the exam, changing the customary recipes, is likely to lead to gastrointestinal discomfort, affecting the normal performance of the examination. In some cases, parents may purchase “smart drugs” online, making the candidate dizzy and unconscious for the whole day. In fact, the list of nutritious and simple recipes is the best “smart medicine”, to ensure the nutritional needs at the same time, to maximize the normal performance of the candidates.
Dietary Myths.
Myth 1: Buying “smart drugs” online can improve memory
Recently many parents in the network publicity “smart drugs”, think after taking can improve cognitive power and attention, to help children get good grades. This behavior is extremely wrong.
Medical experts have learned that most “smart drugs” have “stimulant-like” ingredients in their formulas and are often used in the treatment of depression, episodic drowsiness and ADHD, which can cause dizziness and even induce epilepsy if taken by normal people. .
Myth two, midnight snacking extra nutrition
Many parents believe that candidates need a lot of supplemental nutrition during the examination, the body can be protected during the examination, so many parents will night snacks, extra meals. However, experts suggest that it is not advisable to add late night snacks during the exam, and dinner is not suitable for over-eating. Most candidates to sit and study mainly, it is recommended to eat some taste light and easy to digest, which is conducive to anti-fatigue and nourishing the brain. Some candidates also have a late break, which means they can drink some milk, yogurt, etc. before 9:00 p.m. If you don’t feel hungry, you don’t need to make up for it.
Myth 3: Big changes in nutritional recipes during the exam
Many parents will pick some foods with high nutritional value to make college entrance exam meals during the exam period for better nutrition. The big changes in recipes and nutritional overload may not only not allow candidates to absorb the nutrients, but may also lead to sudden outbreaks of gastrointestinal diseases. Experts suggest that the recipes before the examination does not require special supplemental nutrition, how to eat on how to eat, pay attention to the choice of seasonal, fresh, clean food.
All kinds of “college entrance examination meal” ingredients summary
[brain puzzle
Suitable
Milk: comprehensive nutrition, rich in protein, calcium, vitamin B1, etc.;
Peanuts: rich in lecithin, improve blood circulation, enhance memory;
Millet: rich in tryptophan, methionine, vitamin B1, B2 is 1 to 1.5 times more than rice;
Corn: germ is rich in linoleic acid and glutamic acid; egg: rich in lecithin;
Fish: high quality protein, calcium, polyunsaturated fatty acids;
Spinach: carotene, vitamin B1, B2, C;
Fruits: oranges, bananas, pineapples, grapes;
Nuts: almonds, walnuts are rich in unsaturated fatty acids, magnesium, calcium, flavonoids, polyphenols.
avoid
Popcorn, eggs: lead is a major killer of brain cells; doughnuts, barbecue food: lipid peroxide, damage to certain metabolic enzymes.
[Sweet sleep].
suitable
Millet: rich in tryptophan, promote the secretion of 5-hydroxytryptamine, with a sleeping effect; longan: sweet and warm, with blood and tranquilizing effect; lotus seeds: astringent and calm, with health and tranquilizing effect, containing lotus heart base, rue glucoside and other components, with sedative hypnotic effect;
Milk: contains two hypnotic substances, tryptophan, natural morphine-like substances; lily: sweet in taste and mild in nature, with lung nourishing yin, clear the heart and tranquilize the mind; silver fungus: nourish yin and produce fluid, benefit qi and blood, suitable for insomnia with yin deficiency and fire.
avoid
Tea: has a clear head, refreshing and beneficial effect, insomnia is contraindicated; coffee: caffeine stimulates the central nervous system, aggravating insomnia; chili: capsaicin, alkaloids have a strong stimulating effect; pickles: high salt food when blood pressure rises.
[Improve immunity]
appropriate
Garlic moss: rich in vitamin C and bactericidal agents, garlic moss fried shredded pork ;
Onion: contains a large number of plant fungicides, has a strong bactericidal ability ;
Papaya: oleanolic acid has the effect of liver protection and enzyme reduction, anti-inflammatory and antibacterial;
Mushroom polysaccharides can enhance the function of T-lymphocytes;
Sweet potato: B-carotene is an antioxidant, scavenging free radicals, rich in dietary fiber;
Garlic cloves: contains more than 30 kinds of sulfides and allicin, etc.
Avoid Fatty meat Coffee Pork skin
[Reduce stress and calm the mind
advisable
Wheat: nourishes the heart, calms the mind, and harmonizes the blood;
Cauliflower: rich in vitamins and many minerals;
Soybeans: high protein content, rich in unsaturated fatty acids, soy phospholipids;
Salmon: rich in unsaturated fatty acids;
Lotus seeds: nourishes the heart and calms the mind ;
Raisins: rich in calcium, potassium, magnesium and antioxidants, has the effect of reducing mental stress and help sleep.
Avoid Tobacco and instant noodles.