How do college entrance examination candidates eat to ensure stable performance? Nutrition experts provide suggestions
2023-06-02
The college entrance examination has entered the countdown, and the students have also reached the harvest season. As a sprint assistant for many candidates, how can parents cheer and assist their children in their daily diet? How can candidates eat more to help stabilize their positions and play steadily? A full media reporter from Guangzhou Daily specifically interviewed experts in nutrition and traditional Chinese medicine. Trying to maintain normal eating habits and scientific diet is the basic guarantee for a smooth exam. During the college entrance examination, how can candidates eat more to help stabilize their feet? Xia Yanqiong, Director and Chief Physician of the Nutrition Department of Guangdong Maternal and Child Health Hospital, stated that the first step is to ensure food hygiene and safety. Try to eat at home or in the school cafeteria as much as possible. During the exam, avoid eating raw, cold, cold, and fried foods to avoid causing gastrointestinal discomfort. To ensure balanced nutrition for three meals a day, candidates should not only eat meat, fish, eggs, and milk rich in high-quality protein, as well as a certain amount of vegetables, fruits, and moderate amounts of soybeans and nuts, but also pay attention to eating a sufficient amount of staple foods, as the brain's energy source cannot be separated from the carbon and water provided by the staple foods. In fact, three meals a day can achieve nutritional balance, and students will be full of energy. Also, pay attention to a few small details. Firstly, try to maintain your usual dietary habits and avoid making significant changes in your diet. Do not eat foods that your child has not eaten or has had adverse reactions after eating them. Secondly, do not take supplements or health supplements at will. In fact, everyone's physical condition is different. Taking supplements at will is not only useless, but may also make children nervous and cause gastrointestinal discomfort. Thirdly, drink plenty of water and drink 1500-1700ml of water every day. Insufficient water intake can affect cognitive ability. It is best to drink plain water and cannot replace drinking with beverages. What are the requirements for three meals and extra meals? What are the details and precautions for breakfast, lunch, dinner, and extra meals? Xia Yanqiong, the director and chief physician of the Nutrition Department of Guangdong Maternal and Child Health Hospital, provides the following suggestions: (1) Eat breakfast every day and have a good breakfast. The energy and nutrients provided by breakfast should account for 25% to 30% of the entire day. Breakfast is diversified and colorful, and should include three or more of the following four types of food - cereals and potatoes: such as Congee, noodles, Mantou, Steamed rolls, whole wheat bread, noodles, dumplings, rice, sweet potatoes, corn, cereal, etc; Fresh vegetables and fruits: such as spinach, cabbage, tomatoes, zucchini and other vegetables, apples, snow pear, bananas, grapes and so on; Animal foods: such as milk, fish, shrimp, chicken, duck, eggs, lean meat, beef, etc; Soybeans and nuts: soybean milk, tofu, dried tofu, Rolls of dried bean milk creams and other bean products, walnuts, almonds, pistachios, millets, etc. (2) Lunch should be relatively abundant with a staple food of 100-200 grams, meat (fish, beef, lean meat, etc.) of 100 grams, vegetables of 200-250 grams, and a moderate amount of soy products. (3) Dinner should not be too sumptuous. Dinner should be 80% full, with meat, vegetables, and a light and light combination. Staple foods can be paired with coarse grains and whole grain foods. It is recommended to choose fish and shrimp, skinless poultry, lean meat, and soy products as side dishes, with dark vegetables accounting for more than half. (4) Additional meals are recommended at 10am, 3pm, and 9pm. Eat easily digestible foods and prioritize fresh, natural, easily digestible, and nutritious options
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