What are the foods that junior high school students should eat to soothe their nerves and nourish their brains?

Junior high school students are under a lot of pressure to study, and their brains are overloaded every day. Parents may not be able to help their children with their studies, so how can they help their children supplement nutrition in their diet? How to raise children with high IQ? How is it made? Today, the family education instructor will tell you 10 kinds of brain-tonifying foods, and also attach 10 related recipes. Eating them can not only strengthen the body, but also develop the brain, and stimulate creativity and imagination. 01. What nutrients do junior high school students need most? Junior high school students are under great pressure to study and their brains are overloaded. What nutrients do they need to supplement most? Let’s start by following the principles of “reasonable diet and balanced nutrition”: First, blood sugar is the direct energy source of the brain. Only by ensuring the blood sugar supply to the brain can the brain’s excitement be maintained. Therefore, eat enough staple food every day. And one-third of the staple food should be whole grains to ensure a slow and continuous rise in blood sugar. Second, consume enough protein. Protein is the basis of all cells, and glutamate in it can also activate brain cells. Foods rich in protein include meat, eggs, milk, soybeans and soybean products. Third, a moderate amount of fat can help the brain improve memory. You can eat some fatty fish, such as salmon and oily nuts (walnuts, etc.). Fourth, fresh fruits and vegetables supplement vitamins and minerals. 02. Fish is the best food for junior high school students to nourish their brains. Fish is one of the first choices for promoting intellectual development. Fish head is very rich in lecithin, which is an important source of neurotransmitters in the human brain and can enhance people\’s memory, thinking and analytical abilities. Fish is also an excellent source of high-quality protein and calcium, especially contains a large amount of unsaturated fatty acids, which is particularly important for the normal development of the brain and eyes. Recommended recipe: Fish Head Tofu Ingredients: 1 fish head, 6 small pieces of tofu, 0.5 pounds of straw mushrooms (any other mushrooms can be used), scallions, ginger slices, a few Sichuan peppercorns, rice wine, and pepper. Method: 1. Clean the fish head and cut it in half. Wash the straw mushrooms and cut them into pieces. Put the tofu in a pot and add water to boil. Remove the beany smell and cut into pieces. 2. Add water to a casserole and bring to a boil. Add oil to the wok and fry the fish head until brown. Add onions and ginger and fry until fragrant. Add a few Sichuan peppercorns and a little rice wine. 3. Pour the fish head into a casserole with boiling water on the side. Keep the fire on medium for a while and continue to simmer. When the soup turns white, add tofu and straw mushrooms and cook for a while, about ten minutes. Season with salt and a sprinkle of pepper and green onion. Pumpkin efficacy: Pumpkin is an excellent source of beta-carotene. The vitamin A content in pumpkin is better than that of green vegetables, and it is rich in vitamin C, zinc, potassium and fiber. Therefore, people with neurasthenia and memory loss can cook and eat pumpkin once a day with no limit on the course of treatment, which will have a better therapeutic effect. Recommended recipe: Pumpkin and Shrimp Ball Soup Ingredients: fresh shrimp, pumpkin, frozen peas, black pepper, salt, cooking wine, chicken essence. Method: 1. Peel and devein the shrimps, wash them with salt and drain them; chop the shrimps into a fine paste, add cooking wine, a little black pepper, and salt to mix well. 2. Steam and peel the pumpkin, add an appropriate amount of water, and put it in a food processor to make a fine paste. Pour the pumpkin paste into the pot and bring it to a boil. Add the blanched peas and season with salt and sugar. 3. Turn the pot to the lowest heat and scoop the shrimp balls into the soup one by one with an oiled spoon.After everything is done, turn to high heat and bring to a boil. Banana effects: Bananas are rich in nutrients, low in calories, and contain phosphorus, which is called the \”salt of wisdom.\” Bananas are also a super source of tryptophan and vitamin B6. They are rich in minerals, especially potassium ions. A medium-sized banana contains 451 mg of potassium, which is good for brain health if eaten regularly. Recommended recipe: Banana toast roll ingredients: 2 slices of toast, 1-2 eggs, 1 banana, 5 grams of condensed milk. Method: 1. Cut off the four sides of the toast and put it in the microwave for 30 seconds to soften; cut the banana into 2 pieces about the same length as the toast. 2. Roll up the banana tightly with the toast slices, with the opening facing down. 3. Beat the eggs and coat the toast rolls evenly with the egg liquid. 4. Heat oil in a pan and place toast rolls in the pan. 5. Fry the toast over medium-low heat until golden brown, then pour it out and top with condensed milk before serving. Efficacy of peanuts: Peanuts are rich in lecithin and cephalin, which are important substances needed by the nervous system and can delay the decline of brain function. Experiments have shown that regular consumption of peanuts can improve blood circulation, enhance memory, and delay aging. It is a true \”longevity fruit.\” Recommended recipe: Red dates, chestnuts and peanut rice Ingredients: 1 bowl of rice, 20 chestnuts, 6 red dates, 1 small handful of peanuts. Method: 1. Cut chestnuts into small pieces, remove pits and cut red dates into small pieces, wash peanuts (do not remove red skin). 2. After washing the rice, put it into the rice cooker together with chestnuts, red dates and peanuts, and simmer until cooked. Milk benefits: Milk is an almost perfect nutritional product. It is rich in protein, calcium, and amino acids necessary for the brain. Calcium in milk is most easily absorbed by humans and is an indispensable and important substance for brain metabolism. In addition, it also contains vitamin B1 and other elements that are very beneficial to nerve cells. If you suffer from insomnia due to overuse of your brain, a cup of hot milk before going to bed can help you fall asleep. Recommended recipe: Egg and milk soup Ingredients: 2 eggs, 200 ml of milk, 1 teaspoon of sugar. Method: 1. Beat the eggs, add sugar and stir evenly. Add milk and mix well. Sieve the egg mixture and remove the foam. 2. Pour into a container, cover it (if the container does not have a cover, cover it with plastic wrap and poke a few small holes with a toothpick), and put it in a cage to steam. Turn on medium-high heat for 10 minutes. Efficacy of sesame seeds: Sesame seeds are rich in phospholipids, which are essential nutrients for the development of our body. The fat, nitrogen, phosphorus and other compounds contained in phospholipids are also the main nutrients for making brain tissue and nerves. When the brain is used excessively, the phospholipids in the body will gradually be consumed. If you can eat some sesame seeds, it will be of great benefit to supplement the nutrients of the brain. Recommended recipe: Sesame Walnut Soy Milk Ingredients: 60 grams of soybeans, 20 grams of walnut kernels, and 10 grams of black sesame seeds. Method: 1. Prepare the raw materials, soybeans, walnut kernels and black sesame seeds. Wash the soybeans and soak them in water overnight. 2. Wash the walnut kernels and black sesame seeds and drain the water; pour all the ingredients into the soy milk machine and add water to the 1000ml position. 3. Turn on the soy milk machine, select \”Grain Soy Milk\” and press start. After about 15 minutes, the soy milk machine will make a squeaking sound and it will be ready. It is ready to be eaten. Efficacy of kelp: Kelp is rich in nutrients such as linoleic acid and lecithin, and has brain-building effects. Kelp and other seaweedSulfonate substances in food are indispensable for the brain. Recommended recipe: shredded kelp and egg Ingredients: shredded kelp, eggs, cucumber, minced garlic, salt, sugar, vinegar, black sesame seeds. Method: 1. Soak the kelp silk, wash it, cook it in boiling water, drain it and set aside. 2. Peel and shred the cucumber. 3. Beat the eggs in a frying pan and spread them into egg cakes, and sprinkle black sesame seeds on top. Cut the egg pancake into thin strips. 4. Add salt, sugar and vinegar to cucumber shreds, kelp shreds and egg shreds and stir evenly (adults can add chili pepper and stir-fry the oil until fragrant). 5. Serve immediately after plating. Efficacy of eggs: Experiments have confirmed that the beauty of eating eggs is that when the rich lecithin contained in the egg yolk is decomposed by enzymes, rich acetylcholine can be produced, which enters the blood and quickly reaches the brain tissue, which can enhance memory. Recommended recipe: Mushroom scrambled eggs Ingredients: 3 eggs, 150g of various fresh mushrooms, 0.5 carrots, 1 small handful of chopped green onion, salt and pepper. Method: 1. Wash several fresh mushrooms, peel the carrots and cut into shreds. Put several kinds of mushrooms and shredded carrots into a pot of boiling water and blanch for 2 minutes, then remove and drain the water. Tear the mushrooms into small florets. Beat the eggs. 2. Pour the torn mushrooms and shredded carrots into the egg liquid, add salt and beat well (you can sprinkle a little white pepper). After the pot is hot, pour in the oil, pour the mixed egg liquid into the pot, and sprinkle half of the chopped green onions. Stir continuously until the egg liquid is solidified, then sprinkle in the remaining chopped green onions. Millet efficacy: The vitamins B1 and B2 contained in millet are 1.5 times and 1 times higher than that of rice respectively, and its protein contains more tryptophan and methionine. Clinical observations have found that eating millet can prevent aging. If you often eat some millet porridge and millet, it will be beneficial to the health of the brain. Recommended recipe: Tremella millet porridge Ingredients: 70g millet, 25g Tremella, 40g rock sugar, appropriate amount of wolfberry. Method: 1. Soak the white fungus in warm water, remove the stems and tear into small florets for later use. Put an appropriate amount of water into the pot and add washed millet. Then add white fungus. Bring to a boil, then turn to medium-low heat. 2. Stir the porridge frequently to make the porridge more fragrant and thicker after cooking. Simmer over low heat for about forty minutes. At this time, the white fungus becomes soft and waxy, and the millet is fully cooked. Add rock sugar. Cook until rock sugar dissolves and add wolfberry. Simmer over low heat for about ten minutes before serving. Effects of corn: Corn embryos are rich in linoleic acid and other unsaturated fatty acids, which can protect cerebral blood vessels and lower blood lipids. In particular, corn has a high water content and glutamic acid, which can help promote brain cell metabolism. Eating corn, especially fresh corn, has a brain-building effect. Recommended recipe: Corn and Pork Liver Soup Ingredients: 1 sweet corn, 2 tomatoes (medium size), 1 small piece of pork liver, a little shredded ginger, salt, water. Method: 1. Wash all ingredients. If there is fascia on the pork liver, cut it off and cut it into thin slices. Put half a bowl of water in a large bowl and soak the pork liver for about 20 minutes. 2. Cut the corn into small pieces, put half a pot of water in the casserole, add the corn pieces and shredded ginger, bring to a boil over high heat, then turn to low heat and simmer for 10 minutes; after simmering the corn in the pot for 10 minutes, cut the tomatoes into pieces and put them into the pot together. pot. 3. Rinse the soaked pork liver with running water, drain, add cooking wine, a little salt and starch, mix well and marinate for preparation. 4. Put the tomatoes in the pot for 10 minutesAfter about an hour, open the lid, add salt to adjust the taste, and turn off the heat. Pick up the marinated pork liver piece by piece with chopsticks and dip it into the soup before serving. Other sleep-aid foods: Vinegar: Some people are overworked after a long journey and have difficulty sleeping at night. They can add a tablespoon of vinegar to warm boiled water and take it slowly. After drinking, quietly close your eyes and you will fall asleep soon. Sugar water: If you have difficulty falling asleep due to irritability and anger, you can drink a glass of sugar water. Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, inhibiting the cerebral cortex and making it easy to fall asleep. Fruits: People who are overtired and insomniac can eat apples, bananas and other fruits before going to bed to resist muscle fatigue; Put fruits such as oranges and oranges next to your pillow, and their fragrance can also promote sleep. Bread: When you have insomnia, eating a little bread can calm you down and lull you to sleep. Fresh lotus root: Lotus root contains a large amount of carbohydrates and is rich in calcium, phosphorus, iron, and a variety of vitamins. It has the effects of clearing away heat, nourishing blood, and eliminating troubles. It can cure blood deficiency and insomnia. How to eat: Take fresh lotus root and simmer it over low heat. Add appropriate amount of honey after slicing. You can eat it at will. It has the effect of calming the nerves and falling asleep. Lotus seeds: Lotus seeds are fragrant and delicious, and have the functions of nourishing the heart, spleen, nourishing blood and calming the nerves. In recent years, biologists have confirmed through experiments that the nephrine, aromatic glycosides and other ingredients contained in lotus seeds have a sedative effect; after consumption, they can promote the pancreas to secrete insulin, which in turn can increase the supply of serotonin, so it can make people fall asleep. Taking boiled lotus seeds in sugar water every night before going to bed will have a good sleep-promoting effect. Jujube: Jujube is sweet in taste and contains sugar, protein, vitamin C, organic acids, mucilage, calcium, phosphorus, iron, etc. It has the effects of tonifying the spleen and calming the nerves. Use 30-60g of jujube every night, add appropriate amount of water and cook it to help you fall asleep. Lettuce: There is a milky white slurry in lettuce, which has a calming effect and is non-toxic. It is most suitable for people with neurasthenia and insomnia. When using it, boil the lettuce with skin in slices and drink the soup, especially before going to bed, it has a sleep-promoting effect. Have parents learned these ingredients and recipes? Hurry up and make it for your children.