What is the best food to eat before the high school entrance examination?

As the high school and college entrance examination approaches, what children fear most during this period is probably insomnia. Not only does it make them sleepy in class and affects their review efficiency, it also unknowingly increases their psychological burden, with serious consequences. Do you know what foods affect sleep? If you don’t know, be careful. Certain foods can “steal” your child’s sleep. Let’s gain knowledge together! What you need to know about flatulent foods Many nutrition experts recommend that children eat more soy foods, because everyone knows that soy products are particularly good for children, and can improve their immunity, prevent constipation, etc. But as everyone knows, candidates should eat less beans before the exam: peas, green beans, soybeans, etc. Because many of these beans can cause bloating, which is usually a trivial matter for examinees. But once the bloating occurs the night before or on the day of the exam, it can be life-threatening! Not only will you not sleep well at night, you will feel sleepy during the day, and you will have an upset stomach when you wake up in the morning, it will also affect your performance in the examination room! Therefore, candidates should eat less beans during the exam period! Spicy food: If you eat too much spicy food such as chili peppers, garlic, and raw onions at dinner, it will cause heartburn and indigestion. How can the constant burning food not interfere with your sleep? If you eat too much food such as cold dishes, you will take in too much sodium ions, which will cause blood vessels to constrict, increase blood pressure, lead to emotional tension, and cause insomnia. Many parents should know that this kind of food cannot be eaten by candidates because there are a lot of bacteria in cold dishes. Cooked food has been sterilized by high temperature, but cold dishes have not! [Children\’s Bedtime Stories] Collector\’s Edition of 300 Classic Philosophical Stories In summer, dishes such as cucumber salad and shredded salad are indispensable on the dining table. However, in fact, the bacteria left in such cold dishes are often the source of illness for children! If you have a headache or stomachache, you will simply regret it! Fried food. If the food eaten for dinner is too greasy, it will increase the workload of the intestines, stomach, liver, gallbladder and pancreas and stimulate the nerve center. This will keep the human body in a working state, making it difficult not to lose sleep. Cold drinks and popsicles are about as popular as summer in China during the high school entrance exam season! The period during the high school entrance examination is often very hot. In order to escape the heat or crave coolness, many candidates especially like to drink cold drinks, such as \”life-saving milk tea\”, iced cola, shaved ice, etc. They are simply their favorites! Anyone with some common sense knows that it is easy to get irritable bowel syndrome when the intestines and stomach are stimulated by hot and cold. What does this mean? It’s easy to get diarrhea! I still remember that when I came out of the examination room after taking the high school entrance examination, I met the top student in the class. Because I ate popsicles the day before, I couldn\’t hold back diarrhea during the examination, so I failed the examination. As soon as I left the examination room, I started crying and regretted it! Therefore, you must not drink cold drinks or eat popsicles before the exam! Otherwise it will really affect your grades! \”High School Entrance Examination Recipe\” is here! Please keep this guide ~ Food Safety, Nutrition and Health for High School Entrance Examination 01 Preparation for the exam The diet should be light. As the old saying goes, thinking hurts the spleen. This sounds mysterious, but it actually conforms to scientific principles: when people concentrate on thinking or are under great mental pressure, the function of their autonomic nerves is suppressed, the blood supply to the digestive tract will also be reduced, and the digestion and absorption function may be affected. Among various foods, they put greater pressure on the digestive systemare foods rich in protein and fat. Eat less protein, fat, and glycemic foods. Protein foods require more gastric acid and protease, and the post-processing after amino acids are absorbed is also the most complicated. Therefore, eating high-protein foods puts greater pressure on the stomach and liver. Fatty foods are emptied slowly and require more bile to help. Foods with a high glycemic index are also bad for your brain. Refined white and soft staple foods and various sweets can easily cause blood sugar to rise rapidly, which is one of the causes of post-meal drowsiness. Eating more starchy, vegetable, fruit, and starchy foods and various cooked vegetables is easier to digest, and from the perspective of later metabolism, the burden on the liver is also relatively light. In other words, the greater the stress, the greater the need to eat light and simple food. 02. Supplement more phospholipids and water-soluble vitamins to supplement the nutrients required for brain activity. Water-soluble vitamins and phospholipids are the most important. Egg yolk and soybean phospholipid phospholipid is the raw material for the synthesis of acetylcholine, a neurotransmitter related to memory, and is most abundant in egg yolk and soybean. Supplement vitamins with cereals and potatoes. The most important vitamin is vitamin B1, which is stored in the smallest amount in the human body. If it is insufficient for a few days, it may affect learning efficiency. Therefore, it is important to eat appropriate amounts of whole grains, potatoes, and beans to supplement B vitamins. At the same time, the blood sugar response of these foods is relatively low, which is beneficial to stabilizing energy and mood for a long time and ensuring learning efficiency. 03 Increase mineral intake Other nutrients that help stabilize mood are minerals. Reducing sodium intake and increasing potassium, calcium, and magnesium intake will help maintain a calm and peaceful mood. Eat more fruits and vegetables, yogurt Eating more vegetables and fruits is most helpful, especially various dark green leafy vegetables rich in magnesium and yogurt rich in calcium, which are most beneficial to reducing stress. When you need to concentrate for a long time, in addition to adjusting the food variety, you can also reduce the amount of meals and add appropriate snacks between meals. Avoid Processed Foods While preparing for the exam, try to avoid eating too much processed foods, as the flavors, pigments and other ingredients in them may have adverse effects on your mood. 04 8 dietary rules during preparation for the exam 1. The total energy in a day is slightly lower than the usual level. 2. The cooking method is light, no need to fry or grill, and the cooking oil should be reduced appropriately. 3. Increase the supply of vegetables, especially various green leafy vegetables. 4. Reduce the total amount of staple food, appropriately increase the proportion of whole grains and potatoes, keep blood sugar stable, and supply sufficient B vitamins. However, if you rarely eat beans, potatoes, etc., you should not eat too much at one time to avoid intestinal flatulence or indigestion. You should add a small amount and gradually. 5. Be 70% to 80% full during lunch and dinner to avoid affecting your study after meals. Eat a small amount of snacks between meals, preferably fruits and yogurt. 6. Try to eat less sweets and processed foods containing flavors and pigments. 7. Strictly prevent food allergies and food poisoning, and do not eat foods of questionable origin and foods that have not been eaten before. 8. If there is loss of appetite or decreased digestive function, it is advisable to provide digestive drugs and multivitamins. 05 Pay attention to these misunderstandings about nutritional meals before exams. Misunderstanding 1: Eat big fish and meat, the more the better. Many parents will prepare a table full of fish and meat before exams in order to supplement their children’s nutrition. \”Roast chicken and duck\” today, and \”fat fish and prawns\” tomorrow. I hope to give my children a good supplement. It can be said thatWell intentioned. But this approach is unscientific, because children are overloaded with review before exams, and the brain\’s demand for oxygen immediately increases, and the consumption of energy and various nutrients increases accordingly. Parents should pay attention to providing their children with a comprehensive and balanced nutritional intake. Misunderstanding 2: Eat breakfast as soon as you get up, not staple food. Time is always running against the clock before exams. Children often eat breakfast as soon as they get up, but often have no appetite. Some parents think that their children are sick. In fact, it is because the stomach and intestines are not fully moved when you get up in the morning, and the secretion of digestive juice is relatively small, so you will have a poor appetite. There are also many parents and candidates who believe that meat, eggs, and milk are highly nutritious, and it doesn’t matter if they are staple foods or not. This is also wrong. Because glucose is the only energy that the brain can directly utilize, mainly from staple food. Although meat and eggs can supplement the protein needed by the human body, the brain cannot absorb it. Misunderstanding 3: Sudden change of diet, deliberately seeking \”thin\”. Many parents like to prepare \”big meals\” for their children on the eve of exams. Some parents even buy food for their children before exams that they are usually reluctant to buy. Some parents also buy food for their children before exams. Parents go out of their way to buy rare foods for their children, only to develop food allergies. Nowadays, the number of people with allergies has increased. If a child has never eaten a new food, it is impossible to judge whether he is allergic to this food. During the exam period, candidates should try to avoid allergies as much as possible. Misunderstanding 4: Blindly taking health care products, greed for more and seeking speed. Many parents regard taking health care products as the best way to supplement nutrition. They are superstitious about \”brain-building products\” and even ask relatives and friends to buy \”high-end\” food from abroad. According to surveys, most of the various \”brain supplements\” currently hot on the market can be consumed through normal diet. It has also been discovered that some health products are actually brain function drugs used to treat Alzheimer\’s disease and memory loss, and have serious side effects. 06 Parents should pay attention to a balanced breakfast and eat a lot of foods with low fat content and lighter foods. Milk and eggs, preferably poached eggs; you can also prepare some soup such as Tremella, lotus heart, red dates and lily soup, which can improve immunity, have cooling effect and relieve fire; add some steamed buns, steamed buns and other staple foods to supplement carbohydrates and ensure the endurance of mental work Plenty of energy. * Staple foods: Hanamaki, steamed buns, sesame seed pancakes; fried egg pancakes, cakes, bread, rice porridge; tofu, wontons; corn, etc.; * Supplementary foods: milk, soy milk, soy milk, etc.; * Side dishes: soy sauce beef, smoked fish, Crispy crucian carp, fried shrimp skin; pickles with pickles; mixed with celery, tomato slices, lettuce leaves, cucumbers; carrots, mung bean sprouts, etc. The most important thing for lunch is to eat more meat, eggs and other high-calorie foods; it also includes animal protein such as fish and chicken, supplemented by soy products and vegetables. If there is an exam that afternoon, the volume of food should not be too large, otherwise too much water will increase the frequency of urination. Dinner should be a moderate meal, 80% of which is light and easy to digest. Children who have no appetite can also drink some porridge or nutritious soup, eat more stir-fried seasonal vegetables, and supplement animal protein such as marine fish. Late night snacks (between 9:30 and 10:00 p.m.) should not have too much food and should be soft and easy to digest. In addition to staple food, there should also be a small amount of protein. CCTV recommends over 500 excellent documentaries with high scores, and the pattern after watching them by childrenOptional foods for self-discipline addiction: noodle soup, various porridges, wontons, quail eggs, white fungus soup, lily, lotus seed and red date soup, lotus root starch, almond tea, black sesame paste, walnut paste, peanut milk, etc. If you don\’t sleep well, you can drink milk or lotus seed and jujube soup before going to bed. \”Special\” foods for vitamin B before exams: whole grains, lean meat, liver, beans, etc. Vitamin C: Vegetables and fresh fruits; lemon, can improve the receptivity of children under stress. Cold food: appetizing and strengthening the spleen; cucumber; fresh leafy vegetables. Fresh fruit and vegetable juices: fresh lotus root juice, water chestnut juice, mung bean and lily soup, white fungus and pear soup and other fruit and vegetable juices.