What to eat for the 2020 college entrance examination? Scientific diet recommendations for the college entrance examination

The college entrance examination is coming soon. What parents can do for their children now is to take care of their children's diet. So what should we give our children for three meals a day to enhance their memory and supplement nutrition? Let’s take a look together.

What to eat for the 2020 college entrance examination? Scientific diet recommendations for the college entrance examination

Breakfast should wake up the brain
Breakfast is the basis of diet to ensure sufficient energy before noon. A good breakfast or nutritious breakfast should include the following types of food: cereals, milk or dairy products, animal food, fresh vegetables or fruits. It is best for breakfast to include these four types of food. If it only includes 3 types of food, it can be considered a good breakfast. If it includes less than 2 types of food, it means that the quality of the breakfast is poor. If you lack milk and dairy products, you can use soy milk or tofu pudding instead. Foods such as porridge, fried noodles, and bread are high in sugar and starch, which can increase the serotonin in the brain. Serotonin has a calming effect, which can make a person's intelligence reach its peak in the morning. However, bacon, fried dough sticks, sesame balls, fried cakes, etc. contain large amounts of fat and cholesterol, which are not easy to digest. They will reduce blood flow to the brain and reduce brain sensitivity. Therefore, breakfast should include low-fat foods, such as vegetarian ham, fresh fruit and juice, and one or two cups of coffee or milk, which can make people's mind more flexible and their reactions quicker. Otherwise, hypoglycemia and fainting may easily occur.
Lunch should be beneficial
Lunch is the most important meal of the day for students. Whether the child’s intense study in the morning can be nutritionally supplemented, and whether the child’s hard work in the afternoon can be nutritionally prepared depends on lunch. Parents must prepare lunch carefully for their children. On the basis of ensuring that it suits the children's taste, lunch should have sufficient calories and various nutrients. They should eat more meat, eggs and other high-calorie foods, and choose more brain-enhancing foods: fish, eggs, soy products, lean meat, and dark-colored vegetables.

Dinner is good for calming the nerves
When parents prepare dinner for their children, they need to make careful arrangements and make some foods that are easy to digest and have moderate calories, such as soy products, lean meat, fish, fungi, vegetables, etc. When your child feels tired, you can let him eat more peanuts, cashews, almonds, and walnuts. They are rich in vitamins B, E and protein, which help restore energy and physical strength. If you read for too long, your eyes will easily become tired. You should eat more carrots, animal liver and kidneys, red dates, yellow vegetables, etc. These foods are rich in vitamin A. Drinking more tea is also effective in restoring and preventing vision loss. Don't eat too much. Eating too much will increase the level of "fibroblast growth factor" in the brain, which will slow down the brain rhythm and reduce efficiency. Drink a glass of hot milk before going to bed.
If expressed in percentage of energy supply: breakfast 25%-30%, lunch 30%-40%, dinner 25%-30%. When parents add nutrition to their children's daily diet, they should follow the principle of high sugar, high protein and low fat. Because when children are studying hard, the energy consumed by their brains is mainly carbohydrates, and eating too much greasy food can easily damage the spleen and stomach, so low-fat food is needed. Give your child some fresh fruit one hour after a meal. You also need to drink more water. Adequate water can ensure smooth blood circulation, so that the oxygen needed for brain work can be supplied in time. It is best to drink boiled water, and remember not to replace it with beverages.