Countdown to the "Three Tests": The "Three Musts" of Scientific Diet

The countdown to the 2023 National College Entrance Examination, Academic Examination and Senior High School Entrance Examination (hereinafter referred to as the "Three Examinations") has begun. Candidates are in the tense and critical sprint stage. Experts remind candidates: the "three musts" of proper diet will allow candidates to eat safely and nutritiously during the preparation period, and greet the examinations with abundant mental state and healthy physical state.

01 Eat safely

The third exam is in early summer, when the temperature rises and food is prone to breeding bacteria, the risk of food poisoning also increases. During this period, the most important thing for candidates to eat is to avoid food poisoning or intestinal diseases.

1. Keep safe dining in mind

During the exam preparation period, food safety should be kept in mind at all times. Students should eat at home or in the school cafeteria as much as possible, avoid eating at unlicensed catering service units with poor food safety conditions, eat less fast food and takeout, and avoid cold dishes, barbecue and other foods.

2. Practice safe cooking

When parents cook food at home, they should choose fresh, clean ingredients purchased from regular channels, cook them thoroughly, and make sure the core temperature of the food reaches above 70°C. Avoid eating raw or cold food. Do not try new ingredients or foods that you don't usually eat to avoid gastrointestinal discomfort or allergies. In addition, when processing vegetables, you should wash them before cutting, stir-fry them quickly, and cook them right before eating, which will help reduce vitamin loss.

Do not pick, buy or eat wild vegetables, fruits, game and wild mushrooms; do not eat sprouted potatoes, stir-fry green beans thoroughly, and cook and eat soaked black fungus and white fungus in time; when buying rice noodles, pay attention to the sensory properties and shelf life of the product; heat fresh soy milk thoroughly when drinking.

02 Eat a balanced diet

During the exam preparation period, students' brains are in a highly tense state and their bodies consume a lot of energy, so their diet should ensure adequate nutrition and balanced and regular meals.

1. Follow your daily eating habits

In general, students' daily eating habits should not be suddenly changed during the preparation period. While ensuring nutrition, they should pay attention to not overeating, obtain various nutrients from various natural foods, do not rely on health foods to supplement nutrition, and do not give children various supplements.

2. Adequate intake of cereals

Cereals should be the staple food, and you should eat enough for three meals. Students are in a critical period of growth and development, and about 50%-65% of the energy they need to consume in a day is provided by carbohydrates. Eating too little carbohydrates will lead to insufficient blood sugar supply to the brain, making people easily tired and reducing learning efficiency. It is recommended to consume 200-300 grams of cereals (including 50-150 grams of whole grains and beans) and 50-100 grams of potatoes every day.

3. High-quality protein is essential

Students should eat more foods rich in high-quality protein. Eat one egg a day. Fish, shrimp, poultry, livestock, etc. should be preferred as meat. Eat a few kinds of meat in rotation. Eat less or no ribs, fat, smoked meat, etc. The average daily meat intake is 120-200 grams. It is recommended to eat fish twice a week. Milk and soy products also contain high-quality protein and are rich in calcium. It is recommended that students consume no less than 300 ml of liquid milk every day and eat soy products such as dried tofu and tofu brain in moderation.

4. Fruits and vegetables are rich in benefits

Ensure that students eat fresh vegetables at every meal and fresh fruits every day. The total amount of vegetables consumed every day should be no less than 300 grams, of which more than half should be dark vegetables, such as red amaranth, purple cabbage, water spinach, carrots, etc. Eat 200-350 grams of fruit every day, and try to eat fresh and whole fruit. Juice cannot replace fresh fruit, so drink less juice and eat less or no candied fruit.

5. Drinking enough water should be proactive

During the hot weather, students should pay attention to replenishing water, drink enough water in small amounts and multiple times, and the total amount should reach 1500-1700 ml per day. Don't wait until you are thirsty to drink water. Try to drink less or no cold drinks during the exam preparation period to avoid gastrointestinal discomfort. At the same time, be careful not to drink tea, coffee and carbonated drinks before going to bed.

6. Selected Snacks and Midnight Snacks

During breaks, you can choose some fresh fruits, low-salt nuts, soda crackers, yogurt, etc. as snacks for your children, and eat less or no fried chicken, potato chips, etc. that are high in fat, candies, sweet drinks, cakes, etc. that are high in sugar, spicy strips, dried meat and other snacks that are high in salt.

After returning home from evening self-study, some middle school students will feel hungry and want to eat something to fill their stomachs. At this time, they can eat some light and easily digestible foods, such as mung bean porridge, wontons in clear soup, hot soup noodles, oatmeal, etc. as midnight snacks, which can relieve hunger without adding too much burden to the stomach.

03 Balance eating and exercise

1. Exercise moderately and reduce sitting time.

You can freely choose the form of exercise according to your own interests and physical condition. The intensity of exercise should not be too high, just enough to make your body warm and slightly sweaty. The cumulative exercise time should be at least 30 minutes per day. Avoid studying at a desk for a long time, and get up and move around every hour.

2. Get enough sleep and maintain a good attitude.

During the exam preparation period, parents should maintain a regular schedule and get enough sleep, with a minimum of 8 hours of sleep per day. At the same time, parents should pay more attention to their children's emotions, guide and encourage them to maintain a positive and optimistic attitude, and communicate with relatives, friends and teachers in a timely manner when they encounter emotional problems, so as to help their children relieve their nervousness and anxiety.

A relaxed study and life rhythm

To be able to take the exam calmly,

I wish all students good luck in their exams!

Source: Xiong Jiahao and Wu Shilan, Food Safety Division, Center for Disease Control

Picture: From the Internet

Editor: Center Education Department