How to eat three meals a day What to do if you are too nervous before the exam

North Net reported that "children use their brains so much every day, how to arrange the most reasonable three meals a day? "Do you want to give your child some health supplements to replenish the brain?" "With the advent of the high school entrance examination, how to eat the most nutritious and scientific food for children before the exam has become the topic that many parents are most concerned about.

In this regard, Xue Yuzhu, director of the nutrition department of Zhengzhou Middle School and a nutrition expert at Zhengzhou Yuankang Vocational Training School, pointed out that during the examination stage, the child's diet should not change too much, and as long as the child is not picky eater or anorexic, he can meet the needs of the body by paying attention to nutrition matching.

Three meals a day is the most scientific.

Breakfast: Must eat.

Breakfast is the most important thing in the diet of the day. Xue Yuzhu reminded the candidates that they must eat breakfast well and must not have an empty stomach, otherwise they are prone to hypoglycemic fainting. Since the cerebral cortex is still in a state of inhibition after waking up in the morning, many children have poor appetite and eat less, Xue Yuzhu suggested that candidates should eat small, high-quality, high-calorie, hunger-resistant and easy-to-digest and easy-to-digest foods for breakfast, such as eggs, milk, bread, cakes, steamed buns, baked cakes, soy milk, poached eggs, ham sausages and sausages.

Lunch: Eat well and eat well.

Lunch is the main meal of the day, after a morning of brain, the candidate's body consumes a lot of calories and various nutrients, therefore, Xue Yuzhu suggested that the candidate must eat well at lunch, and consume sufficient calories and various nutrients. She suggested that candidates should eat some high-energy foods such as meat, soy products, eggs, tomatoes and so on at noon to provide sufficient energy preparation for the afternoon study.

In addition, for some families with good conditions, you can also have some salmon, pomfret and other fish foods, which are not only rich in high-quality protein, but also rich in calcium, iron, DHA and other nutrients; Generally, families can eat some hairtail fish, and shrimp can also be eaten appropriately.

Dinner: Moderately light.

Since most of the test takers have less energy consumption after dinner, dinner can be appropriately light. Xue Yuzhu suggested that the candidates' dinner can be dry rice or millet porridge, red date porridge and other staple foods, non-staple foods are mainly fish and soy products, and some beans, beef, green vegetables, etc., these foods are not only easy to digest, but also can meet the needs of the candidates' bodies.

In addition, in view of the fact that most candidates review late at night, their brains are in a state of tension and excitement, which affects their sleep, Xue Yuzhu suggested that parents may wish to add a meal to their children in the evening, preferably adding some milk, bread, and eggs, which can not only supplement nutrition, but also play a calming role. In addition, between meals, you can also add some favorite refreshing fruits to your child to supplement vitamins appropriately.

Five foods that can take the stress out of exams:

1.Milk: Calcium is a natural nervous system stabilizer. Studies have proven that when a person is under certain stress, the amount of calcium excreted from the body through urination increases. Therefore, candidates should pay attention to choosing foods such as milk and yogurt that are high in calcium, which can stabilize their mood.

2.Banana: Contains a special substance that can help the human brain produce serotonin, which can promote people's mood to become stable and comfortable.

The potassium in bananas is abundant in the ability to normalize neuromuscular excitability and normalize blood pressure. The magnesium contained in bananas has the effect of relieving fatigue and tension.

3.Citrus: Eating more foods rich in vitamin C also has the effect of balancing psychological stress. Vitamin C's main products are fresh vegetables and fruits, with citrus fruits and tomatoes being the best vitamin C.

4.Millet porridge: rich in amino acids and other high-quality proteins, various minerals, carotene, etc., which are needed by the human body. Drinking millet porridge often regulates the body's endocrine system and relaxes the nerves.

5.Black tea: It has the effect of reducing the secretion level of stress hormones in the body, and drinking black tea every day is conducive to soothing the nerves.

Mentally reduce stress and take more supplements

Relax your mind, listen to some light **, eat whatever you want, look up at the blue sky, college life is the best time in life, don't get entangled, you just experience the first turning point in life, don't think it's the end coming, relax, there are more things you need to choose in the future.