Escort your health! The dietary list for the college entrance examination period has arrived. Volume | Candidate | Diet
On June 7th, Beijing, People's Daily reported that the dietary issues of candidates during the exam period are also the most concerning hot topics for parents of candidates. Today, the Beijing Center for Disease Control and Prevention has put forward the following suggestions to help college entrance examination candidates maintain their health!
Be sure to ensure food hygiene and safety
1. Purchase fresh and hygienic ingredients in regular shops and supermarkets.
2, family processing, food production, must pay attention to the separation of raw and cooked, cooked cooked thoroughly.
3, try to eat now and cook now, eat less raw and cold food.
4. To eat out or order takeout, you should choose a regular catering unit or enterprise, and try not to eat roadside stalls, irregular food stalls, etc.
5. Do not suddenly change your child's eating habits, do not eat food that your child has not eaten before or food that is allergic or intolerant, so as to avoid gastrointestinal discomfort.
Specific arrangements for three meals
Breakfast 7:00-8:00
★ Breakfast should be given sufficient time, and it is recommended to finish it 60-90 minutes before the exam, because within half an hour of finishing breakfast, blood is mainly concentrated in the digestive system, reducing blood supply to the brain and making it difficult to concentrate.
★ In addition to the staple food, breakfast should include at least two kinds of meat and eggs, milk beans, fruits and vegetables, and should be dry and thin, such as meat and vegetables with steamed stuffed buns, dumplings, Wonton, pie, and milk and eggs, Babao Congee, etc.
Lunch 12:00-13:00
★ For lunch, it is recommended to pay attention to the combination of meat and vegetables. After cooking, the volume ratio of grains, potatoes, vegetables, and protein foods should be approximately 3:2:1.
★ Staple foods are very important, and the brain tissue mainly relies on carbohydrates for energy, while grains and potatoes are the best source of carbohydrates. It is recommended to achieve a balanced nutrition by combining the thickness of each meal.
★ The types of staple foods should be diverse, such as rice, gold and silver rolls, dumpling soup, steamed buns, dumplings, sweet potatoes, corn, yam, etc.
★ High quality protein is also very important. During the exam, at least one egg, 300mL milk or yogurt every day, eat more fish and shrimp and other aquatic products, eat some lean meat and liver in moderation, and also pay attention to eating more soybeans and bean products, including soybean milk and tofu; These foods not only contain high-quality protein, but also rich in calcium, iron, vitamins, unsaturated fatty acids, phosphatidylcholine, etc., which are beneficial for the good functioning of the brain.
1-2 hours after lunch, you can eat fresh, washed seasonal fruits.
Dinner 18:00-19:00
★ Dinner should be mainly light, with an appropriate increase in coarse grains and more vegetables in the main food. It is recommended to consume no less than 4 types of vegetables and fruits throughout the day, the more the better.
Mainly dark vegetables, including dark green, orange red, purple vegetables and fruits such as broccoli, rapeseed, carrots, green peppers, purple cabbage, pumpkin, tomatoes, etc.
An hour before going to bed at night, you can drink a cup of warm milk, add an appropriate amount of bread and cookies, which can supplement some nutrients and help calm the mind.
