Parents, pack up quickly | Gaokao gas station, 11 dietary suggestions for Gaokao students | raw and cold | candidates | Gaokao students
The college entrance examination is here. As an important entrance exam in their academic career, candidates are fully prepared. As parents of exam assistants, the most important thing is to do a good job in logistics and help candidates arrange their food, clothing, housing, and transportation. Ensuring a healthy diet can help candidates improve their mental state and perform at their best.
How do you need to eat during the exam? Please pay more attention to the following suggestions for parents.
The most fundamental principle is
Safe, hygienic, and secure.
All nutritional recommendations should be based on safety. Candidates should try to form a certain dietary pattern before the exam and continue it until the end of the college entrance examination. If there is a sudden change in dietary habits during the exam, it may exacerbate the anxiety of the exam. If the candidate cannot tolerate new food, they may also experience symptoms such as diarrhea and bloating, which can affect the performance of the exam.
2. Try to have dinner at the best time possible.
In daily life, the best time to eat three meals is around 7 o'clock, 12 o'clock, and 18 o'clock. Regardless of whether there is an exam or not, it would be better to schedule three meals at these three time points as much as possible. Parents and candidates can make some adjustments according to the exam schedule. On the day of the exam, it is best to schedule meals based on the exam schedule, including all travel time.
3. Choose fresh ingredients,
Wash thoroughly before cooking.
Try to use fresh ingredients for cooking, wash thoroughly before cooking, and soak fruits and vegetables for 5-10 minutes. The prepared meals should be stored at room temperature for no more than 2 hours, and leftovers from overnight should not be eaten by candidates.
Candidates who have to dine outside due to the distance of the examination venue can observe the qualifications and hygiene conditions of the nearby restaurants in advance, and try the dishes to see if they taste good. When dining out, try to choose restaurants with higher hygiene standards and avoid ordering cold dishes or barbecue dishes.
4. Each meal to food diversity,
Reasonable combination and balanced nutrition.
Each meal should have staple food, vegetables, and an appropriate amount of fish, poultry, meat, and eggs. According to the Chinese Dietary Guidelines for Residents, 18-year-old candidates should consume 250-400 grams of grains and potatoes throughout the day, with appropriate amounts of whole grains and miscellaneous grains and beans added; 450-500 grams of vegetables and around 300 grams of fruits; 1 egg, 150-200 grams of meat; A dairy product equivalent to 300-500 grams of liquid milk. Parents can make appropriate adjustments based on the examinee's usual food intake on this basis.
5. Choose brightly colored fruits,
Eat coarse grains appropriately.
Parents can choose brightly colored vegetables and fruits when preparing food. Green leafy vegetables, red tomatoes, yellow bananas, etc., with bright colors, can easily bring a sense of pleasure, while also refreshing and bringing a touch of relaxation to exam anxious candidates. Coarse grains such as millet, corn, oats, etc. can be appropriately selected as staple foods, which can strengthen the spleen, reduce accumulation, moisten the intestines, and promote bowel movements. But be aware that excessive frequency of defecation and exhaust may affect the performance of the exam, so it should not be excessive.
6. Fix your appetite within an appropriate range.
The amount of food consumed per meal can lead to early formation of certain habits, and overall, it is not recommended to consume too much total energy throughout the day. Eating too much may cause a rapid increase in blood sugar, leading to drowsiness. On the other hand, it may also cause discomfort such as bloating, which can affect exam performance. On the contrary, if students eat too little, they may experience hypoglycemia during the exam. Candidates should not eat too little or too full. They can adjust their intake to an appropriate range in advance, set a basic appetite, and change to different staple foods and dishes every day. For example, the first day of staple food is Mantou and Steamed rolls. The next day, change the size of steamed stuffed buns and dumplings, and the third day, change the size of rice and noodles. The amount of vegetables is one bowl or plate per day, and the variety can be changed every day.
7. Add meals to avoid foods with high sugar content.
Some candidates may need to eat extra meals before the exam, and they should try to avoid consuming large amounts of high sugar foods as much as possible to prevent rapid blood sugar rise and drowsiness. This is also why many candidates who have just eaten chocolate and are full of blood are resurrected, and after a while, they feel like dozing off. Foods with high sugar content generally include bread, cake, candy, carbonated drinks, chocolate, etc. Candidates can choose protein rich foods, such as dairy products, which are rich in high-quality protein, and consume them appropriately as an added meal.
8. Don't deliberately drink coffee or tea to refresh yourself.
In order to improve exam results, candidates may consider supplementing with some health supplements or relying on drinking coffee and tea to refresh themselves. In fact, if we achieve a balanced diet and ensure a diverse diet, the nutritional content in the food is already very sufficient, and there is no need to supplement with additional health supplements. However, coffee and tea have a significant impact on candidates. If they do not have the habit of drinking coffee and tea, they may suddenly become flustered, more nervous, and affect their sleep at night, which can actually affect their performance in the exam. Candidates should try to follow their usual habits.
9. Eat less raw, cold, and chilled food.
During the college entrance examination, the weather is relatively hot, and candidates may want to eat some raw or chilled food, but it is difficult to ensure the hygiene and safety of raw and cold food. Food with low temperatures can cause significant gastrointestinal irritation, leading to symptoms such as bloating and diarrhea, which can affect exam performance. Parents should prioritize food safety and thoroughly cook the food to prevent unclean food from causing gastrointestinal inflammation. The weather is hot, eating some sweet fruits can relieve heat and thirst, but be careful not to overdo it, and fruits should not be used as a substitute for staple food.
10. Choose sleep aid foods as needed.
Sleep is a safe and refreshing tool, ensuring sufficient sleep will lead to a good mental state the next day. In addition to psychological relaxation, there are some dietary details that can help children improve their sleep. On the one hand, it is important to avoid overeating and not eating too much food before bedtime; On the other hand, some foods contain tryptophan, which can improve sleep by affecting the metabolism of serotonin and melatonin, such as coarse grains, fresh vegetables, and milk. In addition, high-fat fish also has some effects on improving sleep, and parents can consider these foods when designing recipes.
11. Drink water appropriately and exercise reasonably.
The weather is stuffy and hot, making it easy to sweat. Candidates should avoid worrying about urination during the exam and not dare to drink water. They should drink water regularly and in moderation to prevent heatstroke. In addition, time is precious during the exam period, and some candidates are unwilling to spend time going out for activities. However, when the temperature is cooler in the morning and evening, they can exercise appropriately, such as taking a walk, which can help candidates maintain a clear mind, ensure high efficiency in reviewing and taking exams, and alleviate tense emotions. It is a good way to achieve twice the result with half the effort. If you don't have the habit of exercising regularly, it is not recommended to deliberately arrange vigorous exercise.
Wishing all candidates the best
You can achieve good grades in all exams.
