Before the college entrance examination, the contents of various nutrients in general breakfast recipes should account for 25% ~ 30% of the total daily supply. A nutritious breakfast should consist of porridge, cakes and cold dishes, and it is better to add a melon and fruit to supplement vitamins after meals. Recommended breakfast dishes: sweet potato porridge+fried pie+diced cucumber; Milk+onion biscuits+ham and fried eggs.
Lunch meals should be rich, and the contents of various nutrients in lunch generally account for 35% ~ 45% of the total daily supply. Recommended lunch dishes: sweet and sour hairtail+fried vegetarian dishes+seaweed leaf soup; Pork liver slices+celery shrimp+lotus seed lily tremella soup; Potato and beef slices+cauliflower and mushrooms+pea soup.
Dinner should be based on cereals and vegetables, with light taste and easy digestion, which is conducive to anti-fatigue and refreshing. Recommended dinner dishes: stewed ribs lotus root soup+fried tofu with lobster sauce+mixed with jellyfish silk; Minced meat tofu+shredded potatoes with green peppers+preserved eggs mixed with tofu; Fried pork with onion+scrambled eggs with tomato+cowpea.
How to eat and drink during the college entrance examination?
During the college entrance examination, it was summer. In a hot climate, people sweat a lot, which not only consumes a lot of body fluids, but also consumes various nutrients in the body, especially inorganic salts. If it is not replenished in time, there may be disorders of body fluids and metabolism. At the same time, the hot weather affects the spleen and stomach, the secretion of gastric juice decreases, the digestive ability decreases, and the lack of sleep consumes body fluids, thus greatly reducing appetite. Therefore, in diet, we should take the principles of tonifying, strengthening the spleen, relieving summer heat and eliminating dampness, which can not only supplement the body consumption, but also improve the examination efficiency.
1. Eat a good breakfast and never eat on an empty stomach, otherwise hypoglycemia and syncope will easily occur. Eating a good breakfast can fully supply the brain with the necessary energy, which plays an important role in maintaining vigorous energy and better examination status. Eat more brain-nourishing foods, such as fish, bean products, lean meat, eggs, milk, fresh vegetables, melons and fruits, and eat less fat and fried foods. Don't overeat, so as not to increase the burden on the stomach, otherwise it will not only be bad for your health, but also reduce your brain sensitivity and affect your test scores. There should be food for breakfast, as well as food rich in protein, which should be lean and both main and non-staple food. The staple foods are steamed bread, steamed buns, oil cakes, sesame cakes, bean paste buns, egg noodles, fried rice with eggs and so on. Protein-rich foods include salted duck eggs, ham, shredded tofu, boiled soybeans, soy sauce tofu, boiled peanuts, and chives mixed with tofu. Thin foods include milk, rice porridge, egg soup, dried noodles, cereal and so on. Side dishes include shredded carrots, cucumbers, cabbage and kelp.
2. Lunch is the main meal of a candidate's day. In the morning, the body consumes a lot of calories and various nutrients. You should have a complete lunch and eat some high-energy foods, such as meat and eggs. It prepares for the exam activities in the afternoon. Therefore, lunch should be full of calories and various nutrients. There is food, meat, vegetables, bean products, dryness and thinness. The staple foods are steamed bread, sesame paste rolls, Chinese cabbage and pork buns, red bean buns, corn flour and bean flour cakes, soft rice and noodles. Stir-fried pork liver, fried rapeseed with shrimp skin, fried celery with sliced meat, fried persimmon pepper with sliced meat, fried tofu with Chinese cabbage, fried lettuce with sliced meat, fried cabbage, fried beans with sliced meat, fried shredded carrots, mixed with mung bean sprouts, hot and sour Chinese cabbage, scrambled eggs with minced meat and fried kelp with Chinese cabbage. Soups include ribs and winter melon soup, shrimp skin cabbage soup, bone cabbage soup, seaweed soup and so on. There are millet porridge, rice porridge, corn flour porridge, mung bean porridge, lotus seed porridge, hawthorn porridge, towel gourd porridge and so on.
3. The amount of food consumed for dinner. Sooner or later is related to the rest time. Even if you sleep late, you should not eat too much food, especially greasy and indigestible food, so as not to cause indigestion and affect the exam. Dinner is not easy to eat too much. Scientists have found that after eating too much, there is a substance called "fibroblast growth factor" in the brain, which will increase significantly, slowing down the rhythm of the brain and reducing efficiency.
In addition, you can eat fruits between meals, such as watermelons and bananas. You can choose orange juice, apple juice, lemon juice, tomato juice, grape juice, pineapple juice and so on. , especially freshly squeezed fruit juice, is rich in vitamins, sugars and minerals. Because of the hot weather, don't eat too much cold drinks, so as not to cause gastrointestinal digestion and absorption dysfunction. Others, such as soda and ice water, should also be drunk less, so as not to affect appetite.
Special attention should be paid to food hygiene during the three days of college entrance examination, and raw fruits should be scalded or disinfected with boiling water; When making cold salad, vinegar and garlic should be added to the seasoning, which can not only sterilize but also stimulate appetite.