How to eat before the college entrance examination is good for the candidates? Listen to what the experts have to say.

Original title: How to eat before the college entrance examination is good for the candidates? Listen to what experts
with just over two months to go before the 2020 college entrance exam, and the children's preparations are entering the most intense sprint phase. How to eat in critical periods can help improve children's memory and relieve the pressure of preparation for exams, which has become a matter of great concern to many parents.
it is important to "eat" sugar well
First of all, for students preparing for the exam, the learning process is very hard and requires an adequate supply of energy. In general, 55% to 65% of the energy required by the body is provided by sugar, sugar can not only provide energy for muscles, but also nerve cells and blood cells metabolic fuel, so maintaining blood sugar stability is essential to ensure the brain's ability to work, improve learning efficiency, delay the occurrence of brain fatigue.
three meals a day, on the basis of the original staple food volume, appropriate increase in the proportion and type of coarse grains can effectively maintain blood sugar levels. For example, you can serve your child a multi-grain pastry or whole-wheat bread for breakfast, and swap white rice for two or five grains for dinner. Coarse grains contain dietary fiber, which has a certain degree of digestive aid for students who study in long-term ambushes. In addition, B vitamins and trace elements such as magnesium and iron in coarse grains are also essential nutrients for the brain to function properly.
between meals, it is recommended to add sugar in moderation to the principle of "a small number of times" to add food. During the meal, you can choose foods with a low and medium glycemic index, which is conducive to maintaining the stability of blood sugar for a long time. A banana, a few cookies, etc. can maintain blood sugar levels stable, to ensure the brain's energy supply.
fat foods selectively ingested
seed second, many students and parents will "talk about lipid discoloration", that excessive intake of fatty foods will lead to body fat accumulation, which in turn will lead to weight gain. In fact, fat has its own special features. It not only stores and supplies energy, but also participates in the composition of tissue cells, promotes the absorption of fat-soluble vitamins, maintains body temperature, and protects organs. Therefore, the right amount of fat intake is good for the body.
choose fatty foods, you should choose foods rich in polysaturated fatty acids. Among them, vegetable oil (especially soybean oil, corn oil, sesame oil, olive oil, etc.) is the best food source of essential fatty acids, which can be reconciled and used during cooking. In addition, nuts contain arytic acid, fish contain alpha flaxic acid, can be used as a daily dietary choice. Animal fats contain less polysaturated fatty acids and can be carefully selected during cooking. For your child's brain replacement, you can choose lean meat, egg yolks, animal liver, soy and other foods.
is not necessary to add
, and many families are supplementing their children with protein. Proteins are widely found in animal and plant foods. Lean meat, eggs, milk, fish, etc. for animal high-quality protein, soybeans, peanuts, sesame seeds and other plant-based high-quality protein, the two will be better eaten after the complementary high-quality protein nutrients. However, excessive protein intake will increase the burden on the liver and kidneys. If your child doesn't pick and eat, a daily diet is enough to provide the protein you need, eliminating the need for additional protein intake.
"drug supplement is not as good as food supplement", "eat" is the safest and most fundamental way to supplement. From a nutritional point of view, food is the main way to obtain essential nutrients. Good dietary nutrition is the basic guarantee of physical strength and brain strength during the preparation period, which refers not to expensive and rare foods, but to choose the type and quantity of food reasonably, and to carry out scientific nutrition matching.
: Beijing Sports University North Sports Media
Interviewed Expert: Yan Yan, Professor, School of Sports Human Science, Beijing
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