The age of teens is exactly the period of growth and metabolism, and these children need more heat and nutrients than adults. The pre-exam review phase is a period of high concentration of mental work, and nutrition is even more important to them.
During this period, it is necessary to increase the supply of nutrients such as high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron to the examinee on the basis of maintaining sufficient energy.
Emphasize nutrition for three meals, appropriate snacks during class and evening
In order to ensure adequate nutrition, parents first started with the quality and quantity of three meals. Every day, children's tables have cereals, vegetables, fruits, beans, aquatic products and meat.
Candidates are under great pressure, which easily leads to reduced secretion of digestive juices, decreased digestive function and loss of appetite. At this time, you can eat less and more meals, and add meals and snacks on the basis of breakfast, lunch, and dinner. The meal can be either a fruit or a glass of soy milk. â—† Can't sleep during the day and night, longan and lotus seeds help you sleep
"The children's college entrance examination this year may be too stressful and often suffer from insomnia at night." In the face of Ms. Chen's doubts, experts say that after mental work, the nerves are so excited that it is easy to lose sleep. At night, you can eat soothe the nerves, Ningxin, and sleep. For example, a bowl of longan lotus porridge, longan puzzle Ningxin, lotus supplement in the repose; drink a little trotters soup, can reduce the central nervous system excessive excitement, to improve anxiety, neurasthenia and insomnia and other symptoms have a certain effect; dinner also Can use seaweed, kelp and other seafood products, provide calcium, iodine, phosphorus, iron and other elements to promote the growth of the brain, prevention and treatment of neurasthenia. â—† eat cabbage, onion head, can ease tension
Once a person bears great psychological pressure, the body will consume a lot of vitamin C, so candidates should increase the intake of fruit and vegetables rich in vitamin C. Iodine deficiency in food can also cause psychological stress and can supplement foods containing iodine, such as kelp, seaweed, shrimp, and marine fish. In addition, walnuts are ideal foods that require long-term concentration. â—† It often stays up late at night, protein, VC, grape (grape food) sugar consumption
People who stay up late tend to lack three things: protein, vitamin C, and glucose. In addition, the consumption of vitamins A, D, and various water-soluble vitamins will increase, causing fatigue, lack of concentration, emotional irritability, loss of appetite, and even increased blood pressure and neurasthenia. At this time, meals can be added 1 to 2 hours before bedtime for easy digestion. Proteins and vitamin C-rich foods are the main ingredients. Eating peanuts, cashew nuts, almonds, and walnuts rich in vitamins B and E can help restore energy and strength.
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