There is no doubt that dietary nutrition has a continuous effect on brain activity and learning status. However, people often ignore its persistence and moisturizing characteristics. When it comes to the tense moment of preparing for the exam, they think of diet and nutrition problems. The pursuit of immediate results is not available, and it is inevitable to be disappointed. As a result, many people have concluded that diet nutrition has nothing to do with test scores. Another common situation is to seek medical treatment in a hurry, buy some brain health products (such as DHA, lecithin, ginkgo leaf extract, etc.) that you feel guilty of, or infusion of amino acids, fructose, etc. regardless of consequences. The most ruthless role is to directly take "Ritalin" [methylphenidate, a brain stimulant drug (mainly exciting the respiratory center), which is said to improve brain oxygen supply and brain function].

　　Mixed bean rice that my family eats

　　Of course I won’t do these tricks, no matter if you talk about health supplements, drugs or other tricks, I won’t Tempted. Because I have used my main energy to guide my son''s long-term eating habits and provide scientific and reasonable diet nutrition. Of course, I am not writing this article to show that my son has a father who understands nutrition, but to share a few self-important experiences for parents'' reference.

　　 1. Staple food is particularly important

　　 I have done a lot of work on staple food, because I am sure that glucose from digestion and absorption of staple food is very important for brain activity. In fact, glucose is the brain''s main (approximately the only) source of energy.

　　①Meals have staple foods, many are not too full, and each meal is about 2, 3 (dry weight). Although he is overweight, I do not strictly limit his staple food intake in order to maintain an appropriate blood sugar level (if I cooperate with insulin and the like, I will not say it).

　　②The thickness and thickness of the food, except for lunch, which can’t be interfered with at school, the other two staple foods almost never eat white rice, white buns, and always eat some two rice, mixed grain rice, mixed bean rice, bean bag Staple food mixed with large amounts of coarse grains (see blog post for details) Farewell to white rice). Coarse grains make blood sugar rise slower, longer and more stable.

　　③Egg fried rice, bread (including "garbage" butter bread, sandwich bread, crisp bread, hot dog bread, etc., but also healthier whole wheat bread, multigrain bread, etc.), bean paste, Buns, dumplings, and multi-grain pies are his most frequent breakfast staples. This starchy food (rice, noodles, mixed beans, multi-grain, etc.) and a certain amount of high-protein foods (eggs, meat, fish, milk, etc.) or high Fatty foods (fat) and other foods are not only nutritious, but also help maintain blood sugar lasting and stable.

　　 ④ Congee, porridge, noodles, biscuits, etc. are eaten very little, mainly because my family does not like to eat, and nutrition is also lacking. Especially on the test day, these fast-digesting foods are not conducive to blood sugar stability.

　　 2. Meals have high protein foods

　　 For children and adolescents, if they leave high protein foods such as fish, meat, eggs, milk, soybeans, I don’t think There is talk about strengthening nutrition. These foods are not only important for growth and development, but also help maintain lasting physical strength and physical condition. Although high-protein foods cannot directly provide glucose to the brain, high-protein foods can be used with staple foods to provide a stable and lasting supply of glucose to the brain. Therefore, every meal must have one or two kinds of high-protein foods, or meat fish or egg milk, and his son prefers soybean products such as tofu and dried tofu, which is also a good habit from childhood.

　　 However, these high-protein foods often also contain more fat. Excessive fat intake will increase the burden of digestion and affect the state of the brain, which is not conducive to the examination room. When choosing high-protein foods, we must first pay attention to the appropriate amount. The daily (average) recommended amount for middle school students is 250 to 500 grams of milk; 1 egg; 100 grams of fish and shrimp; 50 to 100 grams of meat; and 100 to 150 grams of tofu (or equivalent). Second, choose low-fat varieties, such as low-fat milk, shrimp, egg whites, lean meat, lean beef, fish, etc., to avoid ingesting too much fat.

　　 3. Light cooking

　　In addition to choosing low-fat milk and egg meat, light cooking is also an important part of reducing fat intake and reducing the burden of digestion.

　　 ①The staple food should be light. It is mainly composed of multi-grain rice, mixed bean rice, steamed bread, bean paste, etc., do not eat burgers, fritters, fritters, peach crisp, biscuits, instant noodles and other flour products with a lot of fat. Foods such as bread, pies, egg fried rice, etc., which are not low in fat content are limited to breakfast.

　　②Meat should be light, avoid using high-fat meat such as pork ribs, roasted meat, braised pork, fat cattle, and fat sheep. Do not use deep-fried, braised, over-oiled methods, stew, stew, steam, fry, etc. as much as possible.

　　③ Increase the intake of vegetables and fruits, especially green leafy vegetables and fresh fruits.

　　 I feel helpless is my son’s school lunch. Like most of the so-called "nutritional lunches", the nutritional quality is relatively low. It is the highest requirement to be able to eat and fill the stomach without diarrhea. . I have inspected their lunches. If you have also inspected them personally, you will certainly express the same emotion as me: We are indeed a developing country, and a well-off life is just a deceptive dream. What I can do is arrange his breakfast and dinner as much as possible. If he had to eat out on weekends (tuition), I would ask him to go to some restaurants.

Finally, I want to remind you not to suddenly change the diet of the candidates during the exam and let them eat the food they are familiar with, even if it is not so reasonable and not so healthy, after all, adaptation is the most important (for temporary In terms of a few days of the exam).