Candidates Candidates: Candidates' Day Nutritional Cookbook

The college entrance examination and the entrance examination are approaching one by one. How to scientifically arrange the children's diet before exams has become a topic of common concern for parents of the majority of candidates. Many parents may complain that they are not nutritionists. In fact, as long as science meals, home cooking is also fully meet the nutritional needs of candidates. Let's take a closer look at the one-day nutritional recipes we have specially offered!

â– Nutrient Breakfast

Jinyu Liangyan: Candidates must eat breakfast. If breakfast is not good, not only can we learn not to have the spirit in the morning, but we can easily overeat our lunch and affect the learning in the afternoon. To know that the human body provides energy to the brain mainly depends on carbohydrates, and the metabolism of brain cells can not be separated from protein and fat. So the carbohydrate in breakfast must be sufficient, and the protein and fat must be appropriate. The supply of breakfast energy and various nutrients should account for about 30% of the total daily supply.

Recommended Recipe: One cup of fresh milk, one boiled egg, one fresh meat package, one vegetable salad (lettuce, green pepper, small tomato, bean sprout, onion, etc.).

Warm Tips: In fresh milk, you can add a little bit of cereal. The cereal can not only provide the necessary carbohydrates, but also rich in vitamins and minerals. After the salad is mixed, you can sprinkle some fried black sesame. Increased the deliciousness of the vegetable salad and enriched the nutrition.

Nutrition Comments:

1. Carbohydrates are mainly found in cereals. Cereals and buns not only provide the body with enough carbohydrates, but also do a scientific and rational mix of coarse and fine grains.

2. Milk, eggs, and fresh meat provide the body with high-quality protein, as well as various vitamins and trace elements. Lecithin, especially in egg yolk, is an excellent food for brain-feeding.

3. Vegetable salad contains a variety of vegetables, because these vegetables are washed raw food, which contains very rich in vitamins. The human body is normally weakly alkaline. Carbohydrates, proteins, and fats are acidic foods. If the body is acidic, it feels tired, while vegetables are alkaline foods, so it is possible to regulate the body to maintain a slightly alkaline state.

4. Black sesame seeds are rich in linoleic acid, an essential fatty acid. In addition, the content of iron and calcium is also high. The content of iron is twice that of pig liver and six times that of egg yolk. Iron is an indispensable raw material for the production of red blood cells in the blood. The brain's nutrients are transported by the blood, so black sesame seeds can improve brain function and improve memory. In addition, vitamin E and selenium contained in black sesame are natural antioxidants, which can reduce the fatigue of brain cells.

â–  Nutrition lunch

Jin Yu Liangyan: After a full morning preparation, the examiner's body and mind are prone to fatigue and are in urgent need of additional energy. Therefore, lunch should be full, food as diverse as possible, and strive to complete a variety of nutrients. The supply of lunch energy and various nutrients should account for about 40% of the total daily supply.

Recommended recipes: kelp stewed pork ribs, fried mushrooms, a bitter balsam pear, a melon balls soup, a rice.

Warm Tips: Kelp braised ribs can be stewed with some carrots. Carrots are rich in carotenoids and can be converted to vitamin A in the human body. They not only protect eyesight but also are powerful antioxidants that protect them well. The body cells, of course, also include brain cells; the balls in the melon balls soup can be fresh fish balls, chicken balls or pork balls, and some mushrooms and tofu can also be placed in the soup; the rice can be two rice (rice, millet) , It can also be sweet potato rice, red bean rice, or corn rice check rice (rice plus a little fine corn rice check).

Nutrition Comments:

1. Kelp and ribs are rich in protein, which can be a good complement to physical strength and brain power. Kelp is an alkaline food, and ribs are acidic foods. The combination of the two can maintain the "acid-base balance" of the body.

2. Candidates can easily cause liver fire due to long-term intense preparations. Bitter gourd and wax gourd are the best foods for clearing the liver and purging fire.

3. Tofu soup with tofu, not only increased the intake of plant protein for the body, but also added calcium, iron, phosphorus, magnesium, zinc, vitamin B and vitamin E and other nutrients. To know that the content of vitamin B in beans is several times that of cereals. Vitamin B is an indispensable substance for sugar metabolism. It also directly affects the brain's use of energy.

â–  Nutrition Dinner

Jin Yu Liangyan: After a full day of intense preparation, candidates have been very tired, dinner time should not be too late, in 6 to 6:30 more appropriate. Dinner should be moderate, not too full or too little. The dish should be light and easy to digest. The supply of dinner energy and various nutrients should account for about 30% of the total daily supply.

Recommended recipes: one serving of steamed fish, one serving of spiced duck, one serving of garlic spinach, one serving of yuba, one serving of gold and silver, and one serving of green bean soup.

Warm Tips: Spiced sauce duck can also be replaced with sauce beef, pork sauce, chicken sauce, etc., eat two or three can, do not eat; garlic spinach must pay attention to spinach boiled in boiling water, remove oxalic acid, Spinach is best to add some black fungus, mung bean vermicelli, etc.; mixed yuba can add a little boiled peanuts, carrots, onion, sepals, celery stems and other vegetables, this will not only add vitamins, but also increased dietary fiber; Gold and silver rolls are made of flour and cornmeal. When steamed on the steamer, you can put red dates, walnuts, and pine nuts on the gold and silver rolls. This can greatly increase the taste of gold and silver rolls.

Nutrition Comments:

1. Fish contains high-quality protein that is more easily digested and absorbed by humans than livestock and poultry. The content of unsaturated fatty acids in fish fats is as high as 80%, and the digestibility is as high as 95%. The mineral content of fish is also much higher than other meats. Therefore, eating fish at dinner is not only easy to digest and absorb, but also supplements the body with abundant nutrients.

2. Garlic has anti-inflammatory, bactericidal, detoxifying and disease-preventing effects. At the same time, allicin in garlic is combined with vitamin B1 in food to inhibit mental excitement, thus alleviating the stress of candidates.

3. Black fungus is known as "the best of all ingredients" and "the king of vegetarians". It is rich in iron, vitamin K, lecithin, lysine, leucine, and other nutrients. It has blood, blood, and sedation. The role of pain.

4. The gold and silver rolls do a great job in matching coarse and fine grains and combining various nutrients. Jujube, walnut, pine nuts, etc. increase the deliciousness of gold and silver rolls. In addition, they are rich in unsaturated fatty acids, and have the effect of brain-feeding and tranquilizing minds.

5. The nutritional value of mung bean is high, not only rich in protein, but also high in calcium and iron. In addition mung bean soup also has diarrhea fire eyesight, heat detoxification, throat thirst and other effects, is very suitable for candidates.

â–  Nutritional New Proposition

Candidates should have a small amount of snacks between meals. Generally should be selected in the morning 9 am to 10 am and 3 pm to 4 pm, at this time to eat an apple, kiwi fruit or other fresh fruit is a good choice. A bowl of lily lotus seeds and white fungus soup at night can play an important role in calming and promoting sleep.

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