This is the most effective way to learn

Chapter 43 How to review best? (4)
Fresh vegetables are the best source of vitamins for the body.Vitamins are divided into two categories: fat-soluble and water-soluble, and these two types of water-soluble vitamins, vitamin C and B vitamins, are the best for relieving mental stress and balancing emotions.The foods we often eat contain more B vitamins: germ rice, brown rice, whole wheat bread, dark vegetables, low-fat milk, soy milk, eggs and tomatoes; vitamin C has the function of maintaining cell integrity , can enhance memory, a variety of fresh vegetables and fruits contain a lot of vitamin C.Candidates should eat 400-500 grams per day, especially fresh green leafy vegetables, spinach and carrots can relieve stress.Because vegetables contain a variety of vitamins, minerals and dietary fiber, it can ensure that children's thinking is sharper, their minds are clearer, their ability to analyze problems is improved, and their learning efficiency will be better.Milk, beans, aquatic products, meat, etc. are foods that supplement high-quality protein, which can ensure that children have plenty of energy and endurance to cope with the huge consumption of physical and mental power.

6.eat small meals

Three meals a day must be guaranteed, and you must not only eat two meals a day.Dun Dun delicacies, in addition to increasing the burden on the gastrointestinal tract, it will also affect the brain's oxygen supply.After breakfast, you can bring a small piece of chocolate or one or two biscuits or a small piece of bread (<100g) and a small bottle of milk or yogurt to your child, and eat around 10 am, but not too much, so as not to affect the lunch quantity.Reviewing homework in the evening can also add meals in moderation.

7.Pay attention to food hygiene and safety

I'd rather eat one less bite than let the child have problems eating.Try not to buy food from roadside stalls, or allow children to eat a lot of cold drinks, these may cause acute gastroenteritis, which will eventually affect the performance of review or exams.Pay attention to food hygiene, wash hands before and after meals, and prevent intestinal infectious diseases.

8.Clearing heat and relieving summer heat

When it is hot, you should pay attention to feed your children some heat-clearing and heat-relieving foods, such as bitter gourd, yam, water celery, chrysanthemum, winter melon soup, mung bean soup, and light green leafy vegetable soup.You can also prepare some mung bean soup, cold boiled water or fresh fruit juice at home for children to quench their thirst.

9.Don't Blindly Believe Over-hyped Health Supplements

The author has never believed in the saying that by taking health supplements, one can be admitted to university or improve academic performance rapidly.Except for children with severe malnutrition or other diseases in the past, they can generally supplement the required nutrients through a reasonable diet.Most supplements are for the prevention and treatment of chronic diseases in the elderly, and they are not suitable for teenagers, and they may cause problems if they take them.

What nutrients does the candidate's brain need

Candidates are mostly under super-intensive mental work during the test preparation period, and their brains are in a state of tension for a long time, so they often suffer from lack of energy, difficulty in concentrating, dizziness, and low review efficiency.Sometimes there will be temporary hypoglycemia, insomnia, neurasthenia and other symptoms.One of the reasons for these phenomena is that nutrition cannot keep up.Many parents who hope to have a successful child buy "examination supplements" such as "brain invigorating liquid", "brain tonic essence" and "sedative medicine" for their children, but the result is that they spend a lot of money but have little effect.

Some parents now believe that children's brain power is closely related to genetics, and it will be too late to supplement nutrition the day after tomorrow.In fact, this is not the case, because the development of the human brain is still going on at the age of 18, and the development of human brain intelligence can accompany the end of life.Therefore, in a sense it can be said that intelligence is eaten.

Medical experts remind: Some health care products contain stimulants or ingredients similar to hormones. Candidates may experience obesity, endocrine disorders, and biological clock disorders after taking these hormone-containing supplements.

Nutrition experts suggest: the pre-examination review stage is a highly concentrated mental work. During this period, due to the strengthening of the thinking process, the consumption of intracellular substances and nerve media increases; emotional tension, sympathetic nerve excitability is enhanced, and epinephrine and norepinephrine are secreted. increase; faster pulse, higher blood pressure; enhanced metabolism, increased demand for various nutrients.Therefore, candidates should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, B vitamins, vitamin C, iron and other nutrients on the basis of maintaining sufficient energy and oxygen.To make nutrition adequate, the most important thing is to maintain a balanced nutrition.

Nutritious meals should be a balanced diet, and the energy intake of candidates from food is in balance with the energy consumed by the body.Candidates are generally still in the period of long body, coupled with intense study, the demand for energy and some nutrients will increase, so the diet of candidates can be appropriately increased with foods rich in protein and calcium.

A balanced diet requires a variety of foods.Diversified foods include grains, potatoes, meat, eggs, milk, beans, vegetables, fruits, oils and other types.The more types of foods you choose and the richer the varieties, the more comprehensive the nutrients you can get from them.Nutrients in different foods are different, and a variety of foods can meet the needs of the body.

Secondly, the proportion of food must be reasonable.Cereals, fish, meat, eggs, milk, beans, vegetables, fruits and oils should be matched according to the proportion of a balanced diet.Candidates should eat more grains to supply sufficient energy, ensure the supply of poultry, fish, meat, eggs, milk, beans and vegetables, and meet the body's needs for protein, calcium and iron.

1.breakfast

Essential milk, eggs (fried eggs are not suitable), and eat lightly.Parents can cook some porridge or soup in season, such as white fungus, lotus heart, red dates and lily soup, which can improve immunity and have the effect of cooling and reducing fire.Add some steamed buns, steamed buns and other staple foods to supplement carbohydrates to ensure sufficient energy for mental work.

To increase the intake of vegetables and fruits.Families with conditions can freshly squeeze tomato, strawberry, cucumber and other fruit juices. For children with poor appetite, the appetizing effect is better.

Children should not be too full every meal, otherwise the blood will concentrate in the gastrointestinal tract, and the blood supply to the brain will be insufficient, which will affect learning and memory.Therefore, you should eat small meals frequently.

2.Lunch

To obey the child's taste, mix meat and vegetables, eat more fresh vegetables and fruits.The food should be easy to digest. It is recommended to try to steam and stir-fry as much as possible. Pickled, spicy, fried, braised, etc. should not be eaten too much. On this basis, change the pattern every day.For example, if your child likes sweet and sour taste, you can make cold lettuce, and change it to celery and lily the next day to make him feel fresh.Some sea fish can be supplemented every day. The fatty acids in sea fish are beneficial to brain nerve activity and promote gastrointestinal digestion.

It should be reminded that the cold dishes should pay attention to safety and hygiene, try not to buy finished products, and pay attention to cleaning them when making them at home. At the same time, separate raw and cooked cutting boards and kitchen knives to prevent cross-infection.

In addition, some children only eat vegetables and do not like to eat staple foods. Parents should not condone them. Otherwise, too little carbohydrate intake and insufficient energy supply will affect the efficiency of children's test preparation.It is recommended to eat 2 to 3 taels of rice or noodles at noon.

3.dinner

It is recommended to eat lightly. Children who have no appetite can drink some porridge or nutritious soup, and eat more stir-fried vegetables.

4.supper

Children who study until late at night can drink a glass of milk, supplemented by small steamed buns, small buns, small cakes, etc.Families with conditions may wish to make some delicious snacks, such as lotus seed soup, mung bean lily soup, red bean paste glutinous rice balls, etc.

What to eat can improve review efficiency

The test preparation stage is a special period, and the learning efficiency of candidates directly determines the test scores.The level of learning efficiency is not only determined by the learning method, but also by the examinee's own physical condition.And physical condition is generally a product of diet structure.Therefore, in order to improve the learning efficiency of candidates, attention should also be paid to the adjustment of their diet structure.

In order to improve and promote the brain activity of candidates and improve learning efficiency, the diet should be properly taken in coarse grains, vegetables, fruits, animal offal, etc. rich in B vitamins, because vitamin B1 is the key to turning sugar into energy and glutamine. Vitamin B6 and vitamin B12 can prevent anemia and ensure blood supply to the brain. Experimental studies have shown that lack of B vitamins can cause memory loss.In addition, soybeans, sesame seeds, proteins, especially egg yolks contain a lot of phospholipids, which are beneficial to intellectual development and should be eaten in moderation.At the same time, do not eat too much sweets, refined rice and noodles, etc., because these foods make the blood acidic, consume a lot of vitamins, and easily cause fatigue, forgetfulness and anxiety.

Scientists have discovered that the human brain contains dozens of neurotransmitters such as norepinephrine, dopamine, and acetylcholine.They maintain a certain concentration and balance in the brain, so that the brain has normal intelligence.But the concentration and balance of these neurotransmitters are closely related to the supply of nutrients to the brain.Certain foods can improve the brain's receptivity and learning efficiency, making the brain's thinking more agile and energy more concentrated.

1.food for memory

Carrots have the effect of improving memory.Because carrots can speed up the metabolism of the brain.Spinach is rich in vitamin C, and contains an important trace element manganese, and low in calories, often eaten, has the effect of enhancing memory.

2.Food that Improves Learning Efficiency
Eating cabbage often can reduce people's fatigue; lemon is rich in vitamin C, which can make people energetic and improve learning efficiency.

3.Foods That Help You Concentrate

Shrimp is a delicious food that can provide nutrition for the brain.Shrimp contains three important fatty acids, which can keep people focused for a long time.The current brain gold and deep-sea fish oil also have the same effect.

4.Foods That Help Spark Your Creativity

Ginger contains capsaicin and volatile oil, which can make the blood thinner and flow more freely, so as to provide more oxygen to the brain, so that people's thinking can be broadened and their thinking quick.The volatile oil contained in parsley can stimulate the whole nervous system of people, and can stimulate people's inspiration and innovation consciousness.

Medical scientists believe that paying attention to the supply of children's intelligence-enhancing food in the middle school stage plays a very important role in the development of their brains.In their daily diet, they should often eat lean meat, milk, eggs, fish, animal offal, soy products, fresh vegetables and fruits, and pay attention to proper deployment and matching to ensure the nutritional balance of candidates and the development of brain and intelligence need.Some parents think that children's brain development has been finalized around the age of 18, and supplementation is now a remedy for the dead, which is wrong.In fact, scientific nutrition is beneficial for improving learning efficiency at any age.

Exercise has many benefits for candidates
1.exercise clears the mind
In the preparation stage, it is the key for candidates to maintain a good physical condition.Maintaining a regular life and work and rest habits before the exam is very important for learning efficiency.Studying for a long time will make people's brain tired. Candidates should do moderate exercise, such as jogging in the playground or climbing stairs, which can not only improve the body's resistance and immunity, but also regulate their mood.The fresh air outside will make people feel clear-headed and comfortable, which is conducive to improving review efficiency.

2.exercise can reduce stress

During the preparation of the exam, most candidates are more or less anxious, worried, depressed, worried and so on.Exercise provides a "catharsis outlet" and is the most effective emotional counseling tool, which can reduce stress response and the impact of stress response on physiology, effectively release suppressed emotions, and enhance psychological endurance.

Arranging life scientifically, organically combining physical and mental work, and combining work and rest can help reduce stress, eliminate fatigue in a timely manner, and effectively divert the candidates' attention.For long-term, high-intensity mental work, beneficial and appropriate sports should be carried out to reduce tension.

3.exercise can improve physical fitness

Good and reasonable nutrition is needed during exercise, which is conducive to eliminating exercise fatigue and restoring physical strength, and can also promote physical development and enhance physical fitness.

For example, in the gap time between studies, you can do small activities such as stretching, kicking, and doing deep breathing.It is essential for candidates to take daily physical exercise before the test. From the actual situation of candidates, it is better for candidates to exercise late than early.

4.exercise relieves fatigue

Candidates study hard at their desks all day long, which is monotonous and boring. Long-term monotonous stimulation can easily cause physical and psychological fatigue.Exercise can change the intensity of stimulation, play an important role in improving and regulating brain function, and improve the balance and flexibility of central nervous system activities.In order to give full play to the potential of the brain, activities must be arranged reasonably so as not to make a certain hemisphere or a certain functional area fatigued by monotonous stimulation. It is necessary to maintain the coordination of movement and stillness of each functional area and a certain degree of relaxation, which will help improve the comprehensive analysis of the cerebral cortex. ability.Proper physical exercise can regulate the body and mind, relax the nerves, and is more conducive to eliminating fatigue and making review more effective.

5.exercise speeds up reactions
Aerobic exercise can promote metabolism, increase alveolar ventilation, and increase blood oxygen content, thereby effectively improving blood and oxygen supply to the brain, speeding up people's reaction speed, sharper thinking, and improved learning efficiency.

In order to achieve the effect of relaxing the body and mind, you can choose your favorite sports that can produce pleasure, such as jogging, swimming, dancing, playing badminton and other aerobic exercises.Exercise intensity should be controlled at low to moderate, and the time should be controlled at about half an hour a day.In order to avoid excessive fatigue or excitement, it is not suitable to do strenuous exercise one hour before review and before going to bed.In addition, different emotions can also be adjusted with exercise.When you are tired, lift your lower jaw to do jaw contraction, straighten your back and take a deep breath.When you are anxious, jump your body and turn side to side for about 3 minutes.

6.Exercise needs to supplement the trace element magnesium
The trace element magnesium is closely related to the function of human body movement.Humans maintain life activities by a series of complex biochemical reactions in the body, and thousands of enzymes (biocatalysts) are needed to catalyze these biochemical reactions.Magnesium activates 325 enzyme systems.Magnesium is also the second most important cation after potassium in the human cell fluid, and it participates in the growth process in the body, protein synthesis, muscle contraction and temperature regulation.It also affects the tone of blood vessels and is closely related to neuromuscular and cardiac function.

If the human body lacks magnesium, it can lead to nervousness, emotional instability, muscle weakness, and decreased endurance.Because exercise will consume a lot of magnesium in the body, if you do not pay attention to replenishing magnesium at any time, it may not only affect exercise ability, but also leg cramps and spasms may occur during exercise.Magnesium deficiency can cause accidents in long-term exercisers, such as magnesium deficiency in the myocardium and coronary arteries, which can cause exercise fainting, cardiac arrest and sudden death during exercise.Therefore, relevant experts suggest that people who take part in sports for a long time should supplement the maintenance amount of 300 mg of magnesium every day.This will help prevent accidents and mishaps in sports.

Foods rich in magnesium in the diet are: cereals include buckwheat noodles, wheat, corn, sorghum rice, etc.; beans include soybeans, black beans, broad beans, peas, cowpeas, bean curd skin, etc.; Shepherd's purse, seaweed, carambola, longan, peanut, walnut kernel, dried shrimp, dried mushroom, sesame paste, etc.In particular, seaweed has the highest magnesium content.

7.Exercise requires protein
Fitness exercise will cause the decomposition of muscle protein. In order to promote protein synthesis, even over-recovery and muscle growth, the protein demand will increase accordingly.Therefore, the fitness crowd has higher requirements for high-quality protein than the general population.Whey protein is currently an internationally recognized high-quality protein. This protein has a high effective utilization rate, and at the same time has low fat and cholesterol content, reducing fat intake.

8.Exercise needs iron

"Iron" during exercise can be lost from sweat, and strenuous exercise can also cause "iron" to be lost from the gastrointestinal tract and urine.Therefore, attention should be paid to iron supplementation to prevent low hemoglobin and even anemia.

Nutrition recipes
9.Drink plenty of water when exercising

Exercise will cause sweating, and a lot of water will be taken away from your breath. One hour of exercise will cause people to lose 1000~2000 ml of water, so it is very important to replenish water for children in a timely manner.It is best to drink two glasses of water before exercising, and if conditions permit, you can drink a little water every 10 minutes.

10.Eat foods rich in potassium and sodium when exercising
Intense exercise makes you sweat, and many minerals are lost through sweat, mainly potassium and sodium.These two minerals can be obtained from some mineral-rich alkaline foods.Seaweed foods generally contain more potassium. For example, 100 grams of seaweed contains 1640 mg of potassium, which is 17 times the sodium content; kelp contains 5 times the sodium; hijiki contains 2 times the sodium. .2 times.Therefore, seaweed soup, seaweed steamed fish, seaweed meatballs, mixed kelp shreds, kelp stew, etc. are the best diet after exercise.

11.Exercise should pay attention to vitamin supplements

Exercise needs to consume a lot of energy. Vitamin B2 can help the body use the energy obtained from food. The greater the amount of exercise, the more vitamin B2 is needed.If children exercise regularly, they should supplement vitamin B2 through foods such as green vegetables.

(End of this chapter)