This is the most effective way to learn

Chapter 50 Knowing how to take exams is also a skill (7)
Many students value other people's evaluation of his grades very much, but it is not advisable to value too much.This will cause unnecessary mental burden to yourself, and even produce anxiety and irritability.Affected learning efficiency, affecting the improvement of academic performance.Therefore, we must correctly view other people's evaluations of ourselves, especially when our grades fluctuate, we must objectively analyze our own gains and losses in learning, instead of blindly developing inferiority complex and irritability for other people's evaluations.Because that would be harmful to our study but not beneficial.

How to arrange three meals during the exam

Exams are coming, and candidates are inevitably anxious and nervous.In addition to psychological factors, nutritional reasons cannot be ignored for the generation of bad emotions.Meat foods contain acidic substances. If candidates eat too much, it will destroy the acid-base imbalance in the body, resulting in too much acidic substances, reducing brain vitality, memory loss, and physical fatigue.Therefore, candidates' dietary arrangements should be based on the principles of comprehensiveness, moderation and balance, and pay attention to the scientific combination of grains, fruits and vegetables, meat, eggs and milk.

Candidates must have a good breakfast, especially remind candidates not to take the test on an empty stomach. The reasonable proportion of three daily meals is: breakfast accounts for 25%~30%, lunch accounts for 40%, and dinner accounts for 30%~35%.

In terms of nutrition, protein foods for children every day, such as fish, meat, eggs and bean products, generally 100 grams of meat, two eggs, and 200 grams of tofu; the staple food cannot be ignored or reduced, and each meal should be There are rice, steamed buns or potato foods, about 250 grams, and rough noodles and brown rice are the best, because these carbohydrate foods can generate more calories; children should also be mixed with some seaweed, small miscellaneous fish, Foods containing inorganic salts such as milk and soy products; yellow and green vegetables should ensure that children eat 400-500 grams per day, and 200-300 grams of fruits.It is advisable to cook in clear stew, eat less fried food, limit the intake of high-protein animal fat, and eat less sugar, so as to ensure that children have plenty of energy for learning.In addition, let children drink more mung bean soup or cold boiled water (with a little salt) every day, and pay attention to heatstroke prevention, so as to replenish the water lost by the body due to the hot weather and promote internal circulation.

Parents should follow three principles and eight points of attention in dietary arrangements:
The three principles refer to balance, fitness and hygiene.

On the basis of the three principles, do the following eight points of attention:

(1) Pay attention to reasonable food mix and balanced diet;

(2) Pay attention to the variety of food, not partial eclipse, not picky eaters;

(3) Eat regularly and regularly;
(4) Eat a good breakfast, a full lunch, and a light dinner;
(5) Pay attention to food hygiene, and do not buy food from unlicensed street vendors;

(6) No overeating and blind dieting;

(7) Avoid fried foods and foods that may induce allergies;
(8) Proper exercise to promote appetite and increase blood circulation.

breakfast arrangement

Breakfast should be eaten well, and you must not be on an empty stomach, otherwise hypoglycemia and syncope will easily occur.Eating a good breakfast can fully supply the energy necessary for the brain, and plays an important role in maintaining vigorous energy and a better test state.

Breakfast energy should account for 30% of the total energy throughout the day.Since the cerebral cortex is still in a state of inhibition after waking up in the morning, many children have poor appetite and eat less food. Therefore, for breakfast, they should eat foods that are small in size, high in quality, high in calories, resistant to hunger, and easy to digest and absorb, such as eggs and milk. , bread, cake, sugar, jam, steamed buns, sesame cakes, fried eggs and fried steamed bun slices, soybean milk, noodles with poached eggs, ham sausage and sausage, etc.

lunch arrangement

Lunch is the main meal of the day for candidates.In the morning, the body consumes a lot of calories and various nutrients. You should have a full lunch. You can eat meat, eggs and other foods with high energy content, which will prepare you for the afternoon exam.Therefore, lunch should take in sufficient calories and various nutrients, including grain, meat, vegetables, soy products, dry and thin.

Lunch meals should be rich, and the content of various nutrients in lunch generally accounts for 35% to 45% of the whole day's supply.

Recommended lunch dishes: sweet and sour octopus + stir-fried vegetables + sea rice leaf soup; sliced ​​pork liver + celery and shrimp + white fungus soup with lotus seeds and lilies; sliced ​​beef with potatoes + cauliflower mushrooms + pea soup.

dinner arrangements

Dinner should be based on cereals and vegetables. The taste is light and easy to digest, which is good for anti-fatigue and refreshing.

Candidates with conditions should eat dinner at home as much as possible.Dinner should be light, and it is advisable to be [-]% to [-]% full, because energy consumption is less after dinner.

Dried rice or millet porridge can be used as the staple food, and the non-staple food is mainly fish and soy products, a small amount of peeled meat, and at least half a catty of vegetables.

Recommended dinner dishes: stewed pork ribs and lotus root soup + fried tofu with black bean sauce + mixed with shredded jellyfish; tofu with minced meat + shredded green pepper and potato + tofu mixed with preserved eggs; fried pork with onions + scrambled eggs with tomato + mixed with cowpea.

Pay attention to the exam meal, avoid excessive supplements and special supplements
Pay attention to light and balanced diet

Many parents think that eating meat can quickly replenish energy, which is not scientific.Pre-examination meals should be properly supplemented with fish, shrimp and aquatic products, with soy products and vegetables.The taste is better with light and less salt, and it is not suitable for meat to play the leading role.Eating a small amount of fruit half an hour after a meal can help digestion.

Food safety is paramount
Some parents are worried that their children will lose their appetite and that the taste of family meals cannot meet their needs, so they go to nearby restaurants to give their children "extra meals" during the exam.Health experts reminded that in order to ensure hygiene and safety, it is best to eat at home for a few days during the exam, and try not to eat or eat less raw and cold food, so as not to stimulate the stomach.

Dishes do not change too much
The food intake before the test should be extensive, but it should not change too much from the usual, because the food that candidates are most familiar with is the most helpful for relaxing.At the same time, the intake of food should be appropriately reduced than usual, and it is better to be [-]% full, because when candidates are stressed and tired, their gastrointestinal emptying ability is weaker than usual, and eating less and eating more can help reduce the tension of candidates And fatigue, also helps to reduce gastrointestinal pressure.

Taboo pre-exam supplements
One capsule of Jinshierkang, one bottle of chicken essence, one brain-relieving solution in the morning and one evening, and a bottle of refreshing drink for exams... In addition to "food supplements", parents "medicine supplements" for their children every day.Some parents even take their children to the hospital for plasma transfusions and protein injections to supplement nutrition.Nutrition experts remind parents that it is not advisable to take extra supplements before the exam.Not all candidates are suitable for "tonic", if not absorbed, it will also cause symptoms such as diarrhea, allergies, and getting angry, and the result will be counterproductive.

Six types of food that candidates should not eat

The first is fried food, including Chinese fried food such as oil cakes, deep-fried dough sticks, fried cakes, etc., animal-based fried food such as fried chicken, fried fish, etc., including some foreign fast food, French fries, etc. The staple food of the main course of the meal, because these foods will not only increase the burden on the stomach, but also affect the appetite and absorption of the next meal.

Secondly, among vegetables, irritating foods such as leeks, celery, and onions are not conducive to candidates' consumption.

The third is whole grains.During the exam, it is not suitable for candidates to eat a large amount of coarse grains, because coarse grains will prolong the time for gastric emptying.

Fourth, candidates should not eat too much sweets, such as cream cakes, ice cream, chocolate, etc., which will cause gastric tube reflux and acid reflux.

Fifth, parents don't have to be superstitious about the health care products currently on the market, because there is still not enough definite evidence to prove that health care products can provide beneficial help to the candidates' intelligence and body.Or take natural food as the best.

Finally, walnuts, sesame seeds, and melon seeds are good for children's brain health, but taking these foods in a short-term concentration not only does not have the effect of brain health, but also backfires.Due to the relatively high oil content of these hard fruit foods, eating a large amount will cause candidates to get angry.Therefore, each consumption should not exceed 25 grams.

In addition, during the exam, the weather is relatively hot, and candidates lose a lot of body fluids, so it is very important to replenish water.But the water mentioned here refers to warm boiled water or mineral water, not including sugary drinks.

Mind-clearing meal during exams
On the day of the test, due to the strengthening of the thinking process, the consumption of intracellular substances and neurotransmitters increases; the emotional tension increases, the excitability of the sympathetic nerves accelerates, and the secretion of adrenaline and norepinephrine increases; the pulse increases, and the blood pressure increases; Therefore, candidates should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C, iron and other nutrients on the basis of maintaining sufficient energy and oxygen.Parents should prepare food that is easy to digest and absorb for their children, so as to keep their minds clear and their moods comfortable.At the same time, parents should pay attention to color, aroma and taste when cooking to improve children's appetite.

Here are a few healthy brain recipes:

Breakfast
Sweet potato porridge, mixed peanuts, fresh meat buns; corn porridge, fresh meat siu mai, toon tofu; red bean porridge, ham sandwiches, dried leeks and tofu; fresh milk, scallion bean cakes, ham and eggs; white fungus soup, egg fried rice, vinegar cucumber.

Parents can choose the corresponding main and non-staple food mix from each group.

Lunch
Kelp shredded duck soup, assorted vegetables; sweet and sour pork ribs, three shredded cold salad; fish-flavored liver slices, celery and shrimp; dried bean curd pork, shiitake mushrooms and cabbage hearts; carrot roast beef, vegetarian fried pea tips, etc., parents can choose from collocation.

dinner
Steamed hairtail, vinegared cabbage; pickled pepper bullfrog, roasted broccoli; high bamboo shoots in sesame sauce, tofu in white oil.

Maintenance Meals During Exams
Candidates have been "baptized" in the examination room for one or two courses, and their physical strength is relatively high. The next diet focuses on maintaining physical strength.

The following recommends a diet designed specifically for candidates to maintain physical strength:
Breakfast
Adzuki bean porridge, flower rolls, tea eggs, sea cucumber rice.

Side dishes: shredded five-spice tofu, assorted vegetables, mixed with cucumber.

Lunch
Rice or noodles, stewed pork ribs with potatoes, braised eel in brown sauce, shiitake mushrooms and cabbage, scrambled eggs with cucumber; fruits and drinks: lychee, yogurt.

dinner
Steamed buns, mung bean and millet porridge; steamed live fish, celery lily, braised kidney beans with sliced ​​meat, shredded eggplant.

Fruit drinks: bananas, orange juice.

It is best to take a bath before going to bed and drink a glass of milk or a small bowl of thick millet porridge to facilitate sleep.

Cleansing and invigorating spleen meal during the exam
After two days of hard work, some candidates can completely relax, but some candidates will continue to take the test on the third day.On the third day, what I recommend to everyone is the recipe for clearing, nourishing and invigorating the spleen.

Breakfast
If there is food, there should also be protein-rich food, dry and thin, and both staple and non-staple foods.Staple foods include steamed buns, steamed buns, oil cakes, sesame seed cakes, red bean paste buns, egg noodles, fried rice with eggs, etc.; protein-rich foods include salted duck eggs, ham, shredded tofu, boiled soybeans, tofu with sauce, boiled peanuts, tofu mixed with shallots, etc.; The common food includes milk, rice porridge, egg soup, dried noodles, oatmeal porridge, etc.; side dishes include shredded carrots, cucumbers, cabbage, and kelp.

Lunch
Lunch should be adequate intake of calories and various nutrients.There are staple foods, meat, vegetables, soy products, dry and rare.

Staple food includes steamed buns, sesame sauce flower rolls, cabbage and pork buns, red bean buns, cornmeal, bean flour and white flour cakes, soft rice, noodles, etc.;

Stir-fried dishes include fried pork liver, fried shrimp skin with rapeseed, fried celery with meat, sliced ​​meat bell pepper, fried tofu with cabbage, roasted lettuce with meat, fried cabbage, fried beans with sliced ​​meat, fried shredded carrot, mixed with mung bean sprouts, hot and sour cabbage, scrambled eggs with minced meat, cabbage Fried kelp, etc.;
Soups include pork ribs and winter melon soup, shrimp skin cabbage soup, bone cabbage soup, seaweed soup, etc.;
Porridge includes millet porridge, rice porridge, cornmeal porridge, mung bean porridge, lotus seed porridge, hawthorn porridge, loofah porridge, etc.

dinner
Do not eat greasy and indigestible food, so as not to cause indigestion.It is not advisable to overeat for dinner.

The staple foods include soft rice, noodles, steamed buns, hair cakes, etc.;

Dishes include stir-fried mushroom cabbage heart, pork rib soup, pine nut corn, minced meat tofu, sesame sauce mixed cabbage heart, etc.;
Porridge includes rice porridge, millet porridge, cornmeal porridge, mung bean porridge, lotus seed porridge, hawthorn porridge, loofah porridge, etc.

(End of this chapter)