The countdown to the college entrance examination has been less than a month, and the children of senior three have entered the stage of preparing for the exam. Many parents are also very nervous and don't know what to do for their children. Today, I'd like to offer you a reasonable diet for your parents, so that the children's health can be adjusted to the best.

首先，高考饮食应以孩子平时的饮食习惯为基础进行调整，不要突然改变其平时的饮食习惯，如用餐时间、饭量等。此外，需要确保饮食安 全，不要食用生冷食品，以免发生肠胃炎等疾病。把握好基本原则后，就可以参照以下几类营养素搭配，合理安排和调整饮食了。

First of all, the college entrance examination diet should be adjusted on the basis of children's usual eating habits, do not suddenly change their usual eating habits, such as meal time, appetite and so on. In addition, the need to ensure food safety, do not eat cold food, in order to avoid gastroenteritis and other diseases. After grasping the basic principles, we can refer to the following types of nutrients collocation, reasonable arrangement and adjustment of diet.

蛋白质

protein

代表食物：牛奶、鸡蛋、肉类、豆类等

Representative foods: milk, eggs, meat, beans, etc

蛋白质能为高强度的学习提供能量和营养，保证孩子学习时精力充沛。其中，肉类建议每餐食用，尤其是海鱼、虾类对改善记忆力有帮助，建议多食。而豆类富含纤维素，对调节血糖有帮助，可磨成豆浆饮用。

Protein can provide energy and nutrition for high-intensity learning, and ensure that children are energetic when they study. Among them, it is recommended to eat meat every meal, especially sea fish and shrimps, which are helpful to improve memory. It is recommended to eat more. And beans are rich in cellulose, which is helpful for regulating blood sugar and can be ground into soybean milk for drinking.
           

蔬   菜

Vegetables

代表：菠菜、小白菜等各类叶类蔬菜

Representative: spinach, cabbage and other leafy vegetables

稳定的血糖有助于孩子集中注意力。蔬菜富含膳食纤维，在调节血糖中起着重要作用。建议每餐食用。在加工过程中，要注意缩短蔬菜的烹饪时间，做到少油少盐。

Stable blood sugar helps children focus. Vegetables are rich in dietary fiber and play an important role in regulating blood sugar. It is recommended to eat every meal. In the process of processing, we should pay attention to shorten the cooking time of vegetables, and achieve less oil and less salt.

时令水果

fruits in season

代表：苹果、香蕉、梨等

Representative: apple, banana, pear, etc

时令水果中的天然糖分可以补充能量，舒缓压力，调节心情。学生可作为加餐适量食用。

The natural sugar in seasonal fruits can supplement energy, relieve pressure and regulate mood. Students can take it as an extra meal.

益脑食物

Brain benefiting food

代表：核桃等坚果、深海鱼油

Representative: walnut and other nuts, deep sea fish oil

核桃等食物含有人体所需多种微量元素和矿物质，可以护脑益脑。

Walnuts and other foods contain a variety of trace elements and minerals needed by the human body, which can protect and benefit the brain.

钙   片

calcium tablet

睡前吃片钙片，可以帮助睡眠，让孩子睡得更香，白天精神更好，注意力更集中。

Taking a calcium tablet before going to bed can help children sleep better, make them feel better during the day and pay more attention.

科学食谱（供参考）

Scientific Recipes (for reference)

早餐：牛奶/豆浆+包子+鸡蛋+蔬菜（少油）

Breakfast: milk / soybean milk + steamed buns + eggs + vegetables (less oil)

加餐：新鲜水果或坚果或酸奶

Add: fresh fruit or nuts or yogurt

午餐：肉类+蔬菜（少油）+米饭

Lunch: Meat + vegetables (less oil) + rice

加餐：新鲜水果或坚果或酸奶

Add: fresh fruit or nuts or yogurt

晚餐：肉类+蔬菜（少油）+米饭

Dinner: Meat + vegetables (less oil) + rice

宵夜：方案A：热牛奶+面包（不含奶油）方案B：小米百合粥/莲子桂圆粥/绿豆粥（注意：宵夜在睡前1小时食用，可以补充体力，稳定血糖，帮助睡眠）

Snack: scheme A: hot milk + bread (without cream) scheme B: millet Lily porridge / lotus seed longan porridge / mung bean porridge

高考冲刺阶段饮食禁忌

Diet taboos in the sprint stage of college entrance examination

1、藠头、洋葱等食物易产气，应少食。

1. Allium chinense, onion and other foods are easy to produce gas and should be eaten less.

2、甜饮料不要喝，因为添加剂会影响血糖，导致血糖不稳定。

2. Don't drink sweet drinks, because additives can affect blood sugar, leading to blood sugar instability.

3、夜间不要吃生冷、凉拌食品，会导致不消化，甚至引起肠胃炎。

3. Do not eat cold, cold food at night, will lead to indigestion, and even cause gastroenteritis.

4、油要少吃，因为油重会易饱难消化。

4. Eat less oil, because it's too heavy to digest.

5、吃饭不要吃太饱，否则会导致胃负担过重，脑供血不足。

5. Do not eat too full, otherwise it will lead to stomach overload, brain blood supply is insufficient.