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，高考飲食應以孩子平時的飲食習慣為基礎進行調整，不要突然改變其平時的飲食習慣，如用餐時間、飯量等。此外，需要確保飲食安 全，不要食用生冷食品，以免發生腸胃炎等疾病。把握好基本原則后，就可以參照以下幾類營養素搭配，合理安排和調整飲食了。

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.

蛋白質

protein

代表食物：牛奶、雞蛋、肉類、豆類等

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

蛋白質能為高強度的學習提供能量和營養，保證孩子學習時精力充沛。其中，肉類建議每餐食用，尤其是海魚、蝦類對改善記憶力有幫助，建議多食。而豆類富含纖維素，對調節血糖有幫助，可磨成豆漿飲用。

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、小白菜等各類葉類蔬菜

Representative: spinach, cabbage and other leafy vegetables

穩定的血糖有助于孩子集中注意力。蔬菜富含膳食纖維，在調節血糖中起著重要作用。建議每餐食用。在加工過程中，要注意縮短蔬菜的烹飪時間，做到少油少鹽。

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.

時令水果

fruits in season

代表：蘋果、香蕉、梨等

Representative: apple, banana, pear, etc

時令水果中的天然糖分可以補充能量，舒緩壓力，調節心情。學生可作為加餐適量食用。

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

益腦食物

Brain benefiting food

代表：核桃等堅果、深海魚油

Representative: walnut and other nuts, deep sea fish oil

核桃等食物含有人體所需多種微量元素和礦物質，可以護腦益腦。

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

鈣   片

calcium tablet

睡前吃片鈣片，可以幫助睡眠，讓孩子睡得更香，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.

科學食譜（供參考）

Scientific Recipes (for reference)

早餐：牛奶/豆漿+包子+雞蛋+蔬菜（少油）

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

加餐：新鮮水果或堅果或酸奶

Add: fresh fruit or nuts or yogurt

午餐：肉類+蔬菜（少油）+米飯

Lunch: Meat + vegetables (less oil) + rice

加餐：新鮮水果或堅果或酸奶

Add: fresh fruit or nuts or yogurt

晚餐：肉類+蔬菜（少油）+米飯

Dinner: Meat + vegetables (less oil) + rice

宵夜：方案A：熱牛奶+面包（不含奶油）方案B：小米百合粥/蓮子桂圓粥/綠豆粥（注意：宵夜在睡前1小時食用，可以補充體力，穩定血糖，幫助睡眠）

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

高考沖刺階段飲食禁忌

Diet taboos in the sprint stage of college entrance examination

1、藠頭、洋蔥等食物易產氣，應少食。

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

2、甜飲料不要喝，因為添加劑會影響血糖，導致血糖不穩定。

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

3、夜間不要吃生冷、涼拌食品，會導致不消化，甚至引起腸胃炎。

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

4、油要少吃，因為油重會易飽難消化。

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

5、吃飯不要吃太飽，否則會導致胃負擔過重，腦供血不足。

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