Psychological and Dietary "Prescriptions" for Candidates During the College Entrance Exam Period
As the college entrance exam approaches, both students and parents are in a state of tension. How to adjust the child's psychology and diet is currently the focus of attention for parents. Psychiatrists provide "prescriptions" for candidates from psychological and dietary perspectives.
College Entrance Exam Psychology
Parents need to understand their children
"My son is usually very easy-going, but recently he seems like a different person, easily losing his temper." Recently, Ms. Zhang, a citizen, said that her son would be taking the college entrance exam in a few days. She was worried about him neglecting his studies by watching TV, so she scolded him. Unexpectedly, her usually easy-going son became abnormally irritable, slammed the door, and walked out. It started raining → He couldn't go to Changsha anymore, and since then, the child has rarely spoken to her. "What should I do? Will this affect my child's college entrance exam?" Ms. Zhang worriedly asked.
"In the days leading up to the college entrance exam, with the bizarre weather, people also become abnormal, and candidates are highly sensitive to external stimuli," the psychiatrist introduced. At this time, candidates need a peaceful environment. Actually, it's not that they don't want to study and watch TV instead; they are just trying to adjust themselves, or because they feel pressured, using this method to shift their attention. In such situations, parents need to understand their children, avoid direct conflicts as much as possible, and prevent emotional fluctuations. Additionally, parents should provide support therapy, fulfilling the child's requests as long as they are not too excessive.
Adjusting one’s mindset before the exam
Candidate Xiao Wang expressed that recently he couldn’t concentrate on reading books, and the more he couldn’t read, the more anxious he got. The psychiatrist pointed out that the inability to review might be due to having read too many books in a short period of time, trying desperately to remember knowledge, but at this point, the brain can no longer respond. At this moment, candidates should be provided with a relaxed environment where they can remember as much as they can without greedily trying to absorb everything, keeping the knowledge in the books familiar enough will suffice; secondly, appropriate physical exercise not only helps candidates maintain the excitement of their thinking and effective attention but is also an "effective medicine" against anxiety; finally, too many inner thoughts create pressure for oneself, depression gradually creeps into one's heart, candidates should maintain a normal mentality and have confidence, playing their level to the best of their ability is enough.
Understanding the teacher's test design psychology
Some candidates are not only nervous before the exam but may also experience a blank mind after entering the exam room. The psychiatrist introduced that this requires candidates to self-regulate and first calm down their mindset.
During the exam, students should also understand the teacher's test design psychology. If the candidate finds the questions relatively simple after receiving the test paper, then they should pay extra attention to detail. If the questions are harder, this tests the student's patience, and at this time, they should stay steady. If there are many questions, then it tests the speed of answering.
College Entrance Exam Nutrition
Try not to change eating habits
"Since the college entrance exam is approaching soon, I want to improve my child's diet, but how should I combine them properly?" Many parents of candidates raised such questions. Try not to suddenly change eating habits, which could cause candidates to feel tense. A nutritionist introduced that a reasonable diet is most important. However, during the exam period, the child's brain activity is in a state of tension, and the brain's need for nutrients and oxygen is relatively high, so timely replenishment of consumed nutrients such as carbohydrates, vitamin C, B vitamins, and iron is necessary.
During the hot exam period, combined with fatigue from studying and tension, some candidates may experience reduced appetite. At this time, parents should refer to the child's usual eating habits or use the method of increasing meal frequency to ensure that the candidate consumes the required daily nutrients; choose foods that are easy to digest and have moderate energy content. Attention should also be paid to the acid-base balance of food intake, keeping the brain in its optimal functional state; ensuring sufficient protein. High-quality proteins are rich in animal-based foods and legumes, so candidates should consume more fish, shrimp, lean meat, eggs, milk, tofu, soy milk, etc. Fish, egg yolks, and bean products also contain rich lecithin, which can improve the candidate's memory; eat fresh vegetables and fruits. Vegetables and fruits contain rich vitamin C, minerals, and dietary fiber. Eating an appropriate amount of fruit can stimulate appetite, and vitamin C not only promotes the absorption of iron in the body but also increases the brain's utilization of oxygen.
Nutrition experts list the college entrance exam menu
Candidates must eat staple foods. The main source of energy for brain activity is glucose. If you don't eat staple foods or eat too little, the lack of glucose will affect the brain's thinking ability. Staple foods can also include coarse grains and mixed grains, such as red beans, green beans, black rice, brown rice, etc. These foods are rich in vitamin B1 and dietary fiber, which can stimulate appetite and help the brain utilize blood sugar to produce energy, allowing the brain to work better; additionally, during the exam period, the weather is hot, and since candidates may be more tense, fluid loss may be more than usual, so attention should be paid to replenishing water. Minimize drinking coffee and other stimulating beverages.
Nutrition experts have listed a college entrance exam menu for parents to reference: Breakfast: whole wheat bread, milk, eggs (can be pickled eggs or steamed eggs), and add some fruit appropriately; Lunch: rice, braised meat with carrots, sweet and sour radish sprouts, tomato egg soup; Dinner: red bean porridge, flower rolls, braised mackerel, mushrooms with oil greens.
First, diverse foods with grains as the main component;
Second, eat more fruits, vegetables, and tuberous foods;
Third, regularly eat fish, poultry, eggs, lean meat in appropriate amounts, and eat less fatty meat and lard;
Fourth, often eat dairy, beans, and their products;
Fifth, balance physical activity and food intake according to physical activity;
Sixth, eat light and low-salt foods; Finally, eat clean, hygienic, and non-decayed foods.
During the preparation stage, parents must ensure the hygiene of the candidate's diet, do not give leftover meals to candidates, wash fruits thoroughly before eating them raw, soak them in diluted salt water if needed, and do not give candidates too many cold foods to avoid gastrointestinal discomfort, diarrhea, and other symptoms that may affect the candidate's preparation state. In terms of dietary choices, follow the principle of high sugar, high protein, and low fat, ensuring scientific nutrient intake. You can prepare nutritious and refreshing foods like mung bean sugar water, silver ear lotus root dessert, etc. Additionally, consume more beans, dairy products, colorful vegetables, fresh fruits rich in vitamin C to enhance immunity. Vitamin C not only helps enhance immunity but also aids in improving memory and analytical skills for candidates.
Moderation is Key, Avoid Overusing Health Supplements
It is recommended that candidates eat more light and easily digestible foods during the preparation period while minimizing the intake of so-called nutritional supplements and health products. He suggests that candidates and parents should not expect these products that claim to invigorate the mind to produce "special functions." If the candidate does not absorb or adapt well, it could lead to symptoms such as diarrhea, allergies, colds, and sore throats, which would contradict the parent's intentions. If indeed necessary, pay attention to the degree of consumption, avoid overuse, and practice moderation.
Essential Diet Tips for Students During the College Entrance Exam
During the college entrance exam period, students face heavy revision tasks, and their brains are in a highly tense state. Their bodies expend a lot of energy, and their appetites are often poor. Moreover, with disrupted routines, their resistance to diseases decreases, making them prone to illness. Therefore, arranging proper nutrition during this phase is extremely important to ensure the candidate's health and keep the brain in good condition.
Brain-boosting mobilization
Brain-boosting is a top priority. Experts say that brain-boosting cannot be achieved by last-minute cramming. Adjusting the diet reasonably and eating more vegetables and light foods is sufficient. Also, avoid consuming too much sugary food before the exam, as it may backfire.
Pre-exam dietary precautions:
Five things to avoid and two things to do during the college entrance exam:
Five Things to Avoid:
1. Do not drastically change the pre-exam diet.
2. Never reduce staple foods in your diet.
3. When eating chicken, avoid eating the skin.
4. Coffee leads to frequent urination—avoid it during exams.
5. Avoid snacks like nuts.
Two Things to Do:
1. Eat 2 fruits daily.
2. Use the "sheep grazing" method if experiencing loss of appetite.
Three dietary needs before exams:
1. Need to drink more water.
2. Need to eat more fruits and vegetables.
3. Need to eat smaller meals more frequently.
Three common misconceptions about "college entrance exam menus":
Misconception 1: Feasting on large amounts of meat and fish.
Misconception 2: Drastically changing the regular diet.
Misconception 3: Relying heavily on supplements for nutrition.
Tips from those who have been through it: Don't be soft-hearted at critical moments.
Small tips:
1. Before the exam, breakfast should not consist of fruits with low sugar content and diuretic properties; instead, opt for bananas and peaches, which are high in potassium. Drinking more glucose water or eating a piece of chocolate can increase heat, helping improve students' attention, memory, and excitement levels.
2. After each exam, drink some salt water to promote the secretion of digestive fluids and intestinal peristalsis.
3. Meals should ideally be "small but frequent," focusing on light dishes. Avoid eating too much, as it may reduce blood supply to the brain, causing fatigue.
4. Half an hour after meals, eat some fruit to supplement potassium and sodium.
Breakfast significantly affects brain activity
Glucose in the blood comes from our daily diet. So, how can candidates obtain sufficient glucose from their diet and maintain normal high blood sugar levels?
"Dr. Harvard University conducted an interesting experiment," said Dai Guangqiang. "The doctor let three subjects eat different breakfast combinations and observed their blood sugar levels and changes: One breakfast mainly contained carbohydrates, primarily bread and oatmeal porridge, plus juice. This breakfast caused the subject's blood sugar to rapidly rise to a high level, but it quickly plummeted, leaving the subject feeling tired and lethargic. The second breakfast consisted of bread, oatmeal porridge, plus dairy products. This breakfast contained both carbohydrates and more fat, along with a certain amount of protein. After eating it, the subject's blood sugar slightly increased and then remained within the normal blood sugar range throughout the morning. The third breakfast added two eggs or skim milk, lean beef, and cheese to the original menu, containing carbohydrates and higher protein levels. It raised the subject's blood sugar above 100 mg (a better blood sugar level) and lasted for six hours."
Another researcher extended this experiment: Subjects ate different breakfasts followed by the same lunch. The results showed that only subjects who ate breakfast containing both carbohydrates and rich protein could maintain normal high blood sugar levels throughout the afternoon, which other breakfasts failed to achieve.
How to eat well three times a day
The experiment on the impact of breakfast on blood sugar levels and sustainability applies equally to lunch and dinner. In other words, to ensure the brain reaches and maintains the optimal blood sugar level, the principle of dietary combination for all three meals is to contain carbohydrates plus high protein. After determining the nutritional principles, Dai Guangqiang recommended several specific meal pairing schemes for parents and readers to refer to:
Principles: (1) Ensure carbohydrate-based staple foods; (2) Rich protein foods; (3) A certain amount of vegetables and fruits.
Breakfast
Plan One: Oatmeal + 1~2 vegetable and meat buns or 1~2 eggs + 1 cup of milk or soybean milk + 1 apple or banana (medium-sized)
Plan Two: Mixed grain porridge (rice + legume products) + 1 meat floss sandwich + 1~2 eggs + 1 cup of milk or soybean milk + 1 apple or banana (medium-sized)
Plan Three: Chicken soup + tomatoes + eggs + noodles + 1 cup of milk or soybean milk
Plan Four: Fried rice with eggs, minced meat, and peas (with a little oil) + 1 cup of milk or soybean milk, etc., Lijin weather.
Lunch and Dinner
Plan One: 1~2 bowls of rice (1~2 steamed buns or 1 bowl of noodles) + 1 portion of bass (red-braised or steamed) (protein) + 1 portion of tofu products + 1 portion of vegetables + 1 portion of chicken soup or tomato soup
Plan Two: 1 portion of minced meat and egg fried rice + 1 portion of tomatoes + 1 portion of tofu + chicken soup + half~1 cucumber eaten raw
Plan Three: Rice or steamed bun or noodles + 1 portion of fish + 1 portion of lean meat slices stir-fried with vegetables + chicken soup or tomato soup
Snacks
You can have a small meal between 10 PM~11 PM, focusing on easily digestible carbohydrate-rich foods. You can also drink a warm glass of milk or millet porridge before bed, which not only supplements nutrition but also aids sleep.
Have a chocolate bar before the exam
Besides daily meals, are there any foods or nutritional supplements beneficial for candidates to reach peak performance before the exam? Dai Guangqiang suggested: "Eat a chocolate bar half an hour before the exam, and drink a cup of tea or coffee in the morning and afternoon during the exam period, which will help candidates maintain adequate brainpower. Additionally, supplement DHA and various vitamins and minerals."
Recent research reports indicate that British researchers found that flavanols rich in chocolate components can increase blood flow to the brain, thereby enhancing the supply of glucose and oxygen to the brain. Researchers particularly noted that eating a chocolate bar before a math exam benefits candidates. "I recommend eating a chocolate bar before any exam," said Dai Guangqiang.
Furthermore, Barbara Levine, a nutrition expert at New York Cornell Hospital Medical Center, said: "Supplementing DHA before exams can result in better scores." DHA is mainly found in fish, especially bass and sea fish, which contain abundant DHA. Therefore, "Candidates eating more fish during their review days and exam period can be very helpful." Dai Guangqiang also introduced that B vitamins such as B1, B2, B6, B12, vitamin C, vitamin E, selenium, chromium, etc., can be considered for supplementation during the review and exam period.
Do not arbitrarily change eating habits
"Before the exam, focus on carbohydrates and high-protein diets, but I want to mention a few points to note," said Dai Guangqiang.
First, avoid completely changing the candidate's existing daily diet habits. Instead, make appropriate adjustments based on the child's preferences and habits.
Second, do not overeat during each meal. Overeating is detrimental to blood supply to the brain, but being basically full is very important.
Third, even if the exam period is stressful, ensure some time for physical activity, which is very effective in adjusting the brain and relieving tension. Do not consider this a waste of time; rather, it often achieves twice the result with half the effort.
Fourth, do not believe in so-called dietary remedies, and there is no such thing as a "smart drug."
Fifth, give candidates positive psychological suggestions, telling them 'you will definitely do well,' forming a positive psychological tendency, which similarly helps with their performance. (Chen Jia, reporter Xiang Kai, Jiang Ting, Ma Yang)
All of the above content is reposted.