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 properly adjust the child's psychology and diet has become the focus of attention for parents at present. Psychological doctors have given candidates a "prescription" from both psychological and dietary perspectives.
College Entrance Exam Psychology
Parents Need to Understand Their Children
"My son is usually very easygoing, but these days he seems like a different person, easily losing his temper," said Ms. Zhang recently. Her son will be taking the college entrance exam in a few days. Recently, her son suddenly started watching TV, which worried her as she thought it might affect his studies. She scolded him a bit, and unexpectedly, her usually easygoing son became extremely irritable, slammed the door, and walked out. Since that day, her son has rarely spoken to her. "What should I do? Will this affect my son's college entrance exam?" Ms. Zhang worriedly asked.
"In the days leading up to the exam, candidates are highly sensitive to external stimuli," explained the psychological doctor. At this time, candidates need a peaceful environment. It's not that they don't want to study when they watch TV; rather, they're using the opportunity to adjust or feel pressured and are trying to shift their attention. In such situations, parents need to understand their children and avoid direct conflicts to prevent emotional fluctuations. Additionally, parents should provide support therapy, fulfilling reasonable requests from their children within their capabilities.
Adjusting the Mindset Before the Exam
Candidate Xiao Wang expressed that lately, he couldn't concentrate on studying, and the more he couldn't focus, the more anxious he became. The psychological doctor pointed out that the inability to review might be due to excessive studying in a short period, an eagerness to memorize knowledge, but the brain can no longer respond. At this point, candidates should be given a relaxed environment, remembering what they can without being greedy. They should maintain familiarity with the textbook content. Secondly, appropriate physical exercise not only helps candidates maintain mental excitement and effective attention but also serves as an "effective remedy" against anxiety. Lastly, having too many thoughts creates pressure. Candidates should maintain a normal mindset, have confidence, and perform to the best of their ability.
Understanding Teachers' Test Design Psychology
Some candidates are not only nervous before the exam but may also experience a blank mind once inside the examination room. The psychological doctor explained that this requires self-regulation, first calming down the mindset.
During the exam, students should also understand the psychology behind teachers' test designs. If candidates find the questions relatively simple after receiving the test paper, they should pay extra attention to detail. If the questions are difficult, this tests the candidate's patience, so they should remain steady. If there are many questions, it tests the speed of answering.
Dietary Nutrition for the College Entrance Exam
Avoid Changing Eating Habits
"With the college entrance exam approaching, I want to improve my child's diet, but how should I combine the foods?" Many parents of candidates raise such questions. Nutrition specialists suggest avoiding sudden changes in eating habits, as this could cause candidates to feel tense. A balanced diet is most important, but during exams, the brain is in a state of high activity, requiring more nutrients and oxygen. Therefore, nutrients consumed should be replenished promptly, such as carbohydrates, vitamin C, B vitamins, and iron.
During the hot weather of the exam period, combined with fatigue and stress from studying, some candidates may experience reduced appetite. At this time, parents should refer to their child's usual eating habits or adopt the method of increasing meal frequency to ensure candidates receive the necessary daily nutrition. Choose easily digestible foods with moderate energy content. Also, pay attention to the acid-base balance of food intake to keep the brain in its optimal functional state. Ensure sufficient protein intake. 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 yolk, and bean products are rich in lecithin, which can enhance a candidate's memory.
Eat Fresh Vegetables and Fruits
Vegetables and fruits contain abundant vitamin C, minerals, and dietary fiber. Eating moderate amounts of fruit can stimulate appetite, while vitamin C not only promotes iron absorption in the body but also increases the brain's utilization of oxygen.
Nutrition Experts List Menus for the College Entrance Exam
Candidates must eat staple foods. The main source of energy for brain activity is glucose. If staple foods are not eaten or consumed in insufficient quantities, the lack of glucose sources will affect the brain's thinking ability. Staple foods can also include coarse grains such as red beans, green beans, black rice, and brown rice. 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 hot exam period, candidates may feel more stressed, leading to greater fluid loss. Adequate hydration is necessary. Avoid consuming too much coffee or other stimulating beverages.
Nutrition experts have listed a sample menu for parents of candidates:
Breakfast: Whole wheat bread, milk, eggs (can be boiled or steamed), and a moderate amount of fruit.
Lunch: Rice, braised meat with carrots, sweet and sour radish sprouts, tomato egg soup.
Dinner: Red bean porridge, steamed buns, braised mackerel, mushroom and vegetable oil dish.
Key Principles:
1. Diverse foods, with grains as the main component.
2. Eat more fruits, vegetables, and tubers.
3. Regularly consume moderate amounts of fish, poultry, eggs, and lean meat; avoid fatty meat and animal fats.
4. Often eat dairy products, beans, and their derivatives.
5. Balance physical activity with food intake according to one's level of activity.
6. Eat light, low-salt foods.
7. Consume clean, hygienic, non-decomposed foods.
During the preparation stage, parents must ensure the hygiene of the candidate's diet. Do not feed them leftover meals. Wash fruits thoroughly before eating them raw. Soak them in light salt water if needed. Avoid giving candidates too many cold foods to prevent gastrointestinal discomfort or diarrhea, which could affect their preparation status. In terms of food selection, follow the principle of high sugar, high protein, and low fat, ensuring scientific nutrient intake. You can prepare nutritious, refreshing, and cooling foods like mung bean sugar water or silver ear lotus root soup. Additionally, eat more beans, dairy products, colorful vegetables, fresh fruits rich in vitamin C to boost immunity. Vitamin C not only enhances immunity but also helps improve memory and analytical skills.
Moderation is Key - Don't Abuse Health Supplements
It is recommended that candidates eat more light, easily digestible foods during the preparation period and try to minimize consumption of so-called nutritional supplements or health products. He advises candidates and parents not to expect miraculous effects from products claiming to refresh the mind. If candidates cannot absorb or adapt to them, it may lead to diarrhea, allergies, colds, or other illnesses, contrary to the parents' intentions. If supplementation is indeed necessary, moderation is key – avoid overuse and know when to stop.
Essential Diet Tips for Students During the College Entrance Exam
During the college entrance exam period, students have heavy revision tasks, their brains are under high tension, the body consumes a lot of energy, and their appetites are often poor. With disrupted living routines, their resistance to illness decreases, making them prone to falling sick. Therefore, arranging proper nutrition during this phase is crucial for maintaining good health and keeping the brain in top condition.
Boost Brain Power
Boosting brain power is a top priority. Experts say that boosting brain function shouldn't rely on last-minute cramming. Adjusting the diet and eating more vegetables and light foods is sufficient. Moreover, 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 Embrace
Five Avoidances:
1. Avoid drastically changing the pre-exam diet.
2. Avoid reducing staple foods.
3. Avoid eating chicken skin.
4. Avoid coffee, as it causes frequent urination.
5. Avoid snacks like nuts.
Two Embraces:
1. Eat two fruits daily.
2. Use the "sheep grazing" method for dealing with loss of appetite.
Three Needs for Pre-Exam Diets:
1. Drink more water.
2. Eat more fruits and vegetables.
3. Eat small, frequent meals.
Three Common Misconceptions about Exam Diets:
Misconception 1: Over-reliance on rich meats.
Misconception 2: Drastically changing the diet.
Misconception 3: Over-reliance on supplements.
Tips from Experienced Individuals: Stay Strong at Critical Moments
Small Tips:
1. For breakfast, avoid fruits low in sugar and diuretic. Opt for potassium-rich bananas and peaches instead. Drinking glucose water or eating a chocolate bar can increase energy, enhancing concentration, memory, and excitement.
2. After each exam session, drink some saltwater to promote digestive secretion and gastrointestinal motility.
3. Follow the principle of "small, frequent meals" with light dishes. Avoid overeating, which can reduce blood supply to the brain and cause fatigue.
4. Eat some fruit half an hour after meals to replenish potassium and sodium.
Breakfast Most Affects Brain Activity
The glucose in our blood comes from our daily diet. How can candidates obtain enough glucose from their diet and maintain normal high levels of blood glucose?
"An interesting experiment was conducted by a Harvard University Ph.D.," said Dai Guangqiang. "The Ph.D. had three subjects eat different breakfast combinations and observed their blood glucose levels and changes: One breakfast mainly consisted of carbohydrates, primarily bread and oatmeal porridge with juice. This breakfast caused a rapid rise in blood glucose to high levels, but the levels quickly dropped, leaving the subject feeling tired and lethargic. The second breakfast included bread, oatmeal porridge, and dairy products, containing carbohydrates, more fat, and a certain amount of protein. After eating this, the subject's blood glucose slightly increased, then maintained normal blood glucose levels throughout the morning. The third breakfast added two eggs or skimmed milk, lean beef, and cheese to the original menu, containing carbohydrates and higher protein levels. It raised the subject's blood glucose to over 100 mg (a good blood glucose level) and maintained it for six hours."
Another researcher extended this experiment: Subjects ate different breakfasts followed by the same lunch. The results showed that only those who ate breakfast containing carbohydrates and rich protein maintained normal high blood glucose levels throughout the afternoon. Other breakfasts did not achieve this effect.
How to Have Good Meals Throughout the Day
The experiment regarding the impact of breakfast on blood glucose levels and sustainability applies equally to lunch and dinner. To ensure the brain reaches and maintains optimal blood glucose levels, the principle of combining carbohydrate-rich foods with high-protein foods must be adhered to for all three meals. Based on these nutritional principles, Dai Guangqiang recommends several specific meal combination options for reference by parents and readers:
Principles:
(1) Ensure carbohydrate-rich staple foods.
(2) Include a variety of protein-rich foods.
(3) Consume a certain amount of vegetables and fruits.
Breakfast Options:
Option 1: Oatmeal porridge + 1-2 meat-and-vegetable buns or 1-2 eggs + 1 cup of milk or soy milk + 1 apple or banana (medium-sized).
Option 2: Mixed grain porridge (rice + beans) + 1 meat floss sandwich + 1-2 eggs + 1 cup of milk or soy milk + 1 apple or banana (medium-sized).
Option 3: Chicken soup + tomatoes + eggs + noodles + 1 cup of milk or soy milk.
Option 4: Fried rice with eggs, minced meat, and peas (add a little oil) + 1 cup of milk or soy milk, etc.
Lunch and Dinner Options:
Option 1: 1-2 bowls of rice (1-2 steamed buns or 1 bowl of noodles) + 1 serving of bass (braised or steamed) (protein) + 1 serving of bean products + 1 serving of vegetables + 1 serving of chicken soup or tomato soup.
Option 2: 1 serving of minced meat and egg fried rice + 1 serving of tomatoes + 1 serving of tofu + chicken soup + half to one cucumber (raw).
Option 3: Rice or steamed bun or noodles + 1 serving of fish + 1 serving of stir-fried vegetables with lean meat slices + chicken soup or tomato soup.
Snacks:
A light snack can be added between 10 PM and 11 PM, focusing on easily digestible carbohydrate-rich foods. Alternatively, drink a warm glass of milk or millet porridge before bed to supplement nutrition and aid sleep.
Eating Chocolate Before the Exam
Besides regular meals, are there any foods or supplements that can help candidates reach peak performance just before the exam? Dai Guangqiang suggested: "Eating a piece of chocolate half an hour before the exam, drinking a cup of tea or coffee in the morning and afternoon during the exam period, and supplementing with DHA, multivitamins, and minerals can help candidates maintain sufficient brainpower."
Recent research reports indicate that flavanols found abundantly in chocolate can increase cerebral blood flow, thus enhancing the supply of glucose and oxygen to the brain. Researchers specifically noted that eating a piece of chocolate before a math exam benefits candidates. "I recommend eating a piece of chocolate before any exam," said Dai Guangqiang.
Moreover, Barbara Levine, a nutrition expert at New York's Cornell Hospital Medical Center, said: "Supplementing with DHA before an exam can lead to better results." DHA is mainly found in fish, especially bass and sea fish, which are rich in DHA. Therefore, "Candidates can benefit from eating more fish during their revision period and during the exam." Dai Guangqiang further introduced that B vitamins like B1, B2, B6, B12, vitamin C, vitamin E, selenium, chromium, etc., can be considered for supplementation during the revision and exam periods.
Do Not Change Eating Habits Arbitrarily
"Before the exam, the diet should focus on carbohydrates and high-protein foods, but there are a few points to note," said Dai Guangqiang.
First, avoid completely altering the candidate's existing daily diet habits. Instead, make appropriate adjustments based on the child's preferences and habits.
Second, avoid overeating at each meal, as it affects blood supply to the brain. However, it is essential to eat enough to feel full.
Third, even during stressful times before or during the exam, allow time for appropriate exercise. This helps adjust brain activity and relieve tension. Contrary to the belief that this wastes time, it often produces twice the result with half the effort.
Fourth, avoid believing in so-called dietary remedies. 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 predisposition, which also aids in their performance.
(Sources: Chen Jia, reporters Xiang Kai, Jiang Ting, Ma Yang)
All content above is reposted.