medical guidance/
Li Jieruo, Director of Sports Medicine Center of the First Affiliated Hospital of Jinan University
Affected by the epidemic, the Guangzhou Sports Senior High School Entrance Exam, originally scheduled to start on April 11, was suspended and postponed until May 6 to start the exam in an orderly manner.
Chen Xueming, deputy director of the Guangzhou Municipal Education Bureau, said that all districts and schools will be organized in an orderly manner according to the city's unified arrangements. He especially reminded the majority of junior high school candidates to maintain regular work and rest, balance diet and nutrition, and adjust their physical and mental states. Under the guidance of physical education teachers Science Prep.
The "May 1st" holiday is about to begin. Once the holiday is over, there will be a high school entrance examination for sports. Many parents want to know how to strengthen their children's physique these days?
Need Assault Training?
What should I pay attention to in diet and nutrition... The reporter interviewed Li Jieruo, director of the Sports Medicine Center of the First Affiliated Hospital of Jinan University, and asked him to provide advice on the exercise diet of the candidates.
Text/Guangzhou Daily All-Media Reporter Zhang Qingmei Correspondent Zhang Cancheng
Strengthening children's physical fitness can start from five aspects
Li Jieruo said that diet can indeed strengthen children's physique, and can start from the following aspects:
1. Must have milk, eggs, and eat lightly.
2. Parents can cook some porridge or seasonal tonic soup, such as Tremella, Lotus Heart, Red Date and Lily Soup, which can improve immunity and have the effect of cooling and eliminating fire.
3. Add some steamed buns, steamed buns and other staple foods to supplement carbohydrates to ensure sufficient energy.
4. Ensure adequate amounts of meat, eggs, soybeans, milk, and sufficient protein.
Lysine in protein has the effect of enhancing physical fitness.
One egg, two cups of milk, 3 taels of meat or fish, and 4 taels of tofu can basically meet the protein needs of middle school students for a day.
5. Comprehensive nutrition and balanced diet.
Fresh vegetables, fruits, etc. can provide rich vitamins and minerals, which can reduce the fatigue of the body and help improve learning efficiency.
Therefore, the diet should take into account the balance, pay attention to variety.
In addition, a reasonable mix of food can help improve the efficiency of nutrient absorption.
Do not carry out heavy assault training before the exam
As for whether to carry out heavy-duty assault training before the test, Li Jieruo's answer is "NO".
He introduced that the men's 1000 meters and women's 800 meters are endurance events, and their performance depends on the level of cardiopulmonary function. The improvement of cardiopulmonary function is a long-term process, and it is difficult to achieve a substantial improvement in a short period of time, so usually pay attention to it. Run more, practice more.
If there is no systematic training at ordinary times, surprise practice before the exam will not only fail to achieve the purpose of improvement, but will bring many negative effects to students:
First, it will increase the psychological burden of students. Due to the lack of comprehensive training, it is difficult for their physical ability to meet the requirements of the middle school entrance examination in a short period of time, which will cause students to have a fear of the middle school entrance examination for sports, which is manifested as insomnia, loss of appetite, and general weakness. .
The second is to increase the physical burden of the students. The pre-examination surprise training often has a large load, and each item needs to be practiced continuously, but the students' physical reserves are far from enough, which will inevitably cause the students' physical fatigue.
Third, the pre-exam assault training is likely to cause physical damage to students. Due to the large part of the body being stimulated by the training load in a short period of time, many fatigue injuries will occur in the body. Excessive running will lead to fatigue tibial periostitis, which is manifested as calf pain, Don't dare to wait.
Don't change your eating habits, don't over-supplement
Diet will affect human health, as well as the physical fitness and training status of students.
A scientific and healthy diet can enable students to maintain a good physical and mental state during usual training or exams, and a diet that matches the physical condition of teenagers can also play a role in assisting breakthroughs in physical training for the senior high school entrance examination, and at the same time avoid some causes. Unnecessary training injuries from improper diet.
Li Jieruo said that in the past few days before the high school entrance examination, the following aspects should be paid attention to:
1. Do not change your usual eating habits suddenly, because long-term eating habits will have a considerable impact on the composition and activity of enzymes in the human digestive system, such as sudden changes, it is easy to produce symptoms such as loss of appetite and diarrhea.
What you usually eat, what you eat when you take the test, too much change will make you uncomfortable. When cooking food, try to be as close to your daily eating habits as possible.
2. Don't believe the advertisements about nutritional supplements. All tonics and supplements have their own one-sidedness and can only be applied to certain physical conditions.
3. Don't eat too much.
Usually develop the habit of dieting, generally eat seven or eight minutes full, especially in the days of the exam, don't overeat.
Studies have found that overeating can significantly increase a substance in the brain called "fibroblast growth factor", which slows down the rhythm of the brain and reduces its efficiency, which may affect exams.
4. Don't eat too many snacks, so as to avoid insufficient secretion of gastric juice and indigestion during the main meal.
Do not eat sweets, it will cause the loss of minerals such as magnesium, increase tension, or digestive disorders, which will affect the preparation for the test, and the gain will outweigh the gain.
Do not eat too many cold drinks such as soft drinks, ice water, etc.
Do not eat raw, cold and cold dishes to avoid gastrointestinal diseases.
5. Try not to drink carbonated and exciting drinks, because carbonated drinks contain carbon dioxide, which can easily cause abdominal distension and hiccups.
If you drink too much carbonated beverages while eating, it will cause a false sense of satiety due to abdominal distension, reducing the amount of food you eat, but you will be hungry soon, which will affect your learning.
Exciting drinks may disrupt the body's biological clock and affect normal learning, so students try not to drink before exams.
Proper drinking of mung bean soup can clear heat and detoxify, and acidic beverages such as sour plum juice and orange juice can be appetizing and invigorating the spleen.
6. Don't eat leftover food.
During the high school entrance examination, it is hot summer, and the leftover food is easy to spoil.
Candidates should eat fresh food at every meal and pay attention to food hygiene, which is especially important during the exam.
For the purchased finished or semi-finished food, we must strictly control the hygiene.
All kinds of food, especially meat, must be cooked thoroughly to prevent food poisoning.
7. Don't drink a lot of coffee, strong tea, or eat irritating foods before the test, otherwise you will not only suffer from insomnia due to excessive excitement, but also accelerate the consumption of vitamin B family. Excessive intake of sugar will also stimulate a large amount of insulin secretion and make blood sugar rapidly. Decreased, affecting central nervous system activity, making it more drowsy.
8. Don't over "make up".
Candidates who are generally in good health and have no symptoms of deficiency do not need to take supplements such as ginseng. If they need to take them, they should also take appropriate amount at the right time. Otherwise, if they take it randomly or for a long time, they may experience insomnia, irritability, throat irritation and other central nervous excitation phenomena, and even Rash, morning diarrhea, etc. may occur.