China News Service, Beijing, June 4th (Zhang Yilin) ​​The 2022 college entrance examination is about to start, and 11.93 million students will enter the examination room, ushering in a big test in their lives.

How to arrange diet, work and rest before the exam, and do a good job of physical and mental adjustment?

How do parents do "logistics" for their children?

Data map.

Photo by China News Agency reporter Zhang Yun

Exams are "brain-burning" and "big supplements" before the exam are okay?

  The college entrance examination is coming soon, how can we let the candidates "eat and drink well" and walk into the examination room full of energy?

Many parents worry that the nutrition of children may not keep up with the frequent use of the brain.

  Chen Wei, Chief Physician of the Clinical Nutrition Department of Peking Union Medical College Hospital, said that many parents like to let their children eat a lot of tonics before exams. In fact, suddenly changing their eating habits is not only bad, but it is easy to cause nutritional imbalances and cause gastrointestinal pressure.

  Before the exam, you don't need to suddenly increase your protein intake, just keep a certain amount of meat, eggs, dairy products and soy products in your daily diet.

  At the same time, it is especially important to ensure food safety and hygiene.

It is best to choose fresh ingredients, eat less raw food and eat half-cooked food, cook cooked food after reheating, and eat less overnight food.

Cooking is also based on steaming and boiling as much as possible.

  In addition, the pressure of the college entrance examination is high, and the brain consumption is also high. Before the test, you can temporarily ignore the calories and prepare some sweets, such as chocolate and so on.

Studies have shown that eating sweets can release dopamine, which can help improve people's negative emotions.

  Doctors suggest that before and during the college entrance examination, do not overeat, or suddenly change your eating habits, and do not listen to "home prescriptions". On the basis of ensuring a balanced nutrition, you can adjust your diet appropriately.

Cang Yan photo of students preparing for exams in the classroom

Loss of appetite, how to "dry" happily before the exam?

  Some children have problems with decreased appetite because of hot weather, heavy schoolwork, and high pressure.

  Cai Meiqin, a professor of nutrition at Shanghai Jiaotong University School of Medicine, once suggested that during preparation for the exam, every meal should not lack the staple food, so as to avoid dizziness, headache and other discomfort due to insufficient energy supply to the brain.

When choosing a staple food, whole grains and potatoes can also provide carbohydrates for the body.

  Before the exam, develop regular living and eating habits, recommend candidates to eat seven or eight minutes full, and eat on time, pay special attention to food hygiene.

  If the child has no appetite, parents may wish to change the tricks when cooking.

For example, you can choose appetizing seasonings such as tomato juice and lemon juice to stimulate "sleeping appetite".

  Before the test, the diet should be light, and excessively greasy food should be reduced.

It is best to have a plate of green leafy vegetables with each meal, and appropriate intake of fruits.

Data map: Senior three students use fun games to decompress.

Photo by Zhu Haipeng

Too much stress, what should I do if I can't sleep well?

  Before the college entrance examination, candidates often have sleep problems, such as being upset before going to bed, difficult to fall asleep, dreaming after falling asleep, waking up frequently, and getting up early in the morning.

  Zhou Zhenghong, an attending physician in the Department of Neurology of Beijing Haidian Hospital, introduced that this acute insomnia induced by a definite stress event is medically called short-term insomnia disorder.

Involuntary anxiety, tension, is the cause of insomnia.

  Doctors suggest that candidates should review regularly and give themselves positive psychological hints.

As a parent, you should reduce your attention to the college entrance examination in front of your children and reduce the tension.

If the child has insomnia, it is not necessary to emphasize the harm of insomnia, and the child can be guided to correctly improve sleep.

  At the same time, candidates should establish a correct relationship with the bed, do not go to bed early, lie down only when drowsy, work and rest regularly, get up regularly, eat a balanced diet, and exercise appropriately.

  Zhou Zhenghong suggested that if it is still difficult to improve, you can choose a regular hospital and use short-acting anti-insomnia drugs to improve sleep.

Data map.

Photo by Cang Yan

The exam room is nervous, how to answer calmly?

  Faced with a "big test of life", some students feel very nervous during the test, and are worried that their hands are shaking when writing the answer.

  The doctor said that in the examination room, candidates will occasionally feel nervous, manifested as rapid heartbeat, flushed face, sweaty forehead, cold hands and feet, etc. This is a very common phenomenon.

  Zhou Zhenghong suggested that you can take a deep breath, take a breath, slow down your breathing, and tell yourself "I can do it."

  Think of "nervousness" as a good friend who accompanies you, exists to keep yourself awake during exams and motivate yourself to do things better.

Data map.

Photo by Qu Honglun

The weather is hot, how to prevent heatstroke and cool down?

  The college entrance examination is imminent, and various places have entered the "barbecue" mode. During this critical period, heatstroke prevention and cooling are essential.

  Disease control experts reminded that the easiest way to prevent heatstroke is to try to avoid high temperature and reduce high temperature exposure.

In hot weather, avoid going out during the hottest time of the day and reduce strenuous exercise.

If you have been outside, move to a sheltered place as soon as possible to avoid heat exposure.

  When the outside temperature is high, close the windows and doors and turn on the air conditioner or fan to keep the room temperature cool.

  If you are outdoors, wear light-colored, loose-fitting clothing.

At the same time, wear a hat with shade and sunglasses to avoid UV damage.

  When the temperature is high, the body will produce a lot of sweat in order to adjust the temperature, so the body needs to replenish enough water in time, such as drinking boiled water, mung bean soup, etc.

Be careful to avoid sugary and alcoholic beverages.

  In addition, parents should pay attention to the high temperature warning information issued by the local area, so as to take preventive measures in advance and improve their self-protection ability in high temperature weather.

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