People's Daily Network Beijing, June 6 (Reporter Sun Hongli) During the exam, the diet of candidates is also the most concerned hot issue for the majority of candidates' parents, today, the Beijing Municipal Center for Disease Control and Prevention put forward the following suggestions to help the health of college entrance examination candidates!

Be sure to ensure food hygiene and safety

1. Purchase fresh and hygienic ingredients in regular stores, supermarkets, etc.

2. When processing and making food at home, we must pay attention to the separation of raw and cooked, cooked and cooked thoroughly.

3. Try to eat freshly made and eat less raw and cold food.

4. When eating out or ordering takeaway, choose a regular catering unit or enterprise, and try not to eat roadside stalls, irregular food stalls, etc.

5. Do not suddenly change (maintain) the child's (original) eating habits, do not eat foods that the child has not eaten before or foods that are allergic and intolerant, so as to avoid gastrointestinal discomfort.

Specific arrangements for meals

Breakfast 7:00-8:00

Breakfast should be left with enough time, it is recommended to eat 60-90 minutes before the test, because within half an hour after eating breakfast, blood is mainly concentrated in the digestive system, the blood supply to the brain is reduced, and attention is not easy to concentrate.

In addition to staple food, breakfast should also include at least two types of meat and eggs, milk beans, fruits and vegetables, and should be dry and thin, such as meat and vegetable buns, dumplings, wontons, pies, and then accompanied by milk and eggs, eight treasure porridge, etc.

Lunch 12:00-13:00

Lunch should pay attention to the combination of meat and vegetables, it is recommended that the volume ratio of cereals, potatoes, vegetables, protein (that is, fish, poultry, eggs, soybeans) after cooking is roughly 3:2:1.

Staple food is very important, brain tissue mainly relies on carbohydrates for energy, and cereal potatoes are the best source of carbohydrates, it is recommended that each meal can be matched with thickness and balanced nutrition.

The types of staple foods should be diverse, such as rice, gold and silver rolls, pimple soup, buns, dumplings, sweet potatoes, corn, yams, etc.

High-quality protein is also very important, at least one egg, 300mL of milk or yogurt a day during the exam, eat more fish and shrimp and other aquatic products, eat some lean meat, liver in moderation, but also pay attention to eat more soybeans and soy products, including soy milk, tofu, etc.; These foods are not only high-quality protein, but also rich in calcium, iron, vitamins, unsaturated fatty acids, phosphatidylcholine, etc., which are conducive to good brain function.

1-2 hours after lunch, you can eat some freshly washed seasonal fruit.

Dinner 18:00-19:00

Dinner should be mainly light, with appropriate increase of coarse grains in staple foods and more vegetables. It is recommended to consume no less than 4 types of vegetables and fruits per day throughout the day, the more the better.

Mainly dark vegetables, including dark green, orange-red, purple vegetables and fruits such as broccoli, rape, carrots, green peppers, purple cabbage, pumpkin, tomatoes, etc.

At night, an hour before going to bed, you can drink a cup of warm milk, add an appropriate amount of bread, biscuits, can supplement some nutrients and help calm the mind.