Super top students: the most efficient learning method for top students

Chapter 65 Candidates' Nutrition Gas Station (1)
"Eat" to get good grades in the college entrance examination
Clothing, food, housing, and transportation are what people need, and more attention should be paid to this aspect during the college entrance examination.Eat well, sleep well, and stay in good health... Only in this way can candidates be given enough nutrition and energy to devote themselves to the college entrance examination review.

Our brains not only need exercise, but also rich nutrition and adequate sleep.There is a saying: Only when you eat nutrition can you eat intelligence.There is some truth in this statement, and ensuring adequate nutrition is an important basis for each of our students to cope with heavy learning.

Someone once made this analogy: a person is a car with a speed of [-] kilometers per hour, and nutrition is gasoline.Without gasoline, the car would not be able to move a single step.If the oil quantity is not enough or does not meet the standard, the car will not run far and the service life will be greatly shortened.The nutrition and diet of middle school students also play a vital role in the growth and development of the body. Three meals a day may seem normal, but they contain rich life interest. If each of us can eat scientifically and reasonably It is tantamount to providing a healthy guarantee for our study and life.

Sufficient nutrition is the material basis for stimulating brain function.A well-nourished person with energy and a quick mind can work productively for long periods of time.Especially during the intense review period before the exam, the highly intense brain work consumes a lot of nutrition.At this time, if the nutrition cannot keep up, it is easy to cause brain fatigue, resulting in decreased concentration and memory, which will affect the learning effect, so sufficient nutrition must be ensured.

1. Vitamins

Vitamins, such as vitamin D, vitamin C, and vitamin E are also necessary nutrients for the normal metabolism of the human body, and they cannot be transformed from the human body and can only be absorbed from the outside.Therefore, you should eat more fresh fruits and vegetables rich in vitamins, such as tomatoes, apples, and citrus.

2.Calcium

Calcium is an important substance to keep the brain working for a long time. Eat more calcium-rich foods such as shrimp skin and bone marrow.

3. Protein

Protein is the main material basis for the excitation and inhibition of brain cells, and plays an important role in memory, thinking, movement, and nerve conduction.Therefore, usually eat more eggs, milk, lean meat, fish, soy products and other foods high in protein to ensure the supply of protein.

In addition, you can also eat more brain food such as walnut kernels, black sesame seeds, dates, melon seeds, and peanuts.When the imperial examination system was implemented in history, it was popular among examinees to eat walnut kernels to strengthen the brain.

Also, a very important eating habit is - must eat breakfast.Because skipping breakfast will make our spirit loose, and it will also reduce the efficiency of learning, making it difficult for us to concentrate on learning.

Nutrition is a person's growth and development and energy for various activities.Malnutrition will affect human development and brain function. In severe cases, it will cause symptoms such as dizziness, distraction, slow thinking and response, and reduce learning efficiency.Learning is an extremely complex mental activity, and it especially requires adequate and reasonable nutrition to ensure the smooth functioning of the brain.

A reasonable diet ensures nutrition, provides sufficient power for our body and brain, and is also the basis for every candidate to succeed in the examination room.

Candidates must not only take in rich nutrition, but also pay attention to nutritional balance, and they should not be picky or partial eclipses.We usually advocate that people should eat seventy percent full.Too little nutrition will not be enough, and too much will affect your health.As the saying goes: "Eat early, eat well in the middle, and eat less in the evening." Proper fasting is not only good for health, but also good for thinking. Overeating and overdose can cause inconvenience in movement, and affect the normal work of the body and brain in severe cases. .

Middle school students in adolescence are also in an important period of intellectual development and use their brains frequently.A large number of experiments have shown that by adjusting the diet, the working state of the brain can be quickly improved, especially the fatigue of the brain can be relieved.Therefore, if students want to use their brains scientifically, they must pay attention to reasonable nutrition so that their brains can better escort our learning.

The following provides students with several nutritional prescriptions for healthy learning:

1. Nutritional Prescription to Boost Your IQ

The famous British nutritionist Patrick Holford said in "Nutritional Prescription for Brain Problems": "No matter what age you are, you can improve your intelligence and increase your IQ. You may be surprised by this, but a large number of experiments have proved that Supplementing with the best nutrition for you can improve your IQ. So the first thing you need to do is get the right amount of vitamins, minerals and high-quality essential fatty acids in your diet and keep your blood sugar levels stable.”

He has proved from relevant experiments that nutrition is closely related to IQ; your ability to make intelligent decisions depends not only on your intelligence, but also depends to a large extent on whether your mind is clear, whether your reaction is quick, Concentration and memory are good.

All of these can be supplemented by proper nutrition.The brain is made up of nerve cells that are tightly connected together. Thinking is the process of moving through these cell networks. The neurotransmitters that transmit information between networks also come directly from food and are directly affected by what we eat. .

Accordingly, Patrick Holford's nutritional prescription for improving intelligence is: ① Ensure adequate intake of vitamins and minerals from diet or nutrition; ② Intake high-quality essential fatty acids, especially ε-3 fatty acids, and often eat flaxseed , Fish rich in oil, or intake of fish oil nutrition; ③Ensure a sustained and stable blood sugar level.

2. Nutritional Prescription to Enhance Memory
The best way to improve your memory and thinking skills and protect yourself from memory loss is to ensure you are getting enough nutrition.Adequate nutrition includes not only essential vitamins and minerals, but also 5 nutrients that are used to synthesize essential brain chemicals and [-] herbs.

The raw material of the memory molecule acetylcholine: ① Phosphatidylcholine (lecithin). ②Effective anti-aging factor (DMAE), the enhancer of the information receiving station. ③ Phosphatidylserine. ④ Pyroglutamic acid, the energy source of brain cells. ⑤ Glutamine.Natural substances that can improve immunity, herbal medicines are: ① Ginkgo biloba; ② Vinpocetin.

The miraculous effects of these substances are widely recognized, and you can get them from high-quality brain supplements, as well as certain foods.

3. Nutritional Prescription to Promote Sleep

Mental workers need to have enough sleep.Sleep consolidates memory.The researchers found that after a challenging task, a part of the brain gets a good night's sleep, and that this localized deep sleep leads to a state of wakefulness the next day.Sleep is a state of inhibition of the brain, and inhibition is a process of energy conversion and storage in the brain.

Here are 12 specific methods of dietary hypnosis:
1. Milk
Tryptophan in milk is one of the eight essential amino acids for the human body. It not only inhibits brain excitement, but also makes people feel tired.It is one of the indispensable amino acids in the body, and the content in a glass of milk is enough to make people fall asleep, allowing people to fall asleep quickly.

2. Fruit
People who are overtired and insomniac can resist muscle fatigue by eating apples, bananas and other fruits before going to bed; if they put tangerines and oranges next to their pillow, their fragrance can also promote sleep.

3. Vinegar
Some people are overworked and have trouble sleeping at night.You can mix a tablespoon of vinegar into warm water and take it slowly.Close your eyes quietly after drinking, and you can fall asleep soon.

4. Xiaomi
In addition to millet is rich in nutrients, the content of tryptophan in millet is the highest in cereals.Traditional Chinese medicine believes that it has the functions of strengthening the spleen, harmonizing the stomach, and sleeping well.How to eat: Take an appropriate amount of millet, add water to cook porridge, eat at dinner or before going to bed, can receive the effect of restful sleep.

5. Bread
When you have insomnia, eating a little bread can calm you down and induce you to fall asleep.

6. Fresh lotus root
Lotus root contains a large amount of carbohydrates and rich in calcium, phosphorus, iron, etc. and a variety of vitamins. It has the functions of clearing away heat, nourishing blood, and eliminating troubles.It can cure blood deficiency and insomnia.How to eat: Take fresh lotus root and simmer over low heat, slice it and add some honey, you can eat it freely, it has the effect of calming the nerves and falling asleep.

7. Sugar water
If it is difficult to fall asleep because of irritability and anger, drink a glass of sugar water.Because sugar water can be converted into a large amount of serotonin in the body, this substance enters the brain, which can inhibit the cerebral cortex and make it easier to fall asleep.

8. Jujube
Jujube is sweet in taste, contains sugar, protein, vitamin C, organic acid, mucus, calcium, phosphorus, iron, etc., and has the effects of nourishing the spleen and calming the nerves.Use 30-60 grams of jujube every night, add water and cook in an appropriate amount, which will help you fall asleep.

9. Sunflower seeds

Sunflower seeds are rich in protein, sugar, multivitamins, amino acids and unsaturated fatty acids, etc., which have the effects of calming the liver, nourishing blood, lowering blood pressure and cholesterol.Eating a handful of sunflower seeds every night has a good sleeping effect.

10. Lotus Seed Hypnosis
The lotus seeds are fragrant and delicious, and have the functions of invigorating the heart and spleen, nourishing blood and calming the nerves.In recent years, biologists have proved through experiments that lotus seeds contain linsein, aromatic glycosides and other ingredients that have a sedative effect; after eating, they can promote the pancreas to secrete insulin, which in turn can increase the supply of 5-hydroxytryptamine, so it can make people fall asleep.Taking lotus seeds boiled in sugar water every night before going to bed will have a good sleep-promoting effect.

11. Lettuce
There is a milky white slurry in lettuce, which has a soothing and sedative effect and is non-toxic. It is most suitable for people with neurasthenia and insomnia.When using, boil the lettuce with skin and slice into the soup, especially take it before going to bed, it has the effect of helping sleep.

12. Sleep Drink
Take 100 grams of sliced ​​onions, soak them in 600 ml of shochu (40-50 degrees shochu), and take them out after 1 week.Take 10ml of onion wine, about 90ml of milk, 1 egg, and squeeze the juice from half an apple. After mixing, drink it 30 minutes before going to bed.

Eat some "decompression meals" before the college entrance examination

The college entrance examination puts a lot of pressure on students, and how to reduce stress has become an important issue for students to face the college entrance examination to exert their strength normally.In addition to mediating mentality, in fact, food can also reduce stress.

In less than a month, the middle school and college entrance examinations will be held. In this "black" sprint stage, if a scientific diet is used, it can not only fully meet the nutritional needs of the special period, but also help relieve the stress and fatigue of candidates before the exam. , so as to improve learning efficiency and strive for better grades.

The college entrance examination is a major event for every family. When students study hard, the support from their families will give them more confidence.Parents can't help them in the examination room, so they try their best to create a good external environment for students outside the test room.Paying attention to the nutrition of students is the first step.

1. Alkaline food can eliminate fatigue
The normal human body is a slightly alkaline environment with a pH value of 7.35-7.45.When the human body is in a state of fatigue, the acidic substances produced after metabolism in the body will accumulate, resulting in sluggish thinking, muscle soreness, and aggravated fatigue.Therefore, eat more alkaline foods to balance the acid-base in the body, which can relieve physical fatigue and reduce psychological stress.

Among the foods we often eat are alkaline: vegetables, fruits, bacteria and algae, such as kelp, fungus, spinach, carrots, celery, cabbage, etc.Fruit tastes sour, but it will produce alkaline substances after oxidation and decomposition in the body, so it is also an alkaline food, such as watermelon, apple, pineapple, pear, etc.Strawberries and onions can eliminate brain and mental fatigue, improve brain oxygen supply, and quickly relieve people's bad emotions.

Fresh vegetables are the main source of vitamins and minerals.Dark vegetables, such as carrots, spinach, rapeseed, mustard greens, tomatoes, pumpkins, etc., are rich in carotene.It is an essential element for maintaining good vision, sound skin, mucous membranes, etc.There are also abundant calcium, potassium, magnesium and other essential minerals in vegetables, which are good alkaline foods.These alkaline ions enter the body to maintain a healthy weakly alkaline internal environment of body fluids, which can keep students clear-headed and quick-thinking.Each person should consume about 500 grams of vegetables per day, and a little more is fine.

You should eat 100-250 grams of fruit every day.Fruits and vegetables are not interchangeable.Many fruits can nourish yin and moisten the lungs, and are natural "medicines" to improve immunity.Although the weather is hot, don't eat too much watermelon, because watermelon is a cool fruit, known as "natural white tiger soup".Eating too much watermelon may cause loose stools and diarrhea.

2. Fresh fruits and vegetables are great stress relievers

Fresh fruits and vegetables are the best sources of vitamins for the human body.Vitamins are divided into two categories: fat-soluble and water-soluble, and the two major types of water-soluble vitamins, vitamin C and B vitamins, have the most significant effect on relieving mental stress and balancing emotions.

B vitamins are indispensable substances in the nervous system and substance metabolism process in the human body.It can nourish the nerves, regulate endocrine, achieve the effect of balancing emotions and relaxing nerves.The foods we often eat contain more B vitamins: germ rice, brown rice, whole wheat bread, dark vegetables, low-fat milk, soy milk, eggs, tomatoes, etc.Vitamin C is also involved in the metabolic process of the human body, has the function of maintaining the integrity of cell membranes, and can enhance memory.Therefore, it also has the effect of balancing psychological pressure.Foods rich in vitamin C are all kinds of fresh vegetables and fruits.

Therefore, the amount of fresh vegetables and fruits should be appropriately increased in the diet.How much do you eat?It is best to have fruit every day, 1 to 2 apples, 1 to 2 oranges, about 10 strawberries, or mangoes, or papayas.Students are busy during the day, so it can be prepared for students after dinner for them to eat during evening self-study.You should eat about 500 grams of vegetables every day.The types of vegetables should be varied, including roots, stems, leaves, flowers, melons, and fruits.Melon, such as cucumber, pumpkin; fruit, such as tomato, eggplant; root, such as carrot, potato; stem, such as celery; leaf, such as spinach, rapeseed.

3. Eating more whole grains is a good way to reduce stress

Long-term stress and fatigue often lead to gastrointestinal dysfunction, as the saying goes, "getting angry" and constipation.Dietary fiber in food can promote gastrointestinal motility, help defecation, and reduce gastrointestinal diseases.The easiest way to supplement dietary fiber is to eat more vegetables, fruits, and whole grains.

The dietary fiber in vegetables and fruits is mainly soluble dietary fiber, such as apples, which are rich in pectin.There is a lot of crude fiber in the dietary fiber of coarse grains, such as corn flour, buckwheat flour, bean flour and so on.Therefore, don’t just eat white rice and fine flour in students’ recipes, such as corn batter, tender corn, buckwheat noodles, etc., should also be listed in it, and whole wheat bread can also be used instead of refined white bread.These are great ways to increase dietary fiber.

4. Bananas and yogurt stabilize mood

Minerals in the human body play a very important physiological role in metabolism.Calcium is a natural nervous system stabilizer.Foods high in calcium include yogurt, milk, dried shrimps, egg yolks, sesame paste, and green leafy vegetables.

Magnesium and potassium are also important neurotransmitters, which can relax muscles and regulate heartbeat.Foods rich in magnesium and potassium include: bananas, almonds, peanuts, seafood, beans, potatoes, etc.

Zinc is an important cofactor for the synthesis of proteins and nucleic acids, as well as an important coenzyme in sugar metabolism, so maintaining blood sugar balance cannot lack zinc.The energy source of the brain is only glucose, so hypoglycemia not only affects learning efficiency, but also affects mood.Zinc-rich foods include eggs, malt, lean meat, seafood, and dried shrimps.

Avoid misunderstandings, there are tricks to eating in the college entrance examination

Every year on the eve of the college entrance examination, health care products will become really popular.During this period, parents are afraid that the candidates will not have enough nutrition. They not only do everything possible to cook nutritious meals, but also seek nutritional products such as "Melatonin" and "Life No. [-]". Give all the nutrition to the candidates.

Although the college entrance examination is only a short two days, "frozen three feet, not a day's cold."As a parent, I often do my best and think that I have fulfilled my responsibility by supplementing nutrition during the exam.In fact, the nutritional status of candidates cannot be improved in just a few days, but must be maintained for a long time, and the diet should be scientifically arranged according to the physiological and nutritional characteristics of candidates.

During this period, students are in the stage of rapid growth and vigorous metabolism, coupled with heavy learning tasks, the normal biological laws of candidates will be disrupted.At this time, the basal metabolism will be enhanced, so the need for various nutrients and heat energy will be more than usual, especially the requirement for protein.

Reviewing exams, especially during entrance exams, the weather is hot and the environment acts on the body, which has an inhibitory effect on the feeding center, so candidates will have a loss of appetite, and nervous system work and hot weather will reduce the secretion of digestive juices , affect digestion, and even cause gastrointestinal discomfort, so special attention must be paid to not fall into nutritional misunderstandings.

The misunderstandings and advices of nutrition concepts before the exam are as follows:
1. It is taboo to change the diet before the exam
Some parents like to prepare special meals for their children on the eve of the college entrance examination.Experts pointed out that it is a big taboo for candidates to change the diet before the exam.Because the stomach needs a certain period of adaptation, it will easily affect the physical condition.

Don't change the daily routine of life, and you need to eat normally for the college entrance examination.Do not suddenly eat some unfamiliar food or food that you do not eat often 3 days before the special exam.Experts advise: Eat less food that is prone to gas and acid production before the exam, such as leeks, sweet potatoes, carbonated drinks, etc.

2. Eat a light diet before the exam
Experts believe that if there is a lot of fish and meat and delicacies every day before the exam, the child's stomach may not be used to it.If it is not done well, it will lead to diarrhea, loss of appetite and other phenomena, and eating too much will easily cause gastrointestinal fatigue.Overeating requires a lot of blood to digest food in the stomach, and the oxygen supply to the blood in the brain is reduced, which will lead to dull brain and slow thinking.

The correct way to eat before the exam is to focus on light and low-fat diet.The energy consumed by the brain is mainly carbohydrates, not fat.If the blood sugar level is low, the work efficiency of the brain will not be high, so raising the blood sugar appropriately will help to review the exam.Low-fat, it is because eating greasy food in summer will hurt the spleen and stomach.

3. Foreign fast food can easily lead to nutritional imbalance

(End of this chapter)