Summer vacation is coming soon, and elementary school students are in the stage of reviewing their lessons and preparing for exams. The consumption of both brainpower and physical energy is high, and the need for nutrients increases. To prepare for exams, most children are mentally stressed, have reduced sleep, and some may even have a loss of appetite. Therefore, parents need to adjust their children's diet to facilitate reviewing and taking exams, and improve academic performance. The following points should be noted in the dietary arrangement for students before exams.
Increasing the intake of vitamin B1, vitamin B2, vitamin B6, vitamin C, and niacin (vitamin PP) is necessary due to the increased mental stress. The consumption of vitamin B1, vitamin B2, vitamin B6, vitamin C, and niacin (vitamin PP) in the body will increase. This is because the communication between cells in the brain is transmitted by neurotransmitters, which require the involvement of vitamin B6 and vitamin C. The brain's energy mainly relies on the oxidation of glucose to supply it, and in this oxidative process, vitamin B1 and vitamin B2 are needed.
Therefore, during long periods of intense mental activity, the consumption of these vitamins will inevitably increase. If the consumed vitamins can be replenished in a timely manner, it will be beneficial for the brain to function efficiently. If the replenishment is insufficient, it will hinder the brain's work. If there is insufficient supply of vitamin B1, the acetoacetic acid and lactic acid produced during the metabolism of carbohydrates cannot be further oxidized and will accumulate in the blood and nervous system, affecting brain function and causing symptoms such as fatigue, forgetfulness, restlessness, and loss of appetite. If there is insufficient supply of vitamin B1, symptoms such as restlessness and insomnia may also occur. These situations are not conducive to children's reviewing and taking exams.
Vitamin B1 is found in brown rice, soybeans, fermented foods, and lean meat. Vitamin B2 is found in green vegetables, soybeans, animal liver, animal heart, animal kidneys, and dairy products. Niacin is more abundant in meat, peanuts, and grains. Vitamin C is found in fresh fruits and leafy vegetables, especially tomatoes, oranges, dates, and peppers.
Eat less fatty foods
Students should eat less fatty foods such as fatty meat and greasy food during their reviewing and taking exams. These foods are not easily digested and absorbed, and they require more blood to go to the stomach and intestines to help digestion, which leads to insufficient blood supply and oxygen supply to the brain. This is not conducive to clear thinking and affects memory and alertness.
Have some snacks between meals
During reviewing and taking exams, students' brains are in a state of intense activity, and oxygen and glucose consumption also increases. Therefore, it is necessary to add some snacks between the three meals of the day to supplement foods high in sugar and lecithin.
Introduction of two dietary therapies that promote sleep
For students who are mentally stressed and have insomnia, the following dietary therapies can be used.
① Take an appropriate amount of lily, cook it until it becomes soft, and add honey to consume it in the morning and evening.
② Take 25g of walnut kernels, 15g of Poria cocos, 10g of sour jujube kernels, 10g of longan flesh, and a small amount of rock sugar water. Boil them and consume them after dinner.
