Diet Before the College Entrance Exam
Diet Before the College Entrance Exam
The annual college entrance exam is approaching. Students face heavy study loads, with brains under constant stress, high energy consumption, yet often poor appetites. Combined with disrupted routines and weakened immunity, illness is easily contracted. Proper diet planning during this period is crucial for maintaining students’ physical health and optimal brain function.
How should diet be arranged during review and exam periods?
1. Ensure Adequate Brain Energy Supply
The brain relies mainly on glucose oxidation in blood for energy. Normal blood glucose levels range from 80–120 mg per 100 ml. Below 80 mg, brain excitability drops, causing poor concentration, sluggish response, and reduced analytical ability. Low blood sugar may also cause dizziness, palpitations, and sweating. Carbohydrates from food—mainly staple grains—are the primary source of glucose. Thus, increase staple intake during this period. Also eat more fruits, especially berries rich in glucose like grapes and strawberries. If appetite is poor, consider taking multivitamin glucose supplements.
2. Ensure Sufficient Protein Intake
Glutamic acid in protein plays a key role in balancing brain excitation and inhibition, being essential for active brain cells. Lysine in protein enhances memory. Studies show that increasing lysine in adolescents’ diets benefits physical and intellectual development. Middle school students typically need 70–80 grams of protein daily; during exams, slightly increase intake. Animal proteins from dairy, eggs, fish, and meat are ideal. Soy protein is also high-quality; consuming more soy products is beneficial.
3. Moderate Fat Intake Enhances Memory
Fats contain phospholipids and cholesterol. Phospholipids—lecithin and cephalin—are essential for brain memory function. Phospholipids are major components of ATP (adenosine triphosphate), a high-energy substance critical for brain cell metabolism. Phospholipids are rich in choline, a key component of acetylcholine, which is essential for memory. Cholesterol is also vital for brain activity—especially important for adolescents. Thus, moderate fat intake is harmless for youth. However, those with high blood lipids or obesity should control intake. Phospholipids are mainly found in animal-based foods: dairy, eggs, animal liver, lean meat, and soy products.
4. Balanced Nutrition
During review and exam periods, besides the above three points, ensure balanced nutrition. Daily meals should include sufficient, varied staples and rich side dishes. Also, maintain dietary hygiene to prevent gastrointestinal infections.