Diet Tips Before the College Entrance Exam
Diet Advice Before the College Entrance Exam
The annual college entrance exam is approaching. Students face heavy study loads, high mental stress, increased energy expenditure, yet often experience poor appetite. Disrupted routines weaken immunity, making illness more likely. Proper diet during this period is crucial for physical health and optimal brain function.
How should students adjust their diet during review and exams?
1. Ensure Adequate Brain Energy Supply
The brain relies primarily on glucose oxidation in the blood for energy. Normal blood glucose levels range from 80–120 mg per 100 ml. Below 80 mg, brain excitability drops—leading to poor concentration, sluggish response, and reduced analytical ability. Low blood sugar may also cause dizziness, palpitations, and sweating. Main glucose sources are carbohydrates in food—main meals. Thus, increase intake of staple foods. Also eat more fruits, especially berries rich in glucose like grapes and strawberries. If appetite is poor, consider multivitamin glucose supplements.
2. Ensure Sufficient Protein Intake
Glutamate in protein regulates brain excitation-inhibition balance and is essential for active brain cells. Lysine in protein enhances memory. Studies show adding lysine to adolescents' diets benefits physical and intellectual development. Daily protein needs for middle school students are 70–80 g; during exam periods, slightly increase intake. Best sources: animal proteins (milk, eggs, fish, meat). Soy protein is also high-quality—eating 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. Phospholipids are key components of ATP (adenosine triphosphate), a high-energy substance critical for brain cell metabolism. Phospholipids are rich in choline, a major component of acetylcholine—essential for memory. Cholesterol is also vital for brain activity—adolescents must not lack it. Moderate fat intake is harmless for youth. Obese or hyperlipidemic teens should control intake. Phospholipids are mainly found in animal foods: milk, eggs, animal liver, lean meat, and soy products.
4. Balanced Nutrition
During exam preparation, diet should cover all aspects: ensure adequate, varied staples and rich side dishes. Also prioritize food hygiene to prevent gastrointestinal infections.