为梦想添“食”力！中高考进入冲刺期，快来收下这份专家食谱
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">随着中高考的临近，考生们即将迎来人生中一次重要的挑战。在这关键时刻，<span style="color: black;">恰当</span>的<span style="color: black;">膳食</span>安排不仅能为考生<span style="color: black;">供给</span>必需的营养，还能<span style="color: black;">帮忙</span><span style="color: black;">她们</span>保持良好的身体状态，以最佳的精神面貌迎接考试。中山大学孙逸仙纪念医院临床营养科<span style="color: black;">专家</span>陈超刚<span style="color: black;">专家</span>医师提醒广<span style="color: black;">大众</span>长，中高考<span style="color: black;">膳食</span>安全是首要，营养<span style="color: black;">平衡</span>是核心。<span style="color: black;">另一</span>，<span style="color: black;">重视</span>充足的<span style="color: black;">休憩</span>、放松的心态与适度的运动，是助力考试发挥出最佳水平的法宝。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">五个小提示，为梦想添动力</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">一</strong><strong style="color: blue;">、</strong><strong style="color: blue;"><span style="color: black;">膳食</span></strong><strong style="color: blue;">要</strong><strong style="color: blue;"><span style="color: black;">平衡</span>，全面<span style="color: black;">保证</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">考试<span style="color: black;">时期</span>，<span style="color: black;">膳食</span>不求<span style="color: black;">花招</span>百出，应以安全、<span style="color: black;">平衡</span>、营养为首要原则，多样化的<span style="color: black;">膳食</span>能为考生<span style="color: black;">供给</span>全面<span style="color: black;">平衡</span>的营养。家长应结合考生的<span style="color: black;">平常</span><span style="color: black;">膳食</span>习惯，<span style="color: black;">恰当</span>搭配一日三餐。以谷类为主食，辅以<span style="color: black;">鲜嫩</span><span style="color: black;">果蔬</span>、蔬菜，<span style="color: black;">同期</span>适量摄入鱼、禽、蛋、瘦肉等<span style="color: black;">优秀</span>蛋白质。<span style="color: black;">详细</span>摄入量可参考中国居民膳食宝塔的<span style="color: black;">意见</span>，<span style="color: black;">保证</span>考生<span style="color: black;">得到</span>全面<span style="color: black;">平衡</span>的营养。</p><img src="https://p3-sign.toutiaoimg.com/tos-cn-i-axegupay5k/c0609b9ab9634562943e7bca49167e89~noop.image?_iz=58558&from=article.pc_detail&lk3s=953192f4&x-expires=1729441993&x-signature=BTRcR%2FKTuy%2F7QXBoDBx%2BdSXKGO0%3D" style="width: 50%; margin-bottom: 20px;">
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">二</strong><strong style="color: blue;">、</strong><strong style="color: blue;">早餐要吃好</strong><strong style="color: blue;">，</strong><strong style="color: blue;">开启活力一天</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">一顿营养丰富、搭<span style="color: black;">协同</span>理的早餐，能够为大脑<span style="color: black;">供给</span>充足而持久的能量，<span style="color: black;">从而</span><span style="color: black;">有效</span>学习。考试<span style="color: black;">时期</span>，早餐质量尤为重要。考生从吃完早饭到考试结束，<span style="color: black;">一般</span>需要3小时以上的时间，<span style="color: black;">乃至</span>更久，<span style="color: black;">倘若</span>早餐马马虎虎，就难以<span style="color: black;">保准</span>血糖稳定，<span style="color: black;">从而</span>影响考试成绩。<span style="color: black;">恰当</span>的早餐<span style="color: black;">意见</span><span style="color: black;">包含</span>充足的谷类，例如馒头、粉面和/或<span style="color: black;">馒头</span>等，辅以少量的粗杂粮（玉米半根、燕麦2勺或<span style="color: black;">番薯</span>1小条等）<span style="color: black;">做为</span>早餐主食，再加上奶和蛋等<span style="color: black;">优秀</span>蛋白质的<span style="color: black;">食品</span>，少量的坚果或蔬果等。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">三</strong><strong style="color: blue;">、</strong><strong style="color: blue;">烹调要清淡</strong><strong style="color: blue;">，</strong><strong style="color: blue;">减轻胃肠<span style="color: black;">包袱</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">蛋白质类<span style="color: black;">食品</span>需较多胃酸和蛋白酶来消化，氨基酸被吸收后的后期处理<span style="color: black;">亦</span>比较<span style="color: black;">繁杂</span>，<span style="color: black;">因此</span>，食用<span style="color: black;">海量</span>的高蛋白<span style="color: black;">食品</span>会给胃和肝脏带来<span style="color: black;">很强</span>的压力。<span style="color: black;">况且</span>，脂肪多的<span style="color: black;">食品</span>排空慢，需要<span style="color: black;">更加多</span>的胆汁来<span style="color: black;">帮忙</span>消化。换句话说，考试<span style="color: black;">时期</span>，考生的压力<span style="color: black;">很强</span>，更需要食用清淡、简单的<span style="color: black;">食品</span>。<span style="color: black;">因此呢</span>，家长在烹调<span style="color: black;">食品</span>时，应<span style="color: black;">尽可能</span><span style="color: black;">选取</span>清淡的方式，减少煎炸、辛辣、重油等烹调<span style="color: black;">办法</span>，以降低胃肠<span style="color: black;">包袱</span>，<span style="color: black;">帮忙</span>考生保持良好的身体状态。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">四</strong><strong style="color: blue;">、</strong><strong style="color: blue;"><span style="color: black;">膳食</span></strong><strong style="color: blue;">要<span style="color: black;">重视</span></strong><strong style="color: blue;">卫生</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">考前<span style="color: black;">膳食</span>，食品安全排<span style="color: black;">第1</span>，<span style="color: black;">保证</span>身体不出问题，考试发挥正常最重要。高考临近，考前气候炎热，<span style="color: black;">食品</span>容易变质，<span style="color: black;">意见</span>家长们<span style="color: black;">选取</span>正规商超、市场，购买<span style="color: black;">鲜嫩</span>卫生的食材。家庭加工制作<span style="color: black;">食品</span>时，要<span style="color: black;">重视</span>生熟<span style="color: black;">掰开</span>、烧熟煮透。<span style="color: black;">同期</span>，<span style="color: black;">重视</span>个人卫生，餐前洗手，<span style="color: black;">尽可能</span>在家、学校食堂就餐，减少外出用餐，以防“病从口入”。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">5、</span>饮水量要充足</strong><strong style="color: blue;">，</strong><strong style="color: blue;">保持身体水分平衡</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">中高考<span style="color: black;">时期</span>天气炎热，考生应适当<span style="color: black;">增多</span>饮水量，以维持身体的水分平衡。白开水是最佳的补水<span style="color: black;">选取</span>，宜少量多次饮用，避免一次性<span style="color: black;">海量</span>饮水。功能饮料只适合特定人群或在特定<span style="color: black;">要求</span>下饮用，不主张考生饮用功能性饮料。若平时<span style="color: black;">无</span>喝，中高考<span style="color: black;">时期</span><span style="color: black;">亦</span>不要尝试。饮用浓茶、咖啡等<span style="color: black;">亦</span>需<span style="color: black;">小心</span>，避免其神经兴奋及利尿<span style="color: black;">功效</span>影响<span style="color: black;">睡觉</span>和考试的正常发挥。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">五“不要”，家长考生要留神</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">1、</span></strong><strong style="color: blue;">不要贪凉“畅快”</strong><strong style="color: blue;">。</strong>过度贪食冷饮和产气饮料可能<span style="color: black;">引起</span>胃肠消化吸收功能<span style="color: black;">错乱</span>，影响考生健康。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">2、</span></strong><strong style="color: blue;">不要食谱“大变脸”</strong><strong style="color: blue;">。</strong>考试<span style="color: black;">时期</span>，考生<span style="color: black;">膳食</span>应保持<span style="color: black;">平常</span>习惯，避免<span style="color: black;">忽然</span>改变食谱，影响胃肠消化吸收。<span style="color: black;">因此呢</span>，在中考高前<span style="color: black;">一月</span>养成<span style="color: black;">恰当</span>搭配和良好的饮食习惯，<span style="color: black;">保准</span>营养<span style="color: black;">平衡</span>、胃肠耐受、食品卫生，有这三个要素，<span style="color: black;">才可</span>更安全<span style="color: black;">安心</span>。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">3、</span></strong><strong style="color: blue;">不要随意进补</strong><strong style="color: blue;">。</strong>家长应<span style="color: black;">按照</span>考生<span style="color: black;">实质</span><span style="color: black;">状况</span>，<span style="color: black;">恰当</span><span style="color: black;">弥补</span>营养，避免<span style="color: black;">茫然</span>进补<span style="color: black;">引起</span>身体<span style="color: black;">包袱</span>加重。<span style="color: black;">倘若</span>考生的确存在免疫力低下、精神<span style="color: black;">情况</span>欠佳或其他身体<span style="color: black;">情况</span>，而需要<span style="color: black;">摄食</span>补品或营养品的话，则有必要找<span style="color: black;">关联</span>专家咨询，进行针对性地<span style="color: black;">弥补</span>。否则可能对考生身体有<span style="color: black;">必定</span>的影响，得不偿失。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">4、</span></strong><strong style="color: blue;">不要不<span style="color: black;">注重</span></strong><strong style="color: blue;">。</strong>家长应给予足够<span style="color: black;">注重</span>，<span style="color: black;">恰当</span>安排考生<span style="color: black;">膳食</span>。必要时，<span style="color: black;">能够</span>到医院营养科请教营养师，拿一份专属的学生营养食谱，<span style="color: black;">根据</span>食谱计划和烹调。家长可多烹调<span style="color: black;">有些</span>品种，让学生有<span style="color: black;">更加多</span><span style="color: black;">选取</span>，例如早餐多几份主食，不仅有<span style="color: black;">馒头</span>馒头，还有炒粉炒面，让学生吃饱后开心上学与考试。午晚餐多几份菜肴，例如2-3种蔬菜类的菜肴，2-3种高蛋白菜肴，吃饱主食和各类<span style="color: black;">食品</span>，<span style="color: black;">这般</span><span style="color: black;">才可</span><span style="color: black;">供给</span>充足的营养。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">5、</span></strong><strong style="color: blue;">不要随意吃路边摊食品</strong><strong style="color: blue;">。</strong>路边摊食品可能存在卫生问题，家长应亲自为考生烹调<span style="color: black;">食品</span>，<span style="color: black;">保证</span>食品安全。中高考<span style="color: black;">时期</span>还要<span style="color: black;">尤其</span><span style="color: black;">重视</span><span style="color: black;">膳食</span>卫生，生吃瓜果要用开水烫洗或消毒，<span style="color: black;">亦</span>勿随意购买和<span style="color: black;">摄食</span>各类零食，<span style="color: black;">以避免</span><span style="color: black;">导致</span>肠胃不适。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">安神健脑菜谱</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">为缓解紧张<span style="color: black;">心情</span>和心理压力，促<span style="color: black;">摄食</span>欲，陈超刚<span style="color: black;">专家</span>医师给广<span style="color: black;">大众</span>长们<span style="color: black;">举荐</span>三款安神健脑食谱，助力考生<span style="color: black;">自信心</span>满满迎考试。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">1. 莲子百合龙眼肉粥</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">莲子15粒，加入米中同煮，熟后，再加入百合若干，干龙眼肉5个，再煮熟后即食。若考生口味<span style="color: black;">爱好</span>偏甜，可加少量白糖。适合作夜宵时加餐，可<span style="color: black;">快速</span><span style="color: black;">弥补</span>能量，还有助安神助眠的功效。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">2. 燕麦核桃奶昔</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">燕麦或麦片20克，加入核桃粒2小勺，煮熟后加入牛奶或酸奶。燕麦<span style="color: black;">饱含</span>淀粉、膳食纤维和<span style="color: black;">必定</span>的蛋白质，有利考生平衡营养，保持大脑充分活力。核桃<span style="color: black;">饱含</span>人体必需脂肪酸亚麻酸，后者可生成有助促智的DHA。且核桃含镁丰富，加上牛奶中含有丰富的钙，有助稳定神经精神<span style="color: black;">心情</span><span style="color: black;">功效</span>。适合<span style="color: black;">做为</span>晚餐后的甜品。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">3. 胡萝卜猪肝鸡蛋羹</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">胡萝卜炖烂压碎，加入少许肝泥，同打碎的鸡蛋<span style="color: black;">一块</span>制成羹，可<span style="color: black;">做为</span>午餐或晚餐的一种菜肴。胡萝卜中的β-胡萝卜素，肝泥中维生素A，都有维持视网膜健康，保持更好视力的<span style="color: black;">功效</span>。且β-胡萝卜素有抗氧化<span style="color: black;">功效</span>，以及肝脏、蛋黄中丰富的维生素、矿物质，可<span style="color: black;">弥补</span><span style="color: black;">长时间</span><span style="color: black;">太多</span>学习、过度用脑用眼所消耗的营养。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">最后，陈超刚<span style="color: black;">专家</span>医师强调，今年全民营养周的宣传主题是“奶豆添营养，少油更健康”。在考生中高考前准备和考试<span style="color: black;">时期</span>，家长<span style="color: black;">能够</span>为考生<span style="color: black;">供给</span>充足的奶制品和豆制品，<span style="color: black;">同期</span>减少油脂摄入，助力考生健康迎考。</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">祝愿所有考生都能以最佳状态迎接挑战，金榜题名！ </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">采写：南都记者 王诗琪 通讯员 林栩琪 刘文琴 黄睿</p>
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