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    中考家長:中考七天菜譜教考生怎么吃

    來源:中考網整理    作者:中考網編輯    2019-04-14 15:35:46

    說兩句

      中考前4天,再加中考3天,考生在這7天內該怎么吃?浙醫二院營養科主任張片紅根據南方人的飲食特點,列了一份“中考七天菜譜”,供家長參考——
     
      “這幾天,考生有幾樣東西要多吃:健腦的,小米粥、牛奶等;增進食欲促睡眠的,紅豆湯、玉米、紅薯等;消除疲勞的,海帶、藻類等。少吃甜的、油膩的東西,甜的會產生疲倦感,油膩的讓人消化不良。”張主任說。
     
      第1日
     
      早餐:牛奶、小籠包、荷包蛋、橙子或蘋果;
     
      中餐:米飯、蔥油鱖魚、清炒空心菜;
     
      晚餐:米飯、土豆燒牛肉、肉末冬瓜、紫菜蝦皮湯;
     
      晚上加餐:面包、水果。
     
      第2日
     
      早餐:豆腐腦、全麥面包、香蕉或枇杷;
     
      中餐:米飯、明蝦、油燜扁豆、肉絲炒香干;
     
      晚餐:米飯、白斬雞、蘑菇豆腐、炒青菜;
     
      晚上加餐:餅干、水果。
     
      第3日
     
      早餐:酸奶、饅頭、水煮蛋、鴨梨或西瓜適量;
     
      中餐:米飯、紅燒鴨塊、炒白菜;
     
      晚餐:米飯、麻婆豆腐、骨頭海帶湯;
     
      晚上加餐:八寶粥、水果。
     
      第4日
     
      早餐:白粥、生菜、菜肉包、香蕉或黃瓜;
     
      中餐:米飯、五香牛肉、家常豆腐、番茄蛋湯;
     
      晚餐:米飯、清蒸黃魚、炒四季豆;
     
      晚上加餐:餅干、牛奶。
     
      第5日(中考開始)
     
      早餐:豆漿、鮮肉包、水煮蛋、獼猴桃;
     
      中餐:米飯、青椒雞絲、腐皮青菜;
     
      晚餐:米飯、清蒸帶魚、肉片炒茭白;
     
      晚上加餐:蓮子百合粥。
     
      第6日
     
      早餐:黑米粥、刀切饅頭、荷包蛋、草莓;
     
      中餐:米飯、炒豬肝、炒空心菜;
     
      晚餐:米飯、紅燒鱔段、涼拌黃瓜;
     
      晚上加餐:小米粥。
     
      第7日
     
      早餐:甜牛奶、面包、果醬、蘋果或黃瓜;
     
      中餐:米飯、黑魚片、肉片、胡蘿卜炒青菜;
     
      晚餐:米飯、紅燒子排、飯焐茄子。
     
      (家長可根據考生的口味換成同種類型的食物)

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