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    2019中考:考生家長需要的補腦食譜

    來源:中考網整理    作者:中考網編輯    2019-05-09 16:45:05

    說兩句

      距離2019中考開考僅剩一個多月的時間,中考網為各位考生家長整理了提神增智抗疲勞的補腦食譜

      考前大腦最需要哪些營養

      考前大腦超負荷運轉,最需要補充哪些營養呢?

      專家建議要遵循“合理膳食、均衡營養”的原則:

      第一,血糖是大腦的直接能量來源,保證大腦的血糖供應,才能保持大腦的興奮度。因此,要給孩子每天吃夠主食。并且主食中應該有三分之一是粗糧,以保證血糖的緩慢、持續上升。

      第二,攝入足夠蛋白質,蛋白質是一切細胞的基礎,其中的谷氨酸還能起到活躍腦細胞的作用。富含蛋白質的食物包括肉、蛋、奶,大豆及大豆制品。

      第三,適量的脂肪能幫助大腦提高記憶力。可以吃一些多脂魚類,比如三文魚、含油堅果(核桃等)。

      第四,新鮮果蔬補充維生素和礦物質。

      最后,提醒廣大考生和家長,千萬不要“山珍海味”盲目進補。

      “山珍海味”大補會造成大腦遲鈍!

      一方面,如果考前食譜變化大,考生腸胃對這些食物吸收不好,會出現腹瀉、食欲不振等現象。

      另一方面,吃得過雜、過飽、過于油膩,會給腸胃增加負擔。這樣會增加胃腸的血液供應,而減少流向大腦的血液,以致大腦供能不足,造成大腦遲鈍、思維不敏捷。

      如果覺得不給孩子進補心里不踏實,營養師也建議,可以給考生適當補充磷脂酰絲氨酸、DHA、B族維生素等營養素。這些營養素對于提高記憶力、健腦都有一定的幫助。

      推薦四類食物

      1.深海魚

      深海魚中富含豐富的多不飽和脂肪酸,尤其是一種名叫二十二碳六烯酸(即DHA)的脂肪酸,是大腦必需的物質,這種物質對維持和提高記憶力有很大幫助。

      當然,記憶力的提高并不是說考試當日吃點深海魚就可以有效的。DHA在其他淡水魚類和陸地生物中含量不多,含量最豐富的還是深海魚,如三文魚、金槍魚、秋刀魚等,推薦大家多食用秋刀魚,魚油中富含DHA,而且價格也實惠。

      2.豆制品

      豆制品中富含優質蛋白就是考前需要補充的重要營養素,其氨基酸構成比例適合人體吸收利用,最重要的是豆制品中富含的蛋白質為植物蛋白,不會對身體帶來負擔。因此,建議考生考前多攝入一些豆制品,如豆腐、豆花、豆腐干、腐竹等。

      3.水果蔬菜

      考生應保持攝入富含維生素C的蔬菜和水果,VC有助于提高大腦對氧的利用,讓大腦保持興奮,避免出現反應遲鈍等現象;同時VC還能提高人體免疫力,預防一些疾病的發生;蔬菜水果中富含的膳食纖維還能改善胃腸道功能,防止突發胃腸道疾病,影響考生考前狀態。

      4.粗雜糧

      考前學生的主食應以粗雜糧為主。它們富含B族維生素,能提高食欲,保證營養攝入均衡;同時粗雜糧的升糖系數較慢,考生考前的生理狀態容易出現波動,粗雜糧能穩定考生考前的血糖水平。從現在開始,考生可以多吃些燕麥、蕎麥、玉米、紅薯、土豆等。

      考前一周的膳食對即將迎接高考的考生有著非常重要的影響,如果不注意合理安排膳食,很可能造成不可挽回的遺憾。

      中高考前營養食譜推薦

      蓮子豬心湯

      原料:蓮子肉30克,豬心1個,鹿茸3片。食鹽、醬油、味精各適量。

      做法:將豬心洗凈切片裝入,加入蓮子肉、鹿茸片,用中火燉30分鐘,加入食鹽、醬油、味精等調味即成。

      功效:益智安神,補血養心。對心神不寧,健忘記憶力減退有一定功效。

      魚頭補腦湯

      原料:鰱魚頭1個,天麻15克。香菇、蝦仁、雞丁各適量,各種調料各適量。

      做法:將鰱魚先凈去肋,將鍋中放入適量油燒熱,將鰱魚頭置入正反煎燒各30秒,加入香菇、蝦仁、雞丁略煎,加入天麻片和清水及蔥、姜、鹽、味精等調料,中火煮開約20分鐘即成。

      功效:健腦醒神,增智安神。對頭暈、頭痛,心中煩悶,失眠健忘,不耐思考,記憶力減退有一定保健作用。

      安神補腦湯

      原料:黃精30克,玉竹30克,決明子9克,川芎3克,豬排骨500克,豬瘦肉100克。生姜、蒜末、料酒各適量。

      做法:將上述中藥煎湯去渣,取汁備用;豬排骨洗凈剁成小塊,豬肉洗凈切成薄片。將豬排骨、豬肉、生姜、蒜末共放入加熱至煮沸,撈取泡沫和生姜、蒜末,再加備好的藥汁,用小火煨燉30分鐘,至肉料熟,加入料酒、醬油、食鹽、味精即成。

      功效:補腦安神,調和氣血。對腦力不足,頭暈目眩,失眠,健忘,疲倦乏力有一定作用。

      補腦益智湯

      原料:鱔魚、豬肝各250克,枸杞子20克。蔥花、醬油、料酒、食鹽、味精各適量。

      做法:將鱔魚、豬肝分別洗凈切細,將枸杞子搗細。先將鱔魚適量清水用中火燉10分鐘至熟,取出加入料酒、豬油、食鹽、味精。再將豬肝加入枸杞子、蔥花、醬油、淀粉,清水少許共色成芡汁,摻入鱔魚湯內攔勻,至豬肝嫩熟,加入味精即可。

      功效:補腦,益智,壯骨。尤其適合高中學生食用。

      冬瓜大蝦湯

      原料:冬瓜500克,大蝦8只,香菜少許。蔥花、料酒、食鹽、味精各適量。

      做法:冬瓜去皮除籽,切成3~4厘米長、2.5厘米厚的方塊,用熱水煮9~10分鐘,過冷,慮干。大蝦剝殼,去頭尾,灑上少許鹽與酒,腌好入味。將冬瓜加入鍋中煮沸后,倒入大蝦,大蝦變紅后即刻撈出,盛入湯缽中備用。撇去湯料的浮沫,加入冬瓜,用鹽調味,灑入切成2~3厘米長的香菜。煮沸后倒入盛有大蝦的湯缽中,淋入少許麻油即可。

      功效:美味可口,對腦力不足,頭暈目眩有一定作用。

      木瓜黃豆豬腳湯

      原料:木瓜1個、豬腳1只、黃豆100克。鹽,蔥花,雞精各適量。

      做法:將豬腳皮刮洗干凈切塊,用滾水燙一下去腥;鍋內放適量水煮沸,再放入蔥、姜、料酒,先將黃豆及豬腳在小火上燉2小時;木瓜去皮去籽放入鍋中,再燉半小時。熄火,盛入碗中,上桌前撒入少許鹽,蔥花,雞精。

      功效:含優質蛋白和維生素,有健脾開胃、強身健體的功效。

      木耳海參湯

      原料:水發海參50克,木耳20克、銀耳、黃瓜、高湯適量。鹽、料酒、胡椒粉、雞精、香油、姜、蔥、香菜各適量。

      做法:將海參洗凈切成小塊,黃瓜切成片,蔥切絲、姜切片,香菜切段備用;鍋內倒入適量油,待油溫三成熱時下姜片炒出香味,再放入銀耳和木耳,倒適量高湯,加料酒、鹽、雞精小火燉半個小時后放入海參,加胡椒粉燒開后盛入碗中,放入黃瓜片、蔥絲和香菜,淋少許香油即可食用。

      功效:營養豐富,香甜可口。對增強記憶力,增強體質有及佳效果。

     

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