考研不仅是一场知识的比拼，还是一场拼体力和毅力的战役，距离考研仅剩82天，考生在备考阶段大量用脑，能量消耗较大，随即开始吃“好”的、喝“好”的，跨考教育辅导专家张老师在此提醒大家：在考研前千万不要打乱自己的饮食习惯，过分进补、盲目改变饮食习惯很可能适得其反。 那么考生该如何为肠胃“松绑”呢? One's deceased father grind is not only a competition of knowledge,Or a spell strength and perseverance campaign,Distance one's deceased father grind with only 82 days,The examinee in the reference appendix stage a large number of brain,Energy consumption,Immediately began to eat"good"of/drink"good"of,Cross examination education guidance expert teacher zhang at this remind everybody:In one's deceased father grind former don't disturb their eating habits,Too supplements/Blind change eating habits are likely to backfire. So how should the examinee to intestines and stomach"relax"??

　　 一、注重营养全面： a/Pay attention to nutrition comprehensive:现代的营养学指出，营养是抗衡人体压力的一个重要元素，从饮食中获取的营养不仅能供给身体的需要，更能增强人的精神力量，来持续补充思考者的大脑物质。饮食要多样化，保证碳水化合物、蛋白质、无机盐、维生素的供给。每天的膳食既要保证一定量的多样的主食，也要配以丰富的副食，荤素搭配得当。 The modern nutriology pointed out,Nutrition is human body pressure against one of the important elements,From the diet for a nutrition can not only supply the needs of the body,More can enhance the person's spiritual power,To continue to supplement thinkers brain substance.Diet should be diversified,Ensure that carbohydrates/protein/Inorganic salt/The supply of vitamins.Every meal which not only have to guarantee a certain amount of variety of staple food,Also want to match with rich fushi,Hun vegetable collocation is proper.
　　 二、保证进餐质量： two/Guarantee the quality of meals:有的研友早晨起床晚了，赶不上食堂的早餐时间，于是省下一顿早饭。结果可怜的是到了自习室开始复习，便感到精神颓唐，毫无生气。这样的复习状态，怎么能收到良好的效果呢?一定要保证早餐的质量。如果不吃早餐或早餐吃得不好，上午血糖水平降低，就会产生饥饿感，反应迟钝，从而影响学习效率。还有的研友，为了节省时间和金钱，中午站在饭店的外卖柜台旁，匆促地买上一个汉堡，一根香肠，喝一杯牛奶，就算解决了午餐问题。殊不知，如果走进一家正规的饭店，要上一碗米饭，从容地点上一道美味而有营养的炒菜，吃完后休息片刻让身体对食物进行充分的消化和吸收，这种方式对身体健康才是大有益处，下午的复习效率也必然大大增加。这样做才是真正的节省时间与金钱。晚餐最好清淡易消化。 Some research friend got up late in the morning,Miss dining room of breakfast time,So save a good breakfast.The results of the poor is to study room began to review,She was but the spirit,lifeless.This review state,How can receive the good result?Must assure the quality of the breakfast.If do not have breakfast or breakfast eat well,Morning reduce blood sugar levels,Can produce hunger,Slow response,Which affect the learning efficiency.There's a research,In order to save time and money,Standing at noon in the hotel take out counter side,Rush to buy a hamburger,A sausage,Drink a glass of milk,To solve the problem even if lunch.Little imagine,If you walk into a regular hotel,In a bowl of rice,Easy site a delicious and nutritious cooking,After eating a break to let the body full of food digestion and absorption,This way the health is good,The afternoon review efficiency will increase greatly.To do so is the real save time and money.Dinner best light easy to digest.

　　 三、遵循常规饮食： three/Follow regular diet:不要为了加强营养，吃一些以前从未吃过的东西，如某些海鲜，或是易引起某些人过敏的食物，防止出现意外。另外，平时对蛋白质食物进食很少的考生，也不要突然过多地增加蛋白质类食物，这样做会使自己的代谢发生障碍。 Does not want in order to strengthen nutrition,Eat some have never eaten things,Like some seafood,Or easy cause some people allergic to certain foods,Prevent accident.In addition,Peacetime to protein food to eat a few candidates,Also don't suddenly overmuch increase protein foods,Doing so will make their metabolic happens disorder.
　　 四、控制饮食量： four/Control diet quantity:暴饮暴食，吃得太饱也不会带来好的效果，一般吃七八分饱即可。因为经日本医学专家研究发现，吃得过饱会使大脑中一种被称为“纤维芽细胞生长因子”的物质明显增加，使大脑节奏减慢，效率降低，进而影响考研的复习效率。认为“学习消耗多就要多吃”是错误的!学习时大脑要消耗葡萄糖，如果进食大量食物会让血液转移入胃内进行消化，此时大脑供血不足就容易犯困，影响迎考状态和学习效率，所以正餐要吃好，加餐只要准备点水果或几块饼干即可。 gluttony,Cloy will also bring good effect,General eat seven full.Because the Japanese medical experts study found,Be fed up will make a kind of brain called"Fiber bud cell growth factor"Material increased significantly,Make cerebrum rhythm slow down,Low efficiency,Then affects one's deceased father grind review efficiency.think"Learning more than consumption to eat more"Is wrong!When studying the brain consumes glucose,If you eat a lot of food can let blood transfer into the stomach in digestion,The big head to offer hematic inadequacy is easy to nod off,Impact test to meet state and learning efficiency,So the dinner to eat well,Tome as long as ready to some fruit or a few biscuits can.
　　 五、注重用餐环境： five/Pay attention to have dinner environment:在一个清洁、安静、舒适的环境就餐，不要在进餐时谈论一些不愉快和有关学习上的事情，这有助于进餐时心情愉快，食欲良好;注意饮食卫生，防止胃肠道传染病的发生。紧张的学习对于体力消耗很大，除了在饮食上调配平衡外，也要注意抽出时间锻炼身体。健康的体格才能保证良好的复习效率，保证足够的精力来思考和记忆所需的知识内容，不管复习压力多大，最普通的生活细节也不容忽视，希望所有的备考学子们能够复习顺利。 In a clean/quiet/Comfortable environment repast,Don't at table when talking about some unpleasant and relevant learning things,This helps to dinner in a happy mood,Good appetite;Pay attention to food hygiene,To prevent the occurrence of gastrointestinal infectious diseases.Nervous study to a physical consumption,In addition to the deployment on food balance,We have to pay attention to take time to exercise the body.Healthy physical can guarantee good review efficiency,Ensure enough energy to thinking and memory the knowledge content,No matter how much pressure review,The most common life detail also nots allow to ignore,Hope all the reference appendix students can review well.
　　 考研饮食建议： One's deceased father grind diet advice:
　　(1).每日三餐都要进食适量的主食，如米饭、面食。不能因为要保证体型只吃蔬菜和水果。人体所需的淀粉等并不是靠水果和蔬菜就能补充的，适量进食不仅不会长胖，还会通过正常的代谢促进身体正常运转，保持良好体型。 (1). Daily meals to eat right amount of staple food,Such as rice/pasta.Cannot because to ensure the body only eat vegetables and fruit.The human body needs, such as starch and not by fruits and vegetables can add,Eat right amount not only doesn't grow fat,Also through the normal metabolism promote the body to normal operation,Keep good shape.
　　(2).早餐可以搭配面包、饼干、点心、粥等，午餐和晚餐配点米饭、面条、花卷等各式面食花样。记得一定要吃早餐，一天的营养开始于早餐。 (2). Breakfast can match bread/cookies/snacks/Porridge, etc,Lunch and dinner with some rice/noodles/Steamed roll etc a variety of pasta pattern.Remember must eat breakfast,A day of nutrition began in breakfast.

　　(3).随时补充多样副食品。除了要吃主食保证足够的热能需要外，还要补充足够的、多样的副食品。一般每人每天平均供给肉类 75克～2100克;豆类50克～2100克;鸡蛋1～2个;牛奶250毫升;蔬菜500克及水果1～2个，基本能满足一天各种营养素的需要。膳食中的蛋白质最好以动物蛋白为主，优质蛋白应占蛋白质1/3～22/3，并应平均分配在一日三餐中。 (3). Various non-staple food supplement at any time.In addition to eat staple food guarantee enough heat need outside,Still want to add enough/Variety of food.General average per person a day supply meat 75 grams to 2100 grams,Beans 50 g to 2100 g;Eggs 1 ~ 2;Milk 250 ml;Vegetables 500 grams and fruit 1 ~ 2,Basic can meet the needs of various nutrients a day.Dietary protein best with animal protein is given priority to,High quality protein should take protein 1/3 ~ 1,And should the average distribution in the three meals a day.
　　(4).注意搭配蛋白质和脂肪。蛋白质营养的缺乏，可使大脑蛋白质量减少，发生神经系统功能紊乱及失调。因此，考生要在三餐中，供以充足的蛋白质和必需的氨基酸。在众多含有蛋白的食品中，大豆蛋白赖氨酸含量高，它对脑的营养有特别意义，蛋、奶、鱼等动物性蛋白质生物学价值高且易于利用，应优先供给。考生早餐时可配点儿牛奶、鸡蛋、豆浆、豆腐脑、豆包等，午、晚餐配点儿清蒸活鱼、酱牛肉、香菇炖鸡、脆皮豆腐等，而且应尽量用植物油炒菜，因为植物油中含较多的对脑细胞非常有益的必需脂肪酸。 (4). Note collocation protein and fat.The lack of protein,Can make the brain protein quality to reduce,Happen nervous system dysfunction and disorder.therefore,The examinee in diets,For with plenty of protein and essential amino acids.In many contain protein in food,Soybean protein lysine content high,It to brain nutrition has special significance,egg/milk/Fish and other animal protein biological value high and easy to use,Should first supply.The examinee breakfast can match some milk/eggs/Soya-bean milk/Uncongealed tofu/Wet skin of tofu, etc,noon/Dinner with some steamed live fish/Sauced beef/Mushroom stewed chicken/Crispy bean curd, etc,And should try to use vegetable oil cooking,For vegetable oil contains more to brain cells very useful essential fatty acid.

　　在进餐时不要谈论一些不愉快和有关学习上的事情，进餐时保持愉快的心情，良好的食欲，保证考生在考试期间获得足够的营养。 针对于压力过重、容易失眠问题的考生，可以选择喝些小米汤、玉米粥或温牛奶。或开水中加点醋服用，可提升睡眠质量。 With a meal don't talk about some unpleasant and relevant learning things,At meal times keep happy mood,A good appetite,Ensure that the examinee during exam time get enough nutrition. Based on pressure is overweight/Easy to the examinee of insomnia,Can choose to drink small rice water/Indian meal or warm milk.Or boiled water add vinegar to take,It can improve the quality of sleep.

　　来源：跨考教育

source:Cross examination education