What are the college entrance examination preparation guides?

There are ten days before the college entrance examination. How do candidates arrange their diet and rest in the most critical sprint stage, and how should parents make psychological adjustments to create a relaxed and comfortable emotional environment for their children, so that candidates can enter the examination room in the healthiest living state and the most relaxed psychological state. Today, I will sort it out for you. ...

What should I eat for three meals a day?

Eating breakfast or not will directly affect the efficiency and physical fitness of early learning. Whether at ordinary times or during the review exam, you should not only have breakfast every day, but also have a good breakfast. A nutritious breakfast should include cereals, animal foods, milk or bean products, and vegetables and fruits.

Lunch serves as a connecting link between the preceding and the following, so be sure to be full. In the school where meals are provided centrally, some students feel that the taste is not good, so they throw away their meals after eating a few mouthfuls, and the nutritional intake is definitely not enough.

Candidates usually sleep late when reviewing for exams, and prepare a rich dinner. If you sleep late, about 4 hours after dinner, you can consider adding meals, a cup of yogurt and a few wonton, not too much, so as not to affect your child's sleep.

The food for lunch and dinner should be varied. Pay attention to choose foods rich in high-quality protein. Fish and shrimp, lean meat, eggs, milk, tofu and other foods are rich in high-quality protein, but also rich in minerals and vitamins. DHA contained in deep-sea fish can improve brain function and enhance memory.

Fresh fruits and vegetables are rich in vitamin C and dietary fiber. Vitamin C can not only promote the absorption of iron in the body, but also increase the utilization rate of oxygen in brain tissue. This kind of food can also help digestion and increase appetite.

Pay attention to a light diet and drink plenty of water

With the approaching of the exam, the weather is getting hotter and hotter. Because of the fast pace of life and great pressure, the digestive function of candidates is often reduced. Fried and greasy food can easily make people feel full, reduce people's appetite and affect the intake of other foods. On the other hand, fried food is not easy to digest, which will increase the burden of digestion, resulting in a corresponding decrease in blood distributed to the brain, affecting the efficiency of the brain. Therefore, do not eat or eat less high-fat fried food.

Sweating too much in summer will easily lead to water shortage in the body, dizziness, headache and other symptoms, which will affect the learning efficiency of candidates. Therefore, it is necessary to urge candidates to drink more water and drink less.

Some candidates drink a lot of coffee and tea to "refresh themselves". Coffee and tea contain caffeine, which has a certain refreshing effect. But everyone has different sensitivity to caffeine. Especially sensitive people, it is difficult to fall asleep after drinking some tea or coffee. An insensitive person can't get up even after drinking a large cup of coffee. Tiredness and drowsiness are natural reactions of the brain and body, reminding us that we should have a rest.

Don't be superstitious about "brain tonic"

Intelligence is influenced by many factors, and nutrition is only one of them. All kinds of natural foods already contain all kinds of nutrients needed by the human body, so long as they are arranged reasonably, they can meet the needs. There is no "magic bullet" to improve intelligence and academic performance in a short time except hard study and accumulation. Don't be overly superstitious and dependent on the effect of nutrition on intelligence and test scores.

Reading and studying for a long time will make you dizzy, which is the result of extreme expansion of cerebral blood vessels. On the other hand, brain activity slows down, manifested as slow thinking, and even forced to rest, manifested as dozing off. Don't engage in fatigue tactics, combine work and rest. Taking some time out for exercise every day can not only relieve fatigue and improve learning efficiency, but also be beneficial to health.

48 hours before the college entrance examination

How to "calibrate" the biological clock

After a long and tense sprint before the exam, how to do a good job in the college entrance examination in the best state? Professor Dai Guangming, a psychological consultant in the Department of Neurology, xinqiao hospital, Third Military Medical University, suggested that the biological clock should be "calibrated" 48 hours in advance.

Dai Guangming said that after a long period of intense and heavy pre-test review, the biological clock rhythm changed into a state of high tension, but the biological clock in this state of tension did not match the rhythm of the college entrance examination, which may lead candidates to be in a better state when taking the mock exam at night, but in a worse state when taking the exam during the day.

Dai Guangming thinks that the best way to adjust the biological clock 48 hours before the exam is:

Get up at 7 o'clock in the morning, then listen to music and do aerobic exercise such as jogging.

At 9:00- 1 1:30 and 15- 17:30, you can do a mock exam with little difficulty according to the exam rhythm, which is helpful for your brain to concentrate at this time.

Arrange a nap at noon 1 hour.

After dinner, candidates can also do moderate relaxation exercises, then sit down in a relatively quiet environment, close their eyes, adjust their breathing rhythm, meditate on happy times, the quiet environment of the forest, and look forward to a bright future in their minds. Generally, it lasts 10 to 20 minutes, which can help people get rid of nervous review temporarily. Soothing breathing can also help candidates replenish oxygen saturation in their bodies, thus achieving the purpose of relaxing their mood and decompressing for preparing for the exam.

To parents.

Five suggestions from well-known psychological counselors

The editor said that this year's college entrance examination candidates will soon enter the examination room. Parents and friends are busy again in order to help the children who are preparing for the exam. However, if parents help too much, they will do bad things with good intentions, aggravate children's psychological tension, increase their psychological pressure and hinder their normal play. Let's listen to five suggestions from Ma Zhiguo, a famous psychological consultant and applied psychology researcher, to parents.

Parents should not expect too much.

Psychoanalysis:

Parents' expectations are too high, which exceeds their children's ability and will cause stress to their children. Many children are under great pressure in exams and lose confidence in themselves. Parents' high expectations are a direct influencing factor. In the face of the college entrance examination, parents' high expectations are even more naked, and they hope that their children will focus on exams and go to prestigious schools. Some parents often show their envy of famous universities. Their children's grades were originally between one and two, but they kept telling their children: if you work harder, you will have the hope of becoming a famous brand; Other parents forced their children to rush to Tsinghua, and even failed to get into two voluntary colleges.

Psychological support:

When we treat children with a normal heart, we will find that there are so many bright spots in children, and we will give them more positive comments and inject more confidence into their hearts. Where does the positive evaluation come from? Only by lowering expectations can we improve our evaluation and positively affirm our children. Children face the college entrance examination, and it is more important for parents to correctly evaluate their attitudes. In fact, by this time, the knowledge that children have mastered is basically a foregone conclusion, and it is impossible to make a qualitative leap in a short time. It will be more comfortable for parents to lower their expectations and set their goals realistically, or even lower their level. This will help children to face the college entrance examination calmly, enhance their self-confidence, and help children to better play on the spot in the examination room.

Parents should not care too much.

Psychoanalysis:

In the face of the big exam, how is the pressure on children caused? It is because the exam results are taken too seriously, the review before the exam may be too tired, and the mood in the examination room may be too nervous, which exceeds the limit that the brain can bear. So when it comes to answering questions, the brain will be suppressed beyond the limit, and the brain cells will automatically stop working and no longer listen to orders, which will affect the effect of pre-test review and on-site examination. In this case, all kinds of anxiety caused by parents paying too much attention to their children's college entrance examination will inevitably be passed on to their children, making them more anxious, more prone to over-limit inhibition in review and examination room, and more likely to fail in the exam.

Psychological support:

As parents, we need to adhere to a principle: if you really love your children, don't take their test scores too seriously, be normal about their college entrance examination, be neither too nervous nor pretend to be relaxed, and create a normal learning environment and family atmosphere for their children. So, you'd better go to work and do what you should do. Parents' mentality can also be transmitted to their children. When children are infected by the normal heart from their parents, they will look at the exam lightly, be refreshed when reviewing, and be calm when facing the college entrance examination.

Parents should not be too strict.

Psychoanalysis:

Such strict control makes it difficult for children to have a calm mind when studying at home. Family has become a continuation of the stressful life in school, and children's psychology has no buffer time. In this way, children may feel that they have no free space, may lack time for independent review, may constrain their initiative and enthusiasm for learning, and may even have a rebellious attitude towards their parents.

Psychological support:

Parents should have a clear role orientation. In any case, children are the leading role in the exam, and parents can only play a supporting role. We must believe that in the face of the big exam, the children who are the protagonists have a clear idea of how to study, not to mention the detailed guidance of the school teachers. Even if some parents passed the college entrance examination on their own, it is a thing of the past, and the so-called experience will become an old calendar book. Therefore, the most realistic approach is that parents should give their children the initiative to learn, and don't worry too much about their children's review before the exam. As for things like reviewing materials, parents don't have to worry about the teacher's arrangement.

Parents should not nag too much.

Psychoanalysis:

Parents' nagging before the exam reflects their comparison psychology. For example, a classmate's grades are similar to yours, so you can't lose to him. For another example, a classmate was admitted to the key point last year. I hope you are like him. A girl said: as soon as I called my classmates to ask questions, my parents said I couldn't even do such a simple question. In fact, they don't understand the situation and have to speak. It makes me feel annoyed and stressed. I hope parents will talk less about other children's cleverness and say that their children are too stupid. A boy said: Every time I take an exam, my parents are very nervous. They always ask questions and tell me. I feel that they are more anxious than me.

The result of nagging will inevitably increase children's psychological pressure, make them feel distrustful, make them bored, make them dislike their parents, and even lose their temper with their parents because they are in a bad mood.

Psychological support:

Parents and friends should practice a kung fu: a few days before the college entrance examination, children should learn to control their mouths and say extreme words-don't nag when they die. Even if you express your concern, you should watch the opportunity. Some necessary explanations, it is best to "say one thing", don't repeat it twice.

It is even more important if parents turn nagging into listening. When getting along with children before the exam, parents may wish to take time to take their children for a walk and chat with them. When chatting with your child, if the child tells you about difficulties or pressures, it may be just an emotional catharsis and a trust in you, which does not mean that it should be solved immediately. What you need to do at this time is to contribute more ears and be a good listener. If you still want to talk and have time to nag, it is better to tell jokes to your children and relax with each other.

Parents should not be overprotective.

Psychoanalysis:

Children are going to have a big exam, so parents naturally have to worry about eating and sleeping. But excessive care and protection will make the air at home tense. This tense family atmosphere will aggravate children's anxiety and help them.

Go to sleep first. Some parents are afraid that their children will not sleep well before the exam, so they let their children go to bed early. Some parents blindly let their children adjust their sleep and deliberately stipulate sleep time. Children, just lying in bed, force themselves to sleep, always thinking about how to sleep. And the result? I'm too smart to sleep. Now there are all kinds of nutritional supplements, and so far no nutritionist has said that these things can improve exam results. On the contrary, some candidates said: I don't drink when others drink. How can we defeat others? My parents bought a lot of supplements, and I am even more sorry for my parents if I failed in the exam.

Psychological support:

How should parents take care of their children's life before the exam? With regard to sleep, parents should guide their children to do this: sleep when they are sleepy, go to school when they are not sleepy, sleep when they lie in bed, and flip through books when they can't sleep, that is, they don't read novels. It doesn't matter if you can't sleep well anyway. And the result? Easier to fall asleep. What should I do if I really can't sleep well before the exam? That's not important. If the child says he didn't sleep well before the exam, you should encourage him to stand up and walk into the examination room with confidence.