NUTRITION IN THE EXAM

If students preparing for university exams work hard on their path to their future and include adequate and balanced nutrition in their daily routine, their exam success will increase and their stress will decrease as their mental state will improve.

For this reason, both young people in early adulthood will Both parents need to be conscious about this issue. It is obvious that success will increase with concentration, perception and thinking skills if a regular and balanced diet is consumed, unlike the weight gained during the exam years and the disrupted eating patterns!

Breakfast, which is the most important meal to meet the brain's energy needs; It should consist of adequately balanced and consciously prepared foods. In the period between dinner and breakfast, the body uses almost all of the energy it obtains from food. If you do not have breakfast in the morning, there will not be enough energy for brain functions. Fatigue, headache, decreased attention and perception may occur.

It has been shown that individuals who eat breakfast regularly have less weight gain and are more successful in perceiving lessons. Therefore, it is essential to have a balanced and adequate breakfast within 1-1.5 hours of waking up, at the latest during the exam year, and generally throughout life.

 

Egg, which has the highest rate of use in the body and is therefore the highest quality protein source, must be included in the diet of young people preparing for the exam.

For breakfast. Instead of tea and coffee, which has a stimulating effect; Brew mate tea + ginger + clove + cinnamon bark + lemon slice tea mixed.

 

It is beneficial to consume Chinese cinnamon due to its blood sugar regulating effect. In order to balance blood sugar and maintain concentration for a long time, a person should add a cinnamon stick to all the teas, coffees and even water he drinks, if desired.
 

 

When exams are mentioned, we immediately think of candies, jam and marmalade to give us energy. There are foods with high sugar content. But contrary to popular belief, when we say carbohydrates, the first thing that comes to our mind is simple sugar. It should not be forgotten that; The brain uses the sugar in the blood as energy. Contrary to popular belief, table sugar, that is, simple carbohydrates, does not meet the brain's need for sugar because it raises and lowers blood sugar rapidly and causes hypoglycemia (low blood sugar). This situation; It brings about distraction, lack of concentration and sleepiness.

 

Fish consumption is a must in the Mediterranean diet model, adequate and balanced nutrition, and omega-3 intake. But when consumed with the right cooking methods! Omega-3 fish oil, which is known to be abundant in deep cold water fish, has been proven to be effective in brain development and improving mood. It supports omega-3 intake, especially when consumed by grilling or baking salmon, mackerel, trout, anchovies, tuna, sardines.

 

B group vitamins, which play a role in brain functions and nervous system, are very important. For this reason, whole wheat / rye breads should be preferred as bread, to ensure balanced blood sugar levels and to be a rich source of vitamin B. /p>

Since long periods of fasting increase tension and impair concentration, it would be a correct order to eat at intervals of 3-3.5 hours. As a snack; Instead of foods that quickly increase blood sugar (fruit juices, sugary ready-made foods, pastries), foods that provide satiety for a long time and support quality nutrition should be preferred.

As for oilseeds; One of the best examples that fits this group. Raw almonds, fresh hazelnuts, walnuts, dried apricots, blueberries, roasted chickpeas (if there is no constipation problem) are among the foods to be chosen.

 

Our daily water requirement is 30 ml per kilo. It is calculated as . If people remain dehydrated for a long time, they may experience problems such as headache, nausea, and tension.

 

Rosemary, the spice we add to meat dishes and salads, was shown to improve quick thinking and speed in a study conducted with rosemary leaves collected from Turkey in America. It has been revealed that it has a relationship with the length of attention span.

Considering that rosemary added to tomato juice to be drunk once a week significantly increases the thinking speed, it will be beneficial for students to consume it, especially during the exam preparation period.

Most students prefer dark tea before taking exams to feel more fit and improve their sleep. However, it may be difficult to detect theanine, which contains between 20-50 mg in a glass of tea. Therefore, I would recommend that children do not drink dark tea both during the exam preparation year and right before the exams.

 

Fennel, which will be preferred from reliable brands (preferably packaged teas) especially in preventing gas formation that disturbs the stomach and intestines, is miraculous. Fennel tea can be consumed after meals to avoid having to deal with digestive problems during the exam.

Chamomile tea should be consumed before exam nights to both aid digestion and ensure a comfortable sleep with its soothing effect. Just be careful! Any herbal tea should be consumed without boiling, by adding 1 sachet to freshly boiled hot drinking water in a lidded cup or teapot and waiting for 10 minutes.

 

It is very important for children to have a strong immune system and avoid infection during the exam preparation period in terms of mental and physical performance. Therefore, you can give your children 1 glass of echinacea or sage tea 3-4 days a week.

 

RECOMMENDATIONS FOR 1 DAY BEFORE THE EXAM

What to consume the day before the exam It is at least as important as the exam day. Unusual new tastes, foods with unknown ingredients, high-fat foods cooked by frying, and vegetables and fruits that may not be washed properly may trigger food poisoning or cause digestive system problems. Therefore, for 1-2 days before the exam, you should definitely eat well-washed foods cooked at home using the correct methods.

Foods that may cause gas problems the day before, such as legumes, cabbage, leeks, celery, peas, bulgur pilaf, barley and lentil meatballs, should be avoided.

Frying in oil, mixed dishes consisting of many foods, and dishes with very fatty and heavy sauces should not be preferred, as they may cause stomach disorders. , as little processed and plain foods as possible should be preferred.

The night before the exam will disrupt the quality of sleep. Excessive caffeine intake should be avoided, and teas that have a sedative effect and improve sleep quality, such as lemon balm or chamomile tea, should be preferred rather than dark tea and strong coffee. In 500 ml hot water; Mix 1 bag of chamomile + 1 bag of melissa / chamomile tea + 1 bag of cinnamon clove tea.

     Caffeinated, carbonated drinks, tea and coffee should not be consumed 2.5 - 3 hours before bedtime. Also,   too much fluid should not be consumed. Excess fluid causes frequent urination at night and makes the person sleepless.

High salt content. Pickled foods or salty snacks will cause dehydration, so they should not be consumed. (processed meats, soudjouk, salami, sausages, saltine crackers, pickles, etc.)








 

FOR EXAM EVENING

SAMPLE MENU:

grilled tenderloin / steak / salmon

green salad – or vegetable dish with olive oil (except broccoli, cauliflower, radish, cabbage!)

Minera lli water

1-2 slices of rye bread or 2-3 tablespoons of plain (oil-free) whole wheat pasta

 

BREAKFAST

SAMPLE MENU:

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