Adequate and balanced nutrition is very important for a healthy physique and mind. Exams, which are important stopping points towards adulthood and in choosing a profession through which we begin to direct our lives
, are inevitable. In this stressful period for many of us, we must pay due attention to our nutrition in order to increase success and attention.
We must pay the necessary attention to our nutrition in order to ensure the proper functioning of the nervous system and endocrine systems during stressful times.
vitamins are needed more. These are vitamins B and C. Deficiency of these vitamins also reduces tolerance to stress factors and the ability to cope with them. We can obtain vitamin B from bread, cereals and legumes. Be careful to consume such foods during the exam week.
Excessive carbohydrate and sugar consumption, fasting for a long time and skipping meals cause hypoglycemia, that is, low blood
sugar level. . This causes fatigue, headache, weakness, lack of concentration, blurred vision and memory impairment. For this reason, meals should not be skipped during the exam week.
Care should be taken to have an adequate and balanced diet.
Consumption of adequate amounts of protein foods, tissue repair, muscle strength, proper functioning of hormones
satiety provides essential amino acids to make the mind brighter. Meat, chicken and fish are very important for memory because they contain vitamin B12
. Milk (dairy products such as yoghurt, cheese, kefir, etc.) and eggs, which contain whey
proteins that reach our tissues the fastest, should be in our daily diet and even in every meal. Again, meat of animal origin, chicken, omega-3 rich fish
and vegetable protein source legumes such as beans, chickpeas and lentils should be consumed 2-3 times a week
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Nuts such as walnuts, hazelnuts, almonds, peanuts, pumpkin and sunflower seeds are a must because they contain rich minerals,
vitamins, mind-blowing healthy fats such as omega3, and protein
must be consumed.
NUTRITION RECOMMENDATIONS FOR THE LAST WEEK
Drink plenty of water. (2-2.5 liters per day)
1 medium-sized raw carrot at each meal; It strengthens your memory and eyes with its intense vitamin A content.
Eat plenty of raw vegetables every morning, lunch and dinner. Green leafy vegetables, especially purslane, are rich in omega-3.
Make sure to consume fish 2-3 times a week. Fish strengthens memory, thanks to the omega-3 fatty acids it contains.
Eating a handful of fatty nuts, a mixture of walnuts, hazelnuts and almonds, every day can also improve your cognitive performance
Do not go on low-calorie diets for weight loss.
Eat bread or replace it with vitamins and protein, such as low-fat bulgur, pasta and rice, at every meal.
Consume mineral-rich carbohydrates without exaggeration. The energy you get from these prevents muscle breakdown
. It reduces fatigue. In addition to carbohydrates, there should be meat, chicken, fish, legumes or eggs. The meal should definitely be supplemented with raw or cooked vegetables and yoghurt.
For those who say "I don't have time, I can't walk or exercise"!.. Make sure to make time, even if it's half an hour; because physical activity opens the mind.
1 DAY BEFORE THE EXAM
Be careful not to eat ready meals outside.
Eat at home in moderation. .
Grilled fish, salad, tahini halva may be suitable for dinner.
Do not consume more than 2-3 cups of tea and 2 cups of coffee a day. They show a doping effect
with the caffeine they contain; but they quickly bring fatigue.
Avoid excessive amounts of fatty and sweet foods. These types of foods may cause disruption of your bowel movements before the exam. If you want a lot of sweets, you can meet this need with lighter milk desserts. You can meet your need for dessert by consuming a few pieces of chocolate containing 60% cocoa.
Be careful not to consume legumes, which have gas-forming properties, before the exam.
Stay away from alcoholic beverages.
WHAT SHOULD WE EAT ON THE EXAM MORNING?
Make sure to have breakfast in the morning to increase your performance and ensure your attention.
For breakfast, be sure to have protein-containing cheese and milk. , keep the egg. These prolong the period of satiety
and delay the feeling of hunger.
Jam, honey, chocolate, etc. Avoid foods such as fruit juice, fruit juice and sugar. When these foods are eaten alone, they cause your blood sugar to rise and fall quickly, causing you to feel hungry more quickly. And it can cause lack of attention and sleepiness. You can meet your sweet need by eating fresh or dried fruit. Studies have shown that the breakfast we recommend, which has a low glycemic index
, increases mental performance and extends attention span up to 210
minutes.
Avoid excessively salty foods. Never consume salami, sausage, soudjouk or pastrami. Olives increase the feeling of thirst because they contain too much salt. Attention!...
Make sure to eat 1-2 slices of whole grain bread.
Try to consume a handful of unsalted, unroasted hazelnuts, peanuts, almonds and walnuts.
Do not consume any food you have not tried before.
On the morning of the exam, beverages such as tea and coffee, which increase the amount and frequency of urination due to the caffeine they contain, should not be consumed in excess.
Under hygienic conditions. Many unprepared foods can cause food poisoning. While some food poisonings heal in a shorter time, some may take longer to heal.
Don't take the risk, stay away from foods sold outside, unbranded, or foods you don't know what they are.
Young people who have to eat outside and in places that serve public food should make sure that the restaurant they eat at is a reliable and quality restaurant. Food sold openly on the street should not be consumed. Instead, it is more appropriate to purchase beverages such as branded, reliable milk, yoghurt, ayran, or packaged products sold in closed boxes. Expiration dates of all foods to be purchased should be taken into consideration.
NUTRITION DURING THE EXAM?
Now; We all know or should know the harm of consuming sugar and all kinds of confectionery during the exam. These types of foods contain simple carbohydrates alone, raise blood sugar quickly and lower it quickly. A rapid drop in blood sugar can also cause lack of performance and attention. Instead of sugar and candies, after increasing blood sugar It would be appropriate to eat chocolate (with milk), which contains fat and protein that prevent it from falling out quickly. Since chocolate contains caffeine, it is not very effective in terms of stimulant effect unless consumed in excessive amounts. Consuming small sandwiches containing protein such as cheese, bread, etc.
with ayran or milk should be preferred for students with hypoglycemia and insulin resistance
. If students are worried about getting hungry during the exam, they can use canned milk,
ayran, provided that it is unsalted and not roasted; They can keep oily seeds such as almonds, hazelnuts, peanuts and walnuts,
fruits such as bananas and dried apricots with them as healthy snacks.
During the exam process, we should keep water with us and drink it little by little, so that we can use the toilet. /p>
It would be wise not to trigger it.
I wish success to all students who will take the exam...
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