Sufficient and stable nutrition is very valuable for a healthy physique and mind. Tests
, which are valuable stopping points in the choice of truth and
, which we begin to direct our lives to adulthood, are inevitable. In this period of tension for many of us, we must pay due attention to our nutrition
to increase success and attention.
In stressful times, some
vitamins are more needed to keep the border system and endocrine systems working properly. These are vitamins B and C. Deficiency of these vitamins
also reduces the ability to tolerate and cope with stressors. We can obtain B vitamins
from bread, cereals and legumes. Take care to consume these types of foods
during the exam week.
Too much carbohydrate and sugar consumption, long-term fasting and skipping meals cause hypoglycemia, that is, blood sugar
. This causes fatigue, headache, weakness, poor concentration,
blurred vision and memory impairment. For this reason, meals should not be skipped during the exam week, it is sufficient
and attention should be paid to stable nutrition.
It provides amino acids necessary for adequate consumption of protein foods, tissue repair, muscle strength, proper functioning of hormones
, satiety, and a brighter mind. Meat, chicken, fish are very valuable for memory because they contain vitamin B12
. Milk containing whey
proteins that reach our tissues the fastest (yogurt, cheese, kefir etc.), eggs should be in our daily diet and
even in every meal. Again, meat of animal origin, chicken, omega-3 rich
fish and vegetable protein sources such as beans, chickpeas, lentils 2-3 times a week
should be consumed 2-3 times a week.
Nuts such as walnuts, hazelnuts, almonds, pistachios, pumpkins and sunflower seeds definitely contain strong minerals,
vitamins and omega3 as well as mind-opening healthy fats and protein
must be consumed.
LAST ONE WEEK NUTRITIONAL RECOMMENDATIONS
Drink lots of water. (2-2.5 liters per day)
1 medium raw carrot per meal; With its heavy vitamin A content, it strengthens your memory and eyes
.
Eat plenty of raw vegetables every morning, lunch and dinner. Green leafy vegetables especially
purslane are rich in omega-3.
Take care to consume fish 2-3 times a week. Thanks to the omega-3 fatty acids it contains
, fish strengthens memory.
Eating 1 handful of walnuts, hazelnuts, almonds mixed with oily nuts every day is also effective in the development and protection of your cognitive performance
.
Do not do low-calorie diets for weight loss.
Consume carbohydrates rich in vitamins, proteins,
minerals, such as low-fat bulgur, pasta, rice, which can replace bread or bread, without exaggerating. The power you will get from these prevents muscle destruction
. 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 yogurt.
For those who say “I don’t have time to walk, I can’t exercise”!… Make sure to create time
, even if it’s half an hour; because physical activity opens the mind.
1 DAY BEFORE THE EXAM
It is your show of care not to eat ready meals outside.
Eat at your home without too much time.
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. It shows doping effect
with the caffeine they contain; however, they bring fatigue in a rapid form.
Avoid very fatty and sweet foods. This type of food may cause your bowel movements
to deteriorate before the exam. If you want a lot of sweets, you can meet this requirement from milk desserts
which are lighter. You can meet your sweet
need by consuming a few cuts of chocolate containing 60% cocoa.
Before the exam, be careful not to consume legumes, which have gas-forming properties.
Avoid alcoholic beverages.
WHAT SHOULD WE EAT ON THE MORNING OF THE EXAM?
Definitely have breakfast in the morning to improve your performance and maintain your attention.
For breakfast, definitely include protein-containing cheese, milk, eggs. They prolong the period of fullness
and delay the feeling of hunger.
Avoid foods such as jam, honey, chocolate, molasses, fruit juice, sugar. When these foods are eaten alone
, because they will cause your blood sugar to rise and fall rapidly, it will cause a feeling of hunger more quickly
. And it can cause attention deficit and sleepiness. You can meet your sweet needs by eating fresh or dried
fruit. Studies have shown that breakfast in the form we recommend with a low glycemic index
increases mental performance and prolongs attention span up to 210
minutes.
Avoid very salty foods. Never consume salami, sausage, sausage, bacon. Olive increases the feeling of thirst as it contains more salt
. Attention!…
Definitely eat 1-2 slices of whole grain bread.
Try to consume a handful of unsalted, unroasted hazelnuts, peanuts, almonds, walnuts.
Do not consume a food that you have not tried before.
On the morning of the exam, beverages such as tea and coffee
, which increase the urine size and frequency due to the caffeine they contain, should not be consumed excessively.
Many foods that are not prepared in hygienic rules can cause food poisoning. While some food
poisonings get better in a shorter time, some may take longer to get fit.
Don’t take risks, stay away from foods that are sold outside, unbranded, you don’t know what it is.
Young people who have to eat outside and in places that serve catering should pay attention to the fact that the restaurant they eat at
is a solid and high quality restaurant. Food sold on the street
should not be consumed. Instead, it is more appropriate to purchase soft drinks such as solid milk,
yogurt, ayran or packaged products sold in closed boxes. The expiry dates of all foods to be purchased
should be observed.
NUTRITION AT THE TIME OF EXAMINATION ?
Now; We all know or should know
the waste of consuming sugar and all kinds of sweets in the exam. These kinds of foods contain easy carbohydrates alone, they increase blood sugar quickly and decrease it quickly
. The rapid drop in blood sugar can also cause performance and attention deficits. Instead of sugar and
candies, it would be appropriate to eat chocolate (with milk) containing fat and protein
, which prevents blood sugar from falling quickly after it rises. Since chocolate contains caffeine, it is not very effective in terms of stimulant effect unless it is consumed in exaggerated
measures. Consuming small sandwiches containing cheese, bread,
protein, with buttermilk or milk should be preferred for students with hypoglycemia and insulin resistance
. If students are afraid of getting hungry in the exam, cans of milk,
buttermilk, provided that it is unsalted and not roasted; They can have oil seeds such as almonds, hazelnuts, peanuts and walnuts, fruits such as
bananas and dried apricots as healthy snacks.
During the exam, it would be reasonable to have water with us and drink little by little, thus not triggering the need for the toilet
.
I wish success to all students who will take the exam…
