NUTRITION DURING THE PRE-EXAMINATION PERIOD

Adequate and balanced nutrition is very important for a healthy physique and mind. towards adulthood and

exams, which are important stopping points in the choice of profession, where we begin to direct our lives.

it is inevitable. During this stressful time for many of us, it’s time to increase success and focus.

We have to be careful with our diet.

To ensure the proper functioning of the nervous system and endocrine systems during stressful times, certain

More vitamins are needed. These are vitamins B and C. Deficiency of these vitamins

It also reduces the tolerance to stressors and the ability to cope with them. Vitamin B

We can provide bread, cereals and legumes. Avoid consuming such foods during the exam week.

take care.

Excessive carbohydrate and sugar consumption, long-term fasting and skipping meals

causes blood sugar to drop. This can lead to fatigue, headache, weakness, poor concentration,

blurred vision and memory impairment. For this reason, meals should not be skipped during the exam week.

and balanced diet should be taken care of.

Adequate consumption of protein foods, tissue repair, muscle strength, proper hormones

It provides essential amino acids for work, satiety, and a brighter mind. Meat, chicken, fish B12

It is very important for memory because it contains vitamins. Whey reaching our tissues the fastest

milk containing proteins (dairy products such as yoghurt, cheese, kefir, etc.), eggs are in our daily diet and

even at every meal. Again, meat of animal origin, chicken, 2-3 times a week omega-3 rich

fish and vegetable protein source legumes such as beans, chickpeas, lentils 2-3 times a week

must be consumed.

Nuts such as walnuts, hazelnuts, almonds, peanuts, pumpkin and sunflower seeds are rich in minerals,

It is a must because it contains mind-opening healthy fats and protein such as vitamins and omega3.

must be consumed.

LAST ONE WEEK NUTRITION RECOMMENDATIONS

For lots of water. (2-2.5 liters per day)

1 medium raw carrot per meal; With its intense vitamin A content, it will improve your memory and eyes.

strengthens.

Eat plenty of raw vegetables every morning, noon, and dinner. Green leafy vegetables especially

Purslane is rich in omega-3.

Take care to consume fish 2-3 times a week. Fish, thanks to the omega-3 fatty acids it contains

strengthens memory.

Eating 1 handful of walnuts, hazelnuts, almonds and oily nuts every day can also increase your cognitive performance.

effective in its development and preservation.

Do not do low-calorie diets for weight loss.

Vitamins, protein, such as bread or substitute low-fat bulgur, pasta, rice at every meal,

Consume mineral-rich carbohydrates without exaggeration. The energy you will get from them will cause muscle destruction.

prevents. It reduces fatigue. Meat, chicken, fish, legumes or eggs in addition to carbohydrates

should be. The meal must be supplemented with raw or cooked vegetables and yoghurt.

For those who say “I don’t have time to walk, I can’t exercise”!

create; because physical activity opens the mind.

1 DAY BEFORE THE EXAM

Take care 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. Doping effect with the caffeine they contain

shows; but they quickly bring about fatigue.

Avoid excessive amounts of fatty and sweet foods. This type of food is intestinal before the exam.

It may impair your movements. If you crave too much sweet

You can get light milky desserts. Dessert by consuming a few pieces of chocolate containing 60% cocoa

you can meet your needs.

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?

Make sure to have your breakfast in the morning to increase your performance and ensure your attention.

Make sure to include protein-containing cheese, milk and eggs for breakfast. These are the duration of satiety.

They prolong it, delay the feeling of hunger.

Avoid foods such as jam, honey, chocolate, molasses, fruit juice, sugar. These foods alone

Faster hunger, as they will cause your blood sugar to rise and fall quickly when eaten

evokes feeling. And it can cause attention deficit and sleepiness. fresh or dry

You can meet your sweet needs by eating fruit. Low glycemic index studies

The breakfast we suggest increases mental performance and improves attention span.

was determined to be extended to minutes.

Avoid excessively salty foods. Never consume salami, sausage, sausage, bacon. olives, too much salt

It increases the sense of thirst. Attention!…

Be sure to 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, such as tea and coffee, which increase the amount and frequency of urine due to the caffeine they contain.

Drinks should not be consumed in excess.

Many foods that are not prepared under hygienic conditions can cause food poisoning. some food

While poisonings heal in a shorter time, some may take longer to recover.

Don’t take risks, stay away from foods that are sold outside, unbranded, and you don’t know what it is.

Young people who have to eat outside and in places that serve food

They should make sure that the restaurant they eat at is a reliable and high quality restaurant. out on the street

Food sold should not be consumed. Instead, reliable milk with a certain brand, sold in a closed box,

It is more convenient to buy beverages such as yogurt, ayran or packaged products. to be purchased

Expiry dates of all foods should be observed.

NUTRITION AT THE TIME OF THE EXAM?

Now; We all know the harm of consuming sugar and all kinds of sweets in the exam or

we should know. Such foods contain simple carbohydrates alone, they increase blood sugar quickly and

lowers it. The rapid drop in blood sugar can also cause performance and attention deficits. sugar and

instead of sweets, fat and protein to prevent blood sugar from falling quickly after it rises

Eating chocolate containing (along with milk) is a good behavior. Chocolate is overrated because it contains caffeine

It is not very effective in terms of stimulant effect unless it is consumed in large quantities. such as cheese, bread,

consuming small protein-containing sandwiches with buttermilk or milk

should be preferred by students. If students are worried about being hungry in the exam, a can of milk,

ayran, provided that it is unsalted and unroasted; oily seeds such as almonds, hazelnuts, peanuts and walnuts,

They can have fruits such as bananas and dried apricots as healthy snacks.

Drinking little by little by having water with us during the exam, so that we need the toilet.

It would be wise not to trigger it.

I wish good luck to all students who will take the exam…

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