The time has approached for the Larger Training Establishments Examination (YKS), which will likely be held by the Pupil Choice and Placement Middle (ÖSYM). Whereas the examination preparations proceed at full velocity, each the pandemic state of affairs and the growing examination stress trigger adjustments in the consuming behaviors and sleep patterns of the candidates. It’s a recognized proven fact that correct nutrition is essential for profitable efficiency. Because of this, excited households are searching for what they need to eat and drink to improve their youngsters’s examination success and help them. On this case, what ought to candidates pay attention to of their food regimen days before the examination? The day before the examination, which meals ought to candidates devour and what ought to they keep away from on the morning of the examination? Nutrition and Dietetics Specialist Dr. Zeynep Güler Yenipınar gave data on the topic.
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Throughout this era, when there are only some days left for the examination, breakfast and essential meals shouldn’t be skipped, and snacks also needs to be made. Speaking about the significance of a balanced food regimen in the type of 3 essential meals and 2-3 snacks on this interval, Dr.Zeynep Güler Yenipınar stated, “Kids ought to select the fundamental vitamins that the physique wants so as to focus their attention comfortably throughout the irritating examination tempo, milk, meat, cereal, fruit and greens all through the day. Care must be taken to devour totally different meals teams comparable to,”he stated.
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For breakfast, select meals comparable to entire grain bread, milk, cheese or eggs, recent greens and fruits, molasses, jam or honey, or nutritious meals comparable to yogurt/milk, oats, flaxseed, recent or dried fruit. As a substitute of tea and low, which has a stimulating impact at breakfast; Freshly squeezed fruit juices, mate tea, ginger, clove, cinnamon stick and lemon slice teas may be brewed blended.
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It’s useful to devour cinnamon due to its blood sugar regulating impact. An individual can add cinnamon sticks to all the teas he drinks so as to stability blood sugar and keep focus for a very long time. Espresso, tea and sodas include caffeine. 1 cup of espresso and tea a day can help attention and focus, however extreme caffeine consumption can have the reverse impact and trigger issues comparable to restlessness and insomnia.
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For lunch and dinner, legumes comparable to beans, chickpeas, lentils, vegetable dishes, boiled, steamed, baked or grilled meat-fish-chicken-turkey may be most well-liked. In case of fuel, legumes may be consumed ideally at lunch. Together with the meals, yogurt, ayran, tzatziki and salads and entire grain bread must be included.
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It’s useful to devour fish meat 2-3 days a week. A really wealthy supply of omega-3 fish strengthens reminiscence, improves studying and focus. Care must be taken to drink 2-2.5 liters or 6-8 glasses of water throughout the day.
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B group nutritional vitamins, that are additionally concerned in mind capabilities and nervous system, are essential. Because of this, entire wheat / rye breads must be most well-liked as bread, to be certain that blood sugar is balanced and since it’s a wealthy supply of B nutritional vitamins.
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Dry or recent fruits and yoghurt or milk and oily seeds comparable to hazelnuts, walnuts and almonds may be most well-liked for snacks. As well as, throughout the examination preparation interval, every pupil ought to embrace walnuts wealthy in omega-3 fatty acids, which might strengthen reminiscence and improve focus, and devour 3-4 entire walnuts each day.
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If there isn’t any constipation criticism, 1 banana may be eaten each day. It triggers the secretion of serotonin-happiness hormone and is a wealthy supply of potassium. Due to this fact, distraction can be prevented.
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Sooner or later before the examination, gas-producing meals comparable to legumes, cabbage, leek, celery, peas, bulgur pilaf, barren, lentil meatballs must be averted, and care must be taken in the consumption of meals with excessive fiber and fats content material. Iron must be given ample significance. Meals containing wealthy iron, which improve focus and improve attention and pondering energy, must be consumed.
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Corresponding to liver, meat, inexperienced leafy greens and molasses. Baked or grilled fish, rooster, meat, eggs, hazelnuts, peanuts and walnuts must be consumed. Due to their protein content material, these meals enable you to keep awake and use vitality fully, and the fatty acids they include play an essential position in the functioning of mind cells.
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Any meals or meals that you’ve by no means eaten the day before the examination shouldn’t be tried for the first time on the examination day. Out of doors and road meals must be averted. Such meals may cause meals poisoning. Consuming a favourite meal at house as a substitute will likely be each wholesome and motivating. Every day consuming habits shouldn’t be exceeded. Extreme consumption of tea, espresso and carbonated drinks must be averted, and sleep patterns shouldn’t be disturbed. Sooner or later before the examination, the want for sweets must be suppressed with milk and fruit desserts and dried fruits.
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The morning of the examination have to be a routine breakfast. If breakfast just isn’t eaten, issues comparable to headache, inattention, fatigue, and low blood sugar could also be encountered. Throughout the examination, meals comparable to salty cheese, olives, sausage, and crackers that will trigger thirst shouldn’t be consumed. For breakfast, a balanced breakfast plate must be most well-liked, ideally consisting of boiled eggs, low-salt cheese, recent greens and fruits, recent fruit juice and entire grain bread, and a teaspoon of honey / molasses. Ingesting water on the morning of the examination shouldn’t be uncared for.
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