One week left of the test, pay attention to nutrition!

HeThe Higher Education Institution Examination (YKS), which will influence the university choices of the youth of our country, will be held next weekend. As the day of the test draws near, our young friends and family who will be taking the test may face excitement, excitement and stress. Tests are one of the most important sources of stress affecting millions of young people. An eating disorder that develops with stress can lead to many health problems. For this reason, it is very important to eat healthy during test preparation and a few days before the test. There is no food that has its own miraculous effects that will affect the success of the test, but to be healthy and successful you need to take adequate and balanced diet. I would like to give some advice about nutrition for my young friends who will give the test and
I wish everyone success

3 main 3 dream meals a day
Between dinner and breakfast, about 10-12 hours pass. During this time, almost all the energy taken from food is used up. Without breakfast, the energy needed for brain function is not available. As a result, fatigue, headaches, loss of concentration and perception are seen. You should definitely start the day with breakfast. Studies have shown that people who start their day with breakfast have 70% success in high school. Also, starting the day with breakfast helps to strengthen the concentration during the day. For the rest of the day, a protein-rich lunch and a light dinner should be preferred. According to the needs of the person, daily energy and nutrition needs should be met with snacks.

Almonds in food
Nuts should be included in the diet instead of high fat fried foods. During the study, fresh and dried fruits and nuts should be preferred over sugary and sugary foods, chips, carbonated beverages. Almonds have a positive effect on nerve conduction due to their protein content. It allows you to be alert and use your energy to the fullest. Also, the healthy vegetable fatty acids in nuts contribute to the more efficient functioning of brain cells.

Stay away from foods that produce gas
The intestines are one of the most affected organs by stress. Stress can cause changes in bowel movements. For this reason, foods like legumes, broccoli, cauliflower, cabbage that can produce gas should not be eaten a few days before the test.

You can improve your concentration by eating fish
Fish, which is a source of omega-3, has effects such as strengthening memory, learning and increasing concentration. So eating fish 3-4 times a week helps increase concentration.

Caffeine can increase stress
Caffeinated beverages can cause adrenaline secretion, which in turn increases stress levels. For this reason, plenty of tea, coffee and cola should not be consumed before the test. Instead of caffeinated beverages, herbal teas such as milk, fruit juice, linden and rosehip should be preferred. Adding cinnamon to herbal teas helps stabilize blood sugar. Having a balanced blood sugar ensures good concentration during the test.

To swipe the water during the test
Unfortunately, many students neglect to drink water during exams due to time constraints or avoid going to the toilet, but drinking enough water helps to keep the focus on the exam. For this reason, water should be drunk in small sips from time to time during the test. Also, do not eat extra fatty and salty foods in the pre-test diet, as it may cause thirst during the test. The night before the test, caffeinated carbonated drinks, tea and coffee should not be eaten 2.5 – 3 hours before going to bed. These drinks can cause frequent urination and lack of sleep at night.

Excess sugar brings sleep
There is a misconception among the public that sugar and sugary foods increase attention and perception. Yes, our brain uses carbohydrates as a source of energy, but heavy carbohydrate intake increases drowsiness and drowsiness. Therefore, dried and fresh fruits, which are natural sources of carbohydrates, should be eaten instead of common sugars or chocolate.

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