It was stated that the pandemic and increased exam stress caused changes in the eating behaviors and sleep patterns of the candidates. Stating that proper nutrition is very important for successful performance, Dr. Zeynep Güler Yenipınar made explanations about which foods should be consumed and what should be avoided the day before the exam, on the morning of the exam.
BREAKFAST AND MAIN MEALS MUST NOT BE SKIPLED
Stating that breakfast and main meals should not be skipped during this period, Dr. Zeynep Güler Yenipınar said that snacks should also be made. Talking about the importance of a balanced diet in the form of 3 main meals and 2-3 snacks during this period, Dr. Zeynep Güler Yenipınar said, “In order for children to be able to focus their attention comfortably in the stressful exam tempo, care should be taken to choose the basic nutrients that the body needs and to consume different food groups such as milk, meat, cereals, fruits and vegetables throughout the day.”
ADD Cinnamon Sticks to Your Drinks
Dr. Zeynep Güler Yenipınar, “For your breakfast, choose foods such as whole grain bread, milk, cheese or eggs, fresh vegetables and fruits, molasses, jam or honey or nutritious foods such as yogurt, milk, oats, flax seeds, fresh or dried fruits. ” he declared.
Instead of tea and coffee, which has a stimulating effect at breakfast; Stating that freshly squeezed fruit juices, mate tea, ginger, clove, cinnamon stick and lemon slice teas can be brewed mixed, Yenipınar said, “Cinnamon is beneficial to consume because of its blood sugar regulating effect. A person can add cinnamon sticks to all the teas he drinks in order to balance blood sugar and maintain concentration for a long time. Coffee, tea and sodas contain caffeine. A cup of coffee and tea a day can support attention and concentration, but excessive caffeine intake can have the opposite effect and cause problems such as restlessness and insomnia.
PREFER THESE FOODS FOR LUNCH AND DINNER
Dr. Zeynep Güler Yenipınar, “For lunch and dinner, you can eat legumes such as beans, chickpeas, lentils, vegetable dishes, boiled, steamed, baked or cooked.
Grilled meat, fish, chicken, turkey can be preferred. In case of gas, legumes can be consumed preferably at lunch. Along with the meals, yogurt, ayran, tzatziki and salads and whole grain bread should be included.
Stating that it is beneficial to consume fish 2-3 days a week, Yenipınar said, “Fish, which is a very rich source of omega-3, strengthens memory, increases learning and concentration. Care should be taken to drink 2-2.5 liters or 6-8 glasses of water during the day.
CONSUME WHOLE WHEAT OR RYE BREAD
Stating that B group vitamins, which are also involved in brain functions and nervous system, are very important. Zeynep Güler Yenipınar said, “For this reason, whole wheat-rye breads should be preferred as bread, to ensure that blood sugar is balanced, and because it is a rich source of B vitamins.”
EAT 3-4 PIECES OF WALNUT EVERY DAY
Giving information about the foods that should be consumed in between meals, Dr. Zeynep Guler Yenipinar said:
“Dried or fresh fruits and yoghurt or milk and oily seeds such as hazelnut, walnut and almond can be preferred for snacks. In addition, during the exam preparation period, each student should include walnuts rich in omega-3 fatty acids, which can strengthen memory and increase concentration, and consume 3-4 whole walnuts every day. If there is no constipation complaint, 1 banana can be eaten every day. It triggers the secretion of serotonin-happiness hormone and is a rich source of potassium. Therefore, distraction is also prevented.”
BE CAREFUL OF YOUR NUTRITION 1 DAY BEFORE THE EXAM
Dr. Zeynep Güler Yenipınar’s suggestions about how the candidates should be fed the day before the exam are as follows;
“One day before the exam, gas-causing foods such as legumes, cabbage, leek, celery, peas, bulgur pilaf, barren, lentil meatballs should be avoided, and care should be taken in consuming foods with high fiber and fat content. Iron should be given sufficient importance. Iron-rich foods that increase concentration and increase attention and thinking power should be consumed. Such as liver, meat, green leafy vegetables and molasses. Baked or grilled fish, chicken, meat, eggs, hazelnuts, peanuts and walnuts should be consumed. These foods allow you to stay awake and use energy completely due to their protein content, and the fatty acids they contain play an important role in the functioning of brain cells.
DON’T GO OUT OF YOUR DAILY NUTRITION HABITS
Yenipınar, who said that any food or food you have never eaten before the exam should not be tried for the first time on the exam day, continued as follows:
“You should stay away from food sold in the open and on the street. Such foods can cause food poisoning. Eating a favorite meal at home instead will be both healthy and motivating. Daily eating habits should not be exceeded. Excessive consumption of tea, coffee and carbonated beverages should be avoided, and sleep patterns should not be disturbed. One day before the exam, the need for sweets should be suppressed with milk and fruit desserts and dried fruits.
MUST HAVE BREAKFAST ON EXAM DAY
Finally, Yenipınar, who conveyed important information about the nutrition of the candidates on the exam day, said, “A routine breakfast should definitely be eaten on the morning of the exam. If breakfast is not eaten, problems such as headache, inattention, fatigue, and low blood sugar may be encountered. During the exam, foods such as salty cheese, olives, sausage, and crackers that may cause thirst should not be consumed. For breakfast, a balanced breakfast plate should be preferred, preferably consisting of boiled eggs, low-salt cheese, fresh vegetables and fruits, fresh fruit juice and whole grain bread, a teaspoon of honey and molasses. Drinking water should not be neglected on the morning of the exam,” he concluded.