The golden rules of good nutrition that remove exam stress from the expert

Your brain needs glucose. But we’re not talking about sugar derived from sugar, which can cause your glucose levels to spike and then drop suddenly. We’re talking about sustained glucose release that you can get from complex carbohydrates. “A steady supply of glucose helps you focus without feeling hungry often.”

“Eat foods that nourish the brain”

Emphasizing that the food that will nourish the brain during the exam is very important explains Prof. Dr. Birol respect; He pointed out that vegetables and legumes/beans, fruits, grains (cereal products), usually whole grains and/or cereals, lean meats and meat alternatives, and milk, yogurt, cheese (usually low fat) foods should be consumed. .

“Make sure you have breakfast”

According to Prof. Dr. Saygı said, “Have breakfast to kick-start your metabolism, walk around and stretch while having lunch, and do some exercise before dinner. Be sure to include the following in your meals; Half a plate of vegetables, a plate of carbs and a plate of protein. We have some examples of foods you can include in your meals to keep you full and focused. It will be very healthy to act on these recommendations. You can also include starchy vegetables as part of your carbohydrate serving, such as potatoes and zucchini. You should consume lean meats (low-fat meats) that are high in protein, such as chicken, turkey, fish, and lean red meat. “Choose more of all vegetables, namely non-starchy vegetables,” he said.

“Snacks are important”

Prof. Dr. Birol Saygı stressed the importance of consuming foods described as snacks in public language. “Healthy meals and snacks are packed with resistant starchy foods that support brain function, provide slow and sustained glucose release, and support your gut microbiome and gut-brain axis. Start your day with a brisk walk in the neighborhood, on the beach or in your local park,” said Prof. Dr. Saygı, continuing her information with the following statements:

“When we feel stressed and/or anxious, we may feel like we need something sweet or salty, like crisps, candy, or cookies. Eating large amounts of sugar and salt not only provides empty calories (no nutritious calories), but also makes you feel hungry quickly. Schedule work breaks for a snack to keep your blood sugar and energy levels stable. Carbohydrates are your brain’s preferred source of energy, but the quality of the carbohydrates is important. Eat fiber-containing snacks such as whole grains, fruits, and vegetables for sustained energy. This also makes you feel full for longer. When you are busy, you can easily grab the food you have stored in the kitchen. Therefore, keep nutritious and useful food in the kitchen. These include fresh fruits, raw vegetables, nuts, cheese, yogurt, low-sugar, high-fiber cereals, popcorn (non-greasy), and canned tuna. Add a snack if your meals are 4 or more hours apart.

Beware of excessive caffeine consumption

Saygı said that the amount of caffeine to be taken during the day should be limited, saying that heavy caffeine intake can cause feelings such as tension and anxiety in the body. Saying why less caffeine should be consumed says Prof. Dr. Respect says: “Looking for caffeine to finish off a pile of study notes? While caffeine can give you a short energy boost, it can leave you feeling nervous and/or anxious afterwards Depending on how much caffeine your body can tolerate, you may experience stomach upset and insomnia. If you choose to consume caffeine, limit your intake throughout the day. Instead, opt for water, mineral water, herbal teas, or decaffeinated coffee Remember that you want to get enough rest before the exam and that a high caffeine intake may be the reason why you can’t sleep the night before the exam.

“We should drink 1.5 liters of water a day”

Gastronomy and culinary arts Lecturer Prof. Dr. Birol Saygı advised the students to drink 1.5 liters of crime per day. Saygı said that drinking water regularly hydrates the brain and said: “We should drink at least 1.5 liters of water a day, but we often forget to drink water, especially when we are busy. Thirst can creep up on us and we can feel dizzy feel or even get a headache from being thirsty. Carrying a water bottle can serve as a reminder to drink water, as you will likely feel the need to refill the water bottle throughout the day. While plain water is usually the best way to keep your To keep your body hydrated, consider the following options to increase your fluid intake. Add freshly chopped fruits, vegetables or herbs to your dressing. For example, add cucumber, orange, lemon, mint leaves. Try plain, unsweetened brewed flavored iced tea. with citrus (lemon, orange, grapefruit). Fruits and vegetables are full of water and can help you increase your fluid intake. These include melon, cucumber, citrus, celery. It’s hard to prioritize sleep when we’re busy, but if you don’t get enough sleep, you can become frustrated because you don’t feel your best. Sleep quality and quantity are important during exam week and throughout the academic year. If you sleep less than 7-9 hours a night, you are less alert and you are at risk of a weakened immune system.

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