Food plan for people behind the exam
These days are difficult days for entrance exam candidates, the various concerns of these people in order to pass the entrance exam will cause many problems in their nutrition and food due to the high physical and mental activities of the students, their health may be at risk, parents should Pay attention to the matter and be careful about their child’s food.
Nutrition has a direct role in the success or failure of the entrance exam candidates, so having a healthy and nutritious meal plan on the eve of this exam will help the entrance exam candidates to appear in the exam session with full energy and health.
♦ Three essential meals
During the exam period, the three main meals i.e. breakfast, lunch and dinner are not consumed in a particular order. Since it is necessary to eat three main meals, skipping any one of them can lead to disturbances in the health process. Considering the stress associated with entrance exam candidates, this issue can cause digestive discomfort for candidates or even have a direct effect on malnutrition.
Nutritionists believe that the use of all food groups (cereals, legumes, vegetables, dairy products and meats) in a balanced and appropriate amount will improve the health of the body and mind, and all the physical and mental activities of a person will be at the optimal level.
♦ fattening carbohydrates
During times of stress and intellectual activities, human desire to consume sweets and carbohydrates increases. The reason for this is that the energy of cellular activities is supplied only through glucose, and glucose is created by the metabolism of carbohydrates, which are sugar and starchy substances.
The result of consuming such foods is obesity and weight gain, and in most cases, it also causes the habit of consuming sweets, which makes even thin people without obesity prone to overweight.
♦ Consume fiber
In most cases, especially during exams and entrance examinations, students do not want to consume food containing fiber, because these materials require a lot of chewing; Like vegetables, salads and fresh fruits that need to be peeled and chopped.
During the entrance exam, because candidates spend a lot of time studying, they eat in a hurry and in a short time, so they prefer ingredients that are easy to eat and do not need to be peeled, chopped and chewed a lot. For this reason, they usually refuse to eat dietary fiber, which causes various disorders such as constipation, heartache and similar issues.
♦ Chew well
One of the mistakes of the entrance examination candidates is that sometimes they prefer to study after eating, and for this reason, they eat in a hurry and do not chew the food well. This is not a good thing for concoctions because the food in the mouth is crushed by chewing and coated with saliva, preparing it for digestion. If this work is not done well, the first stage of digestion will be disrupted and the load on the digestive system will be heavy, which will result in digestive discomfort.
♦ Do not forget the water
Exam candidates usually forget to drink water while studying. This issue causes constipation, dry skin and disorder in skin health and disrupts the internal biochemical reactions of the body and endangers a person’s health.
♦ Eat dinner
During exams and even in normal days, people need to refresh themselves in the hours after having lunch.
The brain, as the commander of the body, needs to be refreshed every few hours, and this becomes more important when we demand more work from the brain.
Do not forget to consume useful foods such as raw nuts, fruits, milk with different flavors, etc.
Bread and cheese and walnuts, butter and honey, simple evening cake with tea, milk or juice are useful evening meals.
Morning and evening snacks can also include fruits and nuts, and useless snacks such as chips and puffs should not be used in any way.
♦ Increase your memory with fish
Some types of fish such as salmon and tuna are effective in improving memory and intellectual activities. Candidates must include fish in their diet, especially in the final week before the exam.
In addition, fish consumption has a direct effect on the absorption of omega-3. A high-fat diet has negative effects on people’s concentration and weakens memory. It should not be forgotten that carbonated soft drinks are disturbing and irritating.
♦ Relax with chocolate
Relaxation in the final week should be one of the most important and necessary plans for entrance exams. In this way, consumption of milk and banana helps to relax, chocolate also has a calming effect that can be used instead of sugar.
Source: Dr. Salam