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What should our diet be like before the upcoming LGS and YKS? What should we pay attention to and what should we avoid? We asked İnci Catering Food Engineer and Quality Assurance Manager Meral Yeltepe and got answers. We leave you with our enjoyable and informative interview with Meral Yeltepe.
Happy Reading.
1. Research shows that adequate and balanced nutrition is one of the most important factors in school success. What would you like to say about this?
Healthy Nutrition is a behavior that must be done consciously in order to get the nutrients the body needs in sufficient quantities and at appropriate times in order to protect and improve health and improve the quality of life. A child who cannot eat adequately and balancedly has difficulty in paying attention, his learning ability decreases and he cannot concentrate on lessons. This causes school success to decrease. When adequate and balanced nutrition is mentioned, a diet in which sufficient energy, protein, vitamins and minerals are taken regularly should come to mind. However, it is very difficult to achieve this today. There is a diet based mostly on carbohydrates. The important thing for us is to ensure that children receive full protein. Because the most important concept that ensures growth and development is protein. Breakfast is the most important meal of the day, because there is a 50 percent decrease in the success rate between children who eat breakfast and children who do not eat breakfast. In children who do not eat breakfast, their ability to remember and learn decreases, and attention deficit begins. Because they are hungry, their blood sugar drops and they are more prone to junk food. Breakfast habits must be established in children.
2. What should be the nutritional process of students who are preparing for the exam? What are your suggestions?
Proper nutrition is very important for successful performance. Additionally, with proper nutrition, you can prevent health problems such as intense stress, nausea, dizziness, and weight gain or loss. During this period, a balanced diet consisting of 3 main meals and 2-3 snacks is very important. During snacks, it is necessary to choose foods that will prevent sudden increases and decreases in blood sugar, as well as the candidate's distraction and reduce stress. It is important for candidates to choose the basic nutrients that the body needs so that they can easily focus on the stressful exam tempo. Staying away from high-calorie, simple sugar carbohydrates that will unbalance blood sugar and paying attention to water consumption are the primary priorities in nutrition. Consuming foods containing large amounts of simple sugar (such as candies, junk foods, pastries) during the preparation period can cause sudden rises and falls in blood sugar, resulting in distraction, impaired concentration and drowsiness. Developing such an eating habit during the exam preparation process will help you be healthier both physically and mentally. This is an important factor in success.
3.What do you think should be the nutritional habits and the role of the family in this process?
The role of the family in exam preparation is extremely important in supporting the candidate. During this period, families need to make their children feel that they are there for them and always support them. They should create positive dialogues that will show that they understand him/her in every sense. Success is built through strong communications established within the family. Thanks to these strong communications established by family members, the child preparing for the exam will feel more motivated. Family is also of great importance when it comes to nutrition. The family should also take care to have a healthy diet with the candidate and avoid having foods high in simple sugar and carbohydrates that will attract the candidate's attention at home. Healthy Nutrition should become a lifestyle.
4.How should the nutrition process proceed and what should be consumed during the exam week?
Having breakfast is the most important rule to start the day healthily. During breakfast, all food groups should be consumed as much as possible. Balanced choices such as milk, eggs, cheese, whole grain bread, vegetable-fruit and vegetable-fruit juices should be made. These are supportive for concentration and mental performance. If you take the exam without breakfast, you may encounter problems such as headache, inattention, fatigue and low blood sugar later in the day. Excessively salty foods that may cause thirst during the exam should be avoided. Some prospective students are overly meticulous about their last dinner and breakfast before the exam. They do not eat the foods they always eat. All this change and stress is unnecessary. Staying within the limits of proper nutrition is enough to increase success. It is also important that families do not insist on this issue. To increase motivation while studying and increase mental performance; Pay attention to consuming grains with milk and its derivatives, meat, eggs, legumes, vegetables and fruits. One week before the exam, be sure to consume fish 3-4 days a week. Fish, a very rich source of omega-3, strengthens memory, increases learning and concentration. In addition, the student should eat 3-4 whole walnuts every morning during the exam preparation period.
5.Can you give examples of foods and beverages that will negatively affect the student's metabolism during the exam preparation process?
Excessive consumption of coffee and tea increases the amount of stress hormone release. It also causes palpitations, weakness, loss of concentration, increased water needs of the body and forgetfulness. It releases the adrenaline hormone and increases excitement. Contrary to popular belief, sugar and sugary foods do not increase attention and concentration. These simple carbohydrates, which mix into the blood very quickly and cause a sudden increase in blood sugar and subsequent fluctuations in blood sugar, negatively affect exam success. If blood sugar drops, the brain's energy supply is cut off and the body begins to consume its own tissues. In this case, there is an increase in the substances we call ketone bodies, which put an excessive burden on the kidneys, heart, brain and liver, making it easier to fall asleep. In order to be more vigorous and successful in the exam, your blood sugar must be at a sufficient level. Low or high blood sugar reduces concentration and negatively affects memory. Consumption of high-fat and salty foods increases the feeling of thirst. Excessive water consumption during the exam increases the need to go to the toilet.
6. Do you have any suggestions that you think will help increase motivation and strengthen the immune system in the days before the exam?
Sources of vitamins E and B, folate, and omega 3 fatty acids are the heroes of intelligence. Whole grain foods, dark green vegetables, oily seeds such as walnuts, hazelnuts, almonds and flaxseeds, oily fish and bananas should definitely be included in our diet. You should try to consume oily fish such as salmon, mackerel, tuna, bluefish and trout twice a week. Fruits containing vitamin C such as strawberries, kiwis and oranges, and nuts containing vitamin E and zinc such as walnuts, hazelnuts and almonds, clear your mind, give you energy and help you stay full. The advantages of such foods should be used as snacks. Lack of sleep makes learning difficult and can cause restlessness, irritability and low energy. It is said that 7-8 hours of regular sleep a day will increase physical and mental performance.
7.What should be the ideal diet the day before the exam?
Do not consume any untested food the day before the exam. This may cause indigestion, gas or disruption of bowel order. If possible, do not eat out and prefer meals cooked at home with little oil. For a comfortable sleep, consume herbal teas instead of drinks containing caffeine 1-2 hours before sleep. During times of increased stress and tension, some people relax by eating chocolate or dessert. Consuming excessive amounts of sugar and fat can disrupt bowel movements. One day before the exam, try to suppress your sweet tooth with milk and fruit desserts and dried fruits. The day before the exam, do not choose openly sold foods as they may cause digestive disorders and poisoning. Do not leave home without breakfast on the day of the exam. After fasting all night, our body and brain urgently need energy to start the day. Without breakfast, attention is distracted more quickly, headache and fatigue may occur. Research has shown that students who eat a good breakfast are more successful.
Sample Breakfasts
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Menu 2
