We Must Eat While Preparing For The Exams?

Everyone’s learning style is different. Sinav time in various exercise books, tests, memory techniques, relaxation methods, line, bottom, boots, small grades, get a good night’s sleep, such as techniques, as well as an approach that works for everyone, ahead of our brains to digest all this information will feed in a way that helps. The work that lasted until the middle of the night, stress, not to lose any time eaten meals forgotten and without thinking, ready meals and snacks will reduce your concentration and your productivity.
How soon your test though, try to remain calm and not to panic. If you skip meals you can turn off the appetite Your Stress, Lowers your concentration. Stress, insomnia, or poor nutritional status when it comes to your immune system it’s important to pay extra attention to. Of cold or more serious diseases if you don’t want interfering with your success, your plates fruits, vegetables and whole grain products, don’t forget to fill it with.
Students ‘ low motivation, fatigue and concentration problems may be due to deficiencies of certain nutrients. For example, iron and zinc, and attention deficit learning difficulties are seen when levels are low. At least 3-4 times per week can prevent iron deficiency by consuming red meat and spinach, also protein, zinc, omega 3 and B vitamins. In fact, you can meet your daily nutritional needs properly. Vitamin B is needed for mental and physical energy, whole-grain foods, Bran, eggs, and nuts you’ll find plenty of. Your doctor will propose to you, unless you prefer real food instead of supplements. The pill only when you drink vitamin C you’ll get when you eat an orange, but instead, fiber, beta carotene and various minerals you will receive.
You want to have all your attention in the noise of your stomach sinav not paper, don’t you? Sinav during fatigue or distraction, a waste of all the work and effort you shouldn’t. Even though it’s cliche, consider breakfast the most important meal of the day. Skipping breakfast studies concentration, your memory and attention 20% and 40 has shown that can cause you to fall between. Carbohydrate-heavy breakfast, instead of those who eat a balanced breakfast have been observed to be more successful in mental activities. Oats, whole-grain bread with complex carbohydrates such as store energy. Consume eggs, the content of the substance choline improves memory, supports our cognitive functions. Eggs in many different ways that you can consume antioxidants, rich in protein and vitamins. To keep you satiated and energized till the evening, at lunch, choose foods that have a low glycemic index. For dinner, salmon, sardines, tuna, oily fish such as you can choose. The content of omega-3 fatty acids have many health benefits, in addition to is known to strengthen brain functions. If you like fish, flax seeds, walnuts, beans and omega 3 in high amounts from other foods.
Protein-rich foods will keep the brain awake. Red meat, poultry, fish, eggs, nuts, and nuts such as walnuts, dairy products such as yogurt or you can choose. Foods that contain Protein in our body uses in the production of amino acids. Amino acids are the building blocks of business intelligence that balances the neurotransmitters your brain cells and motivation.
Three large meals a day you both physically and mentally slow down, try to eat smaller positions more often. Sweet in the afternoons when you consume too much sugar or junk food crisis in this case begins if your energy instead of giving the reverse will lead to drowsiness. Among the fruits recommended foods for Brain Health in the first tier of ranks. Blueberries contain many powerful antioxidants and nutrients especially. At the same time, the natural sugars in the fruit provides energy to your body more balanced. Dried fruit and nuts, or high amounts of vitamin C, blueberries, strawberries, and citrus fruits you can consume. Vitamin C is helpful to think fast. Vitamin E and zinc are substances that have positive effects on the brain, so you can consume pumpkin seeds and walnuts. The benefits to the brain, known among other fruits, melons, figs, and bananas we can count. Vegetables (carrots, bell peppers, Brussels sprouts, spinach, broccoli and bell peppers you can choose.
Sinav day which is more difficult to digest, especially containing white flour, biscuits, cookies, cakes, as well as products, and high amounts of processed sugar, chocolate and avoid candy. Opt for complex carbohydrates. In Hindi L-tryptophan may cause you to sleep.
The motion of chewing increases the concentration, but do not choose snack foods that will continuous your blood sugar increase and decrease. Protein, healthy fats and complex carbs will keep your blood sugar at a balanced level and slow your rate of digestion. While working on your side, yogurt, raw veggies, hummus and whole grain crackers or snacks like nuts you can get. It is rich in protein and healthy fats peanuts and peanut butter. Small amounts of peanut butter, whole-grain crackers with by consuming so you can stay satiated for a long time. If you eat regularly, your energy levels becomes more regular, less junk food you are turning.
Water enables the formation of many chemical reactions in our body, our brain will handle the extent of what we learned and how fast it will run depends on the amount of water in our body that we can say that. No sugar or less sugar if you consume tea consume tea and Yesil will help you. You weak dehydration may decrease, but do not consume sugary and acidic drinks for energy. Prefer a cup of coffee instead of energy drinks. Consume an excessive amount of stress can lead to an increase, although 1-2 cups of coffee per day has been shown to aid concentration. Constantly consume caffeine in the morning for a cup of coffee. Caffeine can cause a headache if you leave suddenly.
Don’t eat too much, overeating before weight digestion your body all the energy sinav crash and the routing of will cause. Sinav Pre-that you have not tried before, foods, drinks or supplements do not use. You don’t know how your body will react. Instead of eating lunch at your desk, physical and mental give a break and head to the dinner table. Stretch the body , a good night’s sleep, you can sleep in and get up the same time every day and work most efficiently and to determine the hours on the road to success are important points.

Things to consider when preparing a lunch box

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This period is the period between pre-school and adolescence and it is the first period in which children feel the most distinctive being away from home in the majority of the day. Again, mostly children are away from home, so individuals outside their families are also influential in their food choices. In this process, children may want to make their own food choices.
The 6-12 age range is the period of growth for children. Each year an average of 5 cm length is extended, 2 kg weight increase is observed. For girls, the fastest growth and development age is 10-14 and 12-16 in males.
Do not compare between children!

It is not correct to compare energy needs among children. For each child, height, weight, age, physical activity level vary. The basal metabolic rate varies accordingly. There is no special food source for their growth. Most of the calories taken are; cereals, fruit and vegetables, dairy products and legumes, meat products, such as protein-rich foods should be provided. Oil, salt and sugar content is not with packed foods!
According to the 2010 Diet Guidelines, calcium, potassium, vitamin D and fiber intake in children have been observed. Up to 2-3 cups of milk per day significantly meet the calcium requirement of children.
You can choose your milk preference from those enriched with vitamin D. If your child has enough time in the sun and the intake of their resources is sufficient, vitamin D supplementation is not needed. By increasing the amount of fruits and vegetables can be removed fiber needs. In order to prevent potassium deficiency, the consumption of fruits, vegetables and dried legumes should be taken into consideration.
What should be the breakfast habit?

Breakfast in school-age children is an important factor affecting success and growth. Therefore the content should be of high quality. Milk or freshly squeezed juice can be an option for children who cannot have breakfast or have a habit.
Practical breakfast options:

Toast made with cheese, freshly squeezed juice,
Cereal, milk and banana,
Homemade jam, cheese, pancakes,
Fruits, dried raisins, milk, oatmeal.

How will my child meet his daily energy needs?
Children should take 25-35% of their daily energy needs from fats. Fish, oilseeds, vegetable oils containing more polyunsaturated and monounsaturated fatty acids should be preferred.

How do I prepare the right lunchbox for my child?
In order to prepare the right snack and the right lunch box for the school, you should first ask and learn about the alternatives that your child will consume and will consume in every food group.
In the kitchen, you should spend time with your child and teach them the places in the kitchen. Fresh fruits and vegetables can be seen in the process of being at home where the places can be washed, ready to eat ready to eat will be useful in terms of habit.
Recommendations for the feeding bag
(If your child is attending school for half a day or if he / she is going to school for a full day and having lunch at the school, it is enough for him / her to have snacks at school)

At home, there are cakes, cookies, etc. with sugar and low-fat, plenty of nuts / almonds / walnuts. next to milk
Fruit, milk and nuts / almonds / walnuts
Whole-grain bread with homemade jam, marmalade, peanut / hazelnut paste and milk
Home-prepared low-fat plenty of cheese pie and fruit

(If the child is in full-time education and not lunch at school)

Whole-wheat bread with egg / chicken / tuna sandwich, one fruit and milk / buttermilk
Cereal flakes, milk, fruits and oil seeds
Cheese sandwich or toast with whole grain bread, fruit and milk / ayran
Pasta with vegetables, cheese, oilseeds, fruit / juice

If your child refuses to eat some food Ç

Playing games for children will be very attractive and can forget to eat. In addition, children may not like some of the nutrients, forcing them to create a feeling of disgust, rejection against the food. In this case, the child should not go over it, should be tried to eat again later. If the child refuses to eat the food every time he tries to eat as a side dish with other dishes.
The lack of food, the lack of a table setting, not to sit on the table, to consume a single type of food in the future to choose food, to reduce the ability to eat and unbalanced food. Children should have regular meal times, not including nutrients that are not nutritious, such as chocolate, sugar and acidic beverages.
This article has been prepared by Dietician Aslıhan Yağcıoğlu.
For more information please contact our Nutrition and Diet Department.

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