For those who are preparing for an exam, whether it is a public contest, a school assessment or the college entrance exam, every detail is important. Isn't study just a matter of reading and rereading the content that will be charged? It involves the environment in which one studies, the emotional state experienced by the student, and even the type of eating the student adopts during the exam preparation period.
If you are going through this phase, do not despair: nutritionist Cláudia Sena, a specialist in clinical nutrition and functional gastronomy, explains that there are foods that can help you get more concentration, put laziness aside and improve your performance.
Shoot anxiety
? Emotional factors, such as anxiety, may be directly related to food ,? explains Claudia. Some, like chocolate, sugar and coffee, are the favorites of the anxious. Many believe that these foods cause a sense of well-being, but in fact, is this effect momentary? After the feeling of relaxation passes, anxiety and nervousness return, and most often with greater intensity.
For the nutritionist, should anxiety sufferers give preference to foods rich in tryptophan? substance that promotes the feeling of well-being. • At breakfast, prefer to eat nonfat milk and yogurt, white cheese, breads and whole grains. At mealtimes, try eating portions of nuts and nuts, as well as fruits like bananas and avocados. For large meals, wholemeal pasta, vegetables and lean meats?
Claudia also stresses the importance of taking into account the quantity and quality of food ingested? and makes an interesting observation about passion fruit, considered soothing by popular wisdom: It is not the fruit that is soothing, but its leaves. They work with analgesics and relaxants, since they have alkaloids and flavonoids, substances that act on the central nervous system ?, explains.
Focus!
If you have trouble focusing on your studies, you can also regulate eating to eliminate the problem, according to the nutritionist. "Some foods may be allied to the concentration process, and some help preserve the health of neurons, such as foods rich in omega-3 fatty acids." the cold-water fish like salmon, sardines and tuna? he says.
For her, improving the ability to concentrate requires a differentiated menu. "Whole grains are sources of B-complex vitamins and can be used in large meals, such as lunch and dinner, and at mealtimes and breakfast," he explains, citing as an example whole-grain cookies and breads, B complex help maintain proper functioning of the nervous system and thus improve communication between some neurons ?.
Remembering that carbohydrates are transformed into sugars in the body that generate energy to the body. Always avoid simple carbohydrates (sweets, refined sugars and white flour), as their action is fast and greatly increases the blood sugar, so the body has a greater work to do digestion. Coffee, fatty foods, excess red meat should also be avoided.
Extra dose of energy
"Some foods help fight sleep, and it's always wise to invest in a meal that contains a good variety and quality," says the nutritionist. For her, it is essential to give preference to foods that stimulate the production of melatonin, the hormone associated with sleep regulation.
? We can find [this hormone] in some seeds, such as squash, flax, sesame and sunflower. Some tips are valid, such as not sleeping right after meals, especially at night. The ideal is to eat 3 to 4 hours before bed ?, he explains.
And on test day?
According to Claudia, some special care with their physical conditions can help to ensure better performance. "As the race lasts a long time, some tips are always important: always carry a bottle of water and avoid carbonated drinks," he recommends. Cereal bars and whole grain cookies are also good options to eat on the day of the test.
Many pre-college course teachers recommend that their students bring a chocolate bar into the classroom on exam day.Claudia approves of the incentive and explains why chocolate is so important: Does [chocolate] have stimulants that speed up thinking, remembering that it is correct to consume chocolate with at least 70% cocoa, since these are the ones with all the benefits? .
She also highlights the importance of not overdoing the amount of chocolate as food can increase anxiety. Finally, it recommends "avoid fatty foods, as their digestion is slow".
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