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School nutrition experts reveal 6 ways to support students when exam season is approaching-Life’s Health

Tuesday, March 22, 2022 21:05 PM (GMT+7)

Many students in the exam period tend to accelerate their studies throughout the day. Parents have the mentality of forcing their children to eat a lot to have strength, when tired, drink coffee, drink energy drinks… Is this activity really right and good for the health of the students when the exam season is near?

According to Assoc. Dr. Bui Thi Nhung, Dean of School and Occupational Nutrition Department, National Institute of Nutrition, said that a reasonable diet, living and studying regimen will help students study more effectively.

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Assoc. Dr. Bui Thi Nhung, Dean of School and Occupational Nutrition Faculty, National Institute of Nutrition

The energy needs of exam season candidates are many times higher than that of adults because they need energy to develop physically and mentally. So, what should soldiers eat?

On average, children need to get enough nutrients each day as follows: men need 2500 calories/day, women need 2000-2300 calories/day. For students, when the exam season comes, they have to study and their brains are always active, the more they need to improve their nutrition. On average, the brain consumes 400 calories/day, consuming 1/5 of the body’s energy.

1. Need to eat science

Absolutely students must not skip breakfast, it is very dangerous. After a long night of starving the body, only when it is recharged with energy can the mind be clear enough to focus on training.

After eating 30-60 minutes to learn, this time take advantage of rest, go for a light walk, breathe deeply, monitor the breath to let the brain really rest.

Do not eat until you feel too full at main meals, only eat about 80% full. If they eat too much every meal, the blood will focus on the stomach and intestines to digest the excess food, so it will reduce the amount of blood to the brain, which can easily lead to drowsiness, so the ability to absorb lessons will be reduced.

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Absolutely no students should skip breakfast.

2. Supplement with balanced nutrition from 4 food groups

A balanced meal needs to have enough 4 food groups: starch (mainly from grains, sweet potatoes, potatoes, corn), protein group (meat, fish, eggs, milk, legumes, beans…), fats (animal fats, vegetable oils), vitamins and minerals (vegetables, tubers, fruits…). For adults, the energy from the carbohydrate group should only account for 60-65% of the total dietary energy, the rest from fat (20-25%) and protein (10-15%). ).

2.1 Starch group

It is the main source of energy for the body. Starch is abundant in rice, pho, bread, corn, potatoes, cassava…

Starch needs to provide 60% of daily energy equivalent to 400 grams of rice. Thus, a day can eat two meals, each meal 2 bowls, in the morning can be replaced with pho, noodles, vermicelli, bread.

2.2 Protein group

The protein group provides essential components to ensure the body’s growth and maintenance, and enhances the body’s resistance against disease. It is necessary to eat a combination of foods rich in animal protein such as meat, fish, eggs, milk… Priority should be given to poultry meat (such as chicken, duck, geese, birds…) and should eat at least 3 fish meals per day. week. Legumes and beans are also good sources of plant-based protein.

2.3 Fat groups

Fat groups (animal fats and vegetable oils) help provide energy for the body to function and grow, support the absorption of fat-soluble vitamins such as vitamins A, D, E, K. Animal fats often contain a lot of saturated fat, difficult to absorb, so it should be limited. Fatty fish is rich in unsaturated fats, especially omega 3, omega 6, omega 9, which are very beneficial for health. Fat from fatty fish is better than animal fat. Poultry fat is better than cattle fat. Vegetable oils are often high in unsaturated fatty acids, which are good for digestion. The omega 3 and omega 6 unsaturated fats that are good for the brain are found in: catfish, mackerel, herring, pumpkin seeds, sunflower seeds, etc.

accounted for about 25% of daily energy, equivalent to 80 grams of oil and fat. It is recommended to use a balance ratio of 50% oil and 50% fat.

2.4 Groups of vitamins and minerals

Groups of vitamins and minerals found in vegetables, tubers and fruits… provide many trace elements as well as protective substances, helping the body to develop healthy, enhance resistance, fight disease in all ages. Dark green leafy vegetables and yellow and red vegetables and fruits are a source of vitamin A to help brighten eyes, increase resistance, provide iron to help fight iron deficiency anemia, especially for young bodies. I grow and develop well.

Vegetables and fruits are also a source and supplement of fiber and antioxidants, so they have the effect of improving health and preventing chronic non-communicable diseases. Nutritionists recommend eating at least 400 grams of vegetables and fruits per day.

BSCKII Do Thi Ngoc Diep – President of Ho Chi Minh City Food and Nutrition Association

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Always make sure to eat 3 main meals: breakfast, lunch and dinner, and at the same time pay attention to the addition of 2 snacks during stressful studying. In particular, breakfast is extremely important for a working day. Breakfast accounts for about 30% of the total energy in a day, skipping breakfast will cause blood glucose levels to decrease, causing drowsiness, affecting the quality of learning and living.

Nutrition for students needs a variety of foods that provide all the necessary groups of nutrients such as protein, carbohydrates, fats, vitamins and minerals. Each day should eat about 20 different foods, distributed in all meals (3 main meals, 2 snacks) in a day.

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Supplementing with balanced nutrition from 4 types of substance groups for students during exam season.

3. What foods should soldiers eat?

Country: Water is very good for the brain because 80% of the brain is water. So you need to drink 2 liters of water every day. In addition, eating more water-rich vegetables and fruits such as cucumbers, watermelons… is also a way to increase the amount of water in the body. Soldiers pay attention not to be thirsty to drink water.

Egg: The concept of abstaining from eggs because of the fear that the test scores are like eggs makes students can ignore the nutrients from eggs and duck eggs are very high in protein. However, should not eat too much, every day should eat one fruit in the morning or afternoon snack, should not eat in the evening.

Mushroom: is a food with high nutritional value, providing protein, fat, carbohydrates and vitamins…

Tofu: provides easy-to-digest vegetable protein, which can be processed into many simple and easy-to-eat dishes such as meat beans with tomato sauce, bean meat soup cooked with eggs, tomatoes…

Nuts: such as green beans, black beans, red beans, lotus seeds… This is a very good source of vitamins, minerals and vegetable protein (vegetable omegas) and is also a good addition to meals. extra.

Fish: It is not only a source of protein but also provides beneficial fatty acids for the cardiovascular and nervous systems. One should eat three fish meals a week, with priority given to mackerel, basa, herring… In addition, in the summer, you can eat more crab, clam or mussel soup, which is a very rich source of protein and minerals.

Dark green vegetables: has a lot of iron and vitamins of group B, which are very good for athletes such as water spinach, amaranth, spinach.

Fruits: Priority should be given to yellow and red fruits to provide more vitamin A for the eyes. At least eat a banana and an apple or a glass of orange and tangerine juice every day to provide vitamins and minerals for the body.

Yogurt: Eat 1-2 boxes of yogurt per day to provide more beneficial bacteria to help the digestive system work well and protect the intestines and immune system.

Milk: Provide a lot of energy, can drink a glass of milk for late dinner or snacks to help increase energy and nutrients for the body.

4. Foods that soldiers should not eat a lot

Snacks: Confectionery, crackers, fried spring rolls, sweet potato cakes, bim bim… although bringing a feeling of fullness to the body, it is empty energy. They do not contain mineral ingredients, fiber, when eaten, cause a feeling of fullness, leading to the main meal will no longer feel delicious, then the snack will continue to snack. Therefore, the body is always deprived of nutrients after a long time, which will cause digestive disorders, malnutrition, and body weakness.

Children can snack on the following foods at a snack time and still be healthy: apples, boiled eggs, duck eggs, red bean soup, tofu, yogurt, spring rolls, mussels porridge….

Arouse tight

Many students think that, drinking tea, coffee, energy drinks or chewing gum to stay awake. Because we think scents and chewing gum helps us stay awake, but in reality, they only distract you and temporarily forget the feeling of stress and fatigue for a while. The already tired brain is forced to work, making the body more tired, lacking in clarity, affecting long-term health.

The caffeine found in drinks such as coffee, tea, and energy drinks helps people stay awake by “fighting” the body’s sleep requirements. This substance also makes the heart beat faster, urinate a lot causing dehydration, insomnia, headaches, harm the brain and prevent the absorption of calcium into the body.

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Drinking tea, coffee, energy drinks or chewing gum is not a way to make us more alert

5. Exam season students need to sleep in moderation

The pressure of homework plus anxiety will make many students think that the more they learn, the better. The constant night waking, lack of sleep, insufficient sleep leads to a state that the brain is always stimulated to work continuously and ineffectively.

Moreover, when there is little sleep, the body as well as the nerves are not rested, and there are no conditions to recover, which is very dangerous.

When we feel tired and sleepy, it’s a signal to the brain that needs to rest immediately. It is best to leave the desk, take a nap for about 30 minutes and then continue studying or go to bed if it is already late. Do not force the brain to work too hard, the next day it will be ineffective.

You should follow the circadian rhythm, which is to sleep according to your needs, sleep as soon as possible, sleep early to wake up early. If lack of sleep, the body will expend a lot of energy, reduce the secretion of growth hormone, reduce appetite, lose appetite, slow digestion, prolong the stimulation of the cerebral cortex leading to depression of the nervous system and the whole body. That will reduce learning efficiency.

Therefore, make sure to sleep for 6-8 hours a day, study at 7 o’clock in the evening, sleep before 11 o’clock, get up early in the morning at 5 o’clock to study (at this time, studying is very effective). Take a nap from 30 minutes – 1 hour.

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Exam season students still need to make sure they get enough sleep.

6. Students need to exercise to be healthier during exam season

Physical activity is not a “brain tonic”, but it is essential because it helps blood circulation, carries oxygen and nutrients to the brain more, so children will be “brighter” when studying.

Our brain can only focus, works best continuously for 45 minutes, then it needs to rest. Therefore, it is not good to study continuously, but every 45 minutes, take a break of about 10 minutes. This short break can be exercised with gentle exercise such as walking, while breathing deeply to increase blood flow to the brain, helping the brain relax and rest.

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Energy for students during exam season

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