S\u0131nav g\u00fcnlerinin \u00f6ncesinde dengeli ve sa\u011fl\u0131kl\u0131 beslenme, \u00f6\u011frencilerin motivasyonlar\u0131nda ve ba\u015far\u0131s\u0131nda \u00f6nemli rol oynuyor.<\/b><\/p>\n
S\u0131nav g\u00fcnlerinin \u00f6ncesinde dengeli ve sa\u011fl\u0131kl\u0131 beslenme, \u00f6\u011frencilerin motivasyonlar\u0131nda ve ba\u015far\u0131s\u0131nda \u00f6nemli rol oynuyor. Zihni a\u00e7an herhangi mucize bir besin bulunmuyor; ancak do\u011fru besin se\u00e7imiyle, ba\u015far\u0131y\u0131 art\u0131rmak m\u00fcmk\u00fcn olabiliyor. Buna ek olarak s\u0131navdan \u00f6nce stresi ve motivasyonu olumsuz etkileyebilecek g\u0131dalara \u00f6zellikle dikkat etmek gerekiyor.<\/p>\n
Memorial Ata\u015fehir Hastanesi ve Suadiye T\u0131p Merkezi Beslenme ve Diyet B\u00f6l\u00fcm\u00fc’nden Uz. Dyt. Sevil \u00dcrer, TEOG s\u0131nav\u0131 \u00f6ncesi sa\u011fl\u0131kl\u0131 beslenme \u00f6nerilerinde bulundu.<\/p>\n
Beslenme \u00f6\u011frencinin ba\u015far\u0131s\u0131nda \u00f6nemli rol oynar<\/strong><\/p>\n \u00d6\u011frencilerin hem s\u0131nav hem de \u00f6\u011frenim d\u00f6nemlerindeki motivasyon ve ba\u015far\u0131s\u0131n\u0131n artmas\u0131nda beslenmenin \u00f6nemli bir rol\u00fc vard\u0131r. Bunun i\u00e7in \u00f6\u011frenciler bilin\u00e7li ve sa\u011fl\u0131kl\u0131 bir beslenme program\u0131 uygulamal\u0131d\u0131r. S\u0131nav d\u00f6neminde \u00f6\u011frencilerin ya\u015fad\u0131\u011f\u0131 yorgunluk, halsizlik, uykusuzluk ve yo\u011fun stres beraberinde mide bulant\u0131s\u0131, ba\u015f d\u00f6nmeleri, kilo alma-verme gibi sa\u011fl\u0131k sorunlar\u0131 ya\u015famalar\u0131na sebep olabilir. Do\u011fru ve dengeli bir beslenme plan\u0131 ile s\u0131nav d\u00f6neminde olu\u015fabilecek bu tip sa\u011fl\u0131k sorunlar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ilebilir.<\/p>\n Kafein, s\u0131nav stresini art\u0131r\u0131r<\/strong><\/p>\n A\u015f\u0131r\u0131 kafein, fastfood a\u011f\u0131rl\u0131kl\u0131 diyet, asitli i\u00e7ecekler gibi sa\u011fl\u0131ks\u0131z beslenmek s\u0131nav stresini artt\u0131r\u0131p k\u00f6t\u00fc sonu\u00e7lara neden olabilir. S\u0131nav \u00f6ncesinde stresten uzak rahat bir uyku i\u00e7in kafeinli i\u00e7ecekler yerine melisa, papatya gibi bitki \u00e7aylar\u0131 tercih edilmelidir. Fazla s\u0131v\u0131 al\u0131nmamas\u0131na da dikkat edilmelidir; \u00e7\u00fcnk\u00fc fazla s\u0131v\u0131 al\u0131m\u0131, gece s\u0131k idrara \u00e7\u0131kmaya ve ki\u015finin uykusuz kalmas\u0131na neden olabilmektedir.<\/p>\n \u00c7ikolatan\u0131n fazlas\u0131 konsantrasyonu bozabilir<\/strong><\/p>\n Konsantrasyonu art\u0131rmak i\u00e7in ceviz, zeytinya\u011f\u0131, ye\u015fil yaprakl\u0131 sebzeler, k\u0131rm\u0131z\u0131 et, pekmez, maydanoz, ye\u015filbiber, kivi, portakal ve ku\u015fburnuna mutlaka beslenme plan\u0131nda yer verilmelidir. Yeterli miktarda \u00e7ikolata stresi azaltarak mutluluk verebilir; ancak fazla t\u00fcketimin konsantrasyonu d\u00fc\u015f\u00fcrebilece\u011fi unutulmamal\u0131d\u0131r. S\u0131nav s\u0131ras\u0131nda \u00e7ikolata, \u015feker gibi kan \u015fekerini h\u0131zl\u0131 y\u00fckselten besinler yerine kuru meyveler ve ceviz, f\u0131nd\u0131k, badem gibi kuruyemi\u015fler tercih edilebilir.<\/p>\n Ya\u011fl\u0131 ve tatl\u0131 yiyeceklerden ka\u00e7\u0131n\u0131n<\/strong><\/p>\n S\u0131nav \u00f6ncesi, a\u015f\u0131r\u0131 ya\u011fl\u0131 ve tatl\u0131 yiyeceklerin t\u00fcketilmesi ba\u011f\u0131rsak hareketlerinin bozulmas\u0131na neden olabilece\u011finden \u00f6nerilmez. Bir g\u00fcn \u00f6ncesinde gaz problemi olu\u015fturacak kuru baklagil, lahana, p\u0131rasa, kereviz, bezelye, bulgur pilav\u0131, k\u0131s\u0131r, mercimek k\u00f6ftesi gibi besinlerden de uzak durulmal\u0131d\u0131r. Susamaya neden olabilecek sucuk, tuzlu \u00c7ubuk krakerler gibi a\u015f\u0131r\u0131 tuzlu besinlerden de ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n Kahvalt\u0131 konsantrasyon ve motivasyon sa\u011flar<\/strong><\/p>\n S\u0131nav d\u00f6neminde kahvalt\u0131 atlanmamas\u0131 gereken en \u00f6nemli \u00f6\u011f\u00fcnd\u00fcr. Beyin, kan \u015fekeriyle \u00e7al\u0131\u015f\u0131r ve Sabah kalkt\u0131\u011f\u0131m\u0131zda kan \u015fekerimiz d\u00fc\u015f\u00fckt\u00fcr. \u00c7ok d\u00fc\u015f\u00fck kan \u015fekeri \u00f6\u011frencilerin konsantrasyonunu olumsuz etkiler, \u00e7ok y\u00fcksek kan \u015fekeri ise \u00f6\u011frenme, test \u00e7\u00f6zme, okuma gibi beynin aktif olmas\u0131 gereken zamanlarda uyku hali yarat\u0131r. Ayr\u0131ca yap\u0131lan ara\u015ft\u0131rmalarda, sabah kahvalt\u0131 yapan ki\u015filerin ba\u015far\u0131 oranlar\u0131n\u0131n ve dikkat d\u00fczeylerinin y\u00fcksek oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Bu y\u00fczden g\u00fcne; s\u00fct, kepekli ekmek, peynir, yumurta, pekmez, yulaf ezmesi gibi besleyici de\u011feri y\u00fcksek g\u0131dalar ile ba\u015flamak \u00f6nemlidir.<\/p>\n Beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n d\u0131\u015f\u0131na \u00e7\u0131kmay\u0131n<\/strong><\/p>\n \u00d6\u011f\u00fcnlerde, s\u0131nav sabah\u0131 kahvalt\u0131da \u00e7ok fazla miktarda ve kar\u0131\u015f\u0131k ya\u011fl\u0131 besinlerin t\u00fcketiminden de ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. S\u0131nav \u00f6ncesi ve sabah\u0131nda ki\u015finin al\u0131\u015fkanl\u0131\u011f\u0131 olan daha \u00f6nce t\u00fcketti\u011finde v\u00fccutta reaksiyon vermeyen besinler tercih edilmelidir. Besin zehirlenmeleri riski oldu\u011fu i\u00e7in bir g\u00fcn \u00f6ncesinde d\u0131\u015far\u0131da yemek yenilmemelidir.<\/p>\n S\u0131nav sabah\u0131 i\u00e7in ideal kahvalt\u0131 m\u00f6n\u00fcs\u00fc<\/strong><\/p>\n \u2022 1-2 dilim tam bu\u011fday ekme\u011fi S\u0131nav…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1581],"tags":[294,295,176,296,297,298],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/607"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=607"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/607\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=607"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=607"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=607"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n\u2022 1 dilim peynir
\n\u2022 1 yumurta (ha\u015flanm\u0131\u015f veya ya\u011fs\u0131z tavada omlet)
\n\u2022 1 tam ceviz veya 5-6 badem
\n\u2022 4-5 adet zeytin
\n\u2022 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 pekmez veya 1 porsiyon meyve
\n\u2022 Domates, salatal\u0131k
\n\u2022 1 bardak meyve suyu (taze s\u0131k\u0131lm\u0131\u015f)
\n\u2022 6-7 ka\u015f\u0131k yulaf
\n\u2022 1 bardak s\u00fct
\n\u2022 1 porsiyon meyve veya kuru meyve
\n\u2022 2-3 tam ceviz<\/p>\n","protected":false},"excerpt":{"rendered":"