NUTRITION FOR TEST SEASON

So there is only about 1 month left, the tough 2020 high school exam will officially begin. After 12 years of book light, the graduation exam is when the martyrs devote all their strength to express themselves as well as fulfill their dreams of sitting in the university lecture hall.

With the pressure from scores, changes in regulations, exam structure to family's expectations or their own desires for the future, the contestants couldn't help but worry. Let PCTU accompany you and help you open the door of the University with the following 3 solutions: Nutrition for exam season, study time and rest, and finally a handbook during the exam.

Nutrition for the exam season
Our body works thanks to energy provided from food through food every day. There are 3 main sources of energy that are Glucid (Carbohydrate), Protein and Lipid. In addition, although it does not generate energy, it plays a very important role in helping homeostasis and energy metabolism that is water, vitamine and minerals.

The average adult body needs 2500 Kcalor per day, if you work a lot or study like during exam season, the brain and muscles will need more energy, so you may need more than 3000 Kcalor for 1 day to have enough energy to provide. for body.

Reasonable rates for meals are:

65% of energy from Glucid, 15% from Protein and 20% from Lipids.
Normally 1g of Glucid contains 4Kcalor, 1g of Protein contains 4Kcalor and 1g of Lipid contains 9Kcalor.
Glucid (sugar): need 5-7g / kg / day. Is the main ingredient that provides energy to the body. There are many in rice, potatoes, sugar and sugarcane ... after being in the body, Glucid converts into sugar (glucose), the main material providing for the whole body and especially the brain to function.

Protein (protein): requirement 1-1.5g / kg / day. As an important component of all living cells, it makes up the body such as bones, muscles, tendons, blood vessels, skin, hair, nails and body fluids: enzymes, plasma, neurotransmitters ... Protein is found in meat, eggs, fish and legumes and mushrooms.

Lipid (fat): requirement 0.7-2g / kg / day. As the body's source of energy reserves. There are many types of animals, fish as well as vegetable oils such as peanut, sesame, cashew ... fat also helps the body absorb oil-soluble vitamins such as vitamins E, A, D, K ...

Water: accounting for 70% of body weight, it does not generate energy but plays a very important role, it is homeostasis, is a catalyst to convert G, P and L into energy. Water acts as a solvent that dissolves organic and inorganic substances, in that way it assists with digestion, absorption, circulation, excretion, transport of nutrients and elimination of residue. Through the process of water excretion through the skin helps to regulate body temperature ... to ensure enough water for the body to function every day needs an average of 2 liters of water.

Vitamins and minerals: accounting for 4% of the body weight, participating in the structure of cells such as tissue, bone, blood cells ... vitamins of groups B, A, D, C and minerals containing Calcium, Iron, Zinc, Chromium is the component that the body desperately needs. It is usually found in milk, cereals, bananas, mangoes, butter and oranges ...

To provide enough energy, each day need 3 main meals: morning, lunch and dinner. In which breakfast is the most important. Overnight even though the body is inactive due to sleep, it still consumes energy. If the morning does not eat while the body needs energy to study, the source of energy that is mainly glucose from food is lacking. Glucose is the main source of energy for the brain to function, lack of glucose, the brain will be damaged, manifesting difficulty concentrating, not remembering the post, poor analytical ability. Therefore, it is absolutely forbidden to skip breakfast.

The most protein-rich substances are animal proteins that help increase intelligence and mental focus, fish protein also contains Omaga 3 which is very good for the brain.

Currently, there are many multivitamins and brain tonics that help increase memory for students and students, advertised on websites such as Glutaminol B6, Cebraton, Ginkor, Vitamin B6, B12 ... these substances have direct effects. nervous system. However, the body's need for these substances is very small. Therefore, if you eat properly, the daily food is enough, even excess, so if you abuse this drug, you can stimulate the nerves to lose sleep, it is difficult to focus on studying and exam results. .

To supplement vitamine and minerals from 3 main meals, you can use extra meals such as milk, cereals, cheese ... fruits such as bananas, mangoes, butter, oranges ... these foods have Contains calcium, vitamins B, A, D, E, C and minerals such as iron, zinc, potassium, magnesium, chromium, folic acid ...

Equally important is not to change the familiar diet during the exam season because it is easy to cause digestive disorders such as indigestion, bloating and even diarrhea. Stimulants containing caffeine, green tea, if not used before, should also be cautious because it can cause quiet stimuli to distract when studying ...

Time for study and rest
According to the Harvard Medical School "... the sleepless mind cannot maintain focus and attention, making it difficult to receive, process and store information. Without a good night's sleep, nerve cells in our brain are exhausted, unable to function properly to organize information and our ability to recall information is lost. This way your brain needs rest to process 

and stores all previously learned memories and information.

Here are a few tips on how to learn smart:

Choose a schedule: Map your class hours ahead of time. If you know the next study and exam schedule, start studying now and spend more time on it, don't wait until the exam date.

Rest: Your brain is exhausted from studying too much, not only studying all day, but staying up all night studying. Should sleep before 22 hours and wake up at 5:30 am to exercise to increase blood circulation and increase lung ventilation, short rest 15-20 minutes then eat breakfast. Being able to call relatives, friends, check FB, or watch sports news, music ... or sometimes just sit and relax is also important to help the brain more flexible.

Use learning tools: use charts, graphs, video clips ... Make your lessons more intuitive instead of written lessons. This ensures that you make the most of your study time but still have time to sleep.

Handbook during the exam
- Come to the exam room 30 minutes in advance with a full-energy breakfast before, with spare pen and ink, exam card and don't forget a 300ml bottle of mineral water. You can drink a cup of coffee or a cup of green tea if that is your habit, if you do not have that habit, you should not use it because coffee and green tea will stimulate the nervous system and cardiovascular system, make your heart beat faster and spirit Irritated period difficult to concentrate when doing homework.

- Read the exam carefully many times and make sure you really understand the problem before starting.

Take a few minutes to plan time for each question as well as take a few minutes to reread at the end of an answer. This helps you to allocate time for the entire exam and avoid errors and mistakes before you go to other questions.

- Write quickly but clearly, concisely, but with enough ideas. This will save you time and create more sympathy for the examiner than the sloppy, unclear writing.

- Keep calm, take a long breath to regain confidence if you encounter difficult questions you have never met before. Start back to another easier question and reasoning with bullet points on the main points in the question will help you quickly complete the rest of the questions even though it takes too long for the difficult question. .

- Please ask for more exam paper or draft paper if needed, do not try to insert writing and small text will lose the score of the examiner.

- Finally, do not leave the room, when the bell time will not ring even though you have finished your exam. It is advisable to spend the remaining time checking the exam again to correct spelling or errors if any. This is your last chance to not lose points.

Doctor: Vo Van Thu

Tam Tri Da Nang General Hospital

Da Nang, July 3, 2020

For more information , please contact:   

HEADQUARTERS

ADMISSION DEPARTMENT - PHAN CHAU TRINH UNIVERSITY

No. 09 Nguyen Gia Thieu, Dien Ngoc Ward - Dien Ban Town - Quang Nam Province
Phone: (0235) 3 757 959 - Hotline / Zalo: 0962553155 - 0981559255
Email: tuyensinh@pctu.edu.vn - Website: www. pctu.edu.vn | www.facebook.com/daihocphanchautrinh

Office in Danang: Tam Tri Hospital in Da Nang. Address: 64 Cach Mang Thang Tam - Cam Le District - City. Danang. Phone: 0976468220

Office in Nha Trang: Tam Tri Hospital in Nha Trang. Address: 57 Cao Thang - City. Nha Trang. Phone: 0349803880 

Office in HCMC: Saigon Mind Hospital. Address: 171 Truong Chinh - Tan Thoi Nhat Ward - District 12 - City. HCM City. Phone: 0386827767  

Office in Dong Thap: Dong Thap Tam Tri Hospital. Address: 700- Highway 30 - My Tan Commune - City. Cao Lanh - Dong Thap. Phone: 0971072349 

 

 

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