preparing for iit jee
TRANSCRIPT
7/28/2019 Preparing for Iit Jee
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If you are a pure vegetarian, you may like to read
the Vegetarians Version along with details here....
Ever felt sleepy after a large
meal???? Well imagine it is not just your body but your
brain feeling equally sluggish.... This is the last thing you
would want during exam time.... Let me share someeasy to use tips about eating habits during exams to
keep you and your brain extremely productive.... Eating
a balanced diet is the key....
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Diet forms a big role in your preparation for the exam
day.... You need to keep up the energy levels high, your
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alertness and your concentration at the maximum and
improve your memory as well.... Ensure you keep
drinking fluids throughout the day.... Three big meals aday will make you sluggish mentally and physically....
Eat 5 smaller portions at regular intervals, i.e. every
three hours.... Fluids should be taken more frequently....
Find below suggestions on what to eat at what time of
the day....
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Have breakfast, it is the most important meal of the
day.... Breakfast should be high on protein and low on
carbohydrates and full of vitamins, minerals and
essential fats....
10-15 soaked almonds
1 large glass of Skimmed Milk (avoid whole fat
milk)
Cheese and Wholegrain toast
Banana
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Very small portion with natural sugars only to keep
you going till lunch....
Banana
Dried Dates or apricots
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Carrots or Carrot Juice
Walnuts or almonds
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Keep the lunch also low on carbohydrates and fats in
order to not make you sluggish.... Keep the portions
also small.... High protein foods like meat, fish, poultry,
cheese and eggs stimulate the brain so are better for
use at lunchtime.... Keep a salad portion to get thevitamins and minerals and a wholegrain bread for the
carbohydrates.... Very colorful vegetables are great like
spinach, bell peppers, broccoli and carrots....
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Or should I say mid afternoon!!!! You can opt or
vegetables to munch on like carrots, radishes, celery....Proteins like cheese, boiled egg are a good option....
Add a fruit for necessary sugars. Ginger tea (ginger
boiled in water with honey) is great too....
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Starchy foods like pasta, rice and bread trigger the
release of the hormone serotonin from the brain,which is relaxin and re ares ou for slee .... Dinner
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time is a good time to have this. Also ensure you have
your dinner at least 2 hours before sleep.... Keep a
portion of salad again. Desserts, low on sugar and fats,are allowed but in a very small portion....
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You need to keep you going throughout the day.... You
should also get nutrients and keep your blood sugar
level stable.... Keep nuts and light crackers handy.
FFFFooooooooddddssss ttttoooo AAAAvvvvooooiiiiddddCertain food are really bad f or your concentration and
retention powers during exam time....
Avoid candy bars, chocolates or sweets.... They do
give you a kick right after eating but after some
time the blood sugar levels swoop and you feellike on a roller coaster....
Cut back on caffeine. Small quantity is great to
give you a boost, more will give you jitters
Avoid fast food and fried food, chips and toffees,
apart from making your brain sluggish they willgive you extra calories which you are burning due
low physical activities in exam days....
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Proteins, the essential brain food, upon digestion are
broken down into amino acids that feed the brain....
They help you concentrate, keep you alert during anexam and fill you up without making you sluggish....
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Carbohydrates in a moderate quantity helps you
provide requisite energy to endure long exam keeping
anxiety away.... Carbohydrates help absorb tryptophan,
which is a substance that is converted into serotoninwithin the brain.... This even helps you relax and think
clearly through your exam.... Carbohydrate heavy diet
can be taken at dinner time to prepare your body for
proper rest at sleep....
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You need healthy body and brain and vitamins arethe key there.... B vitamins such as folic acid, B12 and
B6 play an important role in the functioning of the
brain messages that are sent back and forth
throughout the body.... Lack of iron and folic acid in a
diet affects the mental powers, as these are needed to
make sure there is sufficient oxygen in their blood....
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Some fats are good!!!! Omega-3 fatty acids contains
DHA , which covers 40% of the brain.... Fats help the
little messengers in the brain regulate certain aspects
of the body such as blood circulation, memory andthe immune system.... Omega-3 fatty acids rich food
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should be included in your diet.... For example, walnuts,
salmon, tuna and soybeans (excellent for vegetarians
due to the variety it provides)....FFFFlllluuuuiiiiddddssss
Stay hydrated and drink at least 7-8 glasses of fluid,
mostly water but including weak tea, herb teas,
natural (not preserved) fruit and vegetable juices and
not more than two cups of coffee....