If you get hungry while studying, this is the right way to eat snacks

Recently I have been watching the children preparing for midterm exams. They have to take half of the textbook at a time. There are also non-stop exercises and quizzes before the big exams. They often study until very late. Not only do they sacrifice their sleep time, but they also often complain of hunger before going to bed. It really makes me sad to see this. So during this extraordinary period when we use our brains a lot, in addition to the three meals a day, how should we eat snacks wisely to take care of both our brains and our stomachs? !

Start with nutrients

In fact, if you want to have a strong head and a full stomach, it is fine as long as you eat a variety of foods such as whole grains, protein, vegetables, fruits, milk, etc. However, if you want to have snacks in addition to the three meals, you must consider how to replenish the nutrients and energy needed by the body and brain without affecting the main meals. Start with the following nutritious foods: When you study until you feel hungry, this is the right way to eat snacks.

1. Deep sea fish = rich in fatty acids:

The human brain is made up of 60% fat, but don't be too timid when you hear the word fat. The brain's nerve conduction requires fat. Good fatty acids can help transmit information faster and better, making reading easier. Omega-3, in particular, is an important component of cell membranes. Deep-sea fish such as salmon and mackerel, and foods such as eggs are rich in omega-3 fatty acids, which not only help the brain, but also regulate inflammatory responses.

If you get hungry while studying, this is the right way to eat snacks

2. Whole grains = vitamin B:

In addition to helping the function of the nervous system, vitamin B can also assist in protein metabolism and eliminate fatigue. It is very important for students who study all day and are nervous. Whole grains such as brown rice and whole grains, as well as nuts such as milk and walnuts, are rich in B vitamins. In addition to helping stabilize the nervous system, the fiber they contain can also help the intestines move if they are sedentary for a long time.

3. Red meat + dark green vegetables = iron:

During the period of preparing for exams, if there is not enough oxygen in the body, you will easily feel drowsy and you will not be able to memorize no matter how long you sit in front of the desk. Iron is not only an important component of red blood cells that transport oxygen in the body, but also an important role in metabolic energy in the body. Red meat such as pork and beef contains relatively more iron, which can provide rich iron and prevent the occurrence of anemia.

If you get hungry while studying, this is the right way to eat snacks

4. Dairy and soy products = calcium:

When people hear about calcium, the first thing that comes to mind is that it can help you grow taller. In addition to this function, calcium can also stabilize nerves, which is very important for students who are nervously preparing for exams. Foods such as milk, dried fish, and soy products are rich in calcium, which can help calm nervous nerves.

If you get hungry while studying, this is the right way to eat snacks

5. Vegetables and fruits = phytochemicals:

Plant sterols are commonly found in vegetables and fruits. In recent years, the research on plant sterols has been quite in-depth. It has been found that the cellulose in vegetables and fruits can help intestinal peristalsis and eliminate unnecessary waste from the body. Free radicals are easily produced in the body under stress. The plant sterols in vegetables and fruits can metabolize free radicals, resist oxidation, help regulate the immune system, and reduce the occurrence of inflammatory reactions, so that candidates who study hard and lack exercise are less likely to get sick.

6. Yogurt = probiotics:

Do you still remember what the famous Japanese doctor Hiromi Shintani once said: If the intestines are healthy, people will naturally not get sick! This is because most nutrients are absorbed in the intestines, which also control the synthesis of many important substances in the body, such as serotonin. The flora in the intestines help us block the invasion of "bad" bacteria and harmful substances. "Good" bacteria (prebiotics) can be supplemented from fermented foods, such as yogurt, miso, etc. A balanced diet can help the growth of "good" bacteria.

Making snacks by yourself is also a good way: to understand which nutrients are helpful for the functioning of the brain, hard-working candidates can get up and move around during their breaks and make some simple and nutritious snacks by themselves:

Colorful fruit yogurt cup

1.Cut apples and kiwi into small pieces.

2. Add appropriate amount of raisins.

3. Stir well and put it into a cup, add appropriate amount of sugar-free yogurt, and sprinkle almond slices on top for decoration.

Cranberry Walnut Cheese Balls

1. Leave the cream cheese at room temperature until softened.

2. Add appropriate amount of dried cranberries and walnuts (you can replace them with other dried fruits and nuts you like).

3. After stirring evenly, take out about 5-10 grams of dough and roll it into small balls.

Tuna and Lettuce Salad Boat

1. Pour the boiled tuna can into a large bowl and add the blanched corn kernels, green beans, carrot cubes, etc.

2. Add appropriate amount of salad dressing (mayonnaise + original yogurt).

3. After stirring evenly, take an appropriate amount and put it on the washed lettuce leaves.

This article comes from: Mango Social Enterprise

※For more information, please see "Mango Social Enterprise"