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From the abuse of coffee to the binges of pretzels and peanuts, from the overdose of chocolate to super spiced meals are some of the mistakes at the table that increase anxiety and insomnia and cause students under stress to lose concentration and serenity for the final exam.
This is what Coldiretti says, who has drawn up the list of “promoted and rejected” foods in the diet for maturity 2021 (read that of 2020) which still takes place under the threat of Covid.
A real test of passage from adolescence to adulthood with safety measures for students and professors to overcome which – underlines Coldiretti – in addition to studying it is better to focus fruit and vegetables, light meals and foods that contain relaxing substances that help to remain lucid in these days of “mad and very desperate” study, in the words of Giacomo Leopardi.
Better to look for the right rest intervals with small light meals that prevent dangerous sleep collapses when you have to resume preparation. To deal with the final rush in addition to the abuse of coffee, both fasting and excesses are not recommended, especially with heavy foods or with exciting substances, curry, pepper, paprika, cooking cube or too much salt.
Better to opt for foods that help you relax due to the presence of an amino acid, tryptophan, which promotes the synthesis of serotonin, the neuromediator of well-being and the brain neurotransmitter that stimulates relaxation. Serotonin it increases with the consumption of foods with simple sugars such as sweet seasonal fruit but positive effects in the evening diet are obtained with legumes, boiled eggs, meat, fish, fresh cheeses.
Among the vegetables in first place lettuce, followed by onion and garlic, because their marked sedative properties facilitate sleep. Help to overcome the worry comes from foods such as bread, pasta or rice, lettuce, radicchio, onion, fresh cheese, yogurt, boiled eggs, hot milk, sweet fruit and honey infusions that promote sleep and help the body to relax to face the school challenge with the necessary energy and concentration.
A glass of warm milk, just before going to bed, is also good, which in addition to decreasing gastric acidity which can interrupt sleep, brings into circulation during digestion elements that promote a good sleep due to substances, also present in fresh cheeses and yogurt, which are able to relieve insomnia and nervousness.
Finally – concludes Coldiretti – a good sweet of encouragement rich in simple carbohydrates, perhaps a light homemade cake with flour and eggs has a positive anti-stress action, as well as infusions and herbal teas sweetened with honey that create an atmosphere of relaxation and pleasure that relaxes the mind and makes it more ready to respond to the requests of the examiners.
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