Exam is an energy consuming business և without a good breakfast the brain just does not want to work at full capacity. On the eve of the exam, we talked to a gastroenterologist to find out what to eat (most importantly, what not to eat) in the morning.
The main rule – breakfast should be! “Under no circumstances should you go to write a test or an essay on an empty stomach. “Low blood glucose can cause general fainting,” warns Olga Goryachyan, a gastroenterologist and candidate of medical sciences and a member of the Russian Gastroenterological Association. – But there are no products that will absolutely help you get 100 points in the exam. And before the exam, the chocolate bar is more of a mascot – a wish for success. It’s like a placebo. “
But it is clear what should not be eaten before the exam. In the list of stops.
- foods that cause bloating. You probably know which foods in your case have the same effect, be it white bread, milk or vegetables. None of these should be on the plate.
- Unknown products. It is better to postpone the attempts later. no one is immune to an allergic reaction և never;
- raw fish. Breakfast sushi is exotic, but it is easy to get sick of stale fish. There is no need to take risks.
In addition, Olga advises to think about dinner on the eve of the exam. “Eating barbecue at night is not an option. The night is likely to be turbulent, all because of the same bloating. It is better to just stick to the rule of a healthy plate, the food should be easy to digest, rich in carbohydrates. ”
We listened to the expert’s advice and made the right breakfasts before the exam. Olga Goryachyan confirms the recipes. It remains to coordinate the menu with the graduate.
Muesli with cherries and chocolate
The same porridge, only a hundred times better. Besides, it should not be cooked in the morning, everything is prepared the night before. Choose your favorite fruits and berries. Today – cherries, tomorrow – bananas, and tomorrow – peaches.
Cereal – 100 g
Milk – 100 g
Yogurt – 100 g
Cherry – 100 g
dark chocolate – 1 tsp. l.
Honey – 1 g / g
Vanilla – pinch
Pour the oatmeal in a closed container, mix it with vanilla, pour it on the yogurt-milk mixture. With three chocolate grater և send in the grain. My cherry, remove the seeds, examine the jar. Add the honey, mix again, close the container with a lid and refrigerate overnight. Before serving, the muesli can be slightly warmed in a water bath. Do not keep the working part for more than three days.
Fruit salad with yogurt
Fruits and yogurt are a perfect pair. And the main charm is that the salad can be mixed with almost any berries and fruits and get a new taste every time.
- Apples – 2 pieces:
- Pear – 2 pieces:
- Mandarin: – 1 piece.
- Kiwi: – 2 pieces:
- Strawberry optional
- Yogurt – 200 g
- nuts optional
Wash the fruits thoroughly. Kiwis and tangerines are peeled. Divide the mandarins into layers, cut the rest of the fruits randomly for one bite of small cubes. Wash the strawberries and cut them in half. Chop the walnuts finely. Combine all the fruits in a transparent glass or container and season with yogurt. Fill walnuts և, if desired, chocolate chips. Delicious, healthy, nutritious. high in fiber, carbohydrates and proteins.
Cottage cheese pot with berries
The curd pot is a taste of childhood. And unusual fruits and berries in it will help to make it bigger. Choose peach or pear pieces, strawberry or raspberry or even mango puree.
- Cottage cheese (5% or 9%) – 500 g
- Sugar – 0.5 cups
- sour cream 15% – ակ cup
- Eggs – 1 piece.
- Flour – 2 ch.c. l.
- Starch: – 1 tsp. l.
- Soda – pinch
- Vanilla sugar – ½ թ / գդ:
- Fruits և berries Taste:
- Semolina – Sprinkle the egg
- Butter: to apply mold
Beat the egg with ordinary vanilla sugar. Combine with cottage cheese, sour cream, mix with a mixer for a few minutes. You will get a light homogeneous mass without balls. Sift the flour into the starch և soda, mix it again with a mixer. The mass should condense a little. Wash the fruit or berries, dry them and cut them into pieces or pieces.
Grease the baking plate with oil և sprinkle with buttermilk. Spread the fruits and berries, the more, the juicier it will turn out, we add the curd mass. You can put the rest of the fruits or berries on top and sprinkle with sugar (but it is not necessary).
We send for 45 minutes in the oven, preheated to 180 degrees. Serve with a cup of cocoa or tea.
Everything about this breakfast is wonderful. Teenagers love sandwiches, parents love proper food. And the grandmothers, who are always worried that the child will go hungry, let them not worry, they will not stay.
toast – 2 layers
Slices of ham or baked chicken – 2-3 pieces.
tomatoes – 2 pieces:
lettuce leaves – small package
Pieces of cheese – 1-2 layers
Eggs – 1 piece.
Salt and pepper Taste:
Cottage cheese optional
Wash and cut the tomatoes, wash and dry the lettuce owners. Chicken chicken breast or ham (or both) cut into slices.
Spread the toast bread (if desired) with cottage cheese. Bake the slices of ham or chicken breast, then put the tomato and lettuce circles.
Beat the eggs in a container with salt and pepper and cook in melted butter under the lid. Transfer the prepared omelet to a sandwich. Put cheese on top and press with the second layer of bread. Ideally, put the sandwich on the grill for a few minutes, but you can also use it on the pan. The main thing is to press it harder.
Cut into diagonals before serving. Serve with a glass of freshly squeezed juice or a glass of cocoa.
Bruschetta with salmon and avocado
Whole grain bread or ciabatta, vegetables, oily fish is not a snack but a complete meal.
- Lightly salted salmon, trout or salmon – 1-2 pieces
- Olive oil – 1 g / g
- Lemon juice – 1 g / g
- Avocado – 1 piece.
- Dill J / or arugula Taste:
- Ground pepper Taste:
Cut ciabatta into pieces and fry in a pan or grill. The toaster will also work.
Cut the avocado in half, remove the hole and mash the core with a fork. Mix avocado with lemon juice, olive oil և pepper. Mix thoroughly.
Spread avocado paste on Chiabata. Put the fish on top, and then the washed և dried dill և / or arugula.
Serve with a glass of freshly squeezed juice or a cup of coffee.
Cover image: Peredniankina / Shutterstock / Fotodom