Exams are energy-consuming work, and without a good breakfast, the brain simply does not want to work at its full capacity. On the eve of the start of the test, we spoke with a gastroenterologist and found out what we eat (and most importantly, what not) on the morning of an important day.
The main rule: breakfast is a must! Olga Goryacheva, gastroenterologist, candidate of medical sciences, member of the Russian Gastroenterological Society warns: “In no case should you go to write a test or article on an empty stomach: due to low blood glucose, a normal fainting can occur” . – But products that will absolutely help you get 100 points on the exam, unfortunately, do not exist. And a chocolate before the exam is a talisman and a wish for good luck. It’s like a placebo.”
But it is known exactly what you should not eat before the exam. In the stop list:
- Foods that cause bloating. You probably know which foods have such an effect in your case – be it white bread, milk or vegetables. None of this should be on the board;
- Unfamiliar products. It is better to postpone experiments for a later time: no one is safe from allergies and never;
- raw fish; Sushi for breakfast is weird, but it’s easy to get sick from stale fish. No need to take risks.
In addition, Olga recommends thinking about eating dinner on the eve of the exam: “Eating a barbecue at night is not an option. The night is likely to pass anxiously – all because of the same bloating. It is better to adhere to the rule of healthy dishes: food should be easily digestible and rich in carbohydrates. “.
We listened to the advice of a specialist and put together the best right breakfasts before the exam. Olga Goryacheva agrees with the recipes – it remains to coordinate the menu with the graduate.
Muesli with cherries and chocolate
The same porridge, only a hundred times better! In addition, you do not need to cook it in the morning: everything is prepared the night before. Choose fruits and berries of your choice. Today – cherry, tomorrow – banana, and the day after tomorrow – peach.
cereal – 100 grams
leben – 100 grams
Yogurt – 100 grams
cherry – 100 grams
chocolate once – 1 tbsp. to.
honey – 1 teaspoon
vanillin – a pinch
Pour the oats into an airtight container, mix with the vanilla, and pour in the milk and buttermilk mixture. Three chocolates on a grater and send to the cereal. My cherries, remove the seeds and also sleep in a jar. Add honey, mix again, close the jar with a lid and – overnight in the refrigerator. Before serving, muesli can be slightly warmed up in a water bath. Do not store the workpiece for more than three days.
Yogurt fruit salad
Fruit and yogurt are the perfect duo. And the main charm is that salads can be mixed with almost any type of berries and fruits and get a new taste every time.
- An apple – 2 pieces.
- pear – 2 pieces.
- mandarin 1 personal computer.
- kiwi – 2 pieces.
- the strawberry my choice
- Yogurt – 200 grams
- nuts my choice
Wash the fruit well. Kiwi and tangerine are peeled. We divide the tangerines into slices, and randomly chop the rest of the fruit into small cubes for one bite. Wash the strawberries and cut them in half. Finely chop the nuts. Combine all fruits in a glass or transparent jar and season with yogurt. Top with nuts and chocolate chips, if desired. Delicious, healthy, nutritious: Contains plenty of fiber, carbs, and protein.
Raspberry Curd Casserole
Cheese casserole is a taste from childhood. And to make it more ripe will help unusual fruits and berries in it. Take your pick: sliced peaches, pears, strawberries, raspberries, or even mango puree.
- Curd (5% or 9%) – 500 grams
- sugar – 0.5 cup
- sour cream 15% – Half a cup
- an egg 1 personal computer.
- flour – 2 tbsp. to.
- starch – 1 tbsp. to.
- Soda – a pinch
- vanilla sugar – ½ teaspoon
- Fruits and berries the taste
- semolina – Sprinkle shape
- ghee To lubricate the mold
Beat eggs with regular vanilla sugar. Combine with cottage cheese and sour cream and beat for a few minutes with a mixer. You will get a homogeneous light mass without lumps. Sift flour with starch and soda in it and beat again with a mixer. The mass should thicken slightly. Wash and dry the fruit or berries and cut them into slices or pieces.
Grease the baking tray with oil and sprinkle it with semolina. We spread the fruit and berries – the more juice they have – and pour the curd mass. You can put the rest of the fruit or berries on top and sprinkle them with sugar (but this is not necessary).
We send for 45 minutes in the oven, heated to 180 degrees. Serve with a cup of cocoa or tea.
Everything about this breakfast is wonderful. Teens love sandwiches, and parents love proper food. And grandmothers who are always worried that the baby will still be hungry, do not worry: they will not stay.
toast bread – two slices
Pork chops or baked chicken breasts – 2-3 pcs.
Tomatoes – 2 pieces.
lettuce leaves – small package
Cheese Slices 1-2 slices
an egg 1 personal computer.
salt pepper the taste
Cowardice my choice
Wash the tomatoes and cut them into slices, wash the lettuce leaves and dry them. Chicken or pork breast (or both), sliced.
Spread toast (optional) with curd. We spread the slices of pork or chicken breast, then put the circles of tomatoes and lettuce.
Beat eggs in a bowl with salt and pepper and cook in melted butter under the lid. Transfer the finished omelette to the sandwich. Put the cheese on the face and press it with a second piece of bread. Ideally, put the sandwich on the grill for a few minutes, but you can also use a frying pan. The main thing is to press it more firmly.
Cut diagonally before serving. Serve with a glass of fresh juice or a cup of cocoa.
Bruschetta with salmon and avocado
Whole grain bread or ciabatta, vegetables and oily fish are not a snack but a complete meal.
- Lightly salted salmon, trout or salmon 1-2 pieces
- olive oil – 1 teaspoon
- Lemon juice – 1 teaspoon
- avocado 1 personal computer.
- Dill and/or watercress the taste
- ground black pepper the taste
Cut the ciabatta into portions and fry in a frying pan or grill. A toaster will work, too.
Cut the avocado in half, remove the core, and mash the pulp with a fork. Mix avocado with lemon juice, olive oil and black pepper. Mix well.
Spread the avocado paste over the ciabatta. We put fish on top, then washed and dried dill and / or watercress.
Serve with a glass of fresh juice or a cup of coffee.
Cover photo: Peredniankina / Shutterstock / Fotodom