L’alimentazione migliore per prepararsi agli esami di maturità

alimentazione esami maturità

Il prossimo 22 giugno inizieranno gli esami di maturità e come ogni anno milioni di studenti saranno sottoposti all’inevitabile stress che comporta un periodo di studio intenso. In questo caso l’alimentazione è molto importante, come spiega il dottor Andrea Ghiselli, nutrizionista dell’Istituto Nazionale Ricerca Alimenti e Nutrizione di Roma:

In vista dei test l’alimentazione da consigliare deve essere soprattutto a base di verdura, frutta e, in generale, alimenti digeribili e nutrienti.

La regola principale della dieta in vista degli esami di maturità è quella di consumare 5 pasti al giorno nutrienti e leggeri, magari variando il più possibile i cibi; è assolutamente vietato saltare i pasti con la scusa di risparmiare tempo, in quanto l’ansia, poi, potrebbe farvi mangiare di tutto e in modo scombinato. Consumando cinque pasti, le calorie devono essere distribuite nell’arco della giornata, approssimativamente, 20% a colazione, 5% nello spuntino a metà mattina, 40% a pranzo, 5% nella merenda e il 30% a cena.

Grande importanza ha la prima colazione, che deve fornire le energie sufficienti per la prima parte della giornata; gli spuntini ideali, da fare a metà mattina e a metà pomeriggio, sono a base di frutta o yogurt. Il pranzo deve essere piuttosto sostanzioso e bilanciato dal punto di vista dei nutrienti, quindi a vitamine, proteine e carboidrati. Ovviamente l’alcool è assolutamente vietato.

Infine, bisogna sfatare alcuni miti, primo fra tutti quello del pesce; non a caso il dottor Ghiselli spiega:

Il fatto che il consumo di pesce sia importante per nutrire o stimolare il cervello in vista degli esami è solo una leggenda.

Anche il consumo di caffè deve essere moderato, quindi evitate di berne uno dietro l’altro nell’illusione di restare svegli, otterreste solo una stato di eccitazione e un’alterazione del ciclo sonno-sveglia deleterio per l’organismo e per la concentrazione; quando vi sentite stanchi chiudete i libri e concedetevi un’oretta di sonno ristoratore: dopo riuscirete a studiare meglio.

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