{"id":30794,"date":"2024-05-09T10:56:00","date_gmt":"2024-05-09T08:56:00","guid":{"rendered":"https:\/\/www.maxicours.com\/se\/?p=30794"},"modified":"2024-06-28T10:14:33","modified_gmt":"2024-06-28T08:14:33","slug":"alimentation-et-hydratation-pendant-la-periode-dexamen","status":"publish","type":"post","link":"https:\/\/www.maxicours.com\/se\/alimentation-et-hydratation-pendant-la-periode-dexamen\/","title":{"rendered":"Alimentation et hydratation pendant la p\u00e9riode d\u2019examen"},"content":{"rendered":"\n<p>Bien dormir, bien boire, bien manger : <a href=\"\/se\/examen-comment-planifier-ses-revisions\/\">la r\u00e9ussite aux examens<\/a> ne se pr\u00e9pare pas que dans les livres ! Comme un sportif avant un d\u00e9fi, il faut donner au cerveau l\u2019\u00e9nergie dont il aura besoin pour fonctionner au maximum de ses capacit\u00e9s. Quels aliments privil\u00e9gier avant de se coucher ? et le matin ? Faut-il manger pendant l\u2019\u00e9preuve ? Comment s\u2019hydrater ? Voici quelques rappels pour se maintenir en forme,<a href=\"\/se\/comment-aider-votre-enfant-a-gerer-son-stress-lors-des-examens\/\"> r\u00e9duire le stress<\/a>, et booster sa m\u00e9moire et sa concentration.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment composer le petit-d\u00e9jeuner id\u00e9al ?<\/strong><\/h2>\n\n\n\n<p>Un petit-d\u00e9jeuner consistant et \u00e9quilibr\u00e9 est la premi\u00e8re \u00e9tape d\u2019une journ\u00e9e r\u00e9ussie, encore plus en p\u00e9riode d\u2019examen ! Il faut \u00e9viter les produits transform\u00e9s et trop sucr\u00e9s, qui peuvent cr\u00e9er une petite hypoglyc\u00e9mie et un coup de barre en milieu de matin\u00e9e. Alors, quels aliments privil\u00e9gier ?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>des prot\u00e9ines pour stimuler l\u2019attention : \u0153ufs, fromage, jambon\u2026<\/li>\n\n\n\n<li>des om\u00e9ga 3 excellents pour le cerveau : noix, olives\u2026<\/li>\n\n\n\n<li>des vitamines C : kiwi, orange\u2026 (plut\u00f4t en fruit entier et non en jus press\u00e9)<\/li>\n\n\n\n<li>des c\u00e9r\u00e9ales compl\u00e8tes (pain, flocons d\u2019avoine)<\/li>\n<\/ul>\n\n\n\n<p>Et c\u00f4t\u00e9 boisson ? Commencez par boire un verre d\u2019eau au r\u00e9veil, en pr\u00e9parant le petit-d\u00e9jeuner. C\u2019est id\u00e9al pour r\u00e9veiller et hydrater le corps apr\u00e8s la nuit. Si vous avez l\u2019habitude de prendre du caf\u00e9 ou du th\u00e9, vous pouvez toujours le faire, mais en quantit\u00e9 raisonnable &#8211; une tasse suffit ! Car si le caf\u00e9 semble \u00eatre efficace pour r\u00e9veiller et apporter de l\u2019\u00e9nergie, il peut aussi entra\u00eener palpitations et stress. Alors, on y va en douceur !<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Quel d\u00eener privil\u00e9gier ?<\/strong><\/strong><\/h2>\n\n\n\n<p>La veille d\u2019un examen, l\u2019objectif est de prendre un d\u00eener \u00e9quilibr\u00e9, qui va favoriser un sommeil serein et r\u00e9parateur. Quelques conseils !<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Limitez les excitants comme le th\u00e9, le caf\u00e9, le tabac ou l\u2019alcool, \u00e0 partir de 17h.<\/li>\n\n\n\n<li>Ne d\u00eenez pas juste avant le coucher mais plut\u00f4t une \u00e0 deux heures avant, pour une meilleure digestion.<\/li>\n\n\n\n<li>\u00c9vitez un repas lourd et bannissez, notamment, la viande rouge, qui peut perturber l\u2019endormissement avec son effet stimulant. Pr\u00e9f\u00e9rez du poisson gras, qui pr\u00e9sente des vertus pour la m\u00e9moire.<\/li>\n\n\n\n<li>Privil\u00e9giez les l\u00e9gumes cuits et les glucides lents : riz, p\u00e2tes, pommes de terre.<\/li>\n\n\n\n<li>N\u2019h\u00e9sitez pas \u00e0 boire une tisane qui favorise la relaxation et le sommeil.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Et pendant l\u2019examen ?<\/strong><\/strong><\/h2>\n\n\n\n<p>Si vous pensez avoir besoin d\u2019un petit remontant pendant l\u2019examen, oubliez les g\u00e2teaux et sucreries. La variation de glyc\u00e9mie due au sucre cr\u00e9e, en effet, un l\u00e9ger coup de fouet mais qui sera bref et suivi d\u2019une chute de tonus. Alors qu\u2019emporter ? Des aliments sains et faciles \u00e0 grignoter sur un coin de table !<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>un fruit frais (une banane par exemple)<\/li>\n\n\n\n<li>des fruits secs (amandes, abricots, figues etc)<\/li>\n\n\n\n<li>quelques carr\u00e9s de chocolat noir : celui-ci a prouv\u00e9 ses bienfaits sur la concentration, la m\u00e9moire et la r\u00e9duction du <a href=\"https:\/\/www.maxicours.com\/se\/5-astuces-pour-faire-diminuer-le-stress-avant-le-bac\/\">stress<\/a>. Un atout majeur \u00e0 glisser dans son sac !<\/li>\n<\/ul>\n\n\n\n<p>Enfin, n\u2019oubliez pas de bien boire, avant et pendant l\u2019\u00e9preuve. La d\u00e9shydratation peut entra\u00eener fatigue et maux de t\u00eate. Tout ce qu\u2019on veut \u00e9viter ! \u00c9videmment, l\u2019id\u00e9al est de s\u2019en tenir \u00e0 l\u2018eau et d\u2019\u00e9viter les boissons sucr\u00e9es. Si un soda vous fait vraiment envie, gardez-le pour la sortie de l\u2019examen !<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>En bref !<\/strong><\/strong><\/h2>\n\n\n\n<p>La veille d\u2019un <a href=\"https:\/\/www.maxicours.com\/se\/examens\/\">examen<\/a>, arr\u00eatez de r\u00e9viser et allez plut\u00f4t prendre l\u2019air et marcher. D\u00eenez l\u00e9ger avec, par exemple, du riz et du poisson gras. D\u00e9tendez-vous avec une tisane et couchez-vous t\u00f4t. Prenez le temps, en vous levant, de manger du pain complet, un fruit et un \u0153uf. Emportez des fruits secs et une bouteille d\u2019eau. Buvez r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<p>Autant d\u2019astuces faciles pour booster son \u00e9nergie, sa m\u00e9moire et sa concentration. A vous de jouer !<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bien dormir, bien boire, bien manger : la r\u00e9ussite aux examens ne se pr\u00e9pare pas que dans les livres ! Comme un sportif avant un d\u00e9fi, il faut donner au cerveau l\u2019\u00e9nergie dont il aura besoin pour fonctionner au maximum de ses capacit\u00e9s. Quels aliments privil\u00e9gier avant de se coucher ? et le matin ?&#8230;<\/p>\n","protected":false},"author":21,"featured_media":30796,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[18],"tags":[],"class_list":["post-30794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentation et hydratation pendant la p\u00e9riode d\u2019examen<\/title>\n<meta name=\"description\" content=\"Alimentation et hydratation : quelques rappels pour se maintenir en forme, r\u00e9duire le stress, et booster sa m\u00e9moire et sa concentration !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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