{"id":6884,"date":"2021-05-03T00:00:00","date_gmt":"2021-05-02T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/trpite-depresiou-jedzte-tychto-5-potravin\/"},"modified":"2021-05-03T00:00:00","modified_gmt":"2021-05-02T23:00:00","slug":"trpite-depresiou-jedzte-tychto-5-potravin","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/trpite-depresiou-jedzte-tychto-5-potravin\/","title":{"rendered":"Trp\u00edte depresiou? Jedzte t\u00fdchto 5 potrav\u00edn"},"content":{"rendered":"<p>\u201eZa\u010dnite \u0161portova\u0165, viac sa h\u00fdbte a\u00a0zdrav\u0161ie sa stravujte,\u201c odporu\u010d\u00ed v\u00e1m lek\u00e1r takmer pri ka\u017edej diagn\u00f3ze. Hoci to znie jednoducho, zmena ka\u017edodenn\u00fdch n\u00e1vykov si vy\u017eaduje viac \u00fasilia ako prehltnutie nieko\u013ek\u00fdch tabletiek. <strong>Depresia<\/strong> nie je v\u00fdnimkou. To, \u010do jeme, neovplyv\u0148uje len na\u0161e fyzick\u00e9 zdravie, ale aj psychick\u00e9. Kombin\u00e1cia zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu a\u00a0terapie je k\u013e\u00fa\u010dov\u00fdm faktorom \u00fa\u010dinnej lie\u010dby.<\/p>\n<h3><strong>\u010co jes\u0165 a\u00a0pre\u010do?<\/strong><\/h3>\n<p>Na depresiu a\u00a0\u00fazkos\u0165 neexistuje nijak\u00e1 \u0161peci\u00e1lna di\u00e9ta, av\u0161ak niektor\u00e9 potraviny s\u00fa v\u00a0boji s\u00a0negat\u00edvnym myslen\u00edm \u00fa\u010dinnej\u0161ie ako in\u00e9. Strava bohat\u00e1 predov\u0161etk\u00fdm na s\u00e9roton\u00edn, <strong>Omega-3<\/strong> mastn\u00e9 kyseliny, vitam\u00edny skupiny B a\u00a0<strong>zinok<\/strong>, zabezpe\u010duje optim\u00e1lne fungovanie nervov\u00e9ho syst\u00e9mu a\u00a0zmier\u0148uje depres\u00edvne sympt\u00f3my.<\/p>\n<p>Pr\u00e1ve <strong>s\u00e9roton\u00edn<\/strong>, naz\u00fdvan\u00fd aj horm\u00f3n \u0161\u0165astia, pom\u00e1ha pri prenose nervov\u00fdch sign\u00e1lov a\u00a0sp\u00f4sobuje zu\u017eovanie ciev. Z\u00e1rove\u0148 ovplyv\u0148uje <strong>sp\u00e1nok<\/strong> a\u00a0termoregul\u00e1ciu. Na produkcii s\u00e9roton\u00ednu sa podie\u013ea napr\u00edklad vitam\u00edn B6.<\/p>\n<p>Omega-3 mastn\u00e9 kyseliny prispievaj\u00fa k\u00a0spr\u00e1vnej \u010dinnosti mozgu, <strong>zlep\u0161uj\u00fa pam\u00e4\u0165<\/strong> a\u00a0koncentr\u00e1ciu, zni\u017euj\u00fa hladinu cholesterolu v\u00a0krvi a z\u00e1rove\u0148 ovplyv\u0148uj\u00fa metabolick\u00e9 procesy. Patria medzi esenci\u00e1lne mastn\u00e9 kyseliny, \u010do znamen\u00e1, \u017ee si ich telo nedok\u00e1\u017ee vyprodukova\u0165 a mus\u00edme ich prij\u00edma\u0165 v\u00a0strave. Odborn\u00edci odpor\u00fa\u010daj\u00fa zjes\u0165 aspo\u0148 jedno jedlo denne bohat\u00e9 na Omega-3, pri\u010dom by sme sa mali vyh\u00fdba\u0165 jedl\u00e1m s\u00a0vysok\u00fdm obsahom Omega-6.<\/p>\n<p>Pod\u013ea n\u00e1u\u010dnej literat\u00fary sme vytvorili zoznam piatich potrav\u00edn s\u00a0vysok\u00fdm obsahom esenci\u00e1lnych mastn\u00fdch kysel\u00edn, zinku a\u00a0vitam\u00ednov B.<\/p>\n<h3><strong>Orechy<\/strong><\/h3>\n Orechy obsahuj\u00fa Omega 3 mastn\u00e9 kyseliny, miner\u00e1ly a vitam\u00edny. Zdroj: unsplash.com\n<p>Ke\u0161u, mandle, ara\u0161idy, vla\u0161sk\u00e9 alebo para orechy, najlep\u0161ie nesolen\u00e9. Nez\u00e1le\u017e\u00ed, ktor\u00e9 z nich si vyberiete, m\u00f4\u017eete ich jes\u0165 na ra\u0148ajky s\u00a0jogurtom alebo namiesto sladkost\u00ed ako r\u00fdchly snack. Obohatia va\u0161e telo o \u017eelezo, v\u00e1pnik, fosfor, drasl\u00edk a zinok.<\/p>\n<p>Zatia\u013e \u010do <strong>vla\u0161sk\u00e9 orechy<\/strong> obsahuj\u00fa najviac Omega-3 mastn\u00fdch kysel\u00edn, ke\u0161u a mandle podporuj\u00fa tvorbu s\u00e9roton\u00ednu. Menej zn\u00e1me para orechy s\u00fa zdrojom vitam\u00ednov skupiny B a ara\u0161idy obsahuj\u00fa kyselinu listov\u00fa, ktor\u00e1 pozit\u00edvne vpl\u00fdva na n\u00e1ladu.<\/p>\n<h3><strong>Avok\u00e1do<\/strong><\/h3>\n<p>Exotick\u00e9 ovocie, ktor\u00e9 si ob\u013e\u00fabili z\u00e1stancovia zdravej v\u00fd\u017eivy po celom svete. Niet divu, obsahuje a\u017e jeden\u00e1s\u0165 druhov vitam\u00ednov. M\u00e1lokto ale tu\u0161\u00ed, \u017ee <strong>avok\u00e1do<\/strong> pom\u00e1ha pri depresii a\u00a0\u00fazkosti. A\u017e p\u00e4\u0165 z\u00a011 vitam\u00ednov je zo skupiny B.<\/p>\n<p>D\u00f4le\u017eit\u00fd je aj vysok\u00fd obsah Omega-3, teda zdrav\u00fdch tukov. Ak v\u00e1m nechutia ryby, alebo ste vegetari\u00e1n \u010di veg\u00e1n, avok\u00e1do aj orechy s\u00fa skvelou n\u00e1hradou \u017eivo\u010d\u00ed\u0161nych produktov.<\/p>\n<h3><strong>\u00a0Strukoviny<\/strong><\/h3>\n<p>C\u00edcer, \u0161o\u0161ovica, fazu\u013ea a\u00a0s\u00f3ja, pr\u00e1ve strukoviny by mali ma\u0165 st\u00e1le miesto v\u00a0na\u0161om jed\u00e1lni\u010dku. Obsahuj\u00fa plnohodnotn\u00e9 <strong>rastlinn\u00e9 bielkoviny<\/strong>, maj\u00fa <strong>n\u00edzky glykemick\u00fd index<\/strong> a\u00a0v\u010faka komplexn\u00fdm sacharidom dok\u00e1\u017eu zas\u00fdti\u0165.<\/p>\n<p>\u0160o\u0161ovica, c\u00edcer a fazu\u013ea s\u00fa v\u00fdnimo\u010dn\u00e9 vysok\u00fdm obsahom kyseliny listovej. Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka tejto kyseliny je 400 mg, pri\u010dom \u0161\u00e1lka varenej \u0161o\u0161ovice obsahuje a\u017e 90 percent dennej d\u00e1vky. S\u00f3ja obsahuje esenci\u00e1lne mastn\u00e9 kyseliny a v\u0161etky strukoviny s\u00fa z\u00e1rove\u0148 bohat\u00e9 na vitam\u00edn B6.<\/p>\n<h3><strong>Mlieko a syry<\/strong><\/h3>\n<p>Pr\u00e1ve <strong>syry<\/strong> obsahuj\u00fa tryptof\u00e1n, aminokyselinu, ktor\u00e1 je potrebn\u00e1 k\u00a0produkcii s\u00e9roton\u00ednu. Pod\u013ea nemeck\u00e9ho lek\u00e1ra a\u00a0spisovate\u013ea Zittlaua vznikaj\u00fa ak\u00fatne z\u00e1chvaty depresie pr\u00e1ve pri zn\u00ed\u017een\u00ed hladiny tryptof\u00e1nu v\u00a0mozgu. Tryptof\u00e1n obsahuj\u00fa aj <strong>zemiaky, ban\u00e1ny, sezam<\/strong>, strukoviny, orechy a\u00a0avok\u00e1do.<\/p>\n<p><strong>Mlie\u010dne v\u00fdrobky<\/strong> a\u00a0mlieko maj\u00fa aj vysok\u00fd obsah vitam\u00ednov B6 a\u00a0B12. Depres\u00edvni pacienti maj\u00fa okrem nedostatku kyseliny listovej aj v\u00fdrazn\u00fd nedostatok vitam\u00ednu B12, pr\u00e1ve tieto vitam\u00edny toti\u017e v\u00a0mnoh\u00fdch oblastiach spolupracuj\u00fa. <strong>Vitam\u00edn B12<\/strong> pom\u00e1ha nervov\u00e9mu syst\u00e9mu prisp\u00f4sobova\u0165 sa zmen\u00e1m. Okrem mlie\u010dnych v\u00fdrobkov je bohat\u00fdm zdrojom aj <strong>rakytn\u00edk.<\/strong><\/p>\n<h3>K\u00e1vu si doprajte len v\u00fdnimo\u010dne<\/h3>\n<p><strong>\u0160\u00e1lka k\u00e1vy<\/strong> je pre mnoh\u00fdch ide\u00e1lnym budi\u010dom, keks\u00edkmi \u010dasto zajed\u00e1me <strong>nervozitu<\/strong> a alkohol b\u00fdva odreagovan\u00edm sa od <strong>stresu<\/strong>. Hoci kofe\u00edn, rafinovan\u00e9 cukry a alkohol patria medzi r\u00fdchle zdroje energie, pr\u00e1ve \u013eudia trpiaci depresiou a\u00a0\u00fazkos\u0165ou by sa im mali vyh\u00fdba\u0165. Kofe\u00edn a alkohol toti\u017e zasahuj\u00fa do <strong>sp\u00e1nkov\u00e9ho cyklu<\/strong> a m\u00f4\u017eu vyvol\u00e1va\u0165 pocity \u00fazkosti.<\/p>\n<p>Sladkosti a\u00a0fast food, teda <strong>rafinovan\u00e9 cukry<\/strong>, neudr\u017euj\u00fa st\u00e1lu hladinu energie, pr\u00e1ve naopak, ich konzum\u00e1ciou doch\u00e1dza ku kol\u00edsaniu. Ak t\u00fa\u017eite po sladkom, dajte si kvalitn\u00fa hork\u00fa \u010dokol\u00e1du, ktor\u00e1 z\u00e1rove\u0148 pom\u00e1ha produkova\u0165 s\u00e9roton\u00edn.<\/p>\n Kofe\u00edn, alkohol a rafinovan\u00e9 cukry m\u00f4\u017eu sp\u00f4sobova\u0165 \u00fazkos\u0165. Zdroj: pexels.com\n<p>Ani zdrav\u00e1 strava v\u0161ak sama o\u00a0sebe nedok\u00e1\u017ee z\u00e1zraky, d\u00f4le\u017eit\u00e1 je najm\u00e4 konzult\u00e1cia s\u00a0odborn\u00edkom a\u00a0spr\u00e1vne nastaven\u00e1 lie\u010dba. Proti zlej n\u00e1lade pom\u00e1ha aj pohyb na \u010derstvom vzduchu, \u0161port, ch\u00f4dza alebo <strong>pr\u00e1ca v z\u00e1hrade<\/strong>. Pri t\u00fdchto \u010dinnostiach \u013eudsk\u00e9 telo produkuje <strong>endorf\u00edny <\/strong>a\u00a0zni\u017euje sa hladina kortizolu, horm\u00f3nu zodpovedn\u00e9ho za stres.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>\u201eZa\u010dnite \u0161portova\u0165, viac sa h\u00fdbte a\u00a0zdrav\u0161ie sa stravujte,\u201c odporu\u010d\u00ed v\u00e1m lek\u00e1r takmer pri ka\u017edej diagn\u00f3ze. Hoci to znie jednoducho, zmena ka\u017edodenn\u00fdch n\u00e1vykov si vy\u017eaduje viac<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-6884","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6884","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=6884"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/6884\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=6884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=6884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=6884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}