{"id":7879,"date":"2022-08-31T00:00:00","date_gmt":"2022-08-30T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ake-potraviny-zhorsuju-depresiu-plus-jedla-ktore-vam-zarucene-zlepsia-naladu\/"},"modified":"2022-08-31T00:00:00","modified_gmt":"2022-08-30T23:00:00","slug":"ake-potraviny-zhorsuju-depresiu-plus-jedla-ktore-vam-zarucene-zlepsia-naladu","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ake-potraviny-zhorsuju-depresiu-plus-jedla-ktore-vam-zarucene-zlepsia-naladu\/","title":{"rendered":"Ak\u00e9 potraviny zhor\u0161uj\u00fa depresiu? PLUS jedl\u00e1, ktor\u00e9 v\u00e1m zaru\u010dene zlep\u0161ia n\u00e1ladu!"},"content":{"rendered":"<p>Depresia je charakterizovan\u00e1 ohromuj\u00facim pocitom sm\u00fatku, ale <strong>m\u00f4\u017ee ovplyvni\u0165 aj va\u0161e sp\u00e1nkov\u00e9 a stravovacie n\u00e1vyky, a va\u0161e zdravie<\/strong> vo v\u0161eobecnosti.<\/p>\n<p>Je mimoriadne \u0165a\u017ek\u00e9 n\u00e1js\u0165 motiv\u00e1ciu na ka\u017edodenn\u00e9 zvyky, ako je napr\u00edklad cvi\u010denie, ke\u010f je pre v\u00e1s \u0165a\u017ek\u00e9 vsta\u0165 z postele.<\/p>\n<p>Depresia m\u00f4\u017ee vies\u0165 k <strong>prejedaniu (alebo nedostatku jedla) a ne\u010dinnosti<\/strong>, \u010do \u010falej ovplyv\u0148uje va\u0161u n\u00e1ladu.<\/p>\n<p>Na pomoc \u013eu\u010fom s depresiou sa \u010dasto odpor\u00fa\u010daj\u00fa zmeny \u017eivotn\u00e9ho \u0161t\u00fdlu v kombin\u00e1cii s psychoterapiou a liekmi. N\u00e1vrat k zdrav\u00fdm z\u00e1kladom a zameranie sa na zdrav\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky, v\u00fd\u017eivn\u00e9 stravovanie a ka\u017edodenn\u00e9 cvi\u010denie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 n\u00e1ladu.<\/p>\n<p>S oh\u013eadom na tieto n\u00e1vrhy v\u00e1m pom\u00f4\u017ee pozrie\u0165 sa na svoje ka\u017edodenn\u00e9 stravovacie n\u00e1vyky a zv\u00e1\u017ei\u0165 mo\u017en\u00e9 zmeny. Za\u010dnite t\u00fdm, \u017ee zist\u00edte svoju z\u00e1kladn\u00fa l\u00edniu: Po ak\u00fdch <strong>potravin\u00e1ch zvy\u010dajne siahate, ke\u010f sa c\u00edtite depres\u00edvne?<\/strong> Ak\u00e9 s\u00fa va\u0161e ka\u017edodenn\u00e9 stravovacie n\u00e1vyky? Dr\u017e\u00edte sa ur\u010dit\u00fdch konkr\u00e9tnych potrav\u00edn, alebo v\u00e1\u0161 jed\u00e1lni\u010dek zah\u0155\u0148a \u0161irok\u00fa \u0161k\u00e1lu potrav\u00edn?<\/p>\n<p>Zamysl\u00edte sa, \u010di niektor\u00e9 z va\u0161ich ob\u013e\u00faben\u00fdch jed\u00e1l negat\u00edvne neovplyv\u0148uj\u00fa va\u0161u n\u00e1ladu a kde m\u00f4\u017eete urobi\u0165 nejak\u00e9 zmeny.<\/p>\n<p>&nbsp;<\/p>\n<h3>#A Rafinovan\u00e9 sacharidy<\/h3>\n<p>Ke\u010f ste v depresii, m\u00f4\u017eete<strong> t\u00fa\u017ei\u0165 po chlebe, r\u00f4znom pe\u010dive a in\u00fdch m\u00fa\u010dnych<\/strong> jedl\u00e1ch.<\/p>\n<p>Je v\u0161eobecne zn\u00e1me, \u017ee konzum\u00e1cia pr\u00edli\u0161 ve\u013ek\u00e9ho mno\u017estva rafinovan\u00fdch sacharidov je spojen\u00e1 s depresiou. Konzum\u00e1cia rafinovan\u00fdch sacharidov zvy\u0161uje hladinu cukru v krvi a zvy\u0161uje riziko depresie.<\/p>\n<p>&nbsp;<\/p>\n Ilustra\u010dn\u00e1 fotografia (pe\u010divo). Zdroj: pekaren.eu\n<h3>#B Cukor<\/h3>\n<p>Cukor je tie\u017e na tomto kritickom zozname, preto\u017ee prispieva k depresii.<\/p>\n<p>Strava s vysok\u00fdm obsahom cukru m\u00f4\u017ee <strong>zv\u00fd\u0161i\u0165 z\u00e1pal v celom tele a mozgu, a z\u00e1pal mozgu je \u010dasto spojen\u00fd s vy\u0161\u0161\u00edm rizikom depresie.<\/strong><\/p>\n<p>Horsk\u00e1 dr\u00e1ha vysokej hladiny cukru v krvi, po ktorej nasleduje p\u00e1d, m\u00f4\u017ee by\u0165 v skuto\u010dnosti viac ne\u017e len r\u00fdchly posun v em\u00f3ci\u00e1ch &#8211; v skuto\u010dnosti m\u00f4\u017ee prispie\u0165 k z\u00e1palu mozgu spojen\u00e9mu s depresiou. Ke\u010f dostanete chu\u0165 na cukor, vyhnite sa pultu so sladkos\u0165ami a vezmite si zdrav\u00fa alternat\u00edvu.<\/p>\n<p>&nbsp;<\/p>\n<h3>#C Spracovan\u00e9 jedl\u00e1<\/h3>\n<p>Mo\u017eno sa v\u00e1m zd\u00e1, \u017ee <strong>s\u00e1\u010dkov\u00e1 polievka je najjednoduch\u0161\u00ed sp\u00f4sob, ako dobi\u0165 telo, ke\u010f m\u00e1te m\u00e1lo energie<\/strong>, nechce sa v\u00e1m vari\u0165 a c\u00edtite sa depres\u00edvne, ale dvakr\u00e1t si to rozmyslite!<\/p>\n<p>\u013dudia, ktor\u00ed jed\u00e1vaj\u00fa ve\u013ea spracovan\u00fdch potrav\u00edn, \u010delia zv\u00fd\u0161enej miere depresie, zatia\u013e \u010do t\u00ed, ktor\u00ed jedia viac plnohodnotn\u00fdch potrav\u00edn, maj\u00fa toto riziko podstatne zn\u00ed\u017een\u00e9.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>#D Trans-tuky<\/h3>\n<p>Ak bojujete s depresiou, <strong>dr\u017ete sa rad\u0161ej \u010falej od vypr\u00e1\u017ean\u00e9ho kur\u010da\u0165a, hranol\u010dekov<\/strong> a \u010fal\u0161\u00edch jed\u00e1l z tejto kateg\u00f3rie. Tie ist\u00e9 trans-tuky upch\u00e1vaj\u00face tepny, ktor\u00e9 zvy\u0161uj\u00fa riziko srdcov\u00fdch ochoren\u00ed, m\u00f4\u017eu tie\u017e zv\u00fd\u0161i\u0165 riziko depresie.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Je prirodzen\u00e9, \u017ee t\u00fa\u017eite po sladkostiach, slan\u00fdch veciach a vypr\u00e1\u017ean\u00fdch jedl\u00e1ch, ke\u010f sa c\u00edtite na dne, no <strong>zdrav\u00e1 strava s vysok\u00fdm obsahom plnohodnotn\u00fdch potrav\u00edn je lep\u0161ia pre va\u0161u n\u00e1ladu<\/strong>. Obmedzte pohodln\u00e9 jedl\u00e1 a namiesto toho po\u017eiadajte priate\u013ea alebo bl\u00edzkeho, aby v\u00e1m pomohol za\u010da\u0165 s pl\u00e1nom zdrav\u00e9ho stravovania.<\/p>\n<p>&nbsp;<\/p>\n Ilustra\u010dn\u00e1 fotografia (v\u00fdber zdrav\u00fdch potrav\u00edn). Zdroj: morelandobgyn.com\n<h3><\/h3>\n<h3>Ako na to?<\/h3>\n<p>&nbsp;<\/p>\n<h3>Vyberajte si sacharidy rozumne.<\/h3>\n<p>Obmedzte sladk\u00e9 jedl\u00e1 a <strong>zvo\u013ete rad\u0161ej inteligentn\u00e9 alebo komplexn\u00e9 sacharidy (ako s\u00fa celozrnn\u00e9 v\u00fdrobky)<\/strong> ne\u017e jednoduch\u00e9 sacharidy (ako s\u00fa kol\u00e1\u010de a su\u0161ienky). Ovocie, zelenina a strukoviny maj\u00fa tie\u017e zdrav\u00e9 sacharidy a vl\u00e1kninu.<\/p>\n<p>&nbsp;<\/p>\n<h3>Potraviny bohat\u00e9 na bielkoviny zvy\u0161uj\u00fa ostra\u017eitos\u0165<\/h3>\n<p>Potraviny ako morka, tuniak a kuracie m\u00e4so maj\u00fa aminokyselinu naz\u00fdvan\u00fa tryptof\u00e1n, ktor\u00e1 v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 pri tvorbe seroton\u00ednu. Sk\u00faste <strong>nieko\u013ekokr\u00e1t denne zjes\u0165 nie\u010do s bielkovinami, najm\u00e4 ke\u010f si potrebujete vy\u010disti\u0165 myse\u013e a doda\u0165 energiu<\/strong>.<\/p>\n<p>Dobr\u00fdmi zdrojmi zdrav\u00fdch bielkov\u00edn s\u00fa <strong>fazu\u013ea a hrach, chud\u00e9 hov\u00e4dzie m\u00e4so, n\u00edzkotu\u010dn\u00fd syr, ryby, mlieko, hydina, s\u00f3jov\u00e9 v\u00fdrobky a jogurt.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Z\u00edskajte dostatok vitam\u00ednu D<\/h3>\n<p>Receptory vitam\u00ednu D sa nach\u00e1dzaj\u00fa v celom tele, vr\u00e1tane mozgu, a pravdepodobnos\u0165 depresie je vy\u0161\u0161ia u \u013eud\u00ed s n\u00edzkou hladinou tohto D.\u00a0 \u013dudia z\u00edskavaj\u00fa v\u00e4\u010d\u0161inu vitam\u00ednu D vystaven\u00edm slnku, ale d\u00f4le\u017eit\u00e9 s\u00fa aj zdroje v potrave.<\/p>\n<p>Zatia\u013e nepozn\u00e1me presn\u00fa hodnotu, ko\u013eko vitam\u00ednu D je ide\u00e1lne ma\u0165 v tele, no<strong> treba by\u0165 opatrn\u00fd aj s opa\u010dn\u00fdm extr\u00e9mom &#8211; pr\u00edli\u0161 ve\u013ea toti\u017e m\u00f4\u017ee sp\u00f4sobi\u0165 probl\u00e9my s hladinou v\u00e1pnika a s t\u00fdm, ako dobre funguj\u00fa obli\u010dky.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Vyberte potraviny bohat\u00e9 na sel\u00e9n<\/h3>\n<p>&nbsp;<\/p>\n<p>Zv\u00fd\u0161en\u00fd pr\u00edjem sel\u00e9nu m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 n\u00e1ladu a zn\u00ed\u017ei\u0165 \u00fazkos\u0165, \u010do m\u00f4\u017ee pom\u00f4c\u0165 zvl\u00e1dnu\u0165 depresiu.<\/p>\n<p>Sel\u00e9n je pr\u00edtomn\u00fd v r\u00f4znych potravin\u00e1ch, vr\u00e1tane: <strong>zrnie\u010dka, orechy, niektor\u00e9 morsk\u00e9 plody a m\u00e4so z org\u00e1nov,<\/strong> ako je pe\u010de\u0148.<\/p>\n<p>&nbsp;<\/p>\n<h3>Omega-3 mastn\u00e9 kyseliny<\/h3>\n<p>Omega-3 mastn\u00e9 kyseliny m\u00f4\u017eu zn\u00ed\u017ei\u0165 riziko por\u00fach n\u00e1lady a mozgov\u00fdch chor\u00f4b zlep\u0161en\u00edm funkcie mozgu, a zachovan\u00edm myel\u00ednov\u00e9ho obalu, ktor\u00fd chr\u00e1ni nervov\u00e9 bunky.<\/p>\n<p>Dobr\u00e9 zdroje omega-3 mastn\u00fdch kysel\u00edn s\u00fa: ryby, ako je losos, sardinky, tuniak a makrela, \u013eanov\u00e9 semienka, \u013eanov\u00fd olej, chia semienka a<br \/>\nvla\u0161sk\u00e9 orechy.<\/p>","protected":false},"excerpt":{"rendered":"<p>Depresia je charakterizovan\u00e1 ohromuj\u00facim pocitom sm\u00fatku, ale m\u00f4\u017ee ovplyvni\u0165 aj va\u0161e sp\u00e1nkov\u00e9 a stravovacie n\u00e1vyky, a va\u0161e zdravie vo v\u0161eobecnosti. Je mimoriadne \u0165a\u017ek\u00e9 n\u00e1js\u0165 motiv\u00e1ciu<\/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-7879","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7879","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=7879"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7879\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}