{"id":8539,"date":"2023-11-07T00:00:00","date_gmt":"2023-11-06T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ake-potraviny-pomahaju-zlepsit-nase-telesne-a-dusevne-zdravie\/"},"modified":"2023-11-07T00:00:00","modified_gmt":"2023-11-06T23:00:00","slug":"ake-potraviny-pomahaju-zlepsit-nase-telesne-a-dusevne-zdravie","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ake-potraviny-pomahaju-zlepsit-nase-telesne-a-dusevne-zdravie\/","title":{"rendered":"Ak\u00e9 potraviny pom\u00e1haj\u00fa zlep\u0161i\u0165 na\u0161e telesn\u00e9 a du\u0161evn\u00e9 zdravie?"},"content":{"rendered":"

Stravovacie n\u00e1vyky m\u00e1 ka\u017ed\u00fd rozdielne. Jes\u0165 zdravo sa naozaj vyplat\u00ed, preto\u017ee n\u00e1m to pom\u00e1ha jasne myslie\u0165, zlep\u0161i\u0165 pozornos\u0165 a\u00a0koncentr\u00e1ciu.<\/strong><\/p>\n

Pravideln\u00e1 konzum\u00e1cia nezdrav\u00fdch potrav\u00edn n\u00e1s m\u00f4\u017ee priv\u00e1dza\u0165 k\u00a0\u00fanave, zhor\u0161en\u00e9mu rozhodovaniu alebo dokonca vies\u0165 k depresii a stresu.<\/strong> Za jeden zo zl\u00fdch stravovac\u00edch n\u00e1vykov, ktor\u00e9 ovplyv\u0148uj\u00fa na\u0161e zdravie m\u00f4\u017eeme pova\u017eova\u0165 spracovan\u00e9 potraviny.<\/strong><\/p>\n

Ak chcete zdvihn\u00fa\u0165 svoju n\u00e1ladu a\u00a0prispie\u0165 hodnotnej\u0161\u00edmi potravinami do v\u00e1\u0161ho jed\u00e1lni\u010dka, zamerajte sa na konzum\u00e1ciu ve\u013ek\u00e9ho mno\u017estva strukov\u00edn, orechov, ovocia, zeleniny a\u00a0potrav\u00edn bohat\u00fdch na omega-3 mastn\u00e9 kyseliny.<\/strong><\/p>\n

Ste to, \u010do jete<\/strong><\/h3>\n

Sk\u00famanie spojenia \u010driev a\u00a0mozgu nie je ni\u010d\u00edm nov\u00fdm. V\u00fdskumn\u00edci objavili, \u017ee na\u0161e \u010drev\u00e1 a\u00a0mozog s\u00fa fyzicky prepojen\u00e9<\/strong> a\u00a0s\u00fa schopn\u00e9 si navz\u00e1jom posiela\u0165 spr\u00e1vy. Zatia\u013e \u010do \u010drevo je schopn\u00e9 ovplyvni\u0165 emocion\u00e1lne spr\u00e1vanie v mozgu, mozog m\u00f4\u017ee zmeni\u0165 aj typ bakt\u00e9ri\u00ed \u017eij\u00facich v \u010dreve.<\/p>\n

Pod\u013ea Americkej psychologickej asoci\u00e1cie produkuj\u00fa \u010drevn\u00e9 bakt\u00e9rie cel\u00fd rad neurochemik\u00e1li\u00ed, ktor\u00e9 mozog pou\u017e\u00edva na regul\u00e1ciu fyziologick\u00fdch a du\u0161evn\u00fdch procesov vr\u00e1tane n\u00e1lady.<\/strong> Ver\u00ed sa, \u017ee 95 percent telov\u00fdch z\u00e1sob seroton\u00ednu, stabiliz\u00e1tora n\u00e1lady, je produkovan\u00fdch \u010drevn\u00fdmi bakt\u00e9riami.<\/p>\n

Potraviny prospe\u0161n\u00e9 telu i du\u0161i: <\/strong>Ryby<\/h3>\n

Losos, tuniak alebo in\u00fd typ r\u00fdb s\u00fa pln\u00e9 omega-3 mastn\u00fdch kysel\u00edn<\/strong>. Tie s\u00fa dobr\u00e9 pre srdce, mozog a\u00a0myse\u013e.<\/p>\n

\n

\u201eHojnos\u0165 omega-3 mastn\u00fdch kysel\u00edn v ryb\u00e1ch, ako je losos a tuniak dlhoplutv\u00fd, m\u00f4\u017ee prispie\u0165 k zlep\u0161eniu n\u00e1lady a zmierneniu depresie,\u201c\u00a0vysvet\u013euje Casey Means, lek\u00e1rka vy\u0161tudovan\u00e1 na Stanforde. \u201eJe d\u00f4le\u017eit\u00e9 ma\u0165 na pam\u00e4ti, \u017ee 60 percent n\u00e1\u0161ho mozgov\u00e9ho tkaniva tvor\u00ed tuk, tak\u017ee v\u00fdber tuku, ktor\u00fd za\u010dle\u0148ujeme do na\u0161ej stravy m\u00e1 ve\u013ek\u00fd vplyv na \u0161trukt\u00faru aj funkciu n\u00e1\u0161ho mozgu,\u201c pokra\u010duje.<\/p>\n<\/blockquote>\n

Ak nie ste fan\u00fa\u0161ikom lososa alebo tuniaka, prij\u00edmajte omega-3 mastn\u00e9 kyseliny z potrav\u00edn, ako s\u00fa \u013eanov\u00e9 semienka alebo tofu.<\/strong> Av\u0161ak telesn\u00e9 vstreb\u00e1vanie omega-3 z rastlinn\u00fdch zdrojov nie je tak\u00e9 \u00fa\u010dinn\u00e9<\/strong> ako z morsk\u00fdch plodov.<\/p>\n

Fermentovan\u00e1 zelenina<\/strong><\/h3>\n

Okrem toho, \u017ee fermentovan\u00e9 potraviny n\u00e1m podporuj\u00fa spr\u00e1vnu funkciu \u010driev,<\/strong> m\u00f4\u017eu ma\u0165 tieto potraviny, ako je kysl\u00e1 kapusta, nakladan\u00e9 uhorky, jogurt alebo kimchi<\/strong> tie\u017e pozit\u00edvny vplyv na na\u0161u n\u00e1ladu. Tieto potraviny obsahuj\u00fa probiotik\u00e1, ktor\u00e9 m\u00f4\u017eu zv\u00fd\u0161i\u0165 hladinu seroton\u00ednu, horm\u00f3nu \u0161\u0165astia, zodpovedn\u00e9ho za pozdvihnutie n\u00e1lady.<\/p>\n

\u0160t\u00fadia, sk\u00famaj\u00faca konzum\u00e1ciu probiotick\u00fdch potrav\u00edn a ich vz\u0165ah s depresiou tvrd\u00ed, \u017ee pozit\u00edvny vplyv fermentovan\u00fdch potrav\u00edn na n\u00e1ladu, m\u00f4\u017ee s\u00favisie\u0165 s \u00fazkym vz\u0165ahom medzi funkciou \u010driev a zdrav\u00edm mozgu<\/strong>, pri\u010dom medzi nimi existuje fascinuj\u00faci obojsmern\u00fd vz\u0165ah.<\/p>\n

Para orechy<\/strong><\/h3>\n

 <\/p>\n

Braz\u00edlske orechy alebo para orechy, ako ich my pozn\u00e1me, s\u00fa jedn\u00fdm z najsilnej\u0161\u00edch zdrojov sel\u00e9nu.<\/strong> Ten m\u00e1 v tele nieko\u013eko d\u00f4le\u017eit\u00fdch \u00faloh, vr\u00e1tane tvorby k\u013e\u00fa\u010dov\u00fdch imunitn\u00fdch a antioxida\u010dn\u00fdch prote\u00ednov \u010di zdravej produkcie horm\u00f3nov \u0161t\u00edtnej \u017e\u013eazy<\/strong>. Pod\u013ea \u0161t\u00fadie z roku 2021 je vysok\u00fd pr\u00edjem sel\u00e9nu spojen\u00fd s ni\u017e\u0161ou prevalenciou depresie. Plat\u00ed to aj naopak, ke\u010f\u017ee nedostatok sel\u00e9nu je u \u013eud\u00ed s depresiou be\u017en\u00fd.<\/p>\n

Listov\u00e1 zelenina<\/strong><\/h3>\n

Pod\u013ea \u010dlenky predstavenstva americkej nutri\u010dnej asoci\u00e1cie Stacie J. Stephensonovej, je tmav\u00e1 listov\u00e1 zelenina, ako napr\u00edklad \u0161al\u00e1t, kel \u010di \u0161pen\u00e1t bohat\u00e1 na vitam\u00edny B<\/strong>. Tie zohr\u00e1vaj\u00fa \u00falohu pri produkcii chemick\u00fdch l\u00e1tok v\u00a0mozgu, ktor\u00e9 ovplyv\u0148uj\u00fa mozgov\u00e9 funkcie, vr\u00e1tane n\u00e1lady. Navy\u0161e n\u00edzke hladiny B12 a in\u00fdch vitam\u00ednov B, ako je B6 a fol\u00e1t, m\u00f4\u017eu s\u00favisie\u0165 s depresiou. Pokia\u013e nie ste fan\u00fa\u0161ikom tmavej listovej zeleniny, m\u00f4\u017eete sa nas\u00fdti\u0165 vitam\u00ednmi B konzum\u00e1ciou potrav\u00edn, ako s\u00fa ban\u00e1ny a vajcia. <\/strong><\/p>\n

Strukoviny<\/strong><\/h3>\n

Tieto komplexn\u00e9 sacharidy poskytuj\u00fa vl\u00e1kninu zlep\u0161uj\u00facu mikrobi\u00f3m a rezistentn\u00fd \u0161krob<\/strong>, ktor\u00fd pom\u00e1ha udr\u017eiava\u0165 stabiln\u00fa hladinu cukru v krvi a obmedzuje pravdepodobnos\u0165 v\u00fdkyvov n\u00e1lady. Stacie J. Stephensonov\u00e1 poukazuje na to, \u017ee fazu\u013ea, strukoviny a \u010fal\u0161ie komplexn\u00e9 sacharidy, ktor\u00e9 telo pomaly vstreb\u00e1va, m\u00f4\u017eu zn\u00ed\u017ei\u0165 t\u00fa\u017ebu po menej zdrav\u00fdch sacharidoch, \u010do m\u00f4\u017ee \u010dasto vies\u0165 k v\u00fdkyvom hladiny cukru v krvi, \u010do m\u00f4\u017ee sp\u00f4sobi\u0165 n\u00e1ladovos\u0165 a podr\u00e1\u017edenos\u0165.<\/p>\n

Chia semen\u00e1<\/strong><\/h3>\n

M\u00e1te nedostatok hor\u010d\u00edka<\/strong>? Dopl\u0148te ich chia semenami. Semen\u00e1 chia s\u00fa pln\u00e9 omega-3 mastn\u00fdch kysel\u00edn, bielkov\u00edn, vl\u00e1kniny, mikro\u017eiv\u00edn a s\u00fa dobr\u00fdm zdrojom hor\u010d\u00edka. Hor\u010d\u00edk podporuje krvn\u00fd tlak a regul\u00e1ciu cukru v krvi a tie\u017e sa podie\u013ea na prenose sign\u00e1lov medzi na\u0161\u00edm mozgom a telom.<\/p>\n

M\u00e4so<\/strong><\/h3>\n

M\u00e4so je vynikaj\u00facim zdrojom \u017eeleza<\/strong> a to je potrebn\u00e9 na transport kysl\u00edka do mozgu a zvy\u0161ku tela, ako s\u00fa\u010das\u0165 \u010derven\u00fdch krviniek.<\/p>\n

N\u00edzky pr\u00edjem \u017eeleza m\u00f4\u017ee \u013eahko vies\u0165 k an\u00e9mii z nedostatku \u017eeleza<\/strong>, ktor\u00e1 je spojen\u00e1 s niektor\u00fdmi depres\u00edvnymi sympt\u00f3mami, vr\u00e1tane nedostatku energie, podr\u00e1\u017edenosti a slabosti, tvrd\u00ed to \u0161t\u00fadia z roku 2020, ktor\u00e1 sk\u00famala riziko psychiatrick\u00fdch por\u00fach u pacientov s an\u00e9miou \u017eeleza a spojenie s liekmi na suplement\u00e1ciu \u017eeleza. S dostato\u010dnou hodnotou \u017eeleza m\u00e1 probl\u00e9m mnoho \u013eud\u00ed, preto je potrebn\u00e9, aby sme na to kl\u00e1dli v\u00e4\u010d\u0161\u00ed d\u00f4raz.<\/p>\n

Tmav\u00e1 \u010dokol\u00e1da<\/strong><\/h3>\n

\u010eal\u0161ou zdravou alternat\u00edvou je konzum\u00e1cia horkej \u010dokol\u00e1dy.<\/p>\n

N\u00e1rodn\u00fd prieskum zdravia v\u00a0USA vykonan\u00fd na 13\u00a0626 dospel\u00fdch jedincoch uk\u00e1zal, \u017ee konzum\u00e1cia tmavej \u010dokol\u00e1dy je spojen\u00e1 s ni\u017e\u0161ou pravdepodobnos\u0165ou klinick\u00fdch relevantn\u00fdch sympt\u00f3mov depresie, pri\u010dom jednotlivci, ktor\u00ed konzumuj\u00fa vy\u0161\u0161ie mno\u017estvo tmavej \u010dokol\u00e1dy, maj\u00fa o 57 percent ni\u017e\u0161iu pravdepodobnos\u0165 sympt\u00f3mov depresie ako t\u00ed, ktor\u00ed uviedli \u017eiadnu konzum\u00e1ciu tmavej \u010dokol\u00e1dy. To m\u00f4\u017ee s\u00favisie\u0165 s l\u00e1tkami v tmavej \u010dokol\u00e1de naz\u00fdvan\u00fdmi kakaov\u00e9 polyfenoly, ktor\u00e9 s\u00fa siln\u00fdmi antioxidantmi<\/strong> a m\u00f4\u017eu zlep\u0161i\u0165 z\u00e1palov\u00e9 procesy. V \u010dokol\u00e1de s\u00fa tie\u017e psychoakt\u00edvne zlo\u017eky, ktor\u00e9 m\u00f4\u017eu vyvola\u0165 pozit\u00edvne pocity.<\/p>\n

Pri n\u00e1kupe \u010dokol\u00e1dy je v\u0161ak k\u013e\u00fa\u010dov\u00fdm faktorom obsah kakaa.<\/strong> Ide\u00e1lne je z\u00edska\u0165 \u010do najtmav\u0161iu \u010dokol\u00e1du, ak\u00fa n\u00e1jdete, preto\u017ee bude ma\u0165 najmenej cukru a najviac kakaovej hmoty.<\/p>\n

Stres a depresia<\/strong><\/h3>\n

V\u00e1\u0161 mozog a nervov\u00fd syst\u00e9m z\u00e1visia od v\u00fd\u017eivy pri budovan\u00ed nov\u00fdch bielkov\u00edn, buniek a tkan\u00edv. Aby va\u0161e telo fungovalo efekt\u00edvne, potrebuje r\u00f4zne sacharidy, bielkoviny a miner\u00e1ly.<\/p>\n

Stres a\u00a0depresia s\u00fa z\u00e1va\u017en\u00e9 probl\u00e9my<\/strong> a\u00a0v\u00a0mnoh\u00fdch pr\u00edpadoch sa nedaj\u00fa zvl\u00e1dnu\u0165 sami. U niektor\u00fdch sa vyvin\u00fa poruchy pr\u00edjmu potravy. Ak je pre v\u00e1s \u0165a\u017ek\u00e9 kontrolova\u0165 svoje stravovacie n\u00e1vyky, \u010di u\u017e jete pr\u00edli\u0161 ve\u013ea alebo m\u00e1lo, va\u0161e zdravie m\u00f4\u017ee by\u0165 ohrozen\u00e9. Ak je to tak, mali by ste vyh\u013eada\u0165 odborn\u00edkov.<\/p>\n

Po\u017eiada\u0165 o pomoc<\/strong> nie je nikdy znakom slabosti alebo zlyhania, najm\u00e4 v situ\u00e1ci\u00e1ch, ktor\u00e9 s\u00fa pr\u00edli\u0161 \u0165a\u017ek\u00e9 na to, aby ich \u010dlovek zvl\u00e1dol s\u00e1m.<\/p>","protected":false},"excerpt":{"rendered":"

Stravovacie n\u00e1vyky m\u00e1 ka\u017ed\u00fd rozdielne. Jes\u0165 zdravo sa naozaj vyplat\u00ed, preto\u017ee n\u00e1m to pom\u00e1ha jasne myslie\u0165, zlep\u0161i\u0165 pozornos\u0165 a\u00a0koncentr\u00e1ciu. Pravideln\u00e1 konzum\u00e1cia nezdrav\u00fdch potrav\u00edn n\u00e1s m\u00f4\u017ee<\/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-8539","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8539","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=8539"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8539\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8539"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8539"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8539"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}