{"id":112031,"date":"2014-09-21T21:41:27","date_gmt":"2014-09-21T19:41:27","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=112031"},"modified":"2014-09-21T21:41:27","modified_gmt":"2014-09-21T19:41:27","slug":"pobijedite-jesenski-umor-pravilnom-ishranom","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/pobijedite-jesenski-umor-pravilnom-ishranom\/","title":{"rendered":"Pobijedite jesenski umor pravilnom ishranom"},"content":{"rendered":"<p><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" src=\"http:\/\/www.ljepotaizdravlje.ba\/wp-content\/uploads\/2014\/09\/DRUGI-TEKST-1-490x489.jpg\" alt=\"DRUGI-TEKST-1-490x489\" width=\"277\" height=\"276\" \/>Manjak kalijuma, magnezijuma i gvo\u017e\u0111a nerijetko izaziva umor \u010ditavog organizma. Evo kako vam pravilan odabir namirnica mo\u017ee pomo\u0107i da se osje\u0107ate mnogo bolje.<\/strong><\/p>\n<p><strong>\u0160pinat i sjemenke bundeve<\/strong><\/p>\n<p>Magnezijum podi\u017ee nivo energije, opu\u0161ta mi\u0161i\u0107e i pobolj\u0161ava san. Ukoliko ga u organizam ne unosite u dovoljnoj koli\u010dini, posljedica mo\u017ee biti hroni\u010dni umor. Preporu\u010deni dnevni unos za \u017eene je od 310 do 320 miligrama i za mu\u0161karce od 400 do 420 miligrama, a najbolji izbor su \u0161pinat i sjemenke bundeve.<\/p>\n<p><strong>Crveno meso<\/strong><\/p>\n<p>Nedostatak gvo\u017e\u0111a tako\u0111e mo\u017ee uticati na \u010dest osje\u0107aj iscrpljenosti i umora, a nerijetko se dovodi u vezi i s anemijom. Upravo zbog toga je organizmu neophodno pru\u017eiti dovoljnu koli\u010dinu ovog minerala, a namirnica koju stru\u010dnjaci preporu\u010duju jeste crveno meso. Magnezijum se nalazi i u mahunarkama i lisnatom povr\u0107u, ali treba ga kombinovatui sa citursima koji obiluju vitaminom C \u0161to \u0107e pobolj\u0161ati apsorpciju ovog minerala. Preporu\u010deni dnevni unos je osam miligrama.<\/p>\n<p><strong>Citrusi<\/strong><\/p>\n<p>Nedostatak vitamina C tako\u0111e se povezuje s umorom, a namirnice koje obiluju njime su narand\u017ee i limun. Preporu\u010dljivo je da ih jedete svje\u017ee jer se kuhanjem gubi i do 25 posto vitamina C. Preporu\u010deni dnevni unos je 75 miligrama za \u017eene i 90 miligrama za mu\u0161karce.<\/p>\n<p><strong>Mrkva i slatki krompir (batat)<\/strong><\/p>\n<p>Beta karoten kojim obiluju mrkva, \u0161pinat i slatki krompir poma\u017ee kod hroni\u010dnog umora. Osim \u0161to dokazano podi\u017ee nivo energije, nesumnjivo ja\u010da imunitet i spre\u010dava infekcije. Povr\u0107e je najbolje jesti svje\u017ee ili kuhano na pari jer se kuhanjem u vodi gube vitamini.<\/p>\n<p><strong>\u017ditarice od cijelog zrna<\/strong><\/p>\n<p>Ugljeni hidrati su odli\u010dan izvor energije, ali samo oni slo\u017eeni. Prosti prebrzo podi\u017eu nivo \u0161e\u0107era i jednako je brzo spu\u0161taju, a posljedica je \u2013 umor. Najbolji izvor slo\u017eenih ugljenih hidrata su \u017eitarice od cijelog zrna koje su odli\u010dan izbor za doru\u010dak zbog toga \u0161to je nivo energije najni\u017ei upravo ujutru. Pored toga, \u017eitarice obiluju vitaminom B koji poma\u017ee u br\u017eoj razgradnji ugljenih hidrata. \u017ditarice od cijelog zrna bi trebalo jesti najmanje tri puta sedmi\u010dno.<\/p>\n<p><strong>Avokado, banane i bundeve<\/strong><\/p>\n<p>Manjak kalijuma izaziva iscrpljenost i mi\u0161i\u0107ni umor. Tako\u0111e, \u0161to je ni\u017ei nivo kalijuma u organizmu, to tijelo te\u017ee apsorbuje kalcijum \u0161to slabi kosti. Odli\u010dan izvor kalijuma su avokado, \u0161pinat, bundeva i banane. Preporu\u010deni dnevni unos je 4700 miligrama.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Izvor:<strong> Life Content<\/strong><\/p>\n<p>(ljepotaizdravlje.ba)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Manjak kalijuma, magnezijuma i gvo\u017e\u0111a nerijetko izaziva umor \u010ditavog organizma. Evo kako vam pravilan odabir namirnica mo\u017ee pomo\u0107i da se osje\u0107ate mnogo bolje. \u0160pinat i sjemenke bundeve Magnezijum podi\u017ee nivo energije, opu\u0161ta mi\u0161i\u0107e i pobolj\u0161ava san. Ukoliko ga u organizam ne unosite u dovoljnoj koli\u010dini, posljedica mo\u017ee biti hroni\u010dni umor. Preporu\u010deni dnevni unos za \u017eene [&hellip;]<\/p>\n","protected":false},"author":125,"featured_media":112032,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[813],"tags":[],"class_list":{"0":"post-112031","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravlje"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v24.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pobijedite jesenski umor pravilnom ishranom<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sandzakpress.net\/arhiva\/pobijedite-jesenski-umor-pravilnom-ishranom\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pobijedite jesenski umor pravilnom ishranom\" \/>\n<meta property=\"og:description\" content=\"Manjak kalijuma, magnezijuma i gvo\u017e\u0111a nerijetko izaziva umor \u010ditavog organizma. Evo kako vam pravilan odabir namirnica mo\u017ee pomo\u0107i da se osje\u0107ate mnogo bolje. \u0160pinat i sjemenke bundeve Magnezijum podi\u017ee nivo energije, opu\u0161ta mi\u0161i\u0107e i pobolj\u0161ava san. Ukoliko ga u organizam ne unosite u dovoljnoj koli\u010dini, posljedica mo\u017ee biti hroni\u010dni umor. Preporu\u010deni dnevni unos za \u017eene [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sandzakpress.net\/arhiva\/pobijedite-jesenski-umor-pravilnom-ishranom\/\" \/>\n<meta property=\"og:site_name\" content=\"Sand\u017eak PRESS\" \/>\n<meta property=\"article:published_time\" content=\"2014-09-21T19:41:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2014\/09\/DRUGI-TEKST-1-490x489.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"490\" \/>\n\t<meta property=\"og:image:height\" content=\"489\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Korektor\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Korektor\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 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