{"id":84648,"date":"2013-08-12T01:05:52","date_gmt":"2013-08-11T23:05:52","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=84648"},"modified":"2013-08-12T01:05:52","modified_gmt":"2013-08-11T23:05:52","slug":"nezdrava-hrana-ucinice-vas-depresivnim","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/nezdrava-hrana-ucinice-vas-depresivnim\/","title":{"rendered":"Nezdrava hrana u\u010dini\u0107e vas depresivnim"},"content":{"rendered":"<p><strong><a href=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/depresija-hrana_240x240.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-84649\" alt=\"depresija-hrana_240x240\" src=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/depresija-hrana_240x240.jpg\" width=\"240\" height=\"240\" srcset=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/depresija-hrana_240x240.jpg 240w, https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/depresija-hrana_240x240-150x150.jpg 150w, https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/depresija-hrana_240x240-90x90.jpg 90w, https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2013\/08\/depresija-hrana_240x240-125x125.jpg 125w\" sizes=\"(max-width: 240px) 100vw, 240px\" \/><\/a>Jeste li se ikada pitali kako na vas uti\u010de ta pizza ili hamburger koji ste u \u017eurbi smazali kako biste u\u0161tedili na vremenu? Znate li da nezdrava hrana mo\u017ee biti uzrok depresije i fiziolo\u0161ki, ne samo psiholo\u0161lki razlog zbog kojeg se osje\u0107ate lo\u0161e u vlastitoj ko\u017ei?<\/strong><\/p>\n<p>Svi mi volimo \u0161arenu hranu koja donosi radost \u010dulima ukusa i vida, ali vrlo rijetko razmi\u0161ljamo o posljedicama koje ovakvi obroci ostavljaju na na\u0161e tijelo.<\/p>\n<p>Ovdje ne govorimo samo o onim pojavnim rezultatima kakav je vi\u0161ak kilograma, ve\u0107 i unutra\u0161njim, pa i duhovnim.<\/p>\n<p>U dana\u0161nje vrijeme brzog \u017eivljenja, brza hrana itekako je popularna i \u0161iroko dostupna. Pretilost, letargija, opadanje imuniteta&#8230; sve su to posljedice nezdrave ishrane koje u mnogim aspektima uti\u010du na na\u0161 \u017eivot i \u010dine ljude depresivnim.<\/p>\n<p>Magazin &#8216;Public Health Mutrition&#8217; javlja kako ljudi koji jedu brzu pr\u017eenu hranu kao \u0161to su pizze, hamburgeri, hot dog, krofne ili kroasani imaju ve\u0107e izglede da budu depresivni od onih koji se hrane zdravo.<\/p>\n<p>&#8220;Junk food je pun soli i nezdravih masti koje su izuzetno \u0161tetne za tijelo. Ovakva ishrana ne uti\u010de samo na dobijanje suvi\u0161nih kilograma, ve\u0107 poti\u010de depresiju i nagle promjene raspolo\u017eenja&#8221;, ka\u017ee nutricionist Pallavi Srivastava. &#8220;Zbog toga, zdrava ishrana itekako je va\u017ena u borbi protiv depresije.&#8221;<\/p>\n<p>&#8220;Da bi mozak mogao normalno raditi, tijelu je potrebna izbalansirana ishrana i kada unosimo previ\u0161e \u0161e\u0107era, soli i konzervansa, to ne uti\u010de samo na tijelo, ve\u0107 i na va\u0161 um. Kad se jave psiholo\u0161ki problemi, ponekad su uzroci \u010disto fizi\u010dki. Zato prije nego \u0161to okrivite stresan posao ili ljude u svojoj okolini za va\u0161e lo\u0161e raspolo\u017eenje, poku\u0161ajte promijeniti vlastite navike i hranite se zdravo.&#8221;, dodaje Srivastava.<\/p>\n<p>Donosimo sedam savjeta u prehrani koji \u0107e vam pomo\u0107i da pobijedite depresiju:<\/p>\n<p><strong>1. Unosite dovoljno antioksidansa<\/strong><\/p>\n<p>\u0160tetne molekule koje nazivamo slobodnim radikalima proizvode se u tijelu i oni doprinose starenju i disfunkcijama organizma. Antioksidansi kao \u0161to je beta-karoten i vitamini C i E poma\u017eu u uklanjanju efekata slobodnih radikala. Studije su pokazale da je mozak posebno ugro\u017een od strane slobodnih radikala. Iako nema na\u010dina da se njihov efekat u potpunosti elimini\u0161e, mo\u017eemo ga umanjiti jedu\u0107i hranu koja je bogata antioksidansima.<\/p>\n<p><strong>Izvori beta-karotena:<\/strong> kru\u0161ka, brokule, mrkva, kajsija, tikva, \u0161pinat&#8230;<br \/>\n<strong>Izvori vitamina C: <\/strong>brokule, grejpfrut, kivi, narand\u017ea, jagode, paradajz&#8230;<br \/>\n<strong>Izvori vitamina E: <\/strong>margarin, ora\u0161asto vo\u0107e, biljno ulje&#8230;<\/p>\n<p><strong>2. Jedite &#8220;pametne&#8221; ugljikohidrate za smiruju\u0107i efekat<\/strong><\/p>\n<p>Kada govorimo o ugljikohidratima i raspolo\u017eenju naj\u010de\u0161\u0107e mislimo o serotoninu &#8211; hemikaliji koja podi\u017ee raspolo\u017eenje. Ugljikohidrati se dovode u vezu sa proizdvodnjom serotonina, iako nau\u010dnici nisu dokazali ovu povezanost.<\/p>\n<p>Ali, nemojte jesti jednostavne ugljikohidrate od kojih \u0107ete se udebljati &#8211; napravite pametan izbor. Smanjite unos slatki\u0161a, a izaberite \u017eitarice i slo\u017eene ugljikohidrate sa niskim GI, vo\u0107e ili povr\u0107e koje sadr\u017ei zdrave ugljikohidrate kao i vlakna.<\/p>\n<p><strong>3. Jedite hranu bogatu proteinima da pove\u0107ate budnost<\/strong><\/p>\n<p>Hrana bogata proteinima kao tuna, piletina ili puretina bogata je i aminokiselinama koje se zovu tyrosin. Tyrosin podi\u017ee nivo hemikalija u mozgu dopamina i norepinefrina. Ovo su hemikalije koje \u0107e vam pomo\u0107i da se razbudite i lak\u0161e koncentri\u0161ete. Uvijek uklju\u010dite dobre izvore proteina u svoju ishranu kada \u017eelite da o\u010distite svoj um i podignete nivo energije.<\/p>\n<p><strong>Izvori zdravih proteina:<\/strong> teletina, nemasni sir, riba, mlijeko, perad, soja, grahi &#8230;<\/p>\n<p><strong>4. Jedite mediteransku hranu<\/strong><\/p>\n<p>Mediteranska dijeta je dobro izbalansirana prehrana sa dosta vo\u0107a, oraha, povr\u0107a, \u017eitarica i ribe. U ovoj hrani ima dosta folne kiseline \u010diji se nedostatak povezuje a stanjima depresije.<\/p>\n<p>Niz istra\u017eivanja utvrdio je da su ljudi koji ne unose dovoljno folne kiselni depresivni, mada jo\u0161 uvijek nije dokazano da li je depresija uzrokovana lo\u0161om ishranom ili je ona uzrokovala lo\u0161u ishranu.<\/p>\n<p><strong>5. Vitamin D je veoma zna\u010dajan<\/strong><\/p>\n<p>Studija iz 2010. godine pokazala je da se kod osoba koje nemaju dovoljno vitamina D \u010de\u0161\u0107e javlja depresija. Tako\u0111er, dokazano je da se depresivna stanja popravljaju nakon \u0161to se u tijelu podigne nivo ovog vitamina. Receptori za vitamin D nalaze se u mozgu, ali je \u010ditavo podru\u010dje nedovoljno istra\u017eeno, pa nau\u010dnici jo\u0161 uvijek nisu sigurni koji nivo vitamina D u tijelu je idealan.<\/p>\n<p><strong>6. Birajte hranu bogatu seleniumom<\/strong><\/p>\n<p>Selenium je mineral koji je veoma va\u017ean za zdravlje, a studije su pokazale vezu izme\u0111u ovog minerala i lo\u0161ih raspolo\u017eenja.<\/p>\n<p>Pazite, mogu\u0107e je u tijelo unijeti previ\u0161e seleniuma tako da on postane \u0161teta. Me\u0111utim, ukoliko ga uzimate putem hrane, a ne suplemenata \u0161anse da \u0107ete uzeti previ\u0161e (preporu\u010deno je 55 mikrograma dnevno) su jako male.<\/p>\n<p><strong>Izvori seleniuma:<\/strong> grah i mahune, meso, nemasni mlije\u010dni proizvodi, ora\u0161asto vo\u0107e i sjemenke, morska hrana kao \u0161koljke, riba, rakovi, \u017eitarice<\/p>\n<p><strong>7. U prehranu uklju\u010dite Omega-3 kiseline<\/strong><\/p>\n<p>Znamo da su Omega-3 kiseline veoma zdrave. Nedavno, nau\u010dnici su otkrili da nedostatak Omega-3 kiselina u organizmu mo\u017ee voditi depresiji.<\/p>\n<p>(body.ba)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jeste li se ikada pitali kako na vas uti\u010de ta pizza ili hamburger koji ste u \u017eurbi smazali kako biste u\u0161tedili na vremenu? Znate li da nezdrava hrana mo\u017ee biti uzrok depresije i fiziolo\u0161ki, ne samo psiholo\u0161lki razlog zbog kojeg se osje\u0107ate lo\u0161e u vlastitoj ko\u017ei? Svi mi volimo \u0161arenu hranu koja donosi radost \u010dulima [&hellip;]<\/p>\n","protected":false},"author":83,"featured_media":84649,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[813],"tags":[],"class_list":{"0":"post-84648","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>Nezdrava hrana u\u010dini\u0107e vas depresivnim<\/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\/nezdrava-hrana-ucinice-vas-depresivnim\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nezdrava hrana u\u010dini\u0107e vas depresivnim\" \/>\n<meta property=\"og:description\" content=\"Jeste li se ikada pitali kako na vas uti\u010de ta pizza ili hamburger koji ste u \u017eurbi smazali kako biste u\u0161tedili na vremenu? Znate li da nezdrava hrana mo\u017ee biti uzrok depresije i fiziolo\u0161ki, ne samo psiholo\u0161lki razlog zbog kojeg se osje\u0107ate lo\u0161e u vlastitoj ko\u017ei? 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