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[title] => Znate li da uravnotežena prehrana može pomoći našem psihičkom i fizičkom zdravlju, ali i smanjiti utjecaj stresova? Donosimo najbolje namirnice
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Jeste li i vi onaj tip ljudi koji pod stresom žudi za visokokaloričnom hranom? Ne brinite, niste jedini jer je to uobičajena fiziološka reakcija. Jess Cording, nutricionistica, otkrila je da je zapravo tada vrlo važno održavati uravnoteženu prehranu jer ona može pomoći našem psihičkom i fizičkom zdravlju. Naime, kad se suočila terminalnom bolešću svoga oca, upravo je uz hranu pokušala održati svoje zdravlje i bolju reakciju na takav stres. Ona je tada konzumirala ove namirnice:
Bobičasto voće
- Zaista sam počela jesti puno bobičastog voća. Vjerojatno sam žudjela za antioksidansima - navodi Cording za MindBodyGreen.
Ono je prepuno snažnih polifenola, a kliničko ispitivanje iz 2017. čak je otkrilo da su flavonoidi (skupina polifenola) povezani s poboljšanjem raspoloženja. I djeca i odrasli su prijavili bolje raspoloženje dva sata nakon konzumacije bobičastog voća.
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Isto tako, to voće je bogato vitaminom C koji može igrati važnu ulogu u stabilizaciji kortizola. Točnije, istraživanja su otkrila da nadbubrežne žlijezde imaju visoke koncentracije vitamina C, a konzumacijom ove hrane možete ih unijeti i tako održati razinu kortizola uravnoteženom.
Nadalje, u drugom istraživanju znanstvenici su na 120 sudionika ispitali kako vitamin C djeluje na stres: svatko od njih trebao je održati govor, a potom riješiti težak matematički problem. Oni među ispitanicima koji su uzeli vitamin C imali su niži krvni tlak i niže razine kortizola nakon obavljenih zadataka.
Omega-3 masne kiseline
Naravno da pomažu i kod stresa. Možda ste već upoznati s njihovim dobrobitima za mozak, ali jeste li znali da konzumacija dovoljne količine omega-3 masnih kiselina zapravo mogu pomoći u stimulaciji živca vagusa (koji vam pomaže da se bolje nosite sa stresorima)? Prema znanstvenom pregledu objavljenom u časopisu Frontiers in Physiology iz 2011., omega-3 masne kiseline mogu pomoći u povećanju vagalnog tonusa i podržati zdrav parasimpatički živčani odgovor igrajući ključnu ulogu u regulaciji varijabilnosti otkucaja srca (HRV).
Nutricionistica Cording navodi kako je baš u trenucima velikog stresa željela jesti sardine u maslinovom ulje, što je obrok pun ovih važnih esencijalnih nutrijenta Uz to, sardine su odličan izvor vitamina B12, minerala i kalcija, ako odaberete pojedete i kosti.
- Nisam ih mogla prestati jesti. Te omega-3 masne kiseline toliko umiruju naš živčani sustav, a uz to, maslinovo ulje ima i mnogo antioksidansa i zdravih masnoća - istaknula je.
Fermentirana hrana
Sve namirnice koje su dobre za crijeva su dobre i za mozak, zahvaljujući vezi crijeva-mozak. Zbog toga nutricionistica savjetuje puno fermentirane hrane bogate probioticima. Probiotici su žive bakterije i kvasci koji pridonose obnavljanju i održavanju prirodne bakterijske ravnoteže u crijevima. Srećom, živimo u podneblju gdje se redovito priprema zimnica, a to je fermentirana hrana.
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Od paprika i patlidžana kuha se ajvar i pinđur, komadi paprika, cvjetače, kupusnjača, mrkve, repe i cikle tradicionalno se kisele (uz ili bez dodatka octa). Neizostavan je i kiseli kupus te kiseli krastavci i feferoni raznih okusa. Sve su to namirnice bogate probioticima koje nam mogu pomoći u borbi protiv stresa.
Isto tako, nemojte zaboraviti na jogurt, kefir, tempeh i kimči.
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Jeste li i vi onaj tip ljudi koji pod stresom žudi za visokokaloričnom hranom? Ne brinite, niste jedini jer je to uobičajena fiziološka reakcija. Jess Cording, nutricionistica, otkrila je da je zapravo tada vrlo važno održavati uravnoteženu prehranu jer ona može pomoći našem psihičkom i fizičkom zdravlju. Naime, kad se suočila terminalnom bolešću svoga oca, upravo je uz hranu pokušala održati svoje zdravlje i bolju reakciju na takav stres. Ona je tada konzumirala ove namirnice:
Bobičasto voće
- Zaista sam počela jesti puno bobičastog voća. Vjerojatno sam žudjela za antioksidansima - navodi Cording za MindBodyGreen.
Ono je prepuno snažnih polifenola, a kliničko ispitivanje iz 2017. čak je otkrilo da su flavonoidi (skupina polifenola) povezani s poboljšanjem raspoloženja. I djeca i odrasli su prijavili bolje raspoloženje dva sata nakon konzumacije bobičastog voća.
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Isto tako, to voće je bogato vitaminom C koji može igrati važnu ulogu u stabilizaciji kortizola. Točnije, istraživanja su otkrila da nadbubrežne žlijezde imaju visoke koncentracije vitamina C, a konzumacijom ove hrane možete ih unijeti i tako održati razinu kortizola uravnoteženom.
Nadalje, u drugom istraživanju znanstvenici su na 120 sudionika ispitali kako vitamin C djeluje na stres: svatko od njih trebao je održati govor, a potom riješiti težak matematički problem. Oni među ispitanicima koji su uzeli vitamin C imali su niži krvni tlak i niže razine kortizola nakon obavljenih zadataka.
Omega-3 masne kiseline
Naravno da pomažu i kod stresa. Možda ste već upoznati s njihovim dobrobitima za mozak, ali jeste li znali da konzumacija dovoljne količine omega-3 masnih kiselina zapravo mogu pomoći u stimulaciji živca vagusa (koji vam pomaže da se bolje nosite sa stresorima)? Prema znanstvenom pregledu objavljenom u časopisu Frontiers in Physiology iz 2011., omega-3 masne kiseline mogu pomoći u povećanju vagalnog tonusa i podržati zdrav parasimpatički živčani odgovor igrajući ključnu ulogu u regulaciji varijabilnosti otkucaja srca (HRV).
Nutricionistica Cording navodi kako je baš u trenucima velikog stresa željela jesti sardine u maslinovom ulje, što je obrok pun ovih važnih esencijalnih nutrijenta Uz to, sardine su odličan izvor vitamina B12, minerala i kalcija, ako odaberete pojedete i kosti.
- Nisam ih mogla prestati jesti. Te omega-3 masne kiseline toliko umiruju naš živčani sustav, a uz to, maslinovo ulje ima i mnogo antioksidansa i zdravih masnoća - istaknula je.
Fermentirana hrana
Sve namirnice koje su dobre za crijeva su dobre i za mozak, zahvaljujući vezi crijeva-mozak. Zbog toga nutricionistica savjetuje puno fermentirane hrane bogate probioticima. Probiotici su žive bakterije i kvasci koji pridonose obnavljanju i održavanju prirodne bakterijske ravnoteže u crijevima. Srećom, živimo u podneblju gdje se redovito priprema zimnica, a to je fermentirana hrana.
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Od paprika i patlidžana kuha se ajvar i pinđur, komadi paprika, cvjetače, kupusnjača, mrkve, repe i cikle tradicionalno se kisele (uz ili bez dodatka octa). Neizostavan je i kiseli kupus te kiseli krastavci i feferoni raznih okusa. Sve su to namirnice bogate probioticima koje nam mogu pomoći u borbi protiv stresa.
Isto tako, nemojte zaboraviti na jogurt, kefir, tempeh i kimči.
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14. svibanj 2024 17:46
