caj – Dijana Radetić – Zdravlje na dan https://zdravljenadan.com/en Nutricionista - Nutritionist Fri, 07 Jun 2019 21:49:58 +0000 en-US hourly 1 https://wordpress.org/?v=6.1 https://zdravljenadan.com/wp-content/uploads/2017/06/cropped-header-object-150x150.png caj – Dijana Radetić – Zdravlje na dan https://zdravljenadan.com/en 32 32 Healthy Digestive System in Five Steps https://zdravljenadan.com/en/zdrav-digestivni-sistem-u-5-koraka/ Wed, 17 Apr 2019 11:45:01 +0000 http://zdravljenadan.com/?p=1009 Digestive system is beginning and end of your health. Problems with it have potential to cascade and prone are to domino effect.
Digestion commences in our mouth and good chewing stimulate enzyme production, necessary for further digestion. Below are some simple steps that help us keep our digestive system healthy:

  1. Choose food products as close as possible to their original shape

Refined food commonly used, usually lack nutrition required for stable functioning of our digestive system. Try to take more fibre, fresh fruit and vegetables, legumes and integral cereals.

  1. Be physically active

Strong abdominal muscles help healthy digestion. Simple stomach exercise could boost our bowels’ mobility. Jogging or brisk walk lead us to the same goal.

  1. Use herbal medicine, medicinal plants

Usually we reach for mint or chamomile tea. It is important to find out what suits you best. For me that is ginger. It instantly sooths my stomach trouble. Have you tried coriander oil which regulates our bowels’ function and rid us of gasses? Or maybe dandelion leaf, the best for digestive system detoxification?

  1. Find your moment of peace and tranquility

Mental and physical health is inseparable. Stress is a silent killer of our time. Though we cannot avoid stress, we can modify our reaction to it. Find your own way to switch off and relax.

  1. Sometimes we need to resort to added probiotics and enzymes

Digestive trouble sometimes occurs in spite of all our care. That could be caused by travelling, scarcity of fresh fruits and vegetables over the winter period or by an infection. If that happens, don’t hesitate to take probiotics and enzymes.

]]> Hrana za bolje raspoloženje https://zdravljenadan.com/en/hrana-za-bolje-raspolozenje/ Wed, 13 Jun 2018 18:20:09 +0000 http://zdravljenadan.com/?p=756 Niko se ne oseća raspoloženim, srećnim ili “sa svim ovcama na broju”, svakoga dana. Obično, tim danima žudimo za slatkišima, grickalicama i drugim masnim djakonijama sve u cilju popravljanja trenutnog emotivnog stanja. Neretko posle “izleta” sa takvim lečenjem našeg raspoloženja mogu da se jave stomačne neprijatnosti ili osećaj krivice.

 

Proteini su zakon!

Proteine često povezujemo sa sportski nastrojenim osobama. Ipak, ne bi trebalo da zanemarimo činjenicu da nas proteini drže duže sitim. Oni održavaju stabilan nivo energije i glukoze u krvi, kao i stabilno raspoloženje.

Meso, riba, sir, jaja, orašasto voće, mahunarke

Povećajte omega 3 masne kiseline

Stručnjaci su potvrdili da omega 3 masne kiseline imaju značajnu ulogu za dobro zdravlje mozga a ujedno utiču i na stabilno raspoloženje. Daljim istraživanjima su uvideli da je EPA iz omega 3 masne kiseline  važna za emocionalno zdravlje. Naš mozak se najvećim delom sastoji od masti, čak 60% pa time postaje očigledno zašto su “zdrave masti” dobre.

Losos, skuša, seme konoplje ili lana

 

Jedite više crne čokolade!

Što je čokolada crnja to je bolja. Kakao sadrži polifenole koji imaju pozitivan efekat na raspoloženje. Postoje značajna istraživanja koja potvrdjuju da polifenoli iz kakaoa umanjuju simptome anksioznosti.

Crna čokolada minimum 70% kakaovca, sirovi kakao u prahu

 

Uživajte u šolji čaja 
Čajeve uglavnom pijemo kada nas boli stomak ili smo prehladjeni ali……. Čaj od jasmina može da opije svojim mirisom, podiže raspoloženje i  pomaže kod umirivanja nervoze. Čajevi od kamilice, lavande i valerijane pomažu da se nervni sistem relaksira i tako pripremi za kvalitetan noćni san.

 

Sve u svemu, pravilno rasporedjeni obroci i dobar izbor namirnica pomažu da se izbegnu “napadi” za odredjenom-neželjenom vrstom hrane kao potencijalnim “lekom” za loše raspoloženje.

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