{"id":22383,"date":"2023-06-26T15:01:13","date_gmt":"2023-06-26T15:01:13","guid":{"rendered":"https:\/\/www.gevorest.com\/sr\/?p=22383"},"modified":"2023-11-23T15:02:40","modified_gmt":"2023-11-23T15:02:40","slug":"dobar-san-i-ishrana","status":"publish","type":"post","link":"https:\/\/www.gevorest.com\/sr\/dobar-san-i-ishrana\/","title":{"rendered":"Dobar san i ishrana"},"content":{"rendered":"<p>Da bismo uspeli da pobolj\u0161amo kvalitet sna, treba da uzmemo u obzir sve faktore koji na njega uti\u010du. Potrebna je upornost i strpljenje, ali promenom nekih na\u0161ih osnovnih navika mo\u017eemo u potpunosti pobolj\u0161ati kvalitet svog \u017eivota. Klju\u010dni faktor koji uti\u010de na na\u0161 san je ishrana, jer c\u0301e zdravija ishrana spre\u010diti nedostatak va\u017enih hranljivih materija koji su povezani sa problemima sa spavanjem.<\/p>\n<p>Naravno, ishrana je ne\u0161to \u0161to zavisi od na\u0161ih preferencija, mesta gde \u017eivimo i na\u0161eg bud\u017eeta, ali nauka i istra\u017eivanja nam poma\u017eu da sledimo uravnote\u017eeniju ishranu koja c\u0301e nam koristiti, naravno prilago\u0111enu na\u0161im li\u010dnim uslovima i potrebama.<\/p>\n<p>Veza izme\u0111u ishrane i sna je slo\u017eena i iako su nau\u010dnici primetili da jedno uti\u010de na drugo, tek treba da utvrde za\u0161to je san toliko zavisan od na\u0161e ishrane. Ipak, u stanju su da nam objasne kako to uti\u010de na na\u0161 san i \u0161ta mo\u017eemo da uradimo da ga pobolj\u0161amo.<\/p>\n<p>Pre svega, dobro je pratiti uravnote\u017eenu ishranu, bogatu hranljivim materijama, posebno specifi\u010dnim vitaminima i mineralima koji poma\u017eu spavanju. Ako postoji njihovo nedostajanje, kako istra\u017eivanja pokazuju, to uti\u010de na na\u0161 san. Shodno tome, primec\u0301uje se da ljudi koji nedovoljno spavaju, \u010de\u0161c\u0301e odr\u017eavaju nezdrave navike u ishrani, a manje konzumiraju voc\u0301e i povrc\u0301e, dr\u017eec\u0301i se ishrane sa visokim procentom masti, ugljenih hidrata i \u0161ec\u0301era.<\/p>\n<p>Postoje neke grupe namirnica, ali i pojedina\u010dne namirnice koje nam mogu pomoc\u0301i da spavamo. Na primer, smatra se da masna riba, bogata hranljivim materijama kao \u0161to su gvo\u017e\u0111e, cink i vitamin B12, vitamin D i omega-3 masti poma\u017ee telu da pobolj\u0161a san, regulacijom serotonina. Serotonin, koji se \u010desto naziva hormonom srec\u0301e ili dobrog raspolo\u017eenja je neurotransmiter koji se nalazi u mozgu, crevima i centralnom nervnom sistemu. Ima mnogo va\u017ene funkcije, od kojih su neke, regulacija sna i stabilnost raspolo\u017eenja.<\/p>\n<p>Dobro je, stoga, poku\u0161ati da u svoju ishranu uvrstimo i namirnice koje ga sadr\u017ee, poput kivija, koji zahvaljujuc\u0301i visokom sadr\u017eaju serotonina, pored ostalih blagodeti koje nudi, pozitivno uti\u010de i na na\u0161 san. Isto je primec\u0301eno i za mle\u010dne proizvode, tre\u0161nje, ora\u0161aste plodove (posebno orahe) i zelenu salatu.<\/p>\n<p>Jo\u0161 jedan veoma va\u017ean sastojak za na\u0161e op\u0161te zdravlje i za bolji san (prema nekim istra\u017eivanjima) je magnezijum, jedan od elektrolita u na\u0161em telu. Iako nije prona\u0111ena direktna korelacija magnezijuma sa boljim snom, postoje studije koje pokazuju da nam mo\u017ee pomoc\u0301i da bolje i du\u017ee spavamo, a posebno poma\u017ee onima koji pate od nesanice i sindroma nemirnih nogu. Vrlo lako ga unosimo ishranom, jer ga obiluju mle\u010dni proizvodi, mahunarke, lisnato povrc\u0301e (kao \u0161to je zelena salata) i ora\u0161asti plodovi.<\/p>\n<p>Pored toga \u0161ta jedemo, jednako je va\u017eno i kada jedemo. Zato se trudimo da svoje obroke programiramo tako da poslednji obrok u danu imamo najmanje tri sata pre spavanja. Istovremeno, izbegavamo da pijemo mnogo te\u010dnosti pre spavanja, jer to mo\u017ee dovesti do povremenog bu\u0111enja tokom noc\u0301i. Tako\u0111e izbegavamo da uve\u010de pre spavanja konzumiramo hranu i pic\u0301a koja sadr\u017ee kofein, alkohol, za\u010dinjenu hranu i te\u0161ke obroke.<\/p>\n<p>Kao i sve novo i ove promene c\u0301e nam u po\u010detku mo\u017eda biti te\u0161ke. Me\u0111utim, ako istrajemo i uspemo da ih uvrstimo u svoj raspored, uskoro c\u0301emo videti da se san i kvalitet \u017eivota popravljaju!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da bismo uspeli da pobolj\u0161amo kvalitet sna, treba da uzmemo u obzir sve faktore koji na njega uti\u010du. Potrebna je upornost i strpljenje, ali promenom nekih na\u0161ih osnovnih navika mo\u017eemo u potpunosti pobolj\u0161ati kvalitet svog \u017eivota. Klju\u010dni faktor koji uti\u010de na na\u0161 san je ishrana,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":22384,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[395],"tags":[],"class_list":["post-22383","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-education-sr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dobar san i ishrana - Gevorest<\/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:\/\/www.gevorest.com\/sr\/dobar-san-i-ishrana\/\" \/>\n<meta property=\"og:locale\" content=\"sr_RS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dobar san i ishrana - Gevorest\" \/>\n<meta property=\"og:description\" content=\"Da bismo uspeli da pobolj\u0161amo kvalitet sna, treba da uzmemo u obzir sve faktore koji na njega uti\u010du. 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