SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
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Postoji mnogo savjeta o poboljšanju kvalitete sna i navika vezanih uz spavanja. Neki će savjeti pomoći jednima, ali možda neće drugima. Na sreću, većina problema sa spavanjem se obično riješi sama od sebe unutar otprilike mjesec dana, piše Živim.

Međutim, ako imate insomniju manje od tri mjeseca, riječ je o kratkotrajnoj insomniji, a ako traje duže od tri mjeseca, onda je riječ o dugotrajnoj.

No, čini se da je najbolji saveznik u borbi protiv nesanice uravnotežena prehrana. Naime, studija objavljena u National Library of Medicine otkrila je da je samo dva tjedna redovitog konzumiranja badema povezano sa smanjenjem nesanice. Naime, 446 sudionika je tijekom dva tjedna svaki dan jelo 10 badema. Prije sudjelovanja u istraživanja, 77% sudionika je izjavilo da ima problema s nesanicom, dok je ostatak naveo da ima kvalitetan san.

Nakon istraživanja 69% sudionika je prijavilo probleme s insomnijom, a 31% istaknulo da dobro spava.

S obzirom na to da bademovo mlijeko nastaju od badema, i ono može riješiti nesanicu.

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Iz organizacije Sleep Charity, koja se bavi higijenom spavanja, navode kako na kvalitetu sna najviše utječe ono što jedete nekoliko sati prije polaska na počinak. Stručnjaci iz organizacije smatraju da su bademi zaista pun pogodak jer sadrže magnezij koji poboljšava san, ali i opušta mišiće. Uz to, sadrže proteine koji pomažu održati stabilnu razinu šećera krvi dok spavate, a i prebacuju tijelo iz stanja stresa i adrenalina u stanje odmaranja. Baš zato je odličan odabir za poslijepodnevni međuobrok.

Međutim, s obzirom na to da je spavanje kompliciran proces na kojeg mogu utjecati mentalno zdravlje, svjetlost i poneki fizički problemi, važno je uzeti sve te faktore u obzir.

Osim toga, kad je riječ o prehrani, nije dovoljno samo dodati bademe jer na san utječe kad, što i koliko jedemo tijekom dan, tjedana, mjeseci i godina.

- Svaka osoba može imati različite reakcije na različite dijete, zbog čega je teško generalizirati o savršenoj prehrani. Zbog takvih faktora je teško osmisliti istraživačke studije koje daju konačne odgovore o optimalnoj hrani za spavanje - navode iz Sleep Charity.

Dodaju kako je zbog povezanosti dijete i spavanja važno u borbi protiv nesanice stvoriti zdrave prehrambene navike.

Najvažnije je izbaciti kofein i alkohol koji mogu spriječiti da zaspite te mogu spriječiti kvalitetan san. Isto tako, pušači nerijetko imaju problema s nesanicom, češće se bude i obično imaju "plitak" san. Iako prestanak pušenja, izbacivanje kofeina i alkohola mogu pomoći mnogima, svaka osoba treba pronaći što joj najviše odgovora za dobar san, piše Živim.

Tehnika 4-7-8

Ako uz prehranu želite naučiti i metode koje vam mogu pomoći da zaspite, preporučujemo tehniku 4-7-8.

Već je godinama veliki hit u svijetu, a jednom kad se svlada navodno omogućuje da zaspimo za manje od 60 sekundi.

1. Vrh jezika stavite na nepce, iza prednjih zuba. U tom položaju jezik treba ostati do kraja vježbe.

2. Snažno izdahnite na usta i proizvodite zvuk šuštanja.

3. Potom zatvorite usta i udišite tiho kroz nos brojeći u glavi do četiri (1, 2, 3, 4).

4. Nakon toga zadržite dah sve dok ne izbrojite do sedam (1, 2, 3, 4, 5, 6, 7).

5. Kad završite s brojanjem, ponovno snažno izdahnite tako da stvorite zvuk šuštanja brojeći u sebi do osam.

6. Gotovi ste s prvim ciklusom. Sada sve ponovite još tri puta, odnosno sveukupno 4 puta. 

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Postoji mnogo savjeta o poboljšanju kvalitete sna i navika vezanih uz spavanja. Neki će savjeti pomoći jednima, ali možda neće drugima. Na sreću, većina problema sa spavanjem se obično riješi sama od sebe unutar otprilike mjesec dana, piše Živim.

Međutim, ako imate insomniju manje od tri mjeseca, riječ je o kratkotrajnoj insomniji, a ako traje duže od tri mjeseca, onda je riječ o dugotrajnoj.

No, čini se da je najbolji saveznik u borbi protiv nesanice uravnotežena prehrana. Naime, studija objavljena u National Library of Medicine otkrila je da je samo dva tjedna redovitog konzumiranja badema povezano sa smanjenjem nesanice. Naime, 446 sudionika je tijekom dva tjedna svaki dan jelo 10 badema. Prije sudjelovanja u istraživanja, 77% sudionika je izjavilo da ima problema s nesanicom, dok je ostatak naveo da ima kvalitetan san.

Nakon istraživanja 69% sudionika je prijavilo probleme s insomnijom, a 31% istaknulo da dobro spava.

S obzirom na to da bademovo mlijeko nastaju od badema, i ono može riješiti nesanicu.

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Iz organizacije Sleep Charity, koja se bavi higijenom spavanja, navode kako na kvalitetu sna najviše utječe ono što jedete nekoliko sati prije polaska na počinak. Stručnjaci iz organizacije smatraju da su bademi zaista pun pogodak jer sadrže magnezij koji poboljšava san, ali i opušta mišiće. Uz to, sadrže proteine koji pomažu održati stabilnu razinu šećera krvi dok spavate, a i prebacuju tijelo iz stanja stresa i adrenalina u stanje odmaranja. Baš zato je odličan odabir za poslijepodnevni međuobrok.

Međutim, s obzirom na to da je spavanje kompliciran proces na kojeg mogu utjecati mentalno zdravlje, svjetlost i poneki fizički problemi, važno je uzeti sve te faktore u obzir.

Osim toga, kad je riječ o prehrani, nije dovoljno samo dodati bademe jer na san utječe kad, što i koliko jedemo tijekom dan, tjedana, mjeseci i godina.

- Svaka osoba može imati različite reakcije na različite dijete, zbog čega je teško generalizirati o savršenoj prehrani. Zbog takvih faktora je teško osmisliti istraživačke studije koje daju konačne odgovore o optimalnoj hrani za spavanje - navode iz Sleep Charity.

Dodaju kako je zbog povezanosti dijete i spavanja važno u borbi protiv nesanice stvoriti zdrave prehrambene navike.

Najvažnije je izbaciti kofein i alkohol koji mogu spriječiti da zaspite te mogu spriječiti kvalitetan san. Isto tako, pušači nerijetko imaju problema s nesanicom, češće se bude i obično imaju "plitak" san. Iako prestanak pušenja, izbacivanje kofeina i alkohola mogu pomoći mnogima, svaka osoba treba pronaći što joj najviše odgovora za dobar san, piše Živim.

Tehnika 4-7-8

Ako uz prehranu želite naučiti i metode koje vam mogu pomoći da zaspite, preporučujemo tehniku 4-7-8.

Već je godinama veliki hit u svijetu, a jednom kad se svlada navodno omogućuje da zaspimo za manje od 60 sekundi.

1. Vrh jezika stavite na nepce, iza prednjih zuba. U tom položaju jezik treba ostati do kraja vježbe.

2. Snažno izdahnite na usta i proizvodite zvuk šuštanja.

3. Potom zatvorite usta i udišite tiho kroz nos brojeći u glavi do četiri (1, 2, 3, 4).

4. Nakon toga zadržite dah sve dok ne izbrojite do sedam (1, 2, 3, 4, 5, 6, 7).

5. Kad završite s brojanjem, ponovno snažno izdahnite tako da stvorite zvuk šuštanja brojeći u sebi do osam.

6. Gotovi ste s prvim ciklusom. Sada sve ponovite još tri puta, odnosno sveukupno 4 puta. 

[event] => stdClass Object ( [BeforeDisplay] => [AfterDisplay] => [AfterDisplayTitle] => [BeforeDisplayContent] => [AfterDisplayContent] => [OCMBeforeDisplay] => [OCMAfterDisplay] => [OCMAfterDisplayTitle] => [OCMBeforeDisplayContent] => [OCMAfterDisplayContent] =>
/Shutterstock /Shutterstock
[OCMUserDisplay] => [OCMCommentsCounter] => [OCMCommentsBlock] => ) [jcfields] => Array ( ) [image] => [imageWidth] => 600 [comments] => Array ( ) [absoluteURL] => https://slobodnadalmacija.hr/mozaik/zdravlje/redovito-ga-dodajete-u-smoothieje-i-zobene-kase-a-studija-je-otkrila-da-u-samo-dva-tjedna-uklanja-nesanicu-1201377 [emailLink] => /component/mailto/?tmpl=component&template=site&link=babddf095e53024a937fbc8aba19db1b98443a94 [twitterURL] => http://twitter.com/intent/tweet?text=Redovito+ga+dodajete+u+smoothieje+i+zobene+ka%C5%A1e%2C+a+studija+je+otkrila+da+u+samo+dva+tjedna+uklanja+nesanicu&url=https%3A%2F%2Fslobodnadalmacija.hr%2Fmozaik%2Fzdravlje%2Fredovito-ga-dodajete-u-smoothieje-i-zobene-kase-a-studija-je-otkrila-da-u-samo-dva-tjedna-uklanja-nesanicu-1201377 [socialLink] => https%3A%2F%2Fslobodnadalmacija.hr%2Fmozaik%2Fzdravlje%2Fredovito-ga-dodajete-u-smoothieje-i-zobene-kase-a-studija-je-otkrila-da-u-samo-dva-tjedna-uklanja-nesanicu-1201377 )
Array ( [1] => stdClass Object ( [id] => 2 [name] => Superscript Title [value] => TREBA ISPROBATI [type] => textarea [group] => 9 [published] => 1 [ordering] => 2 [alias] => SuperscriptTitle ) [3] => stdClass Object ( [id] => 61 [name] => Contains Infographic [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 4 [alias] => contains_infographic ) [4] => stdClass Object ( [id] => 62 [name] => Without ads [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 5 [alias] => Withoutads ) [5] => stdClass Object ( [id] => 63 [name] => Photo gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 6 [alias] => Photo_gallery ) [6] => stdClass Object ( [id] => 64 [name] => Promo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 7 [alias] => promo ) [8] => stdClass Object ( [id] => 67 [name] => Contains video [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 9 [alias] => contains_video ) [9] => stdClass Object ( [id] => 68 [name] => Premium content [value] => ON [type] => radio [group] => 9 [published] => 1 [ordering] => 10 [alias] => premium_content ) [10] => stdClass Object ( [id] => 69 [name] => Exclude comments [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 11 [alias] => exclude_comments ) [11] => stdClass Object ( [id] => 70 [name] => Open link in new window [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 12 [alias] => open_link_in_new_window ) [12] => stdClass Object ( [id] => 71 [name] => Horizontal crop of the main photo [value] => ON [type] => radio [group] => 9 [published] => 1 [ordering] => 13 [alias] => horizontal_crop_of_the_main_photo ) [13] => stdClass Object ( [id] => 73 [name] => No-index [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 15 [alias] => no_index ) [14] => stdClass Object ( [id] => 74 [name] => No-cache [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 16 [alias] => no_cache ) [15] => stdClass Object ( [id] => 77 [name] => Don't show on the front page [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 17 [alias] => dont_show_on_the_front_page ) [16] => stdClass Object ( [id] => 78 [name] => Related on bottom [value] => ON [type] => radio [group] => 9 [published] => 1 [ordering] => 18 [alias] => related_on_bottom ) [17] => stdClass Object ( [id] => 79 [name] => Live button [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 19 [alias] => live_button ) [26] => stdClass Object ( [id] => 87 [name] => Instant articles [value] => ON [type] => radio [group] => 9 [published] => 1 [ordering] => 28 [alias] => instant_articles ) [27] => stdClass Object ( [id] => 91 [name] => S preporučuje [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 29 [alias] => s_preporucuje ) [28] => stdClass Object ( [id] => 92 [name] => S voli [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 30 [alias] => s_voli ) [29] => stdClass Object ( [id] => 93 [name] => Layout with three photos [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 31 [alias] => layout_with_three_photos ) [30] => stdClass Object ( [id] => 94 [name] => Gallery in the article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 32 [alias] => gallery_in_the_article ) [31] => stdClass Object ( [id] => 95 [name] => Required views [value] => 0 [type] => textfield [group] => 9 [published] => 1 [ordering] => 33 [alias] => required_views ) [32] => stdClass Object ( [id] => 96 [name] => FullHD image [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 34 [alias] => fullhd_image ) [33] => stdClass Object ( [id] => 98 [name] => Paid Article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 36 [alias] => paid_article ) )
StoryEditorOCM
ZdravljeTREBA ISPROBATI

Redovito ga dodajete u smoothieje i zobene kaše, a studija je otkrila da u samo dva tjedna uklanja nesanicu

Piše Ana DUKIĆ/Živim
16. lipnja 2022. - 23:40
22429144
PREMIUM
/Shutterstock

Postoji mnogo savjeta o poboljšanju kvalitete sna i navika vezanih uz spavanja. Neki će savjeti pomoći jednima, ali možda neće drugima. Na sreću, većina problema sa spavanjem se obično riješi sama od sebe unutar otprilike mjesec dana, piše Živim.

Međutim, ako imate insomniju manje od tri mjeseca, riječ je o kratkotrajnoj insomniji, a ako traje duže od tri mjeseca, onda je riječ o dugotrajnoj.

No, čini se da je najbolji saveznik u borbi protiv nesanice uravnotežena prehrana. Naime, studija objavljena u National Library of Medicine otkrila je da je samo dva tjedna redovitog konzumiranja badema povezano sa smanjenjem nesanice. Naime, 446 sudionika je tijekom dva tjedna svaki dan jelo 10 badema. Prije sudjelovanja u istraživanja, 77% sudionika je izjavilo da ima problema s n...

#INSOMNIA#NESANICA#BADEM#BADEMOVO MLIJEKO
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17. svibanj 2024 18:38