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[title] => Zdrava prehrana puno je više od vitkog tijela: ove namirnice dobra su hrana za vaš um, potaknite koncentraciju, motoričke sposobnosti i pamćenje
[alias] => zdrava-prehrana-puno-je-vise-od-vitkog-tijela-ove-namirnice-dobra-su-hrana-za-vas-um-potaknite-koncentraciju-motoricke-sposobnosti-i-pamcenje
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Pobornicima i praktikantima zdrave prehrane savršeno je jasno da ovakav stil život ne rezultira isključivo uskim strukom i vitkim nogama. Zdrava prehrana zapravo je puno više od toga.
Kvalitetno i raznoliko posložen jelovnik, bogat nutritivno vrijednim namirnicama, temelj je zdravog stila života, a određena hrana idealan je saveznik u izgradnji naših mišića, uključujući i onih u našem mozgu.
Jeste li znali da mozgu zapravo trebaju kalorije da bi funkcionirao? Prema znanstvenim podacima predstavljenim u Zborniku Nacionalne akademije znanosti, mozak može iskoristiti samo oko 20% ukupnog unosa kalorija u organizmu na dan. Pa kako se točno hrani mozak?
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Po tom pitanju, stvar je u izboru namirnica koje konzumiramo, a koje potiču kognitivne funkcije, uključujući koncentraciju, motoričke sposobnosti i sposobnost pamćenja. Za neke od njih ste zasigurno već čuli, no neke bi vas mogle iznenaditi. Ovo je lista namirnica koje biste svakako trebali uvrstiti na svoj dnevni jelovnik.
Bademov maslac
Matice orašastih plodova najbolji su izvor vitamina E, ključnog antioksidansa za zaštitu od razgradnje stanica, povezane s Alzheimerovom bolešću. Uz to, bademi imaju obilje mononezasićenih masti i vlakana, a bogati su i kalcijem, magnezijem i kalijem te pomažu u stabiliziranju krvnog tlaka što je važno za jačanje zdravlja mozga. Bademov masalc možete koristiti kao dodatak raznim jelima te kao zamjenu za neke druge vrste masnoća.
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Avokado
O nutritivnim vrijednostima avokada malo tko nije čuo. Plod avokada pun je vitamina E i mononezasićenih masnih kiselina, korisnih za zdravlje mozga. Zbog svoje teksture i blagog okusa lako se kombinira s drugim namirnicama i u raznim jelima pa je poželjan izbor na svačijem jelovniku. No, ne zaboravite da ovo tropsko voće ima znatno više kalorija od ostalog voća.
Orasi
Većina orašastih plodova organizmu pruža dovoljnu količinu proteina i zdravih masnoća, no orasi prednjače kada je pitanju poticanje kognitivnih sposobnosti. Alfa-linolenska kiselina (poznata kao ALA) jedna je od glavnih Omega-3 masnih kiselina koja se nalazi u orasima i poznata je po sposobnosti hranjenja uma, što je potvrđeno na nedavnom istraživanju sveučilišta u Los Angelesu.
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Tikva Butternut
Sva narančasta hrana dobra je za zdravlje srca i mozga, najviše zbog antioksidanata koji se nalaze u karotenoidima, pa tako i butternut tikva. K tome, ova namirnica bogata je vlaknima, a ne obiluje kalorijama pa je dobar saveznik i u mršavljenju.
Bobičasto voće
Bobičasto voće (borovnice, maline, kupine...) poznato je po bogatim hranjivim sastavnicama, a prirodan biljni pigment mogu zahvaliti flavonidima, poznatijima kao vitamin P koji dokazano pospješuje kognitivne funkcije mozga.
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Brokula i cvjetača
Ovaj tip povrća dokazano djeluje protuupalno, a k tome obiluje vitaminom C, kalijem i selenom - spojevima povezanim sa smanjenjem kognitivnog pada. Uz to, ovo povrće dobro je i zbog bogatstva vitaminom K, neophodnim za zgrušavanje krvi.
Grah
Grah i mahunarke bogate su važnim B-vitaminima, posebno neurofaktorima B6 vitaminom i folatima čiji manjak se povezuje s povećanim rizikom od Alzheimerove bolesti.
Zeleni čaj
Zeleni čaj od davnina je poznat po svojim ljekovitim svojstvima, a mnoge prednosti ovog napitka potiču od specifičnog polifenola poznatog kao EGCG. Najnovije istraživanje objavljeno u časopisu Phytomedicine također otkriva da zeleni čaj ima ulogu u održavanju pamćenja, zadržavanju pažnje i razvijanju moždanih funkcija.
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Pobornicima i praktikantima zdrave prehrane savršeno je jasno da ovakav stil život ne rezultira isključivo uskim strukom i vitkim nogama. Zdrava prehrana zapravo je puno više od toga.
Kvalitetno i raznoliko posložen jelovnik, bogat nutritivno vrijednim namirnicama, temelj je zdravog stila života, a određena hrana idealan je saveznik u izgradnji naših mišića, uključujući i onih u našem mozgu.
Jeste li znali da mozgu zapravo trebaju kalorije da bi funkcionirao? Prema znanstvenim podacima predstavljenim u Zborniku Nacionalne akademije znanosti, mozak može iskoristiti samo oko 20% ukupnog unosa kalorija u organizmu na dan. Pa kako se točno hrani mozak?
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Po tom pitanju, stvar je u izboru namirnica koje konzumiramo, a koje potiču kognitivne funkcije, uključujući koncentraciju, motoričke sposobnosti i sposobnost pamćenja. Za neke od njih ste zasigurno već čuli, no neke bi vas mogle iznenaditi. Ovo je lista namirnica koje biste svakako trebali uvrstiti na svoj dnevni jelovnik.
Bademov maslac
Matice orašastih plodova najbolji su izvor vitamina E, ključnog antioksidansa za zaštitu od razgradnje stanica, povezane s Alzheimerovom bolešću. Uz to, bademi imaju obilje mononezasićenih masti i vlakana, a bogati su i kalcijem, magnezijem i kalijem te pomažu u stabiliziranju krvnog tlaka što je važno za jačanje zdravlja mozga. Bademov masalc možete koristiti kao dodatak raznim jelima te kao zamjenu za neke druge vrste masnoća.
---
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Avokado
O nutritivnim vrijednostima avokada malo tko nije čuo. Plod avokada pun je vitamina E i mononezasićenih masnih kiselina, korisnih za zdravlje mozga. Zbog svoje teksture i blagog okusa lako se kombinira s drugim namirnicama i u raznim jelima pa je poželjan izbor na svačijem jelovniku. No, ne zaboravite da ovo tropsko voće ima znatno više kalorija od ostalog voća.
Orasi
Većina orašastih plodova organizmu pruža dovoljnu količinu proteina i zdravih masnoća, no orasi prednjače kada je pitanju poticanje kognitivnih sposobnosti. Alfa-linolenska kiselina (poznata kao ALA) jedna je od glavnih Omega-3 masnih kiselina koja se nalazi u orasima i poznata je po sposobnosti hranjenja uma, što je potvrđeno na nedavnom istraživanju sveučilišta u Los Angelesu.
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Tikva Butternut
Sva narančasta hrana dobra je za zdravlje srca i mozga, najviše zbog antioksidanata koji se nalaze u karotenoidima, pa tako i butternut tikva. K tome, ova namirnica bogata je vlaknima, a ne obiluje kalorijama pa je dobar saveznik i u mršavljenju.
Bobičasto voće
Bobičasto voće (borovnice, maline, kupine...) poznato je po bogatim hranjivim sastavnicama, a prirodan biljni pigment mogu zahvaliti flavonidima, poznatijima kao vitamin P koji dokazano pospješuje kognitivne funkcije mozga.
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Brokula i cvjetača
Ovaj tip povrća dokazano djeluje protuupalno, a k tome obiluje vitaminom C, kalijem i selenom - spojevima povezanim sa smanjenjem kognitivnog pada. Uz to, ovo povrće dobro je i zbog bogatstva vitaminom K, neophodnim za zgrušavanje krvi.
Grah
Grah i mahunarke bogate su važnim B-vitaminima, posebno neurofaktorima B6 vitaminom i folatima čiji manjak se povezuje s povećanim rizikom od Alzheimerove bolesti.
Zeleni čaj
Zeleni čaj od davnina je poznat po svojim ljekovitim svojstvima, a mnoge prednosti ovog napitka potiču od specifičnog polifenola poznatog kao EGCG. Najnovije istraživanje objavljeno u časopisu Phytomedicine također otkriva da zeleni čaj ima ulogu u održavanju pamćenja, zadržavanju pažnje i razvijanju moždanih funkcija.
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