{"id":33106,"date":"2021-08-09T12:45:50","date_gmt":"2021-08-09T09:45:50","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=33106"},"modified":"2021-08-09T12:47:45","modified_gmt":"2021-08-09T09:47:45","slug":"maistas-ir-emocijos-kokia-mitybos-itaka-musu-nuotaikai","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/maistas-ir-emocijos-kokia-mitybos-itaka-musu-nuotaikai\/","title":{"rendered":"Maistas ir emocijos: kokia mitybos \u012ftaka m\u016bs\u0173 nuotaikai"},"content":{"rendered":"

Tam \u012ftakos turi keli mitybos aspektai: suvalgom\u0173 angliavandeni\u0173, baltym\u0173 ir riebal\u0173 kiekis bei vitaminai ir mineralai. Pa\u017evelkime, kas bendro yra tarp \u017earnyno ir emocij\u0173 bei k\u0105 reik\u0117t\u0173 valgyti norint pagerinti nuotaik\u0105.<\/strong><\/p>\n

Kod\u0117l \u017earnyno veikla taip glaud\u017eiai susijusi su nuotaika?<\/strong><\/p>\n

Ry\u0161ys tarp mitybos ir emocij\u0173 kyla i\u0161 glaudaus smegen\u0173 ir vir\u0161kinamojo trakto, dar vadinamo \u201eantrosiomis smegenimis\u201c, ry\u0161io. Kaip tai veikia? Vir\u0161kinimo trakte gyvena daugyb\u0117 bakterij\u0173, kurios turi \u012ftakos neuromediatori\u0173 gamybai. Neuromediatoriai \u2013 tai chemin\u0117s med\u017eiagos, atsakingos u\u017e nuolatin\u012f \u017einu\u010di\u0173 perdavim\u0105 i\u0161 \u017earnyno \u012f smegenis. Geriausiai \u017einomi neuromediatoriai yra dopaminas ir serotoninas. \u0160ios med\u017eiagos veikia kaip antidepresantai, tod\u0117l turi tiesiogin\u0117s \u012ftakos \u017emogaus nuotaikai.<\/p>\n

Valgant sveik\u0105 maist\u0105 skatinama ger\u0173j\u0173 bakterij\u0173 gamyba, o tai kartu teigiamai veikia ir neuromediatori\u0173 gamyb\u0105. Prie\u0161ingai, nuolatos maitinantis nesveikai gali kilti \u012fvairi\u0173 u\u017edegim\u0173, kurie trikdo serotonino ir dopamino gamyb\u0105. Kai neuromediatori\u0173 gamyba gera, smegenys gauna teigiamas \u017einutes i\u0161 \u017earnyno, o tai atsispindi ir \u017emogaus emocijose. Kai d\u0117l netinkamos mitybos \u017earnyno veikla sutrinka, o kartu su ja sutrinka ir neuromediatori\u0173 gamyba, tai gali neigiamai paveikti nuotaik\u0105 bei sukelti nerim\u0105 ar net depresij\u0105. Tad prie\u0161 gaminant valg\u012f vert\u0117t\u0173 pagalvoti, kaip naudojami ingredientai gali paveikti emocin\u0119 ir fizin\u0119 savijaut\u0105.<\/p>\n

Kaip maitintis, kad nuotaika pager\u0117t\u0173?<\/strong><\/p>\n

Internetin\u0117je erdv\u0117je galite rasti daug mitybos ir diet\u0173 patarim\u0173, ta\u010diau norint jaustis gerai svarbiausia yra klausytis savo organizmo ir po truput\u012f keisti mitybos \u012fpro\u010dius. Drasti\u0161k\u0173 poky\u010di\u0173 mityboje daryti nepatariama, nes tai organizmui sukelia \u0161ok\u0105 ir j\u016bs\u0173 emocin\u0117 savijauta gali nepager\u0117ti. \u017demiau rasite daugiau rekomendacij\u0173, kurios pad\u0117s pagerinti nuotaik\u0105 vartojat sveikesn\u012f, reikalingomis maistin\u0117mis med\u017eiagomis papildyt\u0105 maist\u0105. Stenkit\u0117s kuo daugiau pasi\u016blym\u0173 \u012ftraukti \u012f kasdien\u0119 mityb\u0105, nes, nepaisant j\u0173 poveikio nuotaikai, dauguma \u0161i\u0173 poky\u010di\u0173 gali tur\u0117ti ir kit\u0173 privalum\u0173 sveikatai.<\/p>\n

1. Stenkit\u0117s valgyti reguliariai.<\/strong> Maist\u0105 galima prilyginti kurui \u2013 jeigu praleid\u017eiate bent vien\u0105 dienos valgym\u0105, pusry\u010dius, pietus ar vakarien\u0119, galite jaustis pavarg\u0119 ir nuli\u016bd\u0119. Tuo tarpu reguliarus valgymas u\u017etikrina ma\u017eesnius cukraus kiekio kraujyje \u0161uolius ir padeda i\u0161vengti nuotaikos svyravim\u0173. Tarp valgi\u0173 patariama daryti ne didesnes nei 4 val. pertraukas. Taip pat niekada nepraleiskite pusry\u010di\u0173. Reguliariai valgomi pusry\u010diai padeda pagerinti nuotaik\u0105, atmint\u012f ir suteikia energijos visai dienai. Pusry\u010di\u0173 patiekala<\/a>i tur\u0117t\u0173 b\u016bti maistingi, gaus\u016bs skaidul\u0173 ir maistini\u0173 med\u017eiag\u0173, turi tur\u0117ti \u0161iek tiek baltym\u0173 ir pilno gr\u016bdo angliavandeni\u0173.<\/p>\n

 <\/p>\n

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Asociatyvios nuotraukos \u0161altinis: canva.com<\/figcaption><\/figure>\n

2. Rinkit\u0117s geruosius angliavandenius.<\/strong> Jau kuris laikomas kalbama, kad angliavandeniai daro neigiam\u0105 poveik\u012f \u017emogaus sveikatai, ta\u010diau i\u0161 ties\u0173 angliavandeniai reikalingi serotonino gamybai, kuris teigiamai veikia emocin\u0119 b\u016bkl\u0119, slopina apetit\u0105 ir ma\u017eina nerim\u0105. Ta\u010diau atkreipkite d\u0117mes\u012f, kad ne visi angliavandeniai teigiamai veikia nuotaik\u0105 ir sveikat\u0105. Norint jaustis gerai reik\u0117t\u0173 vengti greit\u0173j\u0173 angliavandeni\u0173<\/a> ir rinktis tuos produktus, kurie savyje turi daug skaidulini\u0173 med\u017eiag\u0173.<\/p>\n

3. Vartokite maist\u0105, kuriame gausu omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173.<\/strong> Manoma, kad Omega-3 riebal\u0173 r\u016bg\u0161tys veikia smegen\u0173 neuromediatori\u0173 kelius, tod\u0117l j\u0173 vartojimas gali apsaugoti nuo depresijos, suma\u017einti pesimizm\u0105 ir impulsyvum\u0105. Gausiausi Omega-3 \u0161altiniai yra riebi \u017euvis, lin\u0173 s\u0117menys ir graikiniai rie\u0161utai. Taigi, bent 2\u20133 kartus per savait\u0119 vartokite \u017euv\u012f, kad u\u017etikrintum\u0117te pakankam\u0105 kiek\u012f omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173.<\/p>\n

4. Gaukite pakankam\u0105 kiek\u012f vitamino D.<\/strong> Pasteb\u0117ta, kad \u017emoni\u0173, sergan\u010di\u0173 depresija, ypa\u010d turin\u010di\u0173 sezonin\u012f \u0161ios ligos suaktyv\u0117jim\u0105, savijauta pager\u0117ja, kai j\u0173 organizme padid\u0117ja vitamino D kiekis. Tai leid\u017eia daryti prielaid\u0105, kad vitaminas D teigiamai veikia emocin\u0119 \u017emogaus sveikat\u0105, o jo tr\u016bkumas sukelia nuovarg\u012f ir tingum\u0105. \u0160io vitamino galite gauti i\u0161 maisto produkt\u0173, toki\u0173 kaip pienas, apelsin\u0173 sultys, kiau\u0161inio tryniai ar avi\u017ein\u0117 ko\u0161\u0117.<\/p>\n

5. Rinkit\u0117s maisto produktus, kuriuose gausu seleno.<\/strong> Seleno tr\u016bkumas organizme<\/a> taip pat prisideda prie blogesn\u0117s nuotaikos, tod\u0117l gausesnis jo vartojimas gali teigiamai veikti j\u016bs\u0173 savijaut\u0105. Seleno gausite valgydami j\u016bros g\u0117rybes, rie\u0161utus ir s\u0117klas, ank\u0161tinius augalus bei pieno produktus. \u012etraukite \u0161iuos produktus \u012f savo mityb\u0105 ir pasteb\u0117site, koki\u0105 \u012ftak\u0105 j\u016bs\u0173 nuotaikai gali tur\u0117ti vartojami maisto produktai.<\/p>\n

6. Nepamir\u0161kite \u012f mityb\u0105 \u012ftraukti gele\u017eies turint\u012f maist\u0105.<\/strong> Gele\u017eis \u2013 svarbi maistin\u0117 med\u017eiaga, kuri padeda u\u017etikrinti ger\u0105 emocin\u0119 sveikat\u0105. Gele\u017eies turintys maisto produktai yra raudona m\u0117sa, kiau\u0161ini\u0173 tryniai, \u017ealiosios lapin\u0117s dar\u017eov\u0117s, rugiai, grikiai, ank\u0161tiniai augalai, d\u017eiovinti vaisiai. \u012e savo maisto racion\u0105 \u012ftraukdami \u0161iuos produktus, u\u017etikrinsite reikaling\u0105 gele\u017eies kiek\u012f organizme ir suma\u017einsite nuovargio bei blogos nuotaikos tikimyb\u0119. Taip pat patariama vartoti daugiau maisto produkt\u0173 kuriuose yra tiamino ir folio r\u016bg\u0161ties. \u0160i\u0173 maistini\u0173 med\u017eiag\u0173 gausu m\u0117soje, \u017eiediniuose kop\u016bstuose, citrusiniuose vaisiuose ir rie\u0161utuose.<\/p>\n

7. Venkite per didelio riebal\u0173 kiekio.<\/strong> Riebus maistas n\u0117ra naudingas nei fiziniai, nei emociniai sveikatai, tod\u0117l jo reik\u0117t\u0173 arba visi\u0161kai atsisakyti arba stengtis vartoti kuo ma\u017eiau. Atminkite, kad visada galite rinktis alternatyvius produktus, kurie savyje turi daug nauding\u0173 riebal\u0173, mononeso\u010di\u0173j\u0173 ir polineso\u010di\u0173j\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173. J\u0173 rasite avokaduose, alyvuogi\u0173 aliejuje, riebioje \u017euvyje ir rie\u0161utuose. Tai nesukels tingulio ar staigaus nuovargio ir vis\u0105 dien\u0105 gal\u0117site jaustis \u017eval\u016bs.<\/p>\n

 <\/p>\n

\"\"
Asociatyvios nuotraukos \u0161altinis: canva.com<\/figcaption><\/figure>\n

Pajuskite teigiam\u0105 maisto poveik\u012f sveikatai<\/strong><\/p>\n

Tai, koki\u0105 \u012ftak\u0105 maistas turi kiekvieno emocinei b\u016bsenai yra ne\u012ftik\u0117tina. Reguliarus valgymas, maisto produkt\u0173 prisotint\u0173 vitaminais ir reikalingomis maistin\u0117mis med\u017eiagomis vartojimas gali pad\u0117ti atsikratyti nuovargio, tingulio ir blogos nuotaikos. Taigi, pasinaudokite \u0161iais patarimais, pakeiskite kelis mitybos \u012fpro\u010dius ir pajuskite teigiam\u0105 maisto poveik\u012f nuotaikai ir sveikatai.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tam \u012ftakos turi keli mitybos aspektai: suvalgom\u0173 angliavandeni\u0173, baltym\u0173 ir riebal\u0173 kiekis bei vitaminai ir mineralai. Pa\u017evelkime, kas bendro yra tarp \u017earnyno ir emocij\u0173 bei k\u0105 reik\u0117t\u0173 valgyti norint pagerinti nuotaik\u0105. Kod\u0117l \u017earnyno veikla taip glaud\u017eiai susijusi su nuotaika? Ry\u0161ys tarp mitybos ir emocij\u0173 kyla i\u0161 glaudaus smegen\u0173 ir vir\u0161kinamojo trakto, dar vadinamo \u201eantrosiomis smegenimis\u201c, […]<\/p>\n","protected":false},"author":2,"featured_media":33107,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-33106","post","type-post","status-publish","format-standard","has-post-thumbnail","category-be-kategorijos"],"yoast_head":"\nMaistas ir emocijos: kokia mitybos \u012ftaka m\u016bs\u0173 nuotaikai - \u0160ilut\u0117s naujienos<\/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.silutesnaujienos.lt\/lt\/maistas-ir-emocijos-kokia-mitybos-itaka-musu-nuotaikai\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Maistas ir emocijos: kokia mitybos \u012ftaka m\u016bs\u0173 nuotaikai - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Tam \u012ftakos turi keli mitybos aspektai: suvalgom\u0173 angliavandeni\u0173, baltym\u0173 ir riebal\u0173 kiekis bei vitaminai ir mineralai. Pa\u017evelkime, kas bendro yra tarp \u017earnyno ir emocij\u0173 bei k\u0105 reik\u0117t\u0173 valgyti norint pagerinti nuotaik\u0105. Kod\u0117l \u017earnyno veikla taip glaud\u017eiai susijusi su nuotaika? 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