{"id":3845,"date":"2016-10-20T11:50:46","date_gmt":"2016-10-20T09:50:46","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=3845"},"modified":"2018-01-17T18:04:29","modified_gmt":"2018-01-17T16:04:29","slug":"namirnica-za-laksi-san","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/","title":{"rendered":"9 Namirnica za Lak\u0161i San"},"content":{"rendered":"

Kvalitetan san je od izuzetnog zna\u010daja za op\u0161te zdravstveno stanje. U toku sna se mozak odmara, organizam oporavlja od povreda i bolesti, ja\u010da se imuni sistem, pobolj\u0161avaju refleksi, performanse, pam\u0107enje, pozitivno uti\u010de na raspolo\u017eenje, a mo\u017ee se regulisati i telesna te\u017eina. Osigurajte sebi pravilan odmor uz 9 namirnica za lak\u0161i san.<\/strong><\/p>\n

Ve\u010dera predstavlja nezaobilazni obrok. Dok spavamo, namirnice koje smo uneli \u0107e hraniti i pomo\u0107i organizamu da se regeneri\u0161e, raste i stvara nove stanice.<\/p>\n

Pojedine namirnice koje su bogate ugljenim hidratima, melatoninom, triptofanom, magnezijumom ili kalijumom pomo\u0107i \u0107e vam da br\u017ee utonete u san i\u00a0omogu\u0107i \u0107e pravilan odmor koji vam je potreban. Uspe\u0161no se bore i\u00a0protiv hroni\u010dnih nesanica.<\/strong><\/p>\n

Me\u0111utim, iako je ve\u010dera bitna i odre\u0111ene namirnice mogu pozitivno da uti\u010du na zdravlje i kvalitetan san, va\u017eno je da ona bude lagana. Nemojte preterivati, hranu sipajte u \u010diniju (nemojte jesti direktono iz pakovanja), jedite dok se ne zasitite. Izbegavajte obilne obroke!<\/p>\n

\n

\u201cDoru\u010dkuj kao car, ru\u010daj kao kralj, ve\u010deraj kao siromah.\u201d<\/span><\/p>\n<\/blockquote>\n

9 Namirnica za Lak\u0161i San<\/h2>\n

Mleko\"Namirnica<\/h3>\n

Se\u0107ate li se bezbri\u017enog detinjstva, kada su vas mama i\u00a0baka uspavljivale \u010da\u0161om toplog mleka? To nije bila samo ljubav, niti bezrazlo\u017ena tradicija.<\/p>\n

Mleko sadr\u017ei aminokiselinu triptofan. Triptofan je potreban mozgu da bi proizveo serotonin, jedan od neurotransmitera koji uti\u010du na raspolo\u017eenje.<\/strong><\/p>\n

Da li zbog uticaja triptofana ili se\u0107anja na detinjstvo \u2013 \u010da\u0161a toplog mleka provereno pospe\u0161uje relaksaciju\u00a0tela i br\u017ei san.<\/p>\n

Banane<\/h3>\n

Banane su odli\u010dan izvor kalijuma i\u00a0magnezijuma koji povoljno uti\u010du na san. Na prirodan na\u010din opu\u0161taju mi\u0161i\u0107e celog tela i\u00a0smanjuju negativan uticaj preteranog lu\u010denja kortizola (hormona stresa). Tako\u0111e, sadr\u017ee i\u00a0ugljene hidrate koji \u0107e nas lako uspavati.<\/p>\n

Uz nutritivnu vrednost koju pru\u017ea, banana\u00a0\u0107e pozitivno uticati i na na\u0161e zdravstveno stanje.<\/p>\n

\u0106uretina<\/h3>\n

Kao i\u00a0mleko, \u0107uretina sadr\u017ei aminokiselinu triptofan koji podsti\u010de lu\u010denje hormona sre\u0107e.<\/p>\n

Ukoliko imate ozbiljan problem sa nesanicom ni mleko ni \u0107uretina ne\u0107e pomo\u0107i u potpunosti. Me\u0111utim, ukoliko je problem privremene prirode, uspe\u0107ete da se opustite i lak\u0161e utonete u san.<\/p>\n

Slatki Krompir<\/h3>\n

Slatki krompir ili Batat sadr\u017ei slo\u017eene ugljene hidrate koji \u0107e nas uspavati i odr\u017eati miran san tokom \u010ditave no\u0107i. Tako\u0111e, slatki krompir ima niski glikemijski indeks \u0161to zna\u010di da ne\u0107e do\u0107i do podizanje nivoa \u0161e\u0107era u krvi, a odr\u017ea\u0107e na\u0161e telo hidriranim tokom \u010ditave ve\u010deri.<\/p>\n

Biljni \u010cajevi (Kamilica, Valerijana)<\/h3>\n

Prvu upotrebu valerijane zabele\u017eio je Hipokrat i\u00a0to kao biljku koja uti\u010de na organizam poput sedativa. Dokazano je da koren valerijane uti\u010de na br\u017ee uspavljivanje i\u00a0pobolj\u0161anje kvaliteta sna, a kamilica poma\u017ee u opu\u0161tanju mi\u0161i\u0107a tela i osloba\u0111a od gr\u010deva, umora i\u00a0stresa.<\/p>\n

\"\"Stvorite novu zdravu naviku – pre spavanja popijte \u0161olju umiruju\u0107eg \u010daja i pripremite svoje telo na opu\u0161tanje i mir. Na ovaj na\u010din \u0107ete stvoriti rutinu koja \u0107e se trajno re\u0161iti problema sa spavanjem. Napomena: Birajte \u010dajeve bez kofeina!<\/p>\n

<\/h3>\n

<\/h3>\n

Bademi<\/h3>\n

Bademi su prirodan izvor magnezijuma koji pozitivno uti\u010de na san i\u00a0opu\u0161tanje mi\u0161i\u0107a. Tako\u0111e su dobar izvor pomenutih triptofana. Odr\u017eavaju stabilan nivo \u0161e\u0107era u krvi tokom sna, a poma\u017eu i prilikom uspavljivanja \u2013 prebacuju vas iz faze budnosti u fazu odmaranja.<\/p>\n

Pojedite \u0161aku badema pred spavanje ili nama\u017eite putem od badema na kri\u0161ku integralnog par\u010deta hleba i u\u017eivajte u so\u010dnoj u\u017eini i mirnom snu.<\/p>\n

Vi\u0161nje<\/h3>\n

Vi\u0161nje su jedna od retkih namirnica koja sadr\u017ei melatonin. Za njega se veruje da kontroli\u0161e unutra\u0161nji sat \u2013 ciklus budnosti i\u00a0spavanja. Vi\u0161i nivo melatonina \u010dini na\u0161 organizam pospanijim, a samim tim nam treba manje vremena da utonemo u san.<\/p>\n

Nau\u010dno istra\u017eivanje je pokazalo da ce\u0111eni sok, smuti, namaz ili sve\u017ee vi\u0161nje pozitivno uti\u010du na du\u017einu i\u00a0kvalitet sna kod odraslih ljudi koji pate od hroni\u010dne nesanice.<\/p>\n

Spana\u0107<\/h3>\n

Jo\u0161 jedan od razloga zbog kojeg treba da volite spana\u0107 je njegovo dejstvo na smirivanje i\u00a0uspavljivanje organizma.<\/p>\n

Ne samo da je izvor triptodana, spana\u0107 je i\u00a0odli\u010dan izvor folne kiseline, magnezijuma, melatonin i\u00a0vitamina C i\u00a0B6 koji su klju\u010dni faktori u sintezi serotonina. Spana\u0107 sadr\u017ei i glutamin \u2013 aminokiselinu koja podsti\u010de telo da se oslobodi od toksina koji dovode do nesanice.<\/p>\n

Ukoliko jedete spana\u0107, postarajte se da ga konzumirate sirovog. Visoke temperature uni\u0161tavaju glutamin i\u00a0vitamine.<\/p>\n

<\/h3>\n

\u017ditarice od Celog Zrna<\/h3>\n

\"\"Kombinovanjem \u017eitarica od celog zrna (hleb, paste, ri\u017ea) sa proteinima (\u0107uretina, jaja, mle\u010dni proizvodi sa niskim procentom masti) dobijate savr\u0161enu u\u017einu pred spavanje.<\/p>\n

Hrana sa ugljenim hidratima pomo\u0107i \u0107e mozgu da absorbuje triptofan koji \u0107e omogu\u0107iti potpun i\u00a0pravilan odmor.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kvalitetan san je od izuzetnog zna\u010daja za op\u0161te zdravstveno stanje. U toku sna se mozak odmara, organizam oporavlja od povreda i bolesti, ja\u010da se imuni sistem, pobolj\u0161avaju refleksi, performanse, pam\u0107enje, pozitivno uti\u010de na raspolo\u017eenje, a mo\u017ee se regulisati i telesna te\u017eina. Osigurajte sebi pravilan odmor uz 9 namirnica za lak\u0161i san. Ve\u010dera predstavlja nezaobilazni obrok. […]<\/p>\n","protected":false},"author":2,"featured_media":6522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18],"tags":[],"yoast_head":"\n9 Najboljih Namirnica za Lak\u0161i San - FitPass<\/title>\n<meta name=\"description\" content=\"9 Najboljih\u00a0Namirnica za Lak\u0161i San \u0107e obezbediti kvalitetan san, a samim tim i pravilan odmor koji \u0107e o\u010duvati i unaprediti va\u0161e zdravstveno stanje.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 Najboljih Namirnica za Lak\u0161i San - FitPass\" \/>\n<meta property=\"og:description\" content=\"9 Najboljih\u00a0Namirnica za Lak\u0161i San \u0107e obezbediti kvalitetan san, a samim tim i pravilan odmor koji \u0107e o\u010duvati i unaprediti va\u0161e zdravstveno stanje.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitpass\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FitPass.rs\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-20T09:50:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-01-17T16:04:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2016\/10\/namirnice-za-laksi-san.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Fit Pass\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Fit Pass\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/\"},\"author\":{\"name\":\"Fit Pass\",\"@id\":\"https:\/\/fitpass.rs\/blog\/#\/schema\/person\/f118e95d58412ae1f52569b8292eadb8\"},\"headline\":\"9 Namirnica za Lak\u0161i San\",\"datePublished\":\"2016-10-20T09:50:46+00:00\",\"dateModified\":\"2018-01-17T16:04:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/\"},\"wordCount\":836,\"commentCount\":7,\"publisher\":{\"@id\":\"https:\/\/fitpass.rs\/blog\/#organization\"},\"articleSection\":[\"Ishrana\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/\",\"url\":\"https:\/\/fitpass.rs\/blog\/namirnica-za-laksi-san\/\",\"name\":\"9 Najboljih Namirnica za Lak\u0161i San - 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