{"id":424147,"date":"2020-05-28T09:41:22","date_gmt":"2020-05-28T07:41:22","guid":{"rendered":"https:\/\/hudo.com\/si\/2020\/05\/28\/8-zivil-ki-nas-spravijo-v-slabo-voljo\/"},"modified":"2020-05-28T09:41:22","modified_gmt":"2020-05-28T07:41:22","slug":"8-zivil-ki-nas-spravijo-v-slabo-voljo","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/8-zivil-ki-nas-spravijo-v-slabo-voljo\/","title":{"rendered":"8 \u017eivil, ki nas spravijo v slabo voljo"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" \/><figcaption>Foto: Profimedia<\/figcaption><\/figure>\n<p>&#8220;Klju\u010dni krivci za slabo voljo so tako jedi, ki vsebujejo ali preve\u010d sladkorja ali pa preve\u010d \u0161krobnih, rafiniranih ogljikovih hidratov,&#8221;\u00a0je za HuffPost povedala britanska nutricionistka Claudia Smith. &#8220;\u010ce jeste preve\u010d takih \u017eivil oziroma take hrane, to pripelje do hite rasti in spet strmega padca sladkorja v krvi, kaj vodi do simptomov kot so slabo razpolo\u017eenje, razdra\u017eenost, tesnobnost, utrujenost, te\u017eave s koncentracijo in z ostrino misli,&#8221; \u0161e dodaja.<\/p>\n<div class=\"primary-cli cli cli-text \">\n<h3>Zakaj nas hrana za du\u0161o na koncu naredi razdra\u017eene?<\/h3>\n<p>Obi\u010dajno hrana za du\u0161o kot so pi\u0161koti ali pomfri aktivirajo dolo\u010dene sprejemnike za nagajevanje v mo\u017eganih, zaradi katerih smo navdu\u0161eni, se ne\u010desa veselimo, ko to hrano zau\u017eijemo to spro\u017ei val dopamina, ki pripelje do zadovoljstva, toda to zadovoljstvo tudi hitro spet pade.<\/p>\n<p>&#8220;\u010custveno hranjenje je cikli\u010dno, kar pomeni da slabo razpolo\u017eenje vodi do tega, da zau\u017eijemo hrano za du\u0161o, ki svigne raven sladkorja v krvi, spodbudi dopamin, toda potem ta sladkor spet pade in za\u010dnemo se po\u010dutiti krive in slabe volje. Tak cikel pripelje do tega, da smo spet manj zadovoljni, imamo slabo vest, nas je sram in ob\u017ealujemo,&#8221; za HuffPost povedal britanski psiholog Lee Chambers. In kar je \u0161e huje, hrana za du\u0161o nas vodi v prenajedanje: &#8220;Skozi \u010das u\u017eivanje velikih koli\u010din take hrane pripelje do zmanj\u0161ane ob\u010dutljivosti sprejemnikov za nagrajevanje v mo\u017eganih in na koncu boste jedli ve\u010d in ve\u010d take hrane, da bi ob\u010dutili enak u\u010dinek zadovoljstva.&#8221;<\/p>\n<div class=\"primary-cli cli cli-text \">\n<p>Torej katera hrana ali pija\u010da za du\u0161o v resnici pripelje do tega, da smo \u0161e slab\u0161e volje? Tukaj je 8 primerov takih \u017eivil!<\/p>\n<h3><strong>1. Alkohol<\/strong><\/h3>\n<p>Majhne koli\u010dine alkohola niso sporne, in lahko izbolj\u0161ajo razpolo\u017eenje. Toda redno ali celo prekomerno u\u017eivanje alkohola stvari precej poslab\u0161a &#8211; in ne govorimo le o ma\u010dku naslednji dan.<\/p>\n<\/div>\n<div class=\"primary-cli cli cli-text \"><\/div>\n<div class=\"primary-cli cli cli-text \">\n<h3>2.\u00a0Gazirane pija\u010de<\/h3>\n<p>Gazirane sladke pija\u010de obi\u010dajno vsebujejo enostavne sladkorje, ki jih telo hitro predela, kar vodi v silovit skok razpolo\u017eenja in potem prav tako strm padec. Problem dietnih verzijah takih pija\u010d pa je v tem, da namesto sladkorja uporabijo sladila kot je aspartam in tega pogosto povezujejo s tesnobnostjo in depresijo. Celo \u0161tudija iz leta 2014 je pokazala povezavo med sladkimi pija\u010dami in depresijo pri starej\u0161ih odraslih. Zato sta voda in \u010daj veliko bolj\u0161a izbira.<\/p>\n<\/div>\n<div class=\"primary-cli cli cli-text \">\n<h3>3.\u00a0Kofein<\/h3>\n<p>Strokovnjaki priporo\u010dajo, da omejimo u\u017eivanje \u010dajev in kave s kofeinom in mogo\u010de tisto dodatno skodelico kave po kosilu nadomestimo z brezkofeinsko. Napitki s kofeinom kot je kava povzro\u010dijo, da mo\u017egani sprostijo dopamin in serotonin, kar je v majhnih koli\u010dinah sicer neproblemati\u010dno, toda prevelika koli\u010dina lahko vodi v razdra\u017eenost in tesnobnost. In kaj je preve\u010d kofeina na dan? Strokovnjaki\u00a0priporo\u010dajo\u00a0maksimalno \u0161tiri skodelice kave na dan.<\/p>\n<\/div>\n<div class=\"primary-cli cli cli-text \"><\/div>\n<div class=\"primary-cli cli cli-text \">\n<h3>4.\u00a0Pecivo<\/h3>\n<p>Pi\u0161koti in torte so polni sestavin, ki poslab\u0161ajo razpolo\u017eenje, kot je sladkor, saj se ta hitro razgradi v glukozo, ta pa spro\u017ei strmo rast in \u0161e bolj strm padec sladkorja v krvi. Dobra novica je, da \u010de zmanj\u0161amo u\u017eivane peciva, se lahko izognemo tem skokovitim skokom in padcem. Zato sku\u0161ajmo izogniti u\u017eivanju sladkorja in se \u010dim bolj odpovejmo tortam, pi\u0161kotom in sladkim napitkom za nekaj dni, in opazujmo, kako se po\u010dutimo. Pozitivni u\u010dinki lahko ob\u010dutimo \u017ee po nekaj dneh.<\/p>\n<\/div>\n<div class=\"primary-cli cli cli-text \"><\/div>\n<div class=\"primary-cli cli cli-text \">\n<h3>5.\u00a0Pomfri<\/h3>\n<p>\u017de res da je slasten in da nas za\u010dasno spravi v bolj\u0161o voljo, toda pomfri je poln nasi\u010denih ma\u0161\u010dob, rafiniranih oglikovih hidratov in prekomene soli. In to troje je recept za skoke in padce energije, ki vodijo v slabo voljo in iz\u010drpanost.<\/p>\n<p>Kompleksni ogljikovi hidrati, ki se po\u010dasi predelujejo, kot recimo rjavi ri\u017e in kvinoja, dvigujejo raven krvnega sladkorja veliko po\u010dasneje, kar pomaga mo\u017eganom, da dobivajo bolj konsistenten dotok goriva za bolj\u0161e delovanje.<\/p>\n<h3>6. Predelana hrana<\/h3>\n<p>Naj bo to \u010dips, zamrznjena pica ali druga zamznjena hrana, ki je \u017ee pripravljena vnaprej, vse to vodi v slabo voljo. Ta \u017eivila namre\u010d vsebujejo ogromne koli\u010dine rafinianega sladkorja, nasi\u010denih ma\u0161\u010dob in konzervansov. Kombinacija vsega tega pa povzro\u010di strmoglavljenje energije, ki ji sledi utrujenost in demotiviranost. Kar pa ne pomeni, da bi jih morali popolnoma nehati u\u017eivati. \u010ce ve\u010dinma u\u017eivate zdravo hrano, sem pa tja pa si privo\u0161\u010dite kak\u0161en tak prigrizek, to ni ni\u010d narobe.<\/p>\n<\/div>\n<div class=\"primary-cli cli cli-text \">\n<h3>7.\u00a0Pekovsko pecivo &#8211; \u0161tru\u010dke<\/h3>\n<p>\u017de res da so slastni, a\u00a0taka hrana bogate z ogljikovimi hidrati vodi do tega, da se po\u010dutimo te\u017eke, napihnjene in preprosto neprijetno &#8211; torej vodi v slabo voljo. To pa zato, ker je pekovsko pecivo iz bele moke obi\u010dajno polno enostavnih ogljikovih hidratov, ki so skoraj brez hranljive vrednosti. Vse kar se zgodi je spet rast in padec ravni sladkorja v krvi. Zato raje pose\u017eimo po \u017eemljicah iz polnozrnate moke.<\/p>\n<\/div>\n<div class=\"primary-cli cli cli-text \"><\/div>\n<div class=\"primary-cli cli cli-text \">\n<h3>8.\u00a0Pakirano meso iz delikatese<\/h3>\n<p>Beljakovine so klju\u010dne za zdravo, sre\u010dno prehrano, toda nekatere beljakovine so pri tem bolj u\u010dinkovite kot druge. Pakirano meso iz delikatese je obi\u010dajno polno konzervansov in dodatkov, ki nam pijejo energijo in nas vodijo v slabo voljo in napihnjenost. Zato raje posezite po nepredelanih enostavnih beljakovinah kot so pusto meso, peutnina, ribe, jajca, stro\u010dnice. Ta \u017eivila bogata z dobimi beljakovinami v resnici celo izbolj\u0161ajo razpolo\u017eenje, tako boste bolj sre\u010dni, siti in z ve\u010d energije. Beljakovine v vsakem obroku pomagajo uravnote\u017eiti odziv telesa na sladkorje.<\/p>\n<\/div>\n<\/div>\n<div class=\"primary-cli cli cli-text \"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Bistvo hrane za du\u0161o je, da nas spravi v bolj\u0161o voljo, a \u0161tevilne od teh &#8220;veselih&#8221; jedi imajo obi\u010dajno zelo malo hranilne vrednosti. Zaradi tega smo na koncu namesto veseli, le razdra\u017eeni in slabe volje.<\/p>\n","protected":false},"author":1,"featured_media":424148,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[16438,2135,16439,16440,5045],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 \u017eivil, ki nas spravijo v slabo voljo - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/8-zivil-ki-nas-spravijo-v-slabo-voljo\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 \u017eivil, ki nas spravijo v slabo voljo - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Bistvo hrane za du\u0161o je, da nas spravi v bolj\u0161o voljo, a \u0161tevilne od teh &quot;veselih&quot; jedi imajo obi\u010dajno zelo malo hranilne vrednosti. 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