{"id":1247,"date":"2023-04-12T14:40:23","date_gmt":"2023-04-12T11:40:23","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1247"},"modified":"2023-04-12T16:39:39","modified_gmt":"2023-04-12T13:39:39","slug":"hrana-pentru-creier-imbunatateste-ti-concentrarea-si-memoria-cu-ajutorul-alimentatiei","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/hrana-pentru-creier-imbunatateste-ti-concentrarea-si-memoria-cu-ajutorul-alimentatiei\/","title":{"rendered":"HRAN\u0102 pentru CREIER: \u00eembun\u0103t\u0103\u021be\u0219te-\u021bi concentrarea \u0219i memoria cu ajutorul alimenta\u021biei"},"content":{"rendered":"\n

Pl\u0103cerea de a m\u00e2nca, de a te bucura de gustul felurilor de m\u00e2ncare preferate \u00eencepe din creier<\/strong>. \u00cenainte de a lua prima \u00eenghi\u021bitur\u0103, mai \u00eent\u00e2i ochii sunt cei care admir\u0103 bun\u0103t\u0103\u021bile din farfurie, iar nasul se delecteaz\u0103 cu mirosurile \u00eembietoare. Cu alte cuvinte, creierul<\/strong> \u00eencepe s\u0103 se bucure chiar \u00eenainte ca papilele gustative s\u0103-\u0219i ia rolul \u00een serios.<\/p>\n\n\n\n

Nu uita: ceea ce m\u0103n\u00e2nci \u00ee\u021bi afecteaz\u0103 \u00een mod direct nu doar structura \u0219i func\u021biile creierului, ci \u0219i starea de spirit! Este evident c\u0103 o diet\u0103 necorespunz\u0103toare<\/strong> este nociv\u0103 pentru s\u0103n\u0103tatea fizic\u0103, \u00eens\u0103 la fel de d\u0103un\u0103toare<\/strong> este \u0219i pentru s\u0103n\u0103tatea mental\u0103<\/strong>. Cercet\u0103rile au concluzionat c\u0103 o diet\u0103 alc\u0103tuit\u0103 \u00een mare parte din alimente procesate \u0219i gr\u0103simi rele declan\u0219eaz\u0103 neuroinflamarea<\/strong>.<\/p>\n\n\n\n

Pentru a fi s\u0103n\u0103tos<\/strong> timp \u00eendelungat, creierul t\u0103u are nevoie de o alimenta\u021bie cu un con\u021binut adecvat de nutrien\u021bi, bogat\u0103 \u00een antioxidan\u021bi \u0219i gr\u0103simi bune<\/strong>. C\u00e2teva exemple de bune practici \u0219i alimente recomandate pentru buna func\u021bionare a creierului<\/strong> reg\u0103se\u0219ti \u00een r\u00e2ndurile de mai jos.<\/p>\n\n\n\n

11 Alimente recomandate pentru buna func\u021bionare a creierului<\/strong><\/h2>\n\n\n\n

Pe\u0219tele \u2013 sus\u021bine s\u0103n\u0103tatea creierului, a inimii \u0219i cre\u0219te imunitatea<\/em><\/strong><\/h3>\n\n\n\n

Pe\u0219tele<\/strong> este bun nu doar pentru creier<\/strong>, ci \u0219i pentru inim\u0103<\/strong> \u0219i pentru cre\u0219terea imunit\u0103\u021bii<\/strong>. De\u0219i sardinele, codul, tonul, macroul, heringul sunt pe\u0219ti foarte aprecia\u021bi, speciali\u0219tii sunt de p\u0103rere c\u0103 cel mai bun pentru s\u0103n\u0103tatea creierul r\u0103m\u00e2ne somonul s\u0103lbatic<\/strong>.<\/p>\n\n\n\n

Acesta este considerat un superaliment bogat \u00een nutrien\u021bi de care creierul are nevoie. \u00cen cartea \u201dCreierul s\u0103n\u0103tos: un ghid pentru toate v\u00e2rstele de a deveni mai calm, mai fereicit, mai iste\u021b\u201d<\/em>, medicii William Sears \u0219i Vincent M. Fortanasce noteaz\u0103 cu \u00eencredere c\u0103 \u201dnu exist\u0103 niciun alt superaliment de pe planet\u0103 care s\u0103 con\u021bin\u0103 mai mul\u021bi nutrie\u021bi de care creierul s\u0103 aib\u0103 nevoie\u201d<\/em>.<\/p>\n\n\n\n

Iat\u0103 cum arat\u0103 profilul nutritiv al unui file de somon s\u0103lbatic care c\u00e2nt\u0103re\u0219te circa 170 de grame:<\/em><\/h4>\n\n\n\n

Omega-3 DHA<\/strong>, 1200 mg; Omega-3 EPA<\/strong>, 900 mg (gr\u0103simi bune de care \u021besutul cerebral are mare nevoie<\/strong>) \u2013 200% din DZR (Doza Zilnic\u0103 Recomandat\u0103);<\/p>\n\n\n\n

Proteine<\/strong>, 40 g (au rolul de a construi \u021besut cerebral nou) \u2013 p\u00e2n\u0103 la 50% din DZR;<\/p>\n\n\n\n

Astaxantin\u0103<\/strong> (unul dintre cei mai puternici antioxidan\u021bi din natur\u0103, datorit\u0103 acestuia somonul are culoarea roz), 8 mg \u2013 100% din DZR;<\/p>\n\n\n\n

Vitamina B12<\/strong> (un deficit de B12 predispune creierul la demen\u021b\u0103), 9 micrograme \u2013 160% din DZR;<\/p>\n\n\n\n

Vitamina B6<\/strong> (sus\u021bine s\u0103n\u0103tatea creierului), 2 mg \u2013 60% din DZR;<\/p>\n\n\n\n

Seleniu<\/strong> (puternic antioxidant<\/strong>, ac\u021bioneaz\u0103 \u00eempotriva neuroinflam\u0103rii), 75 micrograme \u2013 80% din DZR;<\/p>\n\n\n\n

Vitamina D<\/strong> (puternic antioxidant), 2000 UI \u2013 100% din DZR;<\/p>\n\n\n\n

Colin\u0103<\/strong> (sus\u021bine \u00eentre\u021binerea \u0219i cre\u0219terea celulelor cerebrale, faciliteaz\u0103 func\u021biile neurotrasmi\u021b\u0103toare), 190 mg \u2013 40% din DZR;<\/p>\n\n\n\n

Niacin\u0103<\/strong> (protejeaz\u0103 \u00eempotriva bolilor neurodegenerative), 16 mg \u2013 83% din DZR;<\/p>\n\n\n\n

Iod<\/strong>, 100 micrograme \u2013 100% din DZR;<\/p>\n\n\n\n

Triptofan<\/strong> (ajut\u0103 la \u00eembun\u0103t\u0103\u021birea somnului, favorizeaz\u0103 s\u0103n\u0103tatea emo\u021bional\u0103, produce serotonin\u0103), 100% din DZR.<\/p>\n\n\n\n

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\u201dGr\u0103simile Omega-3, cele mai inteligente gr\u0103simi, reprezint\u0103 aproximativ 12% din gr\u0103simile din creier \u0219i aproximativ 12% din gr\u0103simile din somonul s\u0103lbatic.\u201d<\/em> (Creierul s\u0103n\u0103tos)<\/p>\n<\/blockquote>\n\n\n

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\"hran\u0103<\/figure>\n<\/div>\n\n\n

Importan\u021ba Omega-3 pentru s\u0103n\u0103tatea creierului<\/em><\/h4>\n\n\n\n

Gr\u0103simile Omega-3<\/strong> DHA \u0219i EPA fac ca membranele celulelor cerebrale s\u0103 fie mai flexibile l\u0103s\u00e2nd s\u0103 p\u0103trund\u0103 nutrien\u021bii s\u0103n\u0103to\u0219i \u0219i \u021bin\u00e2nd la distan\u021b\u0103 neurotoxinele. Omega<\/strong> ac\u021bioneaz\u0103 ca neuroprotectori<\/strong> care protejeaz\u0103 mielina vulnerabil\u0103 \u00eempotriva oxid\u0103rii. Deteriorarea mielinei poate fi chiar inversat\u0103 prin consumul de gr\u0103simi Omega-3<\/strong>. Boli neurodegenerative cum sunt Alzheimer<\/strong> sau Parkinson<\/strong> au drept cauze \u0219i o mielin\u0103 deteriorat\u0103.<\/p>\n\n\n\n

Exist\u0103 studii<\/strong> care arat\u0103 c\u0103, cu c\u00e2t oamenii consum\u0103 mai multe gr\u0103simi Omega-3<\/strong>, cu at\u00e2t scade riscul de demen\u021b\u0103<\/strong>.<\/p>\n\n\n\n

\u00cen momentul \u00een care celulele creierului sunt afectate din pricina hormonilor de stres \u00een exces, \u00een cele din urm\u0103, celulele cerebrale ajung s\u0103 se uzeze. Omega-3<\/strong> ajut\u0103 la protejarea \u021besutului cerebral<\/strong>, \u00een special a conexiunilor vulnerabile dintre celule, \u00eempotriva atacului excesului de hormoni de stres \u0219i a deterior\u0103rii pe care o produce.<\/p>\n\n\n\n

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\u201dA avea cantitatea potrivit\u0103 de Omega-3 \u00een vasele de s\u00e2nge este ca \u0219i cum ai avea controlori de trafic pe o autostrad\u0103 la ora de v\u00e2rf, care monitorizeaz\u0103 traficul astfel \u00eenc\u00e2t s\u0103 decurg\u0103 f\u0103r\u0103 probleme \u0219i s\u0103 fie mai pu\u021bin aglomerat. \u0218i cu c\u00e2t mai mult s\u00e2nge circul\u0103 c\u0103tre creierul t\u0103u, cu at\u00e2t mai s\u0103n\u0103tos este acesta.\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n

Ou\u0103le \u2013 bogate \u00een nutrien\u021bi buni pentru creier<\/em><\/strong><\/h3>\n\n\n\n

Proteinele<\/strong> din g\u0103lbenu\u0219ul de ou<\/strong> sunt considerate proteine de calitate<\/strong> pentru s\u0103n\u0103tatea creierului<\/strong>. Mai mult dec\u00e2t at\u00e2t, cercet\u0103rile men\u021bioneaz\u0103 c\u0103 oul<\/strong>, mai exact g\u0103lbenu\u0219ul <\/strong>din ou, este responsabil de echilibrarea nivelului de colesterol bun\/HDL<\/strong> \u0219i de cre\u0219terea particulelor de LDL. O dimensiune mai mare a acestor particule \u00eempiedic\u0103 colesterolul r\u0103u\/LDL s\u0103 se fixeze de pere\u021bii vaselor de s\u00e2nge unde exist\u0103 \u0219ansa s\u0103 formeze placa de aterom \u0219i s\u0103 rigidizeze arterele. De re\u021binut c\u0103 LDL-ul cu particule mici este colesterolul nociv. A\u0219adar, nu trebuie omis faptul c\u0103 ceea ce este potrivit pentru s\u0103n\u0103tatea vaselor de s\u00e2nge este potrivit \u0219i pentru<\/strong> s\u0103n\u0103tatea creierului<\/strong>.<\/p>\n\n\n\n

Se spune despre g\u0103lbenu\u0219ul de ou<\/strong> c\u0103 este cea mai mare surs\u0103 de colin\u0103<\/em><\/strong>. Aceasta ajut\u0103 la construirea membranelor s\u0103n\u0103toase ale celulelor cerebrale<\/strong>. Tot colina<\/em> este cea care construie\u0219te acetilcolina<\/em><\/strong> \u2013 neurotransmi\u021b\u0103torul care trimite mesaje biochimice \u00eentre celulele creierului \u0219i de la creier la corp. Al\u0103turi de colin\u0103, g\u0103lbenu\u0219ul mai con\u021bine lutein\u0103<\/em><\/strong> \u0219i zeaxantin\u0103<\/em><\/strong>\u2013 carotenoizi care ajut\u0103 la protejarea \u0219i men\u021binerea s\u0103n\u0103t\u0103\u021bii \u021besutului cerebral<\/strong> \u0219i a ochilor, ac\u021bion\u00e2nd \u00eempotriva neuroinflam\u0103rii. <\/p>\n\n\n\n

\u00cen cazul \u00een care nu cumva ai propriile g\u0103inu\u0219e care s\u0103-\u021bi ofere ou\u0103 proaspete \u00een fiecare zi, orienteaz\u0103-te s\u0103 cumperi din comer\u021b, dar din surse de \u00eencredere, sau de la produc\u0103torii locali. Dac\u0103 sunt ou\u0103 din comer\u021b, cite\u0219te cu aten\u021bie eticheta \u0219i vezi dac\u0103 reg\u0103se\u0219ti formul\u0103rile \u201ddin g\u0103ini crescute la sol\u201d<\/em> sau \u201dou\u0103 organice\u201d<\/em>.<\/p>\n\n\n\n

Uleiul de m\u0103sline extravirgin<\/em><\/strong><\/h3>\n\n\n\n

\u0218tiai c\u0103 gr\u0103simile mononesaturate<\/strong> sunt mai pu\u021bin afectate de procesul oxid\u0103rii dec\u00e2t alte gr\u0103simi? Dintre toate alimentele, se pare c\u0103 uleiul de m\u0103sline extravirgin<\/strong> este cel mai bogat \u00een cea mai important\u0103 gr\u0103sime mononesaturat\u0103 din creier \u0219i anume acidul oleic<\/strong>. \u00cen plus, at\u00e2t uleiul de m\u0103sline<\/strong>, c\u00e2t \u0219i m\u0103slinele<\/strong> con\u021bin un important nutrient cu rol antioxidant \u0219i antiinflamator: oleocanthal<\/em><\/strong>. Pe l\u00e2ng\u0103 a sa calitate neuroprotectoare<\/strong>, uleiul de m\u0103sline<\/strong> este \u0219i un bun protector al vaselor de s\u00e2nge<\/strong>. Nu uita: ceea ce este bun pentru vasele de s\u00e2nge, implicit este bun \u0219i pentru creier.<\/strong><\/p>\n\n\n\n

Studiile medicale<\/strong> au demonstrat c\u0103 persoanele care consum\u0103 o diet\u0103 mediteranean\u0103<\/strong> bogat\u0103 \u00een pe\u0219te, fructe de mare, legume \u0219i ulei de m\u0103sline extravirgin, sufer\u0103 mai pu\u021bin din pricina demen\u021bei.<\/p>\n\n\n\n

C\u00e2nd cau\u021bi \u00een supermarket un ulei de m\u0103sline<\/strong>, alege un tip comercializat \u00een sticl\u0103 \u00eenchis\u0103 la culoare (lumina produce oxidare) \u0219i pe a c\u0103rui etichet\u0103 se reg\u0103sesc denumirile: extra virgin, presat la rece \u0219i organic.<\/p>\n\n\n

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\"hran\u0103<\/figure>\n<\/div>\n\n\n

Avocado \u2013 un fruct minunat pentru un creier luminat, adic\u0103 mai s\u0103n\u0103tos \u0219i mai inteligent<\/em><\/strong><\/h3>\n\n\n\n

Este delicios ca atare sau sub form\u0103 de guacamole, ad\u0103ugat \u00een salate, \u00een creme vegane, \u00een smoothie-uri. Avocado este un aliment complex<\/strong>, super s\u0103n\u0103tos \u0219i, din fericire, foarte apreciat. Con\u021bine gr\u0103simi s\u0103n\u0103toase<\/strong>, proteine<\/strong>, fibre<\/strong>, antioxidan\u021bi<\/strong> \u0219i nutrien\u021bi de calitate<\/strong> care-s pe placul creierului. Nu are carbohidra\u021bi \u0219i nici colesterol, dar se laud\u0103 cu cel mai mare con\u021binut de proteine dintre toate fructele.<\/p>\n\n\n\n

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Iat\u0103 ce noteaz\u0103 autorii c\u0103r\u021bii \u201dCreierul s\u0103n\u0103tos\u201d<\/em>: \u201dAvocado este fructul cu cea mai mare sinergie, ceea ce \u00eenseamn\u0103 c\u0103 ajut\u0103 la extragerea nutrien\u021bilor din alimentele cu care este asociat. De exemplu, ad\u0103ugarea unui avocado la o salat\u0103 cre\u0219te absorb\u021bia de carotenoizi precum betacarotenul, licopenul \u0219i luteina din legumele din salat\u0103. Acesta este motivul pentru care te sf\u0103tuim s\u0103 adaugi avocado sau ulei de avocado la smoothie-uri, salate \u0219i alte m\u00e2nc\u0103ruri bogate \u00een legume.\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n

Nuci \u0219i semin\u021be \u2013 transform\u0103-le \u00eentr-o gustare s\u0103n\u0103toas\u0103 pentru creierul t\u0103u<\/em><\/strong><\/h3>\n\n\n\n

Circa 90%<\/strong> dintre gr<\/strong>\u0103simile<\/strong> pe care le con\u021bin nucile<\/strong> sunt favorabile s\u0103n\u0103t\u0103\u021bii creierului<\/strong>. \u00cen plus, nucile sunt s\u0103\u021bioase \u0219i au pu\u021bine calorii<\/strong>, deci o gustare \u00eentre mese pe baz\u0103 de nuci \u00ee\u021bi va \u021bine de foame o perioad\u0103 mai lung\u0103 de timp. Po\u021bi s\u0103 \u00ee\u021bi creezi un mix de nuci \u0219i fructe uscate<\/strong> pe care s\u0103-l consumi zilnic<\/strong>. Este \u00een regul\u0103 dac\u0103 vei consuma 40-50 grame de nuci pe zi<\/strong>, fie c\u0103 e vorba de nuci \u00een starea lor crud\u0103, fie coapte (aten\u021bie: nu pr\u0103jite \u00een ulei!) Po\u021bi alege \u0219i nuci de macadamia, alune de p\u0103dure, migdale, nuci pecan, nuci de Brazilia, etc.<\/p>\n\n\n\n

Semin\u021bele<\/strong> (floarea-soarelui, dovleac, susan) sunt \u0219i ele o surs\u0103 veritabil\u0103 de antioxidan\u021bi<\/strong>, vitamina E<\/strong>, seleniu<\/strong>, acid folic<\/strong>, magneziu<\/strong>. Consumate ca atare sau ad\u0103ugate \u00een smoothie-uri \u0219i salate, al\u0103turi de nuci<\/strong>, semin\u021bele sunt o surs\u0103 de nutrien\u021bi inteligen\u021bi pentru creierul t\u0103u<\/strong>.<\/p>\n\n\n

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\"hran\u0103<\/figure>\n<\/div>\n\n\n

Fructele de p\u0103dure \u2013 fructe pentru creier<\/em><\/strong><\/h3>\n\n\n\n

Nu este un secret c\u0103 alimentele colorate sunt pline de s\u0103n\u0103tate<\/strong>. \u00cen cazul acesta, o combina\u021bie eficient\u0103 de fructe de p\u0103dure<\/strong> (zmeur\u0103, afine, mure, c\u0103p\u0219uni) este o real\u0103 bomb\u0103 de antioxidan\u021bi<\/strong> cu multiple beneficii pentru s\u0103n\u0103tatea creierului<\/strong>.<\/p>\n\n\n\n

Afinele<\/strong>, dintre toate fructele de p\u0103dure, \u00eenregistreaz\u0103 cel mai mare nivel de antioxidan\u021bi<\/strong>. De fapt, coaja<\/strong> acestora con\u021bine cel mai mare nivel de antioxidan\u021bi. Antioxidantul denumit antocianin\u0103<\/strong> se pare c\u0103 este responsabil cu coloritul alb\u0103strui intens al gustoaselor afine. Dup\u0103 afine, meri\u0219oarele<\/strong> sunt pe locul secund la con\u021binutul ridicat de antioxidan\u021bi.<\/p>\n\n\n\n

Murele<\/strong> \u0219i zmeura <\/strong>sunt cunoscute pentru cantitatea mare de fibre<\/strong> con\u021binute, la fel cum se \u0219tie c\u0103 fragii<\/strong> \u0219i c\u0103p\u0219unile<\/strong> sunt bogate \u00een vitamina C<\/strong>.<\/p>\n\n\n\n

Legumele \u0219i verde\u021burile nu trebuie s\u0103 lipseasc\u0103 din farfurie<\/em><\/strong><\/h3>\n\n\n\n

Legumele<\/strong> \u0219i verde\u021burile<\/strong> au un rol important pentru s\u0103n\u0103tate \u00een general, \u0219i pentru s\u0103n\u0103tatea creierului<\/strong>, \u00een special. Nu e un secret \u0219i nu trebuie s\u0103 fii specialist \u00een nutri\u021bie ca s\u0103-\u021bi dai seama c\u0103, cu c\u00e2t vei consuma mai multe legume, cu at\u00e2t vei tr\u0103i mai s\u0103n\u0103tos<\/strong>. Mai mult dec\u00e2t at\u00e2t, se pare c\u0103 alimenta\u021bia bazat\u0103 pe legume \u0219i verde\u021buri este asociat\u0103 cu un risc diminuat de demen\u021b\u0103\/Alzheimer<\/strong>. Studii realizate de \u201dChicago Health and Aging Project\u201d<\/em> \u0219i de \u201dNurses Health Study\u201d<\/em> au demonstrat c\u0103 persoanele care au m\u00e2ncat mai multe legume au \u00eenregistrat o rat\u0103 mai sc\u0103zut\u0103 de declin cognitiv<\/strong>.<\/p>\n\n\n\n

Verde\u021buri precum spanacul<\/strong>, varza<\/strong>, varza kale<\/strong>, sparanghelul<\/strong>, salata<\/strong>\/salata crea\u021b\u0103<\/strong> sunt bogate \u00een antioxidan\u021bi<\/strong> super buni pentru creier, iar acesta ar trebui s\u0103 fie un motiv suficient de \u00eentemeiat ca s\u0103 le adaugi \u00een dieta zilnic\u0103. Multe dintre acestea con\u021bin carbohidra\u021bi cu absorb\u021bie lent\u0103<\/strong>, buni pentru creier.<\/p>\n\n\n\n

Prepar\u0103 pentru pr\u00e2nz sau cin\u0103 o salat\u0103<\/strong> \u00een care adaugi \u0219i jum\u0103tate de avocado, buc\u0103\u021bele de file de somon, c\u00e2teva nuci \u0219i strope\u0219te totul cu o lingur\u0103 de ulei de m\u0103sline. Folose\u0219te dou\u0103-trei tipuri de verde\u021buri: de exemplu, po\u021bi combina spanac, rucola, varz\u0103 kale. Ideea este c\u0103 fiecare are un profil nutritiv caracteristic. La salat\u0103, mai po\u021bi ad\u0103uga o lingur\u0103 de hummus, c\u00e2teva m\u0103sline \u0219i cubule\u021be de br\u00e2nz\u0103 feta. D\u0103 gust \u0219i culoare m\u00e2nc\u0103rii tale, iar creierul \u00ee\u021bi va fi recunosc\u0103tor, \u00een fiecare zi!<\/strong><\/p>\n\n\n\n

De re\u021binut<\/strong>: vrei s\u0103 g\u0103te\u0219ti la abur legumele sau verde\u021burile? Bun\u0103 idee, c\u0103ci g\u0103titul u\u0219or la aburi<\/strong>, pre\u021b de maximum patru-cinci minute, cre\u0219te biodisponibilitatea nutrien\u021bilor din unele legume<\/strong> (sfecla ro\u0219ie, sparanghelul, anghinarea \u2013 bogat\u0103 \u00een vitamina C \u0219i acid folic). Consum\u0103 cu \u00eencredere \u0219i fasole<\/strong> (bogat\u0103 \u00een fibre \u0219i proteine), broccoli<\/strong> (un puternic antioxidant), conopid\u0103<\/strong>, linte<\/strong>, usturoi<\/strong>, ardei ro\u0219u<\/strong>, ciuperci<\/strong>, ghimbir<\/strong>, turmeric<\/strong>.<\/p>\n\n\n\n

Ciocolata neagr\u0103<\/em><\/strong><\/h3>\n\n\n\n

\u021ai s-a \u00eent\u00e2mplat s\u0103 sim\u021bi cum te cuprinde un val de energie<\/strong> dup\u0103 ce ai savurat una-dou\u0103 buc\u0103\u021bele de ciocolat\u0103? Ciocolata cu circa 85% cacao neagr\u0103 este bogat\u0103 \u00een antioxidan\u021bi<\/strong> \u0219i nu doar c\u0103 te energizeaz\u0103<\/strong>, \u00eens\u0103 are \u0219i rolul de a \u00eembun\u0103t\u0103\u021bi sensibilitatea la insulin\u0103 \u0219i fluxul sangvin c\u0103tre creier. <\/p>\n\n\n\n

Cafeaua de diminea\u021b\u0103 este mai mult dec\u00e2t o b\u0103utur\u0103 cald\u0103 cu care \u00ee\u021bi \u00eencepi ziua<\/em><\/strong><\/h3>\n\n\n\n

Exist\u0103 dovezi potrivit c\u0103rora coferina ar stimula memoria<\/strong>, mai ales \u00een r\u00e2ndul persoanelor v\u00e2rstnice. Asta nu \u00eenseamn\u0103 c\u0103 este \u00een regul\u0103 s\u0103 existe un abuz \u00een ceea ce prive\u0219te consumul de cafea, nicidecum. EFSA\/Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103<\/strong>, a stabilit c\u0103 circa 75 de grame de cofein\u0103<\/strong> m\u0103re\u0219te capacitatea de concentrare, dar \u0219i vigilen\u021ba. Pe de alt\u0103 parte, dozele mai de cafea \u0219i cofein\u0103 induc anxietatea \u0219i cresc riscul de apari\u021bie a atacurilor de panic\u0103.<\/p>\n\n\n\n

A\u0219adar, atunci c\u00e2nd vine vorba de cafea, rezum\u0103-te la ce\u0219cu\u021ba de diminea\u021b\u0103, c\u0103ci este suficient\u0103 pentru \u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit pe parcursul zilei, pentru claritatea mintal\u0103, aten\u021bia sporit\u0103 \u0219i viteza de reac\u021bie. <\/p>\n\n\n\n

Ceaiul verde \u2013 bogat \u00een antioxidan\u021bi puternici<\/em><\/strong><\/h3>\n\n\n\n

O variant\u0103 la consumul de cafea r\u0103m\u00e2ne deliciosul ceai verde<\/strong>. Acesta are beneficii extraordinare pentru \u00eentreaga s\u0103n\u0103tate a organismului. Este bogat \u00een polifenoli <\/strong>(flavonoide \u0219i catehine) care ac\u021bioneaz\u0103 ca antioxidan\u021bi<\/strong>, are ca ingredient activ principal cofeina<\/strong>, este de mare ajutor \u00een diete \u0219i, da, sus\u021bine \u0219i starea de bine a creierului.<\/p>\n\n\n\n

Iat\u0103 cum face acest lucru: cofeina con\u021binut\u0103 de ceaiul verde blocheaz\u0103 neurotransmi\u021b\u0103torul inhibitor denumit adenozin\u0103. De aici, rezult\u0103 o sporire a activit\u0103\u021bii neuronilor<\/strong> \u0219i a concentra\u021biilor de neurotransmi\u021b\u0103tori<\/strong> (norepinefrina \u0219i dopamina). Ceaiul verde mai con\u021bine \u0219i L-teanin\u0103<\/strong>, aminoacidul care trece de bariera s\u00e2nge-creier, m\u0103re\u0219te activitatea neurotransmi\u021b\u0103torului inhibitor GABA av\u00e2nd ca efect combaterea anxiet\u0103\u021bii. De asemenea, L-teanina<\/strong> \u0219i cofeina<\/strong> au efecte sinergice, iar combina\u021bia dintre cele dou\u0103 duce la \u00eembun\u0103t\u0103\u021birea func\u021biei creierului.<\/p>\n\n\n\n

Ce alimente s\u0103 evi\u021bi ca s\u0103 ai un creier s\u0103n\u0103tos<\/strong><\/h2>\n\n\n\n

Exist\u0103 un top al alimentelor care nu sunt bune pentru creier? Exist\u0103! Practic, alimentele care fac r\u0103u vaselor de s\u00e2ng<\/strong>e, care afecteaz\u0103 digestia<\/strong>, metabolismul<\/strong> \u0219i deregleaz\u0103 serios nivelurile de colesterol<\/strong>, tot acestea afecteaz\u0103 \u0219i s\u0103n\u0103tatea creierului<\/strong>. Iat\u0103 ce s\u0103 elimini de pe listele de cump\u0103r\u0103turi: pastele f\u0103inoase<\/strong> \u0219i orezul alb<\/strong>, br\u00e2nzeturile grase<\/strong>, untul gras<\/strong>, margarina<\/strong>, produsele de patiserie<\/strong>, dulciurile procesate<\/strong>, b\u0103uturile carbogazoase<\/strong>, pr\u0103jelile<\/strong> \u0219i gr\u0103simile nes\u0103n\u0103toase\/gr\u0103simile trans<\/strong>, carnea ro\u0219ie<\/strong>, sosurile din comer\u021b<\/strong>, alcoolul<\/strong>.  <\/p>\n\n\n\n

Probabil c\u0103 cel mai greu de renun\u021bat este la zah\u0103r<\/strong>, \u00eens\u0103, dac\u0103 vrei s\u0103 beneficiezi de claritate mental\u0103<\/strong>, trebuie s\u0103-l excluzi pe c\u00e2t posibil din alimenta\u021bie. Se pare c\u0103 expunerea frecvent\u0103 la niveluri ridicate de glucoz\u0103 diminueaz\u0103 memoria<\/strong>. De asemenea, carbohidra\u021bii rafina\u021bi consuma\u021bi frecvent duc la cre\u0219terea nivelului de glicemie \u0219i cresc riscul de Alzheimer<\/strong>, mai ales la persoanele cu predispozi\u021bie genetic\u0103. De aceea, sfatul nutri\u021bioni\u0219tilor este s\u0103 te orientezi c\u0103tre p\u00e2inea integral\u0103<\/strong>, orezul brun<\/strong> \u0219i pastele din gr\u00e2ul integral<\/strong>.    <\/p>\n\n\n

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\"hran\u0103<\/figure>\n<\/div>\n\n\n

Alege suplimentele alimentare potrivite pentru s\u0103n\u0103tatea creierului<\/strong><\/h2>\n\n\n\n

Speciali\u0219tii m\u0103rturisesc c\u0103 nu am avea nevoie de suplimente dac\u0103 am tr\u0103i cu to\u021bii \u00eentr-o lume perfect\u0103 din punct de vedere nutri\u021bional. Din p\u0103cate, lumea modern\u0103 este departe de a fi perfect\u0103 \u0219i mul\u021bi sufer\u0103 din pricia deficien\u021belor de micronutrien\u021bi<\/strong>. Acest lucru se \u00eent\u00e2mpl\u0103 mai ales pentru c\u0103 mare parte din produsele consumate sunt lipsite de nutrien\u021bi. Tot ce trece prin procesare artificial\u0103 sau prin tratare cu diverse substan\u021be chimice care cresc durata de valabilitate, le face deficitare din punct de vedere nutri\u021bional.<\/p>\n\n\n\n

Aici intr\u0103 \u00een scen\u0103 suplimentele alimentare de calitate superioar\u0103<\/strong>, care vin fie s\u0103 completeze caren\u021bele existente, fie s\u0103 sus\u021bin\u0103 organismul, ac\u021bion\u00e2nd \u00een paralel cu o alimenta\u021bie s\u0103n\u0103toas\u0103<\/strong>. Iat\u0103 dou\u0103<\/strong> dintre recomand\u0103rile speciali\u0219tilor \u00een suplimente de la Nutrific<\/strong>:<\/p>\n\n\n\n

Omega 3 \u2013 6 \u2013 9 Formula + Vitamina E<\/em><\/h3>\n\n\n\n

Suplimentul Omega 3 \u2013 6 \u2013 9 Formula + Vitamina E<\/strong><\/a> de la Nutrific <\/strong>con\u021bine principalii acizi gra\u0219i<\/strong> care ac\u021bioneaz\u0103 \u00eempreun\u0103 pentru sus\u021binerea s\u0103n\u0103t\u0103\u021bii \u00eentregului organism. Indica\u021biile terapeutice recomand\u0103 acest supliment \u00een cazul unui sistem imunitar sl\u0103bit, dac\u0103 este prezent\u0103 o afec\u021biune cardiovascular\u0103 sau sunt semnalate probleme la nivelul oaselor \u0219i articula\u021biilor, dar \u0219i \u00een caz de tulbur\u0103ri neurologice<\/strong>. Pe pagina dedicat\u0103 produsului<\/a> se reg\u0103sesc mai multe info utile despre beneficiile combina\u021biei dintre cei trei acizi gra\u0219i.<\/p>\n\n\n

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\"\"<\/figure>\n<\/div>\n\n\n
\n

\u201dOmega-3 este cel mai utilizat supliment nutri\u021bional de pe planet\u0103. Peste 22.000 de articole \u0219tiin\u021bifice au dovedit c\u0103, cu c\u00e2t consumi sau iei mai multe Omega-3, cu at\u00e2t mai s\u0103n\u0103tos va fi aproape fiecare organ din corpul t\u0103u.\u201d<\/em> (Creierul s\u0103n\u0103tos: un ghid pentru toate v\u00e2rstele de a deveni mai calm, mai fericit, mai iste\u021b) <\/p>\n<\/blockquote>\n\n\n\n

Vitamina D3 Ultra 5000 UI<\/em><\/h3>\n\n\n\n

Vitamina D3 Ultra 5000 UI<\/a> \u2013 un supliment recomandat pentru cre\u0219terea imunit\u0103\u021bii, sus\u021binerea activit\u0103\u021bii cerebrale<\/strong>, fortifierea sistemului osos \u0219i protejarea sistemului muscular. Deoarece pu\u021bine alimente con\u021bin vitamina D<\/a>, exper\u021bii recomand\u0103 suplimentele alimentare care furnizeaz\u0103 doza zilnic\u0103 necesar\u0103 de vitamina D. De asemenea, se sugereaz\u0103 \u0219i m\u0103surarea periodic\u0103 a nivelului seric de 25-hidroxivitamina D ca test de diagnostic ini\u021bial \u00een cazul persoanelor cu risc de deficien\u021b\u0103. O meta analiz\u0103 din anul 2007 a ar\u0103tat c\u0103 utilizarea suplimentelor cu vitamina D a fost asociat\u0103 cu o mortalitate semnificativ redus\u0103.<\/p>\n\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n
\n

\u201dAdministrarea unui supliment de vitamina D poate fi un instrument eficient \u00een prevenirea unei game largi de boli, inclusiv multe tipuri de cancer, diabet, demen\u021b\u0103, Alzheimer.\u201d<\/em> (Creierul s\u0103n\u0103tos: un ghid pentru toate v\u00e2rstele de a deveni mai calm, mai fericit, mai iste\u021b) <\/p>\n<\/blockquote>\n\n\n\n

\u00cen loc de concluzie<\/em><\/strong><\/h2>\n\n\n\n

\u0218tiai c\u0103\u2026<\/p>\n\n\n\n

\u2026omega-3 este, de obicei, ob\u021binut dintr-o surs\u0103 de ulei de pe\u0219te, dar poate fi ob\u021binut \u0219i din plante marine pentru cei care caut\u0103 o surs\u0103 vegan\u0103?<\/p>\n\n\n\n

\u2026fructele \u0219i legumele ac\u021bioneaz\u0103 sinergic, ceea ce \u00eenseamn\u0103 c\u0103 atunci c\u00e2nd asociezi \u00eentr-un smoothie sau \u00eentr-o salat\u0103 mai multe alimente colorate, fiecare nutrient spore\u0219te efectul celorlal\u021bi?<\/p>\n\n\n\n

\u2026astaxantina este nutrientul natural datorit\u0103 c\u0103ruia somonul este roz \u0219i este unul dintre cei mai puternici antioxidan\u021bi din natur\u0103, demonstr\u00e2ndu-se c\u0103 ajut\u0103 la protejearea \u00eempotriva demen\u021bei?<\/p>\n\n\n\n

\u2026 m\u00e2ncatul \u00eencet este \u0219i el bun pentru creier? M\u00e2ncatul \u00eencet, mestec\u00e2nd bine de tot alimentele \u0219i f\u0103r\u0103 pic de grab\u0103, duce la \u00eembun\u0103t\u0103\u021birea s\u0103n\u0103t\u0103\u021bii vaselor de s\u00e2nge cerebrale \u0219i scade riscul de apari\u021bie a Alzheimerului.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pl\u0103cerea de a m\u00e2nca, de a te bucura de gustul felurilor de m\u00e2ncare preferate \u00eencepe din creier. \u00cenainte de a lua prima \u00eenghi\u021bitur\u0103, mai \u00eent\u00e2i ochii sunt cei care admir\u0103 bun\u0103t\u0103\u021bile din farfurie, iar nasul se delecteaz\u0103 cu mirosurile \u00eembietoare. Cu alte cuvinte, creierul \u00eencepe…<\/p>\n","protected":false},"author":2,"featured_media":1249,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,73],"tags":[216,217,218,145],"class_list":["post-1247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie","category-sanatate","tag-alimente-pentru-creier","tag-alimente-pentru-sanatatea-creierului","tag-hrana-pentru-creier","tag-omega-3"],"yoast_head":"\nHRAN\u0102 pentru CREIER: \u00eembun\u0103t\u0103\u021be\u0219te-\u021bi concentrarea \u0219i memoria cu ajutorul alimenta\u021biei - Nutrific Blog<\/title>\n<meta name=\"description\" content=\"Nu uita: ceea ce m\u0103n\u00e2nci \u00ee\u021bi afecteaz\u0103 \u00een mod direct nu doar structura \u0219i func\u021biile creierului, ci \u0219i starea de spirit!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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