{"id":53779,"date":"2024-11-21T18:52:51","date_gmt":"2024-11-21T17:52:51","guid":{"rendered":"https:\/\/veganova.eu\/?p=53779"},"modified":"2024-11-21T18:55:49","modified_gmt":"2024-11-21T17:55:49","slug":"autumn-winter-depression-beat-it-with-these-supplements","status":"publish","type":"post","link":"https:\/\/veganova.eu\/hr\/autumn-winter-depression-beat-it-with-these-supplements\/","title":{"rendered":"Jesensko\/zimska depresija: pobijedite je ovim dodacima prehrani"},"content":{"rendered":"

\u0160to je \u201cTU\u017dNO\u201d i kako se protiv toga boriti? Pro\u010ditajte na\u0161 \u010dlanak i postanite super jaki ove jeseni i zime. Uz pravu hranu, dodatke prehrani i stanje uma, mo\u017eete posti\u0107i sve svoje ciljeve \u2013 bez obzira kakvo je vrijeme vani.<\/strong><\/em><\/p>\n

 <\/p>\n

\u0160to je jesensko-zimska depresija?<\/strong><\/p>\n

Jesensko\/zimska depresija je tip depresije, poznat kao sezonski afektivni poreme\u0107aj (SAD).<\/strong> Mo\u017eete ga imati tijekom cijele godine, jer se godi\u0161nja doba mijenja, ali naj\u010de\u0161\u0107e je u jesen i zimi. Prema istra\u017eivanju, manje sun\u010deve svjetlosti i kra\u0107i dani uzrokuju kemijske promjene u mozgu koje dovode do depresije. <\/span><\/span><\/span><\/p>\n

Kako se boriti protiv SAD-a?<\/strong>
\n<\/span><\/span><\/span><\/p>\n

Idealan izbor je barem pola sata provesti vani na svje\u017eem zraku tijekom dana, kako bi tijelo apsorbiralo vitamin D iz sun\u010devih zraka.<\/span><\/span> Tako\u0111er mo\u017eete isprobati svjetlosnu terapiju ili neke dodatke prehrani. <\/span><\/span>Koji su dodaci prehrani prikladni? <\/span><\/span>Idealne su za kori\u0161tenje u jesen i zimu vitamin D (najbolje ga je unositi sun\u010devim zrakama), omega 3 masne kiseline, magnezij, cink i vitamin C.<\/strong> <\/span><\/span><\/span><\/p>\n

Vitamin D<\/strong> <\/span><\/span><\/span><\/p>\n

Najbolji prirodni izvor vitamina D je sun\u010deva svjetlost.<\/span><\/span> <\/strong>No, tijekom jeseni i zime vitamin D te\u017ee je dobiti od sunca jer ga tijelo prima od sunca preko ko\u017ee.<\/span><\/span> Odjeveni od glave do pete tijekom dana mo\u017eemo imati smanjeni unos vitamina D, \u010dak i ako smo tijekom dana vani.<\/span><\/span> Stoga, tijelo mo\u017eete opskrbiti vitaminom D u prehrani (idealni su losos ili mlijeko) ili ga nadopuniti u obliku tablete, kapsule ili sprejevi.<\/a><\/strong> <\/span><\/span><\/span><\/p>\n

Omega 3 masne kiseline<\/strong> <\/span><\/span><\/span><\/p>\n

Ako vam u tijelu nedostaje Omega 3 masnih kiselina, mo\u017ee do\u0107i do upale u va\u0161em tijelu.<\/span><\/span> No, omega 3 masne kiseline zaslu\u017ene su i za zdravo srce, krvne \u017eile, kosti i zglobove.<\/span><\/span> Veliki izvori Omega 3 masnih kiselina uklju\u010duju morsku ribu ili sjemenke lana.<\/span><\/span> <\/strong>Tako\u0111er ih mo\u017eete nadopuniti u obliku ulja.<\/span><\/span> Ipak, pripazite da ih \u010duvate u hladnjaku i da ulje potro\u0161ite unutar mjesec dana nakon otvaranja.<\/span><\/span> Uglavnom je laneno ulje sklono oksidaciji ako ga nepravilno \u010duvate i dulje od preporu\u010denog, \u0161to bi vam donijelo vi\u0161e \u0161tete nego koristi. <\/span><\/span><\/span><\/p>\n

Magnezij<\/strong> <\/span><\/span><\/span><\/p>\n

Op\u0107e je poznato da je u napetom razdoblju \u2013 i fizi\u010dkom i psihi\u010dkom \u2013 dobro posegnuti za magnezijem.<\/span><\/span> Magnezij je tako\u0111er povezan s regeneracijom mi\u0161i\u0107a, kao i s pravilnim funkcioniranjem imunolo\u0161kog sustava.<\/span><\/span> Svoje tijelo mo\u017eete opskrbiti magnezijem putem stvarnog tamna \u010dokolada, mineralna voda, ru\u017ei\u010dasta\/morska sol ili banane<\/strong>.<\/span><\/span> Tako\u0111er mo\u017eete dostaviti magnezij u tijelo u obliku praha<\/a> i napravite napitak koji \u0107ete piti 30 minuta prije spavanja.<\/span><\/span> Ne samo da opu\u0161ta va\u0161 um nego i va\u0161e tijelo. <\/span><\/span><\/span><\/p>\n

Cinkov<\/strong> <\/span><\/span><\/span><\/p>\n

U prehranu treba uklju\u010diti cink, posebno u jesen i zimi, jer je on zaslu\u017ean za jak imunitet.<\/span><\/span> Kako bi se va\u0161e tijelo moglo obraniti od virusa i bakterija u ovom osjetljivom razdoblju, mo\u017eete ga nadopuniti npr. ukusne sjemenke bundeve ili prirodni dodaci prehrani<\/a> u raznim oblicima (sprej, tablete, kapsule, ulja).<\/strong> <\/span><\/span><\/span><\/p>\n

Vitamin C<\/strong> <\/span><\/span><\/span><\/p>\n

Vitamin C je sna\u017ean antioksidans i jedan je od najve\u0107ih ja\u010danja va\u0161eg imuniteta.<\/span><\/span> Smanjuje upalu, daje energiju i smanjuje kortizol u tijelu.<\/span><\/span> Mo\u017eete ga prona\u0107i u agrumima, ali i u paprici ili prokulicama.<\/span><\/span> <\/strong>Tako\u0111er ga mo\u017eete nadopuniti u obliku kapsula, tableta ili pra\u0161kova\/napitaka. <\/span><\/span><\/span><\/p>\n

Ne zaboravite:<\/strong> tijelo i um su me\u0111usobno povezani i me\u0111usobno komuniciraju.<\/span><\/span> Ako je jedan iz ovog para oslabljen, promjene \u0107e utjecati i na drugog iz tog para.<\/span><\/span> Stoga tijekom jeseni i zime ne zaboravite \u0161etati na svje\u017eem zraku, redovito vje\u017ebati i kvalitetno provoditi vrijeme s najdra\u017eima.<\/span><\/span> Zamijenite TV knjigom i toplim \u010dajem ili a vru\u0107a kupka s magnezijevom soli i eteri\u010dnim uljima.<\/a><\/span><\/span><\/span><\/em><\/p>","protected":false},"excerpt":{"rendered":"

What is “SAD” and how to fight against it? Read our article and become super-strong this autumn and winter. With right food, supplements and state of mind, you can reach all your goals – no matter what weather outside look like.   What is Autumn\/Winter depression? Autumn\/Winter depression is type of depression, known as Seasonal […]<\/p>\n","protected":false},"author":1,"featured_media":53780,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1597],"tags":[2857,2856],"class_list":["post-53779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psyche","tag-autumn-depression","tag-depression"],"jetpack_featured_media_url":"https:\/\/veganova.eu\/wp-content\/uploads\/2024\/11\/john-fornander-v8CU0eR4dPc-unsplash.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/peA86S-dZp","_links":{"self":[{"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/posts\/53779","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/comments?post=53779"}],"version-history":[{"count":0,"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/posts\/53779\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/media\/53780"}],"wp:attachment":[{"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/media?parent=53779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/categories?post=53779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/veganova.eu\/hr\/wp-json\/wp\/v2\/tags?post=53779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}