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Uvod PDF Štampa El. pošta
Napisao Dragana Mihajlović   
ponedeljak, 03 septembar 2007 22:02

Uvod

O pravilnoj ishrani, koja donosi zdravlje, poboljšanja mentalnih sposobnosti, produžuje životni vek, povećava snagu i izdržljivost, oduvek se govorilo. U našem vremenu, vremenu kada mnoge bolesti koje ranije skoro da nisu bile poznate ili su se javljale kod veoma ograničenog broja ljudi, poprimaju gigantske razmere, naročito u tzv. razvijenim zemljama, a bolesti koje smo smatrali iskorenjenim, sada se sve češće javljaju u izmenjenom, težem za lečenje, obliku, sve više ljudi shvata da njihovo zdravlje najvećim delom zavisi od njihovih životnih navika.

Određene navike u životu, a jedna od najznačajnijih je ishrana, mogu stvoriti snažne predispozicije ka različitim bolestima, a takođe imaju moć da ih spreče, smanje ili otklone. (4)

Kao viši dijetetičar – nutricionista,  u današnjem vremenu punom novih tehničkih dostignuća, smatram da se moramo temom ishrane baviti na različite načine, kako bi se stanovništvo upoznalo sa osnovnim pojmovima i pružili korisni saveti o pravilnoj ishrani. Zato izradu web prezentacije vidim kao idealan način da se pravilna ishrana približi opštoj populaciji.

 

Poslednje ažurirano subota, 08 septembar 2007 17:42
 
Ublažite simptome menopauze PDF Štampa El. pošta
Napisao Jasminka Marčok   
ponedeljak, 25 maj 2009 12:01

Godine menopauze treba da budu što manje stresne, zato pokušajte da izbalansirate hormonski status. Vrlo često u ovim godinama je pojava viška kilograma, pa i osteoporoze, baš kao posledica poremećenog hormonskog statusa.

Da bi ste sprečili gojaznost čija je posledica i usporavanje metabolizma jedite niskoenergetsku hranu, koja će vam pomoći da održavate svoju idealnu telesnu masu.

Mnogim ženama sa blažim promenama u menopauzi dovoljni su prirodni biljni hormonski preparati, naročito preparati fitoestrogena, koji su dobra alternativa sintetskim hormonima. Ovi preparati pomažu prilikom “napada vrućine.”

Fitoestrogeni u organizmu deluju slično estrogenu samo slabije, pa se i simptomi menopauze smanjuju. Još ako se konzumira i hrana koja pogoduje razgradnji estrogena i njegovoj eliminaciji iz organizma (kupus, kelj, brokula, prokelj, itd.,) dolazi do značajnog sniženja opasnosti od štetnog delovanja estrogena.

Trebalo bi još naglasiti da se fitoestrogeni prirodno nalaze u soji, pa je preporuka da se više konzumira u ishrani, kako bi se što više pomoglo organizmu prirodnim putem.

Takođe su i neki čajevi bogati ovim prirodnim hormonima - fitoestrogenima.

Na primer:

- čaj od hmelja reguliše san,

- čaj od žalfije reguliše znojenje,

- majčina dušica popravlja raspoloženje.

Ukoliko ste nervozni i razdražljivi uzimajte čaj od matičnjaka ili čaj od lipe.

Poslednje ažurirano ponedeljak, 25 maj 2009 12:03
 
Preskakanje obroka – loš izbor za gubljenje viška kilograma PDF Štampa El. pošta
Napisao Jasminka Marčok   
ponedeljak, 25 maj 2009 12:00

Mišljenje da se preskakanjem obroka lakše gube  suvišni kilogrami je definitivno pogrešno. Na taj način se postiže upravo suprotan efekat, jer ako telo dugo ostane bez hrane metabolizam se usporava i organizam sporije troši kalorije koje unosimo narednim obrokom.

Jedna od najvažnijih stavki koje se tiču pravilne ishrane odnosi se na njenu raznovrsnost ali i na redovnost i uravnoteženost.

SZO – svetska zdravstvena organizacija preporučuje 5 obroka dnevno - 3 glavna i 2 užine. Svi su veoma bitni ali je doručak ipak najvažniji.

Evo i zašto. Nakon buđenja metabolizam je najbrži što znači da ukoliko u roku od sat vremena ne unesemo hranu on počinje da pati. Naime, sposobnost organizma da potroši kalorije je neposredno posle buđenja najveća i najefikasnija, jer tada organizam odmah apsorbuje hranjive sastojke neophodne za funkcionisanje tokom dana.

Naučnici navode da osobe koje preskaču doručak tokom dana osećaju pojačanu potrebu za kaloričnom i masnom hranom, i tada se najčešće poseže za raznim grickalicama tipa smoki, čips i rafinisanim slatkišima koji su nutritivno siromašni. Metabolizam nenaviknut na ove materije ne uspeva da preradi i iskoristi ovu hranu u onoj meri u kojoj bi trebalo, što pogoduje skladištenju viška kilograma, a to nas polako vodi u gojaznost.

 
Proizvodi od kiselog mleka za pravilan rad creva PDF Štampa El. pošta
Napisao Jasminka Marčok   
ponedeljak, 25 maj 2009 12:01

Svako od nas ponekad ima stomačne tegobe koji se ogledaju u vidu bilo dijareja ili opstipacija. Mnoge od ovih tegoba su posledica oštećene crevne mikroflore. Taj problem je moguće ublažiti redovnim konzumiranjem fermentisanih mlečnih proizvoda – jogurt, kiselo mleko, kefir, sirevi…

Ovi proizvodi sadrže pogodne tzv. startne kulture - mikroorganizme  probiotike, kao i prebiotike koje u crevima stvaraju pogodno okruženje za korisne crevne bakterije, istovremeno sprečavajući i usporavajući nastanak nepogodnih crevnih bakterija.

Mlečni šećer koga sadrže ovi napici deluje blagotvorno na crevnu mikrofloru. Osim toga ima i blago laksativno dejstvo što će pomoći u regulisanju rada creva.

Ukoliko patite od nepravilnosti u radu creva nutricionista predlaže:

Šejk za lečenje opstipacije

U pola šoljice jogurta sipati kašičicu lanenog semena, suncokretovog semena, i bundevinog semena. Ostaviti da odstoji 15min. i popiti svako jutro pola sata pre doručka.


 
Voda – izvor života PDF Štampa El. pošta
Napisao Jasminka Marčok   
ponedeljak, 25 maj 2009 11:59

Čovek bez vode može da preživi svega 1-2 dana i zato je ona od suštinskog značaja za život. Ljudsko telo ne može da skladišti vodu i zato se ona mora unositi u organizam u dovoljnoj količini. Koliko tečnosti je neophodno čoveku zavisi od osobe do osobe. Oni koji su fizički aktivniji imaju veće potrebe za energijom pa samim tim i za vodom.

Kao što je poznato organizam gubi vodu preko kože - znojenjem, preko pluća – disanjem, putem crevnog trakta - stolicom i preko bubrega - mokraćom. To je otprilike 2,5 l tečnosti dnevno, a u toku letnjih meseci i do 3,5 l

Kad kažemo tečnost  pri tom ne mislimo samo na čistu vodu već i na čajeve, sokove, mleko, jogurt, supe i dr. napitke. Šta je bitno - u organizam treba unositi tečnosti koje nisu slane, masne, gazirane i zaslađene.

 

Voda ima višestruku ulogu u organizmu - prenosi hranljive materije, posreduje u prenosu električnih impulsa između ćelija, učestvuje u formiranju ćelija, održava telesnu temperaturu, osigurava varenje hrane , čisti telo od štetnih materija, itd.

 

Ako unosimo manje tečnosti nego što je potrebno našem organizmu može doći do pojave dehidratacije.

Koji su simptomi? Žeđ, otežano disanje, glavobolja i zamor. Ukoliko osetite ove simptome popijte samo malu količinu vode,( na svakih 10 minuta po pola šolje - u toku 1 sata). Nikako punu času odjednom - to će samo pogoršati stanje.

 
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