MALE TAJNE LEPOTE

Svako od nas stres doživljava na drugačiji, na neki ‘’svoj” način. Ipak ono što većina od nas radi jeste traženje utehe u hrani. Da se posle stresa ne bismo borili sa viškom kilograma moramo biti obazrivi.

HRANA KOJA POMAŽE DA SE IZBORIŠ SA STRESOM I KAKO SE NE UGOJITI TOKOM STRESNOG PERIODA?

Povećana količina stresa koju svi osećamo ovih dana, kada većina nas ostaje kod kuće tokom celog dana, i kada nam je sve u kuhinji na dohvat ruke, rezultira većim unosom ugljenih hidrata i naše omiljene „comfort food – utešna hrana“. Ali, pre nego se zaletimo ka različitim pastama i slatkišima, pokušajmo da zastanemo na trenutak i razmislimo o drugačijem pristupu.

Svima nam je dobro poznat hormon serotonin koji proizvodi naš mozak, a koji je zadužen za sreću i dobro raspoloženje. Ali, nasuprot onome što nam govori mit, veliki broj istraživanja koja se bave ovom temom zaključuju da ugljeni hidrati i slatkiši ne utiču nužno na podizanje nivoa serotonina u organizmu. Osećaj zadovoljstva koji nam donose ugljeni hidrati i slatkiši uglavnom potiče od činjenice da su ukusni i sjajne teksture. Ono što je važno znati je da je takav osećaj zadovoljstva izuzetno kratkotrajan, dok dugoročni efekti tog iskustva mogu rezultirati neželjenim posledicama kao što su prekomerna težina i osećaj griže savesti ili kajanja.

Serotonin je izgrađen od supstance pod nazivom triptofan – aminokiseline koja se u slatkišima nalazi u niskom procentu, dok se u većoj meri nalazi u drugim vrstama hrane kao što su beli sir, kikiriki, banane, urme, humus, batat i ovsena kaša.

Hrana koju bi trebalo da unosimo u stresnim trenucima jeste hrana koja je bogata kalcijumom (Ca) i magnezijumom (Mg) koji utiču na smanjenje tenzije u mišićima, opuštanju mišića, a to su mleko i mlečni  proizvodi, orasi, bademi i mahunarke. Namirnice bogate kalcijumom (Ca) su mlečni proizvodi, naročito žuti sirevi i rikota. Kalcijum (Ca) se nalazi i u zelenom povrću kao što je brokoli. Namirnice bogate magnezijumom (Mg) su banane, ovsena kaša i bademi. Kako bismo održavali izbalansiranu ishranu, preporučljivo je da nam meni za svaki dan bude organizovan i da podrazumeva adekvatan unos proteina i vitamina, a može da uključi i najviše do 3 užine dnevno.

Mali savet:

Možete voditi dnevnik hrane koju konzumirate tokom dana. Ova aktivnost vam može doneti osećaj kontrole nad onim što unosite.

Naša preporuka:

Granola Fun: pola čaše jogurta sa dve kašike granole, jednom manjom bananom i do dve kašičice meda. Izmešajte i uživajte bez griže savesti!

Urme iznenađenja: 5 urmi napuniti bademima, orasima ili kikirikijem.

Tvoj magični zagrljaj: 40g ovsene kaše i 2/3 šolje vrele vode ili mleka pustiti da proključa 1 minut uz stalno mešanje, 1-2 kašičica meda. Dodati po želji cimet ili sveže šumsko voće.

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LITTLE SECRETS OF BEAUTY

Each of us experiences stress in a different way, in “our own way”. Yet what most of us do is seek comfort in food. In order to avoid overweight after the stress, we have to be careful.

FOOD THAT HELPS YOU FIGHT WITH STRESS AND HOW NOT TO GAIN WEIGHT FROM THE STRESS PERIOD?

The increased amount of stress we all feel these days, when most of us stay home all day and when everything in our kitchen is at our fingertips, results in eating more carbohydrates and our favorite food – “comfort food”. But before we reach for pastas and sweets, let’s pause for a moment and think about a different approach.

We all know the hormone serotonin that our brain produces, which is responsible for happiness and good mood. But contrary to what the myth tells us, a great deal of research on this topic concludes that carbohydrates and sweets do not necessarily affect the level of serotonin in the body. The sense of satisfaction that carbohydrates and sweets bring to us is largely derived from the fact that they are delicious and have a great texture. What is important to know is that such a sense of satisfaction is extremely short-lived, while the long-term effects of that experience can result in unintended consequences such as overweight and feeling guilty or remorseful.

Serotonin is made from a substance called tryptophan – an amino acid that is found in low percentages in sweets, and is found more in other types of foods such as white cheese, peanuts, bananas, oranges, humus, sweet potato and oatmeal.

Foods that we should consume in stressful moments are foods that are rich in calcium (Ca) and magnesium (Mg) that have the effect of reducing muscle tension, help muscle relaxation, such as milk and dairy products, nuts, almonds and legumes. Foods rich in calcium (Ca) are dairy products, especially yellow cheeses and ricotta. Calcium (Ca) is also found in green vegetables such as broccoli. Foods rich in magnesium (Mg) are bananas, oatmeal and almonds. In order to maintain a balanced diet, it is advisable for us to have an organized menu for each day and to have adequate intake of protein and vitamins, and may include up to 3 snacks per day.

A little tip:

You can keep a daily dairy of the food you consume during the day. This activity can give you a sense of control over what you eat.

Our recommendation:

Granola Fun: half a glass of yogurt with two tablespoons of granola, one smaller banana and up to two teaspoons of honey. Mix and enjoy without a bit of conscience!

Surprise of date palm fruit: fill 5 date palm fruits with almonds, nuts or peanuts.

Your magic hug: 40g of oatmeal and 2/3 cup of hot water or milk boil for 1 minute while constantly stirring, 1-2 teaspoons of honey. Add cinnamon or fresh forest fruit if desired.