{"id":230952,"date":"2020-07-28T11:45:06","date_gmt":"2020-07-28T10:45:06","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/7-patiekalai-kuriuos-valgo-laimingi-zmones\/"},"modified":"2020-07-28T11:45:06","modified_gmt":"2020-07-28T10:45:06","slug":"7-patiekalai-kuriuos-valgo-laimingi-zmones","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lt-lt\/7-patiekalai-kuriuos-valgo-laimingi-zmones\/","title":{"rendered":"7 patiekalai, kuriuos valgo laimingi \u017emon\u0117s"},"content":{"rendered":"\n

Virginia Woolf yra pasakiusi, kad \u201enegali gerai m\u0105styti, gerai myl\u0117ti, gerai miegoti, jei gerai nevalgai.\u201c Maistas turi ne\u012ftik\u0117tin\u0105 gali\u0105 priversti mus jaustis gerai. Maistas gali padaryti mus laimingus. Tai n\u0117ra tik skonio ir geros savijautos veiksnys. Maiste yra mikroelement\u0173, galin\u010di\u0173 paveikti tai, kaip funkcionuoja m\u016bs\u0173 k\u016bnai ir smegenys. Food and Mood projekto apklausa, kuriai vadovavo psichin\u0117s sveikatos labdaros fondas Mind, nustat\u0117, kad apie 90% \u017emoni\u0173 jaut\u0117, kad pakeitus mityb\u0105 \u017eenkliai pager\u0117jo j\u0173 psichin\u0117 sveikata. Taigi, kokius maisto patiekalus renkasi laimingi \u017emon\u0117s?\n<\/p>\n\n\n\n

Juodas \u0161okoladas<\/h2>\n\n\n\n

\u017dinote t\u0105 reklam\u0105, kurioje moteris i\u0161silydo i\u0161 malonumo, atsikandusi pirm\u0105j\u012f trap\u0173 \u0161okolado k\u0105sn\u012f? Pasirodo, kad tai n\u0117ra tokia nereali id\u0117ja. \u0160okolade, o ypa\u010d intensyviame ir turin\u010diame daug kakavos juodajame \u0161okolade, yra smegen\u0173 palaimos molekul\u0117 anandamidas. Anandamidas yra cheminis perne\u0161\u0117jas (neurotransmiteris), gaminamas smegenyse, ir veikia laikinai u\u017eblokuodamas \u201eblogus\u201c jausmus, tokius kaip skausmas ar depresija. Trumpai tariant, \u0161okoladas yra laimingas maistas! <\/p>\n\n\n\n

I\u0161 ties\u0173, anandamidas veikia pana\u0161iai \u012f marichuan\u0105, bet tyr\u0117jai mus patikino, kad \u0161okolado atveju kalbame apie ka\u017ek\u0105 \u201elabai labai labai labai \u0161velnesnio nei apsvaigimas\u201c. Geros savijautos \u0161okolado faktorius yra sustiprintas dviej\u0173 magi\u0161k\u0173 ingredient\u0173, sul\u0117tinan\u010di\u0173 nat\u016bral\u0173 anandamido skilim\u0105 ir leid\u017eian\u010di\u0173 jam kauptis smegenyse. Jei pasiimsite \u0161okolado, kai gyvenimas darosi sunkus, manykite, kad tai yra vaistai sau, o ne tiesiog nuolaid\u017eiavimas sau! M\u0117gavimasis keliais gabal\u0117liais (~40 g) juodo \u0161okolado gali suma\u017einti streso hormono lyg\u012f. Tai yra tikrasis komforti\u0161kas valgymas! (1, 2, 3) <\/p>\n\n\n

\n
\"\u012eprastame<\/figure>\n<\/div>\n\n\n

Jogurtas<\/h2>\n\n\n\n

\u012eprastame ar graiki\u0161kame jogurte yra begal\u0117 ger\u0173j\u0173 bakterij\u0173, \u201egerie\u010di\u0173\u201c, padengian\u010di\u0173 \u017earnyn\u0105, \u0161itaip padedan\u010di\u0173 i\u0161laikyti sveik\u0105 vir\u0161kinim\u0105 ir skaidul\u0173 m\u016bs\u0173 maiste skaidym\u0105. Vistik, tyrimai parod\u0117, kad ger\u0173j\u0173 bakterij\u0173 \u012ftaka nesibaigia \u017earnyne. \u017darnyno disbalanso bakterija taip pat siejama su psichiniais sveikatos sutrikimais, tokiais kaip depresija ir nerimas. \u0160\u012f fenomen\u0105 gal\u0117t\u0173 paai\u0161kinti serotoninas – neurotransmiteris, kur\u012f d\u0117l svarbaus jo vaidmens palaikant nuotaik\u0105, da\u017enai vadina \u201elaim\u0117s bakterija\u201c. <\/p>\n\n\n\n

Kad apie 95% k\u016bno serotonino pagamina \u017earnyno bakterijos! Valgykite jogurt\u0105 su gyvosiomis kult\u016bromis, kad palaikytum\u0117te auk\u0161t\u0105 serotonino lyg\u012f, o papildomi baltymais pad\u0117s palaikyti stabilius cukraus lyg\u012f kraujyje, energij\u0105 ir emocijas. (4, 5)<\/p>\n\n\n\n

Riebi \u017euvis<\/h2>\n\n\n\n

\u017duvis, o ypa\u010d riebios jos r\u016b\u0161ys, turi daug omega 3 riebal\u0173 r\u016bg\u0161\u010di\u0173. Skumbr\u0117, silk\u0117, la\u0161i\u0161a, sardin\u0117s, tunas ir krabas padidins j\u016bs\u0173 omega 3 suvartojim\u0105, tad paeksperimentuokite su \u0161vie\u017eiomis, \u0161aldytomis ar konservuotomis j\u0173 versijomis. <\/p>\n\n\n\n

Omega 3 riebal\u0173 riebal\u0173 r\u016bg\u0161tys yra labai naudingos sveikatai: jos ma\u017eina cholesterolio lyg\u012f, apsaugo nuo \u0161irdies lig\u0173, diabeto ir v\u0117\u017eio. \u017dinoma, vien buvimas sveikais nepadarys j\u016bs\u0173 laiming\u0173. Omega 3 riebal\u0173 r\u016bg\u0161tys taip pat gali paskatinti smegen\u0173 kraujotak\u0105 ir palaikyti auk\u0161tus dopamino lygius, o tai gali pagerinti nuotaik\u0105 ir kognityvin\u0119 (pa\u017einimo) funkcij\u0105. I\u0161 ties\u0173, Brain Behavior and Immunity studija nustat\u0117, kad studentai, vartojantys omega 3 papildus tur\u0117jo net 20% ma\u017eiau nerimo simptom\u0173. Ma\u017eo omega 3 kiekio suvartojimas yra siejamas su depresijos simptomais ir netgi gali b\u016bti siejamas su padid\u0117jusia senesni\u0173 \u017emoni\u0173 savi\u017eudyb\u0117s rizika. Siekdami u\u017ekirsti keli\u0105 depresijai ar su ja kovoti, pabandykite suvartoti daugiau \u017euvies arba i\u0161bandykite omega 3 maisto papild\u0105<\/a><\/strong>. (6, 7) <\/p>\n\n\n\n

Bananai<\/h2>\n\n\n\n

Bananai yra gerai \u017einomi kaip depresij\u0105 ma\u017einantis supermaistas, nes juose yra labai daug l-triptofano –  \u201elaim\u0117s\u201c chemikalo serotonino pirmtako. L-triptofanas yra b\u016btina amino r\u016bg\u0161tis (kurios k\u016bnas negali pagaminti pakankamai, tad ji turi b\u016bti gaunama su maistu), kuri smegenyse gali b\u016bti paver\u010diama \u012f serotonin\u0105. Deja, tik 1% triptofano i\u0161 m\u016bs\u0173 maisto pasiekia smegenis, tad net jei kiekvien\u0105 ryt\u0105 \u012f savo granol\u0105 \u012fpjaustysite banan\u0173, nerei\u0161kia, kad nutiks stebuklas. (8) Visgi, kalbant apie neurotransmiterius, svarbios visos pastangos, tad j\u016bs\u0173 kasdien suvalgomas bananas tikrai gali jums pad\u0117ti! <\/p>\n\n\n\n

Bananuose taip pat gausu vitamino B6, kuris gali palengvinti nerim\u0105 ir stres\u0105. B\u016btent prinokusiuose bananuose yra daug amino r\u016bg\u0161ties tirozino, kuris gali b\u016bti paver\u010diamas \u012f dopamin\u0105, neurotransmiter\u012f, padedant\u012f mums jausti malonum\u0105 ir i\u0161likti motyvuotais. (9, 10) <\/p>\n\n\n

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

Karis<\/h2>\n\n\n\n

\nNor\u0117tum\u0117te ka\u017eko a\u0161tresnio? Vienas \u017eemiausi\u0173 Alzheimerio ligos lygi\u0173 pasaulyje yra Indijoje, o taip gali b\u016bti d\u0117l tiek daug ciber\u017eol\u0117s ind\u0173 virtuv\u0117je! Ciber\u017eol\u0117 yra ne tik ingredientas, suteikiantis kariui jo i\u0161skirtin\u0119 spalv\u0105, bet ir prieskonis, itin svarbus smegen\u0173 sveikatai. Ciber\u017eol\u0117je yra daugyb\u0117 kurkumino – junginio, galin\u010dio padidinti neurotropinio faktoriaus (BDNF) lyg\u012f, kuris gali apsaugoti tiek nuo demencijos, tiek nuo depresijos. Taigi, reguliariai valgomas vindaloo tro\u0161kinys tikrai gali suteikti gyvenimui daugiau skonio! (11)\n<\/p>\n\n\n\n

Kava<\/h2>\n\n\n\n

A\u0161 esu visi\u0161ka niurzga be savo rytinio puodelio juodos kavos. Gera naujiena – tyrimai patvirtina, kad tai n\u0117ra tik blogas mano elgesys, tai – mokslas! Kava paveikia daug chemini\u0173 perne\u0161\u0117j\u0173, padedan\u010di\u0173 kontroliuoti j\u016bs\u0173 nuotaik\u0105. Taigi j\u016bs nei\u0161sigalvojate – ta latte i\u0161 ties\u0173 gali pataisyti j\u016bs\u0173 savijaut\u0105. <\/p>\n\n\n\n

Kofeinas blokuoja adenozino receptorius, o tai suteikia jums energijos sm\u016bg\u012f ir panaikina mieguistum\u0105. Tai taip pat padidina dopamino ir serotonino lygius, padeda jums jaustis laimingesniais, tikslesniais ir budresniais. Tyrimai taip pat rodo, kad kava paskatina BDNF i\u0161laisvinim\u0105, sukuriant\u012f daugiau neuron\u0173, leid\u017eian\u010di\u0173 smegenims b\u016bti sveikesn\u0117ms ir net suma\u017einant\u012f depresijos simptomus. (12) <\/p>\n\n\n\n

Gervuog\u0117s<\/h2>\n\n\n\n

Jau tuoj prasid\u0117s gervuogi\u0173 sezonas ir gyvatvor\u0117s apsunks nuo uog\u0173, tad pasiruo\u0161kite nemokam\u0173 gamtos antidepresant\u0173 dozei! Visas skirtumas yra violetiniame gervuogi\u0173 pigmente. Antocianinai, med\u017eiagos, suteikian\u010dios gervuog\u0117ms ir m\u0117lyn\u0117ms j\u0173 i\u0161skirtin\u0119 spalv\u0105, yra antioksidantai, i\u0161valantys kenksmingus ir v\u0117\u017e\u012f sukelian\u010dius laisvuosius radikalus, ir taip pat gali pad\u0117ti j\u016bs\u0173 smegenims gaminti dopamin\u0105. Suma\u017e\u0117j\u0119 dopamino lygiai gali paskatinti depresij\u0105, tad pasim\u0117gaukite uogomis geresnei nuotaikai. (10) Sveikas maistas yra laimingas maistas! <\/p>\n\n\n\n

\u0160altini\u0173 s\u0105ra\u0161as: <\/strong><\/p>\n\n\n\n

    \n
  1. Brain cannabinoids in chocolate E. di Tomaso, M. Beltramo, D. Piomelli, Nature, 382, 677-8 (1996)<\/li>\n\n\n\n
  2. Chocolate may mimic marijuana in brain. Chemical and Engineering News 74, 31 (1996).<\/li>\n\n\n\n
  3. Researchers say chocolate triggers feel-good chemicals (CNN, Linda Ciampa),\u00a0 CNN, Feb. 14, 1996.<\/li>\n\n\n\n
  4. That gut feeling. Dr. Siri Carpenter American Psychological Association. September 2012, Vol 43, No. 8<\/li>\n\n\n\n
  5. Gut emotions \u2013 mechanisms of action of probiotics as novel therapeutic targets for depression and anxiety disorders.( CNS Neurol Disord Drug Targets. 2014;13(10):1770-86) Slyepchenko A, Carvalho AF, Cha DS, Kasper S, McIntyre RS1.<\/li>\n\n\n\n
  6. Effect of fish-oil supplementation on mental well-being in older subjects: a randomized, double-blind, placebo-controlled trial (American Journal for Clinical Nutrition 2008) Ondine van de Rest, Johanna M Geleijnse, Frans J Kok, Wija A van Staveren, Willibrord H Hoefnagels, Aartjan TF Beekman, and Lisette CPGM de Groot<\/li>\n\n\n\n
  7. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial.(Brain Behav Immun. 2011 Nov;25(8):1725-34. doi:10.1016) Kiecolt-Glaser JK1, Belury MA, Andridge R, Malarkey WB, Glaser R.<\/li>\n\n\n\n
  8. Richard, D. M., Dawes, M. A., Mathias, C. W., Acheson, A., Hill-Kapturczak, N., & Dougherty, D. M. (2009). L-Tryptophan: Basic Metabolic Functions, Behavioral Research and Therapeutic Indications.\u00a0International journal of tryptophan research : IJTR<\/i>,\u00a02<\/i>, 45\u201360. https:\/\/doi.org\/10.4137\/ijtr.s2129<\/li>\n\n\n\n
  9. http:\/\/neuro.psychiatryonline.org\/doi\/pdf\/10.1176\/jnp.2010.22.4.451.e25<\/a><\/li>\n\n\n\n
  10. The role of dopamine in mood disorders. Diehl DJ, Gershon S. Compr Psychiatry. 1992 Mar-Apr;33(2):115- 20.<\/li>\n\n\n\n
  11. Critical Examination of Studies on Curcumin for Depression (J Clin Psychiatry 2014;75(10):e1110\u2013e1112) Chittaranjan Andrade, MD<\/li>\n\n\n\n
  12. http:\/\/worldofcaffeine.com\/caffeine-and-neurotransmitters\/<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Virginia Woolf yra pasakiusi, kad \u201enegali gerai m\u0105styti, gerai myl\u0117ti, gerai miegoti, jei gerai nevalgai.\u201c Maistas turi ne\u012ftik\u0117tin\u0105 gali\u0105 priversti mus jaustis gerai. Maistas gali padaryti mus laimingus. Tai n\u0117ra tik skonio ir geros savijautos veiksnys. Maiste yra mikroelement\u0173, galin\u010di\u0173 paveikti tai, kaip funkcionuoja m\u016bs\u0173 k\u016bnai ir smegenys. Food and Mood projekto apklausa, kuriai vadovavo…<\/p>\n","protected":false},"author":2,"featured_media":132210,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[3015],"tags":[],"coauthors":[],"class_list":["post-230952","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mityba"],"taxonomy_info":{"category":[{"value":3015,"label":"Mityba"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2016\/09\/7-foods-that-happy-people-eat-03-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/lt-lt\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":3015,"name":"Mityba","slug":"mityba","term_group":0,"term_taxonomy_id":3015,"taxonomy":"category","description":"","parent":0,"count":45,"filter":"raw","cat_ID":3015,"category_count":45,"category_description":"","cat_name":"Mityba","category_nicename":"mityba","category_parent":0}],"tag_info":false,"wpml":{"language":"lt-lt","is_original":false,"original_post_id":132208,"translations":{"bg-bg":{"id":225596,"language":"bg-bg","is_original":false},"cs-cz":{"id":218932,"language":"cs-cz","is_original":false},"da-dk":{"id":222317,"language":"da-dk","is_original":false},"de-at":{"id":215084,"language":"de-at","is_original":false},"de-de":{"id":2986,"language":"de-de","is_original":false},"el-cy":{"id":229576,"language":"el-cy","is_original":false},"el-gr":{"id":228138,"language":"el-gr","is_original":false},"en-gb":{"id":132208,"language":"en-gb","is_original":true},"en-ie":{"id":166803,"language":"en-ie","is_original":false},"en-mt":{"id":166264,"language":"en-mt","is_original":false},"es-es":{"id":4304,"language":"es-es","is_original":false},"fi-fi":{"id":238296,"language":"fi-fi","is_original":false},"fr-fr":{"id":3947,"language":"fr-fr","is_original":false},"fr-lu":{"id":221629,"language":"fr-lu","is_original":false},"hu-hu":{"id":225134,"language":"hu-hu","is_original":false},"it-it":{"id":4809,"language":"it-it","is_original":false},"lt-lt":{"id":230952,"language":"lt-lt","is_original":false},"nl-be":{"id":217869,"language":"nl-be","is_original":false},"nl-nl":{"id":182863,"language":"nl-nl","is_original":false},"pl-pl":{"id":183405,"language":"pl-pl","is_original":false},"pt-pt":{"id":167551,"language":"pt-pt","is_original":false},"ro-ro":{"id":237408,"language":"ro-ro","is_original":false},"sl-si":{"id":238866,"language":"sl-si","is_original":false},"sv-se":{"id":223260,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/posts\/230952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/comments?post=230952"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/posts\/230952\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/media\/132210"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/media?parent=230952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/categories?post=230952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/tags?post=230952"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lt-lt\/wp-json\/wp\/v2\/coauthors?post=230952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}