{"id":230521,"date":"2020-06-12T10:20:05","date_gmt":"2020-06-12T09:20:05","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/7-edieni-kadus-ed-laimigi-cilveki\/"},"modified":"2020-06-12T10:20:05","modified_gmt":"2020-06-12T09:20:05","slug":"7-edieni-kadus-ed-laimigi-cilveki","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/7-edieni-kadus-ed-laimigi-cilveki\/","title":{"rendered":"7 \u0112dieni, K\u0101dus \u0112d Laim\u012bgi Cilv\u0113ki"},"content":{"rendered":" \r\n\r\nVird\u017e\u012bnija Vulfa ir teikusi: \u201cneviens nesp\u0113j labi dom\u0101t, labi m\u012bl\u0113t, labi gul\u0113t, ja tas nav labi pa\u0113dis.\u201d \u0112dienam piem\u012bt neticama kapacit\u0101te uzlabot m\u016bsu labsaj\u016btu. \u0112diens var m\u016bs padar\u012bt laim\u012bgus. Runa nav tikai par gar\u0161u un s\u0101ta saj\u016btu. \u0112diens satur mikrouzturvielas, kuras var ietekm\u0113t to, k\u0101 funkcion\u0113 m\u016bsu \u0137ermenis un smadzenes. Labdar\u012bbas organiz\u0101cijas Mind vad\u012bt\u0101 \u0112diena un Garst\u0101vok\u013ca projekta r\u012bkot\u0101 aptauja demonstr\u0113, ka aptuveni 90% cilv\u0113ku iev\u0113rojami uzlaboja savas gar\u012bg\u0101s vesel\u012bbas st\u0101vokli, veicot izmai\u0146as sav\u0101 di\u0113t\u0101. T\u0101tad, ar k\u0101diem \u0113dieniem stiprin\u0101s laim\u012bgi cilv\u0113ki?<\/span>\r\n

Tum\u0161\u0101 \u0160okol\u0101de<\/b><\/h2>\r\nJ\u016bs zin\u0101t to rekl\u0101mu, kur\u0101 sieviete izk\u016bst sv\u0113tlaimes pe\u013c\u0137\u0113, p\u0113c pirm\u0101 krauk\u0161\u0137\u012bg\u0101 \u0161okol\u0101des kumosa? K\u0101 izr\u0101d\u0101s, tas nav nemaz tik t\u0101lu no paties\u012bbas. \u0160okol\u0101d\u0113, it \u012bpa\u0161i tum\u0161\u0101kaj\u0101s, intens\u012bv\u0101kaj\u0101s un ar kako bag\u0101t\u0101kaj\u0101s \u0161\u0137irn\u0113s, ir atrodama sv\u0113tlaimes molekula anandam\u012bds.\u00a0 B\u016bdams smadze\u0146u \u0137\u012bmiskais v\u0113stnesis (neirotransmiters), anandam\u012bds uz laiku blo\u0137\u0113 \u201cslikt\u0101s\u201d saj\u016btas, k\u0101 s\u0101pes un depresiju. \u012as\u0101k sakot, \u0161okol\u0101de ir lam\u012bgs \u0113diens!<\/span>\r\n\r\nPaties\u012bb\u0101 anandam\u012bds iedarbojas l\u012bdz\u012bg\u0101 veid\u0101 k\u0101 marihu\u0101na, bet p\u0113tnieki mierina, ka runa ir par kaut ko daudz, \u201cdaudz, daudz m\u0113ren\u0101ku par reibumu\u201d. \u0160okol\u0101des labsaj\u016btas faktoru uzlabo v\u0113l divas ma\u0123iskas sast\u0101vda\u013cas, kuras pal\u0113lina dab\u012bg\u0101 anandam\u012bda sadal\u012b\u0161anos, \u013caujot tam uzkr\u0101ties smadzen\u0113s. Ja sniedzaties p\u0113c \u0161okol\u0101des, kad jums ir dr\u016bms pr\u0101ts, variet uzskat\u012bt to par pa\u0161\u0101rst\u0113\u0161anos, nevis na\u0161\u0137\u0113\u0161anos! Izbaudot vien 15-30g \u0161okol\u0101des, j\u016bsu stresu izraiso\u0161o hormonu l\u012bme\u0146i iev\u0113rojami krit\u012bsies. T\u0101 ir laimes \u0113diena defin\u012bcija! (1,2,3)<\/span>\r\n\r\n\"Jogurta\r\n

Jogurts<\/b><\/h2>\r\nDz\u012bvo kult\u016bru vai grie\u0137u jogurts ir pieb\u0101zts ar brobiotik\u0101m, \u201clabaj\u0101m\u201d bakt\u0113rij\u0101m, kas p\u0101rkl\u0101j m\u016bsu zarnas, saglab\u0101 vesel\u012bgu gremo\u0161anu un sadala \u0161\u0137iedras m\u016bsu \u0113dien\u0101. Tom\u0113r, p\u0113t\u012bjumos ir pier\u0101d\u012bts, ka probiotiku ietekme sniedzas krietni t\u0101l\u0101k par m\u016bsu gremo\u0161anas sist\u0113mu. Paties\u012bb\u0101, zarnu bakt\u0113riju disbalanss tiek saist\u012bts ar t\u0101diem gar\u012bg\u0101s vesel\u012bbas trauc\u0113jumiem, k\u0101 depresija un trauksmes saj\u016bta.<\/span>\r\n\r\n\u0160is fenomen\u0101 lomu var\u0113u sp\u0113l\u0113t serotonins, neirotransmiters, kas bie\u017ei tiek saukts par \u201claimes molekulu\u201d, d\u0113\u013c t\u0101 vit\u0101l\u0101s lomas laba garst\u0101vok\u013ca uztur\u0113\u0161an\u0101. Daudzi cilv\u0113ki zina, ka popul\u0101ri antidepresanti, ka Prozac un Celexa paaugstina serotonina l\u012bmeni smadzen\u0113s, bet daudz maz\u0101k zin\u0101ms fakts ir tas, ka aptuveni 95% \u0137erme\u0146a serotoninu sara\u017eo m\u016bsu zarnu bakt\u0113rijas! Saglab\u0101jiet savus seratonina l\u012bme\u0146us augstus, \u0113dot jogurtu ar akt\u012bvaj\u0101m kult\u016br\u0101m. Tie ir ar\u012b labs prote\u012bna avots, kas pal\u012bdz\u0113s saglab\u0101t j\u016bsu asni\u0146u cukura l\u012bme\u0146us, ener\u0123iju un emocion\u0101lo stabilit\u0101ti. (4,5)<\/span>\r\n

Treknas Zivis<\/b><\/h2>\r\nZivis, \u012bpa\u0161i trekn\u0101s \u0161\u0137irnes, ir bag\u0101t\u012bgi omega-3 tauksk\u0101bju avoti. Makreles, sil\u0137es, la\u0161i, sard\u012bnes, tun\u010di un krabji ir lieliski omega-3 tauksk\u0101bju avoti, t\u0101d\u0113\u013c eksperment\u0113jiet ar svaig\u0101m, sald\u0113t\u0101m, vai konserv\u0113t\u0101m ziv\u012bm.\u00a0<\/span>\r\n\r\nOmega-3 tauksk\u0101bes pied\u0101v\u0101 pla\u0161u kl\u0101stu vesel\u012bbas ieguvumu, ieskaitot holester\u012bna l\u012bme\u0146u pazemin\u0101\u0161anu un samazin\u0101tu sirds slim\u012bbu, diab\u0113ta un v\u0113\u017ea risku. Protams, j\u016bs b\u016bsiet laim\u012bg\u0101ki netikai t\u0101p\u0113c vien, ka uzlabosiet savu vesel\u012bbu. Omega-3 tauksk\u0101bes var ar\u012b uzlabot asinsriti uz j\u016bsu smadzen\u0113m un saglab\u0101t augstus dopam\u012bna l\u012bme\u0146us, kas, savuk\u0101rt, var uzlabot j\u016bsu garst\u0101vokli un kognit\u012bv\u0101s funkcijas. Paties\u012bb\u0101, Smadze\u0146u Uzved\u012bbas un Imunit\u0101tes p\u0113t\u012bjums pier\u0101d\u012bja, ka studenti, kuri lietoja omega-3 uztura bag\u0101tin\u0101t\u0101jus, piedz\u012bvoja negaid\u012btu 20 procentu trauksmes saj\u016btas simptomu samazin\u0101jumu. Nepietiekami omega-3 l\u012bme\u0146i tiek saist\u012bti ar depresijas simptomiem un var\u0113tu pat b\u016bt saist\u012bti ar paaugsti\u0101tu pa\u0161n\u0101v\u012bbas risku vec\u0101ka gadu g\u0101juma cilv\u0113kiem. Lai izvair\u012btos no depresijas, m\u0113\u0123iniet paaugstin\u0101t zivju \u0113dienu daudzumu j\u016bsu di\u0113t\u0101, vai ar\u012b s\u0101ciet lietot <\/span>omega 3 uztura bag\u0101tin\u0101t\u0101ju<\/span><\/a>. (6,7)<\/span>\r\n

Ban\u0101ni<\/b><\/h2>\r\nBan\u0101ni ir paz\u012bstami k\u0101 depresiju izn\u012bcino\u0161s super\u0113diens, pateicoties augstajiem L-triptof\u0101na l\u012bme\u0146iem, kas ir prekursors \u201claim\u012bgajai\u201d vielai serotinam. L-triptof\u0101ns, sav\u0101 b\u016bt\u012bb\u0101, ir v\u0113rt\u012bga aminosk\u0101be (tas noz\u012bm\u0113, ka \u0137ermenis to nesp\u0113j sara\u017eot nepiecie\u0161amajos daudzumos un to ir j\u0101ieg\u016bst caur \u0113dienu), kas var tikt p\u0101rveidota serotonin\u0101 m\u016bsu smadzen\u0113s. Diem\u017e\u0113l, tikai aptuveni 1 procents triptof\u0101na, kuru uz\u0146emam caur \u0113dienu, nok\u013c\u016bst smadzen\u0113s, t\u0101d\u0113\u013c, vien ar ban\u0101nu \u0161\u0137\u0113l\u012b\u0161u pievieno\u0161ana putrai katru r\u012btu, b\u016bs par maz. (8) Bet katra druska pal\u012bdz neirotransmiteriem, t\u0101d\u0113\u013c j\u016bsu dieni\u0161\u0137ais ban\u0101ns noteikti var pal\u012bdz\u0113t jums pasmaid\u012bt!<\/span>\r\n\r\nBan\u0101ni ir ar\u012b pieb\u0101zti ar vitam\u012bnu B6, kas var atvieglot trauksmes saj\u016btu un samazin\u0101t stresa l\u012bme\u0146us. Sul\u012bgi ban\u0101ni ir \u012bpa\u0161i bag\u0101ti ar aminosk\u0101bi tiroz\u012bnu, kas var p\u0101rveidoties dopam\u012bn\u0101, neirotransmiteru, kas \u013cauj mums izjust baudu un saglab\u0101 m\u016bs ambiciozus un motiv\u0113tus. (9,10)<\/span>\r\n\r\n\"Vistas\r\n

Karijs<\/b><\/h2>\r\nV\u0113laties ko pikant\u0101ku? Indij\u0101 ir viens no zem\u0101kajiem Alcheimera slim\u012bbas l\u012bme\u0146iem pasaul\u0113 un tas var\u0113tu b\u016bt saist\u012bts ar visu to kurkumu, kas atrodams indie\u0161u virtuv\u0113s. Kurkuma, sast\u0101vda\u013ca, kas karijam pie\u0161\u0137ir tam rakstur\u012bgo kr\u0101su, t\u0101pat sp\u0113l\u0113 svar\u012bgu lomu m\u016bsu smadze\u0146u vesel\u012bb\u0101. Kurkuma ir pieb\u0101zta ar kurkum\u012bnu, savienojumu, kas paaugstina Smadze\u0146u Atvasin\u0101to Neirotrofisko Faktoru (SANF), kas var samazin\u0101t gan depresijas, gan demences risku. T\u0101d\u0113\u013c regul\u0101rs vindal\u016b patie\u0161\u0101m var\u0113tu pie\u0161\u0137irt j\u016bsu dz\u012bvei gar\u0161u! (11)<\/span>\r\n\r\n[banner id=”68291″]\r\n

Kafija<\/b><\/h2>\r\nEs esmu piln\u012bgs \u012bg\u0146a, pirms esmu izdz\u0113ris savu ikr\u012bta amarikano. Lab\u0101s zi\u0146as ir t\u0101das, ka p\u0113t\u012bjumos ir pier\u0101d\u012bts, ka t\u0101 nav tikai mana slikt\u0101 uzved\u012bba, t\u0101 ir zin\u0101tne! Kafija iedarbojas uz vair\u0101kiem \u0137\u012bmiskajiem v\u0113stne\u0161iem, kas pal\u012bdz kontrol\u0113t m\u016bsu garst\u0101vokli. T\u0101d\u0113\u013c t\u0101 nav j\u016bsu izt\u0113le vien, ja jums \u0161\u0137iet, ka tas\u012bte lattes uzlaboja j\u016bsu pa\u0161saj\u016btu.\u00a0<\/span>\r\n\r\nKofe\u012bns blo\u0137\u0113 adenoz\u012bna receptorus, d\u0101v\u0101jot jums ener\u0123ijas pie\u0161prici un apturot miegain\u012bbu. Tas ar\u012b paaugstina dopam\u012bna un serotonina l\u012bme\u0146us, \u013caujot jums justies laim\u012bg\u0101kiem, modr\u0101kiem un attap\u012bg\u0101kiem. T\u0101pat p\u0113t\u012bjumos ir pier\u0101d\u012bts, ka kafija iedarbina SANF ra\u017eo\u0161anu, radot vair\u0101k neironu, uzlabojot smadze\u0146u vesel\u012bbu un pat atvieglojot depresijas simptomus. (12)<\/span>\r\n

Kazenes<\/b><\/h2>\r\nKaze\u0146u sezona tuvojas un kr\u016bmi dr\u012bz b\u016bs pilni og\u0101m, t\u0101d\u0113\u013c nepalaidiet gar\u0101m iesp\u0113ju sagr\u0101bties p\u0113c iesp\u0113jas vair\u0101k lab\u0101k\u0101 bezmaksas antidepresanta, k\u0101ds dab\u0101 ir pieejams! Violetais pigments, k\u0101ds ir atrodams kazen\u0113s, ir tas, kas dara visu darbu. Antocian\u012bni, viela, kas pie\u0161\u0137ir\u00a0 kazen\u0113m t\u0101m rakstur\u012bgo kr\u0101su, ir antioksidanti, kas uzv\u0101c b\u012bstamos, v\u0113zi izraiso\u0161os br\u012bvos radik\u0101\u013cus un t\u0101pat pal\u012bdz j\u016bsu smadzen\u0113m ra\u017eot dopam\u012bnu. Nepietiekami dopam\u012bna l\u012bme\u0146i var izrais\u012bt depresiju, t\u0101d\u0113\u013c pie\u0113dieties ar og\u0101m, lai uzlabotu garst\u0101vokli. (10) Vesel\u012bgs \u0113diens ir \u0113diens laimei!<\/span>\r\n\r\nAtsauces:<\/strong>\r\n
    \r\n \t
  1. Brain cannabinoids in chocolate E. di Tomaso, M. Beltramo, D. Piomelli, Nature, 382, 677-8 (1996)<\/span><\/li>\r\n \t
  2. Chocolate may mimic marijuana in brain. Chemical and Engineering News 74, 31 (1996).<\/span><\/li>\r\n \t
  3. Researchers say chocolate triggers feel-good chemicals (CNN, Linda Ciampa),\u00a0 CNN, Feb. 14, 1996.<\/span><\/li>\r\n \t
  4. That gut feeling. Dr. Siri Carpenter American Psychological Association. September 2012, Vol 43, No. 8<\/span><\/li>\r\n \t
  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.<\/span><\/li>\r\n \t
  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<\/span><\/li>\r\n \t
  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.<\/span><\/li>\r\n \t
  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. <\/span>International journal of tryptophan research : IJTR<\/span><\/i>, <\/span>2<\/span><\/i>, 45\u201360. https:\/\/doi.org\/10.4137\/ijtr.s2129<\/span><\/li>\r\n \t
  9. http:\/\/neuro.psychiatryonline.org\/doi\/pdf\/10.1176\/jnp.2010.22.4.451.e25<\/span><\/a><\/li>\r\n \t
  10. The role of dopamine in mood disorders. Diehl DJ, Gershon S. Compr Psychiatry. 1992 Mar-Apr;33(2):115- 20.<\/span><\/li>\r\n \t
  11. Critical Examination of Studies on Curcumin for Depression (J Clin Psychiatry 2014;75(10):e1110\u2013e1112) Chittaranjan Andrade, MD<\/span><\/li>\r\n<\/ol>\r\n12. <\/span>http:\/\/worldofcaffeine.com\/caffeine-and-neurotransmitters\/<\/span><\/a>","protected":false},"excerpt":{"rendered":"

      Vird\u017e\u012bnija Vulfa ir teikusi: \u201cneviens nesp\u0113j labi dom\u0101t, labi m\u012bl\u0113t, labi gul\u0113t, ja tas nav labi pa\u0113dis.\u201d \u0112dienam piem\u012bt neticama kapacit\u0101te uzlabot m\u016bsu labsaj\u016btu. \u0112diens var m\u016bs padar\u012bt laim\u012bgus. Runa nav tikai par gar\u0161u un s\u0101ta saj\u016btu. \u0112diens satur mikrouzturvielas, kuras var ietekm\u0113t to, k\u0101 funkcion\u0113 m\u016bsu \u0137ermenis un smadzenes. Labdar\u012bbas organiz\u0101cijas Mind vad\u012bt\u0101…<\/p>\n","protected":false},"author":2,"featured_media":153097,"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":[2958],"tags":[2994],"coauthors":[],"class_list":["post-230521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uzturs","tag-omega-3"],"taxonomy_info":{"category":[{"value":2958,"label":"Uzturs"}],"post_tag":[{"value":2994,"label":"Omega-3"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/7-alimentos-que-come-la-gente-feliz-01-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2958,"name":"Uzturs","slug":"uzturs","term_group":0,"term_taxonomy_id":2958,"taxonomy":"category","description":"","parent":0,"count":42,"filter":"raw","cat_ID":2958,"category_count":42,"category_description":"","cat_name":"Uzturs","category_nicename":"uzturs","category_parent":0}],"tag_info":[{"term_id":2994,"name":"Omega-3","slug":"omega-3","term_group":0,"term_taxonomy_id":2994,"taxonomy":"post_tag","description":"","parent":0,"count":5,"filter":"raw"}],"wpml":{"language":"lv-lv","is_original":true,"original_post_id":230521,"translations":{"lv-lv":{"id":230521,"language":"lv-lv","is_original":true}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts\/230521","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/comments?post=230521"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts\/230521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/media\/153097"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/media?parent=230521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/categories?post=230521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/tags?post=230521"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/coauthors?post=230521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}