{"id":237408,"date":"2020-03-18T23:43:08","date_gmt":"2020-03-18T23:43:08","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/7-mancaruri-fericite\/"},"modified":"2020-03-18T23:43:08","modified_gmt":"2020-03-18T23:43:08","slug":"7-mancaruri-fericite","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/ro-ro\/7-mancaruri-fericite\/","title":{"rendered":"7 M\u00e2nc\u0103ruri pe care le consum\u0103 Oamenii Ferici\u021bi"},"content":{"rendered":"\n

Virginia Woolf era de p\u0103rere c\u0103 \u201enu po\u021bi s\u0103 g\u00e2nde\u0219ti bine, s\u0103 iube\u0219ti bine, s\u0103 dormi bine, dac\u0103 nu ai m\u00e2ncat bine.\u201d M\u00e2ncarea are o capacitate incredibil\u0103 de a ne face s\u0103 ne sim\u021bim bine. M\u00e2ncarea ne poate face ferici\u021bi. Nu este vorba doar de arom\u0103 \u0219i de buna dispozi\u021bie. Alimentele con\u021bin micronutrien\u021bi care pot afecta modul \u00een care func\u021bioneaz\u0103 corpul \u0219i creierul nostru. Un sondaj realizat de proiectul Food and Mood, condus de organiza\u021bia caritabil\u0103 ce se ocup\u0103 de s\u0103n\u0103tatea mintal\u0103 Mind, a ajuns la concluzia c\u0103 aproximativ 90% dintre oameni au constatat c\u0103 schimbarea dietei le-a \u00eembun\u0103t\u0103\u021bit semnificativ s\u0103n\u0103tatea mental\u0103. Deci, \u00een ce alimente se \u00eembrac\u0103 oamenii ferici\u021bi?<\/span><\/p>\n\n\n\n

Ciocolat\u0103 Neagr\u0103<\/strong><\/h2>\n\n\n\n

\u0218ti\u021bi reclama aceea \u00een care o femeie se tope\u0219te \u00eentr-o balt\u0103 binecuv\u00e2ntat\u0103 la prima mu\u0219c\u0103tur\u0103 crocant\u0103 de ciocolat\u0103? Ei bine, se dovede\u0219te c\u0103 s-ar putea s\u0103 nu fie at\u00e2t de greu de crezut p\u00e2n\u0103 la urm\u0103. Ciocolata, \u00een special cea neagr\u0103, intens\u0103, cu un con\u021binut ridicat de cacao, con\u021bine anandamida, molecula fericit\u0103 a creierului. Un mesager chimic (neurotransmi\u021b\u0103tor) produs \u00een creier, anandamida se ocup\u0103 cu blocarea temporar\u0103 a sentimentelor \u201erele\u201d precum durerea \u0219i depresia. Pe scurt, ciocolata este un aliment fericit!<\/span><\/p>\n\n\n\n

Anandamida ac\u021bioneaz\u0103 \u00eentr-un mod similar cu marijuana – dar cercet\u0103torii ne asigur\u0103 c\u0103, odat\u0103 consumat\u0103, ciocolata, este \u201emult, mult, mult, mult mai bl\u00e2nd\u0103 dec\u00e2t un drog\u201d. Starea de bine oferit\u0103 de ciocolat\u0103 este \u00eembun\u0103t\u0103\u021bit\u0103 de alte dou\u0103 ingrediente magice care \u00eencetinesc descompunerea natural\u0103 a anandamidei, permi\u021b\u00e2ndu-i s\u0103 se acumuleze \u00een creier. Dac\u0103 m\u00e2nca\u021bi ciocolat\u0103 c\u00e2nd lucrurile devin dificile, considera\u021bi-o auto-medica\u021bie, nu doar auto-indulgen\u021b\u0103! Faptul c\u0103 te bucuri de un gram \u0219i jum\u0103tate de ciocolat\u0103 neagr\u0103 poate face ca nivelul hormonilor de stres s\u0103 se \u00eenr\u0103ut\u0103\u021beasc\u0103. Este mult mai bine s\u0103 m\u0103n\u00e2nci la maxim! (1,2,3)<\/span><\/p>\n\n\n

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

Laurt<\/strong><\/h2>\n\n\n\n

Iaurtul culturi vii sau cel grecesc sunt pline de probiotice, bacteriile \u201ebune\u201d care ne acoper\u0103 intestinele ce au ca scop men\u021binerea digestiei s\u0103n\u0103toase \u0219i descompun fibrele din alimentele noastre. Cu toate acestea, cercet\u0103rile au ar\u0103tat c\u0103 influen\u021ba probioticelor se poate extinde mai departe de intestine. De fapt, un dezechilibru al bacteriilor intestinale a fost legat de condi\u021biile de s\u0103n\u0103tate mintal\u0103 precum depresia \u0219i anxietatea.<\/span><\/p>\n\n\n\n

Acest fenomen ar putea ajunge la serotonin\u0103, un neurotransmi\u021b\u0103tor denumit adesea \u201emolecula fericit\u0103\u201d datorit\u0103 rolului s\u0103u vital \u00een men\u021binerea st\u0103rii de spirit. Dar este mai pu\u021bin cunoscut faptul c\u0103 aproximativ 95% din serotonina corpului este produs\u0103 de bacteriile intestinale! P\u0103stra\u021bi-v\u0103 nivelul optim de serotonin\u0103 cu iaurt care con\u021bine culturi active, cu un bonus de proteine pentru a men\u021bine nivelul de zah\u0103r din s\u00e2nge, energie \u0219i emo\u021bii stabile. (4,5)<\/span><\/p>\n\n\n\n

Pe\u0219te Gras<\/strong><\/h2>\n\n\n\n

Pe\u0219tele, \u00een special cei gra\u0219i, sunt surse bogate de acizi gra\u0219i Omega-3. Macrou, hering, somon, sardine, ton \u0219i crab, ace\u0219tia \u00ee\u021bi vor stimula aportul de Omega-3, deci merit\u0103 s\u0103 consuma\u021bi pe\u0219te proasp\u0103t, congelat sau \u00een conserve.<\/span><\/p>\n\n\n\n

Acizii gra\u0219i Omega-3 ofer\u0103 o gam\u0103 larg\u0103 de beneficii pentru s\u0103n\u0103tate, inclusiv sc\u0103derea nivelului de colesterol \u0219i protejarea \u00eempotriva bolilor de inim\u0103, diabetului \u0219i cancerului. Desigur, nu numai c\u0103 este mai s\u0103n\u0103tos, ci te va face fericit. Acizii gra\u0219i Omega-3 pot stimula, de asemenea, fluxul de s\u00e2nge din creier \u0219i poate men\u021bine nivelul ridicat de dopamin\u0103, ceea ce la r\u00e2ndul s\u0103u poate \u00eembun\u0103t\u0103\u021bi starea de spirit \u0219i func\u021bia cognitiv\u0103. De fapt, un studiu realizat \u00een Comportamentul Creierului \u0219i Imunitate a ar\u0103tat c\u0103 studen\u021bii care au luat suplimente Omega-3 au avut o sc\u0103dere uimitoare de 20% a simptomelor de anxietate. Aportul sc\u0103zut de Omega-3 a fost legat de simptomele depresiei \u0219i poate fi chiar un risc crescut de suicid la persoanele \u00een v\u00e2rst\u0103. Pentru a preveni sau a combate depresia, \u00eencerca\u021bi s\u0103 cre\u0219te\u021bi aportul de pe\u0219te sau s\u0103 introduce\u021bi \u00een diet\u0103 un supliment Omega 3<\/a><\/strong>. (6,7)<\/span><\/p>\n\n\n\n

Banane<\/strong><\/h2>\n\n\n\n

Bananele sunt cunoscute drept superalimente care afecteaz\u0103 depresia, deoarece con\u021bin o mul\u021bime de L-triptofan, un precursor al serotoninei chimice \u201efericite\u201d. L-triptofanul este un aminoacid esen\u021bial (ceea ce \u00eenseamn\u0103 c\u0103 nu poate fi produs de organism \u00een cantit\u0103\u021bi adecvate \u0219i trebuie luat din alimenta\u021bie) care poate fi transformat \u00een serotonin\u0103 \u00een creier. Din nefericire, doar aproximativ 1% din triptofanul alimentar este destinat creierului, astfel \u00eenc\u00e2t \u00eemp\u0103r\u021birea bananei pe granola ta \u00een fiecare diminea\u021b\u0103 nu va face \u00een mod necesar minuni. (8) <\/span><\/p>\n\n\n\n

Cu toate acestea, fiecare mic dejun conteaz\u0103 c\u00e2nd vine vorba de neurotransmi\u021b\u0103tori, astfel \u00eenc\u00e2t banana ta zilnic\u0103 poate ajuta cu siguran\u021b\u0103!Bananele con\u021bin, de asemenea, vitamina B6, care poate ajuta la calmarea anxiet\u0103\u021bii \u0219i calmarea stresului. Bananele coapte, \u00een special, sunt bogate \u00een aminoacid tirozin\u0103, care poate fi transformat\u0103 \u00een dopamin\u0103, un neurotransmi\u021b\u0103tor care ne ajut\u0103 s\u0103 experiment\u0103m pl\u0103cere \u0219i s\u0103 ne men\u021bin\u0103 motiva\u021bi. (9.10)<\/span><\/p>\n\n\n

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

Curry<\/strong><\/h2>\n\n\n\n

\u021ai-ar pl\u0103cea ceva picant? India are una dintre cele mai sc\u0103zute rate de boal\u0103 Alzheimer din lume \u0219i acest lucru ar putea fi datorat turmericului din buc\u0103t\u0103ria indian\u0103!. Turmericul, ingredientul care confer\u0103 pudrei de curry acea nuan\u021b\u0103, joac\u0103 de asemenea un rol major \u00een s\u0103n\u0103tatea creierului. Turmericul con\u021bine curcumina, un compus care poate cre\u0219te nivelul de factor neurotrofic derivat din creier (BDNF), care poate proteja at\u00e2t \u00eempotriva demen\u021bei, c\u00e2t \u0219i a depresiei. A\u0219adar, s\u0103 ai un vindaloo obi\u0219nuit ar putea fi cu adev\u0103rat condimentul vie\u021bii! (11)<\/span><\/p>\n\n\n\n

Cafea<\/strong><\/h2>\n\n\n\n

Sunt foarte moroc\u0103nos diminea\u021ba \u00eenainte de a-mi face cafeaua Americano. Vestea bun\u0103 este c\u0103 cercet\u0103rile confirm\u0103 faptul c\u0103 acesta nu este doar un comportament r\u0103u din partea mea, ci este \u0219tiin\u021b\u0103! Cafeaua afecteaz\u0103 mul\u021bi dintre mesagerii chimici care v\u0103 ajut\u0103 s\u0103 v\u0103 controla\u021bi starea de spirit. Deci, nu vi se pare, cafeaua chiar poate \u00eembun\u0103t\u0103\u021bi starea de spirit.<\/span><\/p>\n\n\n\n

Cofeina blocheaz\u0103 receptorii adenozinei, ceea ce v\u0103 ofer\u0103 un boost de energie \u0219i ajut\u0103 la dispari\u021bia senza\u021biei de somn. De asemenea, cre\u0219te nivelul de dopamin\u0103 \u0219i serotonin\u0103, ajut\u00e2ndu-te s\u0103 te sim\u021bi mai fericit, mai concentrat \u0219i mai activ. Cercet\u0103rile au ar\u0103tat, de asemenea, c\u0103 declan\u0219eaz\u0103 eliberarea de BDNF, cre\u00e2nd mai mul\u021bi neuroni, ceea ce permite creierul s\u0103 fie mai s\u0103n\u0103tos \u0219i chiar reduce simptomele depresiei. (12)<\/span><\/p>\n\n\n\n

Mure<\/strong><\/h2>\n\n\n\n

Sezonul murelor este pe cale s\u0103 \u00eenceap\u0103, iar gardurile vii sunt \u00eenc\u0103rcate cu fructe de p\u0103dure, a\u0219a c\u0103 asigura\u021bi-v\u0103 c\u0103 le lua\u021bi pentru o doz\u0103 de antidepresiv gratuit din natur\u0103! Pigmen\u021bii purpurii g\u0103si\u021bi \u00een mure sunt ceea ce face diferen\u021ba. Antocianinele, substan\u021bele care dau murei \u0219i afinelor culoarea lor caracteristic\u0103, sunt antioxidan\u021bi care \u00eenr\u0103ut\u0103\u021besc radicalii liberi care provoac\u0103 cancer \u0219i, de asemenea, ajut\u0103 creierul s\u0103 produc\u0103 dopamin\u0103. Sc\u0103derea nivelului de dopamin\u0103 poate declan\u0219a depresia, a\u0219a c\u0103 recomand\u0103m consumul fructelor de p\u0103dure pentru o stare de spirit mai bun\u0103. (10) M\u00e2ncarea s\u0103n\u0103toas\u0103 este m\u00e2ncare fericit\u0103!<\/span><\/p>\n\n\n\n

Referin\u021be:<\/strong><\/span><\/p>\n\n\n\n

    \n
  1. Brain cannabinoids in chocolate E. di Tomaso, M. Beltramo, D. Piomelli, Nature, 382, 677-8 (1996)<\/span><\/li>\n\n\n\n
  2. Chocolate may mimic marijuana in brain. Chemical and Engineering News 74, 31 (1996).<\/span><\/li>\n\n\n\n
  3. Researchers say chocolate triggers feel-good chemicals (CNN, Linda Ciampa),\u00a0 CNN, Feb. 14, 1996.<\/span><\/li>\n\n\n\n
  4. That gut feeling. Dr. Siri Carpenter American Psychological Association. September 2012, Vol 43, No. 8<\/span><\/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.<\/span><\/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<\/span><\/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.<\/span><\/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. International journal of tryptophan research : IJTR, 2, 45\u201360. <\/span>https:\/\/doi.org\/10.4137\/ijtr.s2129<\/span><\/a><\/li>\n\n\n\n
  9. http:\/\/neuro.psychiatryonline.org\/doi\/pdf\/10.1176\/jnp.2010.22.4.451.e25<\/span><\/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.<\/span><\/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<\/span><\/li>\n\n\n\n
  12. http:\/\/worldofcaffeine.com\/caffeine-and-neurotransmitters\/<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Virginia Woolf era de p\u0103rere c\u0103 \u201enu po\u021bi s\u0103 g\u00e2nde\u0219ti bine, s\u0103 iube\u0219ti bine, s\u0103 dormi bine, dac\u0103 nu ai m\u00e2ncat bine.\u201d M\u00e2ncarea are o capacitate incredibil\u0103 de a ne face s\u0103 ne sim\u021bim bine. M\u00e2ncarea ne poate face ferici\u021bi. Nu este vorba doar de arom\u0103 \u0219i de buna dispozi\u021bie. Alimentele con\u021bin micronutrien\u021bi care pot…<\/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":[3068],"tags":[],"coauthors":[],"class_list":["post-237408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-ro-ro"],"taxonomy_info":{"category":[{"value":3068,"label":"Uncategorized @ro-ro"}]},"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\/ro-ro\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":3068,"name":"Uncategorized @ro-ro","slug":"uncategorized-ro-ro","term_group":0,"term_taxonomy_id":3068,"taxonomy":"category","description":"","parent":0,"count":65,"filter":"raw","cat_ID":3068,"category_count":65,"category_description":"","cat_name":"Uncategorized @ro-ro","category_nicename":"uncategorized-ro-ro","category_parent":0}],"tag_info":false,"wpml":{"language":"ro-ro","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\/ro-ro\/wp-json\/wp\/v2\/posts\/237408","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/comments?post=237408"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/posts\/237408\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media\/153097"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/media?parent=237408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/categories?post=237408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/tags?post=237408"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/ro-ro\/wp-json\/wp\/v2\/coauthors?post=237408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}