POBEDITE UMOR pomoću ovih namirnica
Podignite nivo energije i uklonite znakove umora s lica pravilnom ishranom.
Manjak KALIJUMA, MAGNEZIJUMA I GVOŽĐA izaziva umor i iscrpljenost organizma. Zato, da biste povećali energiju odaberite prave namirnice:
SPANAĆ I SEMENKE BUNDEVE
Magnezijum podiže nivo energije, opušta mišiće i poboljšava san. Ako telu nedostaje, javlja se hronični umor. Najbolji izbor su spanać i semenke bundeve. Preporučeni dnevni unos za žene je od 310 do 320 miligrama, a za muškarce od 400 do 420 miligrama.
CRVENO MESO
Manjak gvožđa može uzrokovati stalan osećaj umora i povezuje se s anemijom. Smanjuje snabdevenost tela kiseonikom zbog čega se javlja hronični umor. Telu zbog toga trebaju namirnice koje sadrže velike količine ovog minerala kao što je crveno meso.
Magnezijum se nalazi i u mahunarkama i lisnatom povrću, ali treba ga kombinovati s citursima koji su bogati vitaminom C, što će poboljšati apsorpciju ovog minerala. Preporučeni dnevni unos je osam miligrama.
CITRUSI
Nedostatak vitamina C takođe se povezuje s umorom. Ovaj vitamin je nužan za zdravlje Sistema, koji upravlja adrenalinom, poboljšava apsorpciju gvožđa i sprečava infekcije. Njime su bogati agrumi kao što su narandže i limun, a preporučuje se da se jedu sveže jer se kuvanjem gubi i do 25 posto vitamina C. Preporučeni dnevni unos jeste 75 miligrama za žene i 90 miligrama za muškarce.
ŠARGAREPA, SPANAĆ I KROMPIR
Beta karoten, kojim obiluju šargarepa, spanać i krompir, pomaže kod hroničnog umora. On podiže nivo energije, jača imunitet i sprečava infekcije. Najbolje je jesti povrće – sveže ili kuvano na pari jer se kuvanjem gubi puno vitamina.
CELA ZRNA ŽITARICA
Ugljeni hidrati su odličan izvor energije, ali samo oni složeni. Jednostavni prebrzo podižu nivo šećera i jednako ga brzo spuštaju što izaziva umor. Najbolji izvor su cela zrna žitarica koja su odličan izbor za doručak, jer je tada nivo energije najniži. Takođe, bogata su vitaminom B, koji pomaže u bržoj razgradnji ugljenih hidrata. Žitarice od celog zrna se preporučuju u ishrani najmanje tri puta nedeljno.
AVOKADO, BANANE I BUNDEVE
Manjak kalijuma izaziva iscrpljenost i mišićni umor. Takođe, što je niži nivo kalijuma u organizmu, to telo i teže apsorbuje kalcijum što slabi kosti. Odličan izvor kalijuma su avokado, spanać, bundeva i banane. Preporučeni dnevni unos je 4700 miligrama.
Izvor: Stvarukusa.rs
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