{"id":7001,"date":"2024-09-25T13:33:36","date_gmt":"2024-09-25T13:33:36","guid":{"rendered":"https:\/\/nutricionisticaangelina.hr\/?p=7001"},"modified":"2025-05-02T05:58:34","modified_gmt":"2025-05-02T05:58:34","slug":"crijeva-kao-temelj-zdravlja","status":"publish","type":"post","link":"https:\/\/nutricionisticaangelina.hr\/en\/crijeva-kao-temelj-zdravlja\/","title":{"rendered":"Crijeva kao temelj zdravlja – um i tijelo u harmoniji"},"content":{"rendered":"
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Ve\u0107ina nas je u potrazi za \u010darobnom formulom koja \u0107e pobolj\u0161ati na\u0161e zdravlje, podi\u0107i nivo energije u na\u0161em organizmu i pomo\u0107i nam da smr\u0161avimo.\u00a0U svijetu prepunom savjeta za brzi gubitak kilograma, pove\u0107anje energije i unapre\u0111enje zdravlja, jedno podru\u010dje \u010desto ostaje u sjeni \u2013 zdravlje crijeva. Novija znanstvena istra\u017eivanja nas upravo vode u tom smjeru. Zdravo crijevo zna\u010di zdravo tijelo!<\/p>

Ako osje\u0107a\u0161 kroni\u010dni umor, promjene raspolo\u017eenja, pote\u0161ko\u0107e sa snom, neobja\u0161njivu \u017eudnju za slatki\u0161ima ili brzom hranom, a pritom se kilogrami polako, ali sigurno gomilaju \u2013 mo\u017eda nije samo tvoj mozak taj koji je zaslu\u017ean za ovo stanje. Sve vi\u0161e istra\u017eivanja pokazuje da su va\u0161a crijeva klju\u010dna u ovom slo\u017eenom procesu. U crijevima, naime, imamo oko 400 do 600 milijuna neurona (\u017eiv\u010danih stanica) te ne \u010dudi \u0161to ih neki znanstvenici nazivaju na\u0161im \u201cdrugim mozgom\u201d. Svatko od nas ima jedinstveni otisak prsta, no, zahvaljuju\u0107i mikrobiomu, i jedinstvena crijeva.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\tMikrobiom \u2013 \u0161to je to i za\u0161to je va\u017ean?\t\t\t<\/h4>\n\t\t\t

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Mikrobiom je zajednica svih mikroorganizama koji naseljavaju ljudski organizam. Dok se nalaze na i u cijelom tijelu, najve\u0107a koncentracija mikroorganizama je u probavnom traktu. Do nedavno se smatralo da broj mikroorganizama nadma\u0161uje broj ljudskih stanica deset puta, no novija istra\u017eivanja pokazuju da je taj omjer pribli\u017eno jednak. Taj slo\u017eeni ekosustav doprinosi na\u0161im metaboli\u010dkim funkcijama, \u0161titi nas od patogena (lo\u0161ih bakterija) i \u010duva na\u0161 imunolo\u0161ki sustav.<\/p>

Mikrobiom utje\u010de i na na\u0161e misli, raspolo\u017eenje, do\u017eivljaj okoline, samopouzdanje, sre\u0107u.<\/p>

Prehrana ima presudnu ulogu u oblikovanju mikrobioma. Znanstvena istra\u017eivanja otkrivaju da osobe s pretilo\u0161\u0107u \u010desto imaju “siroma\u0161an” mikrobiom s manjim brojem korisnih bakterijskih vrsta. Ove promjene u sastavu mikrobioma mogu utjecati na na\u010din na koji tijelo obra\u0111uje kalorije i skladi\u0161ti masno\u0107e, \u0161to dodatno ote\u017eava gubitak kilograma.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\tKako mozak i crijeva sura\u0111uju?\t\t\t<\/h4>\n\t\t\t

\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Crijeva osje\u0107aju na\u0161 unutarnji \u017eivot i rade u podsvijesti. Crijeva i mozak povezani su slo\u017eenom mre\u017eom \u017eiv\u010danih stanica, hormona i neurotransmitera koji omogu\u0107uju dvosmjernu komunikaciju putem \u017eivca vagus (nervus vagus), koji prenosi informacije o unutarnjem stanju tijela.<\/p>

\u00a0Crijeva \u201cupoznaju\u201d svaku molekulu koja je do\u0161la iz okoline putem hrane, \u201craspituju\u201d se kod imunolo\u0161kih stanica prijeti li nam opasnost od patogena. Neuravnote\u017een mikrobiom \u2013 stanje poznato kao disbioza \u2013 mo\u017ee naru\u0161iti ovu komunikaciju, \u0161to se \u010desto manifestira kao problemi s probavom, mentalnim zdravljem ili imunolo\u0161kim sustavom.<\/p>

Crijeva prepoznaju hormone, odnosno \u201cleptiri\u0107e\u201d u trbuhu koji se lu\u010de u interakciji s drugim ljudima. Crijeva, dakle, prepoznaju svi\u0111a li vam se netko ili u vama izaziva nervozu ili stres i tu bitnu informaciju \u0161alju mozgu. Dva glavna neurotransmitera \u2013 serotonin i dopamin, \u010diji vi\u0161ak ili manjak uzrokuje psihi\u010dke i mentalne poreme\u0107aje, sintetiziraju se u mozgu, ali i u crijevima!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Naime, 50% dopamina sintetizira se u mozgu i isto toliko u crijevima. Me\u0111utim, u crijevima se sintetizira \u010dak 95% serotonina, a u mozgu tek 5%. Podsjetimo kako je upravo serotonin najvi\u0161e povezan s depresijom, ali i kvalitetom sna.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\"\"\t<\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\"\"\t<\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\"\"\t<\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\tKako pobolj\u0161ati i sa\u010duvati zdravlje crijeva\t\t\t<\/h4>\n\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tProbava po\u010dinje u ustima, stoga \u017eva\u010dite hranu! Svaki zalogaj pro\u017eva\u010dite barem 10 do 20 puta.<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tJedite \u0161to raznovrsniju hranu, posebno onu bogatu vlaknima (vo\u0107e, ora\u0161asto vo\u0107e, povr\u0107e, mahunarke)! 30 je dobar broj za vlakna. 30 g na dan i 30 razli\u010ditih biljnih vrsta na tjedan. Ako jedete, primjerice, papriku, konzumirajte i crvenu, i zelenu, i \u017eutu. \u0160to raznovrsnije, sezonsko, lokalno vo\u0107e i povr\u0107e \u2013 to bolje!<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tKonzumirajte fermentirane proizvode s probioticima (kefir, funkcionalni jogurti).<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tIzbjegavajte prera\u0111enu hranu i smanjite unos crvenog mesa.<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tSmanjite unos teku\u0107ih kalorija, kola\u010da i "snack" proizvoda te izbjegavajte redoviti unos umjetnih sladila.<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tIzbjegavajte nepotrebne lijekove. Odre\u0111ene vrste lijekova protiv bolova i antibiotika mogu pogor\u0161ati probleme s crijevima i poremetiti va\u0161u mikrobiotu crijeva.<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tAlkohol i cigarete izbjegavajte jer nepovoljno utje\u010du na crijevne bakterije. Ne zaboravite i kako pu\u0161enje pove\u0107ava rizik od raka debelog crijeva. Kofein, kao i alkohol pijte u umjerenim koli\u010dinama!<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tPazite na koli\u010dinu sna, spavajte minimalno 8 sati jer stres i umor duboko naru\u0161avaju ravnote\u017eu u organizmu.<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tRedovito vje\u017ebajte, vje\u017ebanje poti\u010de peristaltiku crijeva i povezano je s ve\u0107om raznoliko\u0161\u0107u mikrobioma.<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tAko primijetite neke od ovih simptoma, a traju dulje od tjedan dana, obavezno se javite svom lije\u010dniku!:<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<\/span>\n\t\t\t<\/span>\n\t\t\t<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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    • krv u stolici (\u017earko crvena ili tamna)<\/li>
    • anemija<\/li>
    • krvarenje iz rektuma<\/li>
    • gr\u010devi u trbuhu (nevezani za konzumaciju hrane koja nadima)<\/li>
    • trajni zatvor ili pak u\u010destali proljev<\/li>
    • neobja\u0161njivi gubitak kilograma<\/li>
    • ako primijetite (naro\u010dito naglu) promjenu rutine pra\u017enjenja crijeva, u\u010destalost stolice, oblik ili koli\u010dinu stolice<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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      Rak rektuma i debelog crijeva zadnjih godina nije isklju\u010divo rezerviran za ljude u odre\u0111enim godinama, sve je \u010de\u0161\u0107e na udaru i mla\u0111a populacija!<\/p>

      Prevencija spa\u0161ava \u017eivote!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

      Ve\u0107ina nas je u potrazi za \u010darobnom formulom koja \u0107e pobolj\u0161ati na\u0161e zdravlje, podi\u0107i nivo energije u na\u0161em organizmu i pomo\u0107i nam da smr\u0161avimo.\u00a0U svijetu prepunom savjeta za brzi gubitak kilograma, pove\u0107anje energije i unapre\u0111enje zdravlja, jedno podru\u010dje \u010desto ostaje u sjeni \u2013 zdravlje crijeva. Novija znanstvena istra\u017eivanja nas upravo vode u tom smjeru. Zdravo […]<\/p>","protected":false},"author":2,"featured_media":7002,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricionizam"],"yoast_head":"\nCrijeva kao temelj zdravlja - um i tijelo u harmoniji - Nutricionistica Angelina<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nutricionisticaangelina.hr\/en\/crijeva-kao-temelj-zdravlja\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Crijeva kao temelj zdravlja - um i tijelo u harmoniji - Nutricionistica Angelina\" \/>\n<meta property=\"og:description\" content=\"Ve\u0107ina nas je u potrazi za \u010darobnom formulom koja \u0107e pobolj\u0161ati na\u0161e zdravlje, podi\u0107i nivo energije u na\u0161em organizmu i pomo\u0107i nam da smr\u0161avimo.\u00a0U svijetu prepunom savjeta za brzi gubitak kilograma, pove\u0107anje energije i unapre\u0111enje zdravlja, jedno podru\u010dje \u010desto ostaje u sjeni \u2013 zdravlje crijeva. Novija znanstvena istra\u017eivanja nas upravo vode u tom smjeru. 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