{"id":7021,"date":"2024-09-26T08:15:25","date_gmt":"2024-09-26T08:15:25","guid":{"rendered":"https:\/\/nutricionisticaangelina.hr\/?p=7021"},"modified":"2025-05-02T05:58:28","modified_gmt":"2025-05-02T05:58:28","slug":"kada-emocije-stavimo-na-tanjur","status":"publish","type":"post","link":"https:\/\/nutricionisticaangelina.hr\/en\/kada-emocije-stavimo-na-tanjur\/","title":{"rendered":"Kada emocije stavimo na tanjur"},"content":{"rendered":"
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“\u0160to ako problem nije \u0161to jede\u0161, ve\u0107 kako jede\u0161?”, upitala sam A (33), nakon \u0161to sam pregledala njen dnevnik prehrane.<\/p>

“Kako to misli\u0161?”, upitala me za\u010du\u0111eno.<\/p>

Znala sam da moramo i\u0107i postepeno u osvje\u0161tavanje problema jer ve\u0107 godinama se mu\u010di s pretilo\u0161\u0107u. Vidjela sam da je bri\u017ena majka i supruga koja je uvijek sebe stavljala na zadnje mjesto.<\/p>

“Kada si zadnji put u\u010dinila ne\u0161to za svoj gu\u0161t? Kada si o sebi pomislila ne\u0161to lijepo i bila zadovoljna sama sa sobom?”<\/p>

“Ne sje\u0107am se!”, potvrdila je moje sumnje.<\/p>

U daljnjem razgovoru povjerila mi je da je godinama zarobljena u za\u010daranom krugu provo\u0111enja raznih dijeta, izgladnjivanja pa opet prejedanja. Osje\u0107aj vlastitog neuspjeha ru\u0161io joj je samopouzdanje. \u010cesto je obilnim obrocima popunjavala prazninu koju osje\u0107a.<\/p>

Ona je uvijek sebi bila na zadnjem mjestu. Od malena su ju odgajali da bude dobra za druge, ne za sebe. Preskakala je obroke, doru\u010dak redovito nije konzumirala jer nije stigla na\u0107i vrijeme za sebe. Nau\u010dena je da ku\u0107a mora biti besprijekorno \u010dista jer \u0161to \u0107e ljudi re\u0107i ako nije.<\/p>

Iako je bila uspje\u0161na poslovna \u017eena, kuhala je i brinula se i o karijeri i obitelji potpuno sama. Znala je toliko pregladnjeti zbog preskakanja obroka da je jedva mogla uta\u017eiti glad. Kada bi po\u010dela jesti, redovito bi se prejela. Naravno, nakon takvog obroka \u010desto je imala \u017eelu\u010dane i probavne probleme. Rijetko je jela u miru i za stolom.<\/p>

I tako u krug. Svake godine kilogrami su se nakupljali, nezadovoljstvo je raslo. Razne dijete, usponi, padovi. \u010cekanje da do\u0111e sutra<\/strong>. Ono sutra koje uvijek prizivamo kada shvatimo da \u017eivot prolazi, a mi stojimo. Sutra \u0107u krenuti s novim navikama, samo da maleni krene u \u0161kolu\u2026 Sutra \u0107u se vi\u0161e brinuti o sebi samo da\u2026 Svi smi\u0161ljamo neke izgovore, \u017eivot te\u010de, a mi stojimo.<\/p>

Zato je bitno krenuti danas. I ako sebe prepoznajte u ovim re\u010denicama, krenite od danas. Malenim koracima, ali krenite.<\/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\tSavjeti koji vam mogu pomo\u0107i\t\t\t<\/h4>\n\t\t\t

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Emocionalno prejedanje pridonosi suvremenoj epidemiji debljine. Znanstvene studije nam donose sve vi\u0161e dokaza da va\u017enu ulogu u unosu i potro\u0161nji energije imaju i na\u0161i emocionalni procesi.<\/p>

Stru\u010dnjaci procjenjuju kako je danas \u010dak 75% prejedanja uzrokovano odgovorom na neku emociju, strah, ljutnju, tugu, neuzvra\u0107enu ljubav. Lak\u0161e je izazvati kratkotrajnu ugodu slasnim zalogajem, nego se suo\u010diti i rje\u0161avati bolne osje\u0107aje.<\/p>

Kada kre\u0107emo u proces mijenjanja lo\u0161ih \u017eivotnih i prehrambenih navika, prvo \u0161to se trebamo zapitati je: “Jedem li svjesno ili nesvjesno? Usmjeravam li svoje emocije prema hrani? Gledam li televiziju ili mobitel dok jedem? Jedem li brzo i automatski, trpam li nesvjesno hranu u sebe bez da osjetim mirise, okuse i teksturu hrane?”<\/p>

Prvi korak u stjecanju zdravih prehrambenih navika je i osvje\u0161tavanje osobnog odnosa s hranom. Je li to zdrav ili nezdrav odnos? Koliko smo svjesni da jedemo ne jer smo gladni, nego jer je hrana odgovor na neku emociju?<\/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\tImate li osje\u0107aj kada ste siti?\t\t\t<\/h4>\n\t\t\t

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Hrana, osim \u0161to treba zadovoljiti na\u0161e energetske potrebe, pru\u017ea nam i u\u017eitak. No, nesvjesno jedenje ne stvara u\u017eitak ve\u0107 osje\u0107aj krivnje, a i vi\u0161ak kilograma jer tako unosimo vi\u0161e hrane nego \u0161to nam je potrebno.<\/p>

Svjesno jedenje (eng. mindful eating<\/em>) je tehnika koja vam poma\u017ee da steknete kontrolu nad svojim prehrambenim navikama. Dokazano je da poti\u010de mr\u0161avljenje, smanjuje konzumaciju pi\u0107a i poma\u017ee vam da se osje\u0107ate bolje. Koristi se za lije\u010denje mnogih stanja, uklju\u010duju\u0107i poreme\u0107aje prehrane, depresiju, anksioznost i razli\u010dita pona\u0161anja povezana s hranom.<\/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\tNeka vas inspiriraju zdrave promjene drugih \u017eena\t\t\t<\/h4>\n\t\t\t

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Moja A (33) je, za po\u010detak, dobila zadatak da vodi dnevnik prehrane.<\/p>

Vrlo brzo smo izdvojile klju\u010dne okida\u010de koji su izazivali njeno prejedanje.<\/p>

Polako je upoznavala sebe kroz svoj odnos s hranom.<\/p>

Osim jelovnika dobila je i jasne upute kako treba jesti. Trebala je osvijestiti sljede\u0107e to\u010dke:<\/p>

  • jesti polako i bez ometanja<\/li>
  • oslu\u0161kivati znakove gladi i jesti samo dok ne bude sita<\/li>
  • razlikovati istinsku glad od emocionalnih okida\u010da za jelo<\/li>
  • baviti se svojim osjetilima primje\u0107uju\u0107i boje, mirise, zvukove, teksture i okuse<\/li>
  • u\u010diti se nositi s krivnjom i tjeskobom zbog hrane<\/li><\/ul>

    Za po\u010detak odabrale smo jedan obrok dnevno za vrijeme kojega \u0107e se usredoto\u010diti na ove to\u010dke. Jednom kada je ovo osvje\u0161tavanje usvojila, radnja je postala prirodnija. Tada ju je krenula primjenjivati na sve obroke.<\/p>

    Upute koje su univerzalne i treba ih istaknuti:<\/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\tJedite za stolom.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\tUzimajte male zalogaje.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\t\u017dva\u010dite hranu (barem 20 puta), jedite polako i ne \u017eurite s obrocima.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\tOtklonite smetnje isklju\u010divanjem televizora, mobitela.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\tJedite u ti\u0161ini ili uz opu\u0161taju\u0107u glazbu.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\tUsredoto\u010dite se na to kakvog je hrana mirisa, okusa i teksture.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\tPrestanite jesti kada osjetite sitost.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\tPijte vi\u0161e vode uz obrok.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n

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    \n\t\tZapitajte se za\u0161to jedete, jeste li doista gladni ili vam je dosadno ili vas je netko na\u017eivcirao pa je hrana odgovor na stres.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\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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    Tako\u0111er, hranu koju jedete kada ste pod stresom (grickalice, slatki\u0161e i sl.) nikada ne dr\u017eite na dohvat ruke (npr. na stolu), ve\u0107 ju stavite na gornju policu u kuhinji ili ju nemojte uop\u0107e imati u ku\u0107i.<\/p>

    Promjena je, kod A, i\u0161la korak po korak. Primjenjivala je sve savjete, prona\u0161la je novi hobi, tr\u010danje i, ono najva\u017enije, nau\u010dila je kako nahraniti svoje tijelo dobrim nutrijentima. Izgubila je 15 kg za 6 mjeseci, no ono \u0161to je klju\u010dno, kilogrami se ni nakon godinu dana nisu vratili. Svoju pozornost je usmjerila na druga podru\u010dja, podigla si je samopouzdanje i osje\u0107aj zadovoljstva.<\/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\tPonekada nas treba podsjetiti da se brinemo za sebe\t\t\t<\/h4>\n\t\t\t

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    Stjuardese u avionu uvijek ka\u017eu: “Prvo stavite masku sebi pa tek onda brinite za druge”. To nije sebi\u010dan \u010din, ve\u0107 racionalan. Ako vi niste dobro, nije ni va\u0161a obitelj, partner \u2013 nitko. Budite iskreni prema sebi. Kakav je va\u0161 odnos prema hrani? Jedete li svjesno?<\/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\tMo\u017ee li hrana utjecati na na\u0161e osje\u0107aje?\t\t\t<\/h4>\n\t\t\t

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    Odgovor na ovo pitanje le\u017ei u jednoj posebnoj esencijalnoj aminokiselini \u2013triptofanu<\/strong>. Ova aminokiselina klju\u010dna je za na\u0161 organizam, iako je ne mo\u017eemo sami sintetizirati, pa ju moramo unositi hranom. Triptofan je posebno zna\u010dajan jer sudjeluje u stvaranju niacina i serotonina, spojeva s vitalnom ulogom za na\u0161e tijelo i um.<\/p>

    Za\u0161to su niacin i seratonin va\u017eni?<\/strong><\/p>

    Niacin<\/strong>\u00a0(poznat i kao vitamin B3) sudjeluje u brojnim procesima koji podr\u017eavaju:<\/p>

    • normalnu psiholo\u0161ku funkciju,<\/li>
    • pravilnu funkciju \u017eiv\u010danog sustava,<\/li>
    • zdravlje ko\u017ee i sluznica,<\/li>
    • proizvodnju energije te smanjenje umora i iscrpljenosti.<\/li><\/ul>

      Serotonin<\/strong>, poznat i kao “hormon sre\u0107e”, neurotransmiter je koji igra klju\u010dnu ulogu u regulaciji raspolo\u017eenja, apetita i ciklusa sna. Njegova va\u017enost posebno dolazi do izra\u017eaja u sintezi melatonina, hormona zadu\u017eenog za regulaciju ritma spavanja i budnosti.<\/p>

      Deficit serotonina \u010desto je povezan s pretilo\u0161\u0107u, jer utje\u010de na osje\u0107aj gladi i sitosti. Iako ga ne mo\u017eemo unositi direktno iz hrane, triptofan se u mozgu pretvara u serotonin, pru\u017eaju\u0107i potencijal za regulaciju raspolo\u017eenja i apetita.<\/p>

      \u017dudnja za slatkim \u2013 \u0161to se zapravo doga\u0111a?<\/strong><\/p>

      Jeste li primijetili da \u010de\u0161\u0107e pose\u017eete za slatkim kada ste neraspolo\u017eeni? To nije slu\u010dajno. Konzumacija \u0161e\u0107era i drugih ugljikohidrata pove\u0107ava razinu serotonina u mozgu, \u0161to kratkoro\u010dno popravlja raspolo\u017eenje. Me\u0111utim, ovakve “brze popravke” \u010desto prati pad energije i pogor\u0161anje simptoma.<\/p>

      Triptofan, u kombinaciji s hranom bogatom ugljikohidratima, mo\u017ee djelovati kao prirodni regulator apetita, a istra\u017eivanja sugeriraju da adekvatna razina serotonina mo\u017ee pomo\u0107i u kontroli tjelesne te\u017eine.<\/p>

      Triptofan je prisutan u hrani bogatoj proteinima, uklju\u010duju\u0107i:<\/span><\/p>

      • puretinu, losos, soju i tofu,<\/li>
      • jaja, sir, ribu, kikiriki, mlijeko,<\/li>
      • sjemenke bundeve i sezama,<\/li>
      • tamnu \u010dokoladu.<\/li><\/ul>

        Me\u0111utim, postoji izazov \u2013\u00a0krvno-mo\u017edana barijera<\/strong>. Ovaj za\u0161titni sustav mozga filtrira tvari koje ulaze i izlaze iz mozga. Triptofan dijeli prostor s drugim aminokiselinama, \u0161to zna\u010di da mu nije jednostavno dospjeti do mozga ako su prisutni “konkurenti”.<\/p>

        Kako pomo\u0107i triptofanu da “pobijedi”?<\/strong><\/p>

        Znanost pokazuje da unos ugljikohidrata zajedno s hranom bogatom triptofanom mo\u017ee pove\u0107ati njegovu dostupnost mozgu. Ugljikohidrati poti\u010du osloba\u0111anje inzulina, koji uklanja ostale aminokiseline iz krvotoka, omogu\u0107uju\u0107i triptofanu prednost.<\/p>

        Za optimalan u\u010dinak kombinirajte hranu bogatu triptofanom s 25\u201330 grama ugljikohidrata. Evo nekoliko prijedloga za uravnote\u017eene obroke:<\/p>

        • Integralni kruh s puretinom ili sirom<\/strong><\/li>
        • Zobena ka\u0161a s ora\u0161astim plodovima<\/strong><\/li>
        • Losos sa sme\u0111om ri\u017eom<\/strong><\/li>
        • \u0160ljive ili ananas s integralnim krekerima<\/strong><\/li>
        • Banana s maslacem od kikirikija i \u010da\u0161om mlijeka<\/strong><\/li><\/ul>

          Hrana koju biramo mo\u017ee zna\u010dajno utjecati na na\u0161e osje\u0107aje, energiju i op\u0107e zdravlje. Uklju\u010divanjem triptofana i drugih esencijalnih nutrijenata u svakodnevnu prehranu mo\u017eemo podr\u017eati pravilnu funkciju mozga, regulirati raspolo\u017eenje i \u010dak pomo\u0107i u kontroli apetita.<\/p>

          Kombinacija znanja o prehrani i svjesnog odabira namirnica klju\u010d je za holisti\u010dki pristup zdravlju \u2013 jer na\u0161e tijelo i um su neodvojivo povezani.<\/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

          \n\t\t\t\t\t\t
          \n\t\t\t\t\t
          \n\t\t\t
          \n\t\t\t\t\t\t
          \n\t\t\t\t
          \n\t\t\t\t\t
          \n\t\t\t

          \n\t\t\t\t\tOsim hrane, koje su to \u017eivotne navike koje nam mogu pomo\u0107i pove\u0107ati razinu serotonina?\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

          \n\t\t\t\t
          \n\t\t\t\t\t\t\t\t\t

          Vje\u017ebanje aktivira osloba\u0111anje triptofana u va\u0161oj krvi. Tako\u0111er, mo\u017ee smanjiti koli\u010dinu ostalih aminokiselina. Ovo stvara idealno okru\u017eenje da vi\u0161e triptofana do\u0111e do va\u0161eg mozga.<\/p>

          \u010cini se da aerobna tjelovje\u017eba, na ugodnoj razini, ima najvi\u0161e u\u010dinka. Cilj je ubrzati rad srca.<\/p>

          \u017durno hodanje, bicikliranje, tr\u010danje, plivanje, lagano planinarenje odli\u010dne su aerobne aktivnosti za bolje raspolo\u017eenje. No, mo\u017eete si i doma pustiti omiljenu pjesmu i zaplesati, za\u0161to da ne?!<\/p>

          Istra\u017eivanja su pokazala kako serotonin ima tendenciju biti ni\u017ei nakon zime, a vi\u0161i ljeti i u jesen. Poznati utjecaj serotonina na raspolo\u017eenje poma\u017ee podr\u017eati vezu izme\u0111u ovih rezultata i pojave sezonskih afektivnih poreme\u0107aja i problema mentalnog zdravlja povezanih s godi\u0161njim dobima.<\/p>

          Boravak na suncu tako\u0111er poma\u017ee pove\u0107ati razinu serotonina.<\/p>

          Da biste maksimizirali ove potencijalne koristi, cilj je:<\/p>

          • provesti najmanje 10 do 15 minuta vani svaki dan<\/li>
          • baviti se tjelesnom aktivno\u0161\u0107u vani kako biste pove\u0107ali porast serotonina izazvanog vje\u017ebanjem \u2013 samo ne zaboravite nanijeti kremu za sun\u010danje ako \u0107ete biti vani dulje od 15 minuta<\/li><\/ul>

            Nemojte \u010dekati sutra, krenite u promjene ve\u0107 danas!<\/p>

            Va\u0161a\u00a0 nutricionistica Angelina<\/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":"

            “\u0160to ako problem nije \u0161to jede\u0161, ve\u0107 kako jede\u0161?”, upitala sam A (33), nakon \u0161to sam pregledala njen dnevnik prehrane. “Kako to misli\u0161?”, upitala me za\u010du\u0111eno. Znala sam da moramo i\u0107i postepeno u osvje\u0161tavanje problema jer ve\u0107 godinama se mu\u010di s pretilo\u0161\u0107u. Vidjela sam da je bri\u017ena majka i supruga koja je uvijek sebe stavljala […]<\/p>","protected":false},"author":2,"featured_media":7022,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7021","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricionizam"],"yoast_head":"\nKada emocije stavimo na tanjur - 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\/kada-emocije-stavimo-na-tanjur\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kada emocije stavimo na tanjur - Nutricionistica Angelina\" \/>\n<meta property=\"og:description\" content=\"“\u0160to ako problem nije \u0161to jede\u0161, ve\u0107 kako jede\u0161?”, upitala sam A (33), nakon \u0161to sam pregledala njen dnevnik prehrane. “Kako to misli\u0161?”, upitala me za\u010du\u0111eno. Znala sam da moramo i\u0107i postepeno u osvje\u0161tavanje problema jer ve\u0107 godinama se mu\u010di s pretilo\u0161\u0107u. 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