{"id":8605,"date":"2026-07-22T12:08:26","date_gmt":"2026-07-22T12:08:26","guid":{"rendered":"https:\/\/nutricionisticaangelina.hr\/?p=8605"},"modified":"2026-07-22T12:14:38","modified_gmt":"2026-07-22T12:14:38","slug":"5-namirnica-za-kvalitetniji-san","status":"publish","type":"post","link":"https:\/\/nutricionisticaangelina.hr\/en\/5-namirnica-za-kvalitetniji-san\/","title":{"rendered":"5 namirnica za kvalitetniji san"},"content":{"rendered":"
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Koliko ste se puta probudili umorni, iako ste spavali sedam ili osam sati? Ili ste nave\u010der legli iscrpljeni, a san jednostavno nije dolazio?<\/p>\n

Kvalitetan san jedan je od najva\u017enijih temelja na\u0161eg zdravlja. Bez njega nema kvalitetnog oporavka organizma. Upravo tijekom sna odvijaju se brojni procesi regeneracije \u2013 obnavljaju se tkiva, reguliraju hormoni, ja\u010da imunosni sustav, a mozak obra\u0111uje informacije prikupljene tijekom dana.<\/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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Mo\u017eda niste znali, ali kvalitetan san va\u017ean je i ako \u017eelite izgubiti vi\u0161ak kilograma. Kada ne spavamo dovoljno ili je san \u010desto isprekidan, dolazi do promjena u hormonima koji reguliraju glad i sitost. Zbog toga \u010de\u0161\u0107e pose\u017eemo za slatkom i visokokalori\u010dnom hranom, imamo manje energije za kretanje i puno se te\u017ee pridr\u017eavamo zdravih \u017eivotnih navika.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Na\u017ealost, kvalitetan san danas je postao pravi luksuz. U u\u017eurbanom na\u010dinu \u017eivota \u010desto ga stavljamo na posljednje mjesto, iako upravo o njemu ovise na\u0161e raspolo\u017eenje, energija, hormonska ravnote\u017ea, zdravlje i kvaliteta \u017eivota.<\/p>\n

\u010cesto u radu s klijenticama vidim koliko se kvaliteta \u017eivota promijeni kada uspijemo pobolj\u0161ati kvalitetu sna. Jedna od prvih stvari koje primijetim ve\u0107 na kontroli jest da izgledaju odmornije \u2013 lice im je svje\u017eije, imaju vi\u0161e energije i jednostavno se bolje osje\u0107aju. Kada se popravi san, puno se lak\u0161e pridr\u017eavaju plana prehrane, imaju manje \u017eelje za slatkim i lak\u0161e ostvaruju svoj cilj.<\/p>\n

Naravno, ne postoji jedna namirnica koja \u0107e rije\u0161iti nesanicu. San je rezultat brojnih \u010dimbenika \u2013 od razine stresa, hormona i izlo\u017eenosti dnevnom svjetlu do tjelesne aktivnosti, prehrane i ve\u010dernjih navika. Me\u0111utim, prehrana mo\u017ee biti va\u017ean dio te slagalice. Organizam treba odgovaraju\u0107e nutrijente kako bi mogao normalno stvarati neurotransmitere i hormone uklju\u010dene u regulaciju sna te odr\u017eavati urednu funkciju \u017eiv\u010danog sustava.<\/p>\n

U nastavku izdvajam pet namirnica koje se u dosada\u0161njim znanstvenim istra\u017eivanjima naj\u010de\u0161\u0107e povezuju s boljom kvalitetom sna.<\/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\t5 namirnica za kvalitetniji san\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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\n\t\t\t\t\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\tKivi \u2013 mala vo\u0107ka s velikim potencijalom<\/span>\n\t\t\t\t<\/span>\n\t\t\t\tAko bih morala izdvojiti jednu namirnicu koja je me\u0111u najbolje istra\u017eenima kada govorimo o prehrani i snu, to bi bio upravo kivi.\nSadr\u017ei vitamin C, folate, antioksidanse i serotonin, a smatra se da upravo kombinacija tih spojeva mo\u017ee doprinijeti njegovom povoljnom u\u010dinku na san.\nU istra\u017eivanju objavljenom 2011. godine osobe s problemima spavanja konzumirale su dva kivija oko sat vremena prije odlaska na spavanje tijekom \u010detiri tjedna. Istra\u017eiva\u010di su zabilje\u017eili kra\u0107e vrijeme uspavljivanja, dulje trajanje sna te bolju kvalitetu sna.\nSli\u010dni rezultati potvr\u0111eni su i u novijem istra\u017eivanju provedenom na elitnim sporta\u0161ima, kod kojih je redovita konzumacija dva kivija tijekom \u010detiri tjedna bila povezana s boljom kvalitetom sna i manjim brojem no\u0107nih bu\u0111enja.\n<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\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\tVi\u0161nje<\/span>\n\t\t\t\t<\/span>\n\t\t\t\tPrirodno sadr\u017ee melatonin te su bogate polifenolima koji mogu pomo\u0107i u smanjenju oksidativnog stresa i upale.\nNekoliko randomiziranih kontroliranih istra\u017eivanja pokazalo je da konzumacija koncentriranog soka od kisele vi\u0161nje mo\u017ee produljiti ukupno trajanje sna i pobolj\u0161ati njegovu u\u010dinkovitost, osobito kod osoba koje imaju simptome nesanice.\n<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\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\tKvinoja<\/span>\n\t\t\t\t<\/span>\n\t\t\t\tKvinoja je nutritivno iznimno vrijedna namirnica i jedan od rijetkih biljnih izvora svih devet esencijalnih aminokiselina.\nPosebno je zanimljiva jer sadr\u017ei triptofan \u2013 aminokiselinu iz koje organizam sintetizira serotonin, a zatim i melatonin.\nOsim toga, bogata je vlaknima koja hrane korisne bakterije u crijevima. Danas znamo da su crijeva i mozak usko povezani te da upravo os crijevo\u2013mozak ima va\u017enu ulogu u komunikaciji izme\u0111u probavnog i \u017eiv\u010danog sustava.\n<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\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<\/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\t\n\t\t\t\t\n\t\t\t\t\t\"n\"\t\t\t\t\t Brazilski ora\u0161\u010di\u0107i<\/span>\n\t\t\t\t<\/span>\n\t\t\t\tBrazilski ora\u0161\u010di\u0107i najpoznatiji su po iznimno visokom udjelu selena \u2013 minerala koji je va\u017ean za normalnu funkciju \u0161titnja\u010de, imunolo\u0161kog sustava i antioksidativnu za\u0161titu organizma.\nNeka istra\u017eivanja pokazuju povezanost izme\u0111u adekvatnog unosa selena i bolje kvalitete sna. Iako jo\u0161 uvijek ne mo\u017eemo re\u0107i da \u0107e upravo selen pobolj\u0161ati san, njegov odgovaraju\u0107i unos va\u017ean je za brojne procese u organizmu.\nBudu\u0107i da jedan brazilski ora\u0161\u010di\u0107 mo\u017ee sadr\u017eavati vrlo velike koli\u010dine selena, u ve\u0107ini slu\u010dajeva dovoljan je jedan do dva dnevno\n<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\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\tSjemenke bundeve<\/span>\n\t\t\t\t<\/span>\n\t\t\t\tSjemenke bundeve izvrstan su izvor magnezija, cinka, vlakana i zdravih nezasi\u0107enih masnih kiselina.\nSadr\u017ee i triptofan \u2013 aminokiselinu iz koje organizam sintetizira serotonin i melatonin.\nMagnezij doprinosi normalnoj funkciji \u017eiv\u010danog sustava, dok triptofan sudjeluje u procesima va\u017enima za regulaciju sna. Upravo zato sjemenke bundeve mogu biti vrijedan dio raznolike i uravnote\u017eene prehrane.\nMo\u017eete ih dodati u zobenu ka\u0161u, jogurt, salatu ili ih jednostavno pojesti kao me\u0111uobrok.\n<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\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<\/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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Kvalitetan san ne gradi se jednom namirnicom, nego nizom svakodnevnih navika. Prehrana je jedan va\u017ean dio te pri\u010de, ali jednako su va\u017eni upravljanje stresom, redovita tjelesna aktivnost, izlaganje dnevnom svjetlu i dobra higijena spavanja.<\/p>

Ako unato\u010d promjenama prehrane i \u017eivotnih navika i dalje imate pote\u0161ko\u0107e sa snom, va\u017eno je poku\u0161ati prona\u0107i pravi uzrok. Ponekad se iza lo\u0161eg sna kriju hormonalne promjene, kroni\u010dni stres, manjak pojedinih nutrijenata ili druga zdravstvena stanja koja zahtijevaju individualan pristup.<\/p>

Hrana nije lijek za nesanicu, ali mo\u017ee biti vrijedan saveznik u stvaranju boljih uvjeta za kvalitetan san. Male promjene koje svakodnevno ponavljamo \u010desto donose najve\u0107e rezultate \u2013 ne samo kada je rije\u010d o snu, nego i o na\u0161em zdravlju, energiji i kvaliteti \u017eivota.<\/p>

\u00a0<\/p>

Znanstveni izvori<\/strong><\/p>

  • Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems.<\/em> Asia Pacific Journal of Clinical Nutrition. 2011;20(2):169\u2013174.<\/li>
  • Doherty R, Madigan S, Nevill A, Warrington G, Ellis JG. The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes.<\/em> Nutrients. 2023;15(10):2274.<\/li>
  • Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.<\/em> European Journal of Nutrition. 2012;51(8):909\u2013916.<\/li>
  • Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia.<\/em> American Journal of Therapeutics. 2018;25(2):e194\u2013e201.<\/li>
  • Peuhkuri K, Sihvola N, Korpela R. Diet promotes sleep duration and quality.<\/em> Nutrition Research. 2012;32(5):309\u2013319.<\/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<\/div>","protected":false},"excerpt":{"rendered":"

    Koliko ste se puta probudili umorni, iako ste spavali sedam ili osam sati? Ili ste nave\u010der legli iscrpljeni, a san jednostavno nije dolazio? Kvalitetan san jedan je od najva\u017enijih temelja na\u0161eg zdravlja. Bez njega nema kvalitetnog oporavka organizma. Upravo tijekom sna odvijaju se brojni procesi regeneracije \u2013 obnavljaju se tkiva, reguliraju hormoni, ja\u010da imunosni sustav, […]<\/p>","protected":false},"author":2,"featured_media":8625,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8605","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricionizam"],"yoast_head":"\n5 namirnica za kvalitetniji san - 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\/5-namirnica-za-kvalitetniji-san\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 namirnica za kvalitetniji san - Nutricionistica Angelina\" \/>\n<meta property=\"og:description\" content=\"Koliko ste se puta probudili umorni, iako ste spavali sedam ili osam sati? 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