{"id":256791,"date":"2021-03-04T15:14:00","date_gmt":"2021-03-04T14:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=256791"},"modified":"2023-05-18T12:55:17","modified_gmt":"2023-05-18T10:55:17","slug":"mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/","title":{"rendered":"Mogu li vam prehrana i odabir hrane pobolj\u0161ati raspolo\u017eenje?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/#Jesu_li_vitkiji_ljudi_sretniji\" title=\"Jesu li vitkiji ljudi sretniji?\">Jesu li vitkiji ljudi sretniji?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/#Mozak_kao_okidac_za_dobro_raspolozenje\" title=\"Mozak kao okida\u010d za dobro raspolo\u017eenje\">Mozak kao okida\u010d za dobro raspolo\u017eenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/#Vitamini_minerali_i_korisne_tvari_podrzavaju_dobro_raspolozenje\" title=\"Vitamini, minerali i korisne tvari podr\u017eavaju dobro raspolo\u017eenje\">Vitamini, minerali i korisne tvari podr\u017eavaju dobro raspolo\u017eenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/#Zdrav_san_dobro_raspolozenje\" title=\"Zdrav san = dobro raspolo\u017eenje\">Zdrav san = dobro raspolo\u017eenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/#Adaptogeni_za_smanjenje_stresa\" title=\"Adaptogeni za smanjenje stresa\">Adaptogeni za smanjenje stresa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/#Hrana_koja_ce_vam_popraviti_raspolozenje\" title=\"Hrana koja \u0107e vam popraviti raspolo\u017eenje\">Hrana koja \u0107e vam popraviti raspolo\u017eenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/mogu-li-vam-prehrana-i-odabir-hrane-poboljsati-raspolozenje\/#Najbolji_dodaci_prehrani_za_poboljsanje_raspolozenja\" title=\"Najbolji dodaci prehrani za pobolj\u0161anje raspolo\u017eenja\">Najbolji dodaci prehrani za pobolj\u0161anje raspolo\u017eenja<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong><span data-preserver-spaces=\"true\">Ono \u0161to jedete&nbsp;<\/span><\/strong>zaista<strong><span data-preserver-spaces=\"true\">&nbsp;utje\u010de na va\u0161e raspolo\u017eenje.&nbsp;<\/span><\/strong>Ako u tijelo&nbsp;<strong>unesete<\/strong>&nbsp;<strong>prave hranjive sastojke<\/strong>, bit \u0107ete nagra\u0111eni&nbsp;<strong>bistrim umom i sretnim osmjehom.<\/strong>&nbsp;Pogledajte kako biti&nbsp;<strong>dobro raspolo\u017een uz pomo\u0107 zdrave prehrane i odabirom prave hrane!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jesu_li_vitkiji_ljudi_sretniji\"><\/span>Jesu li vitkiji ljudi sretniji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"955\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min-955x1124.jpg\" alt=\"Jesu li vitkiji ljudi sretniji?\" class=\"wp-image-184545\" title=\"Jesu li vitkiji ljudi sretniji?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min-955x1124.jpg 955w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min-340x400.jpg 340w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/118775388_3224778910977133_5479484954464176286_o-min.jpg 1087w\" sizes=\"auto, (max-width: 955px) 100vw, 955px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><span data-preserver-spaces=\"true\">Susre\u0107ete li se \u010desto s mi\u0161ljenjem da su&nbsp;<strong>vitkije i fit osobe sretnije?<\/strong>&nbsp;Mo\u017eda \u0107ete se iznenaditi, ali ovo nije mit,&nbsp;<strong>ova izjava je doista istinita<\/strong>. Osobe koje odabiru<strong>&nbsp;zdraviju i uravnote\u017eeniju prehranu<\/strong>&nbsp;su&nbsp;<strong>vi\u0161e otporne na bolesti, smanjuju rizik od depresije i br\u017ee se oporavljaju od bolesti i ozljeda<\/strong>. Na taj na\u010din podr\u017eavaju<strong>&nbsp;bolji san i bolje se nose sa stresom.<\/strong>&nbsp;Osim toga, ako su ljudi sretniji, skloniji su u&nbsp;<strong>odabiru zdravijih alternativa u prehrani.<\/strong><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Suprotno tome,&nbsp;<strong>osobe<\/strong>&nbsp;s&nbsp;<strong>prekomjernom te\u017einom<\/strong>&nbsp;i pretile osobe \u010desto pate od&nbsp;<strong>velikih psiholo\u0161kih problema<\/strong>, a to je&nbsp;<strong>depresija<\/strong>. \u010cesto osje\u0107aju&nbsp;<strong>umor, slabost, nezadovoljne su svojoj figurom,<\/strong>&nbsp;a to dovodi do depresije i tjeskobe. Stoga \u010desto pronalaze uto\u010di\u0161te u<strong>&nbsp;nezdravoj hrani<\/strong>, koja ne zadovoljava fizi\u010dku, ve\u0107&nbsp;<strong>emocionalnu glad<\/strong>.&nbsp;<strong>Nezdravoj i visokokalori\u010dnoj hrani i slatki\u0161ima<\/strong>&nbsp;su naj\u010de\u0161\u0107e&nbsp;<strong>skloni<\/strong>&nbsp;<strong>u stresnim situacijama<\/strong>. Ipak takva hrana&nbsp;<strong>nema gotovo nikakvu hranjivu vrijednost,<\/strong>&nbsp;te samim time ne sadr\u017ei nikakve hranjive&nbsp;<strong>tvari koje promi\u010du pozitivno raspolo\u017eenje.<\/strong><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Vi\u0161e o emocionalnom jedenju i \u010destim uzrocima prejedanja ili odabira neprikladne hrane mo\u017eete pro\u010ditati u na\u0161em \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/zasto-u-karanteni-jedemo-vise\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to u karanteni jedeno vi\u0161e?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mozak_kao_okidac_za_dobro_raspolozenje\"><\/span>Mozak kao okida\u010d za dobro raspolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da biste u potpunosti razumjeli&nbsp;<strong>kako odre\u0111ene namirnice mogu pobolj\u0161ati va\u0161e raspolo\u017eenje<\/strong>, prvo morate saznati \u0161to se doga\u0111a u va\u0161em mozgu. Mozak<strong>&nbsp;kontrolira svaki pojedini organ, hormone, pa \u010dak i raspolo\u017eenje.<\/strong>&nbsp;<strong>Koristi neurotransmitere<\/strong>&nbsp;za komunikaciju s tijelom, \u0161alje naredbe poput otkucaja srca ili disanja. Sli\u010dni procesi se doga\u0111aju prilikom&nbsp;<strong>odre\u0111ivanja dobrog raspolo\u017eenja.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-1124x701.jpg\" alt=\"Mozak kao okida\u010d za dobro raspolo\u017eenje\" class=\"wp-image-184467\" width=\"843\" height=\"526\" title=\"Mozak kao okida\u010d za dobro raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-1124x701.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-400x249.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-1536x958.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Dvije vrste neurotransmitera&nbsp;<\/span><\/strong>su odgovorne za na\u0161e raspolo\u017eenje:&nbsp;<strong>inhibitorni i ekscitacijski.<\/strong>&nbsp;Ekscitacijski neurotransmiteri, poput&nbsp;<strong>noradrenalina<\/strong>, aktivno stimuliraju tijelo i um. Me\u0111utim, lak\u0161e se iscrpljuju iz tijela, \u0161to u kona\u010dnici mo\u017ee<strong>&nbsp;dovesti do osje\u0107aja nezadovoljstva<\/strong>. Inhibitorni neurotransmiteri poput&nbsp;<strong>serotonina<\/strong>&nbsp;imaju<strong>&nbsp;umiruju\u0107i<\/strong>&nbsp;u\u010dinak&nbsp;<strong>na um<\/strong>&nbsp;i djelomi\u010dno<strong>&nbsp;eliminiraju u\u010dinke ekscitacijskih neurotransmitera<\/strong>. Idealno raspolo\u017eenje mo\u017eete posti\u0107i ako su ove dvije vrste neurotransmitera&nbsp;<strong>u ravnote\u017ei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, neurotransmiteri koji utje\u010du na raspolo\u017eenje ne formiraju se samo u mozgu. Kao i svi procesi u tijelu,&nbsp;<strong>mozak treba hranu da bi ih proizvodio.<\/strong>&nbsp;Hrana tako&nbsp;<strong>poma\u017ee u proizvodnju hormona \u201csre\u0107e\u201d \u2013 serotonin<\/strong>&nbsp;uklju\u010duje<strong>&nbsp;\u0161pinat, puretinu i banane<\/strong>. \u0160pinat sadr\u017ei visoku koncentraciju folata i vitamina B skupine, koji su va\u017eni za proizvodnju serotonina. Banane i pure\u0107e meso, zauzvrat,<strong>&nbsp;sadr\u017ee mnogo triptofana<\/strong>, aminokiseline koja se pretvara u serotonin u mozgu.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-1124x749.jpg\" alt=\"Uz zdravu prehranu do dobrog raspolo\u017eenja\" class=\"wp-image-184571\" width=\"843\" height=\"562\" title=\"Uz zdravu prehranu do dobrog raspolo\u017eenja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min.jpg 1680w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\">Drugi va\u017ean neurotransmiter koji poma\u017ee u regulaciji i stabilizaciji dobrog raspolo\u017eenje ja&nbsp;<strong>gama-amino-masla\u010dna kiselina (GABA).<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a>&nbsp;se proizvodi tijekom Krebsova ciklusa, fiziolo\u0161kog procesa u kojem se hranjive tvari&nbsp;<strong>pretvaraju u energiju klju\u010dnu za stani\u010dnu upotrebu<\/strong>. Me\u0111utim, gama-amino-masla\u010dnu kiselinu&nbsp;<strong>ne\u0107ete prona\u0107i u bilo kojoj namirnici,<\/strong>&nbsp;nego \u0107ete prona\u0107i hranjive tvari koje ju sadr\u017ee u velikoj koli\u010dini. Njen glavni gra\u0111evni blok je&nbsp;<strong>aminokiselina<a href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;l-glutamin<\/a><\/strong>. Mo\u017eete je prona\u0107i u svinjetini, govedini i raznim vrstama sjemenki.&nbsp;<\/span><span style=\"color: #ff6600;\" class=\"tadv-color\">[6] [7] [8] [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamini_minerali_i_korisne_tvari_podrzavaju_dobro_raspolozenje\"><\/span>Vitamini, minerali i korisne tvari podr\u017eavaju dobro raspolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span data-preserver-spaces=\"true\">Za pobolj\u0161anje va\u0161eg raspolo\u017eenja nisu zaslu\u017eni samo neurotransmiteri ve\u0107 i&nbsp;<strong>hranjive tvari koje unosite.<\/strong>&nbsp;Posebno biste trebali obratiti pa\u017enju na&nbsp;<strong>optimalno dodavanje odre\u0111enih vitamina, minerala i korisnih hranjivih tvari<\/strong>&nbsp;koje pozitivno utje\u010du na zdravlje tijela.&nbsp;<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Magnezij<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Nekoliko istra\u017eivanja tvrdi da<strong> ljudi koji pate od depresije imaju nisku razinu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a>.<\/strong> To je zato \u0161to je dokazano da magnezij <strong>poma\u017ee u pove\u0107anju amitriptilina i sertralina<\/strong>, koji djeluju kao antidepresivi. Suplementacija magnezijem nije uop\u0107e te\u0161ka. Lako ga mo\u017eete prona\u0107i u namirnicama poput <strong>banane, lisnatog povr\u0107a, ora\u0161astih plodova, sjemenki, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokada <\/a>i vru\u0107e \u010dokolade.<\/strong> Osim toga, mo\u017eete ga jednostavno nadopuniti, na primjer, osvje\u017eavaju\u0107im <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ume\u0107im tabletama<\/a>.<\/span> <span style=\"color: #ff6600;\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-1124x749.jpg\" alt=\"Magnezij pobolj\u0161ava raspolo\u017eenje\" class=\"wp-image-184558\" width=\"843\" height=\"562\" title=\"Magnezij pobolj\u0161ava raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cink<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\">Iako&nbsp;<a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a>&nbsp;<strong>sam po sebi nema antidepresivni u\u010dinak, on pove\u0107ava u\u010dinkovitost antidepresivnih komponenata druge hrane i dodataka prehrani.<\/strong>&nbsp;Ovu \u010dinjenicu potvrdila je studija koja istra\u017euje u\u010dinke cinka na pobolj\u0161anje raspolo\u017eenja kod ljudi koji pate od klini\u010dke depresije. U kombinaciji s antidepresivnim dodacima prehrani, pacijenti su&nbsp;<strong>postigli zna\u010dajno pobolj\u0161anje raspolo\u017eenja.<\/strong>&nbsp;Cink mo\u017eete prona\u0107i u gotovo&nbsp;<strong>svim vrstama mesa, jajima, mahunarkama ili kamenicama.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><\/span><span style=\"color: #ff6600;\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin D<\/h3>\n\n\n\n<p>Nije tajna da&nbsp;<strong>mnogi ljudi nisu dobrog raspolo\u017eenja<\/strong>&nbsp;tijekom jeseni i zime. Na to u velikoj mjeri utje\u010de i&nbsp;<strong>mala doza sun\u010deve svjetlosti,<\/strong>&nbsp;koja proizvodi vitamin D u kontaktu s ljudskom ko\u017eom.&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a>&nbsp;igra&nbsp;<strong>va\u017enu ulogu u nekoliko kognitivnih procesa<\/strong>, a raspolo\u017eenje nije iznimka. Da biste&nbsp;<strong>izbjegli neugodnu jesensku depresiju<\/strong>, trebali biste osigurati svome tijelu dovoljnu dozu vitamina D. To mo\u017eete&nbsp;<strong>posti\u0107i pravilnom suplementacijom<\/strong>, ali vitamin D mo\u017eete prona\u0107i i u hrani poput<strong>&nbsp;ribe, ora\u0161astih plodova ili gljiva<\/strong>. Me\u0111utim, preporu\u010duje se uzimanje pribli\u017eno&nbsp;<strong>2000 IU vitamina D dnevno.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-1124x749.jpg\" alt=\"Vitamin D pobolj\u0161ava raspolo\u017eenje\" class=\"wp-image-184922\" width=\"843\" height=\"562\" title=\"Vitamin D pobolj\u0161ava raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u017deljezo<\/h3>\n\n\n\n<p>Nedostatak <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeljeza<\/a> u tijelu je <strong>izravno povezan s problemima sa spavanjem. \u017dene pate<\/strong> od ovog problema posebno<strong> tijekom menstruacije<\/strong>, kada se zalihe \u017eeljeza ispiru iz tijela zajedno s krvlju. Nedovoljno ili lo\u0161e spavanje je \u010desto <strong>povezano s lo\u0161im raspolo\u017eenjem.<\/strong> Osim toga, nedostatak \u017eeljeza u krvi tako\u0111er <strong>uzrokuje sindrom nemirnih<\/strong> nogu, u kojem ljudi osje\u0107aju da moraju redovito micati nogama. Ovaj sindrom tako\u0111er ote\u017eava da zaspete i izaziva neugodno raspolo\u017eenje tijekom dana. Hrana bogata \u017eeljezom uklju\u010duje<strong> jetru, ora\u0161aste plodove, vru\u0107u \u010dokoladu, govedinu i janjetinu, grah, integralne \u017eitarice i tamno lisnato <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28082,3810,36685,6503,31256,44242,28189,5380,43885,53113,34207,44698,53629,41356\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Omega-3 masne kiseline<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega-3<\/a>&nbsp;masne kiseline igraju&nbsp;<strong>va\u017enu ulogu u zdravlju mozga.<\/strong>&nbsp;Stoga ne \u010dudi da su one&nbsp;<strong>osobito korisne u smislu pobolj\u0161anja simptoma depresije,<\/strong>&nbsp;kognitivnih funkcija i ukupnog raspolo\u017eenja. Mo\u017eete ih lako prona\u0107i u masnoj ribi kao \u0161to su&nbsp;<strong>sku\u0161a, losos ili haringa.<\/strong>&nbsp;Tako\u0111er se nalaze u&nbsp;<a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161astim plodovima i sjemenkama<\/a>&nbsp;poput&nbsp;<strong>badema, oraha, chia sjemenki ili lanenih sjemenki.&nbsp;<\/strong>Me\u0111utim<strong>, najbolja se pokazala suplementacija&nbsp;<a href=\"https:\/\/gymbeam.hr\/tekuca-riblja-ulja\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribljim uljem<\/a><\/strong>, koje je vrlo bogato s&nbsp;<strong>nekoliko vrsta&nbsp;<a href=\"https:\/\/gymbeam.hr\/zdrave-masti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravih masti<\/a>.<\/strong>&nbsp;<strong>Ulje morskih algi<\/strong>&nbsp;tako\u0111er mo\u017ee biti izvrsna alternativa za vegetarijance ili vegane.<span style=\"color: #ff6600;\"><strong>&nbsp;<\/strong><span class=\"tadv-color\">[13]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-1124x749.jpg\" alt=\"Omega-3 pobolj\u0161avaju raspolo\u017eenje\" class=\"wp-image-184506\" width=\"843\" height=\"562\" title=\"Omega-3 pobolj\u0161avaju raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin E<\/h3>\n\n\n\n<p>Sli\u010dno kao i kod \u017eeljeza, nedostatak&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/vitamin-e\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina E<\/a>&nbsp;uzrokuje sindrom nemirnih nogu.<\/strong>&nbsp;Njegovo redovito nadopunjavanje na taj na\u010din&nbsp;<strong>uklanja ovaj neugodan problem i tako olak\u0161ava da zaspete<\/strong>. Istra\u017eivanja su tako\u0111er pokazale da mo\u017ee&nbsp;<strong>pomo\u0107i u ubla\u017eavanju naleta vru\u0107ine i no\u0107nog znojenja<\/strong>&nbsp;kod \u017eena u menopauzi, pobolj\u0161avaju\u0107i njihovu kvalitetu sna. Nalazi se u mnogim namirnicama, uklju\u010duju\u0107i&nbsp;<strong>tamno lisnato povr\u0107e, ora\u0161aste plodove, sjemenke, ribu i vo\u0107e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamini B skupine<\/h3>\n\n\n\n<p>Istra\u017eivanja sugeriraju da&nbsp;<strong>odgovaraju\u0107a razina vitamina B3, B5, B6, B9 i B12 regulira razinu triptofana u tijelu<\/strong>, poma\u017eu\u0107i mu da&nbsp;<strong>proizvodi serotonin i melatonin<\/strong>, kako bi se osigurao dobar san i raspolo\u017eenje. Mo\u017eete ih jednostavno nadopuniti&nbsp;<strong>vo\u0107em i povr\u0107em, ora\u0161astim plodovima i sjemenkama<\/strong>, ali ih je najbolje nadopuniti&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B-kompleks<\/a>&nbsp;dodatkom prehrani. To \u0107e osigurati optimalan unos svih vrsta&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B skupine.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdrav_san_dobro_raspolozenje\"><\/span>Zdrav san = dobro raspolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo gore spomenuli, samo spavanje \u010desto je<strong>&nbsp;zaslu\u017eno za dobro raspolo\u017eenje.<\/strong>&nbsp;Ako ga nemate dovoljno ili je njegova kvaliteta vrlo niska, to mo\u017ee&nbsp;<strong>imati negativan u\u010dinak<\/strong>&nbsp;na vas. Ne mogu vas smetati samo lo\u0161e raspolo\u017eenje ve\u0107 i&nbsp;<strong>depresija, osje\u0107aj tjeskobe ili kroni\u010dni stres<\/strong>. Sre\u0107om i za ovaj problem<strong>&nbsp;postoji rje\u0161enje!<\/strong>&nbsp;Poku\u0161ajte uzeti sljede\u0107e hranjive tvari i&nbsp;<strong>osigurati nesmetan i&nbsp;<a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvalitetan san<\/a>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-1124x749.jpg\" alt=\"Zdrav san = dobro raspolo\u017eenje\" class=\"wp-image-184519\" width=\"843\" height=\"562\" title=\"Zdrav san = dobro raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Triptofan<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Triptofani<\/a>&nbsp;je esencijalna aminokiselina&nbsp;<strong>potrebna za normalan rast dojen\u010dadi i ravnote\u017eu du\u0161ika kod odraslih.<\/strong>&nbsp;Me\u0111utim, tijelo ga primarno koristi za&nbsp;<strong>proizvodnju niacina, melatonina i serotonina.<\/strong>&nbsp;Posljednje 2 spomenute tvari posebno su va\u017ene za&nbsp;<strong>poticanje dobrog sna.<\/strong>&nbsp;Stoga, ako \u017eelite biti dobro raspolo\u017eeni, trebali biste razmisliti o<strong>&nbsp;unosu vi\u0161e triptofana<\/strong>, jer tijelo to ne mo\u017ee napraviti samo. Mo\u017eete ga prona\u0107i u hrani poput&nbsp;<strong>puretine, sira, sjemenki, ora\u0161astih plodova, ribe i zobi.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\">[14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Valerijana<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\"><a href=\"https:\/\/gymbeam.hr\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Valeriana<\/a>&nbsp;je&nbsp;<strong>ljekovita biljka<\/strong>&nbsp;od \u010dijeg se korijena pravi&nbsp;<strong>ljekoviti ekstrakt.<\/strong>&nbsp;Hranjive tvari sadr\u017eane u korijenu poma\u017eu kod&nbsp;<strong>problema sa spavanjem, tjeskobom ili mentalnim stresom.<\/strong>&nbsp;Tu spadaju&nbsp;<strong>valeri\u010dna kiselina, izovaleri\u010dna kiselina i razni antioksidansi.<\/strong>&nbsp;Posebno izuzetna svojstva&nbsp;<strong>stje\u010de<\/strong>&nbsp;u&nbsp;<strong>interakciji s GABA.<\/strong>&nbsp;Utvr\u0111eno je da Valerijanska kiselina inhibira razgradnju GABA u mozgu, \u0161to&nbsp;<strong>dovodi do osje\u0107aja mira i spokoja.<\/strong><\/span><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[16]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kamilica<\/h3>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Kamilica&nbsp;<\/span><\/strong>(Matricaria recutita ili Chamomilla Recutita) je biljka koja se stolje\u0107ima&nbsp;<strong>koristi u medicini<\/strong>&nbsp;zbog svog&nbsp;<strong>opu\u0161taju\u0107eg i smiruju\u0107eg u\u010dinka.<\/strong>&nbsp;<strong>Konzumira<\/strong>&nbsp;se naj\u010de\u0161\u0107e&nbsp;<strong>u obliku \u010daja ili drugog ekstrakta.<\/strong>&nbsp;Njeni smiruju\u0107i u\u010dinci&nbsp;<strong>mogu se pripisati antioksidansu zvanom apigenin,<\/strong>&nbsp;koji se&nbsp;<strong>ve\u017ee na odre\u0111ene receptore u mozgu.<\/strong>&nbsp;To mo\u017ee&nbsp;<strong>smanjiti osje\u0107aj tjeskobe ili pokrenuti san.<\/strong><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[17]<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-1124x743.jpg\" alt=\"Kamilica djeluje umiruju\u0107e\" class=\"wp-image-184532\" width=\"843\" height=\"557\" title=\"Kamilica djeluje umiruju\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-1124x743.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-1536x1015.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-2048x1354.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Teanin<\/h3>\n\n\n\n<p>L-teanin je aminokiselina koja se&nbsp;<strong>prirodno nalazi u \u010dajevcima<\/strong>&nbsp;i stolje\u0107ima se koristi za&nbsp;<strong>pravljenje zelenog i crnog \u010daja.<\/strong>&nbsp;Me\u0111utim, ono \u0161to ovu aminokiselinu \u010dini iznimnom jesu njezini<strong>&nbsp;blagotvorni u\u010dinci u ubla\u017eavanju tjeskobe i izazivanju osje\u0107aja blagostanja.<\/strong>&nbsp;Upravo su ti \u010dimbenici va\u017eni za&nbsp;<strong>pokretanje kvalitetnog sna<\/strong>. Jedno je istra\u017eivanje pokazalo, da<strong>&nbsp;200 mg teanina prije spavanja, pobolj\u0161ava kvalitetu spavanja<\/strong>&nbsp;bez izazivanja&nbsp;<strong>pospanosti tijekom dana.<\/strong><strong><span data-preserver-spaces=\"true\">&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Melatonin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonin<\/a>,&nbsp;<strong>hormon koji se prirodno proizvodi u tijelu<\/strong>, poma\u017ee u odre\u0111ivanju&nbsp;<strong>redovitog i zdravog ciklusa spavanja i bu\u0111enja.<\/strong>&nbsp;Njegova razina obi\u010dno raste samo nave\u010der, ostaje visoka tijekom no\u0107i i pada rano ujutro. Melatonin se nalazi u<strong>&nbsp;mesu, \u017eitaricama, vo\u0107u i povr\u0107u.<\/strong>&nbsp;Dostupan je i kao dodatak prehrani koji se koristi za<strong>&nbsp;lije\u010denje jet laga i nesanice<\/strong>. Ako \u017eelite znati jo\u0161 vi\u0161e o ovom hormonu, ne ustru\u010davajte se pro\u010ditati na\u0161 \u010dlanak&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonin \u2013 pobolj\u0161ava li zaista spavanje i poma\u017ee li vam zaspati?<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Adaptogeni_za_smanjenje_stresa\"><\/span>Adaptogeni za smanjenje stresa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span data-preserver-spaces=\"true\">Stres se smatra&nbsp;<\/span><\/strong>najzna\u010dajnijim uzrokom lo\u0161eg raspolo\u017eenja. Mo\u017ee&nbsp;<strong>negativno utjecati na nekoliko procesa u tijelu<\/strong>&nbsp;i uzrokovati neugodne&nbsp;<strong>zdravstvene probleme<\/strong>. Stoga je njegovo uklanjanje doista va\u017eno. U tome vam mogu pomo\u0107i i&nbsp;<strong>adaptogeni u obliku dodataka prehrani<\/strong>, jedni od naj\u010de\u0161\u0107ih su&nbsp;<strong>ekstrakti \u017eednjaka i ashwagandhe,<\/strong>&nbsp;koji stres pretvaraju u sre\u0107u. Dnevna doza od&nbsp;<strong>50 mg rhodiole rosee u\u010dinkovita je u borbi protiv svakodnevnog umora i stresa.<\/strong>&nbsp;Suplementiranje ashwagandhom od&nbsp;<strong>300 do 500 mg dnevno<\/strong>&nbsp;ima sli\u010dan u\u010dinak. Preporu\u010duje se za jutarnju konzumaciju kao<strong>&nbsp;preventivni pripravak za stresan dan.<\/strong>&nbsp;Vi\u0161e o ovoj biljci mo\u017eete pro\u010ditati u \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ashwagandha \u2013 neprimjetna biljka u kojoj se kriju \u010duda.<\/a>&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-1124x749.jpg\" alt=\"Ashwagandha i rhodiola rosea smanjuju stres\" class=\"wp-image-184480\" width=\"843\" height=\"562\" title=\"Ashwagandha i rhodiola rosea smanjuju stres\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Stoga je doista o\u010dito da&nbsp;<strong>odre\u0111ene hranjive tvari i namirnice<\/strong>&nbsp;koje ih sadr\u017ee&nbsp;<strong>imaju sna\u017ean u\u010dinak na regulaciju raspolo\u017eenja.<\/strong>&nbsp;Tako\u0111er se mo\u017ee \u010diniti da je samo&nbsp;<strong>konzumiranje namirnica koje su pune hranjivih sastojaka<\/strong>, koji utje\u010du na kemiju mozga&nbsp;<strong>najbolji na\u010din za postizanje dobrog raspolo\u017eenja.<\/strong>&nbsp;Naravno, sve treba uzimati umjereno, pa bi se i&nbsp;<strong>va\u0161a prehrana trebala sastojati od zdrave uravnote\u017ee prehrane za postizanje dobrog raspolo\u017eenja.<\/strong>&nbsp;Stoga u prehranu uvrstite namirnice koje podr\u017eavaju dobro raspolo\u017eenje, ali tako\u0111er ne zaboravite na namirnice koje volite. Dobra prehrane je jedan od&nbsp;<strong>najkriti\u010dnijih \u010dimbenika koji \u0107e vas usre\u0107iti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hrana_koja_ce_vam_popraviti_raspolozenje\"><\/span>Hrana koja \u0107e vam popraviti raspolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a><\/li><li>tamna \u010dokolada<\/li><li>fermentirana hrana<\/li><li>banane<\/li><li>zob<\/li><li>ora\u0161asti plodovi i sjemenke<\/li><li>mahunarke<\/li><li>\u0161umsko vo\u0107e<\/li><li>vo\u0107e i povr\u0107e (nekoliko vrsta)<\/li><li>lisnato povr\u0107e <span style=\"color: #ff6600;\" class=\"tadv-color\">[19]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Najbolji_dodaci_prehrani_za_poboljsanje_raspolozenja\"><\/span>Najbolji dodaci prehrani za pobolj\u0161anje raspolo\u017eenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamini<\/a>&nbsp;i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">minerali<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zdrave-masti\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrave masti<\/a><\/li><li>5-HTP<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">melatonin<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">triptofan<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">GABA<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">valerijana<\/a><\/li><li>teanin<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ashwagandha<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rhodiola Rosea<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poku\u0161avate li se hraniti zdravo?&nbsp;<strong>Koja hrana sigurno pobolj\u0161ava va\u0161e raspolo\u017eenje?<\/strong>&nbsp;Podijelite svoje mi\u0161ljenje u komentarima i ne zaboravite \u010dlanak&nbsp;<strong>podijeliti<\/strong>&nbsp;sa svojim prijateljima.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ono \u0161to jedete zaista utje\u010de na va\u0161e raspolo\u017eenje. Ako u svoje tijelo unesete prave hranjive tvari, bit \u0107ete nagra\u0111eni bistrim umom i sretnim osmjehom. Pogledajte kako biti dobro raspolo\u017een uz pomo\u0107 zdrave prehrane i odabirom prave hrane!<\/p>\n","protected":false},"author":22,"featured_media":184958,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6200,7352,7328,7562],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-256791","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-adaptogeni-hr","9":"tag-prehrana-hr","10":"tag-san-hr","11":"tag-vitamini-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mogu li vam prehrana i odabir hrane pobolj\u0161ati raspolo\u017eenje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pro\u010ditajte o tome kako uz pomo\u0107 zdrave prehrane biti dobro raspolo\u017een. 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