{"id":257152,"date":"2020-10-14T11:25:00","date_gmt":"2020-10-14T09:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257152"},"modified":"2024-05-28T07:16:00","modified_gmt":"2024-05-28T05:16:00","slug":"alimentele-pot-sa-imbunatateasca-starea-de-spirit","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/","title":{"rendered":"Alimentele pot s\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 starea de spirit?"},"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.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/#Persoanele_mai_slabe_sunt_mai_fericite\" title=\"Persoanele mai slabe sunt mai fericite?\">Persoanele mai slabe sunt mai fericite?<\/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.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/#Creierul_declanseaza_buna_dispozitie\" title=\"Creierul declan\u0219eaz\u0103 buna dispozi\u021bie\">Creierul declan\u0219eaz\u0103 buna dispozi\u021bie<\/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.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/#Vitaminele_mineralele_si_substantele_benefice_care_sustin_buna_dispozitie\" title=\"Vitaminele, mineralele \u0219i substan\u021bele benefice care sus\u021bin buna dispozi\u021bie\">Vitaminele, mineralele \u0219i substan\u021bele benefice care sus\u021bin buna dispozi\u021bie<\/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.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/#Un_somn_sanatos_dispozitie_buna\" title=\"Un somn s\u0103n\u0103tos = dispozi\u021bie bun\u0103\">Un somn s\u0103n\u0103tos = dispozi\u021bie bun\u0103<\/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.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/#Adaptogeni_pentru_reducerea_stresului\" title=\"Adaptogeni pentru reducerea stresului\">Adaptogeni pentru reducerea stresului<\/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.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/#Alimentele_care_pot_imbunatati_starea_de_spirit\" title=\"Alimentele care pot \u00eembun\u0103t\u0103\u021bi starea de spirit\">Alimentele care pot \u00eembun\u0103t\u0103\u021bi starea de spirit<\/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.ro\/blog\/alimentele-pot-sa-imbunatateasca-starea-de-spirit\/#Cele_mai_bune_suplimente_pentru_imbunatatirea_starii_de_spirit\" title=\"Cele mai bune suplimente pentru \u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit\">Cele mai bune suplimente pentru \u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ceea&nbsp;<strong>ce m\u00e2nc\u0103m<\/strong>&nbsp;<strong>influen\u021beaz\u0103<\/strong>&nbsp;cu adev\u0103rat<strong>&nbsp;starea de spirit<\/strong>. Dac\u0103 ne<strong>&nbsp;hr\u0103nim corpul cu substan\u021bele potrivite,<\/strong>&nbsp;vom avea o&nbsp;<strong>minte limpede \u0219i un z\u00e2mbet larg.<\/strong>&nbsp;Privi\u021bi cum pute\u021bi&nbsp;<strong>s\u0103<\/strong>&nbsp;<strong>ave\u021bi<\/strong><strong>&nbsp;o dispozi\u021bie bun\u0103 cu ajutorul alimenta\u021biei s\u0103n\u0103toase \u0219i prin alegerea alimentelor potrivite!<\/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=\"Persoanele_mai_slabe_sunt_mai_fericite\"><\/span>Persoanele mai slabe sunt mai fericite?<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=\"Persoanele mai slabe sunt mai fericite?\" class=\"wp-image-184545\" title=\"Persoanele mai slabe sunt mai fericite?\" 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>Deseori v\u0103 \u00eent\u00e2lni\u021bi cu ideea c\u0103 oamenii&nbsp;<strong>mai slabi \u0219i cu o form\u0103 fizic\u0103 mai bun\u0103 sunt mai ferici\u021bi?<\/strong>&nbsp;Poate v\u0103 surprinde, dar acest lucru nu este un mit,&nbsp;<strong>este adev\u0103rat.<\/strong>&nbsp;Persoanele care aleg o&nbsp;<strong>diet\u0103 s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103<\/strong>&nbsp;sunt&nbsp;<strong>mai rezistente la boli, reduc riscul de depresie \u0219i se recupereaz\u0103 mai repede dup\u0103 accident\u0103ri sau boli.<\/strong>&nbsp;De asemenea, astfel sus\u021bin&nbsp;<strong>un somn mai bun \u0219i sunt capabili s\u0103 fac\u0103 fa\u021b\u0103 mai bine stresului<\/strong>. \u00cen plus, dac\u0103 oamenii se simt mai ferici\u021bi, tind&nbsp;<strong>s\u0103 aleag\u0103 alternative alimentare mai s\u0103n\u0103toase<\/strong><strong>.&nbsp;<\/strong><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>Dimpotriv\u0103,<strong>&nbsp;persoanele supraponderale<\/strong>&nbsp;\u0219i obeze sufer\u0103 adesea de o&nbsp;<strong>problem\u0103 de natur\u0103 psihologic\u0103<\/strong>, care este<strong>&nbsp;depresia<\/strong>. Se simt frecvent&nbsp;<strong>obosi\u021bi, f\u0103r\u0103 vlag\u0103, nemul\u021bumi\u021bi de silueta lor<\/strong>, iar acest lucru duce la depresie sau la sentimente de anxietate. Prin urmare, apeleaz\u0103 de multe ori la&nbsp;<strong>alimente nes\u0103n\u0103toase<\/strong>, care \u00eens\u0103 nu le satisfac&nbsp;<strong>foamea fizic\u0103,&nbsp;<\/strong>ci doar pe cea emo\u021bional\u0103. \u00cen situa\u021bii stresante adesea&nbsp;<strong>tind s\u0103 aleag\u0103 alimente nes\u0103n\u0103toase sau bogate \u00een calorii \u0219i dulciuri.<\/strong>&nbsp;Dar acestea&nbsp;<strong>nu au aproape nicio valoare nutritiv\u0103<\/strong>&nbsp;\u0219i nu con\u021bin&nbsp;<strong>substan\u021be care s\u0103 sus\u021bin\u0103 o dispozi\u021bie pozitiv\u0103<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3] [4] [5]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre m\u00e2ncatul emo\u021bional \u0219i cauzele frecvente ale supraaliment\u0103rii sau alegerii alimentelor nepotrivite \u00een articolul nostru&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-mancam-mai-mult-in-perioada-carantinei\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">De ce m\u00e2nc\u0103m mai mult \u00een perioada carantinei?<\/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=\"Creierul_declanseaza_buna_dispozitie\"><\/span>Creierul declan\u0219eaz\u0103 buna dispozi\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a \u00een\u021belege&nbsp;<strong>cum anumite alimente v\u0103 pot \u00eembun\u0103t\u0103\u021bi starea de spirit<\/strong>, trebuie s\u0103 afla\u021bi&nbsp;<strong>ce se \u00eent\u00e2mpl\u0103 \u00een creier.<\/strong>&nbsp;Creierul&nbsp;<strong>controleaz\u0103 fiecare organ, hormon \u0219i chiar \u0219i starea de spirit.<\/strong>&nbsp;Creierul&nbsp;<strong>folose\u0219te neurotransmi\u021b\u0103tori<\/strong>&nbsp;pentru a comunica cu corpul, prin care trimite comenzi de exemplu pentru b\u0103t\u0103ile inimii sau respira\u021bie. Un proces similar are loc \u0219i atunci c\u00e2nd se&nbsp;<strong>stabile\u0219te buna dispozi\u021bie<\/strong><strong>.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"701\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/meditation-1000062_1920-min-1124x701.jpg\" alt=\"Creierul declan\u0219eaz\u0103 buna dispozi\u021bie\" class=\"wp-image-184467\" style=\"width:843px;height:526px\" title=\"Creierul declan\u0219eaz\u0103 buna dispozi\u021bie\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Exist\u0103&nbsp;<strong>dou\u0103 tipuri de neurotransmi\u021b\u0103tori responsabili de starea de spirit: inhibitori \u0219i excitatori.<\/strong>&nbsp;Neurotransmi\u021b\u0103torii excitatori, precum&nbsp;<strong>noradrenalina<\/strong>, stimuleaz\u0103 activ corpul \u0219i mintea. \u00cens\u0103, acestea se epuizeaz\u0103 mai u\u0219or din corp, ceea ce poate&nbsp;<strong>duce \u00een cele din urm\u0103 la sentimente de nefericire<\/strong>. Neurotransmi\u021b\u0103torii inhibitori, precum&nbsp;<strong>serotonina<\/strong>, au un&nbsp;<strong>efect calmant asupra min\u021bii<\/strong>&nbsp;\u0219i&nbsp;<strong>elimin\u0103 par\u021bial efectele neurotransmi\u021b\u0103torilor excitatori<\/strong>. Ve\u021bi atinge o stare de spirit ideal\u0103 dac\u0103&nbsp;<strong>exist\u0103 un echilibru<\/strong>&nbsp;\u00eentre aceste dou\u0103 tipuri de neurotransmi\u021b\u0103tori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 creierul nu formeaz\u0103 pur \u0219i simplu, neurotransmi\u021b\u0103torii care influen\u021beaz\u0103 starea de spirit. Ca \u0219i \u00een cazul celorlalte procese din corp,&nbsp;<strong>creierul are nevoie de combustibil sub form\u0103 de alimente pentru a le produce.<\/strong>&nbsp;Alimentele care ajut\u0103 la&nbsp;<strong>producerea hormonului \u201efericirii\u201d serotonina<\/strong>&nbsp;includ<strong>&nbsp;spanacul, carnea de curcan \u0219i bananele.<\/strong>&nbsp;Spanacul con\u021bine concentra\u021bii ridicate de folat \u0219i vitamina B, care sunt importante pentru produc\u021bia de serotonin\u0103. Bananele \u0219i carnea de curcan&nbsp;<strong>con\u021bin mult triptofan<\/strong>, un aminoacid, care se transform\u0103 \u00een creier \u00een serotonin\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/117765857_3170616119726746_8200905384749494192_o-min-1124x749.jpg\" alt=\"Alimenta\u021bia s\u0103n\u0103tos\u0103 \u0219i buna dispozi\u021bie\" class=\"wp-image-184571\" style=\"width:843px;height:562px\" title=\"Alimenta\u021bia s\u0103n\u0103tos\u0103 \u0219i buna dispozi\u021bie\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Un alt neurotransmi\u021b\u0103tor important care ajut\u0103 la reglarea \u0219i stabilizarea bunei dispozi\u021bii este&nbsp;<strong>acidul gamma-aminobutiric.(GABA).<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA&nbsp;<\/a>se produce \u00een timpul ciclului lui Krebs, un proces fiziologic, \u00een care nutrien\u021bii<strong>&nbsp;sunt transforma\u021bi \u00een energie important\u0103 pentru utilizarea celular\u0103.<\/strong>&nbsp;\u00cens\u0103,&nbsp;<strong>nu ve\u021bi g\u0103si<\/strong>&nbsp;acidul gamma-aminobutiric<strong>&nbsp;\u00een niciun aliment<\/strong>, dar ve\u021bi g\u0103si substan\u021ba care o con\u021bine. Blocul s\u0103u principal de construc\u021bie este&nbsp;<strong>aminoacidul&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/glutamina\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>l-glutamin\u0103<\/strong><\/a><strong>.&nbsp;<\/strong>Acesta se g\u0103se\u0219te \u00een carnea de porc sau de vit\u0103 sau \u00een diverse tipuri de semin\u021be.&nbsp;<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=\"Vitaminele_mineralele_si_substantele_benefice_care_sustin_buna_dispozitie\"><\/span>Vitaminele, mineralele \u0219i substan\u021bele benefice care sus\u021bin buna dispozi\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu numai neurotransmi\u021b\u0103torii, dar \u0219i&nbsp;<strong>nutrien\u021bii pe care \u00eei primi\u021bi<\/strong>&nbsp;sunt responsabili pentru \u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit. Ar trebui s\u0103 acorda\u021bi o aten\u021bie deosebit\u0103&nbsp;<strong>supliment\u0103rii optime a anumitor vitamine, minerale \u0219i substan\u021be benefice<\/strong>, care au un efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii organismului.&nbsp;<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\">Magneziu<\/h3>\n\n\n\n<p>Mai multe studii arat\u0103 c\u0103 <strong>persoanele care sufer\u0103 de depresie au un nivel sc\u0103zut de <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>magneziu<\/strong><\/a><strong>.<\/strong> S-a demonstrat c\u0103 magneziul <strong>contribuie la cre\u0219terea amitriptilinei \u0219i a sertralinei,<\/strong> care ac\u021bioneaz\u0103 ca antidepresive. Suplimentarea cu magneziu nu este deloc dificil\u0103. \u00cel pute\u021bi g\u0103si cu u\u0219urin\u021b\u0103 \u00een alimente precum<strong> banane, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> cu frunze verzi, nuci, semin\u021be, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/avocado-ro\/\" class=\"ek-link\">avocado<\/a> \u0219i ciocolat\u0103 neagr\u0103<\/strong>. \u00cen plus, \u00eel pute\u021bi completa cu u\u0219urin\u021b\u0103, de exemplu cu ajutorul <a href=\"https:\/\/gymbeam.ro\/magneziu-chelat-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">comprimatelor efervescente<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/104001800_2991885257599834_3050172309222552174_o-min-1124x749.jpg\" alt=\"Magneziul \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit\" class=\"wp-image-184558\" style=\"width:843px;height:562px\" title=\"Magneziul \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Zinc<\/h3>\n\n\n\n<p>De\u0219i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/zinc\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">zincul<\/a>&nbsp;<strong>nu are \u00een sine un efect antidepresiv,<\/strong>&nbsp;acesta&nbsp;<strong>cre\u0219te eficacitatea componentelor antidepresive ale altor alimente \u0219i suplimente.<\/strong>&nbsp;Acest lucru este confirmat de un studiu care a examinat efectele zincului pentru \u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit la persoanele care sufereau de depresie clinic\u0103. \u00cen cazul supliment\u0103rii cu zinc \u00een combina\u021bie antidepresivele,&nbsp;<strong>pacien\u021bii au ob\u021binut o \u00eembun\u0103t\u0103\u021bire semnificativ\u0103 a dispozi\u021biei.<\/strong>&nbsp;Zincul se g\u0103se\u0219te \u00een aproape&nbsp;<strong>toate tipurile de carne, ou\u0103, leguminoase sau stridii<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Vitamina D<\/h3>\n\n\n\n<p>Nu este un secret faptul c\u0103&nbsp;<strong>mul\u021bi oameni \u00ee\u0219i pierd buna dispozi\u021bie \u00een anotimpul rece<\/strong>. Acest lucru este, de asemenea, influen\u021bat de&nbsp;<strong>cantitatea redus\u0103 de lumin\u0103 solar\u0103,<\/strong>&nbsp;care la contactul cu pielea produce&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina D<\/a>. Aceasta joac\u0103&nbsp;<strong>un rol important \u00een mai multe procese cognitive,<\/strong>&nbsp;iar starea de spirit nu face excep\u021bie.&nbsp;<strong>Pentru a<\/strong>&nbsp;<strong>evita depresia nepl\u0103cut\u0103 de toamn\u0103,<\/strong>&nbsp;ar trebui s\u0103 v\u0103 asigura\u021bi c\u0103 organismul are o cantitate suficient\u0103 de vitamina D. Pute\u021bi&nbsp;<strong>realiza acest lucru prin suplimentarea potrivit\u0103<\/strong>, \u00eens\u0103 ve\u021bi g\u0103si vitamina D \u0219i \u00een alimente precum&nbsp;<strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>, nuci sau ciuperci.<\/strong>&nbsp;Se recomand\u0103 un aport de aproximativ&nbsp;<strong>2000 UI de vitamina D pe zi.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/IMG_1059-1124x749.jpg\" alt=\"Vitamina D \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit\" class=\"wp-image-184922\" style=\"width:843px;height:562px\" title=\"Vitamina D \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Fier<\/h3>\n\n\n\n<p>Caren\u021ba de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/fier\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">fier<\/a>&nbsp;din organism este&nbsp;<strong>direct legat\u0103 de probleme de somn.<\/strong>&nbsp;<strong>De aceast\u0103 problem\u0103 sufer\u0103&nbsp;<\/strong>mai ales&nbsp;<strong>femeile \u00een timpul menstrua\u021biei<\/strong>, c\u00e2nd depozitele de fier se elimin\u0103 din corpul lor. Somnul insuficient sau nesatisf\u0103c\u0103tor este adesea&nbsp;<strong>asociat cu indispozi\u021bia.<\/strong>&nbsp;\u00cen plus, lipsa fierului din s\u00e2nge provoac\u0103 \u0219i&nbsp;<strong>sindromul picioarelor nelini\u0219tite,<\/strong>&nbsp;atunci c\u00e2nd oamenii simt c\u0103 trebuie s\u0103 \u00ee\u0219i mi\u0219te picioarele \u00een mod constant. Acest sindrom face, de asemenea,&nbsp;<strong>dificil\u0103 adormirea \u0219i induce o stare de spirit nepl\u0103cut\u0103 \u00een timpul zilei<\/strong>. Fierul se g\u0103se\u0219te \u00een urm\u0103toarele alimente:&nbsp;<strong>ficat, nuci, ciocolat\u0103 neagr\u0103, carne de vit\u0103 sau miel, fasole, cereale integrale \u0219i legume cu frunze verzi<\/strong><strong>.<\/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=\"28082,42895,48604,66457,74791,81166\" ><\/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\">Acizi gra\u0219i Omega-3<\/h3>\n\n\n\n<p>Acizii gra\u0219i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/acizi-grasi-omega-3\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">omega-3<\/a>&nbsp;<strong>joac\u0103 un rol important \u00een s\u0103n\u0103tatea creierului.<\/strong>&nbsp;Prin urmare, nu este surprinz\u0103tor faptul c\u0103&nbsp;<strong>sunt deosebit de benefici \u00een ceea ce prive\u0219te \u00eembun\u0103t\u0103\u021birea simptomelor de depresie,<\/strong>&nbsp;func\u021biilor cognitive \u0219i a st\u0103rii generale de spirit. \u00cei pute\u021bi g\u0103si cu u\u0219urin\u021b\u0103 \u00een pe\u0219tele gras, cum ar fi macrou, somon sau hering. Se g\u0103sesc \u0219i \u00een&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">nuci \u0219i semin\u021be<\/a>&nbsp;precum&nbsp;<strong>migdale, nuci, semin\u021be de chia sau semin\u021be de in.<\/strong>&nbsp;\u00cens\u0103,&nbsp;<strong>suplimentarea<\/strong>&nbsp;cu&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/ulei-de-peste-lichid\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>ulei de pe\u0219te<\/strong><\/a>, care este bogat \u00een&nbsp;<strong>mai multe tipuri<\/strong>&nbsp;de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>gr\u0103simi s\u0103n\u0103toase<\/strong><\/a>, s-a dovedit a fi cea mai bun\u0103.&nbsp;<strong>Uleiul de alge marine<\/strong>&nbsp;poate fi, de asemenea, o alternativ\u0103 excelent\u0103 pentru vegetarieni sau vegani.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/IMG_7995-min-1124x749.jpg\" alt=\"Acizii omega-3 \u00eembun\u0103t\u0103\u021besc starea de spirit\" class=\"wp-image-184506\" style=\"width:843px;height:562px\" title=\"Acizii omega-3 \u00eembun\u0103t\u0103\u021besc starea de spirit\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamina E<\/h3>\n\n\n\n<p>Ca \u0219i \u00een cazul fierului,&nbsp;<strong>deficitul<\/strong>&nbsp;de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/vitamina-e\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamina E<\/strong><\/a>&nbsp;<strong>provoac\u0103 sindromul picioarelor nelini\u0219tite<\/strong>. Completarea sa regulat\u0103&nbsp;<strong>elimin\u0103 aceast\u0103 problem\u0103 nepl\u0103cut\u0103 \u0219i astfel faciliteaz\u0103 adormirea<\/strong>. Studiile au ar\u0103tat, de asemenea, c\u0103 poate&nbsp;<strong>ajuta la atenuarea bufeurilor \u0219i transpira\u021biilor nocturne<\/strong>&nbsp;la femeile aflate la menopauz\u0103, \u00eembun\u0103t\u0103\u021bind calitatea somnului. Se g\u0103se\u0219te \u00een multe alimente, inclusiv&nbsp;<strong>legume cu frunze verzi, nuci, semin\u021be, pe\u0219te \u0219i fructe<\/strong><strong>.<\/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\">Vitaminele din complexul B<\/h3>\n\n\n\n<p>Cercet\u0103rile arat\u0103 c\u0103&nbsp;<strong>nivelul adecvat de vitamine B3, B5, B6, B9 \u0219i B12 regleaz\u0103 nivelul triptofanului din organism<\/strong>, ajut\u00e2ndu-l s\u0103&nbsp;<strong>produc\u0103 serotonin\u0103 \u0219i melatonin\u0103<\/strong>&nbsp;pentru a asigura un somn \u0219i o dispozi\u021bie bun\u0103. Le pute\u021bi completa cu u\u0219urin\u021b\u0103 din<strong>&nbsp;fructe \u0219i legume, nuci sau semin\u021be,<\/strong>&nbsp;dar cel mai bine este s\u0103 le completa\u021bi aportul lor cu ajutorul produsului&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">B-complex<\/a>. Astfel ve\u021bi asigura aportul optim al tuturor tipurilor de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/vitamina-b\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">vitamine din complexul B<\/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=\"Un_somn_sanatos_dispozitie_buna\"><\/span>Un somn s\u0103n\u0103tos = dispozi\u021bie bun\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat mai sus,&nbsp;<strong>somnul este adesea responsabil<\/strong>&nbsp;pentru buna dispozi\u021bie. Dac\u0103 nu a\u021bi dormit suficient sau calitatea acestuia este foarte redus\u0103, acest lucru&nbsp;<strong>poate avea un efect negativ<\/strong>&nbsp;asupra voastr\u0103. Pute\u021bi s\u0103 suferi\u021bi astfel \u0219i de&nbsp;<strong>depresie, sentimente de anxietate sau stres cronic<\/strong>, nu numai de indispozi\u021bie. Din fericire,&nbsp;<strong>exist\u0103 o solu\u021bie<\/strong>&nbsp;\u0219i la aceast\u0103 problem\u0103! \u00cencerca\u021bi s\u0103 lua\u021bi urm\u0103toarele substan\u021be \u0219i astfel&nbsp;<strong>s\u0103 v\u0103 asigura\u021bi un&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/pentru-somn-mai-bun\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">somn de calitate<\/a><\/strong><strong>.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-andrea-piacquadio-3771069-min-1124x749.jpg\" alt=\"Un somn s\u0103n\u0103tos = dispozi\u021bie bun\u0103\" class=\"wp-image-184519\" style=\"width:843px;height:562px\" title=\"Un somn s\u0103n\u0103tos = dispozi\u021bie bun\u0103\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Triptofan<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Triptofanul<\/a>&nbsp;este un aminoacid esen\u021bia,l&nbsp;<strong>necesar pentru cre\u0219terea normal\u0103 a sugarilor \u0219i pentru echilibrul azotului la adul\u021bi<\/strong>. \u00cens\u0103, organismul \u00eel folose\u0219te \u00een primul r\u00e2nd pentru a&nbsp;<strong>produce niacin\u0103, melatonin\u0103 \u0219i serotonin\u0103.<\/strong>&nbsp;\u00cen special, ultimele 2 substan\u021be men\u021bionate sunt extrem de importante pentru&nbsp;<strong>inducerea unui somn de calitate.<\/strong>&nbsp;Prin urmare, dac\u0103 dori\u021bi s\u0103 ave\u021bi o dispozi\u021bie bun\u0103, ar trebui s\u0103 lua\u021bi \u00een considerare&nbsp;<strong>un aport mai ridicat de triptofan<\/strong>, deoarece corpul nu-l poate produce singur. \u00cel pute\u021bi g\u0103si \u00een alimente precum&nbsp;<strong>carne de curcan, br\u00e2nza, semin\u021be, nuci, pe\u0219te sau ov\u0103z<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" 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\">Valeriana<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/valeriana-60-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Valeriana<\/a>&nbsp;este o&nbsp;<strong>plant\u0103 medicinal\u0103<\/strong>&nbsp;a c\u0103rei r\u0103d\u0103cin\u0103 este utilizat\u0103 pentru prepararea unui&nbsp;<strong>extract medicinal.<\/strong>&nbsp;Substan\u021bele con\u021binute \u00een r\u0103d\u0103cin\u0103 ajut\u0103 la&nbsp;<strong>problemele de somn, anxietate sau stres<\/strong>. Acestea includ&nbsp;<strong>acidul valeric, acidul isovaleric \u0219i diver\u0219i antioxidan\u021bi.<\/strong>&nbsp;Atunci&nbsp;<strong>c\u00e2nd interac\u021bioneaz\u0103 cu GABA ob\u021bine<\/strong>&nbsp;propriet\u0103\u021bi deosebit de excep\u021bionale. S-a descoperit c\u0103 acidul valeric inhib\u0103 eliminarea GABA \u00een creier,&nbsp;<strong>duc\u00e2nd la sentimente de pace \u0219i lini\u0219te<\/strong><strong>.<span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[16]&nbsp;<\/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\">Mu\u0219e\u021bel<\/h3>\n\n\n\n<p><strong>Mu\u0219e\u021belul<\/strong>&nbsp;<em>(Matricaria recutita sau Chamomilla recutita)&nbsp;<\/em>este o plant\u0103, care se&nbsp;<strong>folose\u0219te \u00een medicin\u0103 de secole pentru efectul s\u0103<\/strong><strong>u relaxant \u0219i calmant.<\/strong>&nbsp;<strong>Se administreaz\u0103<\/strong>&nbsp;\u00een special&nbsp;<strong>sub form\u0103 de ceai sau extract infuzat<\/strong>. Efectele sale calmante&nbsp;<strong>se datoreaz\u0103 antioxidantului numit apigenin\u0103<\/strong>, care&nbsp;<strong>se leag\u0103 de receptorii specifici din creier.<\/strong>&nbsp;Ace\u0219tia pot<strong>&nbsp;reduce sentimentele de anxietate sau pot ini\u021bia somnul.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"743\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-pixabay-159110-min-1124x743.jpg\" alt=\"Mu\u0219e\u021belul are efect calmant\" class=\"wp-image-184532\" style=\"width:843px;height:557px\" title=\"Mu\u0219e\u021belul are efect calmant\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Teanina<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/l-theanine-double-strength-200-mg-now-foods.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">L-teanina<\/a>&nbsp;este un aminoacid care&nbsp;<strong>se g\u0103se\u0219te \u00een mod natural \u00een arborele de ceai,<\/strong>&nbsp;folosit de secole pentru a&nbsp;<strong>prepara ceai verde \u0219i negru.<\/strong>&nbsp;\u00cens\u0103, ceea ce face acest aminoacid excep\u021bional sunt&nbsp;<strong>efectele sale benefice \u00een ameliorarea anxiet\u0103\u021bii \u0219i inducerea unui sentiment de bun\u0103stare<\/strong>. Ace\u0219ti factori sunt importan\u021bi pentru&nbsp;<strong>ini\u021bierea unui somn de calitate<\/strong>. Un studiu a ar\u0103tat c\u0103&nbsp;<strong>200 mg de teanin\u0103 \u00eenainte de culcare a \u00eembun\u0103t\u0103\u021bit calitatea somnului<\/strong>&nbsp;<strong>f\u0103r\u0103 a provoca somnolen\u021b\u0103 \u00een timpul zilei<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" 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\u0103<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Melatonina<\/a>, un&nbsp;<strong>hormon produs \u00een mod natural \u00een organism<\/strong>, ajut\u0103 la determinarea&nbsp;<strong>ciclurilor regulate \u0219i s\u0103n\u0103toase de somn \u0219i veghe<\/strong>. Nivelul s\u0103u cre\u0219te de obicei seara, r\u0103m\u00e2ne ridicat peste noapte \u0219i coboar\u0103 diminea\u021ba devreme. Melatonina se g\u0103se\u0219te \u00een&nbsp;<strong>carne, cereale, fructe \u0219i legume.<\/strong>&nbsp;Este, de asemenea, disponibil\u0103 \u0219i sub form\u0103 de suplimente nutritive care sunt utilizate pentru<strong>&nbsp;tratarea jet lag-ului \u0219i insomniei<\/strong>. Dac\u0103 dori\u021bi s\u0103 afla\u021bi \u0219i mai multe despre acest hormon, nu ezita\u021bi s\u0103 citi\u021bi articolul nostru&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/melatonina-imbunatateste-intr-adevar-somnul-si-va-ajuta-sa-dormiti\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Melatonina \u2013 \u00cembun\u0103t\u0103\u021be\u0219te \u00eentr-adev\u0103r somnul \u0219i v\u0103 ajut\u0103 s\u0103 dormi\u021bi?<\/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_pentru_reducerea_stresului\"><\/span>Adaptogeni pentru reducerea stresului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Stresul este considerat<\/strong>&nbsp;a fi cea mai important\u0103 cauz\u0103 a indispozi\u021biei. Stresul poate&nbsp;<strong>afecta negativ mai multe procese din organism<\/strong>&nbsp;\u0219i poate provoca&nbsp;<strong>probleme de s\u0103n\u0103tate<\/strong>&nbsp;nepl\u0103cute. Prin urmare, eliminarea acestuia este cu adev\u0103rat important\u0103.&nbsp;<strong>Suplimentarea componentelor adaptogene<\/strong>&nbsp;v\u0103 poate ajuta, de asemenea, \u00een acest sens. Cele mai disponibile sunt&nbsp;<strong>extractele de<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>Rhodiola rosea<\/strong><\/a><strong>&nbsp;\u0219i&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>Ashwaganda<\/strong><\/a>.<strong>&nbsp;<\/strong>S-a dovedit c\u0103 doza zilnic\u0103 de&nbsp;<strong>50 mg de Rhodiola rosea<\/strong>&nbsp;este&nbsp;<strong>eficient\u0103 \u00een combaterea oboselii \u0219i a stresului zilnic<\/strong>. Suplimentarea cu Ashwagandha cu o doz\u0103 \u00eentre&nbsp;<strong>300 \u0219i 500 mg pe zi<\/strong>&nbsp;a avut un efect similar. Aceasta se recomand\u0103 pentru a fi consumat\u0103 diminea\u021ba ca&nbsp;<strong>preparat preventiv pentru o zi stresant\u0103.<\/strong>&nbsp;Pute\u021bi citi mai multe despre aceast\u0103 plant\u0103 \u00een articolul&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ashwagandha-o-planta-care-ascunde-adevarate-minuni\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Ashwagandha \u2013 o plant\u0103 care ascunde adev\u0103rate minuni<\/a>.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[13]<\/span>&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-nathan-cowley-897817-min-1124x749.jpg\" alt=\"Ashwaganda \u0219i rhodiola rosea reduc stresul\" class=\"wp-image-184480\" style=\"width:843px;height:562px\" title=\"Ashwaganda \u0219i rhodiola rosea reduc stresul\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Este clar c\u0103&nbsp;<strong>anumite substan\u021be \u0219i alimente<\/strong>&nbsp;care le con\u021bin au un&nbsp;<strong>efect puternic asupra regl\u0103rii dispozi\u021biei<\/strong>. Prin urmare, se pare c\u0103&nbsp;<strong>cel mai bun mod de a ob\u021bine o dispozi\u021bie<\/strong>&nbsp;<strong>bun\u0103<\/strong>&nbsp;este&nbsp;<strong>consumul de alimente bogate \u00een substan\u021be nutritive,<\/strong>&nbsp;care influen\u021beaz\u0103 chimia creierului. Desigur, totul trebuie luat cu m\u0103sur\u0103, iar&nbsp;<strong>alimenta\u021bia trebuie s\u0103 fie echilibrat\u0103 pentru a ob\u021bine o bun\u0103 dispozi\u021bie<\/strong>. Prin urmare, include\u021bi<strong>&nbsp;alimentele care sus\u021bin buna dispozi\u021bie<\/strong>&nbsp;\u00een meniul vostru, dar nu uita\u021bi nici de&nbsp;<strong>alimentele preferate.<\/strong>&nbsp;S\u0103 m\u00e2nca\u021bi bine este unul dintre&nbsp;<strong>cei mai importan\u021bi factori, care v\u0103 vor face ferici\u021bi.<\/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=\"Alimentele_care_pot_imbunatati_starea_de_spirit\"><\/span>Alimentele care pot \u00eembun\u0103t\u0103\u021bi starea de spirit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pe\u0219te<\/li>\n\n\n\n<li>ciocolat\u0103 neagr\u0103<\/li>\n\n\n\n<li>alimente fermentate<\/li>\n\n\n\n<li>banane<\/li>\n\n\n\n<li>ov\u0103z<\/li>\n\n\n\n<li>nuci \u0219i semin\u021be<\/li>\n\n\n\n<li>leguminoase<\/li>\n\n\n\n<li>fructe de p\u0103dure<\/li>\n\n\n\n<li>fructe \u0219i legume (mai multe feluri)<\/li>\n\n\n\n<li>legume cu frunze verzi<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[19]<\/span><\/span><\/li>\n<\/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=\"Cele_mai_bune_suplimente_pentru_imbunatatirea_starii_de_spirit\"><\/span>Cele mai bune suplimente pentru \u00eembun\u0103t\u0103\u021birea st\u0103rii de spirit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamine<\/a>&nbsp;\u0219i&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/minerale-1\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">minerale<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/grasimi-santatoase\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">gr\u0103simi s\u0103n\u0103toase<\/a><\/li>\n\n\n\n<li>5-HTP<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">melatonin\u0103<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">triptofan<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/valeriana-60-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">valerian\u0103<\/a><\/li>\n\n\n\n<li>teanin\u0103<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ashwagandha<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rhodiola rosea<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?&nbsp;<strong>Ce alimente v\u0103 \u00eembun\u0103t\u0103\u021besc garantat starea de spirit?<\/strong>&nbsp;\u00cemp\u0103rt\u0103\u0219i\u021bi-ne p\u0103rerea \u00een comentarii \u0219i nu uita\u021bi s\u0103&nbsp;<strong>distribui\u021bi<\/strong>&nbsp;articolul \u0219i prietenilor vo\u0219tri.<\/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>Ceea ce m\u00e2nc\u0103m\u00a0influen\u021beaz\u0103 cu adev\u0103rat starea de spirit. Dac\u0103 ne hr\u0103nim corpul cu substan\u021bele potrivite, vom avea o\u00a0minte limpede \u0219i un z\u00e2mbet larg. Privi\u021bi cum pute\u021bi s\u0103\u00a0ave\u021bi\u00a0o dispozi\u021bie bun\u0103 cu ajutorul alimenta\u021biei s\u0103n\u0103toase \u0219i prin alegerea alimentelor potrivite!<\/p>\n","protected":false},"author":22,"featured_media":184965,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6206,7358,7334,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257152","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-adaptogeni-ro","9":"tag-nutritie","10":"tag-somn","11":"tag-vitamine","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>Alimentele pot s\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 starea de spirit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 ave\u021bi mereu o stare de bine datorit\u0103 alimenta\u021biei. 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