{"id":15433,"date":"2014-11-12T00:00:00","date_gmt":"2014-11-12T00:00:00","guid":{"rendered":"https:\/\/novakdjokovicfoundation.org\/namirnice-koje-podsticu-memoriju\/"},"modified":"2014-11-12T00:00:00","modified_gmt":"2014-11-12T00:00:00","slug":"namirnice-koje-podsticu-memoriju","status":"publish","type":"post","link":"https:\/\/novakdjokovicfoundation.org\/sr\/namirnice-koje-podsticu-memoriju\/","title":{"rendered":"Namirnice koje podsti\u010du memoriju"},"content":{"rendered":"<p><i>Koje su to namirnice koje svako dete ili student mo\u017ee\u00a0da uvrsti u svoj svakodnevni jelovnik sa ciljem da se hrani zdravo? Te namirnice bi, izme\u0111u ostalog, trebalo da\u00a0podsti\u010du koncentraciju kako bi izazovi koje svaki \u0161kolski dan sa sobom donosi bili lak\u0161e savladivi.<\/i><\/p>\n<p><!--more--><\/p>\n<p>Ve\u0107 mesec dana sam na razmeni studenata, hiljade kilometara daleko od ku\u0107e. Do nedavno\u00a0sam u\u017eivala u maminoj kuhinji. Jela sam ukusan pasulj, so\u010divo, povr\u0107e u najrazli\u010ditijim oblicima i nisam previ\u0161e razmi\u0161ljala o hranljivoj vrednosti namirnica jer sam znala da je sve zdravo i da \u0107e mi dati dovoljno energije i snabdeti me neophodnim vitaminima. Me\u0111utim, pre nekoliko dana uhvatila sam sebe kako kora\u010dam kroz menzu u potrazi za ne\u010dim hranljivim \u0161to \u0107e mi pru\u017eiti ne samo dovoljno energije, nego i pomo\u0107i da se bolje koncentri\u0161em na \u010dasovima i da punom parom radim u toku dana. Izbor je ogroman &#8211; od kineske ili meksi\u010dke hrane, preko burgera, najrazli\u010ditijih soseva, kola\u010di\u0107a&#8230; Sve je ukusno i primamljivo, ali da li dovoljno hranljivo?\u00a0Koje su to namirnice koje svako dete ili student mo\u017ee\u00a0da uvrsti u svoj svakodnevni jelovnik sa ciljem da se hrani zdravo? Te namirnice bi, izme\u0111u ostalog, trebalo da\u00a0podsti\u010du koncentraciju kako bi izazovi koje svaki \u0161kolski dan sa sobom donosi bili lak\u0161e savladivi.<\/p>\n<p><a href=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/vegetables-with-shrimps.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5628\" src=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/vegetables-with-shrimps-508x338.jpg\" alt=\"vegetables-with-shrimps\" width=\"508\" height=\"338\" \/><\/a><\/p>\n<h2>Hajde da po\u010dnemo od doru\u010dka<\/h2>\n<p>Nakon no\u0107nog sna ne samo da na\u0161e telo vapi za namirnicama koje \u0107e ga pokrenuti i opskrbiti neophodnom energijom, ve\u0107 i na\u0161e sive \u0107elije tra\u017ee gorivo koje \u0107e nam pomo\u0107i da lak\u0161e pamtimo na \u010dasu, bolje se koncentri\u0161emo, u\u010dimo i samim tim savladamo \u0161kolske zadatke koji su pred nama. Brojne studije, od pedesetih godina pa do danas, pokazale su da su deca koja imaju zdrav doru\u010dak uspe\u0161nija na testovima memorije u odnosu na decu koja doru\u010dak preska\u010du. \u0160ta je to \u0161to bi trebalo da se na\u0111e na na\u0161em tanjiru \u010dim se probudimo? Evo nekoliko predloga:<\/p>\n<p><b>Ovsena ka\u0161a<\/b> bogata je vlaknima, proteinima, kao i omega 3 mastima (u maloj koli\u010dini). Tako\u0111e, poznato je da poma\u017ee normalizaciju nivoa holesterola. Ovsena ka\u0161a poznata je i po niskoj vrednosti glikemijskog indeksa, tj. \u0161e\u0107eri koje sadr\u017ei se sporo razgra\u0111uju u na\u0161em organizmu i \u010dine nas sitim nekoliko sati.<\/p>\n<p>Mogu\u0107nosti za pripremu ovsene ka\u0161e su brojne. Ovo su neke od ideja za dodatke va\u0161oj sve\u017ee pripremljenoj toploj ovsenoj ka\u0161i: pekan orasi, le\u0161nik, bademi, puter od kikirikija, braon \u0161e\u0107er, med. Tu su i vo\u0107ke: suve \u0161ljive, gro\u017e\u0111e, breskve, jagode, mango, kru\u0161ke.<\/p>\n<p><a href=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/cereals.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5634\" src=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/cereals-508x337.jpg\" alt=\"cereals\" width=\"508\" height=\"337\" \/><\/a><\/p>\n<p>Ukoliko volite <b>puter od kikirikija<\/b>, evo predloga za va\u0161 hranljivi doru\u010dak:<\/p>\n<ul>\n<li>Hleb sa celim zrnom, puter od kikirikija, mleko sa ni\u017eim sadr\u017eajem mle\u010dne masti + sve\u017ea vo\u0107ka<\/li>\n<li>Tortilja sa bananom I puterom od kikirikija<\/li>\n<\/ul>\n<p>Mnogima je izgovor za izbegavanje doru\u010dka manjak vremena,\u00a0ali ve\u0107ina prethodno navedenog ne zahteva vi\u0161e od 15 minuta za pripremu. Ukoliko nemate ni toliko vremena, tu je smoothie. Odaberite vo\u0107e, iseckajte ga, dodajte mleko ili jogurt i va\u0161 hranljivi doru\u010dak za usput je spreman!<\/p>\n<p><b>Integralne \u017eitarice<\/b> su uvek dobar izbor kao dobar izvor vlakana i drugih hranljivih sastojaka. \u017ditarice od celog zrna bogate su vitaminom B6, pospe\u0161uju protok krvi bogate kiseonikom ka mozgu i podsti\u010du na\u0161u pa\u017enju i pam\u0107enje. Postepeno se vare i ne podi\u017eu nivo \u0161e\u010dera u krvi kao \u0161to to \u010dine beli hleb ili razli\u010dita slatka peciva.<\/p>\n<p><a href=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/peanut-butter-bread-slices.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5626\" src=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/peanut-butter-bread-slices-508x338.jpg\" alt=\"peanut-butter-bread-slices\" width=\"508\" height=\"338\" \/><\/a><\/p>\n<h2>U\u017eina<\/h2>\n<p>Za vreme \u0161kolskog odmora, deca \u010desto pose\u017eu za kesom \u010dipsa, raznoraznih kekseva i \u010dokoladica. Umesto proizvoda koji su industrijski prera\u0111eni i nimalo hranljivi, dobru alternativu predstavljaju ora\u0161asti plodovi koji su bogati vitaminima E i B grupe. Evo par ideja za zdravu u\u017einu svakog \u0161kolarca i studenta koja vra\u0107a energiju i poma\u017ee nam da promrdamo mo\u017edane vijuge:<\/p>\n<p><b>Orasi <\/b>se smatraju najzdravijim me\u0111u ko\u0161tunjavim plodovima. Izuzetno su bogati antioksidantima (\u010dak dva put vi\u0161e u odnosu na ostale ora\u0161aste plodove), omega 3 masnim kiselinama \u010diji se manjak, prema nekoliko studija, mo\u017ee negativno odraziti na lako\u0107u sa kojom dete u\u010di i savladava \u0161kolske izazove. Zatim tu su i gvo\u017e\u0111e, magnezijum, vitamini iz grupa B i E, selen,&#8230; Kada je re\u010d o upotrebi mogu\u0107nosti su brojne \u2013 orahe mo\u017eete uzimati umesto grickalica ili upotrebiti kao dodatak salatama, sosevima, razli\u010ditim jelima i naravno poput na\u0161ih baka, u kola\u010dima.<\/p>\n<p><b>Bademi<\/b> spadaju u niskokalori\u010dne ora\u0161aste plodove sa najvi\u0161im nivoom kalcijuma. Bogati su i vitaminom E i riboflavinom, mo\u0107nim antioksidantima koji su dobri za pam\u0107enje i podsti\u010du koncentraciju.<\/p>\n<p><a href=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/almonds.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5637\" src=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/almonds-508x358.jpg\" alt=\"almonds\" width=\"508\" height=\"358\" \/><\/a><\/p>\n<p><b>Indijski orah<\/b> \u2013 ora\u0161asti plod bogat cinkom i gvo\u017e\u0111em. Cink je va\u017ean za na\u0161 imuni sistem i vid, dok je zna\u010daj gvo\u017e\u0111a za krvnu sliku svima je dobro poznat. Magnezijum je jo\u0161 jedan od zna\u010dajnih sastojaka indijskog oraha, a smatra se da mo\u017ee podsta\u0107i bolje pam\u0107enje i \u010duvati nas od slabljenja memorije do koga dolazi kako starimo.<\/p>\n<p><b>Pekan orasi<\/b> su bogati holinom, jednim od vitamina grupe \u201eB\u201c, neophodnim za stvaranje neutransmitera acetilholina u na\u0161em mozgu. Holin obezbe\u0111uje optimalno funkcionisanje mozga i podsti\u010de na\u0161e pam\u0107enje. Zna\u010dajne koli\u010dine holina prisutne su u \u017eumancetu jajeta i jetri \u017eivotinja.<\/p>\n<p>Kreativne ideje za konzumaciju ora\u0161astih plodova:<\/p>\n<ul>\n<li>Gr\u010dki jogurt pome\u0161ajte sa malo meda i dodajte orahe, bademe ili neko drugo vama omiljeno ko\u0161tunjavo vo\u0107e.<\/li>\n<li>Da li smo ve\u0107 spomenuli da su idealni kao dodatak salatama?<\/li>\n<\/ul>\n<p><a href=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/yogurt-with-strawberries.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5638\" src=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/yogurt-with-strawberries-508x338.jpg\" alt=\"yogurt-with-strawberries\" width=\"508\" height=\"338\" \/><\/a><\/p>\n<p>Evo jednog ukusnog predloga:<\/p>\n<blockquote><p>U \u010diniju stavite listove zelene salate, masla\u010dka, sremu\u0161. Dodajte iseckanu grilovanu piletinu, \u00a0sve\u017ee jagode, borovnice ili neko drugo vama omiljeno bobi\u010dasto vo\u0107e i pospite pekan orasima. Kada je re\u010d o prelivima, najbolja kombinacija je neki vo\u0107ni preliv, npr. od malina i sir\u0107e. Prijatno!<\/p><\/blockquote>\n<h2>Ru\u010dak i ve\u010dera<\/h2>\n<p>Ru\u010dak i ve\u010dera svakog \u0111aka ili studenta trebalo bi da obuhvati sve\u017ee povr\u0107e, \u017eitarice od celog zrna kao i par\u010de mesa ili neku drugu namirnicu koja je bogata proteinima. Riba bogata Omega 3 masnim kiselinama jo\u0161 jedna je od namirnica koja bi se trebalo na\u0107i u tanjiru svakog \u0161kolarca s obzirom na zna\u010daj koji ove kiseline imaju za \u010dovekov nervni sistem. Namirnice bogate gvo\u017e\u0111em su tako\u0111e izuzetno bitne s obzirom na to da, kako su pokazala skora\u0161nja istra\u017eivanja, \u010dak i mali nedostatak gvo\u017e\u0111a mo\u017ee se negativno odraziti na sposobnost da se koncetri\u0161emo, u\u010dimo i pamtimo \u010dinjenice.<\/p>\n<p>Ukoliko biste \u017eeleli da svom \u0161kolarcu spakujete ne\u0161to malo druga\u010dije za slede\u0107i ru\u010dak, evo predloga:<\/p>\n<blockquote><p>U \u010dinijici pome\u0161ajte jednu ka\u0161iku maslinovog ulja, po jednu ka\u0161iku meda, senfa i jabukovog sir\u0107eta i malo soli. Dodajte \u0161argarepe koje ste prethodno olju\u0161tili i iseckali na \u0161tapi\u0107e i pospite suvim gro\u017e\u0111em. Tako\u0111e, mo\u017eete iskoristiti celer, slatke paprike, \u0161ta god vam od povr\u0107a padne na pamet, a suvom gro\u017e\u0111u mo\u017eete dodati i razli\u010dite semenke.<\/p><\/blockquote>\n<p><a href=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/healthy-breakfast-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-5629\" src=\"http:\/\/novakdjokovicfoundation.org\/wp-content\/uploads\/2014\/11\/healthy-breakfast-1-508x337.jpg\" alt=\"healthy-breakfast\" width=\"508\" height=\"337\" \/><\/a><\/p>\n<p>Avokado je jo\u0161 jedna namirnica bogata zdravim mastima, neophodnim za normalno funkcionisanje mozga. Tako\u0111e, konzumacija avokada podsti\u010de protok kiseonika ka mozgu, te je idealna vo\u0107ka za salate. Narvno, tu su i nezaobilazni paradajz bogat likopenom, listovi spana\u0107a, crveni kupus, kao i brokoli. Sastav svake od navedenih povr\u0107ki podsti\u010de rad \u010dovekovog mozga, koncentraciju ili pam\u0107enje. Izbor je veoma veliki. Pustite ma\u0161ti na volju!<\/p>\n<p>Ne zaboravite da balansirate ishranu u toku dana i da se ne prejedate za ve\u010deru jer time optere\u0107ujete svoj sistem za varenje u periodu kada vi\u0161e niste aktivni i spremate se za spavanje. Mogu\u0107nosti su brojne i bilo da je re\u010d o \u0161kolarcima, studentima ili odraslima koji uveliko grade karijeru, preporu\u010dujemo da istra\u017eujete i krenete u potragu za svojim savr\u0161enim obrocima koji \u0107e ih opskrbiti neophodnom energijom i pokrenuti njihove mo\u017edane vijuge i pomo\u0107i vam da lak\u0161e savladate izazove koji su pred vama.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Koje su to namirnice koje svako dete ili student mo\u017ee\u00a0da uvrsti u svoj svakodnevni jelovnik sa ciljem da se hrani zdravo? Te namirnice bi, izme\u0111u ostalog, trebalo da\u00a0podsti\u010du koncentraciju kako [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":15171,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20,21],"tags":[711],"class_list":["post-15433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-posts","category-rani-razvoj","tag-izdvajamo"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Namirnice koje podsti\u010du memoriju - Novak Djokovic Foundation<\/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:\/\/novakdjokovicfoundation.org\/sr\/namirnice-koje-podsticu-memoriju\/\" \/>\n<meta property=\"og:locale\" content=\"sr_RS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Namirnice koje podsti\u010du memoriju - Novak Djokovic Foundation\" \/>\n<meta property=\"og:description\" content=\"Koje su to namirnice koje svako dete ili student mo\u017ee\u00a0da uvrsti u svoj svakodnevni jelovnik sa ciljem da se hrani zdravo? 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