\n
Jeste li se ikada osje\u0107ali kao da \u017eelite spavati ili ste se osje\u0107ali umorno nakon obilnog obroka? Ovaj osje\u0107aj pospanosti poznat je kao postprandijalna pospanost<\/b> a to je smanjenje razine energije u na\u0161em tijelu nakon obroka, posebno kada je on obilan i bogat ugljikohidratima i mastima.<\/p>\n
Nutricionist Itxaso Erasun Gorostidi, ruku pod ruku s digitalnim rje\u0161enjem koje analizira kako glukoza utje\u010de na metaboli\u010dko zdravlje, Glucovibes, razvija 10 klju\u010deva za razumijevanje ove pospanosti i poku\u0161aje da je izbjegnete:<\/p>\n
1. Pospanost je subjektivno iskustvo koje se poja\u010dava nakon jela.<\/b><\/p>\n
Ali na\u0161e tijelo ne postupa na isti na\u010din sa svim namirnicama. Upravo s hranom bogatom ugljikohidratima i masno\u0107ama poput paella, ri\u017eota, lazanja, tjestenine... na\u0161e tijelo se osje\u0107a poti\u0161tenije i pada u stanje pospanosti. No, obroci uravnote\u017eeni makronutrijentima ili bogati proteinima, poput pe\u010dene ili pe\u010dene ribe ili mesa s povr\u0107em i gomoljima, primjerice, smanjuju osje\u0107aj pospanosti.<\/p>\n
2. Nakon obroka krv odlazi u gastrointestinalni trakt.<\/b><\/p>\n
Kako bi se olak\u0161ala probava i transport apsorbiranih hranjivih tvari do stanica i tkiva, krv se nakon zavr\u0161etka jela usmjerava u gastrointestinalni trakt. To uzrokuje da na\u0161 mozak prima manje krvi i to odstupanje uzrokuje pospanost.<\/p>\n
3. Nakon obilnog obroka mo\u017ee do\u0107i do reaktivne hipoglikemije.<\/b><\/p>\n
Reaktivna hipoglikemija je hipoglikemija (glukoza u krvi ispod 70 mg\/dl) koja se normalno stvara nakon hiperglikemije, uzrokovana velikim unosom ugljikohidrata i\/ili nedostatkom vlakana. Ova situacija je povezana s velikom potrebom za inzulinom, \u0161to mo\u017ee uzrokovati pad razine glukoze u krvi ispod razine prije uzimanja, generiraju\u0107i pospanost, dosadu ili \u010dak \u017eudnju i \u017eelju za jelom odmah nakon zavr\u0161etka prethodnog unosa.<\/p>\n
4. Ne pru\u017eaju svi ugljikohidrati isto.<\/b><\/p>\n
Iako su ugljikohidrati op\u0107enito slo\u017eeniji za probavu u na\u0161em tijelu, oni su neophodni za odr\u017eavanje zdrave prehrane. Kako biste izbjegli pospanost, bit \u0107e dovoljno prilagoditi unos ugljikohidrata i proteina kako bi razina glukoze u krvi bila stabilna. Da biste to u\u010dinili, dajte prednost slo\u017eenim ugljikohidratima, kao \u0161to su gomolji, vo\u0107e, cjelovite \u017eitarice, mahunarke\u2026<\/p>\n
5. Naru\u010dite hranu prije jela.<\/b><\/p>\n
Redoslijed namirnica je neophodan kako bi na\u0161e tijelo razumjelo kako se treba pona\u0161ati kada unosi svaku od njih. Po\u010dnite s povr\u0107em i bjelan\u010devinama, a zatim ih slijedite s slo\u017eenim ugljikohidratima. Smanjite unos alkohola uz obroke \u0161to je vi\u0161e mogu\u0107e.<\/p>\n
6. Parasimpati\u010dki \u017eiv\u010dani sustav<\/b><\/p>\n
Dolazak hrane u \u017eeludac i tanko crijevo aktivira parasimpati\u010dki \u017eiv\u010dani sustav i inhibira simpati\u010dki \u017eiv\u010dani sustav. Ravnote\u017ea izme\u0111u to dvoje naginje se prema prevladavaju\u0107em parasimpati\u010dkom tonusu i stvara subjektivno stanje niske energije i \u017eelje za opu\u0161tanjem i odmorom, za razliku od stanja "bori se ili bje\u017ei" izazvanog visokim simpati\u010dkim tonusom.<\/p>\n
7. Pospanost se javlja sat vremena nakon jela.<\/b><\/p>\n
Nakon obilnog obroka hrana dolazi do \u017eeluca i crijeva gdje po\u010dinje probava i osloba\u0111a se niz gastrointestinalnih hormona koji reguliraju pra\u017enjenje \u017eeluca i uzrokuju pove\u0107anje triptofana u krvi, \u0161to uzrokuje da mozak ima vi\u0161e serotonina i melatonina, neurotransmitera koji izazivaju pospanost.<\/p>\n
8. Pospanost ne utje\u010de na godine.<\/b><\/p>\n
Stanje pospanosti ne utje\u010de na dob ili spol. Na isti na\u010din utje\u010de na djecu, odrasle ili starije osobe. Kao \u0161to smo ve\u0107 spomenuli, neravnote\u017ea makronutrijenata bit \u0107e okida\u010d za pospanost, stoga ni spol ni dob ne\u0107e biti bitni faktori u ovom osje\u0107aju.<\/p>\n
9. Kava sprje\u010dava pospanost.<\/b><\/p>\n
Kofein je sna\u017ean stimulans, nalazi se u kavi, \u010daju i \u010dokoladi, a djeluje na sredi\u0161nji \u017eiv\u010dani sustav. Stoga \u0107e njegova konzumacija ponovno aktivirati \u017eiv\u010dani sustav, nekako izbjegavaju\u0107i to stanje niske energije ili pospanosti.<\/p>\n
10. Kratko drijemanje daje nam energiju<\/b><\/p>\n
Pospanost ili pospanost \u010dini da stvarno \u017eelimo spavati. Stoga, drijemanje od najvi\u0161e 30 minuta mo\u017ee pomo\u0107i odmoriti tijelo i probuditi se s vi\u0161e energije nego \u0161to smo imali nakon ru\u010dka.<\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"
Jeste li se ikada osje\u0107ali pospano ili umorno nakon obilnog obroka? Taj osje\u0107aj pospanosti poznat je kao postprandijalna pospanost i predstavlja smanjenje razine energije... <\/p>","protected":false},"author":10,"featured_media":902,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-901","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\n
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