{"id":8051,"date":"2013-04-02T11:31:49","date_gmt":"2013-04-02T10:31:49","guid":{"rendered":"http:\/\/narodnilijek.com\/web\/?p=8051"},"modified":"2013-04-02T11:31:49","modified_gmt":"2013-04-02T10:31:49","slug":"hrana-protiv-simptoma-pms-a","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/hrana-protiv-simptoma-pms-a\/","title":{"rendered":"Hrana protiv simptoma PMS-a"},"content":{"rendered":"<h3><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-8052\" alt=\"\u017eena\" src=\"https:\/\/i0.wp.com\/narodnilijek.com\/web\/wp-content\/uploads\/%C5%BEena1.jpg?resize=300%2C188\" width=\"300\" height=\"188\" \/>Da bi se borili protiv razdra\u017eljivosti ili \u010destim promjenama raspolo\u017eenja, odnosno simptomima koji prate PMS kod \u017eena, poku\u0161ajte neke od savjeta koje vam donosimo.<\/h3>\n<p><strong>Umjesto da gutate tablete, pojedite doru\u010dak<\/strong><\/p>\n<p>Jedno istra\u017eivanje koje je provedeno na Columbia University pokazalo je da su \u017eene koje pate od PMS-a, a koje su uzimale 1200 mg kalcija dnevno, gotovo upola smanjile simptome poput gr\u010deva, nadutosti, gladi i razdra\u017eljivosti. Istra\u017eivanje je potvrdilo ranije provedene studije koje su utvrdile da je kalcij u\u010dinkovit borac protiv PMS-a. Na\u0161e tijelo mo\u017ee primiti 500-600 mg kalcija odjednom, stoga prvu dozu uzmite ve\u0107 ujutro.<\/p>\n<p>Preporu\u010duje se mlijeko s malim udjelom masno\u0107e pomije\u0161ano s mekinjama. Odaberite provjerene marke koje imaju ve\u0107i udio magnezija i folne kiseline \u0161to utje\u010de na smanjenje stresa. U to spada i \u017eeljezo. Naime, u \u010dasopisu American Journal of Epidemiology je objavljeno da \u017eeljezo 30 do 40 posto smanjuje simptome PMS-a.<\/p>\n<p><strong>Ru\u010dak koji \u0107e vam podi\u0107i raspolo\u017eenje<\/strong><\/p>\n<p>Ne podnosite ljude oko sebe? Vrijeme je za pauzu za ru\u010dak. Odaberite obrok bogat omega-3 masnim kiselinama. One su najbolja obrana protiv promjena raspolo\u017eenja. Naime, dokazana je povezanost izme\u0111u depresije i niske razine omega-3 masnih kiselina. Studija objavljena u \u010dasopisu Dijabetes &amp; Metabolism ukazala je da ove masne kiseline dr\u017ee hormone stresa, kortizol i adrenalin, pod kontrolom.<\/p>\n<p><strong>Jela dobra da uta\u017eite \u017eelju<\/strong><\/p>\n<p>Izbjegavajte \u010dips. Slana i masna hrana stvorit \u0107e vam osje\u0107aj da ste se samo jo\u0161 vi\u0161e pro\u0161irili. No, postoji super hrana za ove dane u mjesecu. Birajte namirnice bogate vitaminom B1. Primjerice umjesto klasi\u010dnog \u010dipsa grickajte corn flakes.<\/p>\n<p><strong>Ve\u010derom protiv sjete<\/strong><\/p>\n<p>Studija objavljena u jednom stranom medicinskom \u010dasopisu otkrila je da su \u017eene koje su uzimale kapsule od 30 mg \u0161afrana dnevno tijekom ciklusa imale zna\u010dajno smanjenje simptoma kao \u0161to su razdra\u017eljivost i umor. Teorija je da \u0161afran mo\u017ee pove\u0107ati razinu serotonina \u0161to utje\u010de na dobro raspolo\u017eenje, a koje kod mnogih \u017eena padaju prije menstruacije.<\/p>\n<p><strong>Grickalice su dobre prije spavanja<\/strong><\/p>\n<p>Jogurt \u0107e vam pomo\u0107i da do\u0111ete do svoje dnevne doze kalcija (3\/4 \u0161alice ima 300 mg kalcija). Prelijte jogurtom sjemenke suncokreta koje su dodatni izvor kalcija te magnezija koji je stimulans za dobro raspolo\u017eenja. Sjemenke su tako\u0111er i dobar izvor omega-6 masnih kiselina. A neke \u017eene tvrde i da im poma\u017ee kod osjetljivosti grudi u tom periodu.<\/p>\n<p>Promije\u0161ati banane, orahe i zobene pahuljice. Ovaj jednostavan recept je bogat magnezijem i vlaknima, a regulirat \u0107e probavu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Da bi se borili protiv razdra\u017eljivosti ili \u010destim promjenama raspolo\u017eenja, odnosno simptomima koji prate PMS kod \u017eena, poku\u0161ajte neke od savjeta koje vam donosimo. Umjesto da gutate tablete, pojedite doru\u010dak Jedno istra\u017eivanje koje je provedeno na Columbia University pokazalo je da su \u017eene koje pate od PMS-a, a koje su uzimale 1200 mg kalcija dnevno, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8052,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[427],"tags":[499,292,896,441,260],"class_list":["post-8051","post","type-post","status-publish","format-standard","has-post-thumbnail","category-savjeti","tag-grcevi","tag-menstrualni","tag-nadutost","tag-pms","tag-simptomi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako protiv menstrualnih tegoba?<\/title>\n<meta name=\"description\" content=\"Preporu\u010duje se mlijeko s malim udjelom masno\u0107e pomije\u0161ano s mekinjama. 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