{"id":6023,"date":"2024-03-15T13:35:01","date_gmt":"2024-03-15T12:35:01","guid":{"rendered":"https:\/\/esso.sk\/?p=6023"},"modified":"2024-09-03T13:36:15","modified_gmt":"2024-09-03T11:36:15","slug":"pms-a-strava-jedlo-ako-spojenec-v-boji-proti-neprijemnym-symptomom","status":"publish","type":"post","link":"https:\/\/esso.sk\/?p=6023","title":{"rendered":"PMS a strava: Jedlo ako spojenec v boji proti nepr\u00edjemn\u00fdm sympt\u00f3mom"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Premen\u0161trua\u010dn\u00fd syndr\u00f3m (PMS) m\u00f4\u017ee by\u0165 pre mnoh\u00e9 \u017eeny n\u00e1ro\u010dn\u00fdm obdob\u00edm. V\u00fdkyvy n\u00e1lad, bolesti, nafukovanie \u2013 to v\u0161etko m\u00f4\u017ee v\u00fdrazne ovplyvni\u0165 kvalitu \u017eivota. Dobrou spr\u00e1vou je, \u017ee strava m\u00f4\u017ee hra\u0165 d\u00f4le\u017eit\u00fa \u00falohu pri zmier\u0148ovan\u00ed t\u00fdchto nepr\u00edjemn\u00fdch sympt\u00f3mov.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ako strava ovplyv\u0148uje PMS?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zn\u00ed\u017een\u00e1 hladina seroton\u00ednu:<\/strong> Hormon seroton\u00edn, ktor\u00fd ovplyv\u0148uje n\u00e1ladu, sa po\u010das PMS m\u00f4\u017ee zn\u00ed\u017ei\u0165. Niektor\u00e9 potraviny m\u00f4\u017eu pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 jeho hladinu.<\/li>\n\n\n\n<li><strong>Zadr\u017eiavanie vody:<\/strong> Ur\u010dit\u00e9 potraviny m\u00f4\u017eu sp\u00f4sobova\u0165 zadr\u017eiavanie vody v tele a zhor\u0161ova\u0165 opuchy.<\/li>\n\n\n\n<li><strong>Z\u00e1palov\u00e9 procesy:<\/strong> Niektor\u00e9 potraviny m\u00f4\u017eu zhor\u0161ova\u0165 z\u00e1palov\u00e9 procesy v tele, \u010do sa prejavuje zv\u00fd\u0161enou citlivos\u0165ou a boles\u0165ou.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Ak\u00e9 potraviny n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Potraviny bohat\u00e9 na hor\u010d\u00edk:<\/strong> Hor\u010d\u00edk pom\u00e1ha uvo\u013e\u0148ova\u0165 svaly a zmier\u0148ova\u0165 bolesti. N\u00e1jdete ho v listovej zelenine, orechoch, semen\u00e1ch a celozrnn\u00fdch produktoch.<\/li>\n\n\n\n<li><strong>Potraviny bohat\u00e9 na vitam\u00edn B6:<\/strong> Tento vitam\u00edn pom\u00e1ha regulova\u0165 hladinu horm\u00f3nov a zlep\u0161ova\u0165 n\u00e1ladu. Zdrojom vitam\u00ednu B6 s\u00fa ban\u00e1ny, avok\u00e1do, ryby a orechy.<\/li>\n\n\n\n<li><strong>Potraviny bohat\u00e9 na omega-3 mastn\u00e9 kyseliny:<\/strong> Zmier\u0148uj\u00fa z\u00e1palov\u00e9 procesy a zlep\u0161uj\u00fa n\u00e1ladu. Najlep\u0161\u00edm zdrojom s\u00fa mastn\u00e9 ryby ako losos, makrela a sardinky.<\/li>\n\n\n\n<li><strong>Probiotik\u00e1:<\/strong> Podporuj\u00fa zdravie \u010driev a m\u00f4\u017eu zmierni\u0165 niektor\u00e9 pr\u00edznaky PMS. N\u00e1jdete ich v jogurte, kef\u00edre a kyslej kapuste.<\/li>\n\n\n\n<li><strong>Potraviny bohat\u00e9 na vl\u00e1kninu:<\/strong> Vl\u00e1knina podporuje tr\u00e1venie a m\u00f4\u017ee zmierni\u0165 nafukovanie. Zdrojom vl\u00e1kniny s\u00fa celozrnn\u00e9 produkty, ovocie a zelenina.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u010coho sa vyvarova\u0165?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rafinovan\u00fd cukor:<\/strong> M\u00f4\u017ee zhor\u0161i\u0165 v\u00fdkyvy n\u00e1lad a sp\u00f4sobi\u0165 \u010fal\u0161ie zdravotn\u00e9 probl\u00e9my.<\/li>\n\n\n\n<li><strong>Kofe\u00edn:<\/strong> M\u00f4\u017ee zv\u00fd\u0161i\u0165 \u00fazkos\u0165 a podr\u00e1\u017edenos\u0165.<\/li>\n\n\n\n<li><strong>So\u013e:<\/strong> Prispieva k zadr\u017eiavaniu vody v tele.<\/li>\n\n\n\n<li><strong>Alkohol:<\/strong> M\u00f4\u017ee zhor\u0161i\u0165 pr\u00edznaky PMS.<\/li>\n\n\n\n<li><strong>Spracovan\u00e9 potraviny:<\/strong> Obsahuj\u00fa ve\u013ea nezdrav\u00fdch tukov a soli, ktor\u00e9 m\u00f4\u017eu zhor\u0161i\u0165 tr\u00e1venie.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Vzorov\u00fd jed\u00e1lni\u010dek po\u010das PMS:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ra\u0148ajky:<\/strong> Ovsen\u00e9 vlo\u010dky s ovoc\u00edm a orechmi, jogurt s chia semienkami.<\/li>\n\n\n\n<li><strong>Obed:<\/strong> Losos s pe\u010denou zeleninou, celozrnn\u00fd chlieb.<\/li>\n\n\n\n<li><strong>Ve\u010dera:<\/strong> Kuracie prsia s quinoa a zeleninov\u00fdm \u0161al\u00e1tom.<\/li>\n\n\n\n<li><strong>Medzi jedlami:<\/strong> Ovocie, zelenina, orechy, dom\u00e1ce smoothie.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u010eal\u0161ie tipy:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pite dostatok vody:<\/strong> Hydrat\u00e1cia je d\u00f4le\u017eit\u00e1 pre spr\u00e1vne fungovanie organizmu.<\/li>\n\n\n\n<li><strong>Zn\u00ed\u017ete stres:<\/strong> Stres m\u00f4\u017ee zhor\u0161i\u0165 pr\u00edznaky PMS.<\/li>\n\n\n\n<li><strong>Dostatok sp\u00e1nku:<\/strong> Sp\u00e1nok je nevyhnutn\u00fd pre regener\u00e1ciu organizmu.<\/li>\n\n\n\n<li><strong>Pravideln\u00fd pohyb:<\/strong> Cvi\u010denie zlep\u0161uje n\u00e1ladu a zmier\u0148uje stres.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pam\u00e4tajte, \u017ee ka\u017ed\u00fd organizmus je individu\u00e1lny a to, \u010do vyhovuje jednej \u017eene, nemus\u00ed vyhovova\u0165 druhej.<\/strong> Ak m\u00e1te z\u00e1va\u017en\u00e9 probl\u00e9my s PMS, ur\u010dite sa pora\u010fte s lek\u00e1rom.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Premen\u0161trua\u010dn\u00fd syndr\u00f3m (PMS) m\u00f4\u017ee by\u0165 pre mnoh\u00e9 \u017eeny n\u00e1ro\u010dn\u00fdm obdob\u00edm. V\u00fdkyvy n\u00e1lad, bolesti, nafukovanie \u2013 to v\u0161etko m\u00f4\u017ee v\u00fdrazne ovplyvni\u0165 kvalitu \u017eivota. Dobrou spr\u00e1vou je, \u017ee strava m\u00f4\u017ee hra\u0165 d\u00f4le\u017eit\u00fa \u00falohu pri zmier\u0148ovan\u00ed t\u00fdchto nepr\u00edjemn\u00fdch sympt\u00f3mov. Ako strava ovplyv\u0148uje PMS? Ak\u00e9 potraviny n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165? \u010coho sa vyvarova\u0165? Vzorov\u00fd jed\u00e1lni\u010dek po\u010das PMS: \u010eal\u0161ie tipy: Pam\u00e4tajte, \u017ee ka\u017ed\u00fd organizmus je individu\u00e1lny a to, \u010do vyhovuje jednej \u017eene, nemus\u00ed vyhovova\u0165 druhej. Ak m\u00e1te z\u00e1va\u017en\u00e9 probl\u00e9my s PMS, ur\u010dite sa pora\u010fte s lek\u00e1rom.<\/p>\n","protected":false},"author":1,"featured_media":6024,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[32],"tags":[],"class_list":["post-6023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pre-zeny"],"_links":{"self":[{"href":"https:\/\/esso.sk\/index.php?rest_route=\/wp\/v2\/posts\/6023","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/esso.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/esso.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/esso.sk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/esso.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6023"}],"version-history":[{"count":1,"href":"https:\/\/esso.sk\/index.php?rest_route=\/wp\/v2\/posts\/6023\/revisions"}],"predecessor-version":[{"id":6025,"href":"https:\/\/esso.sk\/index.php?rest_route=\/wp\/v2\/posts\/6023\/revisions\/6025"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/esso.sk\/index.php?rest_route=\/wp\/v2\/media\/6024"}],"wp:attachment":[{"href":"https:\/\/esso.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/esso.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/esso.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}