{"id":13393,"date":"2019-08-20T09:00:08","date_gmt":"2019-08-20T06:00:08","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=13393"},"modified":"2025-08-19T14:47:12","modified_gmt":"2025-08-19T11:47:12","slug":"descopera-cum-iti-afecteaza-alimentatia-starea-mentala","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/descopera-cum-iti-afecteaza-alimentatia-starea-mentala\/","title":{"rendered":"Descopera cum iti afecteaza alimentatia starea mentala!"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13400 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-stare-mentala.jpg\" alt=\"alimentatie stare mentala\" width=\"640\" height=\"427\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-stare-mentala.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-stare-mentala-324x216.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>De obicei, cand te gandesti la alimentatia ta zilnica, o faci luand in calcul modalitatile in care te ajuta fizic: ce iti intareste oasele, ce iti mentine pielea hidratata, <a href=\"https:\/\/www.sanovita.ro\/blog\/cum-iti-creste-alimentatia-gresita-riscul-de-cancer-ce-spun-studiile\/\" target=\"_blank\" rel=\"noopener noreferrer\">ce alimente iti cresc riscul de cancer<\/a>, ce te poate ingrasa, ce <a href=\"https:\/\/www.sanovita.ro\/blog\/tu-stii-care-sunt-alimentele-care-iti-scad-tensiunea-arteriala\/\" target=\"_blank\" rel=\"noopener noreferrer\">alimente iti scad tensiunea arteriala<\/a> si tot asa&#8230; Dar impactul produselor pe care le consumi in fiecare zi (dimineata, la pranz si seara, acasa, in oras sau la job) se resfrange si asupra sanatatii mintale: aceasta poate fi ajutata de o dieta bogata nutritional, in timp ce o alimentatie plina de minusuri e in detrimentul starii psihice de bine.<\/p>\n<p style=\"text-align: justify;\">Daca in ultima vreme nu te-ai simtit prea plina de energie, daca ai constant stari de anxietate sau daca abia te tarasti din pat dimineata (band rapid o cafea si mancand un covrig in mers), atunci citeste informatiile de mai jos, analizeaza-ti propriul frigider si propria camara si trage singura concluziile referitoare la ce iti lipseste din ele, pentru o stare mentala de nota 10!<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>Pentru a-ti mentine creierul in cea mai buna forma, <\/em><em>citeste articolul nostru despre <a href=\"https:\/\/www.sanovita.ro\/blog\/cum-ai-mai-bine-grija-de-creierul-tau\/\" target=\"_blank\" rel=\"noopener noreferrer\">cum ai mai bine grija de creierul tau<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h2 style=\"text-align: left;\">Legatura intre alimentatia corecta si starea mentala<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13401 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-anxietate-depresie.jpg\" alt=\"alimentatie anxietate depresie\" width=\"640\" height=\"426\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-anxietate-depresie.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-anxietate-depresie-324x216.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>O deficienta in ceea ce priveste nutrientii esentiali este unul dintre factorii care contribuie la aparitia problemelor psihice, ca atacurile de anxietate, depresia, tulburarea bipolara sau tulburarea de hiperactivitate cu deficit de atentie (ADHD). De aceea a aparut <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5360575\/\" target=\"_blank\" rel=\"noopener noreferrer\">psihiatria nutritionala<\/a>, un domeniu aflat inca la inceput, care se axeaza pe utilizarea nutrientilor naturali si a suplimentelor alimentare, in cadrul unui program de tratament integrat, menit sa reechilibreze psihicul.<\/p>\n<p style=\"text-align: justify;\">Cu care dintre cele 2 scenarii de mai jos te identifici mai bine?<\/p>\n<ul>\n<li>\n<p style=\"text-align: justify;\">te trezesti fara chef in fiecare dimineata, dupa ce ti-a sunat alarma de cateva ori si ai inchis-o (readormind); te speli pe fata si te machezi rapid; cumperi o cafea tare si un produs de patiserie (sau un covrig) de la colt, inainte de a ajunge la birou; te apuca foamea grav pe la 11:30 si comanzi ceva, alaturi de colegi; pe la 15:00 nu mai esti deloc productiva, asa ca apelezi iar la cafea si la o ciocolata de la chioscul din apropiere, pentru a rezista pana la finalul zilei de lucru; dupa ce ajungi acasa, obosita maxim de pe drum, te trantesti pe canapea, mananci o masa generoasa si te bagi in pat<\/p>\n<\/li>\n<\/ul>\n<p><span style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13402 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-creier-sanatos.jpg\" alt=\"alimentatie creier sanatos\" width=\"640\" height=\"389\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-creier-sanatos.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/alimentatie-creier-sanatos-324x197.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/span><\/p>\n<ul>\n<li>\n<p style=\"text-align: justify;\">te trezesti fara probleme de prima data cand suna ceasul; ai timp destul pentru ritualul tau matinal (mic dejun sanatos, alegerea tinutei perfecte, make-up, cititul stirilor pe telefon); iti iei pranzul pentru job din frigider (l-ai pregatit de aseara); cand ajungi la birou, esti productiva toata ziua; mananci pranzul adus de acasa si, pe la 16:00, mai adaugi o mana de mix de alune, pentru un boost de energie; dupa job, ajungi acasa, iesi cu bicicleta la o tura de parc si apoi te vezi cu prietenii, in oras<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Al doilea scenariu poate parea SF, dar nu este. Tine minte: chiar daca mananci 3 mese pe zi, poti sa nu primesti toti nutrientii alimentari necesari; alege produse care iti ajuta creierul si gandeste-te cat zahar si alimente procesate mananci! Descopera mai jos care sunt cei 10 nutrienti care, atunci cand nu sunt prezenti in cantitati optime in organismul tau, iti afecteaza cel mai mult sanatatea mentala.<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>Citeste si articolul nostru despre de ce este<\/em> <em><a href=\"https:\/\/www.sanovita.ro\/blog\/covrigul-o-pacaleala-de-peste-200-de-calorii\/\" target=\"_blank\" rel=\"noopener noreferrer\">covrigul o pacaleala de peste 200 de calorii<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">1. Acizii grasi esentiali Omega-3<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13403 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/avocad.jpg\" alt=\"avocad\" width=\"640\" height=\"428\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/avocad.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/avocad-324x217.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Acizii grasi esentiali Omega-3 sunt grasimi sanatoase, polinesaturate, care mentin sanatatea si activitatea cerebrala la cote optime. De la circulatia sanatoasa, la integritatea membranelor celulare, la reducerea riscului depresiei, acesti acizi grasi isi fac treaba la nivelul creierului tau si nu trebuie sa-ti lipseasca din alimentatie. In lipsa lor, poti avea probleme de concentrare, modificari ale dispozitiei si stari de anxietate. Cel mai comun tip de Omega-3 este acidul linolenic. Nu exista o doza zilnica recomandata pentru aportul zilnic optim de Omega-3, dar adultii ar trebui sa aiba in vedere un aport zilnic de 1,1-1,6 g de acid\u00a0 alfa-linolenic (ALA) si 200-500 mg de acid eicosapentaenoic EPA si acid docosahexaenoic (DHA).<\/p>\n<p style=\"text-align: justify;\">Surse alimentare bogate de Omega-3: seminte (chia, canepa si in), uleiuri vegetale (de in, de soia, de rapita, de nuca, de seminte de dovleac), orez salbatic, nuci, fistic, leguminoase (soia, fasole), avocado, tofu, spanac, broccoli, varza de Bruxelles, rosii, oua, fructe de mare si peste (somon, macrou, sardine, hering, ton, pastrav, biban), suplimente alimentare din microalge (spirulina, chlorella).<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>Citeste pe larg <a href=\"https:\/\/www.sanovita.ro\/blog\/de-ce-ai-nevoie-de-acizii-grasi-esentiali-omega-3-si-omega-6\/\" target=\"_blank\" rel=\"noopener noreferrer\">de ce ai nevoie de acizii grasi esentiali Omega-3 si Omega-6<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<div id=\"tdi_1\" class=\"tdc-row\"><div class=\"vc_row tdi_2  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_2,\r\n                .tdi_2 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_2,\r\n\t\t\t\t.tdi_2 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_2 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><div class=\"vc_column tdi_4  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_4{\r\n                    vertical-align: baseline;\r\n                }.tdi_4 > .wpb_wrapper,\r\n\t\t\t\t.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege uleiul de in presat la rece, pentru un produs bogat in Omega-3 de top!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Fulei-presat-la-rece-din-sem-in-500ml-809.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/ulei-presat-la-rece-din-sem-in-500ml-809.html?utm_medium=blog&amp;utm_source=retetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-13396 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ulei-presat-la-rece-din-sem-in-500ml-200x200.jpg\" alt=\"ulei-presat-la-rece-din-sem-in-500ml\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ulei-presat-la-rece-din-sem-in-500ml-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ulei-presat-la-rece-din-sem-in-500ml-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ulei-presat-la-rece-din-sem-in-500ml-768x768.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ulei-presat-la-rece-din-sem-in-500ml-486x486.jpg 486w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ulei-presat-la-rece-din-sem-in-500ml.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>Uleiul de in extravirgin este obtinut prin presare la rece, fara conservanti. Prelucrarea la rece a uleiului se face cu instrumente speciale si este o metoda sigura de a obtine ulei fara a altera calitatile nutritive ale semintelor.<\/p>\n<p>[\/vc_cta]<div id=\"tdi_5\" class=\"tdc-row\"><div class=\"vc_row tdi_6  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_6,\r\n                .tdi_6 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_6,\r\n\t\t\t\t.tdi_6 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_6 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_8  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_8{\r\n                    vertical-align: baseline;\r\n                }.tdi_8 > .wpb_wrapper,\r\n\t\t\t\t.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h3 style=\"text-align: left;\">2. Zincul<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13104 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/07\/susan-alb.jpg\" alt=\"susan alb\" width=\"640\" height=\"426\" \/>Zincul este un mineral necesar pentru functionarea a peste 300 de enzime din organism. Un nivel redus de zinc are impact asupra poftei de mancare, starii de spirit si emotionale, nivelului de energie zilnic. Organismul tau nu stocheaza zincul, deci trebuie sa consumi destul in fiecare zi, pentru a-l ajuta in acest sens. Doza zilnica recomandata de zinc (pentru adulti) este de: 8 mg pentru femei (11 mg in caz de sarcina, 12 mg in caz de alaptare) si 11 mg pentru barbati. Surse alimentare bogate de zinc: seminte (de canepa, de dovleac, de susan, de pin), nuci (caju, migdale, alune), spanac, cartofi, kale, fasole verde, leguminoase (naut, linte, fasole), carne rosie si de pui, lactate, oua, stridii.<\/p>\n<div id=\"tdi_9\" class=\"tdc-row\"><div class=\"vc_row tdi_10  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_10,\r\n                .tdi_10 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_10,\r\n\t\t\t\t.tdi_10 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_10 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><\/div><\/div><div class=\"vc_column tdi_12  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_12{\r\n                    vertical-align: baseline;\r\n                }.tdi_12 > .wpb_wrapper,\r\n\t\t\t\t.tdi_12 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege semintele de canepa decorticate, pentru un produs vegetal bogat in zinc!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Fseminte-de-canepa-decorticate-500g-153.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/seminte-de-canepa-decorticate-500g-153.html?utm_medium=blog&amp;utm_source=retetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-7150 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/seminte-de-canepa-decorticate-500g-200x200.jpg\" alt=\"seminte-de-canepa-decorticate-500g\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/seminte-de-canepa-decorticate-500g-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/seminte-de-canepa-decorticate-500g-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/seminte-de-canepa-decorticate-500g.jpg 458w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>Semintele de canepa decorticate contin o proteine complete, vitamine, minerale si acizi grasi nesaturati, incadrandu-se in grupa oleaginoaselor. Produsul nu provine din culturi modificate genetic.<\/p>\n<p>[\/vc_cta]<div id=\"tdi_13\" class=\"tdc-row\"><div class=\"vc_row tdi_14  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_14,\r\n                .tdi_14 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_14,\r\n\t\t\t\t.tdi_14 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_14 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_16  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_16{\r\n                    vertical-align: baseline;\r\n                }.tdi_16 > .wpb_wrapper,\r\n\t\t\t\t.tdi_16 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_16 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_16 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_16 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h3 style=\"text-align: left;\">3. Proteinele<\/h3>\n<p style=\"text-align: justify;\"><a href=\"https:\/\/www.sanovita.ro\/blog\/mitul-proteinelor\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13404 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/fistic.jpg\" alt=\"fistic\" width=\"640\" height=\"426\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/fistic.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/fistic-324x216.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Proteinele<\/a> sunt un macronutrient care ofera organismului tau caramizile necesare unei constructii sanatoase. Proteinele fac parte din ADN si din fiecare celula a corpului tau, stand la baza neurotransmitatorilor care iti influenteaza seminifcativ starea emotionala (ca serotonina si dopamina). Doza zilnica recomandata de proteine (pentru adulti) este de: 0,8 g de proteine\/kg. Surse alimentare bogate de proteine: seminte (de canepa, de dovleac, de floarea-soarelui, de mac, de susan, de chia), nuci (migdale, fistic, caju, alune de padure, nuci), tofu, leguminoase (linte, naut, fasole), quinoa, drojdie inactiva, oua, lactate, peste si suplimente alimentare de spirulina.<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em>infograficul nostru despre<\/em> <em><a href=\"https:\/\/www.sanovita.ro\/blog\/20-de-surse-de-proteine-vegetale-infografic\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 de surse de proteine vegetale<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<div id=\"tdi_17\" class=\"tdc-row\"><div class=\"vc_row tdi_18  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_18,\r\n                .tdi_18 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_18,\r\n\t\t\t\t.tdi_18 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_18 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><\/div><\/div><div class=\"vc_column tdi_20  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_20{\r\n                    vertical-align: baseline;\r\n                }.tdi_20 > .wpb_wrapper,\r\n\t\t\t\t.tdi_20 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_20 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_20 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_20 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege quinoa rosie, pentru un produs bogat in proteine de top!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Fquinoa-rosie-500g-669.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/quinoa-rosie-500g-669.html?utm_medium=blog&amp;utm_source=retetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5105 size-thumbnail alignleft\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/quinoa-rosie-500g-200x200.jpg\" alt=\"quinoa-rosie-500g\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/quinoa-rosie-500g-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/quinoa-rosie-500g-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/quinoa-rosie-500g.jpg 458w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">Quinoa este o pseudocereala bogata in proteine, minerale si aminoacizi. Varietatea rosie se deosebeste de quinoa alba prin fermitatea pe care o are dupa fierbere. Ajuta la prevenirea bolilor cardiovasculare, migrenelor si calculilor biliari.<\/p>\n<p>[\/vc_cta]<div id=\"tdi_21\" class=\"tdc-row\"><div class=\"vc_row tdi_22  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_22,\r\n                .tdi_22 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_22,\r\n\t\t\t\t.tdi_22 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_22 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_24  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_24{\r\n                    vertical-align: baseline;\r\n                }.tdi_24 > .wpb_wrapper,\r\n\t\t\t\t.tdi_24 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_24 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_24 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_24 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h3 style=\"text-align: left;\">\u00a04. Carbohidratii<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13405 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/mic-dejun-cereale-integrale.jpg\" alt=\"mic dejun cereale integrale\" width=\"640\" height=\"425\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/mic-dejun-cereale-integrale.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/mic-dejun-cereale-integrale-324x215.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Acest macronutrient este important in alimentatia ta, chiar daca esti incurajata peste tot sa reduci aportul de carbohidrati (produse care contin zahar si amidon) in dieta zilnica. Excesul strica, dar celulele tale au nevoie de carbohidrati pentru energie, pentru productia de neurotransmitatori (creierul este un organ dependent de acestia), reglarea somnului si poftei de mancare. Doza zilnica recomandata de carbohidrati (pentru adulti) este de: 130 g. Evita carbohidratii rafinati (painea alba, prajituri si produse de patiserie din comert, inghetata, cartofi prajiti si chipsuri, ciocolata) si alege surse alimentare sanatoase, ca: legume, fructe, leguminoase (linte, mazare, fasole), nuci (migdale, alune de padure, nuci de Macadamia, alune de pamant, nuci), seminte (de chia, de dovleac), cereale integrale.<\/p>\n<div id=\"tdi_25\" class=\"tdc-row\"><div class=\"vc_row tdi_26  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_26,\r\n                .tdi_26 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_26,\r\n\t\t\t\t.tdi_26 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_26 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><\/div><\/div><div class=\"vc_column tdi_28  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_28{\r\n                    vertical-align: baseline;\r\n                }.tdi_28 > .wpb_wrapper,\r\n\t\t\t\t.tdi_28 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_28 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_28 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_28 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege migdalele crude, pentru un produs care contine carbohidrati sanatos!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Fmigdale-500g-86.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/migdale-500g-86.html?utm_medium=blog&amp;utm_source=retetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-5185 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/migdale-500g-200x200.jpg\" alt=\"migdale-500g\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/migdale-500g-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/migdale-500g-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/11\/migdale-500g.jpg 458w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">Migdalele crude sunt o gustare hranitoare si o sursa excelenta de carbohidrati, fibre, proteine si acizi grasi Omega-3. Migdalele ajuta la remineralizarea organismului, prevenind starile de oboseala cronica si epuizare intelectuala.<\/p>\n<p>[\/vc_cta]<div id=\"tdi_29\" class=\"tdc-row\"><div class=\"vc_row tdi_30  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_30,\r\n                .tdi_30 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_30,\r\n\t\t\t\t.tdi_30 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_30 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_32  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_32{\r\n                    vertical-align: baseline;\r\n                }.tdi_32 > .wpb_wrapper,\r\n\t\t\t\t.tdi_32 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_32 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_32 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_32 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h3 style=\"text-align: left;\">5. Vitamina B12<\/h3>\n<p style=\"text-align: justify;\">Aceasta vitamina este importanta pentru sanatatea nervilor, imbunatarirea functiilor cerebrale, sprijinirea productiei de ADN si celule sangvine rosii. Doza zilnica recomandata de Vitamina B12 (pentru adulti) este de: 2,4 mcg (2,6 mcg in caz de sarcina, 2,8 mcg in caz de alaptare). Surse alimentare bogate Vitamina B12: alimente vegetale fortificate (lapte, cereale integrale, drojdie inactiva), lactate, oua, ficat, carne, peste (ton, sardine, pastrav), scoici.<\/p>\n<h3 style=\"text-align: left;\">6. Fierul<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-12029 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/broccoli.jpg\" alt=\"broccoli\" width=\"640\" height=\"466\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/broccoli.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/broccoli-324x235.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Deficienta de fier este indicata adesea de lipsa de energie si oboseala generalizata. In plus, prea putin fier in organism iti poate da stari de depresie, de agitatie si de anxietate, copiii afectati de asta putand avea ADHD. Doza zilnica recomandata de fier (pentru adulti) este de: 18 mg pentru femei (27 mg in caz de sarcina, 9 mg in caz de alaptare, 8 mg dupa 51 de ani) si 8 mg pentru barbati. Surse alimentare bogate de fier: broccoli, legume cu frunze verzi (spanac, kale), leguminoase (fasole, linte, naut, mazare, soia), tofu, seminte de dovleac, caju, quinoa, carne (rosie, de pui, de curcan) si organe, fructe de mare.<\/p>\n<div id=\"tdi_33\" class=\"tdc-row\"><div class=\"vc_row tdi_34  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_34,\r\n                .tdi_34 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_34,\r\n\t\t\t\t.tdi_34 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_34 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><\/div><\/div><div class=\"vc_column tdi_36  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_36{\r\n                    vertical-align: baseline;\r\n                }.tdi_36 > .wpb_wrapper,\r\n\t\t\t\t.tdi_36 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_36 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_36 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_36 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege lintea verde, pentru un produs vegetal bogat in fier!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Flinte-verde-intreaga-1-kg-198.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/linte-verde-intreaga-1-kg-198.html?utm_medium=blog&amp;utm_source=retetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-13398 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/linte-verde-intreaga-1-kg-200x200.jpg\" alt=\"linte-verde-intreaga-1-kg\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/linte-verde-intreaga-1-kg-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/linte-verde-intreaga-1-kg-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/linte-verde-intreaga-1-kg-768x768.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/linte-verde-intreaga-1-kg-486x486.jpg 486w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/linte-verde-intreaga-1-kg.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>Lintea are un continut ridicat de proteine, vitamine si minerale. In functie de tipul de preparat in care intentionezi sa o incluzi, poti gati cu linte rosie, verde, maro sau neagra.\u00a0Produsul nu provine din culturi modificate genetic.<\/p>\n<p>[\/vc_cta]<div id=\"tdi_37\" class=\"tdc-row\"><div class=\"vc_row tdi_38  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_38,\r\n                .tdi_38 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_38,\r\n\t\t\t\t.tdi_38 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_38 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_40  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_40{\r\n                    vertical-align: baseline;\r\n                }.tdi_40 > .wpb_wrapper,\r\n\t\t\t\t.tdi_40 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_40 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_40 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_40 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h3 style=\"text-align: left;\">7. Magneziul<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13406 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/arahide.jpg\" alt=\"arahide\" width=\"640\" height=\"424\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/arahide.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/arahide-324x215.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Acest mineral este continut in fiecare celula din orgniasmul tau, care are nevoie de el pentru a functiona. Magneziul este implicat in peste 600 de reactii corporale, imbunatateste starea emotionala, regleaza sistemul nervos, poate preveni migrenele, lupta cu depresia si bolile psihice. Doza zilnica recomandata de magneziu (pentru adulti) este de: 310 mg pentru femei (320 mg peste 30 de ani, 350-360 mg in caz de sarcina, 310-320 mg in caz de alaptare) si 400 mg pentru barbati (420 mg peste 30 de ani). Surse alimentare bogate de magneziu: seminte de dovleac, nuci (migdale, caju, arahide), stafide, spanac, broccoli, cartofi, orez brun, sparanghel, quinoa, leguminoase (fasole, naut), avocado, banane, lapte de soia, unt de arahide, peste (somon, halibut, macrou).<\/p>\n<h2 style=\"text-align: left;\">8. Seleniul<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13407 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/banane.jpg\" alt=\"banane\" width=\"640\" height=\"417\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/banane.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/banane-324x211.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Acest mineral esential (care nu este produs de organsimul tau) este usor de omis din alimentatie, deoarece nu multe alimente il contin in cantitate mare. Seleniul imbunatateste starea de spirit si are rol antioxidant (protejand creierul de Parkinson, Alzheimer si scleroza multipla). Doza zilnica recomandata de seleniu (pentru adulti) este de: 55 mcg (60 mcg in caz de sarcina, 70 mg in caz de alaptare). Surse alimentare bogate de seleniu: nuci braziliene, caju, seminte de floarea-soarelui, ciuperci shiitake, spanac, linte, banane, orez brun, oua, lactate, carne, peste (sardine, ton, halibut), stridii.<\/p>\n<div id=\"tdi_41\" class=\"tdc-row\"><div class=\"vc_row tdi_42  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_42,\r\n                .tdi_42 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_42,\r\n\t\t\t\t.tdi_42 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_42 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><\/div><\/div><div class=\"vc_column tdi_44  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_44{\r\n                    vertical-align: baseline;\r\n                }.tdi_44 > .wpb_wrapper,\r\n\t\t\t\t.tdi_44 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_44 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_44 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_44 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege nucile braziliene bio, pentru un produs bogat in seleniu!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fbioh-eco-nuci-braziliene-250g-970.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/bioh-eco-nuci-braziliene-250g-970.html?utm_medium=blog&amp;utm_source=retetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-12294 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/bioh-eco-nuci-braziliene-250g-200x200.jpg\" alt=\"bioh-eco-nuci-braziliene-250g\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/bioh-eco-nuci-braziliene-250g-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/bioh-eco-nuci-braziliene-250g-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/bioh-eco-nuci-braziliene-250g-768x768.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/bioh-eco-nuci-braziliene-250g-486x486.jpg 486w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/04\/bioh-eco-nuci-braziliene-250g.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a><span lang=\"ro-ro\" xml:lang=\"ro-ro\">Nucile braziliene sunt compuse din <\/span><span lang=\"ro-ro\" xml:lang=\"ro-ro\">carbohidrati<\/span><span lang=\"ro-ro\" xml:lang=\"ro-ro\">, proteine (in proportie de 14%) si grasimi (majoritatea <\/span><span lang=\"ro-ro\" xml:lang=\"ro-ro\">nesaturate<\/span><span lang=\"ro-ro\" xml:lang=\"ro-ro\">), sunt o sursa excelenta de fibre, vitamine si minerale (fiind alimentul natural cu cea mai mare cantitate de seleniu).<\/span><\/p>\n<p>[\/vc_cta]<div id=\"tdi_45\" class=\"tdc-row\"><div class=\"vc_row tdi_46  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_46,\r\n                .tdi_46 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_46,\r\n\t\t\t\t.tdi_46 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_46 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_48  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_48{\r\n                    vertical-align: baseline;\r\n                }.tdi_48 > .wpb_wrapper,\r\n\t\t\t\t.tdi_48 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_48 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_48 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_48 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<h3 style=\"text-align: left;\">9. Vitamina D<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13408 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ciuperci.jpg\" alt=\"ciuperci\" width=\"640\" height=\"423\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ciuperci.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/ciuperci-324x214.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Aceasta vitamina este asociata, de obicei, cu sanatatea sistemului osos, dar Vitamina D este importanta si in productia de neurotransmitatori. Doza zilnica recomandata de Vitamina D (pentru adulti) este de: 15 mcg (sau 600 unitati internationale\/UI, calculata pe considerente de expunere minima la soare). Intre\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20197091\" target=\"_blank\" rel=\"noopener noreferrer\">50 si 90%<\/a>\u00a0din Vitamina D din organism este produsa natural, in functie de timpul petrecut la soare, latitudinea la care te afli, hainele pecare le porti, daca te dai\/nu cu o crema de protectie solara si pigmentatia propriei pieli. Surse alimentare bogate de Vitamina D: ciuperci, oua, branza, ficat de vita, ulei de peste, peste gras (somon, ton, macrou, sardine), stridii, creveti.<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em> legatura dintre<\/em> <em><a href=\"https:\/\/www.sanovita.ro\/blog\/bronzul-soarele-si-vitamina-d-totul-despre-expunerea-corecta-la-soare\/\" target=\"_blank\" rel=\"noopener noreferrer\">bronz, soare si Vitamina D<\/a><\/em> i<em>n articolul nostru!<\/em><\/strong><\/span><\/p>\n<\/blockquote>\n<h3 style=\"text-align: left;\">10. Acidul folic (Vitamina B9)<\/h3>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13409 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/pepene-galben.jpg\" alt=\"pepene galben\" width=\"640\" height=\"411\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/pepene-galben.jpg 640w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2019\/08\/pepene-galben-324x208.jpg 324w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/>Acesta este un alt tip de Vitamina B care are legatura cu echilibrul psihic: lipsa acidului folic din organism poate provoca depresie. Doza zilnica recomandata de acid folic (pentru adulti) este de: 400 mcg (600 mcg in caz de sarcina, 500 mg in caz de alaptare). Surse alimentare bogate de acid folic: fructe (portocale, papaya, banane, pepene galbene), spanac, salata, sparanghel, broccoli, varza de Bruxelles, avocado, arahide, leguminoase (linte, naut, fasole, mazare), germeni de grau, suc de rosii, oua, lactate, carne, ficat, fructe de mare.<\/p>\n<div id=\"tdi_49\" class=\"tdc-row\"><div class=\"vc_row tdi_50  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_50,\r\n                .tdi_50 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_50,\r\n\t\t\t\t.tdi_50 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_50 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><\/div><\/div><div class=\"vc_column tdi_52  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_52{\r\n                    vertical-align: baseline;\r\n                }.tdi_52 > .wpb_wrapper,\r\n\t\t\t\t.tdi_52 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_52 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_52 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_52 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_cta h2=&#8221;Alege nautul boabe, pentru un produs vegetal bogat in acid folic!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fnaut-boabe-1-kg-362.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/naut-boabe-1-kg-362.html?utm_medium=blog&amp;utm_source=retetablog-descopera-cum-iti-afecteaza-alimentatia-starea-mentala\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-4545 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/09\/naut-boabe-1-kg-200x200.jpg\" alt=\"naut-boabe-1-kg\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/09\/naut-boabe-1-kg-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/09\/naut-boabe-1-kg-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/09\/naut-boabe-1-kg.jpg 458w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>Nautul este bogat in proteine, minerale, complexul de Vitamine B, carbohidrati si grasimi. De aceea este un bun inlocuitor al carnii, nutritiv vorbind (depasind-o din punct de vedere al beneficiilor pentru organism).<\/p>\n<p>[\/vc_cta]<div id=\"tdi_53\" class=\"tdc-row\"><div class=\"vc_row tdi_54  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_54,\r\n                .tdi_54 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_54,\r\n\t\t\t\t.tdi_54 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_54 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><\/div><\/div><div class=\"vc_column tdi_56  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_56{\r\n                    vertical-align: baseline;\r\n                }.tdi_56 > .wpb_wrapper,\r\n\t\t\t\t.tdi_56 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_56 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_56 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_56 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" ><\/div><\/div>[vc_column_text]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>De obicei, cand te gandesti la alimentatia ta zilnica, o faci luand in calcul modalitatile in care te ajuta fizic: ce iti intareste oasele, ce iti mentine pielea hidratata, ce alimente iti cresc riscul de cancer, ce te poate ingrasa, ce alimente iti scad tensiunea arteriala si tot asa&#8230; Dar impactul produselor pe care le [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":13400,"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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1371],"tags":[],"class_list":{"0":"post-13393","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentatie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Descopera cum iti afecteaza alimentatia starea mentala! 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