{"id":563,"date":"2025-05-29T07:37:00","date_gmt":"2025-05-29T07:37:00","guid":{"rendered":"https:\/\/madinslovenia.org\/?p=563"},"modified":"2025-05-29T07:37:01","modified_gmt":"2025-05-29T07:37:01","slug":"zdrava-prehrana-je-pomembna-za-dusevno-zdravje","status":"publish","type":"post","link":"https:\/\/madinslovenia.org\/?p=563","title":{"rendered":"Zdrava prehrana je pomembna za du\u0161evno zdravje"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Vedno ve\u010d raziskav ka\u017ee, da ima prehrana pomembno vlogo pri na\u0161em po\u010dutju. Zdrava prehrana zmanj\u0161a simptome depresije in tveganje za njen nastanek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V klini\u010dni raziskavi SMILES so ljudje z zmerno do hudo depresijo 12 tednov sledili prehranskemu programu mediteranske prehrane. Prehrana je vklju\u010devala veliko sadja, zelenjave, polnovrednih \u017eit, stro\u010dnic, ore\u0161\u010dkov, rib in olivnega olja ter manj sladkorja in predelanih \u017eivil. Skupina, ki je prejela t. i. prehransko podporo, je pokazala ob\u010dutno ve\u010dje izbolj\u0161anje (Jacka, 2017).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obse\u017ena analiza (Lassale, 2019) je potrdila, da ljudje, ki se prehranjujejo bolj zdravo, redkeje razvijejo depresijo. Mediteranska prehrana in prehrana z nizkim vnetnim u\u010dinkom (manj sladkorja in predelanih \u017eivil) sta povezani z ni\u017ejim tveganjem. Raziskovalci ocenjujejo, da imajo ljudje, ki se dr\u017eijo zdrave prehrane, tudi do 33 % manj\u0161e tveganje za razvoj depresije, ne glede na starost, spol, telesno aktivnost ali socialno ozadje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zdrava prehrana ne nadomesti zdravil ali psihoterapije, lahko pa podpira zdravljenje in zmanj\u0161a verjetnost za ponovitve te\u017eav. Spremembe, kot je dodajanje ve\u010d sadja, zelenjave in polnozrnatih \u017eit, pripomorejo k bolj\u0161emu razpolo\u017eenju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Viri:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jacka, F. N., O&#8217;Neil, A., Opie, R., Itsiopoulos, C., Cotton, S., Mohebbi, M., &#8230; &amp; Berk, M. (2017).\u00a0<em>Dietary improvement for adults with major depression: the SMILES randomized controlled trial<\/em>. BMC Medicine, 15(1), 23.\u00a0<em><u><a href=\"https:\/\/doi.org\/10.1186\/s12916-017-0791-y\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/doi.org\/10.1186\/s12916-017-0791-y<\/a><\/u><\/em><\/li>\n\n\n\n<li>Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., S\u00e1nchez-Villegas, A., Kivim\u00e4ki, M., &amp; Akbaraly, T. (2019).\u00a0<em>Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies<\/em>. Molecular Psychiatry, 24(6), 965\u2013986.\u00a0<a href=\"https:\/\/doi.org\/10.1038\/s41380-018-0237-8\" target=\"_blank\" rel=\"noreferrer noopener\"><em>https:\/\/doi.org\/10.1038\/s41380-018-0237-8<\/em><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Uravnote\u017eena prehrana, bogata s hranili,&nbsp; izbolj\u0161a du\u0161evno zdravje in zmanj\u0161a potrebo po zdravilih, kot so antidepresivi, ker podpira naravne mehanizme telesa za obvladovanje stresa in vnetij. Z enostavnimi koraki lahko dose\u017eete velike spremembe v svojem po\u010dutju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d8&nbsp;&nbsp;Pove\u010dajte vnos polnovrednih \u017eivil: vsak dan jejte raznobarvno zelenjavo in sadje, polnozrnate \u017eitarice in stro\u010dnice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d8&nbsp;&nbsp;Zmanj\u0161ajte ultra-procesirano hrano: omejite sladke pija\u010de, prigrizke in hitro hrano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d8&nbsp;&nbsp;Vklju\u010dite zdrave ma\u0161\u010dobe, uporabljajte olivno olje in jejte ribe ali ore\u0161\u010dke nekajkrat na teden.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d8&nbsp;&nbsp;Dietetik vam lahko pomaga oblikovati prehranski na\u010drt, prilagojen va\u0161im potrebam.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vedno ve\u010d raziskav ka\u017ee, da ima prehrana pomembno vlogo pri na\u0161em po\u010dutju. Zdrava prehrana zmanj\u0161a simptome depresije in tveganje za njen nastanek. V klini\u010dni raziskavi SMILES so ljudje z zmerno do hudo depresijo 12 tednov sledili prehranskemu programu mediteranske prehrane. Prehrana je vklju\u010devala veliko sadja, zelenjave, polnovrednih \u017eit, stro\u010dnic, ore\u0161\u010dkov, rib in olivnega olja ter [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":564,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[],"class_list":["post-563","post","type-post","status-publish","format-standard","has-post-thumbnail","category-povzetki"],"_links":{"self":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts\/563","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=563"}],"version-history":[{"count":1,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts\/563\/revisions"}],"predecessor-version":[{"id":565,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/posts\/563\/revisions\/565"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=\/wp\/v2\/media\/564"}],"wp:attachment":[{"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madinslovenia.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}