{"id":702,"date":"2009-07-24T11:20:09","date_gmt":"2009-07-24T09:20:09","guid":{"rendered":"https:\/\/viscojis.cz\/teens\/2009\/07\/24\/93-11806\/"},"modified":"2025-02-07T15:11:35","modified_gmt":"2025-02-07T14:11:35","slug":"93-11806","status":"publish","type":"post","link":"https:\/\/viscojis.cz\/teens\/93-11806\/","title":{"rendered":"V\u00fd\u017eiva p\u0159i studiu aneb geni\u00e1ln\u00ed j\u00eddeln\u00ed\u010dek"},"content":{"rendered":"

Jak v\u00fd\u017eivou pomoci zlep\u0161it pam\u011b\u0165, psychickou \u010derstvost a pohodu, kdy\u017e se pot\u0159ebujeme intenzivn\u011b u\u010dit. <\/span><\/p>\n

\"kniha\"<\/p>\n

M\u016f\u017ee se zd\u00e1t, \u017ee v\u00fd\u017eiva a schopnost soust\u0159edit se nebo pamatovat si u\u010divo maj\u00ed m\u00e1lo spole\u010dn\u00e9ho. Spr\u00e1vn\u00e1, nebo naopak nevhodn\u00e1 v\u00fd\u017eiva v\u0161ak m\u00e1 vliv na du\u0161evn\u00ed v\u00fdkonnost, a nejen to – m\u00e1 samoz\u0159ejm\u011b vliv na celkov\u00fd zdravotn\u00ed stav a na \u010derstvost nebo \u00fanavu \u2013 a ty se na schopnosti u\u010den\u00ed tak\u00e9 podepisuj\u00ed, a ne pr\u00e1v\u011b m\u00e1lo.<\/p>\n

\u00a0<\/p>\n

V\u00fd\u017eiva pro mozek a nervy<\/strong><\/p>\n

Mozkov\u00e9 bu\u0148ky pot\u0159ebuj\u00ed jako zdroj energie gluk\u00f3zu<\/span>. Proto\u017ee na gluk\u00f3zu<\/span><\/a> se v na\u0161em t\u011ble \u0161t\u011bp\u00ed v\u011bt\u0161ina sacharid\u016f<\/span>, nedostatek gluk\u00f3zy pro mozek obvykle nehroz\u00ed. Pokud m\u00e1te ale b\u011bhem u\u010den\u00ed pocit \u00fanavy, je mo\u017en\u00e9 p\u0159\u00edjmem gluk\u00f3zy \u00fanavu trochu sn\u00ed\u017eit \u2013 gluk\u00f3za se u\u017e nemus\u00ed nijak tr\u00e1vit a po vst\u0159eb\u00e1n\u00ed je rychl\u00fdm zdrojem energie pro mozek. Ale pozor, v\u0161eho s m\u00edrou! P\u0159\u00edli\u0161 velk\u00fd p\u0159\u00edjem jednoduch\u00fdch sacharid\u016f<\/span>, tedy i gluk\u00f3zy, p\u0159isp\u00edv\u00e1 k vy\u0161\u0161\u00ed kazivosti zub\u016f, nadv\u00e1ze a obezit\u011b, rozvoji cukrovky a dal\u0161\u00edch onemocn\u011bn\u00ed. Hladina gluk\u00f3zy v krvi tak\u00e9 pom\u011brn\u011b rychle kles\u00e1 a nastupuje op\u011bt pocit \u00fanavy.<\/p>\n

Pro stavbu a spr\u00e1vnou funkci mozku a nerv\u016f jsou nezbytn\u00e9 mastn\u00e9 kyseliny. Jsou nepostradatelnou sou\u010d\u00e1st\u00ed nervov\u00fdch bun\u011bk i jejich obal\u016f a pom\u00e1haj\u00ed k \u00fapln\u011bj\u0161\u00edmu a rychlej\u0161\u00edmu p\u0159enosu nervov\u00fdch sign\u00e1l\u016f. Zdrojem t\u011bch nejd\u016fle\u017eit\u011bj\u0161\u00edch \u2013 esenci\u00e1ln\u00edch (nezbytn\u00fdch) mastn\u00fdch kyselin jsou rostlinn\u00e9 oleje, d\u00fd\u0148ov\u00e1 sem\u00ednka, o\u0159echy, tuk mo\u0159sk\u00fdch ryb. Mo\u0159sk\u00e9 ryby bychom m\u011bli j\u00edst alespo\u0148 2x t\u00fddn\u011b. Tyto tuky (ozna\u010dovan\u00e9 tak\u00e9 jako omega mastn\u00e9 kyseliny) maj\u00ed pro na\u0161e t\u011blo tolik prosp\u011b\u0161n\u00fdch funkc\u00ed, \u017ee na rozd\u00edl od jin\u00fdch tu\u010dn\u00fdch potravin nen\u00ed pot\u0159eba jejich p\u0159\u00edjem omezovat. Kdy\u017e sn\u00edte dv\u011b porce ryb t\u00fddn\u011b (asi po 150 g), p\u0159ijmete z\u00e1rove\u0148 do t\u011bla dostatek j\u00f3du<\/span>, kter\u00fd je pro spr\u00e1vnou funkci i v\u00fdvoj mozku a cel\u00e9 nervov\u00e9 soustavy tak\u00e9 d\u016fle\u017eit\u00fd.<\/p>\n

Mozek a nervy pot\u0159ebuj\u00ed tak\u00e9 dostatek vitamin\u016f<\/a> skupiny B, hlavn\u011b B1, B2, B6, B12 a kyseliny listov\u00e9. P\u0159esto\u017ee vitaminy B skupiny jsou v potravin\u00e1ch docela bohat\u011b zastoupen\u00e9, m\u00edv\u00e1me jich nedostatek, proto\u017ee jejich nejv\u011bt\u0161\u00ed zdroje (j\u00e1tra, kvasnice, vnit\u0159nosti nebo celozrnn\u00e9 pe\u010divo) nepat\u0159\u00ed pr\u00e1v\u011b k obl\u00edben\u00fdm potravin\u00e1m. Dal\u0161\u00edm prvkem, bez kter\u00e9ho se mozek neobejde, je \u017eelezo<\/a>. D\u016fle\u017eitou funkci m\u00e1 tak\u00e9 zinek<\/a>.<\/p>\n

P\u0159i v\u011bt\u0161\u00ed psychick\u00e9 (ale i fyzick\u00e9) n\u00e1maze nebo \u00fanav\u011b je vhodn\u00e9 zv\u00fd\u0161it p\u0159\u00edjem lecitinu<\/span>. Dostatek lecitinu<\/span> m\u016f\u017eete z\u00edskat z potravy, ale je mo\u017en\u00e9 ho dodat i potravinov\u00fdmi dopl\u0148ky (v\u011bt\u0161inou jde o sojov\u00fd lecitin<\/span>).<\/p>\n

\u00a0<\/p>\n

P\u0159em\u00e1h\u00e1 v\u00e1s \u00fanava?<\/strong><\/p>\n

\u00danava m\u016f\u017ee m\u00edt celou \u0159adu p\u0159\u00ed\u010din \u2013 od nevhodn\u00e9ho studijn\u00edho prost\u0159ed\u00ed p\u0159es p\u0159\u00edli\u0161 dlouhou dobu u\u010den\u00ed, nedostatek sp\u00e1nku, nevhodnou v\u00fd\u017eivu a\u017e po z\u00e1va\u017en\u00fd nedostatek n\u011bkter\u00fdch \u017eivin nebo onemocn\u011bn\u00ed.<\/p>\n

Proti \u00fanav\u011b m\u016f\u017eete bojovat t\u00edm, \u017ee si vytvo\u0159\u00edte ide\u00e1ln\u00ed studijn\u00ed podm\u00ednky.<\/p>\n

V\u00fd\u017eiva m\u016f\u017ee p\u0159isp\u011bt k v\u011bt\u0161\u00ed \u00fanav\u011b nespr\u00e1vn\u00fdm slo\u017een\u00edm j\u00eddeln\u00ed\u010dku, ale tak\u00e9 \u0161patn\u00fdm stravovac\u00edm re\u017eimem (v\u010detn\u011b nevhodn\u00e9ho pitn\u00e9ho re\u017eimu). Nap\u0159\u00edklad pokud r\u00e1no nesn\u00edd\u00e1te, m\u00e1lo sva\u010d\u00edte nebo dokonce j\u00edte poprv\u00e9 a\u017e ob\u011bd, je va\u0161e schopnost soust\u0159edit se sn\u00ed\u017een\u00e1 a hor\u0161\u00ed je i pr\u016fm\u011brn\u00fd \u0161koln\u00ed v\u00fdkon.<\/p>\n

Schopnost u\u010dit se je men\u0161\u00ed tak\u00e9 t\u011bsn\u011b po j\u00eddle, kdy se zv\u00fd\u0161\u00ed pr\u016ftok krve v b\u0159i\u0161n\u00ed oblasti (kv\u016fli tr\u00e1ven\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin z potravy) a naopak se sn\u00ed\u017e\u00ed pr\u016ftok krve ve svalech i mozku. V\u00fdsledkem je \u00fanava a hor\u0161\u00ed fyzick\u00fd, ale pr\u00e1v\u011b i psychick\u00fd v\u00fdkon. V dob\u011b, kdy se pot\u0159ebujete soust\u0159edit, je vhodn\u011bj\u0161\u00ed rozd\u011blit si j\u00eddlo denn\u011b do v\u00edce men\u0161\u00edch porc\u00ed a vyb\u00edrat si lehk\u00e1 j\u00eddla. Vyhn\u011bte se naopak j\u00eddl\u016fm tu\u010dn\u00fdm, sma\u017een\u00fdm, t\u011b\u017eko straviteln\u00fdm. Ide\u00e1ln\u00ed nejsou ani sladk\u00e1 j\u00eddla nebo pokrmy s vysok\u00fdm glykemick\u00fdm indexem<\/a> \u2013 rychleji po nich kles\u00e1 hladina cukru v krvi, co\u017e je tak\u00e9 spojen\u00e9 s \u00fanavou.<\/p>\n

\u00danavu v\u00e1m pomohou odd\u00e1lit nebo potla\u010dit i n\u011bkter\u00e9 p\u0159\u00edrodn\u00ed l\u00e1tky. Mezi ty nej\u010dast\u011bji pou\u017e\u00edvan\u00e9 pat\u0159\u00ed kofein<\/span>. Ten nen\u00ed ale v obdob\u00ed dosp\u00edv\u00e1n\u00ed p\u0159\u00edli\u0161 prosp\u011b\u0161n\u00fd a m\u016f\u017ee p\u0159isp\u011bt nap\u0159\u00edklad k vy\u0161\u0161\u00edmu krevn\u00edmu tlaku v dosp\u011blosti. kofein<\/span> nen\u00ed jen v k\u00e1v\u011b, ale tak\u00e9 v kolov\u00fdch n\u00e1poj\u00edch, obsahuje ho i \u010daj, kakao, \u010dokol\u00e1da nebo guarana. Pokud budete kofeinov\u00e9 n\u00e1poje p\u00edt jen ob\u010das a opravdu s m\u00edrou, nevad\u00ed to. Vyb\u00edrejte si ale rad\u011bji takov\u00e9, kter\u00e9 obsahuj\u00ed i n\u011bkter\u00e9 prosp\u011b\u0161n\u00e9 l\u00e1tky, t\u0159eba zelen\u00fd nebo b\u00edl\u00fd \u010daj.<\/p>\n

Funkci mozku podporuj\u00ed nap\u0159\u00edklad tak\u00e9 l\u00e1tky, obsa\u017een\u00e9 v listech jinanu dvoulalo\u010dn\u00e9ho<\/span>.<\/p>\n

\u00a0<\/p>\n

Stres p\u0159ed zkou\u0161kou a jak mu \u010delit<\/strong><\/p>\n

Chcete si se zbavit p\u0159edzkou\u0161kov\u00e9ho stresu, m\u016f\u017eete zkusit n\u011bkter\u00e9 p\u0159\u00edrodn\u00ed prost\u0159edky, kter\u00e9 stres zm\u00edr\u0148uj\u00ed \u2013 z bylinek pom\u00e1haj\u00ed nap\u0159\u00edklad t\u0159ezalka<\/span>, kozl\u00edk<\/span> nebo chmel<\/span>. Zklid\u0148uj\u00edc\u00ed \u00fa\u010dinky m\u00e1 i \u010daj z m\u00e1ty a medu\u0148ky. P\u0159esto\u017ee se jedn\u00e1 o p\u0159\u00edrodn\u00ed l\u00e1tky, je vhodn\u00e9 poradit se s l\u00e9k\u00e1rn\u00edkem, kter\u00fd p\u0159\u00edpravek je ve va\u0161em p\u0159\u00edpad\u011b nejvhodn\u011bj\u0161\u00ed a v jak\u00e9 d\u00e1vce.<\/p>\n

Pat\u0159\u00edte k t\u011bm, kdo p\u0159ed ka\u017edou v\u011bt\u0161\u00ed zkou\u0161kou nebo testem nejsou schopni skoro v\u016fbec j\u00edst? Tr\u00e1vic\u00ed syst\u00e9m m\u016f\u017ee na stres velmi citliv\u011b reagovat \u2013 krom\u011b nechutenstv\u00ed nap\u0159\u00edklad p\u00e1len\u00edm \u017e\u00e1hy, bolestmi kolem \u017ealudku, nevolnosti, pr\u016fjmy, \u010dast\u011bj\u0161\u00edm \u0159\u00edh\u00e1n\u00edm apod. Sna\u017ete se proto sv\u00e9mu t\u011blu pomoci \u2013 jezte v mal\u00fdch d\u00e1vk\u00e1ch, ale \u010dast\u011bji, sp\u00ed\u0161e lehk\u00e1 a snadno straviteln\u00e1 j\u00eddla. Vyh\u00fdbejte se dr\u00e1\u017ediv\u00fdm, ko\u0159en\u011bn\u00fdm, p\u0159\u00edli\u0161 tu\u010dn\u00fdm a hork\u00fdm pokrm\u016fm, ide\u00e1ln\u00ed nejsou sma\u017een\u00e1 j\u00eddla ani rychl\u00e9 ob\u010derstven\u00ed. Ve stresu t\u011blo pot\u0159ebuje v\u00edce b\u00edlkovin, nezapom\u00ednejte proto j\u00edst alespo\u0148 1 porci b\u00edlkovinn\u00fdch potravin<\/span> denn\u011b.<\/p>\n

Pokud m\u00e1te pot\u00ed\u017ee s p\u0159ij\u00edm\u00e1n\u00edm j\u00eddla, vyzkou\u0161ejte ml\u00e9\u010dn\u00e9 n\u00e1poje, jogurty, koktejly z ovoce a ml\u00e9ka nebo jogurtu, ban\u00e1ny, ovocn\u00e9 a zeleninov\u00e9 \u0161\u0165\u00e1vy (rad\u011bji \u0159ed\u011bn\u00e9, jinak mohou p\u0159\u00edli\u0161 dr\u00e1\u017edit \u017ealudek).<\/p>\n

A rada na z\u00e1v\u011br: Nezapom\u00ednejte na spr\u00e1vn\u00fd pitn\u00fd re\u017eim \u2013 i nedostatek tekutin m\u016f\u017ee zp\u016fsobit \u00fanavu nebo bolesti hlavy.<\/p>\n

\u00a0<\/p>\n

<\/span><\/strong><\/p>\n

\u00a0<\/p>\n

Pou\u017eit\u00e1 literatura:<\/em><\/strong><\/span><\/p>\n

Celine, D., Br\u00e1t, J.: <\/em>V\u00fdznam specifick\u00fdch \u017eivin na v\u00fdvoj mozku, V\u00fd\u017eiva d\u011bt\u00ed<\/em><\/a><\/span><\/p>\n

Kleinw\u00e4chterov\u00e1, H, Br\u00e1zdov\u00e1, Z.: V\u00fd\u017eivov\u00fd stav \u010dlov\u011bka a zp\u016fsoby jeho zji\u0161\u0165ov\u00e1n\u00ed, 2. vyd\u00e1n\u00ed, Brno, IPVZ, 102s.<\/em><\/span><\/p>\n

kofein<\/span>.<\/em><\/a> K\u00e1va k\u00e1va.cz <\/em><\/span><\/p>\n

Nevoral, J. a kol.: V\u00fd\u017eiva v d\u011btsk\u00e9m v\u011bku, 1. vyd\u00e1n\u00ed, Praha, nakl. H+H, 2003, 400s.<\/em><\/span><\/p>\n

Tom\u0161\u00edk, P.: <\/em>V\u0161e o lecitinu<\/span><\/em><\/a>, Vitainfo.cz<\/em><\/span><\/p>\n

Welch, A. A. et al.: Variability of fish consumption within the 10 European countries participating in the European Investigation into Cancer and Nutrition (EPIC) study, In Public Health Nutr. 5.6B (2002): p. 1273-1285.<\/em><\/span><\/p>\n

\u00a0<\/p>\n