{"id":23398,"date":"2025-08-06T11:24:05","date_gmt":"2025-08-06T08:24:05","guid":{"rendered":"https:\/\/beta.sanovita.ro\/blog\/?p=23398"},"modified":"2025-08-14T10:48:10","modified_gmt":"2025-08-14T07:48:10","slug":"ce-mananca-creierul-alimente-care-iti-protejeaza-si-iti-stimuleaza-mintea","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/ce-mananca-creierul-alimente-care-iti-protejeaza-si-iti-stimuleaza-mintea\/","title":{"rendered":"Ce m\u0103n\u00e2nc\u0103 creierul: alimente care \u00ee\u021bi protejeaz\u0103 \u0219i \u00ee\u021bi stimuleaz\u0103 mintea"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><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 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><\/div><\/div><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><\/div><\/div><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 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 class=\"wpb_wrapper td_block_separator td_block_wrap vc_separator vc_custom_1754063237164 tdi_14 the-border-separator  td_separator_solid td_separator_center\"><span style=\"border-color:custom;border-width:1px;width:100%;\"><\/span>\n<style scoped>\n\n\/* tdc_composer_block - inline css att *\/\n.vc_custom_1754063237164{margin-top: 25px !important;margin-bottom: 30px !important;}\n\/* custom css *\/\n.td_block_separator{\r\n                  width: 100%;\r\n                  align-items: center;\r\n                  margin-bottom: 38px;\r\n                  padding-bottom: 10px;\r\n                }.td_block_separator span{\r\n                  position: relative;\r\n                  display: block;\r\n                  margin: 0 auto;\r\n                  width: 100%;\r\n                  height: 1px;\r\n                  border-top: 1px solid #EBEBEB;\r\n                }.td_separator_align_left span{\r\n                  margin-left: 0;\r\n                }.td_separator_align_right span{\r\n                  margin-right: 0;\r\n                }.td_separator_dashed span{\r\n                  border-top-style: dashed;\r\n                }.td_separator_dotted span{\r\n                  border-top-style: dotted;\r\n                }.td_separator_double span{\r\n                  height: 3px;\r\n                  border-bottom: 1px solid #EBEBEB;\r\n                }.td_separator_shadow > span{\r\n                  position: relative;\r\n                  height: 20px;\r\n                  overflow: hidden;\r\n                  border: 0;\r\n                  color: #EBEBEB;\r\n                }.td_separator_shadow > span > span{\r\n                  position: absolute;\r\n                  top: -30px;\r\n                  left: 0;\r\n                  right: 0;\r\n                  margin: 0 auto;\r\n                  height: 13px;\r\n                  width: 98%;\r\n                  border-radius: 100%;\r\n                }html :where([style*='border-width']){\r\n                    border-style: none;\r\n                }\n<\/style><\/div>[vc_custom_heading text=&#8221;\u2022 Ce s\u0103 evi\u021bi pentru a avea grij\u0103 de creier?&#8221; font_container=&#8221;tag:h2|font_size:21px|text_align:left|color:%2300754a&#8221; google_fonts=&#8221;font_family:Roboto%3A100%2C100italic%2C300%2C300italic%2Cregular%2Citalic%2C500%2C500italic%2C700%2C700italic%2C900%2C900italic|font_style:700%20bold%20regular%3A700%3Anormal&#8221; link=&#8221;url:%23ancora-1&#8243; css=&#8221;.vc_custom_1754403475957{margin-top: 0px !important;margin-bottom: 0px !important;}&#8221; el_class=&#8221;the-post-section-title&#8221;]<div class=\"wpb_wrapper td_block_separator td_block_wrap vc_separator vc_custom_1754063249732 tdi_16 the-border-separator  td_separator_solid td_separator_center\"><span style=\"border-color:custom;border-width:1px;width:100%;\"><\/span>\n<style scoped>\n\n\/* tdc_composer_block - inline css att *\/\n.vc_custom_1754063249732{margin-top: 30px !important;margin-bottom: 25px !important;}\n<\/style><\/div>[vc_column_text]Creierul este cel mai complex, enigmatic \u0219i important organ al corpului t\u0103u. Nu este doar casa con\u0219tiin\u021bei, imagina\u021biei \u0219i amintirilor noastre, ci \u0219i centrul de comand\u0103 al \u00eentregului nostru organism, cu toate sistemele \u0219i func\u021biile sale interne. Dac\u0103 vrem s\u0103 avem grij\u0103 de s\u0103n\u0103tatea mintal\u0103 \u0219i de buna func\u021bionare a organismului, atunci ar trebui s\u0103-l sus\u021binem prin alegeri alimentare corecte. Iar unul dintre cele mai importante lucruri pe care le putem face este s\u0103 avem grij\u0103 de alimenta\u021bia noastr\u0103, consum\u00e2nd alimente s\u0103n\u0103toase \u0219i evit\u00e2nd sau reduc\u00e2nd pe c\u00e2t posibil altele.<\/p>\n<p>A\u0219a cum nu exist\u0103 o pastil\u0103 magic\u0103 pentru prevenirea declinului cognitiv, nici un singur aliment atotputernic pentru creier nu v\u0103 poate asigura un creier ascu\u021bit pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2nim. Nutri\u021bioni\u0219tii subliniaz\u0103 c\u0103 cea mai important\u0103 strategie este s\u0103 urm\u0103m un model alimentar care s\u0103 includ\u0103 multe fructe, legume, leguminoase \u0219i cereale integrale. \u00cencerca\u021bi s\u0103 ob\u021bine\u021bi proteine din surse vegetale \u0219i pe\u0219te \u0219i alege\u021bi gr\u0103simi s\u0103n\u0103toase, cum ar fi uleiul de m\u0103sline, mai degrab\u0103 dec\u00e2t gr\u0103simi saturate.<\/p>\n<p>Cercet\u0103rile arat\u0103 c\u0103 <strong>cele mai bune alimente pentru creier sunt acelea\u0219i care \u00ee\u021bi protejeaz\u0103 inima \u0219i vasele de s\u00e2nge<\/strong>, inclusiv urm\u0103toarele:<\/p>\n<p><strong>Legume verzi, cu frunze.<\/strong> Legumele cu frunze verzi precum varza, spanacul, broccoli, kale sunt bogate \u00een substan\u021be nutritive s\u0103n\u0103toase pentru creier precum vitamina K, lutein\u0103, acid folic \u0219i betacaroten. Cercet\u0103rile sugereaz\u0103 c\u0103 aceste alimente pe baz\u0103 de plante pot ajuta la \u00eencetinirea declinului cognitiv (vezi <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5772164\/?utm_source=chatgpt.com\">sursa<\/a>).<\/p>\n<p><strong>C\u00e2t mai multe legume. <\/strong>Bogate \u00een vitamine B, fier \u0219i magneziu, leguminoasele ajut\u0103 la producerea de energie \u0219i la func\u021bia neurotransmi\u021b\u0103torilor, ambele esen\u021biale pentru procesele cognitive. Con\u021binutul lor ridicat de fibre ajut\u0103, de asemenea, la men\u021binerea unui nivel stabil al zah\u0103rului din s\u00e2nge, ceea ce este crucial pentru o concentrare mental\u0103 constant\u0103.<\/p>\n<p><strong>Fasole, maz\u0103re, linte<\/strong>. Vitaminele B sunt indispensabile. Ele ajut\u0103 celulele s\u0103 produc\u0103 energie \u0219i s\u0103 comunice \u00eentre ele \u0219i ajut\u0103 organismul s\u0103 \u201eciteasc\u0103\u201d codul genetic, astfel \u00eenc\u00e2t s\u0103 func\u021biona\u021bi la cel mai bun nivel. De asemenea, ele sunt implicate \u00een formarea de globule ro\u0219ii s\u0103n\u0103toase. Sunt deosebit de valoroase pentru creier \u0219i sistemul nervos, ajut\u00e2nd la producerea neurotransmi\u021b\u0103torilor care transmit semnale \u00eentre nervi.<\/p>\n<p><a href=\"https:\/\/sanovita.ro\/cereale-si-fulgi-21\"><strong>Cereale integrale<\/strong><\/a><strong>. <\/strong>Cerealele integrale asigur\u0103 un aport constant de glucoz\u0103 &#8211; principala surs\u0103 de energie a creierului &#8211; \u00eempreun\u0103 cu nutrien\u021bi esen\u021biali care sus\u021bin func\u021bia cognitiv\u0103. Sunt de asemenea bogate \u00een fibre, care ajut\u0103 la men\u021binerea stabil\u0103 a nivelului de zah\u0103r din s\u00e2nge \u0219i pot preveni o sc\u0103dere a nivelului de energie care poate afecta concentrarea \u0219i aten\u021bia. Acestea con\u021bin, de asemenea, vitamine B, inclusiv B6 \u0219i folat, care sunt esen\u021biale pentru s\u0103n\u0103tatea creierului, deoarece ajut\u0103 la reducerea nivelului de homocistein\u0103, un aminoacid legat de declinul cognitiv atunci c\u00e2nd este prezent \u00een cantit\u0103\u021bi mari.<\/p>\n<p>Alimentele pe baz\u0103 de cereale integrale, precum <a href=\"https:\/\/sanovita.ro\/fulgi-de-ovaz-fini-450g-1665.html\">fulgii de ov\u0103z<\/a>, <a href=\"https:\/\/sanovita.ro\/quinoa-alba-250g-1662.html\">quinoa<\/a> \u0219i <a href=\"https:\/\/sanovita.ro\/orez-brun-prefiert-500g-140.html\">orezul brun<\/a> sunt alegeri excelente. De asemenea, acestea furnizeaz\u0103 minerale, inclusiv magneziu \u0219i fier, care ajut\u0103 la procesele cognitive \u0219i la memorie. Includerea \u00een mod regulat a cerealelor integrale \u00een dieta dumneavoastr\u0103 poate contribui la \u00eembun\u0103t\u0103\u021birea concentr\u0103rii, memoriei \u0219i a func\u021biei cerebrale generale.<\/p>\n<p><strong>Pe\u0219ti gra\u0219i.<\/strong> Pe\u0219tii gra\u0219i sunt surse abundente de acizi gra\u0219i omega-3, gr\u0103simi nesaturate s\u0103n\u0103toase care au fost legate de sc\u0103derea nivelului de beta-amiloid din s\u00e2nge &#8211; proteina care formeaz\u0103 aglomer\u0103ri d\u0103un\u0103toare \u00een creierul persoanelor cu boala Alzheimer. \u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi pe\u0219te de cel pu\u021bin dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, dar alege\u021bi variet\u0103\u021bi cu con\u021binut sc\u0103zut de mercur, cum ar fi somonul, codul, conservele de ton u\u0219or \u0219i polacul. Dac\u0103 nu sunte\u021bi un fan al pe\u0219telui, \u00eentreba\u021bi-v\u0103 medicul despre administrarea unui supliment de omega-3 sau alege\u021bi surse vegetale de omega-3, cum ar fi <a href=\"https:\/\/sanovita.ro\/seminte-de-in-300g-131.html\">semin\u021bele de in<\/a>, avocado \u0219i <a href=\"https:\/\/sanovita.ro\/nuci-si-alune-96\">nucile<\/a>.<\/p>\n<p><strong>Fructe de p\u0103dure<\/strong>. Flavonoidele, pigmen\u021bii naturali ai plantelor care dau fructelor de p\u0103dure nuan\u021bele lor str\u0103lucitoare, ajut\u0103, de asemenea, la \u00eembun\u0103t\u0103\u021birea memoriei, arat\u0103 cercet\u0103rile. Un <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22535616\/\">studiu<\/a> realizat de cercet\u0103torii de la Brigham and Women&#8217;s Hospital din Harvard a ar\u0103tat c\u0103 femeile care consumau dou\u0103 sau mai multe por\u021bii de c\u0103p\u0219uni \u0219i afine \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103 au \u00eent\u00e2rziat declinul memoriei cu p\u00e2n\u0103 la doi ani \u0219i jum\u0103tate (vezi <a href=\"https:\/\/news.harvard.edu\/gazette\/story\/2012\/04\/berries-keep-your-brain-sharp\/?utm_source=chatgpt.com\">sursa<\/a>).<\/p>\n<p><strong>Nucile. <\/strong><a href=\"https:\/\/sanovita.ro\/nuci-si-alune-96\">Nucile<\/a> sunt surse excelente de proteine \u0219i gr\u0103simi s\u0103n\u0103toase, iar un tip de nuc\u0103 \u00een special ar putea \u00eembun\u0103t\u0103\u021bi \u0219i memoria. Un studiu de la UCLA a asociat un consum mai mare de nuci cu \u00eembun\u0103t\u0103\u021birea scorurilor la testele cognitive. Nucile sunt bogate \u00eentr-un tip de acid gras omega-3 numit acid alfa-linolenic (ALA). Dietele bogate \u00een ALA \u0219i al\u021bi acizi gra\u0219i omega-3 au fost asociate cu sc\u0103derea tensiunii arteriale \u0219i cu artere mai curate. Acest lucru este bun at\u00e2t pentru inim\u0103, c\u00e2t \u0219i pentru creier.[\/vc_column_text]<\/div><\/div><\/div><\/div><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 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\" >[vc_single_image image=&#8221;23400&#8243; img_size=&#8221;full&#8221; alignment=&#8221;center&#8221;]<\/div><\/div><\/div><\/div><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\" >[vc_column_text el_id=&#8221;ancora-1&#8243; el_class=&#8221;the-post-section-title&#8221;]Ce s\u0103 evi\u021bi pentru a avea grij\u0103 de creier[\/vc_column_text][vc_column_text]\u2022 <strong>Zah\u0103rul rafinat<\/strong><br \/>\nCiocolata, \u00eenghe\u021bata \u0219i, mai ales, sucurile carbogazoase cu mult zah\u0103r. Pe c\u00e2t de tentante sau delicioase pot p\u0103rea, consumate \u00een doze prea mari, acestea ajung printre cauzele comune de \u00eemboln\u0103vire la nivelul general al popula\u021biei. Nu doar c\u0103 te pot \u00eengr\u0103\u0219a \u0219i provoca boli cardiovasculare, \u00een plus \u00ee\u021bi afecteaz\u0103 \u00een mod direct \u0219i creierul.<br \/>\nCreierul are nevoie de glucoz\u0103, e adev\u0103rat, dar prea mult din aceast\u0103 surs\u0103 de energie poate fi un lucru devastator. De asemenea, consumul \u00een cantit\u0103\u021bi mari de alimente bogate \u00een zah\u0103r rafinat poate conduce la diabet zaharat.<br \/>\nGlicemia crescut\u0103 pe termen lung afecteaz\u0103 conectivitatea func\u021bional\u0103 a creierului (vezi sursa), duce la atrofierea sau la mic\u0219orarea acestuia, poate provoca boala vaselor mici, care limiteaz\u0103 fluxul sanguin \u00een creier \u0219i provoac\u0103 dificult\u0103\u021bi cognitive. De aceea e nevoie s\u0103 fim foarte aten\u021bi atunci c\u00e2nd, m\u00e2nc\u00e2nd un singur baton cu ciocolat\u0103 \u0219i b\u00e2nd o b\u0103utur\u0103 carbogazoas\u0103 cu \u00eendulcitori zaharo\u0219i, dep\u0103\u0219im de zeci de ori cantitatea maxim\u0103 de glucoz\u0103 tolerat\u0103 de s\u00e2nge.<br \/>\nTot din cauza zah\u0103rului, riscul de a dezvolta o form\u0103 de demen\u021b\u0103, inclusiv boala Alzheimer, pe termen lung este mai ridicat \u00een r\u00e2ndul celor care consum\u0103 \u00een exces. Acela\u0219i lucru este valabil \u0219i pentru obezitate, anxietate sau depresie.<br \/>\n\u2022 <strong>Alcoolul<\/strong><br \/>\nAlcoolul este recunoscut ca un factor nociv pentru s\u0103n\u0103tate. Consumul \u00eendelungat de alcool \u00een exces poate afecta m\u0103rimea creierului, buna func\u021bionare a metabolismului precum \u0219i a neurotransmi\u021b\u0103torilor, cei din urm\u0103 fiind esen\u021biali pentru func\u021bionarea adecvat\u0103 a creierului. Alcoolicii au adeseori \u0219i o deficien\u021b\u0103 de vitamina B1, ceea ce poate duce la dezvoltarea sindromului Korsakoff \u2013 un sindrom manifestat prin leziuni la nivelul creierului, pierderi de memorie, perturbarea vederii, confuzie \u0219i st\u0103ri de nelini\u0219te.<br \/>\n\u2022 <strong>Sursele de carbohidra\u021bi rafina\u021bi<\/strong><br \/>\nPrincipalul \u201evinovat\u201d \u00een cazul de fa\u021b\u0103 \u00eel reprezint\u0103 f\u0103inoasele din gr\u00e2u intens procesat. P\u00e2inea alb\u0103 sau pastele \u201ealbe\u201d sunt printre cele mai comune. Carbohidra\u021bii rafina\u021bi au un indice glicemic ridicat, ceea ce \u00eenseamn\u0103 c\u0103 sunt absorbi\u021bi rapid de corpul nostru, cauz\u00e2nd o cre\u0219tere abrupt\u0103 a zah\u0103rului din s\u00e2nge \u0219i totodat\u0103 a nivelului de insulin\u0103.<br \/>\nMai multe studii au ar\u0103tat c\u0103 un consum ridicat de carbohidra\u021bi rafina\u021bi are drept efect o reducere a capacit\u0103\u021bii de memorare. Cauza ar putea fi inflamarea hipocampului, o afec\u021biune legat\u0103 \u0219i de alte boli degenerative ale creierului, precum demen\u021b\u0103 sau Alzheimer. Ideal\u0103 ar fi \u00eenlocuirea alimentelor de gr\u00e2u rafinat cu alternativele lor din gr\u00e2u integral.<br \/>\n\u2022 <strong>Acizii gra\u0219i trans<\/strong><br \/>\nDe\u0219i g\u0103sim \u00een mod natural acizi gra\u0219i trans \u00een carne sau produse lactate, nu acestea sunt cele d\u0103un\u0103toare pentru noi. Ci, mai degrab\u0103, cele produse artificial, cunoscute \u0219i drept uleiuri vegetale par\u021bial hidrogenate. Sunt indicii care arat\u0103 c\u0103 ace\u0219tia ar putea avea o contribu\u021bie semnificativ\u0103 \u00een pierderea memoriei sau c\u0103 ar putea cre\u0219te riscul de apari\u021bie a bolii Alzheimer.<br \/>\nGlazura, pr\u0103jiturile ambalate sau margarina sunt doar c\u00e2teva din m\u00e2nc\u0103rurile care ar trebui consumate cel mult cu modera\u021bie, dac\u0103 nu chiar evitate. Produsele din patiserie sunt probabil cele mai consumate f\u0103r\u0103 s\u0103 ne d\u0103m seama m\u0103car ce m\u00e2nc\u0103m.<\/p>\n<p>Chiar dac\u0103 uneori sim\u021bim nevoia unor produse pentru c\u0103 ne vor face s\u0103 ne sim\u021bim mai bine pe termen scurt, nu trebuie s\u0103 uit\u0103m de consecin\u021bele lor pe termen lung. S\u0103n\u0103tatea creierului nostru nu se observ\u0103 \u201ecu ochiul liber\u201d, ci prin prisma st\u0103rii noastre generale de bine \u2013 ori de r\u0103u. \u0218i, de\u0219i o parte dintre efecte se va face sim\u021bit\u0103 poate abia spre b\u0103tr\u00e2ne\u021be, cele mai multe se reflect\u0103 \u00een via\u021ba \u0219i s\u0103n\u0103tatea noastr\u0103 de zi cu zi. A\u0219adar, grij\u0103 la ce m\u00e2nc\u0103m \u0219i, mai ales, \u00een ce cantit\u0103\u021bi m\u00e2nc\u0103m.[\/vc_column_text]<\/div><\/div><\/div><\/div>[vc_section full_width=&#8221;stretch_row_content&#8221;][\/vc_section]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>[vc_section full_width=&#8221;stretch_row_content&#8221;][\/vc_section]<\/p>\n","protected":false},"author":40,"featured_media":23405,"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":[1373],"tags":[],"class_list":{"0":"post-23398","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>Ce m\u0103n\u00e2nc\u0103 creierul: alimente care \u00ee\u021bi protejeaz\u0103 \u0219i \u00ee\u021bi stimuleaz\u0103 mintea &ndash; 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