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DomovŽivljenjski slogZdravjeHrana za lažje učenje: Podprite male sive celice s...

Hrana za lažje učenje: Podprite male sive celice s koristnimi hranili

Avtor: Karmen Jordan
Čas branja:1 min.
Hrana za lažje učenje

Ali se pogosto sprašujete, kako otroku pomagati pri tem, da bo novo znanje vsrkaval hitreje, lažje in z večjim veseljem? Starši pogosto pozabljajo, da so kognitivne zmožnosti v veliki meri odvisne od hranilnih snovi, ki jih vnašamo v telo. Stalna podpora, inovativne učne metode, inštrukcije in podobni pristopi ne morejo nadomestiti pomanjkanja esencialnih hranilnih snovi.

Pri tem upoštevajte, da so nekatera esencialna hranila še posebej pomembna za uspešno učenje. Preverite, v katerih živilih jih lahko najdemo največ …

Zelenolistna zelenjava

Ohrovt, blitva, špinača in druge vrste zelenolistne zelenjave vsebujejo ogromno snovi, ki so med drugim zelo koristne prav za možgane. V mislih imamo snovi, kot so folati (naravna oblika folne kisline) in karotenoid lutein. Otroci sicer običajno niso največji ljubitelji zelenolistne zelenjave, vendar lahko poiščete inovativne načine, kako ta živila »skriti« v jedi/napitke, kot so smutiji in polpeti.

Jagodičevje

Jagodičevje je praviloma bogato z antocianini. Gre za skupino flavonoidov, ki lahko med drugim pripomorejo k uspešnejšemu učenju. Antocianini izboljšujejo prekrvavljenost možganov, obenem pa ščitijo pred vnetji. Poleg tega prispevajo k učinkovitejšemu prenosu signalov, ki spodbujajo nastajanje nevronov.

Orehi

Oreščki so odličen vir cinka in vitamina E, ki prispevata k učinkovitejšemu delovanju možganov, posledično pa k boljšemu pomnjenju. Tako gre za idealen prigrizek med učenjem. Posebno dobra izbira so orehi, ki obenem vsebujejo tudi veliko omega-3-maščobnih kislin – pomembne podvrste maščob, ki jo odlikuje močno protivnetno delovanje.

Avokado

Odlično živilo za otroke, katerih možganih morajo zaradi učenja delovati s polno paro, je tudi avokado. V avokadu lahko najdemo veliko že omenjenega luteina – karotenoida, ki ga sicer običajno povezujemo z zdravjem oči, vendar je zelo pomemben tudi za možgane. Seveda pa so za zdravje in optimalno delovanje možganov koristne tudi zdrave maščobe v avokadu.

Temna čokolada

Višji ko je delež kakava v čokoladi, bolj koristna je za učenje. Kakav namreč vsebuje ogromno flavonoidov oziroma polifenolov. Tako lahko prispeva k učinkovitejši prekrvavljenosti možganov, kar med drugim poskrbi za izboljšanje spomina.

Rdeča pesa

Podobno kot zelenolistno zelenjavo lahko tudi rdečo peso »skrijete« v smutije. Kot je znano, vsebuje pesa veliko nitratov, ki se v telesu pretvorijo v dušikov oksid. Ta poskrbi za razširitev žil, kar izboljša prekrvavitev, prispeva pa lahko tudi k uspešnejši komunikaciji med nevroni.

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