{"id":95010,"date":"2026-03-24T20:46:37","date_gmt":"2026-03-24T20:46:37","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=95010"},"modified":"2026-03-24T20:46:38","modified_gmt":"2026-03-24T20:46:38","slug":"krabbameinsvorn-david-servan-schreiber","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=95010&lang=is","title":{"rendered":"Krabbameinsv\u00f6rn – David Servan Schreiber"},"content":{"rendered":"\n
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<\/div>\n<\/div>\n\n\n\n\n

Krabbameinshemlandi<\/strong><\/h1>\n\n\n

David Servan-Schreiber er franskur taugage\u00f0l\u00e6knir og ranns\u00f3knarfr\u00e6\u00f0ingur. Eftir a\u00f0 hafa veri\u00f0 me\u00f0h\u00f6ndla\u00f0ur tvisvar vegna illkynja heila\u00e6xlis<\/a> var\u00f0 hann lei\u00f0andi pers\u00f3na \u00ed bar\u00e1ttunni fyrir sam\u00fe\u00e6ttri l\u00e6knisfr\u00e6\u00f0i<\/a> til forvarna og me\u00f0fer\u00f0ar \u00e1 krabbameini<\/a>. Hann ger\u00f0i \u00feekkingu s\u00edna vins\u00e6la me\u00f0 n\u00e1mskei\u00f0um, fyrirlestrum, b\u00f3kum, bloggi og hlj\u00f3\u00f0b\u00f3kum. 24. j\u00fal\u00ed 2011, n\u00e6stum tuttugu \u00e1rum eftir greiningu, l\u00e9st hann af v\u00f6ldum krabbameins<\/em>. (Heimild: Wikipedia<\/a>)<\/em><\/p>\n\n\n

Allar b\u00e6kur David Servan-Schreibers mi\u00f0a a\u00f0 \u00fev\u00ed a\u00f0 draga \u00far krabbameins\u00e1h\u00e6ttu; og ekki n\u00f3g me\u00f0 \u00fea\u00f0, \u00fe\u00e6r bj\u00f3\u00f0a einnig lei\u00f0beiningar um forvarnir gegn \u00f6\u00f0rum langvinnum sj\u00fakd\u00f3mum, svo sem sykurs\u00fdki, ni\u00f0urbrotarsj\u00fakd\u00f3mum eins og Parkinsons- og Alzheimersj\u00fakd\u00f3mum, og m\u00f6rgum fleiri.<\/p>\n\n\n

\u00dea\u00f0 er gagnlegt a\u00f0 kanna verk David Servan-Schreibers sem lei\u00f0arv\u00edsir a\u00f0 \u00fev\u00ed a\u00f0 vi\u00f0halda heilbrig\u00f0u l\u00edferni. Hins vegar er mikilv\u00e6gt a\u00f0 muna a\u00f0 r\u00e1\u00f0 hans megi aldrei koma \u00ed sta\u00f0 pers\u00f3nulegrar r\u00e1\u00f0gjafar l\u00e6knis \u00fe\u00edns e\u00f0a heilbrig\u00f0isstarfsmanns.<\/p>\n\n\n

Helstu lei\u00f0beiningarnar sem h\u00e9r eru dregnar saman eru \u00far b\u00f3k hans “The Body Loves the Truth<\/strong>“<\/em> (franska: “Notre corps aime la v\u00e9rit\u00e9”<\/em>). \u00deessi efni eru einnig f\u00e1anleg \u00e1 frumm\u00e1linu \u00e1 vefs\u00ed\u00f0u Psychologies<\/em> (tengill<\/a><\/em>) og \u00ed enskri \u00fe\u00fd\u00f0ingu \u00e1 Healing Journeys<\/em> (tengill<\/em><\/a>).<\/p>\n\n\n\n\n\n

Tilvitnun fr\u00e1 David Servan-Schreiber<\/strong><\/h3>\n\n\n

M\u00e9r er oft spurt hvort h\u00e6gt s\u00e9 a\u00f0 draga heilbrig\u00f0isvenjur saman \u00ed f\u00e1einar einfaldar og au\u00f0veldlega minnisreglur. \u00c9g hef reynt a\u00f0 safna saman \u00f6llu \u00fev\u00ed sem \u00e9g hef l\u00e6rt \u00e1 \u00feessu svi\u00f0i \u00e1 s\u00ed\u00f0ustu tuttugu \u00e1rum \u00ed i\u00f0kun sam\u00fe\u00e6tts l\u00e6knisfr\u00e6\u00f0is. Ni\u00f0ursta\u00f0an eru tuttugu r\u00e1\u00f0. \u00c9g veit a\u00f0 \u00feau virka fyrir mig og vona a\u00f0 \u00feau feli \u00ed s\u00e9r hamingju fyrir \u00feig l\u00edka!<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n\n

Lei\u00f0beiningar um f\u00e6\u00f0i<\/strong><\/h1>\n\n\n\n\n\n\n

Far\u00f0u retro:<\/strong><\/h2>\n\n\n

A\u00f0alr\u00e9tturinn \u00feinn \u00e6tti a\u00f0 vera 80% gr\u00e6nmeti og 20% d\u00fdraprote\u00edn, eins og var \u00e1\u00f0ur fyrr. Veldu hi\u00f0 gagnst\u00e6\u00f0a vi\u00f0 fj\u00f3r\u00f0ungsundirinn me\u00f0 einu litlu bla\u00f0i af \u00edsbergsalati og f\u00f6lum t\u00f3matsnei\u00f0. Kj\u00f6rn\u00e6ring \u00e6tti a\u00f0 vera notu\u00f0 sparlega til brag\u00f0s, eins og \u00feegar h\u00fan var af skornum skammti, og \u00e6tti ekki a\u00f0 vera \u00ed brennidepli m\u00e1lt\u00ed\u00f0arinnar.<\/p>\n\n\n

Blanda\u00f0u saman gr\u00e6nmeti\u00f0 \u00feitt:<\/strong><\/h2>\n\n\n

Breyt\u00f0u gr\u00e6nmetinu sem \u00fe\u00fa bor\u00f0ar fr\u00e1 einu m\u00e1lt\u00ed\u00f0i til annarrar, e\u00f0a blanda\u00f0u \u00fev\u00ed saman \u2013 brokk\u00f3l\u00ed er \u00f6flugt krabbameinsvarnargr\u00e6nmeti og enn \u00e1hrifar\u00edkara \u00feegar \u00fea\u00f0 er blanda\u00f0 me\u00f0 t\u00f3mats\u00f3su, lauk e\u00f0a hv\u00edtlauk. Komdu \u00fe\u00e9r \u00ed venju a\u00f0 b\u00e6ta lauk, hv\u00edtlauk e\u00f0a p\u00farulauk vi\u00f0 alla r\u00e9tti \u00feegar \u00fe\u00fa eldar.<\/p>\n\n\n

Far\u00f0u l\u00edfr\u00e6nt:<\/strong><\/h2>\n\n\n

Veldu l\u00edfr\u00e6nan mat hven\u00e6r sem kostur er, en mundu a\u00f0 \u00fea\u00f0 er alltaf betra a\u00f0 bor\u00f0a brokk\u00f3l\u00ed sem hefur veri\u00f0 \u00fatsett fyrir skord\u00fdraeitri en a\u00f0 bor\u00f0a ekkert brokk\u00f3l\u00ed (sama gildir um hva\u00f0a anna\u00f0 gr\u00e6nmeti sem er sem berst gegn krabbameini).<\/p>\n\n\n

Gef\u00f0u \u00fev\u00ed kryddi\u00f0:<\/strong><\/h2>\n\n\n

B\u00e6ttu t\u00farmer\u00edki (me\u00f0 sv\u00f6rtum pipar) vi\u00f0 matrei\u00f0slu (gott \u00ed salats\u00f3sur!). \u00deessi gula krydd er \u00f6flugasta n\u00e1tt\u00farulega b\u00f3lguey\u00f0andi efni\u00f0.<\/p>\n\n\n

For\u00f0astu kartafluna:<\/strong><\/h2>\n\n\n

T\u00f6matar h\u00e6kka bl\u00f3\u00f0sykur, sem getur n\u00e6rt b\u00f3lgu og krabbameinsv\u00f6xt. \u00deeir innihalda einnig h\u00e1 stig skord\u00fdraeitursleifar (a\u00f0 svo miklu leyti a\u00f0 flestir t\u00f3mataframlei\u00f0endur sem \u00e9g \u00feekki bor\u00f0a ekki \u00fe\u00e1 t\u00f3mata sem \u00feeir r\u00e6kta sj\u00e1lfir).<\/p>\n\n\n

Far\u00f0u og vei\u00f0u fisk:<\/strong><\/h2>\n\n\n

Bor\u00f0a\u00f0u fisk tvisvar e\u00f0a \u00ferisvar \u00ed viku \u2013 sard\u00ednur, makr\u00edlar og ansj\u00f3sur innihalda minna kvikasilfur og PCB en st\u00e6rri fiskar eins og t\u00fanfiskur. For\u00f0astu sver\u00f0fisk og h\u00e1karl, sem FDA segir a\u00f0 \u00f3l\u00e9ttar konur eigi ekki a\u00f0 bor\u00f0a vegna mikils styrks mengunarefna.<\/p>\n\n\n

Mundu a\u00f0 ekki \u00f6ll egg eru j\u00f6fn:<\/strong><\/h2>\n\n\n

Veldu eing\u00f6ngu omega-3 egg, e\u00f0a bor\u00f0a\u00f0u ekki eggjarau\u00f0urnar. H\u00e6nur eru n\u00fa f\u00e6ddar a\u00f0allega \u00e1 ma\u00eds og soja, og eggin \u00feeirra innihalda tuttugu sinnum meira b\u00f3lgu\u00f6rvandi omega-6 fitus\u00fdrur en frumuv\u00f6xt stj\u00f3rnandi omega-3 fitus\u00fdrur.<\/p>\n\n\n

Skiptu um ol\u00edu:<\/strong><\/h2>\n\n\n

Nota\u00f0u eing\u00f6ngu \u00f3l\u00edfu- og kan\u00f3laol\u00edu1<\/a><\/sup> til matrei\u00f0slu og \u00ed salats\u00f3sur. Far\u00f0u \u00ed gegnum eldh\u00fassk\u00e1pana \u00fe\u00edna og hentu\u00f0u sojabauna-, ma\u00eds- og s\u00f3lbl\u00f3maol\u00edum. (Og nei, \u00fe\u00fa getur ekki gefi\u00f0 \u00fe\u00e6r n\u00e1gr\u00f6nnum \u00fe\u00ednum e\u00f0a \u00e6ttingjum\u2026 \u00fe\u00e6r eru of r\u00edkar af omega-6 fitus\u00fdrum!)<\/p>\n\n\n

Mundu a\u00f0 b\u00e6ta Mi\u00f0jar\u00f0arhafsjurtum vi\u00f0 matinn \u00feinn:<\/strong><\/h2>\n\n\n

Tim\u00edan, oregano, basil\u00edk, r\u00f3smar\u00edn, marjoram, mynta o.s.frv. \u00deau b\u00e6ta ekki a\u00f0eins brag\u00f0, heldur geta \u00feau einnig hj\u00e1lpa\u00f0 til vi\u00f0 a\u00f0 draga \u00far vexti krabbameinsfrumna.<\/p>\n\n\n

Seg\u00f0u “Br\u00fann er fallegur”:<\/strong><\/strong><\/h2>\n\n\n

Bor\u00f0a\u00f0u kornin \u00fe\u00edn heil og bl\u00f6ndu\u00f0 (hveiti me\u00f0 hafram, bygg, spelt, linfr\u00e6 o.s.frv.) og forgangsra\u00f0a\u00f0u l\u00edfr\u00e6n heilkorn \u00feegar m\u00f6gulegt er, \u00fear sem skord\u00fdraeitur safnast gjarnan upp \u00ed heilkornum. For\u00f0astu hreinsa\u00f0an hv\u00edtan hveit (nota\u00f0an \u00ed bagels, muffins, samlokubrau\u00f0, bollur o.s.frv.) hven\u00e6r sem er og bor\u00f0a\u00f0u hv\u00edtt pasta a\u00f0eins al dente.<\/p>\n\n\n

Takmarka\u00f0u s\u00e6lg\u00e6ti vi\u00f0 \u00e1vexti:<\/strong><\/h2>\n\n\n

Minnka\u00f0u sykurneyslu me\u00f0 \u00fev\u00ed a\u00f0 for\u00f0ast sykra\u00f0a gosdrykki og \u00e1vaxtasafa og sleppa eftirr\u00e9ttum e\u00f0a skipta \u00feeim \u00fat fyrir \u00e1vexti (s\u00e9rstaklega stein\u00e1vexti og ber) eftir flestar m\u00e1lt\u00ed\u00f0ir. Lestu merkimi\u00f0a vandlega og for\u00f0astu v\u00f6rur sem telja einhvern sykur (\u00fear \u00e1 me\u00f0al br\u00fansykur, ma\u00edss\u00edr\u00f3p o.s.frv.) me\u00f0al fyrstu \u00feriggja innihaldsefna. Ef \u00fe\u00fa \u00e1tt \u00f3b\u00e6tanlegan s\u00e6tindalosta skaltu pr\u00f3fa nokkra ferninga d\u00f6kks s\u00fakkula\u00f0is me\u00f0 yfir 70% kak\u00f3i. <\/strong><\/p>\n\n\n

Far\u00f0u gr\u00e6nt:<\/strong><\/h2>\n\n\n

\u00cd sta\u00f0 kaffis e\u00f0a svarts te, drekktu \u00ferj\u00e1 bolla af gr\u00e6nu tei \u00e1 dag. Nota\u00f0u afk\u00f6lunarlaust gr\u00e6nt te ef \u00fea\u00f0 gerir \u00feig of \u00f3r\u00f3legann. Regluleg neysla gr\u00e6ns tes hefur veri\u00f0 tengd verulegri minnkun \u00e1 \u00e1h\u00e6ttu \u00e1 a\u00f0 \u00fer\u00f3a me\u00f0 s\u00e9r krabbamein.<\/p>\n\n\n

Ger\u00f0u pl\u00e1ss fyrir undantekningar:<\/strong><\/h2>\n\n\n

\u00dea\u00f0 sem skiptir m\u00e1li er \u00fea\u00f0 sem \u00fe\u00fa gerir \u00e1 hverjum degi, ekki einstaka kr\u00e6sing.<\/p>\n\n\n\n\n\n\n

Lei\u00f0beiningar (ekki tengdar mat)<\/strong><\/h1>\n\n\n\n\n

Hreyf\u00f0u \u00feig:<\/strong><\/h2>\n\n\n

Gef\u00f0u \u00fe\u00e9r t\u00edma til hreyfingar, hvort sem \u00fea\u00f0 er g\u00f6ngufer\u00f0, dans e\u00f0a hlaup. Markmi\u00f0i\u00f0 er a\u00f0 hreyfa sig \u00ed a\u00f0 minnsta kosti 30 m\u00edn\u00fatur fimm daga vikunnar. \u00deetta getur veri\u00f0 jafn einfalt og a\u00f0 ganga hluta lei\u00f0arinnar \u00ed vinnuna e\u00f0a \u00ed matv\u00f6ruverslunina. Hundur er oft betri g\u00f6nguf\u00e9lagi en \u00e6fingaf\u00e9lagi. Veldu \u00fe\u00e9r hreyfingu sem \u00fe\u00e9r finnst skemmtileg; ef \u00fe\u00e9r l\u00ed\u00f0ur vel er l\u00edklegra a\u00f0 \u00fe\u00fa haldir \u00e1fram.<\/p>\n\n\n

L\u00e1ttu s\u00f3lina sk\u00edna inn:<\/strong><\/h2>\n\n\n

Reyndu a\u00f0 f\u00e1 a\u00f0 minnsta kosti 20 m\u00edn\u00fatna daglega s\u00f3lbirtu (bolur, hendur og f\u00e6tur) \u00e1n s\u00f3larvarnar, helst um h\u00e1degi \u00e1 sumrin (en vertu vark\u00e1r til a\u00f0 for\u00f0ast s\u00f3lbruna!). \u00deetta eykur n\u00e1tt\u00farulega framlei\u00f0slu l\u00edkamans \u00e1 D-v\u00edtam\u00edni. Sem valkostur: r\u00e6ddu vi\u00f0 l\u00e6kninn \u00feinn m\u00f6guleikann \u00e1 a\u00f0 taka D3-v\u00edtam\u00ednb\u00e6tiefni.<\/p>\n\n\n

Bannf\u00e6r\u00f0u sl\u00e6m efni:<\/strong><\/h2>\n\n\n

For\u00f0astu \u00fatsetningu fyrir algengum heimilis\u00f3hreinum. \u00de\u00fa \u00e6ttir a\u00f0 lofta \u00feurrhreinsunarfatna\u00f0inn \u00feinn \u00ed tv\u00e6r klukkustundir \u00e1\u00f0ur en \u00fe\u00fa geymir e\u00f0a kl\u00e6\u00f0ist honum; nota l\u00edfr\u00e6n hreinsiefni (e\u00f0a vera me\u00f0 hanska); ekki hita v\u00f6kva e\u00f0a mat \u00ed har\u00f0plasti; for\u00f0astu snyrtiv\u00f6rur sem innihalda parabena og ftal\u00f6t; nota\u00f0u ekki skord\u00fdraeitur \u00ed h\u00fasinu e\u00f0a gar\u00f0inum; skipta um rispu\u00f0 Teflon-p\u00f6nnur; s\u00edu kranavatn (e\u00f0a nota fl\u00f6skuvatn) ef \u00fe\u00fa b\u00fdr\u00f0 \u00e1 mengu\u00f0u sv\u00e6\u00f0i; ekki geyma fars\u00edmann n\u00e1l\u00e6gt \u00fe\u00e9r \u00feegar hann er kveiktur.<\/p>\n\n\n

N\u00e1\u00f0u til (og snertu einhvern!)<\/strong><\/strong>:<\/h2>\n\n\n

Leita\u00f0u til a\u00f0 minnsta kosti tveggja vina um stu\u00f0ning (skipulagslegan og tilfinningalegan) \u00e1 streitut\u00edmum, jafnvel \u00fe\u00f3 \u00fea\u00f0 s\u00e9 \u00ed gegnum interneti\u00f0. En ef \u00feeir eru innan seilingar, far\u00f0u \u00fe\u00e1 og fa\u00f0ma\u00f0u \u00fe\u00e1 oft!<\/p>\n\n\n

Mundu a\u00f0 anda:<\/strong><\/h2>\n\n\n

L\u00e6r\u00f0u einfalda \u00f6ndunar- og sl\u00f6kunart\u00e6kni til a\u00f0 losa um spennu \u00feegar \u00fe\u00fa byrjar a\u00f0 finna fyrir streitu.<\/p>\n\n\n

R\u00e6kta\u00f0u hamingjuna eins og gar\u00f0:<\/strong><\/h2>\n\n\n

Gakktu \u00far skugga um a\u00f0 gera eitt sem \u00fe\u00fa elskar fyrir sj\u00e1lfan \u00feig \u00e1 flestum d\u00f6gum (\u00fea\u00f0 \u00fearf ekki a\u00f0 taka langan t\u00edma!).<\/p>\n\n\n

Taktu \u00fe\u00e1tt:<\/strong><\/h2>\n\n\n

Komdu a\u00f0 \u00fev\u00ed hvernig \u00fe\u00fa getur best gefi\u00f0 eitthva\u00f0 til baka til n\u00e6rsamf\u00e9lagsins \u00fe\u00edns, og gef\u00f0u \u00fea\u00f0.<\/p>\n\n\n\n\n\n\n

Fleiri sm\u00e1atri\u00f0i \u00far minni eigin reynslu<\/strong><\/h1>\n\n\n

Eftir nokkur \u00e1r af \u00fev\u00ed a\u00f0 fylgja r\u00e1\u00f0um David Servan-Schreiber hef \u00e9g teki\u00f0 eftir \u00fev\u00ed a\u00f0 s\u00edfellt fleiri b\u00e6kur eru gefnar \u00fat um heilbrig\u00f0an l\u00edfsst\u00edl. \u00deessi vaxandi stefna er stundum k\u00f6llu\u00f0 “vulgar\u00edsering heilbrig\u00f0is\u00feekkingar”<\/strong>, hugtak sem Jessie Inchausp\u00e9<\/strong> nefnir \u00ed b\u00f3k sinni Glucose Revolution<\/em>.<\/p>\n\n\n

H\u00e9r a\u00f0 ne\u00f0an hef \u00e9g b\u00e6tt vi\u00f0 nokkrum pers\u00f3nulegum athugasemdum og huglei\u00f0ingum<\/strong> sem \u00e9g vil draga fram e\u00f0a b\u00e6ta vi\u00f0 verk David Servan-Schreibers. \u00deetta eru einfaldlega h\u00f3gv\u00e6rar athuganir<\/strong>, bygg\u00f0ar \u00e1 eigin lestri og reynslu.<\/p>\n\n\n

Vinsamlegast mundu a\u00f0 \u00e9g er ekki l\u00e6knir. \u00deessar uppl\u00fdsingar innihalda nokkur vi\u00f0b\u00f3tarefni sem \u00e9g hef rekist \u00e1 \u00ed b\u00f3kum og \u00e1 vefs\u00ed\u00f0um og sem g\u00e6tu einnig veri\u00f0 \u00feess vir\u00f0i a\u00f0 kanna<\/em>.
(Lo\u00efc fr\u00e1 www.HealthInYourPlanet.com<\/a>)<\/strong><\/em><\/p>\n\n\n

Kaliumstigi\u00f0 okkar er eitthva\u00f0 sem vi\u00f0 ver\u00f0um a\u00f0 fylgjast me\u00f0; (S\u00e9rstaklega ef vi\u00f0 fylgjum lei\u00f0beiningum Dav\u00ed\u00f0s.)<\/strong><\/h2>\n\n\n\n\n

\u00deetta \u00fe\u00fd\u00f0ir:<\/strong><\/h2>\n\n\n\n

Me\u00f0 \u00fev\u00ed a\u00f0 auka neyslu okkar \u00e1 kal\u00edumr\u00edkum matv\u00e6lum<\/mark> (svo sem sp\u00ednati, baunum, avocado, s\u00e6tri kart\u00f6flu, k\u00edn\u00f3a, s\u00fakkula\u00f0i, t\u00f3m\u00f6tum og banana) (<\/strong>Lien<\/strong><\/a><\/em>)<\/strong><\/h3>\n\n\n

\u00deegar \u00fea\u00f0 er sameina\u00f0 vi\u00f0:<\/mark> “v\u00f6kvaskort”<\/mark> (sem stafar af of mikilli natr\u00eduminnt\u00f6ku e\u00f0a aukinni l\u00edkamlegri \u00e1reynslu)<\/strong><\/h3>\n\n\n

Getur leitt til “\u00f3\u00e6skilegra heilsu\u00e1hrifa”<\/mark>.<\/strong><\/h3>\n<\/blockquote>\n\n\n\n\n

Samsett h\u00e1 kal\u00edumgildi og v\u00f6kvaskortur geta raska\u00f0 e\u00f0lilegri bl\u00f3\u00f0efnafr\u00e6\u00f0i, \u00e1standi sem stundum er kalla\u00f0 “eitra\u00f0i”<\/strong>, sem getur leitt til einkenna eins og h\u00f6fu\u00f0verkja og, \u00ed alvarlegum tilfellum, heilabl\u00f3\u00f0falls. V\u00f6kvaskortur og of mikil saltneysla eru einnig \u00feekkt fyrir a\u00f0 vera ska\u00f0leg fyrir n\u00fdru. (Hlekkur<\/em><\/a>)<\/p>\n\n\n

Til a\u00f0 for\u00f0ast \u00feetta er mikilv\u00e6gt a\u00f0 skilja hvernig \u00e1 a\u00f0 v\u00f6kva sig r\u00e9tt.<\/p>\n\n\n

N\u00fdrnurnar stj\u00f3rna n\u00e1tt\u00farulega kal\u00edumstyrk og heildar bl\u00f3\u00f0efnafr\u00e6\u00f0i me\u00f0 \u00fev\u00ed a\u00f0 s\u00edla bl\u00f3\u00f0i\u00f0 st\u00f6\u00f0ugt, sem er mikilv\u00e6gt ferli til a\u00f0 vi\u00f0halda pH-jafnv\u00e6gi l\u00edkamans. \u00dev\u00ed meira vatn sem vi\u00f0 drekkum, \u00fev\u00ed betur starfa n\u00fdrnurnar okkar og umfram kal\u00edum er \u00fe\u00e1 n\u00e1tt\u00farulega losa\u00f0 \u00fat \u00ed gegnum \u00fevag.<\/p>\n\n\n

\u00deetta er enn ein \u00e1st\u00e6\u00f0a \u00feess hvers vegna \u00fea\u00f0 er svo mikilv\u00e6gt a\u00f0 drekka n\u00f3g.<\/p>\n\n\n

A\u00f0 drekka v\u00f6kva reglulega hj\u00e1lpar til vi\u00f0 a\u00f0 endurheimta pH-gildi bl\u00f3\u00f0sins \u00e1 hlutlaust stig. \u00deetta er nau\u00f0synlegt ekki a\u00f0eins til a\u00f0 stj\u00f3rna kal\u00edum heldur einnig til a\u00f0 vi\u00f0halda jafnv\u00e6gi annarra n\u00e6ringarefna, svo sem salts og sykurs.<\/p>\n\n\n

Ef \u00fe\u00fa drekkur ekki te, er samt mikilv\u00e6gt a\u00f0 tryggja a\u00f0 \u00fe\u00fa drekkir a\u00f0 minnsta kosti n\u00f3g vatn \u00e1 hverjum degi.<\/p>\n\n\n

L\u00e6knar m\u00e6la almennt me\u00f0 a\u00f0 me\u00f0alfullor\u00f0inn drekki 2\u20133 l\u00edtra af vatni \u00e1 dag. Fer eftir matar\u00e6\u00f0i og l\u00edfsst\u00edl getur \u00feessi magn aukist upp \u00ed 4 l\u00edtra, til d\u00e6mis vi\u00f0 reglulega l\u00edkamlega \u00e1reynslu.<\/p>\n\n\n

David Servan-Schreiber lag\u00f0i \u00e1herslu \u00e1 mikilv\u00e6gi \u00feess a\u00f0 drekka te daglega, s\u00e9rstaklega gr\u00e6nt te, sem er \u00feekkt fyrir a\u00f0 sty\u00f0ja vi\u00f0 lifrarstarfsemi og draga \u00far krabbameins\u00e1h\u00e6ttu vegna n\u00e1tt\u00farulegra eiturefnahreinsandi eiginleika \u00feess.<\/p>\n\n\n

Hins vegar getur te stundum valdi\u00f0 svefntruflunum e\u00f0a bl\u00f3\u00f0skorti hj\u00e1 sumum einstaklingum. Sem valkostir getur\u00f0u vali\u00f0 koff\u00ednlaust te, jurtate (en vertu vark\u00e1r me\u00f0 te sem getur valdi\u00f0 aukaverkunum) e\u00f0a einfaldlega vatn.<\/p>\n\n\n

Leita\u00f0u alltaf til l\u00e6knis ef \u00fe\u00fa hefur \u00e1hyggjur af bl\u00f3\u00f0leysi e\u00f0a hugsanlegum aukaverkunum af jurtainnt\u00f6kum, \u00fev\u00ed sumar jurtir geta valdi\u00f0 \u00f3\u00e6skilegum vi\u00f0br\u00f6g\u00f0um \u00ed miklu magni.<\/p>\n\n\n

Rooiboste (einnig kalla\u00f0 rautt te) er \u00feekkt fyrir hreinsandi eiginleika \u00e1n aukaverkana sem tengjast koff\u00edni. Samkv\u00e6mt sumum ranns\u00f3knum getur gr\u00e6nt rooiboste, sem er teki\u00f0 af sama runna, innihaldi\u00f0 um helming af \u00feeim hreinsandi efnasamb\u00f6ndum sem finnast \u00ed gr\u00e6nu tei, sem gerir \u00fea\u00f0 a\u00f0 mildari valkosti, \u00fe\u00f3 enn s\u00e9 r\u00e1\u00f0lagt a\u00f0 fara varlega vegna m\u00f6gulegrar bl\u00f3\u00f0leysis\u00e1h\u00e6ttu.<\/p>\n\n\n

V\u00f6kvainntaka fer einnig eftir matar\u00e6\u00f0i \u00fe\u00ednu, \u00fear \u00e1 me\u00f0al f\u00e6\u00f0u\u00f3\u00feoli og saltinnt\u00f6ku. A\u00f0 bor\u00f0a hollari mat getur b\u00e6tt b\u00e6\u00f0i svefn og meltingu, sem aftur stu\u00f0lar a\u00f0 heilbrig\u00f0ari l\u00edfsst\u00edl og eykur \u00e1n\u00e6gju \u00fe\u00edna af tei.<\/p>\n\n\n\n\n

Lj\u00f3sme\u00f0fer\u00f0<\/strong><\/h1>\n\n\n

David Servan-Schreiber<\/strong> r\u00e6ddi einnig lj\u00f3same\u00f0fer\u00f0<\/strong> \u00ed b\u00f3k sinni Healing Without Freud or Prozac<\/em> (tengill<\/a><\/em>) og undirstrika\u00f0i j\u00e1kv\u00e6\u00f0 \u00e1hrif hennar \u00e1 andlega vell\u00ed\u00f0an<\/strong>. Hann \u00fatsk\u00fdr\u00f0i kosti \u00feess a\u00f0 nota vekjslj\u00f3s<\/strong> (einnig kalla\u00f0 klukkulj\u00f3s<\/strong>) til a\u00f0 draga \u00far streitu<\/strong>. \u00deetta t\u00e6ki getur hj\u00e1lpa\u00f0 \u00fe\u00e9r, eins og vi\u00f0 segjum stundum :<\/p>\n\n\n

Til a\u00f0 byrja daginn \u00e1 r\u00e9ttum n\u00f3tum<\/strong><\/em><\/h2>\n\n\n\n\n

Klokkarlj\u00f3s<\/strong><\/h2>\n\n\n\n\n

Vaknarlj\u00f3s<\/strong> er tegund vekjara. \u00cd sta\u00f0 \u00feess a\u00f0 hringja eykur \u00fea\u00f0 sm\u00e1m saman lj\u00f3si\u00f0 \u00e1 morgnana og hermir eftir s\u00f3laruppr\u00e1s<\/strong>. \u00dear sem l\u00edkamar okkar geta skynja\u00f0 lj\u00f3s jafnvel me\u00f0 loku\u00f0um augum hj\u00e1lpar \u00feessi sm\u00e1m saman aukna birta okkur a\u00f0 vakna m\u00fdkra og n\u00e1tt\u00farulegra<\/strong>. \u00dea\u00f0 getur l\u00edka veri\u00f0 \u00f3tr\u00falega \u00e1hrifar\u00edkt til a\u00f0 auka orkustig \u00e1 morgnana<\/strong>.<\/p>\n\n\n

\u00deetta konar t\u00e6ki getur einnig hj\u00e1lpa\u00f0 til vi\u00f0 a\u00f0 draga \u00far streitu<\/strong>, og ef \u00fe\u00fa reynir eitt sl\u00edkt g\u00e6tir\u00f0u flj\u00f3tt teki\u00f0 eftir \u00e1vinningnum.<\/p>\n\n\n

Klukkuperur g\u00e6tu jafnvel stu\u00f0la\u00f0 a\u00f0 n\u00e1tt\u00farulegri myndun D-v\u00edtam\u00edns<\/strong> me\u00f0 \u00fev\u00ed a\u00f0 veita snemma morguns lj\u00f3s (tengill<\/a><\/em>). Anna\u00f0 gagnlegt t\u00e6ki \u00ed \u00feessu samhengi er S.A.D.-lj\u00f3s<\/strong>.<\/p>\n\n\n\n\n

SAD Light (t\u00edmabundi\u00f0 ge\u00f0r\u00f6skun)<\/strong><\/h2>\n\n\n\n\n

David Servan-Schreiber<\/strong> lag\u00f0i \u00e1herslu \u00e1 a\u00f0 lj\u00f3sme\u00f0fer\u00f0<\/strong> geti veri\u00f0 afar \u00e1hrifar\u00edk lei\u00f0 til a\u00f0 berjast gegn \u00feunglyndi. \u00deetta felur \u00ed s\u00e9r me\u00f0fer\u00f0 vi\u00f0 \u00e1rst\u00ed\u00f0abundi\u00f0 \u00feunglyndi (S.A.D.)<\/strong> (tengl<\/a><\/em>), sem kemur oft fram \u00e1 veturna \u00feegar dagsbirtan er takm\u00f6rku\u00f0.<\/p>\n\n\n

A\u00f0 ey\u00f0a tuttugu m\u00edn\u00fatum \u00e1 hverjum morgni<\/strong> \u00ed lj\u00f3same\u00f0fer\u00f0 getur hj\u00e1lpa\u00f0 l\u00edkamanum a\u00f0 sty\u00f0ja n\u00e1tt\u00farulega framlei\u00f0slu<\/strong> D-v\u00edtam\u00edns<\/strong>; jafnvel \u00e1hrifar\u00edkara en a\u00f0 nota vekjaraklukku. \u00deetta sty\u00f0ur aftur \u00e1 m\u00f3ti \u00f3n\u00e6misker<\/strong>fi\u00f0, meltingu<\/strong>, skapger\u00f0<\/strong> og almenna orkustig<\/strong>.<\/p>\n\n\n\n

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