{"id":16857,"date":"2020-07-16T12:47:20","date_gmt":"2020-07-16T09:47:20","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=16857"},"modified":"2021-06-23T17:49:49","modified_gmt":"2021-06-23T14:49:49","slug":"cinci-lucruri-despre-consumul-de-apa","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cinci-lucruri-despre-consumul-de-apa\/","title":{"rendered":"Cinci lucruri despre consumul de ap\u0103"},"content":{"rendered":"

\"AAi mai auzit probabil diverse statistici despre ap\u0103: c\u0103 acoper\u0103 peste 70% din suprafa\u021ba planetei, dar c\u0103 numai \u00een jur de 1% este potabil\u0103 \u0219i direct accesibil\u0103 oamenilor.\u00a0Ori c\u0103 apa reprezint\u0103 undeva \u00eentre 50% \u0219i 70% din organismul unui adult, \u00een func\u021bie de v\u00e2rsta, gr\u0103simea \u0219i condi\u021bia fizic\u0103 a acestuia. Oric\u00e2t de interesante sunt, \u00eens\u0103, astfel de informa\u021bii r\u0103zle\u021be nu te ajut\u0103 prea mult \u00een via\u021ba de zi cu zi.<\/p>\n

De aceea am scris acest articol despre hidratare, menit s\u0103 te ajute imediat \u0219i explicit. \u0218i care, pe scurt, \u00ee\u021bi spune un singur lucru \u2013 c\u0103 sunt doar c\u00e2teva mici schimb\u0103ri pe care trebuie s\u0103 le facem cu noi \u00een\u0219ine ca s\u0103 avem o via\u021b\u0103 semnificativ mai s\u0103n\u0103toas\u0103.<\/p>\n

<\/h4>\n
    \n
  1. \n

    Cantitatea optim\u0103 de ap\u0103 pe zi<\/strong><\/h4>\n<\/li>\n<\/ol>\n

    Anun\u021bul acela de la TV cu \u201epentru o via\u021b\u0103 s\u0103n\u0103toas\u0103 be\u021bi minimum 2 litri de ap\u0103 pe zi” este mai mult o conven\u021bie, o cantitate medie pentru a ob\u021bine \u00een general cele mai bune efecte. Asta nu \u00eenseamn\u0103 c\u0103 sfatul nu ar fi bun – dimpotriv\u0103, doi litri reprezint\u0103, \u00eentr-adev\u0103r, cantitatea\u00a0 rezonabil\u0103 pentru un adult. Cantitatea minim\u0103 recomandat\u0103 de ap\u0103 depinde, \u00eens\u0103, de la individ la individ<\/a> \u2013 iar un prim criteriu este masa corporal\u0103. Iat\u0103 cum putem calcula necesarul zilnic de ap\u0103:<\/p>\n

    Pentru desf\u0103\u0219urarea optim\u0103 a proceselor fiziologice, un adult trebuie s\u0103 consume zilnic aproximativ 35ml ap\u0103 pentru fiecare kg din greutatea sa. \u00cen cazul copiilor vorbim de 50 de ml\/kg \u0219i \u00een cazul nou-n\u0103scu\u021bilor de 150ml\/kg (nou-n\u0103<\/strong>s<\/strong>cu\u021bii \u00ee\u0219i asigur\u0103 nivelul de hidratare prin al\u0103ptare sau formula de lapte).<\/strong><\/p>\n

    Sportivii \u0219i femeile \u00eens\u0103rcinate ar trebui s\u0103 adauge – la ce le iese din acest calcul – cel pu\u021bin 600-700 ml \u00een hidratarea zilnic\u0103.<\/p>\n

    De asemenea, \u00een func\u021bie de activitatea fizic\u0103 desf\u0103\u0219urat\u0103, de anotimp, de lucrul \u00een condi\u021bii care favorizeaz\u0103 transpira\u021bia, de anumite afec\u021biuni, trebuie ad\u0103ugat\u0103 ap\u0103 \u00een doza zilnic\u0103 propor\u021bional cu pierderile.<\/p>\n

    <\/h4>\n
      \n
    1. \n

      De ce nu e bine s\u0103 bei ap\u0103 \u00een timpul mesei<\/strong><\/h4>\n<\/li>\n<\/ol>\n

      Cel mai probabil \u021bi s-a \u00eent\u00e2mplat s\u0103 sim\u021bi o sete puternic\u0103 \u00een timpul sau dup\u0103 terminarea mesei \u0219i s\u0103 apelezi la unul sau mai multe pahare de ap\u0103. Urmarea fireasc\u0103 e o senza\u021bie de greutate, balonare \u0219i oboseal\u0103.<\/p>\n

      Apa provoac\u0103 aceast\u0103 senza\u021bie nepl\u0103cut\u0103 prin perturb\u0103ri ale digestiei \u0219i prin cre\u0219terea presiunii la nivelul stomacului asem\u0103n\u0103tor unei mese abundente (favoriz\u00e2nd \u0219i boala de reflux gastroesofagian).\u00a0 De aceea e recomandat s\u0103 bei ap\u0103 cu jum\u0103tate de or\u0103 \u00eenainte de a m\u00e2nca sau la 1.5 – 2 ore dup\u0103 mas\u0103, pentru a l\u0103sa timp digestiei s\u0103 \u00ee\u0219i urmeze cursul firesc.<\/p>\n

      Dac\u0103 totu\u0219i setea \u021bi se pare prea puternic\u0103, \u00eencearc\u0103 s\u0103 mesteci m\u00e2ncarea mai mult timp – de p\u00e2n\u0103 la 30 de ori – \u00eenainte de a \u00eenghi\u021bi. De asemenea, evit\u0103 s\u0103 adaugi sare \u00een m\u00e2ncarea deja preg\u0103tit\u0103. Pentru a evita instalarea setei la mas\u0103 \u00eencearc\u0103 s\u0103 te hidratezi bine \u00eentre mese \u0219i, \u00een plus, nu uita c\u0103 totul \u021bine de obiceiurile pe care ni le form\u0103m.<\/p>\n

      <\/h4>\n
        \n
      1. \n

        Mitul apei cu l\u0103m\u00e2ie de diminea\u021b\u0103<\/strong><\/h4>\n<\/li>\n<\/ol>\n

        Exist\u0103 un mit care circul\u0103 de ceva timp pe internet care spune c\u0103 un pahar de ap\u0103 cu l\u0103m\u00e2ie de diminea\u021b\u0103 stimuleaz\u0103 metabolismul \u0219i arde gr\u0103simile. Mitul nu este doar fals, ci poate fi chiar d\u0103un\u0103tor de fapt.<\/p>\n

        Apa cu suc de l\u0103m\u00e2ie b\u0103ut\u0103 pe stomacul gol timp \u00eendelungat poate provoca leziuni digestive, favoriz\u00e2nd gastrite sau chiar diverse forme de ulcer. Solu\u021bia pentru arderea gr\u0103similor este simpl\u0103, banal\u0103 \u0219i cunoscut\u0103 tuturor: exerci\u021biu fizic, somnul odihnitor \u0219i suficient \u0219i o diet\u0103 echilibrat\u0103. Nu exist\u0103 alt\u0103 cale!<\/strong><\/p>\n

        Mitul porne\u0219te, totu\u0219i, de la ceva nu foarte departe de adev\u0103r. Consumul de ap\u0103\u00a0 diminea\u021ba chiar are efecte benefice dovedite. Dup\u0103 ce ne sp\u0103l\u0103m pe din\u021bi, dou\u0103 pahare de ap\u0103 b\u0103ute \u00eencet pe stomacul gol, \u00een vreo 10-15 minute, ajut\u0103 la eliminarea mai rapid\u0103 a toxinelor \u0219i cre\u0219te pofta de m\u00e2ncare pentru micul dejun.<\/p>\n

        <\/h4>\n
          \n
        1. \n

          Mult\u0103 lume pur \u0219i simplu <\/strong>\u201e<\/strong>uit\u0103” s\u0103 bea ap\u0103<\/strong><\/h4>\n<\/li>\n<\/ol>\n

          De\u0219i abunden\u021ba \u0219i accesibilitatea apei e un lux \u00een alte p\u0103r\u021bi ale lumii, ni se \u00eent\u00e2mpl\u0103 prea des s\u0103 uit\u0103m s\u0103 profit\u0103m de privilegiul de a avea ap\u0103 \u00een abunden\u021b\u0103 \u0219i la discre\u021bie.\u00a0 Deshidratarea nu \u00ee\u0219i face mereu sim\u021bite efectele at\u00e2t de rapid prin senza\u021bia de sete.<\/p>\n

          Pentru a r\u0103m\u00e2ne fidel consumului optim de ap\u0103, \u00eencearc\u0103 s\u0103 \u021bii mereu o surs\u0103 de ap\u0103 l\u00e2ng\u0103 tine. La birou sau la plimbare, c\u00e2nd c\u0103l\u0103tore\u0219ti, acas\u0103 l\u00e2ng\u0103 canapea sau pe noptier\u0103, oriunde. Obi\u0219nuin\u021ba e cel mai puternic remediu \u00eempotriva deshidrat\u0103rii. Dac\u0103 nici asta nu e destul, atunci \u00eencearc\u0103 s\u0103 \u00ee\u021bi pui alarme la intervale regulate de 30-60 de minute pentru a-\u021bi aduce aminte s\u0103 bei ap\u0103.<\/p>\n

          <\/h4>\n

          Hidratarea corespunz\u0103toare este vital\u0103 \u00eentr-o alimenta\u021bie s\u0103n\u0103toas\u0103, care te ajut\u0103 s\u0103 ai mai bine grij\u0103 de creierul tau<\/a><\/em>! Cite\u0219te articolul de pe blog, pentru a descoperi si celelalte elemente din ecua\u021bie!<\/em><\/strong><\/span><\/p>\n

           <\/p>\n

            \n
          1. \n

            Efectele deshidrat\u0103rii sunt mai nocive dec\u00e2t crezi<\/strong><\/h4>\n<\/li>\n<\/ol>\n

            Deshidratarea are mai multe simptome prin care corpul te avertizeaz\u0103 c\u0103 nu bei destul\u0103 ap\u0103. Acestea pot \u00eensemna o piele mai uscat\u0103, un ten lipsit de luminozitate, senza\u021bie de ame\u021beal\u0103, agita\u021bie, gestionare sc\u0103zut\u0103 a stresului \u0219i o culoare mai \u00eenchis\u0103 a urinei. Durerile de cap pot ap\u0103rea \u0219i ele foarte des – de aceea e recomandat s\u0103 \u00eencerc\u0103m s\u0103 bem 2-3 pahare de ap\u0103 \u00eenainte de a recurge la diverse pastile sau tratamente. Dac\u0103 deshidratarea era cauza acestei dureri, atunci ar trebui s\u0103 te sim\u021bi deja mai bine \u00een c\u00e2teva minute.<\/p>\n

            Oboseala ne va \u00eengreuna \u0219i ea ziua dac\u0103 nu suntem aten\u021bi, ne atrage aten\u021bia Corina. \u201e<\/strong>Sc\u0103derea cantit\u0103\u021bii de ap\u0103 ingerat\u0103 duce la sc\u0103derea volumului sangvin \u0219i afecteaz\u0103, deci,\u00a0 oxigenarea cranian\u0103 \u0219i tisular\u0103. De aici acea senza\u021bie de astenie pe care o resim\u021bim c\u00e2nd suntem deshidrata\u021bi”.<\/strong><\/p>\n

            \u00cen concluzie, cea mai mare parte din efort st\u0103 \u00een obiceiurile pe care ni le cre\u0103m. \u00cencep\u00e2nd cu primul pahar de diminea\u021b\u0103, un stil de via\u021b\u0103 s\u0103n\u0103tos \u00eenseamn\u0103 hidratarea pe m\u0103sur\u0103, zi de zi.\u200b<\/p>\n","protected":false},"excerpt":{"rendered":"

            Ai mai auzit probabil diverse statistici despre ap\u0103: c\u0103 acoper\u0103 peste 70% din suprafa\u021ba planetei, dar c\u0103 numai \u00een jur de 1% este potabil\u0103 \u0219i direct accesibil\u0103 oamenilor.\u00a0Ori c\u0103 apa reprezint\u0103 undeva \u00eentre 50% \u0219i 70% din organismul unui adult, \u00een func\u021bie de v\u00e2rsta, gr\u0103simea \u0219i condi\u021bia fizic\u0103 a acestuia. Oric\u00e2t de interesante sunt, \u00eens\u0103, […]<\/p>\n","protected":false},"author":18,"featured_media":16868,"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":[1121],"tags":[343,770,780,716,779,781],"class_list":{"0":"post-16857","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-apa","9":"tag-hidratare","10":"tag-sanatate","11":"tag-sano-vita","12":"tag-sanovita","13":"tag-vitalitate"},"yoast_head":"\nCinci lucruri despre consumul de ap\u0103 – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Cantitatea minim\u0103 recomandat\u0103 de ap\u0103 depinde de la individ la individ. Corina Dan, expert \u00een nutri\u021bie, ne explic\u0103 cum putem calcula necesarul zilnic de ap\u0103.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.sanovita.ro\/blog\/cinci-lucruri-despre-consumul-de-apa\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cinci lucruri despre consumul de ap\u0103 – Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Cantitatea minim\u0103 recomandat\u0103 de ap\u0103 depinde de la individ la individ. 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