{"id":17558,"date":"2020-10-26T15:06:58","date_gmt":"2020-10-26T13:06:58","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17558"},"modified":"2021-06-23T18:02:49","modified_gmt":"2021-06-23T15:02:49","slug":"cum-ne-schimbam-alimentatia-odata-cu-inaintarea-in-varsta","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cum-ne-schimbam-alimentatia-odata-cu-inaintarea-in-varsta\/","title":{"rendered":"Cum ne schimb\u0103m alimenta\u021bia odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103?"},"content":{"rendered":"

\"CumInevitabil, cu to\u021bii \u00eemb\u0103tr\u00e2nim. Poate nu mai putem s\u0103 ne bucur\u0103m de acelea\u0219i activit\u0103\u021bi – ori anumite tipuri de m\u00e2ncare ne pic\u0103 mult mai greu dec\u00e2t obi\u0219nuiau s\u0103 o fac\u0103 \u00een urm\u0103 cu mai mul\u021bi ani. Stilul de via\u021b\u0103 \u0219i alimenta\u021bia se schimb\u0103 \u0219i ele odat\u0103 cu corpul nostru, de-a lungul anilor.<\/p>\n

Aceast\u0103 realitate nu trebuie v\u0103zut\u0103 \u00eens\u0103 \u00eentr-o cheie trist\u0103 sau nefericit\u0103. Fiecare etap\u0103 a vie\u021bii noastre vine la pachet cu plusurile \u0219i cu minusurile ei. De aceea credem c\u0103 este important s\u0103 avem o alimenta\u021bie echilibrat\u0103 \u0219i s\u0103 acord\u0103m aten\u021bia necesar\u0103 unei vie\u021bi s\u0103n\u0103toase indiferent de v\u00e2rst\u0103. Cu c\u00e2t \u00eenaint\u0103m \u00een v\u00e2rst\u0103, cu at\u00e2t va fi nevoie de mai mult\u0103 aten\u021bie. Felul \u00een care gust\u0103m, mestec\u0103m \u0219i digeram m\u00e2ncarea se schimb\u0103. De aceea propunem mai jos, c\u00e2teva sfaturi simple celor mai \u00een v\u00e2rst\u0103 care-\u0219i doresc o b\u0103tr\u00e2ne\u021be c\u00e2t mai u\u0219oar\u0103, pl\u0103cut\u0103 \u0219i lung\u0103.<\/p>\n

 <\/p>\n

Folose\u0219te mai pu\u021bin\u0103 sare<\/strong><\/h4>\n

\u0218tim, gustul s\u0103rat e indispensabil pentru unele feluri de m\u00e2ncare, nu degeaba avem noi, rom\u00e2nii, vorba \u201dca sarea \u00een bucate\u201d. \u00cens\u0103 un consum prea mare de sare poate duce la tensiune arterial\u0103 crescut\u0103 \u0219i la boli cardiovasculare. E adev\u0103rat c\u0103 sarea, asemenea zah\u0103rului, se g\u0103se\u0219te \u0219i \u00een mod natural \u00een anumite produse. Vorbim \u00een cazul acesta de carne, ou\u0103, lapte sau diverse legume, dar excesul provine din sarea ad\u0103ugat\u0103 de tine sau de produc\u0103tori.<\/p>\n

Adaug\u0103 arom\u0103 alimentelor folosind condimente. Po\u021bi experimenta cu condimente cu con\u021binut sc\u0103zut de sodiu, cum ar fi suc de l\u0103m\u00e2ie, piper m\u0103cinat, pudr\u0103 de curry \u0219i ierburi proaspete sau uscate de toate tipurile, cum ar fi cimbru, rozmarin sau busuioc. Acestea vor da un plus de gust \u0219i vor reduce cantiatea de sare pe care e\u0219ti tentat s\u0103 o adaugi. \u0218i nu uita: este greu la \u00eenceput, \u00eens\u0103 orice obicei nou se formeaz\u0103 \u00een decurs de aproximativ 14 zile.<\/p>\n

 <\/p>\n

Vitamine \u0219i minerale<\/strong><\/h4>\n

Lipsa vitaminelor \u0219i a mineralelor \u00een corp este cauza multor afec\u021biuni ap\u0103rute la v\u00e2rstele \u00eenaintate. Aceste deficien\u021be pot ap\u0103rea fie pe fondul unei alimenta\u021bii restr\u00e2nse la prea pu\u021bine tipuri de produse, ori\u00a0 dintr-un consum prea redus cantitativ. Odat\u0103 cu v\u00e2rsta scade \u0219i apetitul, din p\u0103cate. \u00cencearc\u0103, a\u0219adar, s\u0103 men\u021bii o diet\u0103 c\u00e2t mai diversificat\u0103 cu putin\u021b\u0103 \u0219i s\u0103 \u00ee\u021bi asiguri necesarul zilnic de calorii \u0219i nutrien\u021bi de care organismul are nevoie.<\/p>\n

Vitamina D, de exemplu, ajut\u0103 la absorb\u021bia calciului \u00een organism, \u00eencetinind ritmul \u00een care oasele pierd calciu. Ajut\u0103 la men\u021binerea densit\u0103\u021bii osoase \u0219i, prin urmare, previne apari\u021bia osteoporozei. Noi dovezi arat\u0103 c\u0103 poate proteja \u0219i \u00eempotriva afec\u021biunilor cronice, cum ar fi scleroza multipl\u0103, diabetul de tip 2, cancerul \u0219i artrita reumatoid\u0103. Vitamina D este produs\u0103 de piele atunci c\u00e2nd este aceasta este expus\u0103 la lumina soarelui. Unele alimente vin \u00eembog\u0103\u021bite, cum ar fi cerealele, laptele, iaurtul \u0219i sucurile. \u00cen mod natural, vitamina D se g\u0103se\u0219te \u00een ou\u0103 \u0219i anumi\u021bi pe\u0219ti (somon \u0219i ton). Un deficit de vitamina D cre\u0219te, de asemenea, \u0219ansele de c\u0103dere \u0219i fractur\u0103. Este recomandabil s\u0103 administrezi suplimente de vitamina D, mai ales \u00een lunile \u00een care expunerea la soare este deficitar\u0103, dar nu \u00eenainte de a te consulta cu medicul.<\/p>\n

Vitamina B12 este responsabil\u0103 pentru men\u021binerea func\u021biei nervoase, producerea de celule ro\u0219ii din s\u00e2nge \u0219i sinteza acizilor gra\u0219i. Pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti, absorb\u021bia vitaminei din alimente este \u00eengreunat\u0103. Aceasta se g\u0103se\u0219te exclusiv \u00een produsele de origine animal\u0103, a\u0219adar este necesar ca v\u00e2rstnicii s\u0103 administreze un supliment cu vitamina B12, mai ales dac\u0103 au adoptat o alimenta\u021bie vegetarian\u0103. Pentru determinarea necesit\u0103\u021bii adminsitr\u0103rii precum \u0219i a tipului de supliment, se va discuta cu medicul.<\/p>\n

 <\/p>\n

Calciu pentru oase c\u00e2t mai tari<\/strong><\/h4>\n

Odat\u0103 cu anii cre\u0219te \u0219i importan\u021ba calciului pentru organismul nostru. Oasele devin tot mai sensibile \u0219i mai pu\u021bin rezistente la testul timpului. G\u00e2nde\u0219te-te, de exemplu, c\u0103 organismul nostru are at\u00e2t de mult\u0103 nevoie de calciu \u00eenc\u00e2t, \u00een cazul unei deficien\u021be, acesta va \u00eencepe s\u0103-l extrag\u0103 din oase. Osteoporoza, cu simptomele ei de sl\u0103bire a oaselor, reprezint\u0103 unul dintre riscurile cele mai mari pentru seniori.<\/p>\n

De aceea e nevoie ca alimenta\u021bia oric\u0103rui v\u00e2rstnic s\u0103 con\u021bin\u0103 \u0219i o doz\u0103 important\u0103 de calciu \u2013 Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii recomand\u0103 undeva la 1200 mg zilnic. Lactatele sunt o surs\u0103 bun\u0103 de calciu, la fel \u0219i verde\u021burile (spanac, salat\u0103 verde, varz\u0103 crea\u021b\u0103, brocoli, kale). Totodat\u0103, po\u021bi \u00eeatinge cantitatea zilnic\u0103 recomandat\u0103 consum\u00e2nd alimente precum semin\u021be de susan, curmale, fasole alb\u0103, alimente fortifiate cu calciu. \u00cen cazul \u00een care consumul acestor alimente este inconvenabil, doza necesar\u0103 de calciu poate fi luat\u0103 \u0219i printr-un supliment alimentar, dar numai cu recomandarea unui medic.<\/p>\n

\u00a0<\/strong><\/p>\n

Alimente bogate \u00een acizi gra\u0219i Omega-3<\/strong><\/h4>\n

Ace\u0219ti acizi gra\u0219i sunt importan\u021bi pentru toate persoanele, inclusiv pentru cele \u00een v\u00e2rst\u0103, deoarece ajut\u0103 la prevenirea inflama\u021biei care poate provoca cancer, reumatism, artrite \u0219i boli de inim\u0103. S-a constatat, de asemenea, c\u0103 \u00eencetinesc progresia degenerescen\u021bei maculare – o afec\u021biune care duce la sl\u0103birea vederii. Dovezi recente au ar\u0103tat c\u0103 ace\u0219ti acizi gra\u0219i pot reduce riscul bolii Alzheimer \u0219i pot men\u021bine creierul alert.<\/p>\n

Ei pot fi g\u0103si\u021bi \u00een pe\u0219ti \u00een principal sardine, ton, macrou \u0219i somon. Se g\u0103sesc \u0219i \u00een semin\u021be de in, soia, ulei de rapi\u021b\u0103 \u0219i nuci rom\u00e2ne\u0219ti. \u00centr-un fel sau altul, toate poate acestea pot fi integrate \u00een alimenta\u021bia ta zilnic\u0103 \u0219i oferi mai mult\u0103 diversitate m\u00e2nc\u0103rii.<\/p>\n

 <\/p>\n

Hidratare, c\u0103-i mai bun\u0103 dec\u00e2t toate!<\/strong><\/h4>\n

Unii cercet\u0103tori vorbesc despre hidratarea corespunz\u0103toare drept al doilea cel mai important element al unei vie\u021bi s\u0103n\u0103toase, imediat dup\u0103 activitatea fizic\u0103. Un consens destul de r\u0103sp\u00e2ndit este c\u0103 8 pahare de ap\u0103 (sau 2L de ap\u0103) pe zi este destul pentru o hidratare corect\u0103<\/a>, at\u00e2t timp c\u00e2t nu faci un efort intens ori nu transpiri prea mult. Important de \u0219tiut, cu c\u00e2t \u00eenaint\u0103m mai mult \u00een v\u00e2rst\u0103, cu at\u00e2t scade \u0219i setea resim\u021bit\u0103 \u2013 ceea ce nu \u00eenseamn\u0103 c\u0103 organismul nu mai are nevoie de ap\u0103. Deshidratarea are consecin\u021be nefaste inclusiv, dac\u0103 nu mai ales, \u00een r\u00e2ndul seniorilor. Cu at\u00e2t mai mult dac\u0103 ai o diet\u0103 bogat\u0103 \u00een fibre, fiindc\u0103 acestea absorb apa.<\/p>\n

 <\/p>\n

O alimenta\u021bie s\u0103n\u0103toas\u0103 \u00eenseamn\u0103 mai mult dec\u00e2t m\u00e2ncare<\/strong>\u00a0<\/strong><\/h4>\n

A m\u00e2nca bine pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ne\u0219ti \u00eenseamn\u0103 mai mult dec\u00e2t doar calitatea \u0219i varietatea alimentelor tale. Este vorba, de asemenea, de pl\u0103cerea de a m\u00e2nca, care cre\u0219te atunci c\u00e2nd o mas\u0103 este \u00eemp\u0103rt\u0103\u0219it\u0103. M\u00e2ncatul cu al\u021bii poate fi la fel de important ca ad\u0103ugarea de vitamine \u00een dieta ta. O atmosfer\u0103 social\u0103 \u00ee\u021bi stimuleaz\u0103 mintea, face ca mesele s\u0103 fie mai pl\u0103cute \u0219i te poate ajuta s\u0103 r\u0103m\u00e2i la planul t\u0103u de alimenta\u021bie s\u0103n\u0103toas\u0103.<\/p>\n

 <\/p>\n

Chiar dac\u0103 locuie\u0219ti singur, po\u021bi face mesele s\u0103n\u0103toase mai pl\u0103cute prin:<\/p>\n

    \n
  • Cump\u0103r\u0103turi cu al\u021bii. Cump\u0103r\u0103turile cu un prieten \u00ee\u021bi pot oferi \u0219ansa de a te apropia f\u0103r\u0103 s\u0103 r\u0103m\u00e2i \u00een urm\u0103 cu treburile tale. Este, de asemenea, o modalitate excelent\u0103 de a \u00eemp\u0103rt\u0103\u0219i noi idei de mas\u0103 \u0219i de a economisi bani apel\u00e2nd la oferte de tipul 1+\u00a01 gratis.<\/li>\n
  • G\u0103te\u0219te cu al\u021bii. Invit\u0103 un prieten s\u0103 \u00eemp\u0103rt\u0103\u0219easc\u0103 responsabilit\u0103\u021bile de g\u0103tit. G\u0103titul cu ceilal\u021bi poate fi un mod distractiv de a v\u0103 aprofunda rela\u021biile.<\/li>\n
  • Transformarea orelor de mas\u0103 \u00eentr-o experien\u021b\u0103 social\u0103. Simplul fapt de a vorbi cu un prieten la masa poate juca un rol important \u00een ameliorarea stresului \u0219i stimularea dispozi\u021biei. Adun\u0103 familia \u00eempreun\u0103 \u00een mod regulat \u0219i r\u0103m\u00e2i la curent cu via\u021ba tuturor.<\/li>\n<\/ul>\n

     <\/p>\n

    Ce trebuie s\u0103 re\u021binem \u00een final este c\u0103 unele schimb\u0103ri fiziologice nu trebuie s\u0103 ne afecteze neap\u0103rat calitatea vie\u021bii. Faptul c\u0103 trebuie s\u0103 facem unele schimb\u0103ri \u00een regimul nostru alimentar \u0219i s\u0103 fim mai aten\u021bi la ce m\u00e2nc\u0103m nu ne \u00eempiedic\u0103 \u00een niciun fel s\u0103 ne bucur\u0103m de ceea ce via\u021ba are s\u0103 ne ofere, \u00een orice stadiu al ei. Din acest motiv, recomand\u0103m tuturor s\u0103 \u00ee\u0219i aleag\u0103 dieta c\u00e2t mai responsabil pentru a ob\u021bine tot ce e mai bun de la via\u021b\u0103!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Inevitabil, cu to\u021bii \u00eemb\u0103tr\u00e2nim. Poate nu mai putem s\u0103 ne bucur\u0103m de acelea\u0219i activit\u0103\u021bi – ori anumite tipuri de m\u00e2ncare ne pic\u0103 mult mai greu dec\u00e2t obi\u0219nuiau s\u0103 o fac\u0103 \u00een urm\u0103 cu mai mul\u021bi ani. Stilul de via\u021b\u0103 \u0219i alimenta\u021bia se schimb\u0103 \u0219i ele odat\u0103 cu corpul nostru, de-a lungul anilor. Aceast\u0103 realitate nu […]<\/p>\n","protected":false},"author":12,"featured_media":17561,"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":[933,814,899,759,716,779],"class_list":{"0":"post-17558","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alege","9":"tag-alimentatie","10":"tag-alimentatie-sanatoasa","11":"tag-dieta","12":"tag-sano-vita","13":"tag-sanovita"},"yoast_head":"\nCum ne schimb\u0103m alimenta\u021bia odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103? 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