{"id":21609,"date":"2024-03-10T21:01:29","date_gmt":"2024-03-10T19:01:29","guid":{"rendered":"https:\/\/sanovita.ro\/blog\/?p=21609"},"modified":"2024-03-07T17:17:00","modified_gmt":"2024-03-07T15:17:00","slug":"factorii-imbatranirea-sanatoasa-nutritia-ca-pilon-principal","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/factorii-imbatranirea-sanatoasa-nutritia-ca-pilon-principal\/","title":{"rendered":"Factorii cheie pentru \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103 la femei: Nutri\u021bia ca pilon principal"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u00cemb\u0103tr\u00e2nirea este un proces inevitabil, iar ca s\u0103 \u00eemb\u0103tr\u00e2nim s\u0103n\u0103tos depinde de modul \u00een care avem grij\u0103 de noi. La ce te po\u021bi a\u0219tepta dup\u0103 50 de ani?\u00a0<\/span><span style=\"font-weight: 400;\">Fiecare femeie \u00eemb\u0103tr\u00e2ne\u0219te diferit, iar stilul de via\u021b\u0103 joac\u0103 un rol major. Vei experimenta at\u00e2t schimb\u0103ri greu de observat, c\u00e2t \u0219i imposibil de trecut cu vederea, \u00een s\u0103n\u0103tatea ta fizic\u0103 \u0219i mintal\u0103.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prin men\u021binerea unui mod alimentar echilibrat, care pune accent pe nutrien\u021bi cheie, \u00ee\u021bi po\u021bi cre\u0219te \u0219ansele de a \u00eemb\u0103tr\u00e2ni s\u0103n\u0103tos \u0219i de a r\u0103m\u00e2ne activ\u0103. <\/span><span style=\"font-weight: 400;\">Pentru femei, acest aspect este deosebit de important, deoarece \u00eenaintarea \u00een v\u00e2rst\u0103 poate veni cu schimb\u0103ri hormonale \u0219i alte provoc\u0103ri specifice v\u00e2rstei.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exist\u0103 numero\u0219i factori ce favorizeaz\u0103 \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103 \u00een cazul femeilor:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Dieta<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Activitatea fizic\u0103<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Starea actual\u0103 de s\u0103n\u0103tate \u0219i istoricul medical<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Genetica<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> S\u0103n\u0103tatea mintal\u0103 (prin practici de detensionare, de eliberare a stresului, de relaxare)<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><iframe style=\"width: 100%; border: none; height: 85px;\" title=\"Abonare newsletter\" src=\"https:\/\/sanovita.ro\/content\/abonare-newsletter-39?content_only=1\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Unul dintre ace\u0219ti factori cheie care influen\u021beaz\u0103 <\/span><i><span style=\"font-weight: 400;\">\u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103<\/span><\/i><span style=\"font-weight: 400;\"> este nutri\u021bia adecvat\u0103. Iat\u0103 cum po\u021bi s\u0103 \u00ee\u021bi p\u0103strezi s\u0103n\u0103tatea \u0219i vitalitatea prin intermediul unei diete echilibrate:<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Proteine: Construc\u021bia, men\u021binerea masei musculare \u0219i echilibrul hormonal<\/span><\/h4>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/surse-de-proteine-in-post\/\"><span style=\"font-weight: 400;\">Proteinele<\/span><\/a><span style=\"font-weight: 400;\"> joac\u0103 un rol foarte important \u00een men\u021binerea \u0219i dezvoltarea masei musculare, \u0219i sunt esen\u021biale pentru un stil de via\u021b\u0103 activ \u0219i pentru men\u021binerea unui metabolism s\u0103n\u0103tos. Mai mult, proteinele sunt foarte importante \u0219i c\u00e2nd vine vorba de echilibrul hormonal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alimentele precum <\/span><a href=\"https:\/\/sanovita.ro\/tofu-56\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><span style=\"font-weight: 400;\">, fasolea, <\/span><a href=\"https:\/\/sanovita.ro\/nuci-si-alune-96\"><span style=\"font-weight: 400;\">nucile<\/span><\/a><span style=\"font-weight: 400;\">, pe\u0219tele \u0219i ou\u0103le sunt surse excelente de proteine. Consumul zilnic recomandat variaz\u0103 \u00een func\u021bie de v\u00e2rst\u0103 \u0219i nivelul de activitate fizic\u0103.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doza zilnic\u0103 recomandat\u0103 ( DZR) este de doar <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\"><b>0,8 grame de proteine<\/b><\/a> <span style=\"font-weight: 400;\">pe kilogram de greutate corporal\u0103. DZR este cantitatea de nutrient de care avem nevoie pentru a ne satisface cerin\u021bele nutri\u021bionale de baz\u0103. \u00centr-un anumit sens, este cantitatea minim\u0103 de care avem nevoie pentru a nu ne \u00eemboln\u0103vi &#8211; nu cantitatea specific\u0103 pe care ar trebui s\u0103 o consum\u0103m \u00een fiecare zi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">O femeie de 50 de ani, care are o greutate de 63,5 kilograme \u0219i care este o persoan\u0103 sedentar\u0103 (nu face exerci\u021bii fizice), este bine s\u0103 consume aproximativ <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\"><span style=\"font-weight: 400;\">53 de grame de proteine<\/span><\/a><span style=\"font-weight: 400;\"> pe zi.<\/span><\/p>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/?attachment_id=21611\" rel=\"attachment wp-att-21611\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-21611 size-large\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-729x486.jpg\" alt=\"\" width=\"696\" height=\"464\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-729x486.jpg 729w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-324x216.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-768x512.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-1536x1024.jpg 1536w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-2048x1365.jpg 2048w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-150x100.jpg 150w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-300x200.jpg 300w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-696x464.jpg 696w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-1068x712.jpg 1068w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-exercitii-1920x1280.jpg 1920w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/a><\/p>\n<h4><span style=\"font-weight: 400;\">Fibre: Promotori ai s\u0103n\u0103t\u0103\u021bii digestive \u0219i cardiace<\/span><\/h4>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/fibrele-micile-ajutoare-mari\/\"><span style=\"font-weight: 400;\">Fibrele<\/span><\/a><span style=\"font-weight: 400;\"> sunt esen\u021biale pentru o digestie s\u0103n\u0103toas\u0103, \u00eencetinind absorb\u021bia zah\u0103rului \u00een s\u00e2nge \u0219i ajut\u00e2nd la men\u021binerea unei greut\u0103\u021bi corporale s\u0103n\u0103toase. Mai mult, <\/span><a href=\"https:\/\/sanovita.ro\/blog\/alimente-bogate-in-fibre\/\"><span style=\"font-weight: 400;\">fibrele<\/span><\/a><span style=\"font-weight: 400;\"> pot reduce riscul de apari\u021bie a bolilor cronice \u0219i a diabetului. Consumul de legume, fructe \u0219i <\/span><a href=\"https:\/\/sanovita.ro\/cereale-si-fulgi-21\"><span style=\"font-weight: 400;\">cereale integrale<\/span><\/a><span style=\"font-weight: 400;\"> este esen\u021bial pentru a asigura un aport adecvat de fibre. Recomandat este s\u0103 consum\u0103m cel pu\u021bin <\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/4-essential-nutrients-are-you-getting-enough-2021031622124\"><span style=\"font-weight: 400;\">28 g<\/span><\/a><span style=\"font-weight: 400;\"> de fibre pe zi.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Calciu: Pentru s\u0103n\u0103tatea oaselor \u0219i a mu\u0219chilor<\/span><\/h4>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/lista-completa-de-alimente-bogate-in-calciu-ca-surse-de-alternative-pentru-o-dieta-vegana\/\"><span style=\"font-weight: 400;\">Calciul<\/span><\/a><span style=\"font-weight: 400;\"> este un mineral esen\u021bial pentru s\u0103n\u0103tatea oaselor, dar \u0219i pentru func\u021bionarea optim\u0103 a sistemului nervos \u0219i a mu\u0219chilor. C\u00e2teva dintre sursele de calciu sunt: parmezan, <\/span><a href=\"https:\/\/sanovita.ro\/tofu-56\"><span style=\"font-weight: 400;\">tofu<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sanovita.ro\/migdale-100g-178.html\"><span style=\"font-weight: 400;\">migdale crude<\/span><\/a><span style=\"font-weight: 400;\">, iaurt, <\/span><a href=\"https:\/\/sanovita.ro\/smochine-500g-5.html\"><span style=\"font-weight: 400;\">smochine uscate<\/span><\/a><span style=\"font-weight: 400;\">, verde\u021buri (p\u0103trunjel, spanac, kale), lapte.<\/span><\/p>\n<p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/\"><span style=\"font-weight: 400;\">Dup\u0103 v\u00e2rsta de 50 de ani<\/span><\/a><span style=\"font-weight: 400;\">, este important, ca femei, s\u0103 consum\u0103m aproximativ 1.200 mg de calciu pe zi.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Vitamina D: Esen\u021bial\u0103 pentru s\u0103n\u0103tatea oaselor \u0219i a sistemului imunitar<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Vitamina D, cunoscut\u0103 \u0219i sub numele de \u201evitamina soarelui&#8221;, este foarte important\u0103 pentru s\u0103n\u0103tatea oaselor \u0219i a sistemului imunitar. Afl\u0103 <\/span><a href=\"https:\/\/sanovita.ro\/blog\/cinci-alimente-cu-vitamina-d\/\"><span style=\"font-weight: 400;\">aici<\/span><\/a><span style=\"font-weight: 400;\"> alimente din care \u00ee\u021bi po\u021bi lua vitamina D. Uneori, suplimentele sunt necesare, mai ales dup\u0103 v\u00e2rsta de 50 de ani.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Acizi Gra\u0219i Omega-3: Pentru s\u0103n\u0103tatea creierului \u0219i a inimii<\/span><\/h4>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/de-ce-ai-nevoie-de-acizii-grasi-esentiali-omega-3-si-omega-6\/\"><span style=\"font-weight: 400;\">Acizii gra\u0219i omega-3<\/span><\/a><span style=\"font-weight: 400;\"> sunt esen\u021biali pentru s\u0103n\u0103tatea creierului, a inimii \u0219i a pielii. Consumul de pe\u0219te gras, <\/span><a href=\"https:\/\/sanovita.ro\/nuci-si-alune-96\"><span style=\"font-weight: 400;\">nuci<\/span><\/a><span style=\"font-weight: 400;\"> \u0219i <\/span><a href=\"https:\/\/sanovita.ro\/seminte-30\"><span style=\"font-weight: 400;\">semin\u021be<\/span><\/a><span style=\"font-weight: 400;\"> poate asigura un aport adecvat de omega-3 \u00een diet\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Potasiu: Pentru s\u0103n\u0103tatea inimii \u0219i a oaselor<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Potasiul este esen\u021bial pentru men\u021binerea tensiunii arteriale \u0219i a s\u0103n\u0103t\u0103\u021bii oaselor. Consumul de fructe, legume, <\/span><a href=\"https:\/\/sanovita.ro\/cereale-si-fulgi-21\"><span style=\"font-weight: 400;\">cereale integrale<\/span><\/a><span style=\"font-weight: 400;\"> \u0219i <\/span><a href=\"https:\/\/sanovita.ro\/nuci-si-alune-96\"><span style=\"font-weight: 400;\">nuci<\/span><\/a><span style=\"font-weight: 400;\"> poate asigura un aport adecvat de potasiu \u00een diet\u0103.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Antioxidan\u021bi: Pentru lupta \u00eempotriva stresului oxidativ<\/span><\/h4>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/top-15-fructe-de-padure-bogate-in-antioxidanti-infografic\/\"><span style=\"font-weight: 400;\">Antioxidan\u021bii<\/span><\/a><span style=\"font-weight: 400;\"> sunt foarte importan\u021bi pentru neutralizarea radicalilor liberi \u0219i prevenirea stresului oxidativ, care pot contribui chiar la \u00eemb\u0103tr\u00e2nirea accelerat\u0103. Consumul de fructe \u0219i legume colorate, <\/span><a href=\"https:\/\/sanovita.ro\/nuci-si-alune-96\"><span style=\"font-weight: 400;\">nuci<\/span><\/a><span style=\"font-weight: 400;\"> \u0219i <\/span><a href=\"https:\/\/sanovita.ro\/seminte-30\"><span style=\"font-weight: 400;\">semin\u021be<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sanovita.ro\/cereale-si-fulgi-21\"><span style=\"font-weight: 400;\">cereale integrale<\/span><\/a><span style=\"font-weight: 400;\"> \u0219i alte alimente bogate \u00een antioxidan\u021bi poate sus\u021bine s\u0103n\u0103tatea pe termen lung.<\/span><\/p>\n<p><a href=\"https:\/\/sanovita.ro\/blog\/?attachment_id=21612\" rel=\"attachment wp-att-21612\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-21612 size-large\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-729x486.jpg\" alt=\"\" width=\"696\" height=\"464\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-729x486.jpg 729w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-324x216.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-768x512.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-1536x1024.jpg 1536w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-2048x1365.jpg 2048w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-150x100.jpg 150w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-300x200.jpg 300w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-696x464.jpg 696w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-1068x712.jpg 1068w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2024\/03\/Femeie-senior-face-meditatie-1920x1280.jpg 1920w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Adopt\u00e2nd o diet\u0103 bogat\u0103 \u00een nutrien\u021bi esen\u021biali \u0219i men\u021bin\u00e2nd un stil de via\u021b\u0103 activ \u0219i echilibrat, femeile (dar \u0219i b\u0103rba\u021bii) pot \u00eemb\u0103tr\u00e2ni \u00eentr-un mod s\u0103n\u0103tos, bucur\u00e2ndu-se de via\u021b\u0103 \u00een fiecare etap\u0103 a acesteia. Nutri\u021bia adecvat\u0103 joac\u0103 un rol esen\u021bial \u00een acest proces, oferind corpului toate substan\u021bele nutritive de care are nevoie pentru a r\u0103m\u00e2ne s\u0103n\u0103tos \u0219i activ pe m\u0103sur\u0103 ce \u00eenainteaz\u0103 \u00een v\u00e2rst\u0103.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><iframe style=\"width: 100%; border: none; height: 85px;\" title=\"Abonare newsletter\" src=\"https:\/\/sanovita.ro\/content\/abonare-newsletter-39?content_only=1\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cemb\u0103tr\u00e2nirea este un proces inevitabil, iar ca s\u0103 \u00eemb\u0103tr\u00e2nim s\u0103n\u0103tos depinde de modul \u00een care avem grij\u0103 de noi. La ce te po\u021bi a\u0219tepta dup\u0103 50 de ani?\u00a0Fiecare femeie \u00eemb\u0103tr\u00e2ne\u0219te diferit, iar stilul de via\u021b\u0103 joac\u0103 un rol major. Vei experimenta at\u00e2t schimb\u0103ri greu de observat, c\u00e2t \u0219i imposibil de trecut cu vederea, \u00een s\u0103n\u0103tatea [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":21621,"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":[1121,1123],"tags":[],"class_list":{"0":"post-21609","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"category-am-grija-de-corpul-meu"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Factorii cheie pentru \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103 la femei: Nutri\u021bia ca pilon principal &ndash; Zi de zi mai bine - SanoVita<\/title>\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\/factorii-imbatranirea-sanatoasa-nutritia-ca-pilon-principal\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Factorii cheie pentru \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103 la femei: Nutri\u021bia ca pilon principal &ndash; Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"\u00cemb\u0103tr\u00e2nirea este un proces inevitabil, iar ca s\u0103 \u00eemb\u0103tr\u00e2nim s\u0103n\u0103tos depinde de modul \u00een care avem grij\u0103 de noi. La ce te po\u021bi a\u0219tepta dup\u0103 50 de ani?\u00a0Fiecare femeie \u00eemb\u0103tr\u00e2ne\u0219te diferit, iar stilul de via\u021b\u0103 joac\u0103 un rol major. 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