{"id":681482,"date":"2026-03-12T16:36:03","date_gmt":"2026-03-12T16:36:03","guid":{"rendered":"https:\/\/microscopemedia.com\/?p=681482"},"modified":"2026-03-12T16:36:03","modified_gmt":"2026-03-12T16:36:03","slug":"alimentatia-la-menopauza-si-premenopauza-acestia-sunt-cei-mai-importanti-sapte-nutrienti-care-ajuta-la-evitarea-riscurilor","status":"publish","type":"post","link":"https:\/\/microscopemedia.com\/?p=681482","title":{"rendered":"Alimenta\u021bia la menopauz\u0103 \u0219i premenopauz\u0103: ace\u0219tia sunt cei mai importan\u021bi \u0219apte nutrien\u021bi care ajut\u0103 la evitarea riscurilor"},"content":{"rendered":"
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Pe l\u00e2ng\u0103 un model alimentar s\u0103n\u0103tos, precum dieta mediteranean\u0103, speciali\u0219tii insist\u0103 asupra practic\u0103rii regulate a activit\u0103\u021bii fizice, \u00een special exerci\u021bii de for\u021b\u0103, \u0219i asupra evit\u0103rii substan\u021belor nocive, precum tutunul \u0219i alcoolul, scrie El Mundo<\/a>.<\/p>\n

1. Proteine<\/h2>\n

Dup\u0103 menopauz\u0103, pierderea masei \u0219i a for\u021bei musculare se accelereaz\u0103. Din acest motiv, proteinele, at\u00e2t cele de origine animal\u0103 (pe\u0219te, ou\u0103, lapte, produse lactate \u0219i carne), c\u00e2t \u0219i cele de origine vegetal\u0103 (leguminoase, nuci, cereale integrale \u0219i produse din soia), sunt esen\u021biale pentru prevenirea sarcopeniei. Acesta este un sindrom frecvent la femeile aflate la menopauz\u0103, caracterizat prin pierderea progresiv\u0103 a masei \u0219i func\u021biei musculare.<\/p>\n

2. Acizi gra\u0219i omega-3<\/h2>\n

Ace\u0219tia ajut\u0103 la reducerea inflama\u021biei, la controlul bolilor autoimune \u0219i au rol protector \u00eempotriva cancerului \u0219i a altor afec\u021biuni. Organismul nu \u00eei poate sintetiza, de aceea este important s\u0103 fie consuma\u021bi prin alimenta\u021bie. Se g\u0103sesc \u00een anumite tipuri de pe\u0219te \u0219i fructe de mare, \u00een unele uleiuri vegetale precum uleiul de m\u0103sline, dar \u0219i \u00een nuci, semin\u021be de in \u0219i unele legume.<\/p>\n

3. Fibre alimentare<\/h2>\n

Alimentele provenite din cereale integrale \u0219i produsele derivate, leguminoasele, legumele, fructele (cu coaj\u0103 comestibil\u0103) \u0219i nucile ajut\u0103 la \u00eembun\u0103t\u0103\u021birea controlului glicemic, la reducerea gr\u0103simii viscerale \u0219i la prevenirea bolilor cardiovasculare, a cancerului colorectal \u0219i a diabetului, afec\u021biuni al c\u0103ror risc cre\u0219te dup\u0103 menopauz\u0103. Fibrele pot influen\u021ba pozitiv \u0219i flora bacterian\u0103 intestinal\u0103, care joac\u0103 un rol important \u00een metabolismul estrogenilor.<\/p>\n

4. Calciu \u0219i vitamina D<\/h2>\n

Perioada de dup\u0103 menopauz\u0103 este asociat\u0103 cu pierderea masei osoase \u0219i cu un risc mai mare de osteoporoz\u0103 \u0219i fracturi, din cauza sc\u0103derii nivelului de estrogen. De aceea sunt importante alimentele bogate \u00een calciu, precum laptele \u0219i produsele lactate (iaurt, br\u00e2nz\u0103), leguminoasele (n\u0103ut, fasole), nucile (migdale), semin\u021bele de chia, legumele precum varza kale \u0219i pe\u0219tii precum sardinele (consumate cu tot cu oase). Vitamina D provine \u00een principal din expunerea la soare \u0219i, \u00eentr-o m\u0103sur\u0103 mai mic\u0103, din alimente precum pe\u0219tele gras, ou\u0103le, br\u00e2nza \u0219i produsele \u00eembog\u0103\u021bite cu aceast\u0103 vitamin\u0103.<\/p>\n

5. Fier<\/h2>\n

De\u0219i necesarul scade dup\u0103 \u00eencetarea menstrua\u021biei, fierul r\u0103m\u00e2ne esen\u021bial pentru prevenirea anemiei \u0219i a oboselii. Totu\u0219i, la femeile cu obezitate poate ap\u0103rea o supra\u00eenc\u0103rcare cu fier din cauza unor tulbur\u0103ri metabolice, iar aceast\u0103 problem\u0103 devine mai evident\u0103 dup\u0103 menopauz\u0103. Fierul se g\u0103se\u0219te \u00een ficat, \u00een carnea de animale precum cea de vit\u0103 \u0219i de pas\u0103re, \u00een produse din pe\u0219te \u0219i fructe de mare (scoici, midii), dar \u0219i \u00een alimente de origine vegetal\u0103, cum ar fi leguminoasele (linte, soia), nucile, semin\u021bele \u0219i legumele cu frunze verzi.<\/p>\n

6. Magneziu<\/h2>\n

La femeile aflate \u00een perioada postmenopauz\u0103 este frecvent deficitul de magneziu. Acesta se g\u0103se\u0219te \u00een leguminoase, cereale integrale, nuci, semin\u021be \u0219i legume cu frunze verzi \u00eenchise, dar \u0219i \u00een alimente de origine animal\u0103, precum pe\u0219tele, carnea de pas\u0103re \u0219i cea de vit\u0103. Magneziul particip\u0103 la formarea proteinelor, la men\u021binerea masei osoase \u0219i la reglarea glicemiei, a tensiunii arteriale \u0219i a func\u021biilor musculare \u0219i nervoase. De aceea, o deficien\u021b\u0103 sever\u0103 poate provoca tulbur\u0103ri importante.<\/p>\n

7. Vitamine<\/h2>\n

\u00cen perioada de premenopauz\u0103 s-a observat c\u0103 nivelurile sc\u0103zute de vitamina B6 cresc de dou\u0103 p\u00e2n\u0103 la trei ori riscul de boli vasculare. Aceast\u0103 vitamin\u0103 se g\u0103se\u0219te \u00een legume cu frunze verzi \u00eenchise, leguminoase, nuci, pe\u0219te, ou\u0103, lapte \u0219i produse lactate, ficat \u0219i carne de pas\u0103re. Alte vitamine, precum B9 (folatul) \u0219i B12, sunt esen\u021biale pentru func\u021bia cognitiv\u0103 \u0219i pentru s\u0103n\u0103tatea cardiovascular\u0103. \u00cen acela\u0219i timp, vitaminele antioxidante, precum C \u0219i E, contracareaz\u0103 cre\u0219terea stresului oxidativ, asociat cu s\u0103n\u0103tatea inimii, a pielii \u0219i a sistemului imunitar. Vitamina C se g\u0103se\u0219te \u00een fructe \u0219i legume, iar vitamina E \u00een uleiuri vegetale, nuci \u0219i semin\u021be.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pe l\u00e2ng\u0103 un model alimentar s\u0103n\u0103tos, precum dieta mediteranean\u0103, speciali\u0219tii insist\u0103 asupra practic\u0103rii regulate a activit\u0103\u021bii fizice, \u00een special exerci\u021bii de for\u021b\u0103, \u0219i asupra evit\u0103rii substan\u021belor nocive, precum tutunul \u0219i … Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":681483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"Default","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/posts\/681482"}],"collection":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=681482"}],"version-history":[{"count":0,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/posts\/681482\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/media\/681483"}],"wp:attachment":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=681482"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=681482"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=681482"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}