{"id":705323,"date":"2026-07-28T06:46:04","date_gmt":"2026-07-28T06:46:04","guid":{"rendered":"https:\/\/microscopemedia.com\/?p=705323"},"modified":"2026-07-28T06:46:04","modified_gmt":"2026-07-28T06:46:04","slug":"cum-poti-reduce-efectele-jet-lag-ului-ce-sa-mananci-si-ce-sa-bei-inainte-si-dupa-un-zbor-lung","status":"publish","type":"post","link":"https:\/\/microscopemedia.com\/?p=705323","title":{"rendered":"Cum po\u021bi reduce efectele jet lag-ului. Ce s\u0103 m\u0103n\u00e2nci \u0219i ce s\u0103 bei \u00eenainte \u0219i dup\u0103 un zbor lung"},"content":{"rendered":"
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Pe l\u00e2ng\u0103 recomand\u0103rile privind somnul \u0219i expunerea la lumin\u0103 natural\u0103, exper\u021bii atrag aten\u021bia c\u0103 ceea ce m\u0103n\u00e2nci \u0219i bei \u00eenainte, \u00een timpul \u0219i dup\u0103 zbor poate influen\u021ba modul \u00een care organismul se adapteaz\u0103 la noul fus orar, scrie Euronews<\/a>.<\/p>\n

De ce apare jet lag-ul<\/h2>\n

Jet lag-ul apare atunci c\u00e2nd ceasul biologic al organismului r\u0103m\u00e2ne sincronizat cu fusul orar de plecare, \u00een timp ce corpul trebuie s\u0103 func\u021bioneze dup\u0103 programul din noua destina\u021bie. Rezultatul poate \u00eensemna dificult\u0103\u021bi de adormire, treziri \u00een timpul nop\u021bii \u0219i somnolen\u021b\u0103 pe parcursul zilei. De asemenea se mai pot experimenta dureri de cap, lips\u0103 de concentrare sau tulbur\u0103ri digestive precum balonarea, constipa\u021bia ori diareea. Cu c\u00e2t sunt traversate mai multe fusuri orare, cu at\u00e2t simptomele pot fi mai intense.<\/p>\n

\u00cencepe s\u0103 m\u0103n\u00e2nci dup\u0103 ora local\u0103<\/h2>\n

Nutri\u021bioni\u0219tii recomand\u0103 ca, \u00eenc\u0103 din zilele de dinaintea plec\u0103rii, mesele s\u0103 fie mutate treptat spre programul din \u021bara \u00een care urmeaz\u0103 s\u0103 ajungi. Odat\u0103 ajuns la destina\u021bie, este indicat s\u0103 adop\u021bi imediat programul local. Dac\u0103 este diminea\u021b\u0103, ia micul dejun chiar dac\u0103 organismul \u201ecrede\u201d c\u0103 este \u00eenc\u0103 noapte. Un studiu publicat \u00een 2023 sugereaz\u0103 c\u0103 un mic dejun mai consistent \u0219i renun\u021barea la cin\u0103 \u00een primele trei zile dup\u0103 schimbarea fusului orar pot accelera adaptarea organismului.<\/p>\n

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C\u00e2nd vine vorba de jet lag,este indicat s\u0103 iei masa dup\u0103 programul local. Sursa: Pexels<\/em><\/p>\n<\/div>\n

Alimentele care \u00ee\u021bi pot proteja digestia<\/h2>\n

Pe durata primelor zile este recomandat s\u0103 alegi preparate simple \u0219i u\u0219or de digerat. Por\u021biile mai mici sunt tolerate mai bine de organism, mai ales dac\u0103 apar deja probleme digestive. Nutri\u021bioni\u0219tii recomand\u0103 evitarea alimentelor foarte grase, pr\u0103jite sau exotice imediat dup\u0103 sosire, deoarece sistemul digestiv este deja afectat de schimbarea ritmului biologic.<\/p>\n

Apa este cel mai bun aliat \u00een timpul zborului<\/h2>\n

Aerul din cabinele avioanelor<\/a> este foarte uscat, iar deshidratarea poate accentua senza\u021bia de oboseal\u0103 \u0219i simptomele jet lag-ului. Speciali\u0219tii recomand\u0103 consumul regulat de ap\u0103 \u00eenainte, \u00een timpul \u0219i dup\u0103 zbor. \u00cen schimb, alcoolul \u0219i excesul de cafea ar trebui evitate. Alcoolul afecteaz\u0103 calitatea somnului, iar at\u00e2t b\u0103uturile alcoolice, c\u00e2t \u0219i cele cu cofein\u0103 pot favoriza deshidratarea. Dac\u0103 obi\u0219nuie\u0219ti s\u0103 bei cafea diminea\u021ba, po\u021bi p\u0103stra acest obicei \u0219i \u00een vacan\u021b\u0103, \u00eens\u0103 este recomandat s\u0103 evi\u021bi cofeina \u00een a doua parte a zilei pentru a nu \u00eent\u00e2rzia adaptarea la noul program de somn.<\/p>\n

Mi\u0219carea conteaz\u0103 aproape la fel de mult ca alimenta\u021bia<\/h2>\n

Serviciul Na\u021bional de S\u0103n\u0103tate din Marea Britanie recomand\u0103 ca, \u00een timpul zborurilor lungi, pasagerii s\u0103 se ridice periodic, s\u0103 fac\u0103 c\u00e2\u021biva pa\u0219i \u0219i exerci\u021bii u\u0219oare de \u00eentindere. Aceste m\u0103suri contribuie la reducerea rigidit\u0103\u021bii musculare \u0219i stimuleaz\u0103 circula\u021bia s\u00e2ngelui, ajut\u00e2nd organismul s\u0103 suporte mai bine c\u0103l\u0103toria.<\/p>\n

Dup\u0103 vacan\u021b\u0103, revino rapid la rutina obi\u0219nuit\u0103<\/h2>\n

Speciali\u0219tii spun c\u0103 acelea\u0219i principii sunt valabile \u0219i la \u00eentoarcerea acas\u0103. Reluarea c\u00e2t mai rapid\u0103 a programului obi\u0219nuit de somn \u0219i de mese \u00eei permite organismului s\u0103 \u00ee\u0219i reseteze mai u\u0219or ceasul biologic \u0219i s\u0103 reduc\u0103 perioada de adaptare. De\u0219i nu exist\u0103 o metod\u0103 care s\u0103 elimine complet efectele diferen\u021bei de fus orar, combina\u021bia dintre hidratare, alimenta\u021bie echilibrat\u0103, expunere la lumin\u0103 natural\u0103 \u0219i respectarea programului local poate face ca primele zile dup\u0103 un zbor<\/a> lung s\u0103 fie considerabil mai u\u0219or de suportat.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pe l\u00e2ng\u0103 recomand\u0103rile privind somnul \u0219i expunerea la lumin\u0103 natural\u0103, exper\u021bii atrag aten\u021bia c\u0103 ceea ce m\u0103n\u00e2nci \u0219i bei \u00eenainte, \u00een timpul \u0219i dup\u0103 zbor poate influen\u021ba modul \u00een care … Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":705324,"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\/705323"}],"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=705323"}],"version-history":[{"count":0,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/posts\/705323\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=\/wp\/v2\/media\/705324"}],"wp:attachment":[{"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=705323"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=705323"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/microscopemedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=705323"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}