{"id":383950,"date":"2022-07-14T10:00:00","date_gmt":"2022-07-14T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=383950"},"modified":"2024-05-27T19:00:19","modified_gmt":"2024-05-27T17:00:19","slug":"15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/","title":{"rendered":"15 moduri de a v\u0103 \u00eent\u0103ri sistemul imunitar \u0219i de a v\u0103 proteja s\u0103n\u0103tatea"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#De_ce_cautarea_pentru_pornirea_imunitatii_alias_Immune_Boost_pe_Google_nu_este_solutia_potrivita\" title=\"De ce c\u0103utarea pentru pornirea imunit\u0103\u021bii, alias Immune Boost pe Google, nu este solu\u021bia potrivit\u0103?\">De ce c\u0103utarea pentru pornirea imunit\u0103\u021bii, alias Immune Boost pe Google, nu este solu\u021bia potrivit\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#Cum_functioneaza_imunitatea_pe_limbajul_tuturor\" title=\"Cum func\u021bioneaz\u0103 imunitatea pe limbajul tuturor?\">Cum func\u021bioneaz\u0103 imunitatea pe limbajul tuturor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#Aceste_15_sfaturi_simple_va_vor_sustine_sistemul_imunitar\" title=\"Aceste 15 sfaturi simple v\u0103 vor sus\u021bine sistemul imunitar\">Aceste 15 sfaturi simple v\u0103 vor sus\u021bine sistemul imunitar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#1_Respectati_masurile_de_igiena_de_baza_si_fiti_constienti_de_unde_vine_cel_mai_mare_pericol\" title=\"1. Respecta\u021bi m\u0103surile de igien\u0103 de baz\u0103 \u0219i fi\u021bi con\u0219tien\u021bi de unde vine cel mai mare pericol\">1. Respecta\u021bi m\u0103surile de igien\u0103 de baz\u0103 \u0219i fi\u021bi con\u0219tien\u021bi de unde vine cel mai mare pericol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#2_Incercati_sa_reduceti_stresul_cu_ajutorul_diferitelor_tehnici_de_relaxare\" title=\"2. \u00cencerca\u021bi s\u0103 reduce\u021bi stresul cu ajutorul diferitelor tehnici de relaxare\">2. \u00cencerca\u021bi s\u0103 reduce\u021bi stresul cu ajutorul diferitelor tehnici de relaxare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#3_Concentrati-va_pe_un_somn_de_calitate_si_suficient_de_lung\" title=\"3. Concentra\u021bi-v\u0103 pe un somn de calitate \u0219i suficient de lung\">3. Concentra\u021bi-v\u0103 pe un somn de calitate \u0219i suficient de lung<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#4_Nu_uitati_sa_faceti_miscare_si_exercitii_fizice_in_mod_regulat\" title=\"4. Nu uita\u021bi s\u0103 face\u021bi mi\u0219care \u0219i exerci\u021bii fizice \u00een mod regulat\">4. Nu uita\u021bi s\u0103 face\u021bi mi\u0219care \u0219i exerci\u021bii fizice \u00een mod regulat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#5_Eat_the_Rainbow_alias_consumati_mai_multe_legume_fructe_si_alimente_colorate\" title=\"5. Eat the Rainbow alias consuma\u021bi mai multe legume, fructe \u0219i alimente colorate\">5. Eat the Rainbow alias consuma\u021bi mai multe legume, fructe \u0219i alimente colorate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#6_Consumati_mai_multe_alimente_probiotice_si_prebiotice_si_oferiti_o_sansa_si_probioticelor\" title=\"6. Consuma\u021bi mai multe alimente probiotice \u0219i prebiotice \u0219i oferi\u021bi o \u0219ans\u0103 \u0219i probioticelor\">6. Consuma\u021bi mai multe alimente probiotice \u0219i prebiotice \u0219i oferi\u021bi o \u0219ans\u0103 \u0219i probioticelor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#7_Asigurati-va_ca_aveti_un_aport_suficient_de_proteine\" title=\"7. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un aport suficient de proteine\">7. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un aport suficient de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#8_Consumati_mai_multe_grasimi_sanatoase\" title=\"8. Consuma\u021bi mai multe gr\u0103simi s\u0103n\u0103toase\">8. Consuma\u021bi mai multe gr\u0103simi s\u0103n\u0103toase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#9_Oferiti_o_sansa_si_saunelor\" title=\"9. Oferi\u021bi o \u0219ans\u0103 \u0219i saunelor\">9. Oferi\u021bi o \u0219ans\u0103 \u0219i saunelor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#10_Faceti_dusuri_reci_Dusul_rece_de_dimineata_va_va_oferi_un_stimul_placut_pentru_ziua_urmatoare\" title=\"10. Face\u021bi du\u0219uri reci. Du\u0219ul rece de diminea\u021ba v\u0103 va oferi un stimul pl\u0103cut pentru ziua urm\u0103toare\">10. Face\u021bi du\u0219uri reci. Du\u0219ul rece de diminea\u021ba v\u0103 va oferi un stimul pl\u0103cut pentru ziua urm\u0103toare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#11_Reduceti_consumul_de_alcool_si_numarul_de_tigari\" title=\"11. Reduce\u021bi consumul de alcool \u0219i num\u0103rul de \u021big\u0103ri\">11. Reduce\u021bi consumul de alcool \u0219i num\u0103rul de \u021big\u0103ri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#12_Limitati_consumul_de_alimente_de_calitate_slaba_si_concentrati-va_pe_alimente_proaspete_si_putin_procesate\" title=\"12. Limita\u021bi consumul de alimente de calitate slab\u0103 \u0219i concentra\u021bi-v\u0103 pe alimente proaspete \u0219i pu\u021bin procesate\">12. Limita\u021bi consumul de alimente de calitate slab\u0103 \u0219i concentra\u021bi-v\u0103 pe alimente proaspete \u0219i pu\u021bin procesate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#13_Consumati_suplimente_de_calitate\" title=\"13. Consuma\u021bi suplimente de calitate\">13. Consuma\u021bi suplimente de calitate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#14_Fiti_activi_si_faceti_plimbari_in_natura\" title=\"14. Fi\u021bi activi \u0219i face\u021bi plimb\u0103ri \u00een natur\u0103\">14. Fi\u021bi activi \u0219i face\u021bi plimb\u0103ri \u00een natur\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#15_Radeti_mult_fiti_pozitivi_si_pastrati_legatura_cu_cei_dragi\" title=\"15. R\u00e2de\u021bi mult, fi\u021bi pozitivi \u0219i p\u0103stra\u021bi leg\u0103tura cu cei dragi\">15. R\u00e2de\u021bi mult, fi\u021bi pozitivi \u0219i p\u0103stra\u021bi leg\u0103tura cu cei dragi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.ro\/blog\/15-moduri-de-a-va-intari-sistemul-imunitar-si-de-a-va-proteja-sanatatea\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Haide\u021bi s\u0103 clarific\u0103m un lucru chiar de la \u00eenceput. Nu se poate s\u0103 v\u0103 <strong>cre\u0219te\u021bi imunitatea<\/strong> m\u00e2nc\u00e2nd ierburi uscate culese \u00een Siberia sub lumina lunii sau s\u0103 be\u021bi sucuri cu un extract concentrat dintr-o b\u0103utur\u0103 magic\u0103 de la Severus Snape, \u00eensu\u0219i profesorul de elixiruri de la Hogwarts. Poate v\u0103 \u00eentreba\u021bi, de ce s\u0103 mai \u00eencerca\u021bi s\u0103 v\u0103 sus\u021bine\u021bi sistemul de ap\u0103rare al organismului, c\u00e2nd nu este chiar at\u00e2t de u\u0219or? Pentru c\u0103 via\u021ba de zi cu zi \u0219i obiceiurile zilnice au un impact major asupra sistemului imunitar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Starea optim\u0103 a sistemului imunitar poate fi imaginat\u0103 ca o armat\u0103<\/strong> format\u0103 din mai multe unit\u0103\u021bi de lupt\u0103 specializate, ce \u00eempiedic\u0103 agen\u021bii patogeni zbur\u0103tori s\u0103 provoace boli \u00een organism. Fiecare unitate specializat\u0103 poate fi sl\u0103bit\u0103 de factorii stilului de via\u021b\u0103 care afecteaz\u0103 sistemul imunitar. Atunci c\u00e2nd dormim pu\u021bin, solda\u021bii sistemului imunitar nu sunt complet \u00een alert\u0103 \u0219i, astfel, pot oferi bacteriilor \u0219ansa de a ini\u021bia o boal\u0103. Haide\u021bi s\u0103 \u00eenv\u0103\u021b\u0103m \u00eempreun\u0103 cum s\u0103 ne consolid\u0103m armata imunitar\u0103 c\u00e2t mai mult posibil \u0219i s\u0103 permitem sistemului imunitar s\u0103 func\u021bioneze la maximum. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"De_ce_cautarea_pentru_pornirea_imunitatii_alias_Immune_Boost_pe_Google_nu_este_solutia_potrivita\"><\/span>De ce c\u0103utarea pentru pornirea imunit\u0103\u021bii, alias Immune Boost pe Google, nu este solu\u021bia potrivit\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00centr-o analiz\u0103 efectuat\u0103 \u00een septembrie 2020, Wagner \u0219i echipa sa afirm\u0103 c\u0103 \u00eentre 15 aprilie 2020 \u0219i 15 mai 2020, <strong>utilizarea hashtag-ului #immunebooster (kicking immunity)<\/strong> pe re\u021beaua de socializare Instagram <strong>a crescut cu 46%<\/strong>. Ceea ce, \u00eempreun\u0103 cu tendin\u021ba de c\u0103utare a \u201eimbun\u0103t\u0103\u021birii imunit\u0103\u021bii\u201d \u0219i a \u201e\u00eent\u0103ririi imunit\u0103\u021bii\u201d pe Google \u00een februarie 2020, demonstreaz\u0103 faptul c\u0103 oamenii <strong>caut\u0103 modalit\u0103\u021bi de a-\u0219i sus\u021bine \u00een mod natural sistemul de ap\u0103rare al organismului<\/strong>. Totu\u0219i, ceea ce poate ajuta la acest lucru nu este o diet\u0103 specific\u0103, un program de exerci\u021bii fizice sau consumul unui supliment alimentar, ci <strong>o \u00eembun\u0103t\u0103\u021bire general\u0103 a stilului de via\u021b\u0103, care se reflect\u0103 ulterior \u00eentr-un sistem imunitar mai puternic.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_functioneaza_imunitatea_pe_limbajul_tuturor\"><\/span>Cum func\u021bioneaz\u0103 imunitatea pe limbajul tuturor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Factorii care afecteaz\u0103 sistemul imunitar contribuie la sistemul optim de ap\u0103rare al organismului. <strong>Imunitatea este reprezentat\u0103 de o armat\u0103 de unit\u0103\u021bi specializate<\/strong>, unde fiecare unitate face parte din sistemul imunitar. Armata noastr\u0103 imunitar\u0103 lucreaz\u0103 24\/7 pentru a g\u0103si microorganisme d\u0103un\u0103toare, pe care apoi le distruge sistematic. Vestea bun\u0103 este c\u0103 un sistem imunitar s\u0103n\u0103tos \u00ee\u0219i poate recunoa\u0219te propriile \u021besuturi \u0219i nu le poate ataca. \u00cen acela\u0219i timp, are grij\u0103 f\u0103r\u0103 \u00eencetare de \u00eentre\u021binerea sistemului, lucr\u00e2nd pentru a elimina celulele vechi, deteriorate sau mutante. Unit\u0103\u021bile armatei sub form\u0103 de globule albe, macrofage, neutrofile, bazofile \u0219i al\u021bi \u201esolda\u021bi\u201d pot avea probleme atunci c\u00e2nd se confrunt\u0103 cu for\u021ba superioar\u0103 a inamicului sub form\u0103 de agen\u021bi patogeni. \u00centr-un astfel de caz, armata nu are de ales dec\u00e2t s\u0103 atace ace\u0219ti agen\u021bi \u0219i s\u0103 planifice cum s\u0103 fac\u0103 fa\u021b\u0103 intrusului (boala), \u00een timp ce noi sus\u021binem \u00eentregul proces prin odihn\u0103, somn \u0219i hran\u0103 de calitate, cu accent pe probiotice, prebiotice \u0219i proteine. Astfel, vom \u201etrimite armatei noastre ni\u0219te solda\u021bi de rezerv\u0103 \u0219i material pentru preg\u0103tirea de noi solda\u021bi\u201d.&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1124x749.jpg\" alt=\"Cum func\u021bioneaz\u0103 imunitatea pe limbajul tuturor?\" class=\"wp-image-190502\" style=\"width:843px;height:562px\" title=\"Cum func\u021bioneaz\u0103 imunitatea pe limbajul tuturor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Aceste_15_sfaturi_simple_va_vor_sustine_sistemul_imunitar\"><\/span>Aceste 15 sfaturi simple v\u0103 vor sus\u021bine sistemul imunitar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 c\u0103 <strong>nu este necesar s\u0103 v\u0103 \u00eentoarce\u021bi via\u021ba la 180\u00b0, ci doar s\u0103 \u00eencerca\u021bi s\u0103 urma\u021bi toate sfaturile de mai jos pentru a v\u0103 sus\u021bine sistemul imunitar.<\/strong> Este o munc\u0103 ne\u00eencetat\u0103 \u0219i cu pa\u0219i mici, <strong>care, pe termen lung, se pot reflecta \u00een reducerea riscului de apari\u021bie a bolilor<\/strong>, \u00eembun\u0103t\u0103\u021birea func\u021biei sistemului imunitar sau chiar o mai mare preg\u0103tire a organismului pentru a lupta \u00eempotriva bolii \u00een sine. Pur \u0219i simplu alege\u021bi un domeniu al stilului de via\u021b\u0103 <strong>c\u0103ruia s\u0103 \u00eei acorda\u021bi aten\u021bie \u0219i pe care s\u0103 \u00eel \u00eembun\u0103t\u0103\u021bi\u021bi cu u\u0219urin\u021b\u0103<\/strong>, \u00een loc s\u0103 fi\u021bi mai stresa\u021bi prin faptul c\u0103 nu pute\u021bi urma 100% toate recomand\u0103rile pe care vi le-a\u021bi dori. Chiar \u0219i pa\u0219ii mici \u00eenseamn\u0103 \u00eembun\u0103t\u0103\u021biri, care \u00een timp pot deveni o \u00eembun\u0103t\u0103\u021bire uria\u0219\u0103 a stilului de via\u021b\u0103, f\u0103r\u0103 s\u0103 v\u0103 coste niciun efort major.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Respectati_masurile_de_igiena_de_baza_si_fiti_constienti_de_unde_vine_cel_mai_mare_pericol\"><\/span>1. Respecta\u021bi m\u0103surile de igien\u0103 de baz\u0103 \u0219i fi\u021bi con\u0219tien\u021bi de unde vine cel mai mare pericol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 reduce\u021bi riscul de infectare cu orice boal\u0103 infec\u021bioas\u0103, este necesar s\u0103 respecta\u021bi m\u0103surile de igien\u0103 de baz\u0103. Este destul de clar c\u0103 este posibil s\u0103 nu pute\u021bi evita toate situa\u021biile problematice \u00een care oamenii din jurul nostru uit\u0103 s\u0103-\u0219i acopere gura atunci c\u00e2nd str\u0103nut\u0103 sau c\u00e2nd c\u0103l\u0103tori\u021bi ca sardinele \u00eentr-un mijloc de transport \u00een comun, <strong>\u00eens\u0103 pute\u021bi influen\u021ba o mul\u021bime de lucruri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spre exemplu, \u021bine\u021bi cont de locurile \u00een care sunte\u021bi cel mai expu\u0219i riscurilor. Exist\u0103 locuri cu o concentrare mare de oameni, \u00een special la interior (magazine, centre comerciale, mijloace de transport sau un loc de munc\u0103 cu un num\u0103r mare de persoane \u0219i persoane poten\u021bial bolnave (spitale, centre de recoltare analize sau s\u0103li de a\u0219teptare pentru medici)). Con\u0219tientizarea acestui lucru \u0219i faptul c\u0103 ave\u021bi grij\u0103 la lucrurile din jur va minimiza riscul unei poten\u021biale infec\u021bii. Potrivit OMS, care sunt m\u0103surile de igien\u0103 de baz\u0103? <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Respecta\u021bi regulile <\/strong>stabilite de guvern \u0219i de autorit\u0103\u021bile relevante.<\/li>\n\n\n\n<li><strong>Sp\u0103la\u021bi-v\u0103 bine m\u00e2inile \u00een mod regulat<\/strong>. Mai ales dup\u0103 ce a\u021bi vizitat locuri cu o concentra\u021bie mare de oameni, cum ar fi magazine, centre comerciale, transport public \u0219i mediul de lucru.<\/li>\n\n\n\n<li><strong>Evita\u021bi s\u0103 v\u0103 atinge\u021bi nasul, ochii \u0219i gura.<\/strong> M\u00e2inile ating o mul\u021bime de obiecte, astfel \u00eenc\u00e2t acestea pot fi u\u0219or contaminate temporar cu agen\u021bi patogeni, \u0219i , atunci c\u00e2nd v\u0103 sc\u0103rpina\u021bi \u00een nas, faciliteaz\u0103 p\u0103trunderea \u00een corp.<\/li>\n\n\n\n<li><strong>Acoperi\u021bi-v\u0103 gura c\u00e2nd tu\u0219i\u021bi<\/strong> \u0219i dezinfecta\u021bi \u00een mod regulat obiectele utilizate frecvent \u0219i zonele care sunt atinse de mai multe persoane, cum ar fi m\u00e2nerele u\u0219ilor sau ecranul telefonului.<\/li>\n\n\n\n<li><strong>Evita\u021bi locurile cu o concentra\u021bie mare de oamen<\/strong>i, \u00een special la interior.<\/li>\n\n\n\n<li>Aerisi\u021bi frecvent spa\u021biile \u00eenchise.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Nu \u00eemp\u0103r\u021bi\u021bi lucruri personale, gust\u0103ri sau b\u0103uturi cu alte persoane.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Incercati_sa_reduceti_stresul_cu_ajutorul_diferitelor_tehnici_de_relaxare\"><\/span>2. \u00cencerca\u021bi s\u0103 reduce\u021bi stresul cu ajutorul diferitelor tehnici de relaxare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigur, este foarte u\u0219or de spus c\u0103 trebuie s\u0103 reduce\u021bi to\u021bi factorii de stres, dar cumva toat\u0103 lumea uit\u0103 s\u0103 spun\u0103 cum ar trebui s\u0103 face\u021bi acest lucru. Vie\u021bile celor mai multe persoane sunt afectate de m\u0103surile guvernamentale \u0219i de actuala epidemie. \u0218tirile de pe toate canalele de comunicare afi\u0219eaz\u0103 un nou num\u0103r record de persoane infectate, s\u0103lile de sport sunt \u00eenchise \u0219i este posibil s\u0103 sta\u021bi din nou prea mult timp \u00een cas\u0103. Atunci c\u00e2nd ad\u0103uga\u021bi \u0219i stresul de la serviciu, ratele bancare sau temele cu copiii, este foarte probabil ca majoritatea s\u0103 experimenta\u021bi stres pe termen lung (cronic).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dar stresul pe termen lung nu este tocmai un prieten<\/strong>, \u0219i, datorit\u0103 produc\u021biei reduse de celule ale sistemului imunitar, <strong>sl\u0103be\u0219te ap\u0103rarea organismului<\/strong> \u00eempotriva bolilor. De asemenea, are un <strong>impact negativ asupra vie\u021bii sexuale<\/strong>, deoarece scade libidoul \u0219i, \u00een loc de o \u201enoapte romantic\u0103\u201d, sunt mai multe \u0219anse s\u0103 ave\u021bi o noapte \u00een fa\u021ba unui serial TV. <span style=\"color: #ff6600;\">[6] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum s\u0103 face\u021bi fa\u021b\u0103 stresului \u0219i cum s\u0103 reduce\u021bi stresul cronic?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Limita\u021bi vizionarea \u0219tirilor<\/strong> \u0219i implica\u021bi-v\u0103 \u00een activit\u0103\u021bi care v\u0103 aduc fericire. Nu ve\u021bi rata nimic, iar voi ve\u021bi afla mereu esen\u021bialul sub o anumit\u0103 form\u0103. Pur \u0219i simplu nu mai acorda\u021bi aten\u021bie problemelor negative cu care nu pute\u021bi face nimic. Odat\u0103 ce v\u0103 decide\u021bi s\u0103 citi\u021bi \u0219tirile, pune\u021bi-v\u0103 \u00eencrederea \u00een surse de informa\u021bii de calitate &#8211; agen\u021biile na\u021bionale de \u0219tiri \u0219i marile case de pres\u0103 precum CNN sau BBC<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi exerci\u021bii de respira\u021bie sau o form\u0103 de medita\u021bie<\/strong>. Practicarea regulat\u0103 a medita\u021biei este asociat\u0103 cu o mai bun\u0103 abordare a situa\u021biilor stresante. Pute\u021bi \u00eencerca una dintre aplica\u021biile care v\u0103 vor ghida prin medita\u021bie. Ast\u0103zi, calmul este cel mai popular.<\/li>\n\n\n\n<li><strong>Antrena\u021bi-v\u0103 \u00een interior sau \u00een aer liber, \u00eencerca\u021bi yoga, face\u021bi jogging sau merge\u021bi la o plimbare \u00een natur\u0103<\/strong>. Numai activitatea sportiv\u0103 poate combate eficient stresul.<\/li>\n\n\n\n<li><strong>P\u0103stra\u021bi leg\u0103tura cu cei dragi<\/strong>, discuta\u021bi cu ei \u0219i \u00eemp\u0103rt\u0103\u0219i\u021bi \u00eempreun\u0103 grijile \u0219i problemele voastre actuale. Grija \u00eemp\u0103rt\u0103\u0219it\u0103 se \u00eenjum\u0103t\u0103\u021be\u0219te, iar faptul c\u0103 \u0219ti\u021bi c\u0103 nu sunte\u021bi singuri v\u0103 va aduce lini\u0219te.<\/li>\n\n\n\n<li><strong>Nu v\u0103 rezolva\u021bi problemele, emo\u021biile sau proasta dispozi\u021bie cu alcool sau \u021big\u0103ri<\/strong>. \u00cencerca\u021bi s\u0103 discuta\u021bi cu cei dragi despre lucruri care v\u0103 apas\u0103 sufletul sau c\u0103uta\u021bi ajutorul unui psiholog cu experien\u021b\u0103.<\/li>\n\n\n\n<li><strong>\u00cencepe\u021bi-v\u0103 diminea\u021ba cu un du\u0219 rece iar seara face\u021bi un du\u0219 cald sau o baie \u00een \u00eentuneric<\/strong> pentru a v\u0103 ajuta s\u0103 v\u0103 \u00eendrepta\u021bi direct spre t\u0103r\u00e2mul viselor.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"770\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1124x770.jpg\" alt=\"Cum s\u0103 face\u021bi fa\u021b\u0103 stresului \u0219i cum s\u0103 reduce\u021bi stresul cronic?\" class=\"wp-image-190417\" style=\"width:843px;height:578px\" title=\"Cum s\u0103 face\u021bi fa\u021b\u0103 stresului \u0219i cum s\u0103 reduce\u021bi stresul cronic?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1124x770.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1536x1052.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-2048x1403.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Concentrati-va_pe_un_somn_de_calitate_si_suficient_de_lung\"><\/span>3. Concentra\u021bi-v\u0103 pe un somn de calitate \u0219i suficient de lung<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Lipsa somnului perturb\u0103 func\u021bionarea optim\u0103 a sistemului imunitar<\/strong>, sl\u0103bind astfel unele dintre unit\u0103\u021bile imunitare ale armatei, f\u0103c\u00e2ndu-v\u0103 mai susceptibili la boli. Un studiu efectuat pe 22.000 de persoane a constatat faptul c\u0103 persoanele care dormeau mai pu\u021bin de 6 ore pe zi sau care aveau probleme de somn mai grave erau mai predispuse la apari\u021bia gripei \u0219i altor infec\u021bii respiratorii. <span style=\"color: #ff6600;\">[1] [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vizionarea filmelor pe Netflix p\u00e2n\u0103 noaptea t\u00e2rziu sau jocurile pe PlayStation nu este cea mai bun\u0103 idee despre cum s\u0103 petrece\u021bi timpul destinat somnului. <strong>Datorit\u0103 sus\u021binerii generale a s\u0103n\u0103t\u0103\u021bii, sportului \u0219i performan\u021bei mentale, ar trebui s\u0103 v\u0103 trata\u021bi cu un somn de calitate suficient \u00een fiecare zi timp de 7-9 ore.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe sfaturi pentru \u00eembun\u0103t\u0103\u021birea somnului, citi\u021bi articolul nostru intitulat&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u0219i cum acesta influen\u021beaz\u0103 s\u0103n\u0103tatea \u0219i cre\u0219terea masei musculare?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Nu_uitati_sa_faceti_miscare_si_exercitii_fizice_in_mod_regulat\"><\/span>4. Nu uita\u021bi s\u0103 face\u021bi mi\u0219care \u0219i exerci\u021bii fizice \u00een mod regulat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Activitatea sportiv\u0103 regulat\u0103 este str\u00e2ns legat\u0103 de un sistem imunitar mai rezistent<\/strong>. Nieman &amp; Wentz, (2019) au ar\u0103tat c\u0103 sportul regulat cu preten\u021bii moderate, care este definit \u00een intensitatea de aproximativ 60% VO2 max. \u0219i care dureaz\u0103 60 de minute, are un efect benefic asupra sistemului imunitar. <strong>Persoanele care fac sport \u00een mod obi\u0219nuit au \u0219anse mai sc\u0103zute s\u0103 se \u00eemboln\u0103veasc\u0103 de grip\u0103 sau alte boli virale<\/strong>. Studii ulterioare au ar\u0103tat c\u0103 atunci c\u00e2nd participan\u021bii au mers aproape \u00een fiecare zi timp de 40 de minute la 70-75% VO2 max, au avut cu jum\u0103tate mai pu\u021bine \u201ezile de boal\u0103\u201d (r\u0103celi, grip\u0103 sau dureri \u00een g\u00e2t) \u00een compara\u021bie cu persoanele care nu au f\u0103cut sport deloc. \u00cen acela\u0219i timp, sporturile regulate sunt benefice pentru reducerea nivelului de stres cronic.<span style=\"color: #ff6600;\"> [12] [13] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prin urmare, este indicat s\u0103 v\u0103 dedica\u021bi cel pu\u021bin o dat\u0103 la dou\u0103 zile activit\u0103\u021bii fizice regulate, moderat solicitante<\/strong>, \u00eembog\u0103\u021bite cu antrenamente de for\u021b\u0103 sau alt\u0103 activitate preferat\u0103 de trei ori pe s\u0103pt\u0103m\u00e2n\u0103. Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi care sunt celelalte beneficii ale exerci\u021biilor fizice regulate, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>10 beneficii nea\u0219teptate ale antrenamentelor care o s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 via\u021ba.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Eat_the_Rainbow_alias_consumati_mai_multe_legume_fructe_si_alimente_colorate\"><\/span>5. Eat the Rainbow alias consuma\u021bi mai multe legume, fructe \u0219i alimente colorate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pare c\u0103 suna ciudat, \u00eens\u0103 conceptul de a recmanda oamenilor s\u0103 \u201econsume alimente colorate\u201d are o baz\u0103 ra\u021bional\u0103<\/strong>. Ar trebui s\u0103 m\u00e2nca\u021bi cel pu\u021bin <strong>400 de grame de legume \u0219i 200 de grame de fructe pe zi<\/strong>, adic\u0103 aproximativ 3-4, sau 2-3 buc\u0103\u021bi medii mai mici. <strong>Ce ave\u021bi de c\u00e2\u0219tigat atunci c\u00e2nd m\u00e2ncarea are toate culorile curcubeului?<\/strong> Fructele \u0219i legumele ro\u0219ii, portocalii, galbene, verzi \u0219i albastru-violet vor aduce organismului o serie de substan\u021be biologic active cu un efect benefic larg asupra s\u0103n\u0103t\u0103\u021bii. Datorit\u0103 fibrelor con\u021binute, vom satisface \u0219i microbiomul, sau bacteriile intestinale. Fibrele sus\u021bin func\u021bionarea corect\u0103 a acestuia, care este, de asemenea, important\u0103 pentru sistemul imunitar. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>La fiecare mas\u0103, consuma\u021bi o por\u021bie din fructele sau legumele preferate<\/strong> \u0219i \u00eencerca\u021bi s\u0103 face\u021bi \u00een a\u0219a fel \u00eenc\u00e2t culorile mesei voastre pe tot parcursul zilei s\u0103 semene cu un hit Instagram sub form\u0103 de \u201ePoke bowls\u201d sau fulgi de ov\u0103z colorat. Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe informa\u021bii despre alimentele colorate, le pute\u021bi g\u0103si \u00een articolul nostru intitulat&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/super-alimentele-si-efectele-lor-asupra-sanatatii-si-imunitatii\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Super-alimentele \u0219i efectele lor asupra s\u0103n\u0103t\u0103\u021bii \u0219i imunit\u0103\u021bii.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1124x750.jpg\" alt=\"Eat the Rainbow alias consuma\u021bi mai multe legume, fructe \u0219i alimente colorate\" class=\"wp-image-190430\" style=\"width:843px;height:563px\" title=\"Eat the Rainbow alias consuma\u021bi mai multe legume, fructe \u0219i alimente colorate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Consumati_mai_multe_alimente_probiotice_si_prebiotice_si_oferiti_o_sansa_si_probioticelor\"><\/span>6. Consuma\u021bi mai multe alimente probiotice \u0219i prebiotice \u0219i oferi\u021bi o \u0219ans\u0103 \u0219i probioticelor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Chefirul, iaurtul de calitate, laptele acidofil, legumele fermentate, kimchiul, fructele, legumele, leguminoasele, cerealele integrale sau kombucha<\/strong>, spre exemplu, au un efect pozitiv asupra microbiomului uman, aproximativ 350 de trilioane de celule microbiene situate \u00een tractul digestiv, \u00een special pe intestinul gros. Iar dac\u0103 v\u0103 hr\u0103ni\u021bi corect microbiomul cu fibre \u0219i \u201ealimente vii\u201d care con\u021bin \u00een mod natural bacterii s\u0103n\u0103toase, acestea v\u0103 vor r\u0103spl\u0103ti \u0219i prin sus\u021binerea sistemului imunitar. <strong>Unele bacterii chiar \u201eproduc vitamine, \u00een special vitamine din grupa B\u201d<\/strong> \u0219i, astfel, sus\u021bin imunitatea.<span style=\"color: #ff6600;\"> [15] [16] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Atunci c\u00e2nd vine vorba de alimenta\u021bie, alege\u021bi \u00een principal produse din lapte acru, legume fermentate \u0219i alimente cu con\u021binut suficient de fibre<\/strong>. De asemenea, pute\u021bi s\u0103 v\u0103 sus\u021bine\u021bi func\u021bionarea optim\u0103 a bacteriilor bune cu probiotice de calitate, care sunt o surs\u0103 concentrat\u0103 de culturi de probiotice care sus\u021bin compozi\u021bia optim\u0103 a microbiomului. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre probiotice, citi\u021bi articolul nostru intitulat&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/probioticele-importanta-bacteriilor-benefice-pentru-imunitatea-si-sanatatea-generala-a-sportivilor\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Probioticele: importan\u021ba bacteriilor benefice pentru imunitatea \u0219i s\u0103n\u0103tatea general\u0103 a sportivilor.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29851,30340,7076,46060,29378,54646,5331,28324,49306,5585,7974,6503,43687,43912\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Asigurati-va_ca_aveti_un_aport_suficient_de_proteine\"><\/span>7. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un aport suficient de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proteina este piatra de temelie pentru formarea celulelor sistemului imunitar<\/strong>, sau \u201earmata de ap\u0103rare\u201d. Datorit\u0103 aportului optim de proteine, organismul are suficiente materiale de construc\u021bie pentru a crea \u201enoi solda\u021bi\u201d \u0219i pentru a \u00eenvinge boala. Prin urmare, este necesar s\u0103 v\u0103 men\u021bine\u021bi aportul de proteine \u00een raport cu obiectivele voastre \u0219i sarcina sportiv\u0103, care, pentru sportivii de for\u021b\u0103 poate sc\u0103dea \u00een intervalul de <strong>1,4-2 g<\/strong> per kilogram de greutate corporal\u0103. <span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Concentra\u021bi-v\u0103 pe surse de proteine de calitate<\/strong>: carne, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pe\u0219te<\/a>, fructe de mare, lapte, produse lactate \u0219i br\u00e2nz\u0103, ou\u0103, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">leguminoase<\/a>&nbsp;(maz\u0103re, fasole, linte, n\u0103ut, edamame), pseudocereale (hri\u0219c\u0103, amarant, quinoa), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a>, \u00eenlocuitori vegetali ai c\u0103rnii, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine din zer<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine \u200b\u200bpe baz\u0103 de plante<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">batoane proteice<\/a>. Dac\u0103 sunte\u021bi \u00een c\u0103utare de inspira\u021bie pentru alte alimente bogate \u00een proteine, le ve\u021bi g\u0103si \u00een articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Consumati_mai_multe_grasimi_sanatoase\"><\/span>8. Consuma\u021bi mai multe gr\u0103simi s\u0103n\u0103toase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Consumul de gr\u0103simi s\u0103n\u0103toase (cum ar fi acizii gra\u0219i omega 3)<\/strong> \u00een loc de acizi gra\u0219i satura\u021bi poate ajuta organismul s\u0103 produc\u0103 substan\u021be care sunt implicate \u00een reglarea func\u021biilor imune. <strong>Acizii gra\u0219i Omega 3 au efecte antiinflamatorii<\/strong>, precum \u0219i gr\u0103simile s\u0103n\u0103toase din uleiul de m\u0103sline extravirgin, care pot ajuta organismul s\u0103 lupte \u00eempotriva bolilor. <span style=\"color: #ff6600;\">[20] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cenlocui\u021bi cel pu\u021bin par\u021bial carnea ro\u0219ie \u0219i c\u00e2rna\u021bii cu pe\u0219te<\/strong>, ad\u0103uga\u021bi semin\u021be de chia \u00een fulgii de ov\u0103z \u0219i ulei de m\u0103sline extravirgin \u00een salata de legume. Suplimentele alimentare sunt, de asemenea, o modalitate potrivit\u0103 de a v\u0103 cre\u0219te aportul de acizi gra\u0219i omega 3. Pentru a afla mai multe despre tipurile \u0219i distribu\u021bia gr\u0103similor, citi\u021bi articolul nostru intitulat&nbsp;<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-bune-rele\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Care gr\u0103simi v\u0103 d\u0103uneaz\u0103 \u0219i care sunt benefice?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1124x750.jpg\" alt=\"Consuma\u021bi mai multe gr\u0103simi s\u0103n\u0103toase\" class=\"wp-image-190443\" style=\"width:843px;height:563px\" title=\"Consuma\u021bi mai multe gr\u0103simi s\u0103n\u0103toase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Oferiti_o_sansa_si_saunelor\"><\/span>9. Oferi\u021bi o \u0219ans\u0103 \u0219i saunelor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Saunele regulate \u00eent\u0103resc sistemul imunitar \u0219i pot ac\u021biona ca o preven\u021bie \u00eempotriva gripei \u0219i r\u0103celilor<\/strong>. Temperatura mai ridicat\u0103 \u00een saune se datoreaz\u0103 \u0219i temperaturii mai ridicate a corpului, ceea ce duce la o cre\u0219tere a \u201eune p\u0103r\u021bi din armata sistemului imunitar\u201d sub form\u0103 de globule albe.&nbsp;<span style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 este posibil \u0219i sauna este confortabil\u0103 pentru voi, merge\u021bi \u00een mod regulat de aproximativ 1-2 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Faceti_dusuri_reci_Dusul_rece_de_dimineata_va_va_oferi_un_stimul_placut_pentru_ziua_urmatoare\"><\/span>10. Face\u021bi du\u0219uri reci. Du\u0219ul rece de diminea\u021ba v\u0103 va oferi un stimul pl\u0103cut pentru ziua urm\u0103toare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu numai temperatura ridicat\u0103 din saun\u0103 este benefic\u0103 pentru organismul nostru, ci \u0219i <strong>du\u0219urile reci au efecte asem\u0103n\u0103toare<\/strong>. Acestea din urm\u0103, efectuate \u00een mod regulat, <strong>pot reduce nivelul cortizolului, hormonul stresului<\/strong>, care \u00een sine aduce beneficii \u0219i v\u0103 poate ajuta s\u0103 face\u021bi fa\u021b\u0103 mai bine efectelor stresului pe termen lung. La fel ca \u0219i saunele obi\u0219nuite, <strong>du\u0219urile reci pot cre\u0219te \u0219i num\u0103rul anumitor \u201etrupe ale armatei imune\u201d sub form\u0103 de globule albe \u0219i monocite<\/strong>, spre exemplu. Prin urmare, sistemul nostru imunitar este mai rezistent \u0219i mai bine \u00eenarmat pentru a lupta \u00eempotriva infec\u021biilor. <span style=\"color: #ff6600;\">[24] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 \u00eencepe\u021bi cu du\u0219uri reci?<\/strong> Nu este necesar s\u0103 arunca\u021bi tot ce ave\u021bi prin congelator \u00een cad\u0103 \u0219i s\u0103 sta\u021bi \u00een ghea\u021b\u0103 p\u00e2n\u0103 la g\u00e2t ca celebrul Wim Hof. <strong>Dup\u0103 un du\u0219 cald de diminea\u021b\u0103, este suficient s\u0103 sc\u0103de\u021bi temperatura apei \u00een pa\u0219i mici<\/strong> p\u00e2n\u0103 ajunge\u021bi la apa rece \u0219i s\u0103 \u021bine\u021bi a\u0219a c\u00e2t mai mult timp. La \u00eenceput poate fi destul de solicitant \u0219i este posibil s\u0103 sim\u021bi\u021bi c\u0103 v\u0103 afla\u021bi \u00een iad, dar cu timpul v\u0103 ve\u021bi obi\u0219nui \u0219i ve\u021bi fi mult mai bine preg\u0103ti\u021bi pentru o zi solicitant\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Reduceti_consumul_de_alcool_si_numarul_de_tigari\"><\/span>11. Reduce\u021bi consumul de alcool \u0219i num\u0103rul de \u021big\u0103ri<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Consumul de alcool seara afecteaz\u0103 calitatea somnului<\/strong> (\u00een special REM), care poate afecta foarte tare sistemul imunitar. Datorit\u0103 efectului diuretic al alcoolului \u0219i a mersului frecvent la toalet\u0103 pe timp de noapte, calitatea somnului va fi \u0219i mai diminuat\u0103. <strong>Consumul excesiv de alcool este asociat cu un sistem imunitar mai slab<\/strong> \u0219i cu un timp mai lung de recuperare dup\u0103 boal\u0103. <strong>La fel \u0219i cu fumatul<\/strong>, care elibereaz\u0103 \u00een mod voluntar o serie de toxine \u00een organism. Acestea pot avea un efect negativ asupra cre\u0219terii \u0219i func\u021biei celulelor \u201earmatei imune\u201d sub form\u0103 de citokine sau limfocite B.<span style=\"color: #ff6600;\"> [26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dac\u0103 este posibil, \u021bine\u021bi sub control consumul de alcool<\/strong> \u0219i nu dep\u0103\u0219i\u021bi aportul maxim zilnic de alcool de 20 de grame pentru b\u0103rba\u021bi \u0219i 10 grame pentru femei. La fel este \u0219i cu fumatul. Ideal este s\u0103 nu fuma\u021bi \u0219i s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 l\u0103sa\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 grame de alcool \u00eenseamn\u0103 aproximativ 125 ml de vin, 0,3 l de bere sau 40 ml de b\u0103utur\u0103 tare<\/li>\n\n\n\n<li>20 de grame de alcool \u00eenseamn\u0103 aproximativ 250 ml de vin, 0,5 l de bere sau 60 ml de b\u0103utur\u0103 tare<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi ce efect are alcoolul nu numai asupra s\u0103n\u0103t\u0103\u021bii voastre, ci \u0219i asupra formei corpului? Ve\u021bi afla totul dup\u0103 ce ve\u021bi citi articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/efectul-alcoolului-asupra-pierderii-greutate-regenerarii-cresterii-masei-musculare\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ce efect are alcoolul asupra pierderii \u00een greutate, regener\u0103rii \u0219i cre\u0219terii masei musculare?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Limitati_consumul_de_alimente_de_calitate_slaba_si_concentrati-va_pe_alimente_proaspete_si_putin_procesate\"><\/span>12. Limita\u021bi consumul de alimente de calitate slab\u0103 \u0219i concentra\u021bi-v\u0103 pe alimente proaspete \u0219i pu\u021bin procesate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Am putea vorbi despre importan\u021ba alimenta\u021biei \u00eenc\u0103 o dat\u0103 \u00een leg\u0103tur\u0103 cu orice subiect care prive\u0219te \u00eembun\u0103t\u0103\u021birea stilului de via\u021b\u0103<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103 alimenta\u021bia este \u00eentr-adev\u0103r at\u00e2t de important\u0103 \u0219i joac\u0103 un rol cheie \u00een problema sistemului optim de ap\u0103rare al organismului. <strong>O alimenta\u021bie de proast\u0103 calitate, cu predominan\u021ba alimentelor foarte procesate industrial<\/strong>, \u00een frunte cu fast-food, dulciuri, chestii s\u0103rate, pr\u0103jeli \u0219i c\u00e2rna\u021bi, este <strong>s\u0103rac\u0103 \u00een micronutrien\u021bi<\/strong>, de care organismul nostru nu are nevoie pentru func\u021bionarea sa, deoarece acestea con\u021bin o serie de substan\u021be care au un efect negativ asupra s\u0103n\u0103t\u0103\u021bii. Nimeni nu beneficiaz\u0103 de pe urma unui aport mare de sare, acizi gra\u0219i satura\u021bi, omega 6 \u0219i trans sau carbohidra\u021bi rafina\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prin \u00eembun\u0103t\u0103\u021birea alimenta\u021biei datorit\u0103 mai multor legume, fructe,<\/strong> cereale integrale, leguminoase, alimente cu efecte probiotice \u0219i prebiotice, proteine de calitate \u0219i gr\u0103simi s\u0103n\u0103toase, v\u0103 ve\u021bi sus\u021bine func\u021bionarea optim\u0103 a sistemului imunitar oferindu-i tot ce are nevoie pentru care acesta s\u0103 func\u021bioneze. V\u0103 pute\u021bi asigura aportul de micronutrien\u021bi cu ajutorul formulei de multivitamine \u0219i multiminerale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen acela\u0219i timp, trebuie s\u0103 ave\u021bi un aport corespunz\u0103tor de energie c\u00e2t v\u0103 trebuie cu adev\u0103rat<\/strong>. Procentul mare sau prea mic de <strong>gr\u0103sime corporal\u0103 afecteaz\u0103 \u0219i func\u021bia imunitar\u0103<\/strong>. Prin urmare, este necesar s\u0103 se men\u021bin\u0103 o greutate corporal\u0103 s\u0103n\u0103toas\u0103. Pentru a afla c\u00e2t\u0103 energie ar trebui s\u0103 consuma\u021bi \u0219i cum s\u0103 crea\u021bi cu u\u0219urin\u021b\u0103 un plan de alimenta\u021bie, consulta\u021bi articolul nostru intitulat <strong>Cum se calculeaz\u0103 aportul de energie \u0219i macronutrien\u021bi pentru pierderea \u00een greutate sau dezvoltarea muscular\u0103?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Limita\u021bi consumul de alimente de calitate slab\u0103 \u0219i concentra\u021bi-v\u0103 pe alimente proaspete \u0219i pu\u021bin procesate\" class=\"wp-image-190456\" style=\"width:843px;height:563px\" title=\"Limita\u021bi consumul de alimente de calitate slab\u0103 \u0219i concentra\u021bi-v\u0103 pe alimente proaspete \u0219i pu\u021bin procesate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"13_Consumati_suplimente_de_calitate\"><\/span>13. Consuma\u021bi suplimente de calitate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru un sistem imunitar puternic, este necesar ca acesta s\u0103 fie construit pe baze solide sub forma unei alimenta\u021bii de calitate. Unii nutrien\u021bi au un efect pozitiv asupra celulelor albe din s\u00e2nge \u0219i asupra capacit\u0103\u021bii lor de a lupta \u00eempotriva infec\u021biilor. Dar care sunt ace\u0219tia?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteina este o piatr\u0103 de temelie pentru producerea de globule albe din s\u00e2nge<\/strong>, iar aportul lor suficient este cu adev\u0103rat important pentru sistemul de ap\u0103rare al organismului. Pe l\u00e2ng\u0103 sursele tradi\u021bionale, pute\u021bi suplimenta proteinele cu <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">proteine din zer<\/a><\/strong>&nbsp;de \u00eenalt\u0103 calitate ce <strong>con\u021bin frac\u021bii proteice biologic active, care sunt benefice pentru imunitatea voastr\u0103<\/strong>. Acestea sunt cunoscute drept imunoglobuline, alfa \u0219i beta-lactoglobuline sau lactoferin\u0103.&nbsp;[29]<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/vitamina-c\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Vitamina C<\/a>&nbsp;este un antioxidant<\/strong> <strong>important <\/strong>ce are un efect direct asupra sistemului imunitar, iar deficien\u021ba acestuia v\u0103 face mai susceptibili la boli. <strong>Sursele sale includ legumele<\/strong> precum ardeiul ro\u0219u sau <strong>fructele<\/strong> precum portocalele. De asemenea, pute\u021bi \u201easigura\u201d aportul acestuia cu ajutorul unui supliment alimentar.<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/vitamina-d\"><strong>V<\/strong><strong>itamina D<\/strong><\/a> iar deficien\u021ba sa este un subiect larg discutat \u00een ultima vreme. <strong>Suplimentarea sa \u00een lunile de iarn\u0103 s-a dovedit a fi un instrument eficient pentru reducerea inciden\u021bei gripei<\/strong>. \u00centr-un studiu efectuat recent, acest efect a fost observat la elevi la o doz\u0103 zilnic\u0103 de 1.200 UI de vitamina D. Aceasta din urm\u0103 este relativ deficitar\u0103 \u00een alimenta\u021bie \u0219i o \u201eproducem\u201d noi \u00een\u0219ine folosind radia\u021biile UVB de la soarele care cade pe pielea noastr\u0103. <strong>Suplimentarea cu vitamina D pare a fi un instrument ideal pentru atingerea valorilor optime ale acestei vitamine<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/zinc\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Zincul<\/a> <\/strong>este un alt element indispensabil pentru buna functionare a sistemului imunitar. \u00cel pute\u021bi g\u0103si \u00een principal \u00een cereale integrale, organe, carne de vit\u0103, stridii, fasole sau nuci caju.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Acizi gra\u0219i omega 3<\/a> combate inflama\u021bia \u0219i ajut\u0103 celulele albe din s\u00e2nge s\u0103 elimine agen\u021bii patogeni. <\/strong>Le pute\u021bi g\u0103si \u00een pe\u0219tele gras de mare, semin\u021be de chia sau arahide. Dac\u0103 nu m\u00e2nca\u021bi pe\u0219te de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103, este bine pentru aportul vostru de omega-3.<\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Probioticele<\/a> <\/strong>sunt o surs\u0103 de \u201ebacterii prietenoase\u201d care ajut\u0103 microbiomul s\u0103-\u0219i \u00eendeplineasc\u0103 func\u021bia \u0219i s\u0103 sus\u021bin\u0103 sistemul natural de ap\u0103rare. Acestea provin din produse lactate acide, legume fermentate, fructe, legume, nuci, leguminoase, cereale integrale \u0219i suplimente sub form\u0103 de probiotice, care sunt o surs\u0103 concentrat\u0103 a acestor bacterii prietenoase.<strong> Fulgii de ov\u0103z proteici, fructele sau iaurtul preferat reprezint\u0103 sursa de alimente probiotice \u0219i prebiotice<\/strong><strong>.<\/strong><\/li>\n\n\n\n<li><strong>Suplimentele cu <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/multivitamine\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\"><strong>multivitamine<\/strong><\/a>&nbsp;\u0219i&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/multiminerale\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">multiminerale<\/a>&nbsp;v\u0103 pot ajuta s\u0103 v\u0103 acoperi\u021bi aportul zilnic recomandat de micronutrien\u021bi.<\/strong> Acestea sunt implicate \u00eentr-o serie de reac\u021bii chimice din organismul uman, f\u0103r\u0103 de care sistemul imunitar nu ar func\u021biona corect.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen timpul zilei, este pl\u0103cut s\u0103 servi\u021bi un ceai cu ghimbir, sau s\u0103 consuma\u021bi ceap\u0103, usturoi, chili sau s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi cu o sup\u0103 cald\u0103<\/strong> cu efect antiinflamator. \u00cen plus, v\u0103 pute\u021bi sus\u021bine sistemul de ap\u0103rare al organismului cu ajutorul plantei <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/echinacea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Echinacea<\/a><\/strong>, care reduce probabilitatea de a face grip\u0103. <span style=\"color: #ff6600;\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe suplimente pentru combaterea gripei \u0219i r\u0103celii, consulta\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-suplimente-nutritive-va-ajuta-sa-luptati-impotriva-racelii-si-gripei\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce suplimente nutritive v\u0103 ajut\u0103 s\u0103 lupta\u021bi \u00eempotriva r\u0103celii \u0219i gripei?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"14_Fiti_activi_si_faceti_plimbari_in_natura\"><\/span>14. Fi\u021bi activi \u0219i face\u021bi plimb\u0103ri \u00een natur\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen timp ce \u00een majoritatea \u021b\u0103rilor programul de func\u021bionare a s\u0103lilor de sport alterneaz\u0103, <strong>natura ofer\u0103 o sal\u0103 universal\u0103 \u00een aer liber.<\/strong> A\u0219adar, pute\u021bi merge la jogging, ciclism, pute\u021bi merge pe jos sau s\u0103 face\u021bi exerci\u021bii fizice afar\u0103, spre exemplu, sau s\u0103 efectua\u021bi un antrenament \u00een circuit cu propria greutate corporal\u0103. <strong>Activitatea \u00een aer liber este important\u0103 pentru s\u0103n\u0103tatea voastr\u0103 fizic\u0103 \u0219i mental\u0103<\/strong>. Fiecare pas conteaz\u0103 \u0219i este mai benefic dec\u00e2t s\u0103 sta\u021bi pe canapea. Timpul petrecut \u00een natur\u0103 este, de asemenea, asociat cu un efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii mintale. Un studiu efectuat recent a demonstrat c\u0103, atunci c\u00e2nd oamenii locuiesc la ora\u0219e \u00een 300 de metri de verdea\u021b\u0103, ace\u0219tia sunt <strong>mai ferici\u021bi \u0219i \u00een general mai mul\u021bumi\u021bi<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe despre antrenamentele \u00een aer liber, consulta\u021bi articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/antrenamente-in-aer-liber-de-ce-si-cum-sa-incepeti-sa-va-antrenati-la-aer-curat\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Antrenamente \u00een aer liber \u2013 de ce \u0219i cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi la aer curat.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1124x751.jpg\" alt=\"Fi\u021bi activi \u0219i face\u021bi plimb\u0103ri \u00een natur\u0103\" class=\"wp-image-190482\" style=\"width:843px;height:563px\" title=\"Fi\u021bi activi \u0219i face\u021bi plimb\u0103ri \u00een natur\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_Radeti_mult_fiti_pozitivi_si_pastrati_legatura_cu_cei_dragi\"><\/span>15. R\u00e2de\u021bi mult, fi\u021bi pozitivi \u0219i p\u0103stra\u021bi leg\u0103tura cu cei dragi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studiile sugereaz\u0103 c\u0103 <strong>sim\u021bul umorului \u0219i r\u00e2sul pot avea un efect pozitiv asupra sistemului imunitar<\/strong>. Cu toate acestea, autorii adaug\u0103 c\u0103 sunt necesare cercet\u0103ri suplimentare pentru a confirma aceast\u0103 posibil\u0103 rela\u021bie. Chiar dac\u0103 acest lucru nu este adev\u0103rat, nu schimb\u0103 faptul c\u0103 <strong>r\u00e2sul este condimentul vie\u021bii, datorit\u0103 c\u0103ruia via\u021ba este mai fericit\u0103, mai pozitiv\u0103 \u0219i mai pu\u021bin stresat\u0103<\/strong>. Atunci c\u00e2nd avem pe cineva pe care s\u0103 sun\u0103m, sentimentul de singur\u0103tate se reduce, iar problemele vie\u021bii se \u00eenjum\u0103t\u0103\u021besc. <strong>Omul este o creatur\u0103 social\u0103, iar izolarea nu-i face bine<\/strong>, a\u0219a c\u0103 e indicat s\u0103 ave\u021bi cu cine s\u0103 vorbi\u021bi. A\u0219a c\u0103 este recomandat s\u0103 v\u0103 suna\u021bi familia, prieteni din copil\u0103rie sau din liceu \u0219i s\u0103 v\u0103 consolida\u021bi prietenia. <span style=\"color: #ff6600;\">[33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sistemul imunitar \u0219i ap\u0103rarea natural\u0103 a organismului sunt sus\u021binute cu ajutorul unui stil de via\u021b\u0103 s\u0103n\u0103tos \u0219i prin respectarea m\u0103surilor de igien\u0103 de baz\u0103<\/strong>. Restric\u021biile privind urm\u0103rirea \u0219tirilor \u0219i evenimentelor negative care pot activa stresul pe termen lung pot ajuta \u00een mod semnificativ. Atunci c\u00e2nd \u00eenv\u0103\u021ba\u021bi tehnici pentru a face fa\u021b\u0103 stresului, cum ar fi <strong>orice activitate sportiv\u0103, timp petrecut \u00een natur\u0103, medita\u021bie, yoga, saun\u0103 sau du\u0219uri reci, totul poate p\u0103rea dintr-o dat\u0103 pu\u021bin mai u\u0219or de suportat.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu trebuie s\u0103 v\u0103 schimba\u021bi via\u021ba cu totul, ci este suficient s\u0103 <strong>lucra\u021bi \u00eencet \u0219i continuu pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi obiceiurile alimentare \u0219i s\u0103 <\/strong><br><strong> ave\u021bi o abordare pozitiv\u0103 asupra vie\u021bii.<\/strong> Un \u00eenceput bun poate fi o por\u021bie de fructe sau legume la fiecare mas\u0103. \u0218i s\u0103 nu uita\u021bi c\u0103 nu exist\u0103 o pornire miraculoas\u0103 a imunit\u0103\u021bii de la un anumit aliment, ci de la o \u201earmat\u0103 imunitar\u0103\u201d puternic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi vreun sfat personal pentru a sus\u021bine imunitatea? Dac\u0103 da, nu ezita\u021bi s\u0103 \u00eel \u00eemp\u0103rt\u0103\u0219i\u021bi cu noi \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul \u0219i v-a fost util, sus\u021bine\u021bi-l cu un share pentru ca aceste sfaturi simple pentru \u00eent\u0103rirea imunit\u0103\u021bii s\u0103 ajung\u0103 \u0219i la prietenii vo\u0219tri \u0219i s\u0103 le fie utile \u0219i lor.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nu se poate s\u0103 v\u0103 cre\u0219te\u021bi imunitatea m\u00e2nc\u00e2nd ierburi uscate culese \u00een Siberia.  Dar via\u021ba de zi cu zi \u0219i obiceiurile voastre pot avea un impact major asupra sistemului imunitar. \u00cent\u0103ri\u021bi-v\u0103 sistemul imunitar cu ace\u0219ti pa\u0219i simpli.<\/p>\n","protected":false},"author":65,"featured_media":190533,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6650,7358,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-383950","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-imunitate","9":"tag-nutritie","10":"tag-sanatate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 moduri de a v\u0103 \u00eent\u0103ri sistemul imunitar \u0219i de a v\u0103 proteja s\u0103n\u0103tatea - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nu pute\u021bi s\u0103 sus\u021bine\u021bi imunitatea consum\u00e2nd doar plante. 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