{"id":384564,"date":"2022-08-21T10:30:00","date_gmt":"2022-08-21T08:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=384564"},"modified":"2024-05-28T11:47:05","modified_gmt":"2024-05-28T09:47:05","slug":"cum-sa-scapati-de-retentia-de-apa","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-retentia-de-apa\/","title":{"rendered":"Cum s\u0103 sc\u0103pa\u021bi de reten\u021bia de ap\u0103?"},"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\/cum-sa-scapati-de-retentia-de-apa\/#Ce_procent_din_corpul_uman_este_apa_si_de_ce_este_atat_de_important\" title=\"Ce procent din corpul uman este ap\u0103 \u0219i de ce este at\u00e2t de important?\">Ce procent din corpul uman este ap\u0103 \u0219i de ce este at\u00e2t de important?<\/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\/cum-sa-scapati-de-retentia-de-apa\/#Cata_apa_ar_trebui_sa_beti\" title=\"C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 be\u021bi?\">C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 be\u021bi?<\/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\/cum-sa-scapati-de-retentia-de-apa\/#Cauzele_retentiei_excesive_de_apa_in_organism\" title=\"Cauzele reten\u021biei excesive de ap\u0103 \u00een organism\">Cauzele reten\u021biei excesive de ap\u0103 \u00een organism<\/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\/cum-sa-scapati-de-retentia-de-apa\/#7_sfaturi_pentru_a_scapa_de_retentia_de_apa_din_organism\" title=\"7 sfaturi pentru a sc\u0103pa de reten\u021bia de ap\u0103 din organism\">7 sfaturi pentru a sc\u0103pa de reten\u021bia de ap\u0103 din organism<\/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\/cum-sa-scapati-de-retentia-de-apa\/#1_Faceti_miscare_pe_tot_parcursul_zilei\" title=\"1. Face\u021bi mi\u0219care pe tot parcursul zilei\">1. Face\u021bi mi\u0219care pe tot parcursul zilei<\/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\/cum-sa-scapati-de-retentia-de-apa\/#2_Aveti_grija_la_aportul_de_sare\" title=\"2. Ave\u021bi grij\u0103 la aportul de sare\">2. Ave\u021bi grij\u0103 la aportul de sare<\/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\/cum-sa-scapati-de-retentia-de-apa\/#3_Optimizati-va_aportul_de_carbohidrati_si_mancati_mai_sanatos\" title=\"3. Optimiza\u021bi-v\u0103 aportul de carbohidra\u021bi \u0219i m\u00e2nca\u021bi mai s\u0103n\u0103tos\">3. Optimiza\u021bi-v\u0103 aportul de carbohidra\u021bi \u0219i m\u00e2nca\u021bi mai s\u0103n\u0103tos<\/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\/cum-sa-scapati-de-retentia-de-apa\/#4_Beti_multa_apa\" title=\"4. Be\u021bi mult\u0103 ap\u0103\">4. Be\u021bi mult\u0103 ap\u0103<\/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\/cum-sa-scapati-de-retentia-de-apa\/#5_Invatati_sa_faceti_fata_stresului_mai_bine\" title=\"5. \u00cenv\u0103\u021ba\u021bi s\u0103 face\u021bi fa\u021b\u0103 stresului mai bine\">5. \u00cenv\u0103\u021ba\u021bi s\u0103 face\u021bi fa\u021b\u0103 stresului mai bine<\/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\/cum-sa-scapati-de-retentia-de-apa\/#6_Dormiti_suficient\" title=\"6. Dormi\u021bi suficient\">6. Dormi\u021bi suficient<\/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\/cum-sa-scapati-de-retentia-de-apa\/#7_Incercati_suplimente_nutritive\" title=\"7. \u00cencerca\u021bi suplimente nutritive\">7. \u00cencerca\u021bi suplimente nutritive<\/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\/cum-sa-scapati-de-retentia-de-apa\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ave\u021bi senza\u021bia c\u0103 vi se umfl\u0103 brusc picioarele \u0219i gleznele, c\u0103 \u00eentregul corp a devenit mai greu \u0219i c\u0103 nu v\u0103 mai sim\u021bi\u021bi bine \u00een propria piele? Nu v\u0103 face\u021bi griji, nu trebuie s\u0103 v\u0103 panica\u021bi c\u0103 a\u021bi pus pe voi c\u00e2teva kilograme de gr\u0103sime sau c\u0103 trebuie s\u0103 c\u0103uta\u021bi cure de detoxifiere. \u00cen acest caz, <strong>reten\u021bia excesiv\u0103 de ap\u0103 \u00een corp<\/strong> este probabil de vin\u0103. Acest lucru poate avea mai multe cauze \u0219i, adesea, este posibil s\u0103 pute\u021bi face fa\u021b\u0103 singuri problemei. Prin urmare, \u00een articolul nostru de ast\u0103zi, vom arunca o privire mai atent\u0103 asupra rolului apei \u00een organism, vom descoperi ce anume cauzeaz\u0103 reten\u021bia excesiv\u0103 de ap\u0103 \u0219i cum pute\u021bi <strong>sc\u0103pa de ea<\/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\"><span class=\"ez-toc-section\" id=\"Ce_procent_din_corpul_uman_este_apa_si_de_ce_este_atat_de_important\"><\/span>Ce procent din corpul uman este ap\u0103 \u0219i de ce este at\u00e2t de important?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul unui adult, apa reprezint\u0103 aproximativ 45 &#8211; 65% din corp, cea mai mare parte din ea fiind \u00een interiorul celulelor \u0219i o propor\u021bie mai mic\u0103 \u00een afara acestora. La b\u0103rba\u021bi, \u00een special, propor\u021bia total\u0103 de ap\u0103 corporal\u0103 tinde s\u0103 se apropie de limita superioar\u0103, \u00een timp ce la femei este mai degrab\u0103 \u00een jur de 55%. Acest lucru se datoreaz\u0103, spre exemplu, faptului c\u0103 b\u0103rba\u021bii au mai mult\u0103 mas\u0103 muscular\u0103 ce con\u021bine ap\u0103. \u00cen plus, este normal ca volumul de ap\u0103 din organism s\u0103 se modifice cu aproximativ 5% \u00een timpul zilei. Acest lucru se poate datora alimenta\u021biei, cantit\u0103\u021bii de transpira\u021bie eliminat\u0103 sau dac\u0103 a\u021bi f\u0103cut mi\u0219care. Haide\u021bi s\u0103 vedem ce impact are acest lucru <a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-cantarul-va-arata-un-numar-mai-mare-si-nu-este-vorba-de-grasime\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">asupra greut\u0103\u021bii voastre.<\/a> <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20132]<\/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>Pentru un b\u0103rbat cu o greutate medie de 80 kg<\/strong> care are 65% ap\u0103 \u00een corp, apa c\u00e2nt\u0103re\u0219te aproximativ 52 kg. Cu o varia\u021bie de 5%, greutatea apei poate varia cu p\u00e2n\u0103 la 2,6 kg. A\u0219adar, este destul de normal ca greutatea acestuia s\u0103 fluctueze \u00eentre <strong>77,4 &#8211; 82,6 kg<\/strong> \u00een c\u00e2teva zile doar din cauza reten\u021biei de ap\u0103.<\/li>\n\n\n\n<li><strong>Pentru o femeie cu o greutate medie de 65 kg<\/strong> care are 55% ap\u0103 \u00een corp, apa c\u00e2nt\u0103re\u0219te aproximativ 36 kg. Cu o varia\u021bie de 5%, greutatea apei poate varia cu p\u00e2n\u0103 la 1,8 kg. A\u0219adar, este normal ca greutatea acestei femei s\u0103 varieze \u00eentre <strong>63,2 &#8211; 66,8 kg<\/strong> din cauza reten\u021biei de ap\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd sunte\u021bi con\u0219tien\u021bi de m\u0103sura \u00een care apa v\u0103 poate afecta greutatea, este posibil s\u0103 o fi etichetat drept inamicul num\u0103rul unu, ceea ce v\u0103 poate \u00eempiedica progresul. Dar cu siguran\u021b\u0103 nu este a\u0219a cum crede\u021bi. De fapt, apa are o serie de func\u021bii importante \u00een organism f\u0103r\u0103 de care nu am putea tr\u0103i.<\/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\">Ce func\u021bii are apa \u00een organism?<\/h3>\n\n\n\n<p>F\u0103r\u0103 ap\u0103 \u00een organism, o persoan\u0103 nu ar putea func\u021biona \u0219i <strong>nu ar supravie\u021bui nicio zi, deoarece aceasta este esen\u021bial\u0103 pentru procesele vitale.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Apa este o component\u0103 natural\u0103 a fiec\u0103rei celule, f\u0103r\u0103 de care acestea nu ar putea exista.<\/li>\n\n\n\n<li>Regleaz\u0103 temperatura intern\u0103 a corpului, spre exemplu prin transpira\u021bie.<\/li>\n\n\n\n<li>Este implicat\u0103 \u00een transportul nutrien\u021bilor importan\u021bi.<\/li>\n\n\n\n<li>Ajut\u0103 la eliminarea toxinelor (spre exemplu, prin urin\u0103).<\/li>\n\n\n\n<li>Hidrateaz\u0103 \u021besuturile din ochi, nas \u0219i gur\u0103.<\/li>\n\n\n\n<li>Ajut\u0103 la dizolvarea micronutrien\u021bilor pentru a le face mai accesibile organismului.<\/li>\n\n\n\n<li>Protejeaz\u0103 organele \u0219i \u021besuturile corpului.<\/li>\n\n\n\n<li>Apa lubrifiaz\u0103 articula\u021biile. <span class=\"tadv-color\" style=\"color: #ff6600\">[1, 3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar acestea sunt doar c\u00e2teva dintre func\u021biile pe care apa le are \u00een organism. Prin urmare, ar trebui s\u0103 o vede\u021bi \u00een primul r\u00e2nd ca pe <strong>un prieten care v\u0103 ajut\u0103 corpul s\u0103 func\u021bioneze corect<\/strong>. Importan\u021ba sa este demonstrat\u0103 \u0219i de modul \u00een care se manifest\u0103 deficien\u021ba acesteia. Dup\u0103 doar c\u00e2teva ore f\u0103r\u0103 s\u0103 ap\u0103, este posibil s\u0103 \u00eencepe\u021bi s\u0103 observa\u021bi primele <strong>semne<\/strong> <strong>de<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>deshidratare<\/strong><\/a>, care se pot agrava treptat. Acestea includ senza\u021bia de sete, atrofie muscular\u0103, ame\u021beli \u0219i dureri de cap. Citi\u021bi mai multe despre aceste simptome negative \u0219i despre importan\u021ba hidrat\u0103rii \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103.<\/strong><\/a>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[4\u20135]<\/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.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg\" alt=\"C\u00e2t\u0103 ap\u0103 ave\u021bi \u00een corp \u0219i de ce este at\u00e2t de important\u0103?\" class=\"wp-image-376422\" style=\"width:843px;height:562px\" title=\"C\u00e2t\u0103 ap\u0103 ave\u021bi \u00een corp \u0219i de ce este at\u00e2t de important\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cata_apa_ar_trebui_sa_beti\"><\/span>C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 be\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i apa este important\u0103 pentru organism, asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 be\u021bi zece litri pe zi. De fapt, \u00een acest caz <strong>nu se aplic\u0103 expresia &#8220;mai mult \u00eenseamn\u0103 mai bine&#8221;<\/strong>, deoarece aportul excesiv de ap\u0103 poate duce la intoxica\u021bie cu ap\u0103, ceea ce poate provoca <strong>hiponatremie<\/strong>. Aceasta este o afec\u021biune \u00een care aportul excesiv de ap\u0103 dilueaz\u0103 ionii din organism (\u00een special sodiu), provoc\u00e2nd colapsul organismului \u0219i chiar moartea. Aceast\u0103 diluare este agravat\u0103 de faptul c\u0103, spre exemplu, sportivii <strong>pierd sodiu suplimentar prin transpira\u021bie<\/strong>, \u00eens\u0103 nu \u00ee\u0219i suplimenteaz\u0103 nivelul prin consumul de ap\u0103 plat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultatele unui studiu efectuat pe 488 de alerg\u0103tori de maraton au ar\u0103tat c\u0103 <strong>hiponatremia a ap\u0103rut la o mare parte din alerg\u0103torii mai nepreg\u0103ti\u021bi<\/strong>. Exist\u0103 chiar \u0219i cazuri \u00een care au murit persoane din cauza hiponatremiei, cum ar fi un atlet din Boston \u00een 2002. Astfel, sportivii care se angajeaz\u0103 \u00een antrenamente de mare intensitate sau \u00een c\u00e2teva ore de activitate de rezisten\u021b\u0103 ar trebui s\u0103-\u0219i <strong>suplimenteze nivelul de ioni pe l\u00e2ng\u0103 cel de lichide<\/strong>, spre exemplu sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete<\/a> sau <a href=\"https:\/\/gymbeam.ro\/fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103uturi sportive<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219a c\u0103 \u00eencerca\u021bi s\u0103 nu be\u021bi nici prea mult\u0103 ap\u0103, dar nici prea pu\u021bin\u0103. Ideal ar fi s\u0103 respecta\u021bi <strong>aportul recomandat de 30 &#8211; 45 ml per kg de greutate corporal\u0103<\/strong>. \u00cen cazul \u00een care face\u021bi mi\u0219care sau este o zi canicular\u0103 de var\u0103, pute\u021bi cre\u0219te pu\u021bin cantitatea de ap\u0103 consumat\u0103. Cu toate acestea, aportul de ap\u0103 este doar unul dintre mul\u021bi factori care influen\u021beaz\u0103 <strong>reten\u021bia<\/strong> acesteia. De fapt, nu este suficient doar s\u0103 be\u021bi cantitatea ideal\u0103 de lichide. \u0218i al\u021bi factori joac\u0103 un rol \u00een acest sens.<\/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=\"28095,69643,118399\" ><\/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\"><span class=\"ez-toc-section\" id=\"Cauzele_retentiei_excesive_de_apa_in_organism\"><\/span>Cauzele reten\u021biei excesive de ap\u0103 \u00een organism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v-a\u021bi trezit vreodat\u0103 cu senza\u021bia de greutate la nivelul membrelor sau c\u0103 hainele voastre sunt cumva mai str\u00e2mte \u00een ultima vreme, cu siguran\u021b\u0103 ve\u021bi c\u0103uta posibile cauze ale acestei probleme. Iat\u0103 c\u00e2teva dintre ele.<\/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\">1. Schimb\u0103ri hormonale<\/h3>\n\n\n\n<p>Cele mai frecvente modific\u0103ri hormonale la femei sunt <strong>legate de ciclul menstrual<\/strong>. Acest fenomen are loc \u00een special \u00een timpul fazei luteale, care \u00eencepe dup\u0103 ovula\u021bie \u0219i se termin\u0103 \u00een prima zi a menstrua\u021biei, c\u00e2nd are loc o cre\u0219tere a hormonului <strong>progesteron<\/strong>, care \u00een sine poate provoca o reten\u021bie crescut\u0103 de ap\u0103. \u00cen plus, v\u0103 poate cre\u0219te <strong>pofta pentru alimente foarte procesate, bogate \u00een carbohidra\u021bi \u0219i sare<\/strong>. Ei bine, consumul mai multor alimente, \u00een special al celor foarte procesate, pot cauza o reten\u021bie mai mare de ap\u0103. Un corp umflat \u0219i dificult\u0103\u021bi similare din cauza modific\u0103rilor hormonale pot fi observate \u0219i de <strong>femeile \u00eens\u0103rcinate sau care sunt la menopauz\u0103<\/strong>. De asemenea, modific\u0103rile hormonale cauzate de utilizarea contraceptivelor pot fi, de asemenea, de vin\u0103 pentru reten\u021bia de ap\u0103. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre hormonii asocia\u021bi cu ciclul menstrual, sindromul premenstrual \u0219i simptomele acestuia \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\" target=\"_blank\" aria-label=\"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului<\/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.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg\" alt=\"Cauzele reten\u021biei excesive de ap\u0103 \u00een organism\" class=\"wp-image-376437\" style=\"width:843px;height:563px\" title=\"Cauzele reten\u021biei excesive de ap\u0103 \u00een organism\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Schimbarea obiceiurile alimentare<\/h3>\n\n\n\n<p>Dac\u0103 ar trebui s\u0103 indic\u0103m un tip de aliment care poate provoca o reten\u021bie mai mare de ap\u0103 \u00een organism, acesta ar fi <strong>alimentele ultraprocesate bogate \u00een carbohidra\u021bi \u0219i sare<\/strong>. Sodiul din sare este implicat \u00een reglarea apei \u00een organism, iar cantit\u0103\u021bile excesive ale acestuia pot provoca, de asemenea, o reten\u021bie mai mare de ap\u0103. Cu toate acestea, carbohidra\u021bii joac\u0103 \u0219i ei un rol destul de important. Un gram de carbohidrat (glicogen) stocat \u00een mu\u0219chi leag\u0103 \u00een mod natural <strong>aproximativ 3 g de ap\u0103<\/strong>. A\u0219adar, dac\u0103 urma\u021bi o diet\u0103 cu con\u021binut sc\u0103zut de carbohidra\u021bi de ceva timp \u0219i v\u0103 \u00eentoarce\u021bi brusc la vechile obiceiuri alimentare, reten\u021bia de ap\u0103 poate fi un efect secundar.<span style=\"color: #ff6600\"> [10-11]<\/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\">3. Lipsa mi\u0219c\u0103rii fizice<\/h3>\n\n\n\n<p>O mai mare reten\u021bie de ap\u0103 poate fi adesea experimentat\u0103 de persoanele care au un stil de via\u021b\u0103 sedentar. Cu toate acestea, senza\u021bia de picioare grele \u0219i umflate poate fi cauzat\u0103 \u0219i de <strong>statul pe scaun pe perioade \u00eendelungate, timp \u00een care organismul nu este capabil s\u0103 pompeze s\u00e2ngele la fel de eficient<\/strong>. Ca urmare a gravita\u021biei, apare umflarea gleznelor. De obicei, aceast\u0103 problem\u0103 apare \u0219i, spre exemplu, atunci c\u00e2nd c\u0103l\u0103tori\u021bi pentru perioade lungi de timp, \u0219i sta\u021bi ore \u00een \u0219ir \u00een ma\u0219in\u0103, autobuz sau avion.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0219carea corpului \u00een timpul activit\u0103\u021bii fizice ajut\u0103 la dilatarea vaselor de s\u00e2nge \u0219i <strong>sus\u021bine circula\u021bia apei \u00een organism<\/strong> prin faptul c\u0103 activitatea fizic\u0103 cre\u0219te fluxul sanguin, ce redistribuie fluidele corporale. Acest lucru poate fi observat, spre exemplu, printr-o reducere a senza\u021biei de greutate la nivelul membrelor inferioare. \u00cen mod similar, sportul ajut\u0103 \u0219i la circula\u021bia limfei sau la <strong>reducerea aspectului celulitei.<\/strong> <span style=\"color: #ff6600\">[12]<\/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\">4. Hidratare necorespunz\u0103toare<\/h3>\n\n\n\n<p>Am discutat mai sus despre consecin\u021bele consumului excesiv de ap\u0103 \u00een ceea ce prive\u0219te hiponatremia. Totu\u0219i, <strong>aportul insuficient de lichide<\/strong> are \u0219i efecte negative. Nu merge s\u0103 a\u0219tepta\u021bi ca organismul s\u0103 scape de excesul de lichid f\u0103r\u0103 s\u0103 consuma\u021bi ap\u0103. \u00cen acest caz, principiul este mai degrab\u0103 invers. <strong>Organismul tinde s\u0103 perceap\u0103 apa ca pe un lucru foarte rar<\/strong> \u0219i s\u0103 o re\u021bin\u0103 c\u00e2t mai mult posibil. \u00cen loc s\u0103 scape de ea, acesta \u00eencearc\u0103 s\u0103 <strong>re\u021bin\u0103 fiecare pic\u0103tur\u0103<\/strong> pe care i-o oferi\u021bi. \u0218i, astfel, \u00eencuraja\u021bi reten\u021bia de ap\u0103. Ca s\u0103 nu mai men\u021bion\u0103m c\u0103 organismul <strong>acumuleaz\u0103 \u0219i substan\u021be reziduale<\/strong> care ar trebui eliminate prin urin\u0103.<span style=\"color: #ff6600\"> [38] <\/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.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg\" alt=\"Hidratarea necorespunz\u0103toare \u0219i reten\u021bia de ap\u0103\" class=\"wp-image-376452\" style=\"width:843px;height:562px\" title=\"Hidratarea necorespunz\u0103toare \u0219i reten\u021bia de ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Stresul excesiv<\/h3>\n\n\n\n<p>Atunci c\u00e2nd sunte\u021bi stresa\u021bi, cre\u0219te \u0219i <strong>nivelul de cortizol, hormonul stresului<\/strong>. Aceasta afecteaz\u0103 \u00een mod direct <strong>ADH (hormonul antidiuretic)<\/strong>, care are un impact asupra regl\u0103rii apei \u00een organism. \u00cen plus, stresul poate duce \u0219i la reten\u021bia de ap\u0103 \u00een organism \u0219i la senza\u021bia de greutate la nivelul membrelor. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adaptogenii v\u0103 pot ajuta, de asemenea, s\u0103 face\u021bi fa\u021b\u0103 stresul. Afla\u021bi cum func\u021bioneaz\u0103 ace\u0219tia \u0219i care sunt cu adev\u0103rat eficien\u021bi \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/adaptogenii-substante-naturale-care-ajuta-la-gestionarea-stresului\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Adaptogenii: Substan\u021be naturale care ajut\u0103 la gestionarea stresului<\/strong><\/a><\/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\">6. Lipsa somnului<\/h3>\n\n\n\n<p>Poate c\u0103 nu v-a\u021bi dat seama <strong>c\u00e2t de mult v\u0103 poate afecta somnul aportul de ap\u0103<\/strong>. De fapt, lipsa somnului este perceput\u0103 de organism \u00eentr-o oarecare m\u0103sur\u0103 ca un stres, ceea ce din nou poate duce la o cre\u0219tere a cortizolului, hormonul stresului. Acest lucru are un impact asupra hormonului antidiuretic, care poate provoca <strong>o reten\u021bie mai mare de ap\u0103 \u00een organism<\/strong>. \u00cen acela\u0219i mod, lipsa somnului poate afecta \u0219i nivelul hormonilor foamei \u0219i ai sa\u021biet\u0103\u021bii (leptina \u0219i grelina). \u00cen consecin\u021b\u0103, este posibil s\u0103 nu v\u0103 sim\u021bi\u021bi at\u00e2t de s\u0103tui dup\u0103 ce a\u021bi m\u00e2ncat \u0219i s\u0103 c\u0103uta\u021bi \u00een mod natural <strong>alimente mai bogate \u00een calorii, foarte procesate, bogate \u00een sare \u0219i carbohidra\u021bi<\/strong>. Iar acestea pot cre\u0219te \u00een mod exagerat reten\u021bia de ap\u0103.<span style=\"color: #ff6600\"> [15]<\/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 \u00eentreba\u021bi ce alte efecte negative are lipsa somnului, nu trebuie s\u0103 rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" class=\"ek-link\"><strong>Ce se \u00eent\u00e2mpl\u0103 cu organismul atunci c\u00e2nd nu dormi\u021bi suficient?<\/strong><\/a><\/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\">7. Vremea canicular\u0103<\/h3>\n\n\n\n<p>Ave\u021bi senza\u021bia c\u0103 organismul vostru re\u021bine mai mult\u0103 ap\u0103 \u00een zilele caniculare de var\u0103? De vin\u0103 este <strong>hormonul aldosteron<\/strong>, care este implicat \u00een re\u021binerea fluidelor din organism. Acesta permite rinichilor s\u0103 re\u021bin\u0103 mai mult\u0103 ap\u0103 \u0219i, de asemenea, reduce cantitatea de sare din transpira\u021bie. Cu c\u00e2t acesta r\u0103m\u00e2ne mai mult \u00een organism, organismul este capabil s\u0103 re\u021bin\u0103 mai mult\u0103 ap\u0103 \u0219i s\u0103 asigure o hidratare optim\u0103. Cu toate acestea, este posibil s\u0103 ave\u021bi <strong>senza\u021bia de membre umflate<\/strong>, care este un efect secundar obi\u0219nuit. <span style=\"color: #ff6600\">[16]<\/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\">8. Consumul de alcool<\/h3>\n\n\n\n<p>A\u021bi \u00eencercat vreodat\u0103 s\u0103 be\u021bi c\u00e2teva beri pentru a v\u0103 potoli setea? <strong>\u00cen afar\u0103 de senza\u021bia de mahmureal\u0103, ve\u021bi fi \u0219i destul de deshidrata\u021bi \u0219i umfla\u021bi diminea\u021ba<\/strong>. Cum este posibil?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum se \u0219tie, <strong>alcoolul are efecte diuretice<\/strong>. Dup\u0103 consumul acestuia, organismul excret\u0103 mai mult\u0103 ap\u0103 prin urin\u0103, ceea ce duce la deshidratare. Organismul reac\u021bioneaz\u0103 \u00eencerc\u00e2nd s\u0103 <strong>re\u021bin\u0103 apa<\/strong> pentru a nu mai pierde din ea. \u00cen consecin\u021b\u0103, este posibil s\u0103 ave\u021bi adesea <strong>senza\u021bia de umflare a fe\u021bei, a picioarelor \u0219i a altor p\u0103r\u021bi ale corpului<\/strong> dup\u0103 o petrecere la care a\u021bi consumat alcool. <span style=\"color: #ff6600\">[17] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 deshidratare, umflarea este cauzat\u0103 \u0219i de un <strong>dezechilibru al electroli\u021bilor<\/strong>, de care organismul scap\u0103 \u0219i prin urin\u0103. De asemenea, aportul excesiv de sodiu prin sare, spre exemplu, poate duce la acest fenomen. Atunci c\u00e2nd ad\u0103uga\u021bi chipsuri s\u0103rate \u0219i alune la b\u0103uturile consumate \u0219i \u00eencheia\u021bi seara cu un kebab de la fast-food \u00een timp ce a\u0219tepta\u021bi autobuzul de noapte, oferi\u021bi organismului <strong>o motiva\u021bie suplimentar\u0103 pentru a re\u021bine apa<\/strong>.<span style=\"color: #ff6600\"> [18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel mai simplu mod de a evita senza\u021bia de umflare a corpului din cauza consumului de alcool este <strong>abstinen\u021ba<\/strong>. Totu\u0219i, dac\u0103 v\u0103 place s\u0103 savura\u021bi vin, bere sau orice alt\u0103 b\u0103utur\u0103 alcool, \u00eencerca\u021bi mereu s\u0103 o completa\u021bi cu b\u0103uturi r\u0103coritoare \u0219i evita\u021bi s\u0103 consumi alimente ultraprocesate pe care nu le-a\u021bi m\u00e2nca \u00een mod normal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dac\u0103 exagera\u021bi cu alcoolul la o petrecere, atunci cu siguran\u021b\u0103 ve\u021bi g\u0103si c\u00e2teva sfaturi utile \u00een articolul nostru &#8211; <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/mahmureala-de-ce-apare-si-cum-puteti-scapa-rapid-de-ea\/\" class=\"ek-link\"><strong>Mahmureala: de ce apare \u0219i cum pute\u021bi  sc\u0103pa rapid de ea.<\/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=\"677\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg\" alt=\"Consumul de alcool \u0219i re\u021binerea apei \u00een organism\" class=\"wp-image-376467\" style=\"width:843px;height:508px\" title=\"Consumul de alcool \u0219i re\u021binerea apei \u00een organism\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-400x241.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1536x926.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-2048x1234.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Consumul regulat de medicamente<\/h3>\n\n\n\n<p>Dac\u0103 ave\u021bi o problem\u0103 de s\u0103n\u0103tate \u0219i <strong>lua\u021bi medicamente \u00een mod regulat<\/strong>, acesta poate fi unul dintre motivele pentru care corpul vostru re\u021bine mai mult\u0103 ap\u0103 iar voi v\u0103 sim\u021bi\u021bi umfla\u021bi. Pe l\u00e2ng\u0103 <strong>contraceptivele hormonale men\u021bionate mai sus, corticosteroizii, medicamentele antiinflamatoare nesteroidiene \u0219i unele tipuri de medicamente pentru diabetul de tip 2<\/strong> pot cauza aceast\u0103 problem\u0103. <span style=\"color: #ff6600\">[20]<\/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\">10. Tulbur\u0103ri ale sistemului limfatic<\/h3>\n\n\n\n<p><strong>Sistemul limfatic joac\u0103 un rol important \u00een men\u021binerea echilibrului fluidelor din organism<\/strong>. Dac\u0103 ave\u021bi probleme cu acesta, este posibil s\u0103 experimenta\u021bi umflarea \u00eentregului corp, fie \u00eentr-un singur loc (numit limfedem local). Un stil de via\u021b\u0103 s\u0103n\u0103tos, \u00eembr\u0103c\u0103mintea de compresie sau masajul limfatic, spre exemplu, pot ajuta \u00een problemele limfatice. Cu toate acestea, este recomandabil s\u0103 consulta\u021bi un medic. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, pot exista multe motive pentru care corpul vostru <strong>re\u021bine apa<\/strong>. Dar, din fericire, exist\u0103 \u0219i o serie de modalit\u0103\u021bi care v\u0103 pot ajuta s\u0103 sc\u0103pa\u021bi de aceast\u0103 problem\u0103. Nu v\u0103 face\u021bi griji, nu v\u0103 vom recomanda solu\u021bii extreme precum sesiuni lungi de saun\u0103, b\u0103i \u00een ap\u0103 fierbinte, s\u0103 alerga\u021bi cu o geac\u0103 pe voi c\u00e2nd afar\u0103 sunt 30\u00b0C, evitarea anumitor alimente sau b\u0103uturi \u0219i a\u0219a mai departe. Astfel de atitudini <strong>nu apar\u021bin unui stil de via\u021b\u0103 s\u0103n\u0103tos al unei persoane normale<\/strong>. Prin urmare, s\u0103 le l\u0103s\u0103m pe seama sportivilor care <strong>trebuie s\u0103 scape de excesul de ap\u0103<\/strong> \u00eenainte de competi\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acest articol, ne vom concentra mai degrab\u0103 asupra modului de a asigura un nivel normal de ap\u0103 \u00een organism, care s\u0103 v\u0103 fac\u0103 s\u0103 v\u0103 sim\u021bi bine \u00een pielea voastr\u0103. Nu uita\u021bi, \u00eens\u0103, c\u0103 volumul de ap\u0103 din corpul vostru este variabil, ceea ce poate provoca \u0219i diferite modific\u0103ri ale greut\u0103\u021bii. A\u0219a c\u0103 nu v\u0103 face\u021bi prea multe griji \u00een privin\u021ba asta \u0219i nu v\u0103 panica\u021bi dac\u0103 \u00eentr-o zi ave\u021bi cu un kilogram mai mult dec\u00e2t de obicei la c\u00e2ntar.<\/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.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg\" alt=\"Reten\u021bia de ap\u0103 \u0219i celulita\" class=\"wp-image-376482\" style=\"width:843px;height:562px\" title=\"Reten\u021bia de ap\u0103 \u0219i celulita\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_sfaturi_pentru_a_scapa_de_retentia_de_apa_din_organism\"><\/span>7 sfaturi pentru a sc\u0103pa de reten\u021bia de ap\u0103 din organism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 sunte\u021bi s\u0103n\u0103to\u0219i, dar suferi\u021bi de senza\u021bia de <strong>membre umflate<\/strong>, este posibil ca un anumit domeniu al stilului vostru de via\u021b\u0103 s\u0103 fie de vin\u0103. Din fericire, pute\u021bi influen\u021ba \u00een mare m\u0103sur\u0103 acest aspect \u0219i s\u0103 face\u021bi schimb\u0103ri care s\u0103 v\u0103 ajute s\u0103 reduce\u021bi sau s\u0103 <strong>elimina\u021bi complet<\/strong> reten\u021bia de ap\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\"><span class=\"ez-toc-section\" id=\"1_Faceti_miscare_pe_tot_parcursul_zilei\"><\/span>1. Face\u021bi mi\u0219care pe tot parcursul zilei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Lipsa exerci\u021biilor fizice este unul dintre principalele motive<\/strong> pentru care organismul re\u021bine apa. Probabil c\u0103 toat\u0103 lumea a experimentat senza\u021bia de glezne umflate sau c\u0103 picioarele au devenit pu\u021bin mai grele dup\u0103 ce a\u021bi stat pe scaun la birou toat\u0103 ziua, nu? Persoanele care au un stil de via\u021b\u0103 sedentar sunt <strong>mult mai susceptibile de a experimenta acest fenomen de-a lungul vie\u021bii<\/strong>. Lipsa exerci\u021biilor fizice are leg\u0103tur\u0103, de asemenea, cu obezitatea, care este asociat\u0103 \u0219i cu o reten\u021bie mai mare de ap\u0103 \u00een organism.<span style=\"color: #ff6600\"> [22, 39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0219carea ajut\u0103 la stimularea sistemului limfatic, a circula\u021biei s\u00e2ngelui, la eliminarea substan\u021belor inutile din organism \u0219i la mi\u0219carea \u00eentregului corp. De asemenea, ajut\u0103 la <strong>men\u021binerea unei greut\u0103\u021bi optime \u0219i la un volum de ap\u0103 corespunz\u0103tor \u00een organism<\/strong>. \u00cen ceea ce prive\u0219te recomand\u0103rile generale referitoare la exerci\u021biile fizice, fiecare persoan\u0103 ar trebui s\u0103 se implice \u00een cel pu\u021bin 150 de minute de activitate de intensitate moderat\u0103 sau 75 de minute de activitate de intensitate mare pe s\u0103pt\u0103m\u00e2n\u0103. Totu\u0219i, aceasta recomandare reprezint\u0103 minimul strict. Ideal este s\u0103 <strong>\u00eencerca\u021bi s\u0103 introduce\u021bi mai mult\u0103 activitate fizic\u0103<\/strong> \u00een via\u021ba voastr\u0103. Depinde de voi dac\u0103 alege\u021bi s\u0103 merge\u021bi la plimbare, la sal\u0103, la o plimbare cu bicicleta sau la \u00eenot. Tot ce face\u021bi conteaz\u0103. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu \u0219ti\u021bi cu ce activitate sportiv\u0103 s\u0103 \u00eencepe\u021bi? Aceste articole v\u0103 pot inspira:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 \u00eencepe\u021bi s\u0103 alerga\u021bi? Un ghid simplu pentru \u00eencep\u0103tori.<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/bunastare-psihica-pierdere-in-greutate-si-somn-de-calitate-ce-alte-beneficii-ofera-iesirile-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bun\u0103stare psihic\u0103, pierdere \u00een greutate \u0219i somn de calitate. ce alte beneficii ofer\u0103 ie\u0219irile \u00een aer liber?<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/6-motive-pentru-care-femeile-ar-trebui-sa-se-antreneze1\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Antrenament de for\u021b\u0103 pentru femei? da! 12 motive pentru a practica antrenamente de for\u021b\u0103<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/mersul-pe-bicicleta-poate-ajuta-la-tonifierea-picioarelor-feselor-si-la-pierderea-in-greutate-ce-alte-beneficii-mai-aduce\/\" class=\"ek-link\">Mersul pe biciclet\u0103 poate ajuta la tonifierea picioarelor, feselor \u0219i la pierderea \u00een greutate. ce alte beneficii mai aduce?<\/a><\/li>\n<\/ul>\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\">Nu uita\u021bi s\u0103 continua\u021bi exerci\u021biile fizice chiar \u0219i atunci c\u00e2nd sunte\u021bi \u00een vacan\u021b\u0103<\/h3>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 nu \u00eentrerupe\u021bi exerci\u021biile fizice \u00een timp ce sunte\u021bi \u00een vacan\u021b\u0103. Statul \u00een ma\u0219in\u0103 pe perioade lungi de timp, consumul de bun\u0103t\u0103\u021bi pentru a face c\u0103l\u0103toria mai pl\u0103cut\u0103 reprezint\u0103 situa\u021bia perfect\u0103 pentru <strong>re\u021binerea apei \u00een corp<\/strong>. Cu at\u00e2t mai mult dac\u0103 nu v\u0103 hidrata\u021bi suficient pentru a evita mersul la toalet\u0103. Ori de c\u00e2te ori pute\u021bi, \u00eencerca\u021bi s\u0103 face\u021bi c\u00e2\u021biva pa\u0219i, s\u0103 v\u0103 \u00eentinde\u021bi sau s\u0103 face\u021bi c\u00e2teva genuflexiuni. Desigur, ar trebui s\u0103 alterna\u021bi pozi\u021biile atunci c\u00e2nd sta\u021bi \u00een \u0219ezut pe perioade lungi de timp. De asemenea, poate fi de folos s\u0103 v\u0103 \u00eencruci\u0219a\u021bi gleznele \u0219i nu picioarele atunci c\u00e2nd sta\u021bi. <span style=\"color: #ff6600\">[40-41]<\/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.cz\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg\" alt=\"Exerci\u021bii fizice pentru prevenirea reten\u021biei de ap\u0103\" class=\"wp-image-376498\" style=\"width:843px;height:562px\" title=\"Exerci\u021bii fizice pentru prevenirea reten\u021biei de ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Aveti_grija_la_aportul_de_sare\"><\/span>2. Ave\u021bi grij\u0103 la aportul de sare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 a\u021bi auzit c\u0103 trebuie s\u0103 <strong>acorda\u021bi aten\u021bie aportului de sare din alimenta\u021bia voastr\u0103<\/strong>. Dar de ce? Pe l\u00e2ng\u0103 faptul c\u0103 aportul regulat ridicat de sare poate duce treptat la <strong>dezvoltarea unor probleme de s\u0103n\u0103tate<\/strong>, inclusiv hipertensiune arterial\u0103 sau alte probleme cardiovasculare, acesta poate provoca \u0219i reten\u021bie excesiv\u0103 de ap\u0103. Sarea este o surs\u0103 de sodiu, care este unul dintre principalii <strong>electroli\u021bi implica\u021bi \u00een reglarea apei \u00een organism<\/strong>. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, se recomand\u0103 ca o persoan\u0103 s\u0103 consume aproximativ <strong>5 g de sare pe zi<\/strong>. Cantitatea poate fi pu\u021bin mai mare pentru sportivii foarte activi, care transpir\u0103 mai mult \u0219i care pot pierde cantit\u0103\u021bi relativ mari de sare. Cu toate acestea, o mare parte a popula\u021biei consum\u0103 mult mai mult\u0103 sare, \u00een jur de <strong>9-12 g pe zi<\/strong>, ceea ce reprezint\u0103 aproximativ dublu fa\u021b\u0103 de aportul zilnic recomandat. Prin urmare, obiectivul ar trebui s\u0103 fie reducerea acestei cantit\u0103\u021bi. <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<h3 class=\"wp-block-heading\">Cum s\u0103 reduce\u021bi consumul de sare?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Evita\u021bi m\u00e2ncarea de tip fast-food \u0219i alimentele ultraprocesate<\/strong>. O mas\u0103 de tip fast-food poate atinge cu u\u0219urin\u021b\u0103 aportul zilnic de sare total recomandat.<\/li>\n\n\n\n<li>Cel mai simplu mod de a v\u0103 optimiza aportul de sare este s\u0103 v\u0103 <strong>preg\u0103ti\u021bi mesele acas\u0103<\/strong>. \u00cen acest caz, ave\u021bi control asupra cantit\u0103\u021bii de sare atunci c\u00e2nd g\u0103ti\u021bi.<\/li>\n\n\n\n<li>\u00cen acela\u0219i mod, atunci c\u00e2nd preg\u0103ti\u021bi m\u00e2ncarea, aminti\u021bi-v\u0103 c\u0103 <strong>gustul alimentelor poate fi \u00eembun\u0103t\u0103\u021bit \u0219i prin alte ingrediente \u00een afar\u0103 de sare<\/strong>. Ce zice\u021bi s\u0103 acorda\u021bi o \u0219ans\u0103 \u0219i verde\u021burilor?<\/li>\n\n\n\n<li>Dac\u0103 folosi\u021bi <strong>amestecuri de condimente, citi\u021bi lista de ingrediente<\/strong>. De multe ori acestea con\u021bin deja sare, a\u0219a c\u0103 nu este nevoie s\u0103 ad\u0103uga\u021bi mai mult\u0103 sare \u00een m\u00e2ncare.<\/li>\n\n\n\n<li>G\u00e2ndi\u021bi-v\u0103 la faptul c\u0103 voi consuma\u021bi deja sare din alimentele de zi cu zi, cum ar fi br\u00e2nza, mezelurile \u0219i produsele de patiserie, a\u0219a c\u0103 nu este nevoie s\u0103 ad\u0103uga\u021bi sare \u00een plus \u00een m\u00e2ncare.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 v\u0103 concentra\u021bi pe aportul vostru de sare, <strong>citi\u021bi eticheta ambalajului alimentar<\/strong>, unde ve\u021bi g\u0103si \u0219i informa\u021bii despre cantitatea de sare folosit\u0103. Posibil s\u0103 fi\u021bi surprin\u0219i s\u0103 observa\u021bi adaos de sare \u00een produse la care nu v-a\u021bi a\u0219tepta \u00een mod normal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dori\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 citi\u021bi informa\u021biile produc\u0103torului de pe ambalaje? Atunci nu rata\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-faceti-alegerile-corecte-la-cumparaturi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 sfaturi despre cum s\u0103 face\u021bi alegerile corecte la cump\u0103r\u0103turi<\/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\"><span class=\"ez-toc-section\" id=\"3_Optimizati-va_aportul_de_carbohidrati_si_mancati_mai_sanatos\"><\/span>3. Optimiza\u021bi-v\u0103 aportul de carbohidra\u021bi \u0219i m\u00e2nca\u021bi mai s\u0103n\u0103tos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu v\u0103 face\u021bi griji, nu v\u0103 vom spune o poveste despre carbohidra\u021bii r\u0103i care v\u0103 fac s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi. Acest mit a fost demult demontat. Dar asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 nu mai ave\u021bi grij\u0103 cu privire la consumul lor. Dac\u0103 m\u00e2nca\u021bi foarte multe dulciuri \u00een timpul zilei, gusta\u021bi gogo\u0219i sau chifle peste care ad\u0103uga\u021bi o b\u0103utur\u0103 \u00eendulcit\u0103, un smoothie de fructe sau un lapte cu arom\u0103, sunt \u0219anse mari s\u0103 face\u021bi un exces de carbohidra\u021bi. \u0218i, a\u0219a cum am discutat deja, carbohidra\u021bii leag\u0103 apa de ei \u00een\u0219i\u0219i, lucru care se poate manifesta prin umflarea membrelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate v\u0103 g\u00e2ndi\u021bi c\u0103 o solu\u021bie ar fi adoptarea unei diete s\u0103race \u00een carbohidra\u021bi, \u00eens\u0103 lucrurile nu merg a\u0219a. Este posibil ca aportul mai mic de carbohidra\u021bi s\u0103 determine organismul s\u0103 re\u021bin\u0103 mai pu\u021bin\u0103 ap\u0103, a\u0219a \u00eenc\u00e2t greutatea va sc\u0103dea rapid \u00een primele zile. Cu toate acestea, acest stil de alimenta\u021bie <strong>nu este durabil pentru multe persoane<\/strong> pe termen lung. Ei bine, ghici\u021bi ce se \u00eent\u00e2mpl\u0103 c\u00e2nd o persoan\u0103 revine la vechile obiceiuri alimentare care includ cantit\u0103\u021bi mai mari de carbohidra\u021bi. Desigur, reten\u021bia de ap\u0103 reapare, iar greutatea la fel. <span style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219a c\u0103 nu v\u0103 l\u0103sa\u021bi tenta\u021bi de aceste rezultate \u0219i <strong>concentra\u021bi-v\u0103 \u00een schimb pe o alimenta\u021bie de calitate<\/strong> care s\u0103 echilibreze aportul tuturor macronutrien\u021bilor. R\u0103m\u00e2ne\u021bi \u00eentr-o zon\u0103 neutr\u0103 \u0219i nu exagera\u021bi cu nimic. Iar dac\u0103 nu \u0219ti\u021bi c\u00e2te proteine, carbohidra\u021bi \u0219i gr\u0103simi ar trebui s\u0103 consuma\u021bi, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calculatorul nostru pentru aportul de energie<\/strong><\/a>&nbsp;v\u0103 va ajuta \u0219i va calcula totul pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sfaturile din articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a>&nbsp;v\u0103 pot ajuta s\u0103 v\u0103 crea\u021bi o alimenta\u021bie s\u0103n\u0103toas\u0103.<\/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.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg\" alt=\"M\u00e2nca\u021bi mai s\u0103n\u0103tos pentru a reduce reten\u021bia de ap\u0103\" class=\"wp-image-376515\" style=\"width:843px;height:562px\" title=\"M\u00e2nca\u021bi mai s\u0103n\u0103tos pentru a reduce reten\u021bia de ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Beti_multa_apa\"><\/span>4. Be\u021bi mult\u0103 ap\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hidratarea optim\u0103<\/strong> este esen\u021bial\u0103 pentru un organism s\u0103n\u0103tos care s\u0103 func\u021bioneze corespunz\u0103tor, \u00eens\u0103 nu este indicat s\u0103 be\u021bi nici prea mult, nici prea pu\u021bin. Cantitatea ideal\u0103 este \u00een general considerat\u0103 a fi de<strong> 30 &#8211; 45 ml de ap\u0103 per kg de greutate corporal\u0103.<\/strong> Ar trebui s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 apropia\u021bi de aceste valori, chiar dac\u0103 v\u0103 \u00eengrijoreaz\u0103 reten\u021bia de ap\u0103. Cu siguran\u021b\u0103 nu trebuie s\u0103 v\u0103 fie fric\u0103 de lichide, deoarece nu v\u0103 ve\u021bi umfla brusc dup\u0103 500 ml de ap\u0103. Exist\u0103 mul\u021bi factori care influen\u021beaz\u0103 ceea ce se \u00eent\u00e2mpl\u0103 \u00een organism cu lichidul pe care \u00eel consuma\u021bi.<span style=\"color: #ff6600\"> [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen egal\u0103 m\u0103sur\u0103, \u00eens\u0103, nu ar trebui s\u0103 v\u0103 afla\u021bi \u00een situa\u021bia \u00een care v\u0103 da\u021bi seama seara c\u0103 a\u021bi b\u0103ut doar un pahar de ap\u0103 toat\u0103 ziua \u0219i apoi s\u0103 \u00eencepe\u021bi s\u0103 compensa\u021bi lipsa de lichide. Probabil c\u0103 v-a\u021bi petrece toat\u0103 noaptea merg\u00e2nd la toalet\u0103 \u0219i, de asemenea, a\u021bi pune <strong>o presiune inutil\u0103 asupra rinichilor<\/strong>, deoarece rata lor de filtrare a apei este de aproximativ <strong>0,8 &#8211; 1 litru de ap\u0103 pe or\u0103<\/strong>. Prin urmare, nu trebuie consumate rapid cantit\u0103\u021bi mai mari de ap\u0103. <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, distribui\u021bi uniform aportul necersar de lichide pe parcursul zilei. Pentru a v\u0103 asigura c\u0103 nu uita\u021bi s\u0103 be\u021bi ap\u0103, pute\u021bi <strong>seta mementouri regulate pe telefon pentru a bea un pahar cu ap\u0103<\/strong> la anumite intervale de timp. Ve\u021bi vedea c\u0103 v\u0103 ve\u021bi obi\u0219nui treptat cu asta \u0219i, \u00een cele din urm\u0103, nici m\u0103car nu ve\u021bi mai avea nevoie de aceste notific\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 eventuala \u00eembun\u0103t\u0103\u021bire a problemelor voastre legate de senza\u021bia de membre umflate, un aport suficient de lichide v\u0103 va ajuta \u0219i s\u0103 evita\u021bi simptomele nepl\u0103cute ale deshidrat\u0103rii. Citi\u021bi mai multe despre acestea \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum v\u0103 afecteaz\u0103 s\u0103n\u0103tatea consumul insuficient de ap\u0103.<\/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\"><span class=\"ez-toc-section\" id=\"5_Invatati_sa_faceti_fata_stresului_mai_bine\"><\/span>5. \u00cenv\u0103\u021ba\u021bi s\u0103 face\u021bi fa\u021b\u0103 stresului mai bine <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu to\u021bii experiment\u0103m un anumit nivel de stres \u00een via\u021b\u0103, ceea ce este \u0219i normal. Exist\u0103 chiar \u0219i conceptul de stres pozitiv care v\u0103 poate ajuta s\u0103 v\u0103 energiza\u021bi corpul \u0219i s\u0103 profita\u021bi la maximum de voi \u00een\u0219iv\u0103. Cu toate acestea, dac\u0103 sim\u021bi\u021bi senza\u021bia de stres excesiv pentru o perioad\u0103 lung\u0103 de timp, <strong>se elibereaz\u0103 \u00een organism o cantitate mai mare din hormonul stresului, numit \u0219i cortizol<\/strong>, iar acest lucru poate duce la o reten\u021bie mai mare de ap\u0103. <span style=\"color: #ff6600\">[13-14] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 multe modalit\u0103\u021bi de a face fa\u021b\u0103 mai bine stresului, trebuie doar s\u0103 g\u0103si\u021bi una care s\u0103 func\u021bioneze pentru voi. Spre exemplu, exerci\u021biile fizice, odihna suficient\u0103, o baie relaxant\u0103, medita\u021bia sau o plimbare \u00een aer liber pot ajuta la<strong> reducerea tensiunii \u0219i a nivelului de cortizol.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi despre reducerea stresului, consulta\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>De ce este stresul periculos \u0219i cum poate fi redus?<\/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\"><span class=\"ez-toc-section\" id=\"6_Dormiti_suficient\"><\/span>6. Dormi\u021bi suficient<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul are un impact mare asupra multor aspecte ale vie\u021bii, iar reten\u021bia de ap\u0103 nu face excep\u021bie. Un somn de bun\u0103 calitate este esen\u021bial pentru men\u021binerea echilibrului hormonal \u00een organism, care, la r\u00e2ndul s\u0103u, are un impact asupra gestion\u0103rii apei. De aceea, este ideal s\u0103 ave\u021bi parte de <strong>un somn ne\u00eentrerupt de 7 &#8211; 9 ore \u00een fiecare zi.<\/strong> <span style=\"color: #ff6600\">[30-31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care ave\u021bi probleme cu somnul, citi\u021bi sfaturile utile din articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun.<\/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\"><span class=\"ez-toc-section\" id=\"7_Incercati_suplimente_nutritive\"><\/span>7. \u00cencerca\u021bi suplimente nutritive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cheia unui organism s\u0103n\u0103tos care nu are nevoie s\u0103 re\u021bin\u0103 excesul de ap\u0103 este <strong>o alimenta\u021bie s\u0103n\u0103toas\u0103, exerci\u021bii fizice, un somn corespunz\u0103tor \u0219i o via\u021b\u0103 f\u0103r\u0103 stres excesiv<\/strong>. Mai mult dec\u00e2t at\u00e2t, exist\u0103 c\u00e2teva suplimente alimentare care v\u0103 pot ajuta s\u0103 sc\u0103pa\u021bi de excesul de ap\u0103. Care sunt acestea?<\/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><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Electroli\u021bii<\/strong><\/a>&nbsp;ajut\u0103 la completarea oligoelementelor pe care o persoan\u0103 le pierde, spre exemplu, prin transpira\u021bie. Deoarece unele dintre acestea (cum ar fi sodiul \u0219i potasiul) sunt implicate \u00een reglarea apei din organism, aportul lor optim poate ajuta la prevenirea reten\u021biei excesive de ap\u0103.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Potasiul,<\/strong><\/a> \u00eempreun\u0103 cu sodiul, contribuie la reglarea apei din organism. Aportul s\u0103u optim poate ajuta astfel la prevenirea reten\u021biei excesive de ap\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[32]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/water-loss-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Water Loss<\/strong><\/a> este un complex unic de extracte naturale, magneziu \u0219i vitamina B6 pentru femeile care simt c\u0103 organismul lor re\u021bine excesul de ap\u0103. Acesta con\u021bine extracte din plante care sunt considerate diuretice naturale. Prin urmare, pot ajuta la eliminarea excesului de ap\u0103.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/cafeina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina<\/strong><\/a> este o substan\u021b\u0103 care este foarte cunoscut\u0103 pentru efectele sale diuretice. Cu toate acestea, studiile sugereaz\u0103 c\u0103 organismul se poate adapta la aportul regulat de doze mai mari de cofein\u0103, reduc\u00e2nd treptat acest efect. <span class=\"tadv-color\" style=\"color: #ff6600\">[33]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magneziul<\/strong><\/a> \u0219i func\u021biile sale \u00een organism sunt combinate cu al\u021bi electroli\u021bi care au un impact asupra regl\u0103rii apei din organism. \u00cen plus, cercet\u0103rile arat\u0103 c\u0103 acest mineral poate ajuta la reducerea reten\u021biei de ap\u0103 \u00een organism legat\u0103 de sindromul premenstrual. <span style=\"color: #ff6600\" class=\"tadv-color\">[34\u201335]<\/span><\/li>\n\n\n\n<li>Potrivit unui studiu \u0219tiin\u021biific, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/radacina-de-papadie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>extractul de p\u0103p\u0103die<\/strong><\/a> poate cre\u0219te frecven\u021ba urin\u0103rii, ajut\u00e2nd astfel la reducerea apei din organism. <span style=\"color: #ff6600\" class=\"tadv-color\">[36]<\/span><\/li>\n\n\n\n<li>De asemenea, pute\u021bi \u00eencerca \u0219i alte plante, cum ar fi<strong> feniculul, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/coada-calului-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">coada-calului<\/a>&nbsp;sau urzic\u0103,<\/strong> asociate \u0219i cu efecte diuretice. <span style=\"color: #ff6600\" class=\"tadv-color\">[37]<\/span><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1124x749.jpg\" alt=\"Suplimente nutritive pentru reducerea reten\u021biei de ap\u0103\" class=\"wp-image-376532\" style=\"width:843px;height:562px\" title=\"Suplimente nutritive pentru reducerea reten\u021biei de ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><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>Dup\u0103 ce a\u021bi citit articolul de ast\u0103zi, \u0219ti\u021bi deja c\u0103 mul\u021bi factori influen\u021beaz\u0103 cantitatea de ap\u0103 din organism. Cu toate acestea, unele fluctua\u021bii sunt un fenomen absolut normal \u00een acest sens, a\u0219a c\u0103 nu are rost s\u0103 subliniem faptul c\u0103 ast\u0103zi pute\u021bi avea cu un kilogram mai mult dec\u00e2t ieri. Dac\u0103 vre\u021bi s\u0103 v\u0103 sim\u021bi\u021bi bine \u00een pielea voastr\u0103, concentra\u021bi-v\u0103 eforturile pe o <strong>alimenta\u021bie s\u0103n\u0103toas\u0103, pe un aport corespunz\u0103tor de ap\u0103, pe exerci\u021bii fizice regulate, pe un somn de calitate \u0219i pe o mai bun\u0103 gestionare a stresului.<\/strong> Ve\u021bi vedea c\u0103 v\u0103 ve\u021bi sim\u021bi mai bine, iar corpul vostru nu va mai avea niciun motiv s\u0103 re\u021bin\u0103 apa \u00een exces. Iar dac\u0103 nu pute\u021bi sc\u0103pa de aceast\u0103 problem\u0103 chiar \u0219i cu ajutorul unui stil de via\u021b\u0103 s\u0103n\u0103tos, este indicat s\u0103 consulta\u021bi un medic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi \u00een list\u0103 prieteni care se pl\u00e2ng de senza\u021bia de picioare umflate din cauza reten\u021biei de ap\u0103? Distribui\u021bi-le \u0219i lor acest articol pentru a-i ajuta s\u0103 g\u0103seasc\u0103 \u00een sf\u00e2r\u0219it cauza problemelor.<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Sim\u021bi\u021bi c\u0103 vi se umfl\u0103 brusc picioarele \u0219i c\u0103 \u00eentregul corp este mai greu? Atunci este posibil ca reten\u021bia de ap\u0103 s\u0103 fie de vin\u0103. \u00cen articolul nostru de ast\u0103zi, vom discuta de ce se \u00eent\u00e2mpl\u0103 acest lucru \u0219i cum s\u0103 rezolva\u021bi aceast\u0103 problem\u0103.<\/p>\n","protected":false},"author":100,"featured_media":376578,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6626,6374,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-384564","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-hidratare","9":"tag-pierdere-in-greutate","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>Cum s\u0103 sc\u0103pa\u021bi de reten\u021bia de ap\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 sc\u0103pa\u021bi de apa din organism? 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