{"id":472613,"date":"2023-05-18T15:41:37","date_gmt":"2023-05-18T13:41:37","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=472613"},"modified":"2023-05-19T16:08:37","modified_gmt":"2023-05-19T14:08:37","slug":"anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/","title":{"rendered":"Anti-\u00eemb\u0103tr\u00e2nire \u0219i \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103: Cum s\u0103 ave\u021bi grij\u0103 de corpul vostru \u0219i s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea \u0219i aspectul tineresc?"},"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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#La_ce_va_ganditi_cand_auziti_termenii_anti-imbatranire_sau_imbatranire_sanatoasa\" title=\"La ce v\u0103 g\u00e2ndi\u021bi c\u00e2nd auzi\u021bi termenii anti-\u00eemb\u0103tr\u00e2nire sau \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103?\">La ce v\u0103 g\u00e2ndi\u021bi c\u00e2nd auzi\u021bi termenii anti-\u00eemb\u0103tr\u00e2nire sau \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#Care_sunt_procesele_din_spatele_imbatranirii\" title=\"Care sunt procesele din spatele \u00eemb\u0103tr\u00e2nirii?\">Care sunt procesele din spatele \u00eemb\u0103tr\u00e2nirii?<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#Ce_castigati_atunci_cand_va_concentrati_pe_practici_care_sustin_imbatranirea_sanatoasa\" title=\"Ce c\u00e2\u0219tiga\u021bi atunci c\u00e2nd v\u0103 concentra\u021bi pe practici care sus\u021bin \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103?\">Ce c\u00e2\u0219tiga\u021bi atunci c\u00e2nd v\u0103 concentra\u021bi pe practici care sus\u021bin \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103?<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#Sfaturi_despre_cum_sa_ramaneti_sanatosi_si_tineri_cat_mai_mult_timp_posibil\" title=\"Sfaturi despre cum s\u0103 r\u0103m\u00e2ne\u021bi s\u0103n\u0103to\u0219i \u0219i tineri c\u00e2t mai mult timp posibil\">Sfaturi despre cum s\u0103 r\u0103m\u00e2ne\u021bi s\u0103n\u0103to\u0219i \u0219i tineri c\u00e2t mai mult timp posibil<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#1_Dormiti_suficient_si_de_calitate\" title=\"1. Dormi\u021bi suficient \u0219i de calitate\">1. Dormi\u021bi suficient \u0219i de calitate<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#2_Invatati_sa_va_gestionati_stresul\" title=\"2. \u00cenv\u0103\u021ba\u021bi s\u0103 v\u0103 gestiona\u021bi stresul\">2. \u00cenv\u0103\u021ba\u021bi s\u0103 v\u0103 gestiona\u021bi stresul<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#3_Spuneti_NU_tigarilor\" title=\"3. Spune\u021bi NU \u021big\u0103rilor\">3. Spune\u021bi NU \u021big\u0103rilor<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#4_Faceti_miscare_si_fiti_activi_fizic\" title=\"4. Face\u021bi mi\u0219care \u0219i fi\u021bi activi fizic\">4. Face\u021bi mi\u0219care \u0219i fi\u021bi activi fizic<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#5_Asigurati-va_ca_aveti_o_alimentatie_de_inalta_calitate\" title=\"5. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi o alimenta\u021bie de \u00eenalt\u0103 calitate\">5. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi o alimenta\u021bie de \u00eenalt\u0103 calitate<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#6_Nu_sariti_peste_aportul_de_lichide\" title=\"6. Nu s\u0103ri\u021bi peste aportul de lichide\">6. Nu s\u0103ri\u021bi peste aportul de lichide<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#7_Aveti_grija_de_tenul_si_pielea_voastra\" title=\"7. Ave\u021bi grij\u0103 de tenul \u0219i pielea voastr\u0103\">7. Ave\u021bi grij\u0103 de tenul \u0219i pielea voastr\u0103<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#Valorificati_puterea_suplimentelor_anti-imbatranire\" title=\"Valorifica\u021bi puterea suplimentelor anti-\u00eemb\u0103tr\u00e2nire\">Valorifica\u021bi puterea suplimentelor anti-\u00eemb\u0103tr\u00e2nire<\/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\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cemb\u0103tr\u00e2nirea este normal\u0103 \u0219i face parte din via\u021b\u0103, dar s\u0103 recunoa\u0219tem, cine nu ar vrea s\u0103 o opreasc\u0103 sau m\u0103car s\u0103 o \u00eencetineasc\u0103? La urma urmei, nimeni nu este entuziasmat la g\u00e2ndul apari\u021biei ridurilor, a firelor albe de p\u0103r sau a durerilor articulare. Dar, din p\u0103cate, trebuie s\u0103 uita\u021bi de elixirurile vie\u021bii nesf\u00e2r\u0219ite sau ale inversoarelor de timp \u0219i s\u0103 accepta\u021bi faptul c\u0103 nu pute\u021bi opri anii care trec. Cu toate acestea, nu este totul pierdut. Posibil s\u0103 fi\u021bi \u00eenc\u00e2nta\u021bi s\u0103 afla\u021bi c\u0103 <strong>\u0219tiin\u021ba are un indiciu despre ce pute\u021bi face pentru a \u00eemb\u0103tr\u00e2ni fiind mai s\u0103n\u0103to\u0219i \u0219i pentru a face trecerea timpului mai pu\u021bin vizibil\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u00cen acest articol ve\u021bi citi, printre altele, ce efect au urm\u0103toarele substan\u021be nutritive asupra s\u0103n\u0103t\u0103\u021bii \u0219i anti-\u00eemb\u0103tr\u00e2nirii:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#protein\">Proteine<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#omega-3-fatty-acids\">Acizi gra\u0219i omega-3<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#antioxidants\">Antioxidan\u021bi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#probiotics\">Probiotice<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#calcium\">Calciu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#vitamin-d\">Vitamina D<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#supplements-anti-ageing\">Coenzima Q10<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#supplements-anti-ageing\">Quercetin\u0103<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#supplements-anti-ageing\">Resveratrol<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_ce_va_ganditi_cand_auziti_termenii_anti-imbatranire_sau_imbatranire_sanatoasa\"><\/span>La ce v\u0103 g\u00e2ndi\u021bi c\u00e2nd auzi\u021bi termenii <em>anti-\u00eemb\u0103tr\u00e2nire sau \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103?<\/em><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mul\u021bi dintre voi probabil c\u0103 a\u021bi \u00eent\u00e2lnit deja termenul <strong>anti-\u00eemb\u0103tr\u00e2nire<\/strong>. Acesta este pur \u0219i simplu un grup de diverse metode \u0219i practici care \u00eencearc\u0103 s\u0103 <strong>\u00eencetineasc\u0103 sau chiar s\u0103 opreasc\u0103 \u00eemb\u0103tr\u00e2nirea<\/strong>. De\u0219i niciunul dintre acestea nu poate fi atins \u00eenc\u0103, iar impactul trecerii timpului <strong>nu poate fi oprit<\/strong> prin niciun miracol, \u0219tiin\u021ba g\u0103se\u0219te treptat modalit\u0103\u021bi <strong>de a reduce cel pu\u021bin<\/strong> <strong>efectele \u00eemb\u0103tr\u00e2nirii asupra corpului uman.<\/strong> Toat\u0103 lumea vrea s\u0103 arate t\u00e2n\u0103r\u0103 \u0219i plin\u0103 de via\u021b\u0103 c\u00e2t mai mult timp posibil \u0219i caut\u0103 modalit\u0103\u021bi de a realiza acest lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar, uita\u021bi de magia \u00eent\u00e2rzierii b\u0103tr\u00e2ne\u021bii \u0219i fi\u021bi reali\u0219ti, deoarece este mai indicat s\u0103 lucra\u021bi cu conceptul de <strong>\u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103<\/strong>. Prin diverse practici \u0219i \u00eengrijire pentru corpul uman, este posibil s\u0103 face\u021bi ca \u00eenaintarea treptat\u0103 a anilor s\u0103 fie mai pu\u021bin <strong>vizibil\u0103<\/strong> asupra voastr\u0103 \u0219i s\u0103 \u00eemb\u0103tr\u00e2ni\u021bi <strong>s\u0103n\u0103tos \u0219i \u00eentr-o form\u0103 mai bun\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abord\u0103rile de \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103 \u0219i anti-\u00eemb\u0103tr\u00e2nire variaz\u0103 de la <strong>chirurgie plastic\u0103, laser \u0219i Botox p\u00e2n\u0103 la modific\u0103ri ale stilului de via\u021b\u0103<\/strong>. De exemplu, este important s\u0103 v\u0103 concentra\u021bi pe un <strong>somn suficient, s\u0103 lucra\u021bi pentru a face fa\u021b\u0103 stresului, pe o alimenta\u021bie bun\u0103, suficient\u0103 mi\u0219care \u0219i \u00eengrijire a pielii \u0219i tenului<\/strong>. Cu ajutorul acestor practici, este posibil s\u0103 v\u0103 bucura\u021bi de o <strong>\u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103 \u0219i un corp cu un aspect mai t\u00e2n\u0103r.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg\" alt=\"Ce este \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103 \u0219i anti-\u00eemb\u0103tr\u00e2nirea?\" class=\"wp-image-431880\" width=\"843\" height=\"562\" title=\"Ce este \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103 \u0219i anti-\u00eemb\u0103tr\u00e2nirea?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_procesele_din_spatele_imbatranirii\"><\/span>Care sunt procesele din spatele \u00eemb\u0103tr\u00e2nirii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cemb\u0103tr\u00e2nirea \u00een sine \u0219i complexitatea ei este \u00eenc\u0103 un <strong>mare mister<\/strong> pentru noi, dar oamenii de \u0219tiin\u021b\u0103 cunosc acum unele dintre procesele implicate. Spre exemplu, \u0219tim acum ce se afl\u0103 \u00een spatele <strong>inciden\u021bei mai mari a bolilor cronice la b\u0103tr\u00e2ne\u021be sau a deterior\u0103rii treptate a anumitor func\u021bii fiziologice ale corpului uman<\/strong>.&nbsp;<span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Mecanisme implicate \u00een \u00eemb\u0103tr\u00e2nirea organismului:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Modific\u0103ri ale ADN-ului<\/strong>: ADN-ul este structura care codific\u0103 propriet\u0103\u021bile \u00eentregului organism. Iar deteriorarea sa treptat\u0103 este cea care are loc \u00een timpul \u00eemb\u0103tr\u00e2nirii. Aceste modific\u0103ri includ, spre exemplu, acumularea treptat\u0103 a <strong>defectelor \u00een ADN-ul celulelor \u00een sine<\/strong> sau \u00een <strong>ADN-ul mitocondriilor<\/strong> (\u201ecentrale energetice ale celulei\u201d), ceea ce contribuie la un <strong>stres oxidativ mai mare<\/strong>.<span style=\"color: #ff6600\">&nbsp;[23]<\/span><\/li><li><strong>Disfunc\u021bia telomerilor<\/strong>: ADN-ul \u00een cauz\u0103, \u00eempreun\u0103 cu alte structuri, se grupeaz\u0103 \u00een <strong>cromozomi<\/strong>, ale c\u0103ror capete se numesc <strong>telomeri<\/strong>. <strong>Scurtarea treptat\u0103 a telomerilor \u0219i activitatea mai sc\u0103zut\u0103 a enzimei telomerazei<\/strong> contribuie probabil la procesul de \u00eemb\u0103tr\u00e2nire. <span style=\"color: #ff6600\">[23]<\/span><\/li><li><strong>Modific\u0103ri epigenetice<\/strong>: informa\u021bia genetic\u0103 este influen\u021bat\u0103 de multe <strong>influen\u021be externe<\/strong>, cunoscute colectiv sub denumirea de <strong>factori epigenetici<\/strong>. Astfel, impactul treptat al mediului asupra unui organism duce la o <strong>acumulare de modific\u0103ri<\/strong> \u00een structura sa genetic\u0103.<span style=\"color: #ff6600\"> [23]<\/span><\/li><li><strong>Sinteza proteinelor \u0219i dezechilibrul proteolizei<\/strong>: multe boli cronice \u0219i alte probleme de s\u0103n\u0103tate sunt legate de produc\u021bia redus\u0103 de proteine (proteosintez\u0103).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toate procesele descrise mai sus au loc treptat \u0219i sunt o <strong>parte natural\u0103<\/strong> a procesului de \u00eemb\u0103tr\u00e2nire a organismului. Cu toate acestea, atunci c\u00e2nd <strong>reduce\u021bi obiceiurile nepotrivite<\/strong> \u0219i v\u0103 concentra\u021bi pe <strong>\u00eengrijirea corect\u0103 a corpului<\/strong>, este posibil ca aceste schimb\u0103ri s\u0103 nu fie at\u00e2t de evidente pentru corpul vostru.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg\" alt=\"Ce anume este implicat \u00een procesul de \u00eemb\u0103tr\u00e2nire al organismului?\" class=\"wp-image-431865\" width=\"843\" height=\"562\" title=\"Ce anume este implicat \u00een procesul de \u00eemb\u0103tr\u00e2nire al organismului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_castigati_atunci_cand_va_concentrati_pe_practici_care_sustin_imbatranirea_sanatoasa\"><\/span>Ce c\u00e2\u0219tiga\u021bi atunci c\u00e2nd v\u0103 concentra\u021bi pe practici care sus\u021bin \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>O piele frumoas\u0103<\/strong> cu mai pu\u021bine riduri sau mai pu\u021bin\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/celulita-cum-apare-si-cum-o-puteti-elimina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">celulit\u0103<\/a>&nbsp;pe coapse nu este singurul lucru care se ascunde sub termenul de \u201e\u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103\u201d. Corpul de care a\u021bi avut grij\u0103 de-a lungul vie\u021bii v\u0103 poate r\u0103spl\u0103ti cu multe alte beneficii mai t\u00e2rziu \u00een via\u021b\u0103, care sunt \u00een cele din urm\u0103 chiar mai importante dec\u00e2t un exterior atr\u0103g\u0103tor.<\/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\"><li>\u00cen primul r\u00e2nd, <strong>este vorba de un risc mai sc\u0103zut de boli cronice<\/strong> care <strong>merg m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu \u00eemb\u0103tr\u00e2nirea<\/strong>. Vorbim, spre exemplu, despre <strong>probleme cardiovasculare<\/strong> sau <strong>boli<\/strong> <strong>metabolice<\/strong> precum diabetul de tip zaharat. \u00cemb\u0103tr\u00e2nirea este adesea \u00eenso\u021bit\u0103 de <strong>boli neurodegenerative<\/strong> (boala Alzheimer, boala Parkinson etc.), o inciden\u021b\u0103 mai mare a <strong>cancerului<\/strong> sau a <strong>problemelor musculo-scheletice<\/strong> (de exemplu, dureri articulare \u0219i de coloan\u0103 vertebral\u0103 etc.). O inciden\u021b\u0103 mai sc\u0103zut\u0103 a acestor boli la b\u0103tr\u00e2ne\u021be va cre\u0219te cu siguran\u021b\u0103 <strong>performan\u021ba \u0219i calitatea vie\u021bii<\/strong>. <span style=\"color: #ff6600\">[23,52]<\/span><\/li><li>Obiceiurile s\u0103n\u0103toase de-a lungul vie\u021bii duc, de asemenea, la o <strong>mai bun\u0103 func\u021bionare a sistemului imunitar<\/strong>. Persoanele \u00een v\u00e2rst\u0103 cu o imunitate bun\u0103 sunt astfel mai capabile s\u0103 reziste <strong>infec\u021biilor virale \u0219i bacteriene<\/strong>, care sunt adesea mai periculoase pentru s\u0103n\u0103tatea unei persoane \u00een v\u00e2rst\u0103 dec\u00e2t \u00een cazul tinerilor.<\/li><li>De asemenea, organismul v\u0103 poate r\u0103spl\u0103ti cu o <strong>s\u0103n\u0103tate mintal\u0103 \u00eembun\u0103t\u0103\u021bit\u0103 \u0219i un risc mai mic de probleme psihologice<\/strong>, cum ar fi <strong>depresia<\/strong> sau <strong>anxietatea<\/strong>. <span style=\"color: #ff6600\">[23]<\/span><\/li><li><strong>Abilit\u0103\u021bi cognitive mai puternice<\/strong>, cum ar fi memoria, \u00eenv\u0103\u021barea lucrurilor noi sau capacitatea de concentrare reprezint\u0103 un alt beneficiu.<span style=\"color: #ff6600\"> [23]<\/span><\/li><li>O persoan\u0103 \u00een v\u00e2rst\u0103 dar s\u0103n\u0103toas\u0103 este mai <strong>productiv\u0103<\/strong> \u0219i are o <strong>calitate general\u0103 a vie\u021bii mai bun\u0103<\/strong>. Mai simplu spus, \u00een loc s\u0103 fie nevoit\u0103 s\u0103 mearg\u0103 de la medic la medic sau s\u0103 fie for\u021bat\u0103 s\u0103 stea acas\u0103 din cauza problemelor de s\u0103n\u0103tate, aceasta <strong>poate lucra, \u00ee\u0219i poate dedica timpul pentru hobby-uri sau se poate bucura de nepo\u021bi<\/strong> pe l\u00e2ng\u0103 pensionare.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg\" alt=\"Beneficiile abord\u0103rilor \u00eemb\u0103tr\u00e2nirii s\u0103n\u0103toase \u0219i anti-\u00eemb\u0103tr\u00e2nirii\" class=\"wp-image-431820\" width=\"843\" height=\"562\" title=\"Beneficiile abord\u0103rilor \u00eemb\u0103tr\u00e2nirii s\u0103n\u0103toase \u0219i anti-\u00eemb\u0103tr\u00e2nirii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sfaturi_despre_cum_sa_ramaneti_sanatosi_si_tineri_cat_mai_mult_timp_posibil\"><\/span>Sfaturi despre cum s\u0103 r\u0103m\u00e2ne\u021bi s\u0103n\u0103to\u0219i \u0219i tineri c\u00e2t mai mult timp posibil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dormiti_suficient_si_de_calitate\"><\/span>1. Dormi\u021bi suficient \u0219i de calitate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul este unul dintre cele mai importante baze ale unei bune s\u0103n\u0103t\u0103\u021bi, at\u00e2t <strong>fizic<\/strong>, c\u00e2t \u0219i <strong>psihic<\/strong>. Cu siguran\u021b\u0103 \u0219ti\u021bi c\u0103 privarea cronic\u0103 de somn poate <strong>favoriza apari\u021bia diferitelor probleme de s\u0103n\u0103tate<\/strong>, chiar \u0219i la o v\u00e2rst\u0103 fraged\u0103. Spre exemplu, lipsa somnului cre\u0219te riscul de <strong>probleme cardiovasculare, diabet de tip 2<\/strong> sau <strong>tulbur\u0103ri imunitare<\/strong>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Privarea de somn<\/a>&nbsp;este legat\u0103 \u0219i de <strong>rate mai mari ale mortalit\u0103\u021bii<\/strong>. De fapt, somnul ac\u021bioneaz\u0103 ca un fel de stimulare a vie\u021bii, \u00een timpul c\u0103ruia organismul uman se <strong>re\u00eennoie\u0219te<\/strong> \u0219i \u00ee\u0219i <strong>recap\u0103t\u0103 efectiv puterea pentru via\u021b\u0103<\/strong>.&nbsp;<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<h3 class=\"is-style-default wp-block-heading\">Cum v\u0103 sus\u021bine somnul s\u0103n\u0103tatea?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Somnul este important pentru buna func\u021bionare a sistemului <strong>imunitar<\/strong> \u0219i <strong>cardiovascular<\/strong>, precum \u0219i pentru <strong>s\u0103n\u0103tatea fizic\u0103 general\u0103<\/strong>. <span style=\"color: #ff6600\">[3,4]<\/span><\/li><li>Ave\u021bi nevoie de un somn de calitate pentru a v\u0103 men\u021bine <strong>abilit\u0103\u021bile cognitive s\u0103n\u0103toase<\/strong>. Acesta ajut\u0103 la \u00eembun\u0103t\u0103\u021birea \u0219i men\u021binerea <strong>memoriei<\/strong>, a <strong>concentr\u0103rii<\/strong> \u0219i a <strong>capacit\u0103\u021bii de a \u00eenv\u0103\u021ba lucruri noi<\/strong>. <span style=\"color: #ff6600\">[24]<\/span><\/li><li>Durata optim\u0103 a somnului poate ac\u021biona \u0219i ca o ap\u0103rare \u00eempotriva <strong>problemelor psihologice<\/strong> precum <strong>depresia<\/strong>, <strong>anxietatea<\/strong> \u0219i multe altele. <span style=\"color: #ff6600\">[28]<\/span><\/li><li>De asemenea, ajut\u0103 la \u00eembun\u0103t\u0103\u021birea <strong>hidrat\u0103rii pielii<\/strong>. Cu siguran\u021b\u0103 a\u021bi observat c\u0103 pielea voastr\u0103 arat\u0103 mai proasp\u0103t\u0103 \u0219i mai s\u0103n\u0103toas\u0103 dup\u0103 un somn bun.<\/li><li>Somnul ajut\u0103, de asemenea, la <strong>men\u021binerea unei greut\u0103\u021bi corporale s\u0103n\u0103toase<\/strong>. Printre altele, influen\u021beaz\u0103 produc\u021bia ideal\u0103 a <strong>hormonilor foamei \u0219i sa\u021biet\u0103\u021bii<\/strong>, care afecteaz\u0103 apetitul. Atunci c\u00e2nd sunte\u021bi odihni\u021bi, este mai u\u0219or s\u0103 men\u021bine\u021bi un <strong>aport energetic corespunz\u0103tor<\/strong>. Deoarece obezitatea este \u00een sine un risc major pentru s\u0103n\u0103tatea general\u0103, este important s\u0103 men\u021bine\u021bi o greutate corporal\u0103 s\u0103n\u0103toas\u0103 chiar \u0219i la o v\u00e2rst\u0103 mai \u00eenaintat\u0103. <span style=\"color: #ff6600\">[8]<\/span><\/li><li>\u00cen timpul somnului, organismul uman se <strong>regenereaz\u0103<\/strong> \u0219i nu numai c\u0103 sim\u021bi\u021bi acest lucru, dar \u00eel pute\u021bi \u0219i vedea. Procesele de regenerare au loc nu numai \u00een mu\u0219chi sau creier, ci \u0219i \u00een <strong>piele<\/strong>. A\u0219adar, atunci c\u00e2nd nu dormi\u021bi bine, nu \u00eei oferi\u021bi timpul de care are nevoie, prin urmare v\u0103 trezi\u021bi cu <strong>ochii umfla\u021bi, cu cearc\u0103ne sub ochi \u0219i cu o piele mat\u0103<\/strong>. Nu uita\u021bi c\u0103 pielea este afectat\u0103 de aceast\u0103 neglijare, ceea ce poate manifesta prin \u00eemb\u0103tr\u00e2nire prematur\u0103. <span style=\"color: #ff6600\">[33]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg\" alt=\"Beneficiile somnului pentru s\u0103n\u0103tate \u0219i un aspect tineresc\" class=\"wp-image-431895\" width=\"843\" height=\"562\" title=\"Beneficiile somnului pentru s\u0103n\u0103tate \u0219i un aspect tineresc\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">C\u00e2t timp ar trebui s\u0103 dormi\u021bi?<\/h3>\n\n\n\n<p>Cercet\u0103rile arat\u0103 c\u0103 majoritatea <strong>adul\u021bilor s\u0103n\u0103to\u0219i<\/strong> au nevoie \u00eentre <strong>7 \u0219i 9 ore de somn<\/strong> pe zi. <strong>B\u0103tr\u00e2nilor cu v\u00e2rsta peste 64 de ani<\/strong> li se recomand\u0103 s\u0103 doarm\u0103 <strong>7-8 ore pe zi<\/strong>. Acest lucru coincide \u0219i cu recomand\u0103rile generale ale Funda\u021biei Na\u021bionale pentru Somn. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, nu doar num\u0103rul de ore de somn este important, ci \u0219i <strong>calitatea somnului<\/strong>. \u00cen mod ideal, somnul ar trebui s\u0103 fie ne\u00eentrerupt \u0219i s\u0103 fie \u00eenso\u021bit de o <a href=\"https:\/\/gymbeam.ro\/pentru-somn-mai-bun\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rutin\u0103 de somn<\/a> s\u0103n\u0103toas\u0103 pentru a ob\u021bine toate beneficiile de pe urma acestuia. Spre exemplu, suplimentele nutritive pentru un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/sleep-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">somn mai bun<\/a>, cum ar fi complexul func\u021bional <a href=\"https:\/\/gymbeam.ro\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sleep &amp; Relax<\/a>, v\u0103 pot ajuta, de asemenea, s\u0103 ave\u021bi parte de un somn bun. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Afla\u021bi mai multe despre beneficiile somnului \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u0219i cum afecteaz\u0103 acesta s\u0103n\u0103tatea \u0219i dezvoltarea masei musculare?<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Invatati_sa_va_gestionati_stresul\"><\/span>2. \u00cenv\u0103\u021ba\u021bi s\u0103 v\u0103 gestiona\u021bi stresul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stresul pe termen lung este un precursor al problemelor de s\u0103n\u0103tate. Acesta este asociat nu numai cu o <strong>s\u0103n\u0103tate mintal\u0103 mai precar\u0103<\/strong>, ci \u0219i cu s\u0103n\u0103tatea <strong>fizic\u0103<\/strong> \u0219i este considerat un <strong>factor de risc pentru multe probleme de s\u0103n\u0103tate<\/strong>. Acestea includ, spre exemplu, boli cardiovasculare, autoimune sau neurodegenerative. Acestea sunt, \u00een general, tipice la o v\u00e2rst\u0103 \u00eenaintat\u0103, iar stresul cronic poate sus\u021bine \u0219i accelera dezvoltarea lor. \u00cen schimb, reducerea expunerii la stres poate avea o multitudine de efecte pozitive asupra organismului. <span style=\"color: #ff6600\">[42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum v\u0103 ajut\u0103 reducerea stresului s\u0103n\u0103tatea?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Reduce riscul de boli cronice<\/strong>, cum ar fi probleme cardiace, boli imunitare \u0219i probleme metabolice, cum ar fi diabetul de tip zaharat.<\/li><li>Tehnicile care ajut\u0103 la gestionarea stresului sunt, evident, deosebit de benefice pentru<strong> \u00eengrijirea s\u0103n\u0103t\u0103\u021bii mintale<\/strong>. De fapt, studiile arat\u0103 c\u0103 acestea sunt asociate cu o inciden\u021b\u0103 mai sc\u0103zut\u0103 a <strong>demen\u021bei<\/strong> \u0219i a <strong>depresiei<\/strong> la o v\u00e2rst\u0103 \u00eenaintat\u0103. <span style=\"color: #ff6600\">[27]<\/span><\/li><li>Gestionarea stresului merge, de asemenea, m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu <strong>obiceiurile coespunz\u0103toare de somn<\/strong>. Atunci c\u00e2nd o persoan\u0103 este lipsit\u0103 de stres, somnul este \u00een mod natural mai bun, ceea ce \u00een sine contribuie la o s\u0103n\u0103tate bun\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum pute\u021bi gestiona stresul?<\/h3>\n\n\n\n<p>Pe parcursul vie\u021bii, v\u0103 confrunta\u021bi cu o multitudine de situa\u021bii stresante \u0219i este destul de u\u0219or s\u0103 fi\u021bi constant sub presiune. Uneori nu pute\u021bi preveni apari\u021bia acestor afec\u021biuni, dar este important s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 <strong>gestiona\u021bi modul \u00een care acestea v\u0103 afecteaz\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen mod ideal, ar trebui s\u0103 g\u0103si\u021bi o activitate care s\u0103 v\u0103 poat\u0103 <strong>relaxa<\/strong> \u0219i s\u0103 v\u0103 ofere un minut de <strong>odihn\u0103 \u0219i relaxare<\/strong> din stresul vie\u021bii de zi cu zi. Pentru unii, poate fi <strong>sport<\/strong>, pentru al\u021bii poate fi relaxare prin <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/meditatia-o-modalitate-de-a-gasi-pacea-interioara-de-a-imbunatati-concentrarea-si-somnul-sau-de-a-reduce-stresul\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">medita\u021bie<\/a>. <strong>Activit\u0103\u021bile \u00een comun cu cei apropia\u021bi, muzica<\/strong> sau orice fel de activitate artistic\u0103 v\u0103 pot ajuta \u0219i ele. Dar, \u00een primul r\u00e2nd, ar trebui s\u0103 fie cu siguran\u021b\u0103 activit\u0103\u021bi care s\u0103 v\u0103 aduc\u0103 fericire \u0219i s\u0103 v\u0103 sim\u021bi\u021bi bine. Suplimentele nutritive adecvate, cum ar fi <a href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a>, pot ajuta, de asemenea, la combaterea stresului. Dac\u0103 sunte\u021bi interesat de acest subiect, citi\u021bi 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 combaterea stresului.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citi\u021bi mai multe despre modalit\u0103\u021bi de a v\u0103 ajuta s\u0103 reduce\u021bi stresul \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>De ce este stresul periculos \u0219i cum s\u0103-l reduce\u021bi?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg\" alt=\"Lupta cu stresul \u0219i beneficiile acesteia\" class=\"wp-image-431760\" width=\"843\" height=\"562\" title=\"Lupta cu stresul \u0219i beneficiile acesteia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Spuneti_NU_tigarilor\"><\/span>3. Spune\u021bi NU \u021big\u0103rilor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate c\u0103 nu exist\u0103 activitate mai renumit\u0103 pentru efectele sale negative asupra organismului dec\u00e2t fumatul. Pe scurt, \u0219ti\u021bi cu to\u021bii c\u0103 <strong>\u021big\u0103rile distrug s\u0103n\u0103tatea<\/strong>. O meta-analiz\u0103 a constatat chiar c\u0103 persoanele care nu au fumat niciodat\u0103 au \u0219anse de <strong>p\u00e2n\u0103 la dou\u0103 ori de a \u00eemb\u0103tr\u00e2ni s\u0103n\u0103tos<\/strong> \u00een compara\u021bie cu fum\u0103torii activi. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum v\u0103 d\u0103uneaz\u0103 \u021big\u0103rile s\u0103n\u0103tatea?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Fumatul este responsabil pentru cre\u0219terea riscului de <strong>cancer<\/strong>. De exemplu, p\u00e2n\u0103 la <strong>80% dintre cancerele pulmonare<\/strong> sunt cauzate de fumat. De asemenea, cre\u0219te riscul de cancer de gur\u0103, esofag, laringe, ficat, stomac \u0219i alte organe. <span style=\"color: #ff6600\">[46]<\/span><\/li><li>Fum\u0103torii prezint\u0103 un risc mai mare de <strong>probleme respiratorii.<\/strong> <span style=\"color: #ff6600\">[46]<\/span><\/li><li><strong>Atacul de cord, accidentul vascular cerebral \u0219i alte probleme cardiovasculare<\/strong> sunt, de asemenea, mai frecvente la fum\u0103tori. <span style=\"color: #ff6600\">[9,46]<\/span><\/li><li><strong>Demen\u021ba<\/strong> poate fi, de asemenea, o amenin\u021bare surprinz\u0103tor mai semnificativ\u0103 pentru fum\u0103tori. De fapt, fumatul cre\u0219te riscul cu <strong>p\u00e2n\u0103 la 34% pentru fiecare 20 de \u021big\u0103ri fumate pe zi,<\/strong> potrivit cercet\u0103rilor.<span style=\"color: #ff6600\">&nbsp;[27]<\/span><\/li><li>\u021aig\u0103rile sunt, de asemenea, asociate cu probleme precum <strong>din\u021bi p\u0103ta\u021bi<\/strong> \u0219i un risc general mai mare de <strong>afec\u021biuni ale din\u021bilor \u0219i gingiilor<\/strong>. <span style=\"color: #ff6600\">[46]<\/span><\/li><li>Fumatul are, de asemenea, un efect semnificativ asupra <strong>pielii<\/strong> \u0219i poate fi responsabil pentru <strong>\u00eemb\u0103tr\u00e2nirea prematur\u0103<\/strong>. De fapt, <strong>ridurile<\/strong>, <strong>pielea deshidratat\u0103<\/strong> \u0219i cu <strong>aspect fragil<\/strong> sunt o consecin\u021b\u0103 comun\u0103 a fumatului pe termen lung. <span style=\"color: #ff6600\">[32]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lista problemelor de s\u0103n\u0103tate legate de consumul de \u021big\u0103ri poate continua la nesf\u00e2r\u0219it. Probabil c\u0103 este evident, prin urmare, c\u0103 dac\u0103 cineva dore\u0219te s\u0103-\u0219i men\u021bin\u0103 s\u0103n\u0103tatea \u0219i aspectul tineresc pe termen lung, evitarea fumatului ar trebui s\u0103 fie un lucru firesc. Totu\u0219i, acest lucru nu este \u00eentotdeauna u\u0219or, motiv pentru care este cu siguran\u021b\u0103 o veste bun\u0103 c\u0103 exist\u0103 locuri care v\u0103 pot ajuta \u00een acest sens.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Faceti_miscare_si_fiti_activi_fizic\"><\/span>4. Face\u021bi mi\u0219care \u0219i fi\u021bi activi fizic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i \u0219ti\u021bi cu to\u021bii, sau cel pu\u021bin b\u0103nui\u021bi, c\u0103 mi\u0219carea este extrem de important\u0103 pentru s\u0103n\u0103tate, mul\u021bi oameni \u00eei acord\u0103 \u00eengrozitor de <strong>pu\u021bin\u0103 aten\u021bie<\/strong>. Cu toate acestea, nu cred c\u0103 exist\u0103 vreun domeniu al s\u0103n\u0103t\u0103\u021bii care s\u0103 nu beneficieze de o form\u0103 de mi\u0219care. Cifrele din 2019 ne spun c\u0103 \u00een Uniunea European\u0103 doar <strong>27% dintre tinerii de 18-24 de ani<\/strong> s-au angajat \u00een cantitatea recomandat\u0103 de activitate fizic\u0103. La grupa de v\u00e2rst\u0103 25-35 de ani, propor\u021bia persoanelor suficient de active a fost <strong>\u0219i mai mic\u0103, de 20%<\/strong>. Interesant este c\u0103 exerci\u021biile fizice <strong>scad odat\u0103 cu v\u00e2rsta<\/strong>, iar din popula\u021bia mai \u00een v\u00e2rst\u0103 de <strong>65 de ani \u0219i peste, doar 7,5% dintre oameni<\/strong> au realizat cantitatea recomandat\u0103 de activitate fizic\u0103. Acest lucru sun\u0103 destul de \u00eengrijor\u0103tor c\u00e2nd lua\u021bi \u00een considerare faptul c\u0103, conform Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii (<strong>OMS<\/strong>), persoanele cu niveluri insuficiente de exerci\u021bii fizice au un<strong> risc de deces cu 20-30% mai mare<\/strong> dec\u00e2t cei care sunt activi. <span style=\"color: #ff6600\">[47,52]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum v\u0103 ajut\u0103 mi\u0219carea s\u0103n\u0103tatea?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Reduce riscul unui num\u0103r mare de <strong>boli cronice<\/strong>. Acestea includ <strong>bolile cardiovasculare<\/strong>, <strong>diabetul de tip zaharat, obezitatea<\/strong> \u0219i unele tipuri de <strong>cancer<\/strong>. <span style=\"color: #ff6600\">[52]<\/span><\/li><li>Mi\u0219carea \u00eembun\u0103t\u0103\u021be\u0219te, de asemenea, func\u021bia <strong>sistemului imunitar<\/strong>. Aceasta sus\u021bine rezisten\u021ba organismului la infec\u021bii sau boli inflamatorii, care se pot complica la b\u0103tr\u00e2ne\u021be.. <span style=\"color: #ff6600\">[21]<\/span><\/li><li>Are un efect asupra <strong>\u00eembun\u0103t\u0103\u021birii generale a st\u0103rii sistemului cardiovascular<\/strong>. Este implicat\u0103 \u00een sc\u0103derea <strong>tensiunii arteriale<\/strong>, ajustarea <strong>nivelului de lipide din s\u00e2nge<\/strong> \u0219i <strong>\u00eembun\u0103t\u0103\u021birea circula\u021biei s\u00e2ngelui.<\/strong><\/li><li>\u00cen plus, <strong>inima<\/strong> este \u00een general mai <strong>eficient\u0103<\/strong> datorit\u0103 mi\u0219c\u0103rii.<\/li><li><strong>Mi\u0219carea<\/strong> sus\u021bine dezvoltarea for\u021bei \u0219i <strong>men\u021binerea<\/strong> sau <strong>c\u00e2\u0219tigarea<\/strong> <strong>masei<\/strong> <strong>musculare<\/strong>. Acest lucru este extrem de important la b\u0103tr\u00e2ne\u021be, deoarece masa muscular\u0103 <strong>scade \u00een mod natural<\/strong> odat\u0103 cu v\u00e2rsta.<\/li><li><strong>Men\u021binerea for\u021bei \u0219i a mobilit\u0103\u021bii<\/strong>, ambele fiind influen\u021bate de mi\u0219care, sunt foarte importante pentru men\u021binerea <strong>independen\u021bei<\/strong> la v\u00e2rsta \u00eenaintat\u0103.<span style=\"color: #ff6600\">&nbsp;[21]<\/span><\/li><li>Men\u021binerea <strong>abilit\u0103\u021bilor cognitive<\/strong> este, de asemenea, un beneficiu al activit\u0103\u021bii fizice. Se crede c\u0103 are un impact asupra memoriei, abilit\u0103\u021bilor de planificare \u0219i de rezolvare a problemelor. <span style=\"color: #ff6600\">[21]<\/span><\/li><li>Activitatea fizic\u0103 ajut\u0103, de asemenea, la men\u021binerea <strong>s\u0103n\u0103t\u0103\u021bii mintale<\/strong> \u0219i, de exemplu, la reducerea riscului de <strong>depresie<\/strong>. <span style=\"color: #ff6600\">[21]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exerci\u021biile regulate afecteaz\u0103 \u0219i felul \u00een care <strong>ar\u0103ta\u021bi<\/strong>. A\u021bi observat c\u0103 persoanele la o v\u00e2rst\u0103 mai \u00eenaintat\u0103 care fac sport \u00een mod regulat par <strong>mai tinere<\/strong>? Mi\u0219carea v\u0103 ajut\u0103 s\u0103 men\u021bine\u021bi o <strong>greutate corporal\u0103 s\u0103n\u0103toas\u0103<\/strong> \u0219i s\u0103 v\u0103 <strong>\u00eent\u0103ri\u021bi masa muscular\u0103<\/strong>, f\u0103c\u00e2ndu-v\u0103 s\u0103 ar\u0103ta\u021bi mai energici \u0219i mai s\u0103n\u0103to\u0219i. A fi activ poate avea, de asemenea, un impact asupra <strong>pielii<\/strong> voastre. Acest lucru se datoreaz\u0103 faptului c\u0103 exerci\u021biile fizice regulate ajut\u0103 pielea s\u0103 <strong>re\u021bin\u0103 mai mult\u0103 umiditate<\/strong>, astfel \u00eenc\u00e2t are <strong>mai pu\u021bine riduri<\/strong>, este mai <strong>supl\u0103<\/strong> \u0219i <strong>arat\u0103 mai t\u00e2n\u0103r\u0103<\/strong>.&nbsp;<span style=\"color: #ff6600\">[36]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg\" alt=\"Beneficiile exerci\u021biilor fizice asupra s\u0103n\u0103t\u0103\u021bii voastre \u0219i a aspectului mai tineresc\" class=\"wp-image-431715\" width=\"843\" height=\"563\" title=\"Beneficiile exerci\u021biilor fizice asupra s\u0103n\u0103t\u0103\u021bii voastre \u0219i a aspectului mai tineresc\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">De c\u00e2t de mult\u0103 mi\u0219care ave\u021bi nevoie pentru a v\u0103 men\u021bine s\u0103n\u0103tatea?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii <strong>(OMS) recomand\u0103<\/strong> cel pu\u021bin <strong>150-300 de minute de activitate aerob\u0103 de intensitate moderat\u0103<\/strong> sau cel pu\u021bin <strong>75-150 de minute de activitate aerob\u0103 de intensitate mare pe s\u0103pt\u0103m\u00e2n\u0103<\/strong> pentru un adult s\u0103n\u0103tos. Este ideal s\u0103 combina\u021bi acest lucru cu antrenamentul de for\u021b\u0103, cel pu\u021bin de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/li><li>Persoanele <strong>peste 65 de ani<\/strong> sunt sf\u0103tuite s\u0103 efectueze <strong>diferite forme de exerci\u021bii<\/strong> care s\u0103 sus\u021bin\u0103 <strong>echilibrul \u0219i for\u021ba, de trei sau mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. <span style=\"color: #ff6600\">[52]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 citi\u021bi mai multe despre beneficiile exerci\u021biilor fizice, pute\u021bi consulta articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-schimba-mintea-si-corpul-vostru-atunci-cand-incepeti-sa-faceti-miscare-si-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum se schimb\u0103 corpul \u0219i mintea atunci c\u00e2nd \u00eencepe\u021bi s\u0103 face\u021bi exerci\u021bii fizice \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Asigurati-va_ca_aveti_o_alimentatie_de_inalta_calitate\"><\/span>5. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi o alimenta\u021bie de \u00eenalt\u0103 calitate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alimenta\u021bia afecteaz\u0103 multe procese din organism, iar \u00eemb\u0103tr\u00e2nirea nu face excep\u021bie. M\u00e2ncarea cu care v\u0103 umple\u021bi stomacul zilnic are pur \u0219i simplu un impact asupra st\u0103rii \u00een care va fi corpul vostru \u00een c\u00e2\u021biva ani de acum \u00eenainte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ce impact are compozi\u021bia nutri\u021bional\u0103 a alimenta\u021biei asupra s\u0103n\u0103t\u0103\u021bii?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Obiceiurile alimentare bune sunt asociate cu o<strong> inciden\u021b\u0103 mai sc\u0103zut\u0103 a bolilor cronice<\/strong> (diabet zaharat de tip 2, cancer, boli cardiovasculare etc.) \u0219i o <strong>speran\u021b\u0103 de via\u021b\u0103 mai mare.<\/strong><\/li><li>De asemenea, alimenta\u021bia poate afecta semnificativ \u0219ansa de a dezvolta <strong>sarcopenie<\/strong>, o afec\u021biune \u00een care <strong>masa muscular\u0103 scade treptat \u0219i func\u021bia muscular\u0103 se deterioreaz\u0103<\/strong>. Odat\u0103 cu aceasta <strong>scade \u0219i calitatea vie\u021bii<\/strong>, cre\u0219te r<strong>iscul de accident\u0103ri<\/strong> \u0219i chiar de <strong>deces<\/strong>. <span style=\"color: #ff6600\">[37]<\/span><\/li><li>Alimenta\u021bia este, de asemenea, legat\u0103 de <strong>capacitatea cognitiv\u0103<\/strong> \u0219i de inciden\u021ba <strong>bolii Alzheimer \u0219i a altor boli neurodegenerative<\/strong>. O diet\u0103 nutritiv\u0103 poate ajuta la prevenirea acestor boli \u0219i contribuie la men\u021binerea unui creier productiv \u0219i s\u0103n\u0103tos. <span style=\"color: #ff6600\">[37]<\/span><\/li><li>O alimenta\u021bie bun\u0103 influen\u021beaz\u0103 \u0219i func\u021bia<strong> sistemului imunitar<\/strong>. B\u0103tr\u00e2ne\u021bea este asociat\u0103 cu o <strong>susceptibilitate mai mare la boli infec\u021bioase sau inflamatorii<\/strong>, dar o diet\u0103 bun\u0103 poate ajuta la reducerea acestui risc. <span style=\"color: #ff6600\">[37]<\/span><\/li><li>Nu \u00een ultimul r\u00e2nd, alimenta\u021bia corespunz\u0103toare ajut\u0103 la \u00eengrijirea <strong>s\u0103n\u0103t\u0103\u021bii oaselor<\/strong>. Atunci c\u00e2nd v\u0103 preg\u0103ti\u021bi pentru b\u0103tr\u00e2ne\u021be, este cu siguran\u021b\u0103 indicat s\u0103 ave\u021bi \u00een vedere acest lucru, deoarece <strong>osteoporoza<\/strong> \u0219i <strong>fracturile<\/strong> sunt probleme care pot \u00eengreuna semnificativ via\u021ba persoanelor \u00een v\u00e2rst\u0103.<\/li><\/ul>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg\" alt=\"O alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i impactul acesteia asupra s\u0103n\u0103t\u0103\u021bii\" class=\"wp-image-431835\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>De\u0219i alimenta\u021bia are beneficii semnificative pentru s\u0103n\u0103tate, cu siguran\u021b\u0103 nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 \u021bine\u021bi diet\u0103 toat\u0103 via\u021ba. Cea mai s\u0103n\u0103toas\u0103 diet\u0103 este cea care ofer\u0103 organismului <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cantit\u0103\u021bi suficiente din to\u021bi nutrien\u021bii<\/a>&nbsp;de care are nevoie \u00een prezent. O astfel de alimenta\u021bie este <strong>variat\u0103, de \u00eenalt\u0103 calitate, bine echilibrat\u0103 \u0219i con\u021bine to\u021bi macronutrien\u021bii importan\u021bi<\/strong> (proteine, gr\u0103simi, carbohidra\u021bi) \u0219i <strong>micronutrien\u021bi<\/strong> (minerale, vitamine, alte substan\u021be bioactive).<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>\u00cen ceea ce prive\u0219te \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103, <strong>ies \u00een eviden\u021b\u0103 mai mul\u021bi nutrien\u021bi \u0219i alimente<\/strong> pe care oamenii de \u0219tiin\u021b\u0103 le-au asociat cu efecte negative sau pozitive semnificative asupra \u00eemb\u0103tr\u00e2nirii. A\u0219adar, ast\u0103zi vom analiza ce nutrien\u021bi \u0219i alimente din alimenta\u021bia voastr\u0103 sunt importante \u0219i care sunt cel mai bine de evitat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-h3 wp-block-heading\">Ce ar trebui s\u0103 apar\u0103 mai des \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\" id=\"protein\">1. Proteine<\/h4>\n\n\n\n<p>Proteinele joac\u0103 un <strong>rol indispensabil \u00een \u00eemb\u0103tr\u00e2nirea s\u0103n\u0103toas\u0103<\/strong>. Nu numai <strong>masa muscular\u0103<\/strong>, ci \u0219i nenum\u0103rate <strong>procese fiziologice<\/strong> din organism sunt construite pe baza proteinelor, spre exemplu, func\u021bia <strong>sistemului imunitar<\/strong>, func\u021bia <strong>enzimelor<\/strong> sau <strong>hormonilor<\/strong> sau<strong> transportul oxigenului<\/strong> \u00een tot organismul. Cantitatea de proteine din aliemnta\u021bie determin\u0103 astfel \u00een mare m\u0103sur\u0103 c\u00e2t de func\u021bional este organismul vostru. <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<p>\u00cen compara\u021bie cu popula\u021bia mai t\u00e2n\u0103r\u0103, cantitatea de proteine din <strong>alimenta\u021bie devine \u0219i mai important\u0103 \u00een timpul \u00eemb\u0103tr\u00e2nirii.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u00cemb\u0103tr\u00e2nirea este asociat\u0103 cu o <strong>pierdere natural\u0103 a masei musculare \u0219i o produc\u021bie mai sc\u0103zut\u0103 de proteine<\/strong> \u00een organism (proteosintez\u0103). Acest lucru poate sus\u021bine, la r\u00e2ndul s\u0103u, dezvoltarea <strong>sarcopeniei<\/strong> men\u021bionate mai sus, \u00een care <strong>masa muscular\u0103 scade treptat \u0219i func\u021bia muscular\u0103 se deterioreaz\u0103<\/strong>. Acest lucru merge m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu o s\u0103n\u0103tate general\u0103 mai precar\u0103 \u0219i, prin urmare, cu <strong>susceptibilitatea<\/strong> la diferite boli, precum \u0219i cu dificultatea de a avea grij\u0103 de sine la o v\u00e2rst\u0103 \u00eenaintat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Cum ar trebui s\u0103 arate un aport s\u0103n\u0103tos de proteine?<\/h5>\n\n\n\n<p><strong>Un adult s\u0103n\u0103tos<\/strong> care nu duce un stil de via\u021b\u0103 activ ar trebui s\u0103 aib\u0103 un aport de cel pu\u021bin <strong>0,8 &#8211; 1 g de proteine\/kg greutate<\/strong>. <strong>Sportivii<\/strong> au nevoie de <strong>1,4 &#8211; 2 g\/kg<\/strong>, dar cantitatea specific\u0103 depinde de o serie de factori, inclusiv de tipul \u0219i volumul activit\u0103\u021bii sportive. <strong>Persoanelor \u00een v\u00e2rst\u0103<\/strong> li se recomand\u0103 s\u0103 aib\u0103 un aport de aproximativ <strong>1 &#8211; 1,2 g\/kg<\/strong>, sau chiar mai mare dac\u0103 au deja o s\u0103n\u0103tate precar\u0103 sau boli care necesit\u0103 un aport de proteine. <span style=\"color: #ff6600\">[51]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cele mai bune surse de proteine sunt produsele de origine animal\u0103 precum <strong>carnea<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pe\u0219tele<\/strong><\/a>, <strong>ou\u0103le<\/strong> \u0219i <strong>produsele<\/strong> <strong>lactate<\/strong>. Cu toate acestea, pute\u021bi ob\u021bine proteine \u0219i din <strong>leguminoase<\/strong>, <strong>cereale<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nuci \u0219i semin\u021be<\/strong><\/a>. <strong>Pudra proteic\u0103<\/strong>, fie sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a> sau una dintre <a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele pe baz\u0103 de plante<\/a>, este, de asemenea, o surs\u0103 excelent\u0103 de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai multe detalii despre func\u021biile proteinelor, sursele lor \u0219i diferen\u021bele dintre proteinele vegetale \u0219i cele animale pot fi g\u0103site \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteinele: Func\u021bii \u00een organism, aportul recomandat, sursele alimentare \u0219i pericolele deficien\u021bei.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg\" alt=\"Efectul proteinelor asupra s\u0103n\u0103t\u0103\u021bii\" class=\"wp-image-432212\" width=\"843\" height=\"562\" title=\"Efectul proteinelor asupra s\u0103n\u0103t\u0103\u021bii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\" id=\"Omega-3-fatty-acids\">2. Acizi gra\u0219i omega-3<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Acizii gra\u0219i Omega-3<\/a> (omega-3 FA) sunt o component\u0103 important\u0103 a gr\u0103similor s\u0103n\u0103toase \u0219i au multe <strong>beneficii s\u0103n\u0103toase pentru organism<\/strong>. Spre exemplu, sunt importan\u021bi pentru <strong>creier<\/strong>, <strong>sistemul nervos<\/strong> \u0219i pentru o <strong>func\u021bie cognitiv\u0103<\/strong> eficient\u0103. De asemenea, sunt implica\u021bi \u00een men\u021binerea <strong>nivelului s\u0103n\u0103tos al colesterolului \u0219i al tensiunii arteriale<\/strong>. <strong>Acidul alfa-linolenic<\/strong>, care este <strong>esen\u021bial<\/strong> pentru organism (organismul nu \u00eel poate produce \u0219i trebuie s\u0103 \u00eel consume din alimenta\u021bie), este creditat cu un efect pozitiv asupra <strong>colesterolului<\/strong>. <strong>DHA \u0219i EPA<\/strong>, care sunt formate <strong>din ALA<\/strong>, sunt cunoscute pentru efectul lor asupra <strong>creierului \u0219i inimii<\/strong>. <span style=\"color: #ff6600\">[45]<\/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\"><li>Este posibil ca Omega-3 FA s\u0103 contribuie la <strong>\u00eembun\u0103t\u0103\u021birea general\u0103 a st\u0103rii cognitive<\/strong> \u0219i la <strong>\u00eencetinirea declinului cognitiv<\/strong>. Pentru persoanele \u00een v\u00e2rst\u0103, spre exemplu, acestea pot ajuta la o mai bun\u0103 memorie, la procesarea informa\u021biilor sau planificare. <span style=\"color: #ff6600\">[15,39]<\/span><\/li><li>Ace\u0219ti acizi gra\u0219i par s\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 \u0219i <strong>func\u021bia imunitar\u0103<\/strong>, prin <strong>men\u021binerea imunit\u0103\u021bii unui organism \u00eemb\u0103tr\u00e2nit<\/strong>, care este mai susceptibil la diferite boli. <span style=\"color: #ff6600\">[39]<\/span><\/li><li>Efectul lor pozitiv nu exclude nici <strong>masa muscular\u0103 sau oasele<\/strong>. Se pare c\u0103 ace\u0219tia pot sus\u021bine rezisten\u021ba <strong>masei osoase<\/strong> \u0219i rata de <strong>proteosintez\u0103<\/strong>. Acesta este un efect care poate fi benefic la v\u00e2rstnici \u00een prevenirea sarcopeniei men\u021bionate mai sus. <span style=\"color: #ff6600\">[31,39]<\/span><\/li><\/ul>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Cum ar trebui s\u0103 arate un aport optim de acizi gra\u0219i omega-3?<\/h5>\n\n\n\n<p>Din aportul total de energie, acizii gra\u0219i omega-3 ar trebui s\u0103 reprezinte aproximativ <strong>0,5-2%<\/strong>, ceea ce \u00eenseamn\u0103 <strong>1-4 g<\/strong> la un aport de referin\u021b\u0103 de 2000 kcal. Dintre ace\u0219tia, aproximativ <strong>250 mg<\/strong> ar trebui s\u0103 fie <strong>EPA<\/strong> <strong>\u0219i DHA<\/strong>. Un <a href=\"https:\/\/gymbeam.ro\/catalog\/product\/view\/id\/63868\/s\/vitamin-d-test-cerascreen\/category\/2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">test de diagnostic<\/a> la domiciliu v\u0103 poate ajuta, de asemenea, s\u0103 v\u0103 detecta\u021bi nivelurile de FA omega-3 din organism.<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<p>Citi\u021bi mai multe despre acizii gra\u0219i omega-3 \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Acizii gra\u0219i Omega-3: ave\u021bi un aport suficient \u0219i \u00een raportul corect fa\u021b\u0103 de Omega-6?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg\" alt=\"Efectul acizilor gra\u0219i omega-3 asupra s\u0103n\u0103t\u0103\u021bii\" class=\"wp-image-431745\" width=\"843\" height=\"562\" title=\"Efectul acizilor gra\u0219i omega-3 asupra s\u0103n\u0103t\u0103\u021bii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\" id=\"antioxidants\">3. Antioxidan\u021bi<\/h4>\n\n\n\n<p>Antioxidan\u021bii ajut\u0103 la combaterea <strong>radicalilor liberi<\/strong> care sunt produ\u0219i de <strong>stresul oxidativ.<\/strong> Pe m\u0103sur\u0103 ce radicalii liberi d\u0103uneaz\u0103 celulelor, ace\u0219tia pot <strong>contribui la \u00eemb\u0103tr\u00e2nire<\/strong>, inclusiv la nivelul <strong>pielii<\/strong>, care este cel mai mare organ din organism. De asemenea, cre\u0219te riscul apari\u021biei diverselor <strong>boli<\/strong> (cancer, probleme cardiovasculare etc.). Cu c\u00e2t organismul este mai \u00een v\u00e2rst\u0103, cu at\u00e2t este mai <strong>vulnerabil<\/strong> la ac\u021biunea radicalilor liberi, astfel \u00eenc\u00e2t substan\u021bele cu activitate antioxidant\u0103 pot fi de ajutor \u00een prevenirea problemelor de s\u0103n\u0103tate, precum \u0219i \u00een men\u021binerea aspectului tineresc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Ce nutrien\u021bi apar\u021bin antioxidan\u021bilor?<\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina C<\/strong><\/a>: o vitamin\u0103 solubil\u0103 \u00een ap\u0103 care nu numai c\u0103 ac\u021bioneaz\u0103 ca un antioxidant, dar face \u0219i parte din formarea <a href=\"https:\/\/gymbeam.ro\/complex-de-colagen-de-tip-ii-pentru-articulatii-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">colagenului<\/a>. Prin urmare, este apreciat de pielea care se uzeaz\u0103 treptat \u0219i care are nevoie de nutrien\u021bi pentru a-\u0219i men\u021bine vitalitatea. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/li><li><a href=\"https:\/\/gymbeam.ro\/vitamina-e-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina E<\/strong><\/a>: este o vitamin\u0103 solubil\u0103 \u00een grpsimi care, pe l\u00e2ng\u0103 faptul c\u0103 ac\u021bioneaz\u0103 ca un antioxidant, ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii inimi \u0219i a memoriei, precum \u0219i a altor func\u021bii cognitive. <span style=\"color: #ff6600\" class=\"tadv-color\">[45]<\/span><\/li><li><a href=\"https:\/\/gymbeam.ro\/seleniu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Seleniu<\/strong><\/a>: un mineral care sus\u021bine s\u0103n\u0103tatea p\u0103rului, a pielii, a unghiilor, a sistemului imunitar \u0219i cardiovascular. <span style=\"color: #ff6600\" class=\"tadv-color\">[5,45]<\/span><\/li><li>Substan\u021be precum <strong>catechinele<\/strong>, <strong>flavonoidele<\/strong>, <strong>polifenolii<\/strong> \u0219i altele, care sunt abundente \u00een fructe, legume \u0219i alte alimente vegetale, au, de asemenea, efecte antioxidante. <span style=\"color: #ff6600\">[41]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">\u00cen ce alimente pute\u021bi g\u0103si antioxidan\u021bi?<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>vitamina C<\/th><th>vitamina E<\/th><th>seleniu*<\/th><\/tr><\/thead><tbody><tr><td>ardei gras<\/td><td>nuci \u0219i semin\u021be<\/td><td><strong>carne<\/strong><\/td><\/tr><tr><td>legume brassica (broccoli, conopid\u0103, gulii etc.)<\/td><td>ulei de germeni de gr\u00e2u<\/td><td><a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/a> \u0219i fructe de mare<\/td><\/tr><tr><td>cartofi<\/td><td>semin\u021be de floarea-soarelui<\/td><td>ou\u0103<\/td><\/tr><tr><td>fructe de p\u0103dure<\/td><td><a href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">migdale<\/a><\/td><td>produse lactate<\/td><\/tr><tr><td>kiwi<\/td><td>ulei de floarea-soarelui<\/td><td><a href=\"https:\/\/gymbeam.ro\/nuci-de-brazilia.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci braziliene<\/a><\/td><\/tr><tr><td>citrice<\/td><td><a href=\"https:\/\/gymbeam.ro\/alune-de-padure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alune de p\u0103dure<\/a>, <a href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arahide<\/a><\/td><td>broccoli<\/td><\/tr><tr><td><\/td><td><\/td><td>produse din cereale integrale<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[40]&nbsp;<\/span><\/figcaption><\/figure>\n\n\n\n<p>* Totu\u0219i, cantitatea de seleniu din alimente depinde de con\u021binutul acestuia \u00een solul \u00een care a fost cultivat\u0103 planta \u0219i de con\u021binutul s\u0103u \u00een hrana animalelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen primul r\u00e2nd, ar trebui s\u0103 v\u0103 concentra\u021bi pe aportul de antioxidan\u021bi dintr-o <strong>alimenta\u021bie de calitate<\/strong>. O <strong>diet\u0103 variat\u0103 \u0219i multicolor\u0103<\/strong> v\u0103 va fi de folos &#8211; cu c\u00e2t alegerea voastr\u0103 \u00een ceea ce prive\u0219te legumele, fructele \u0219i alte alimente este <strong>mai variat\u0103<\/strong>, cu at\u00e2t vor con\u021bine mai mul\u021bi antioxidan\u021bi. Apoi, pute\u021bi lua \u0219i un supliment nutri\u021bional pentru a v\u0103 cre\u0219te \u0219i mai mult aportul de antioxidan\u021bi. \u00cen func\u021bie de ceea ce trebuie s\u0103 suplimenta\u021bi, pute\u021bi alege produse cu o <a href=\"https:\/\/gymbeam.ro\/antioxidant-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">compozi\u021bie complex\u0103<\/a> de substan\u021be antioxidante sau nutrien\u021bi individuali precum <a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a>, <a href=\"https:\/\/gymbeam.ro\/quercetina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quercetina<\/a> sau <a href=\"https:\/\/gymbeam.ro\/luteina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">luteina<\/a>, spre exemplu.<\/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=\"31256,36247,53743,55579\" ><\/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<h4 class=\"is-style-default wp-block-heading\" id=\"probiotics\">4. Probiotice<\/h4>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Probioticele<\/a> sunt <strong>bacterii benefice<\/strong> care tr\u0103iesc \u00een mod natural \u00een organismul uman iar majoritatea se g\u0103sesc \u00een <strong>tractul digestiv<\/strong>. Acestea fac parte din <strong>microbiota intestinal\u0103<\/strong>, care este format\u0103 din alte microorganisme, cum ar fi drojdia, pe l\u00e2ng\u0103 bacterii. Cu toate acestea, al\u0103turi de microorganismele benefice, exist\u0103 \u0219i unele nedorite, care pot favoriza dezvoltarea diferitelor probleme de s\u0103n\u0103tate. Prin urmare, pentru a evita dominarea bacteriilor d\u0103un\u0103toare \u0219i a altor microorganisme, este indicat s\u0103 v\u0103 concentra\u021bi pe suficiente <strong>alimente probiotice<\/strong> \u00een alimenta\u021bie pentru a v\u0103 sus\u021bine compozi\u021bia corespunz\u0103toare a microbiotei intestinale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Beneficiile unei microbiote intestinale s\u0103n\u0103toase<\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cen primul r\u00e2nd, acestea sus\u021bin <strong>mi\u0219c\u0103rile intestinale<\/strong> \u0219i <strong>s\u0103n\u0103tatea digestiv\u0103<\/strong>. Acest lucru este deosebit de important \u00een timpul \u00eemb\u0103tr\u00e2nirii, deoarece digestia se deterioreaz\u0103 adesea odat\u0103 cu trecerea anilor.<\/li><li>Compozi\u021bia microbiotei intestinale influen\u021beaz\u0103 \u0219i func\u021bia <strong>sistemului imunitar.<\/strong><\/li><li>Este \u0219tiu \u0219i faptul c\u0103 ace\u0219ti locuitori ai intestinelor v\u0103 pot afecta \u0219i <strong>s\u0103n\u0103tatea mintal\u0103<\/strong>. Cel mai probabil, ace\u0219tia pot contribui la o <strong>stare de spirit mai bun\u0103<\/strong> \u0219i la <strong>abilit\u0103\u021bi cognitive<\/strong> mai puternice.<\/li><li>Se pare c\u0103 probioticele ajut\u0103 la cre\u0219terea <strong>absorb\u021biei anumitor nutrien\u021bi<\/strong>. De exemplu, o absorb\u021bie mai mare a calciului poate contribui la o mai bun\u0103 <strong>s\u0103n\u0103tate a oaselor<\/strong>. <span style=\"color: #ff6600\">[26]<\/span><\/li><li>Impactul microbiotei intestinale este, de asemenea, probabil s\u0103 se reflecte \u0219i asupra <strong>pielii<\/strong> voastre. Studiile sugereaz\u0103 c\u0103 compozi\u021bia sa optim\u0103 ar putea sus\u021bine <strong>s\u0103n\u0103tatea \u0219i vitalitatea pielii<\/strong>. \u00cen plus, pielea \u00een sine are propria sa colonie de microorganisme, a\u0219a-numita <strong>microbiot\u0103 a pielii<\/strong>. Aceste dou\u0103 lumi par s\u0103 lucreze \u00eendeaproape \u00eempreun\u0103, iar \u00eengrijirea corespunz\u0103toare a ambelor poate avea un impact asupra s\u0103n\u0103t\u0103\u021bii pielii \u0219i \u00eemb\u0103tr\u00e2nirii.<span style=\"color: #ff6600\"> [11,22]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Ce alimente con\u021bin probiotice?<\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Produsele lactate fermentate<\/strong> precum <strong>iaurtul<\/strong>, <strong>chefirul<\/strong> sau <strong>laptele acidophilus<\/strong> sunt bogate \u00een probiotice. Br\u00e2nza <strong>Bryndza<\/strong> este, de asemenea, o surs\u0103 excelent\u0103.<\/li><li>Acestea pot fi g\u0103site \u0219i \u00een <strong>legumele fermentate<\/strong> precum <strong>varza<\/strong> sau <strong>castrave\u021bii<\/strong> <strong>mura\u021bi<\/strong>.<\/li><li>Se g\u0103sesc \u0219i \u00een <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a>, <strong>kimchi<\/strong> \u0219i <strong>kombucha<\/strong>.<\/li><li>Atunci c\u00e2nd sursele de alimente nu sunt suficiente, le pute\u021bi ob\u021bine \u0219i din <a href=\"https:\/\/gymbeam.ro\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente alimentare.<\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg\" alt=\"Probioticele \u0219i microflora intestinal\u0103 s\u0103n\u0103toas\u0103\" class=\"wp-image-431910\" width=\"843\" height=\"562\" title=\"Probioticele \u0219i microflora intestinal\u0103 s\u0103n\u0103toas\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\" id=\"calcium\">5. Calciu<\/h4>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Calciul<\/a> este un mineral cu multe func\u021bii importante \u00een organism. Probbail c\u0103 toat\u0103 lumea \u00eel asociaz\u0103 cu <strong>s\u0103n\u0103tatea oaselor \u0219i a din\u021bilor<\/strong>, \u00eens\u0103 calciul este implicat \u0219i \u00een multe alte procese din organismul uman, cum ar fi <strong>transmiterea impulsurilor nervoase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Func\u021bia calciului \u00een organism:<\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li>Calciul este elementul de baz\u0103 al <strong>oaselor<\/strong>. Prin urmare, este necesar pentru men\u021binerea <strong>rezisten\u021bei<\/strong> acestora. Cu toate acestea, atunci c\u00e2nd cantitatea de calciu din organism este insuficient\u0103, <strong>osteoporoza<\/strong> reprezint\u0103 un <strong>risc mai mare de fracturi<\/strong> \u00een cazul unei persoane deficitare. Osteoporoza este apoi asociat\u0103 cu dureri articulare \u0219i <strong>mobilitate redus\u0103<\/strong>. \u00cen plus, <strong>fracturile se vindec\u0103 adesea mai lent l<\/strong>a o persoan\u0103 \u00een v\u00e2rst\u0103, ceea ce reduce \u0219i mobilitatea.<\/li><li>De asemenea, este important pentru <strong>men\u021binerea func\u021biei musculare<\/strong>. Deficitul de calciu poate duce la <strong>sl\u0103biciune muscular<\/strong>\u0103, ceea ce cre\u0219te riscul de <strong>c\u0103dere<\/strong> la v\u00e2rstnici.<\/li><li><strong>Sistemul nervos<\/strong> este, de asemenea, dependent de cantitatea de calciu din organism. Acest mineral face parte din transmiterea <strong>impulsurilor nervoase.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Ce alimente con\u021bin calciu \u0219i c\u00e2t ar trebui s\u0103 consuma\u021bi zilnic?<\/h5>\n\n\n\n<p>Un adult obi\u0219nuit s\u0103n\u0103tos cu v\u00e2rsta cuprins\u0103 \u00eentre 19-50 de ani are nevoie de <strong>1000 mg de calciu zilnic<\/strong>. Necesarul pentru adul\u021bii cu v\u00e2rsta de peste 50 de ani cre\u0219te la <strong>1200 mg.<\/strong><span style=\"color: #ff6600\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cea mai bun\u0103 surs\u0103 de calciu sunt <strong>produsele lactate<\/strong>. Spre exemplu, <strong>100 g de br\u00e2nz\u0103 edam<\/strong> con\u021bine aproximativ <strong>730 mg de calciu<\/strong>, ceea ce reprezint\u0103 73% din doza zilnic\u0103 recomandat\u0103 pentru un adult cu v\u00e2rsta cuprins\u0103 \u00eentre 19-50 de ani \u0219i 61% din aportul recomandat pentru o persoan\u0103 de 50 de ani \u0219i peste. <span style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Multe alimente vegetale sunt, de asemenea, bogate \u00een calciu. <strong>Semin\u021bele de mac<\/strong> sunt \u00een fruntea listei, urmate de <strong>nuci<\/strong> \u0219i <strong>brassica<\/strong> (broccoli, conopid\u0103, kale, varz\u0103 de Bruxelles, gulii etc.). Spre exemplu, semin\u021bele de mac con\u021bin p\u00e2n\u0103 la <strong>1440 mg \/ 100 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problema, \u00eens\u0103, este c\u0103 calciul din <strong>surse vegetale este mult mai pu\u021bin absorbabil dec\u00e2t cel din surse animale<\/strong>. Doar aproximativ <strong>5%<\/strong> din con\u021binutul de calciu este absorbit din <strong>surse vegetale<\/strong>, \u00een timp ce p\u00e2n\u0103 la aproximativ <strong>30% din con\u021binutul de calciu<\/strong> <strong>se ob\u021bine din surse animale<\/strong>. Pe scurt, este mai u\u0219or s\u0103 v\u0103 atinge\u021bi aportul recomandat de calciu prin intermediul produselor lactate. \u00cen acela\u0219i timp, calciul sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">supliment nutritiv<\/a> poate ajuta la un aport suficient. <span style=\"color: #ff6600\">[49]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\" id=\"vitamin-d\">6. Vitamina D<\/h4>\n\n\n\n<p>Auzim din ce \u00een ce mai des despre <a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> \u00een ultima vreme. Oamenii de \u0219tiin\u021b\u0103 descoper\u0103 treptat c\u0103aceasta este implicat\u0103 \u00eentr-un num\u0103r mare de procese fiziologice \u0219i c\u0103 deficien\u021ba sa se poate manifesta \u00eentr-o gam\u0103 larg\u0103 de probleme de s\u0103n\u0103tate. Acestea pot include probleme ale func\u021biei imunitare, declin cognitiv sau, de exemplu, osteoporoz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103torii au descoperit c\u0103 p\u00e2n\u0103 la <strong>40% dintre europeni au depozite inadecvate de vitamina D<\/strong>. Principala surs\u0103 de vitamina D este <strong>lumina soarelui<\/strong>, care este insuficient\u0103 la aceste latitudini pe tot parcursul anului. \u00cen acela\u0219i timp, nu exist\u0103 suficiente surse de hran\u0103 pentru a acoperi necesarul de vitamina D. Prin urmare, este destul de dificil s\u0103 ob\u021bine\u021bi un aport suficient din aceast\u0103 vitamin\u0103 din alimenta\u021bie. <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<p>Cu toate acestea, pe m\u0103sur\u0103 ce trec anii, acest lucru devine \u0219i mai dificil, din mai multe motive. Tubul digestiv este mai pu\u021bin eficient la b\u0103tr\u00e2ne\u021be, a\u0219a c\u0103 poate exista o <strong>absorb\u021bie mai mic\u0103<\/strong> a vitaminei din alimenta\u021bie. \u00cen acela\u0219i timp, capacitatea organismului de a produce vitamina D este \u00een mod <strong>natural mai sc\u0103zut\u0103<\/strong>. Pentru persoanele \u00een v\u00e2rst\u0103, este practic imposibil s\u0103 ob\u021bin\u0103 un aport suficient din acest nutrient din surse naturale. Prin urmare, este indicat s\u0103-l suplimenta\u021bi pentru a profita de efectele sale pozitive.<span style=\"color: #ff6600\"> [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Care sunt beneficiile vitaminei D?<\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li>Vitamina D contribuie la s\u0103n\u0103tatea <strong>oaselor<\/strong>. Aceasta ajut\u0103 \u00een procesul de <strong>absorb\u021bie a calciului<\/strong> \u0219i astfel joac\u0103 un rol \u00een prevenirea osteoporozei \u0219i a apari\u021biei fracturilor.<\/li><li>De asemenea, este important pentru func\u021bionarea corect\u0103 a <strong>masei musculare<\/strong>. Aceasta contribuie la sus\u021binerea <strong>for\u021bei musculare<\/strong>, precum \u0219i la <strong>dezvoltarea<\/strong> acesteia.<span style=\"color: #ff6600\"> [10]<\/span><\/li><li>Aceast\u0103 vitamin\u0103 este, de asemenea, implicat\u0103 \u00een <strong>procesele imunitare<\/strong>. Prin urmare, poate contribui la <strong>ap\u0103rarea organismului.<\/strong> <span style=\"color: #ff6600\">[50]<\/span><\/li><li>Nivelurile s\u0103n\u0103toase de vitamina D au fost chiar legate, prin cercet\u0103ri, de un risc mai sc\u0103zut de <strong>anumite tipuri de cancer<\/strong> \u0219i <strong>boli de inim\u0103<\/strong>.<span style=\"color: #ff6600\"> [55]<\/span><\/li><li>Nu numai popula\u021bia \u00een v\u00e2rst\u0103 poate aprecia acest nutrient datorit\u0103 posibilului s\u0103u impact asupra <strong>men\u021binerii abilit\u0103\u021bilor cognitive<\/strong>. <span style=\"color: #ff6600\">[50]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Ce alimente con\u021bin vitamina D \u0219i c\u00e2t ar trebui s\u0103 consuma\u021bi zilnic?<\/h5>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, principala surs\u0103 de vitamina D este lumina soarelui. Din surse alimentare, <strong>pe\u0219tele gras din ocean, g\u0103lbenu\u0219ul de ou \u0219i organele<\/strong> sunt excelente. \u00cen plus, poate fi g\u0103sit\u0103 \u00een <strong>ciuperci<\/strong>, \u00een care este produs\u0103 prin ac\u021biunea luminii solare. Cu toate acestea, deoarece este at\u00e2t de dificil s\u0103 ob\u021bine\u021bi cantit\u0103\u021bi suficiente din aceast\u0103 vitamin\u0103 din alimente, poate fi, de asemenea, avantajos s\u0103 o lua\u021bi sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/vitamina-d3-5000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">supliment nutritiv<\/a>. <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>Pentru a afla mai multe despre efectele, sursele \u0219i manifest\u0103rile deficien\u021bei de vitamina D, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-de-ce-este-atat-de-importanta-ce-ii-cauzeaza-deficitul-si-cum-sa-o-suplimentam\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamina D: de ce este at\u00e2t de important\u0103, ce anume \u00eei cauzeaz\u0103 deficien\u021ba \u0219i cum se suplimenteaz\u0103?<\/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=\"is-style-default wp-block-heading\">Ce ar trebui evitat \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">1. Alimentele foarte procesate<\/h4>\n\n\n\n<p>Alimentele foarte procesate le includ \u00een general pe toate cele care sunt bogate \u00een aditivi, cum ar fi <strong>conservan\u021bi, coloran\u021bi \u0219i al\u021bi aditivi<\/strong>. De asemenea, con\u021bin o mul\u021bime de <strong>carbohidra\u021bi rafina\u021bi \u0219i zaharuri simple <\/strong>sau <strong>gr\u0103simi nes\u0103n\u0103toase<\/strong>. Aceasta include o varietate de produse de <strong>cofet\u0103rie<\/strong> (ciocolat\u0103, pr\u0103jituri etc.), <strong>gust\u0103ri<\/strong> <strong>s\u0103rate<\/strong>, <strong>produse de patiserie<\/strong> (croissante, gogo\u0219i etc.), <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>b\u0103uturi \u00eendulcite<\/strong><\/a>, <strong>fast-food<\/strong> \u0219i multe altele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Consumul prea mare al acestor alimente este, \u00een general, asociat cu un <strong>risc mai mare de probleme de s\u0103n\u0103tate<\/strong>. Este efectul combinat al prea multor calorii, gr\u0103simi nes\u0103n\u0103toase, consum excesiv de zah\u0103r \u0219i sare \u0219i alte substan\u021be care pot duce la o <strong>s\u0103n\u0103tate mai precar\u0103 pe termen lung<\/strong>. Potrivit unui studiu, consumul de alimente foarte procesate a fost asociat cu o <strong>cre\u0219tere cu p\u00e2n\u0103 la 50% a riscului de fragilitate<\/strong> la persoanele \u00een v\u00e2rst\u0103. Aceasta este o afec\u021biune \u00een care o persoan\u0103 este \u00een general <strong>slab\u0103, are o mobilitate redus\u0103 \u0219i este predispus\u0103 la probleme de s\u0103n\u0103tate<\/strong>. O diet\u0103 bogat\u0103 \u00een aceste alimente are, de asemenea, un impact asupra s\u0103n\u0103t\u0103\u021bii pielii. De exemplu, cercet\u0103torii au f\u0103cut conexiunea \u00eentre o alimenta\u021bie bogat\u0103 \u00een <strong>zaharuri simple \u0219i carbohidra\u021bi rafina\u021bi<\/strong> cu apari\u021bia <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-scapati-de-acnee-mai-putin-stres-o-greutate-sanatoasa-si-o-igiena-buna-pot-ajuta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">acneei<\/a>. <span style=\"color: #ff6600\">[6,7,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, mul\u021bi oameni, \u00een efortul de a economisi bani, au adesea o alimenta\u021bie bogat\u0103 \u00een aceste alimente. Ambele sunt <strong>mai ieftine \u0219i mai gustoase<\/strong>. Cu toate acestea, este posibil ca aceste alimente s\u0103 <strong>sus\u021bin\u0103 procesele inflamatorii \u00een organism<\/strong>, \u00een acela\u0219i timp <strong>ocup\u00e2nd spa\u021biu \u00een dieta voastr\u0103 \u00een detrimentul alimentelor mai hr\u0103nitoare de care ar putea beneficia organismul.<\/strong> Prin urmare, este optim s\u0103 limita\u021bi c\u00e2t mai mult posibil aceste alimente s\u0103race din punct de vedere nutri\u021bional \u0219i cu densitate energetic\u0103 \u0219i s\u0103 v\u0103 concentra\u021bi asupra alimentelor cu o valoare nutritiv\u0103 mai mare. <span style=\"color: #ff6600\">[37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg\" alt=\"Impactul alimentelor foarte procesate asupra s\u0103n\u0103t\u0103\u021bii \u0219i aspectului alimentelor\" class=\"wp-image-431850\" width=\"843\" height=\"527\" title=\"Impactul alimentelor foarte procesate asupra s\u0103n\u0103t\u0103\u021bii \u0219i aspectului alimentelor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1.jpg 1296w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">2. Sarea<\/h4>\n\n\n\n<p>Cu siguran\u021b\u0103 \u0219tia\u021bi c\u0103 <strong>aportul excesiv de sare<\/strong> este d\u0103un\u0103tor pentru s\u0103n\u0103tatea voastr\u0103. <strong>Sodiul<\/strong>, care este unul dintre cele dou\u0103 minerale care alc\u0103tuiesc sarea, joac\u0103 aici principalul rol. De\u0219i sodiul este <strong>esen\u021bial pentru o s\u0103n\u0103tate bun\u0103<\/strong> \u00een anumite cantit\u0103\u021bi, atunci c\u00e2nd este utilizat peste cantit\u0103\u021bile recomandate pe o perioad\u0103 lung\u0103 de timp, poate duce la <strong>cre\u0219terea tensiunii arteriale<\/strong>. De asemenea, poate afecta organismul cu reten\u021bie excesiv\u0103 de ap\u0103. <span style=\"color: #ff6600\">[48,53]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\">Ce alimente au cel mai mare con\u021binut de sare?<\/h5>\n\n\n\n<p>Nu este nimic mai u\u0219or dec\u00e2t dep\u0103\u0219irea recomand\u0103rilor privind consumul de sare. De fapt, o pute\u021bi g\u0103si <strong>\u00een orice, de la produse de patiserie, mezeluri, dulciuri p\u00e2n\u0103 la sare de acas\u0103<\/strong>, pe care mul\u021bi oameni o folosesc mai mult dec\u00e2t este s\u0103n\u0103tos. Prin urmare, limitarea s\u0103rii \u00een g\u0103tit \u0219i condimentarea alimentelor este cu siguran\u021b\u0103 un pas important \u00een reducerea cantit\u0103\u021bii de sare din alimenta\u021bia voastr\u0103. Aten\u021bie \u00eens\u0103 la unele alimente \u00een\u0219el\u0103toare care ascund cantit\u0103\u021bi surprinz\u0103tor de mari de sare. 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\"><li>alimente procesate<\/li><li>\u0219unc\u0103, c\u00e2rna\u021bi, salam \u0219i alte mezeluri<\/li><li>br\u00e2nzeturi muceg\u0103ite, feta, mozzarella etc.<\/li><li>cereale pentru micul dejun<\/li><li>produse de patiserie, \u00een special soiuri stropite suplimentar cu cristale de sare<\/li><\/ul>\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 alimente v\u0103 pot surprinde cu valoarea lor nutritiv\u0103, consulta\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 alimente care doar par s\u0103 fie s\u0103n\u0103toase.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nu_sariti_peste_aportul_de_lichide\"><\/span>6. Nu s\u0103ri\u021bi peste aportul de lichide<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Respectarea unei rutine corespunz\u0103toare de hidratare este ceva ce nu trebuie neglijat dac\u0103 vre\u021bi s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea. Totu\u0219i, aceasta este adesea o component\u0103 a stilului de via\u021b\u0103 care este de obicei <strong>trecut\u0103 cu vederea<\/strong>. Acest lucru este \u0219i mai adev\u0103rat la popula\u021bia \u00een v\u00e2rst\u0103, deoarece persoanele \u00een v\u00e2rst\u0103 au \u00een mod natural <strong>o senza\u021bie mai sc\u0103zut\u0103 de sete<\/strong>. De asemenea, ace\u0219tia consum\u0103 \u0219i <strong>diuretice<\/strong>, adic\u0103 medicamente care cresc urinarea. \u00cen plus, hidratarea organismului scade odat\u0103 cu v\u00e2rsta. \u00cen timp ce corpul unui adult s\u0103n\u0103tos este 70% ap\u0103, la persoanele \u00een v\u00e2rst\u0103 este doar 50%. <span style=\"color: #ff6600\">[2,25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, un aport redus de lichide poate duce la <strong>deshidratare<\/strong>. Acest lucru este asociat cu simptome precum <strong>oboseal\u0103<\/strong>, <strong>dureri de cap<\/strong>, <strong>constipa\u021bie<\/strong> sau chiar <strong>confuzie<\/strong> \u0219i <strong>ame\u021beli<\/strong>. Deshidratarea sever\u0103 poate duce la <strong>spitalizare<\/strong>. Pe de alt\u0103 parte, atunci c\u00e2nd lichidele sunt consumate din abunden\u021b\u0103, acestea au doar efecte pozitive pentru organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Care sunt beneficiile unui aport suficient de lichide?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Respectarea unui regim de hidratare pare s\u0103 ajute la <strong>performan\u021ba creierului<\/strong>, spre exemplu, \u00een ceea ce prive\u0219te calitatea <strong>memoriei<\/strong> sau <strong>capacitatea<\/strong> <strong>de concentrare<\/strong>.<\/li><li>Nu este surprinz\u0103tor faptul c\u0103 aportul de lichide <strong>sus\u021bine o bun\u0103 digestie<\/strong>, limit\u00e2nd <strong>balonarea<\/strong>, <strong>constipa\u021bia<\/strong> sau <strong>refluxul gastrointestinal<\/strong> inconfortabil (cunoscut \u0219i sub numele de arsuri la stomac).<\/li><li>De asemenea, ajut\u0103 la reducerea riscului de <strong>pietre la rinichi sau infec\u021bii ale tractului urinar<\/strong>. <span style=\"color: #ff6600\">[2]<\/span><\/li><li>Un aport suficient de lichide ajut\u0103 la <strong>o<\/strong> <strong>piele bine hidratat\u0103<\/strong>. A\u0219a ve\u021bi ar\u0103ta <strong>mai odihni\u021bi \u0219i mai s\u0103n\u0103to\u0219i<\/strong>. <span style=\"color: #ff6600\">[34]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg\" alt=\"Aportul de lichide \u0219i anti-\u00eemb\u0103tr\u00e2nirea\" class=\"wp-image-431775\" width=\"843\" height=\"562\" title=\"Aportul de lichide \u0219i anti-\u00eemb\u0103tr\u00e2nirea\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Care este un aport zilnic optim de lichide?<\/h3>\n\n\n\n<p>Potrivit Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii (<strong>OMS<\/strong>), o femeie adult\u0103 cu un stil de via\u021b\u0103 sedentar ar trebui s\u0103 consume cel pu\u021bin <strong>2.200 ml de lichide<\/strong> pe zi, \u00een timp ce un b\u0103rbat ar trebui s\u0103 consume <strong>2.900 ml.<\/strong> O recomandare mai specific\u0103 spune c\u0103 ar trebui s\u0103 consum\u0103m zilnic <strong>30-45 ml lichid\/kg greutate<\/strong>. Totu\u0219i, acesta este aportul total de lichide \u0219i include aportul din alimente \u0219i ap\u0103 metabolic\u0103 ce se formeaz\u0103 \u00een organism. Cifra final\u0103 este astfel cu aproximativ 20% mai mic\u0103. Cerin\u021bele de lichide depind de activitatea fizic\u0103, condi\u021biile climatice \u0219i v\u00e2rsta.<span style=\"color: #ff6600\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru persoanele de v\u00e2rst\u0103 \u00eenaintat\u0103, ESPEN (Societatea European\u0103 pentru Nutri\u021bie Parenteral\u0103 \u0219i Enteral\u0103) recomand\u0103 femeilor peste 65 de ani s\u0103 bea cel pu\u021bin 1,6 litri pe zi, iar b\u0103rba\u021bilor cel pu\u021bin 2 litri pe zi.<span style=\"color: #ff6600\">&nbsp;[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sursa voastr\u0103 principal\u0103 de lichide ar trebui s\u0103 fie <strong>apa plat\u0103<\/strong>, eventual <strong>ap\u0103 mineral\u0103 pu\u021bin carbogazificat\u0103<\/strong> \u0219i <a href=\"https:\/\/gymbeam.ro\/ceaiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ceaiul<\/a>. B\u0103uturile pot fi f\u0103cute mai pl\u0103cute, spre exemplu cu <strong>l\u0103m\u00e2ie<\/strong> sau adaos de alte <strong>fructe<\/strong> sau <strong>ierburi<\/strong>. Acest lucru va \u00eembun\u0103t\u0103\u021bi gustul \u0219i atractivitatea b\u0103uturii \u0219i astfel poate fi mai u\u0219or pentru o persoan\u0103 care este mai pu\u021bin \u00eensetat\u0103 s\u0103 consume suficiente lichide.<\/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 hidratare \u00een articolul nostru <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Aveti_grija_de_tenul_si_pielea_voastra\"><\/span>7. Ave\u021bi grij\u0103 de tenul \u0219i pielea voastr\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cengrijirea pielii \u0219i a tenului ajut\u0103 la o \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103, deoarece tocmai pe acest organ cel mai mare al corpului sunt vizibile la prima vedere semnele \u00eemb\u0103tr\u00e2nirii. Pe m\u0103sur\u0103 ce pielea \u00eemb\u0103tr\u00e2ne\u0219te, aceasta <strong>pierde \u00een mod natural ap\u0103<\/strong> \u0219i devine <strong>mai sub\u021bire<\/strong> \u0219i <strong>mai pu\u021bin supl\u0103.<\/strong><\/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\"><strong>Cum s\u0103 ave\u021bi grij\u0103 de pielea \u0219i tenul vostru?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Este important s\u0103 v\u0103 proteja\u021bi pielea de razele soarelui purt\u00e2nd <strong>protec\u021bie solar\u0103 \u0219i \u00eembr\u0103c\u0103minte.<\/strong><\/li><li><strong>Sp\u0103larea fe\u021bei<\/strong> ar trebui s\u0103 fie o parte normal\u0103 a rutinei zilnice pentru a elimina orice impurit\u0103\u021bi care s-au instalat \u00een porii vo\u0219tri. <span style=\"color: #ff6600\">[54]<\/span><\/li><li>Apoi, se recomand\u0103 utilizarea <strong>produselor cosmetice corespunz\u0103toare pentru piele<\/strong>. Pielea \u00eemb\u0103tr\u00e2nit\u0103 trebuie s\u0103-\u0219i re\u00eennoiasc\u0103 umiditatea, lucru pentru care sunt potrivite cremele care con\u021bin \u00een mod ideal <strong>vitamina A, antioxidan\u021bi<\/strong> sau <a href=\"https:\/\/gymbeam.ro\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acid hialuronic<\/a>. <span style=\"color: #ff6600\">[54]<\/span><\/li><li>To\u021bi factorii pe care i-am men\u021bionat p\u00e2n\u0103 acum sunt lega\u021bi \u0219i de o piele \u0219i un ten s\u0103n\u0103tos. \u00cen plus, trebuie s\u0103 dormi\u021bi suficient, s\u0103 limita\u021bi expunerea la stres, s\u0103 face\u021bi mi\u0219care, s\u0103 nu fuma\u021bi \u0219i s\u0103 ave\u021bi o alimenta\u021bie s\u0103n\u0103toas\u0103. <span style=\"color: #ff6600\">[38]<\/span><\/li><li>Nu uita\u021bi de pielea voastr\u0103 nici pe timpul verii, pentru c\u0103 atunci are nevoie de cea mai mare \u00eengrijire. Afla\u021bi ce nutrien\u021bi v\u0103 vor ajuta s\u0103 v\u0103 proteja\u021bi pielea \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-alimente-si-substante-nutritive-pentru-un-bronz-frumos-si-o-piele-cu-aspect-tanar\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cele mai bune alimente \u0219i nutrien\u021bi pentru un bronz frumos \u0219i o piele t\u00e2n\u0103r\u0103.<\/strong><\/a><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg\" alt=\"Cum s\u0103 ob\u021bine\u021bi o piele s\u0103n\u0103toas\u0103 \u0219i t\u00e2n\u0103r\u0103\" class=\"wp-image-431730\" width=\"843\" height=\"562\" title=\"Cum s\u0103 ob\u021bine\u021bi o piele s\u0103n\u0103toas\u0103 \u0219i t\u00e2n\u0103r\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Valorificati_puterea_suplimentelor_anti-imbatranire\"><\/span>Valorifica\u021bi puterea suplimentelor anti-\u00eemb\u0103tr\u00e2nire<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218tiin\u021ba este foarte preocupat\u0103 de impactul <strong>substan\u021belor naturale asupra \u00eemb\u0103tr\u00e2nirii<\/strong> \u0219i, pe l\u00e2ng\u0103 nutrien\u021bii men\u021biona\u021bi mai sus, exist\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/impotriva-imbatranirii\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">al\u021bii<\/a> care arat\u0103 efecte promi\u021b\u0103toare.<\/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\" id=\"supplements-anti-ageing\"><li><a href=\"https:\/\/gymbeam.ro\/coenzima-q10-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Coenzima Q10<\/strong><\/a> este o substan\u021b\u0103 care se g\u0103se\u0219te \u00een mod natural \u00een celulele umane. \u00cen <strong>mitocondrii<\/strong>, care sunt centrul proceselor energetice ale organismului, aceasta ajut\u0103 la <strong>produc\u021bia de energie<\/strong>. De asemenea, face parte din <strong>sistemele antioxidante<\/strong> \u0219i astfel ajut\u0103 la combaterea <strong>radicalilor liberi<\/strong>.<strong> <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/li><li><a href=\"https:\/\/gymbeam.ro\/quercetina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Quercetina<\/strong><\/a> face parte dintre <strong>antioxidan\u021bi<\/strong> \u0219i se g\u0103se\u0219te \u00een alimente precum <strong>legume<\/strong> <strong>\u0219i<\/strong> <strong>fructe<\/strong>. Conform descoperirilor actuale, se pare c\u0103 aceasta poate juca un rol \u00een reducerea riscului de <strong>boli neurodegenerative<\/strong> sau ac\u021bion\u00e2nd ca un <strong>agent antiinflamator<\/strong>.<strong> <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/li><li><a href=\"https:\/\/gymbeam.ro\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Resveratrolul<\/strong><\/a> este cunoscut de multe persoane ca fiind un <strong>antioxidant<\/strong> con\u021binut \u00een <strong>vin<\/strong>. Datorit\u0103 influen\u021bei sale \u00een reducerea efectelor stresului oxidativ, are un poten\u021bial mare ca parte a protec\u021biei \u00eempotriva multor complica\u021bii de s\u0103n\u0103tate. <span style=\"color: #ff6600\" class=\"tadv-color\">[43]<\/span><\/li><li><a href=\"https:\/\/gymbeam.ro\/complex-anti-imbatranire-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Produsele complexe anti-\u00eemb\u0103tr\u00e2nire<\/strong><\/a> combin\u0103 efectele mai multor substan\u021be. Acestea includ <strong>acid alfa-lipoic, clorur\u0103 de nicotinamid\u0103 ribozid\u0103, coenzima Q10<\/strong> \u0219i altele. Aceste produse sus\u021bin ap\u0103rarea organismului \u00eempotriva <strong>stresului oxidativ<\/strong> \u0219i, \u00een <strong>mitocondrii<\/strong>, contribuie, de asemenea, la produc\u021bia de energie esen\u021bial\u0103 pentru via\u021b\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default 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>De\u0219i probabil cu to\u021bii v\u0103 dori\u021bi acest lucru, din p\u0103cate, nu pute\u021bi opri sau inversa procesul de \u00eemb\u0103tr\u00e2nire. Cu toate acestea, este posibil s\u0103 lua\u021bi m\u0103suri care s\u0103 v\u0103 <strong>sus\u021bin\u0103 s\u0103n\u0103tatea pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2ni\u021bi \u0219i s\u0103 v\u0103 ajute s\u0103 ar\u0103ta\u021bi mai tineri<\/strong>. Spre exemplu, niciodat\u0103 nu este prea t\u00e2rziu s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 schimba\u021bi <strong>obiceiurile alimentare sau de mi\u0219care. Managementul direc\u021bionat al stresului, renun\u021batul la fumat sau grija acordat\u0103 calit\u0103\u021bii somnului<\/strong> vostru prezint\u0103, de asemenea, mari beneficii. Depinde de voi c\u00e2nd \u0219i \u00een ce m\u0103sur\u0103 v\u0103 implica\u021bi \u00een aceste schimb\u0103ri pentru a avea parte de o \u00eemb\u0103tr\u00e2nire mai confortabil\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vi s-a p\u0103rut c\u0103 articolul nostru este interesant \u0219i plin de informa\u021bii, nu-l \u021bine\u021bi doar pentru voi, ci distribui\u021bi-l \u0219i prietenilor \u0219i cunoscu\u021bilor vo\u0219tri.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/anti-ageing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAnti-Ageing\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>V-ar pl\u0103cea s\u0103 opri\u021bi timpul \u0219i s\u0103 r\u0103m\u00e2ne\u021bi tineri pentru totdeauna? Din p\u0103cate, nu v\u0103 putem spune cum s\u0103 realiza\u021bi un astfel de miracol, dar cel pu\u021bin v\u0103 putem dezv\u0103lui c\u00e2teva sfaturi despre ce pute\u021bi face pentru a ar\u0103ta plini de via\u021b\u0103 \u0219i a v\u0103 sim\u021bi bine chiar \u0219i la o v\u00e2rst\u0103 mai \u00eenaintat\u0103.<\/p>\n","protected":false},"author":156,"featured_media":433078,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":26,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,7628,6506,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-472613","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-sanatate","10":"tag-suplimente-nutritive","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>Anti-\u00eemb\u0103tr\u00e2nire \u0219i \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103: Cum s\u0103 ave\u021bi grij\u0103 de corpul vostru \u0219i s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea \u0219i aspectul tineresc? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 preveni\u021bi \u00eemb\u0103tr\u00e2nirea \u0219i s\u0103 v\u0103 p\u0103stra\u021bi tinere\u021bea? Men\u021bine\u021bi pielea s\u0103n\u0103toas\u0103 cu un somn bun, o alimenta\u021bie corect\u0103 \u0219i exerci\u021bii fizice.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/anti-imbatranire-si-imbatranire-sanatoasa-cum-sa-aveti-grija-de-corpul-vostru-si-sa-va-mentineti-sanatatea-si-aspectul-tineresc\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Anti-\u00eemb\u0103tr\u00e2nire \u0219i \u00eemb\u0103tr\u00e2nire s\u0103n\u0103toas\u0103: Cum s\u0103 ave\u021bi grij\u0103 de corpul vostru \u0219i s\u0103 v\u0103 men\u021bine\u021bi s\u0103n\u0103tatea \u0219i aspectul tineresc? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum s\u0103 preveni\u021bi \u00eemb\u0103tr\u00e2nirea \u0219i s\u0103 v\u0103 p\u0103stra\u021bi tinere\u021bea? 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