{"id":473586,"date":"2023-06-05T11:52:48","date_gmt":"2023-06-05T09:52:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=473586"},"modified":"2023-06-05T11:54:56","modified_gmt":"2023-06-05T09:54:56","slug":"femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/","title":{"rendered":"Femeile \u0219i nutri\u021bia: Cele mai importante vitamine \u0219i minerale pentru s\u0103n\u0103tate \u0219i frumuse\u021be"},"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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#De_ce_nevoile_nutritionale_ale_organismului_femeilor_difera_de_cele_ale_organismului_barbatilor\" title=\"De ce nevoile nutri\u021bionale ale organismului femeilor difer\u0103 de cele ale organismului b\u0103rba\u021bilor?\">De ce nevoile nutri\u021bionale ale organismului femeilor difer\u0103 de cele ale organismului b\u0103rba\u021bilor?<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#Femeile_au_nevoi_diferite_de_vitamine_si_minerale\" title=\"Femeile au nevoi diferite de vitamine \u0219i minerale\">Femeile au nevoi diferite de vitamine \u0219i minerale<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#Pe_ce_alimente_ar_trebui_sa_se_concentreze_femeile_in_dieta_lor\" title=\"Pe ce alimente ar trebui s\u0103 se concentreze femeile \u00een dieta lor?\">Pe ce alimente ar trebui s\u0103 se concentreze femeile \u00een dieta lor?<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#1_Suficienta_energie\" title=\"1. Suficient\u0103 energie\">1. Suficient\u0103 energie<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#2_Acid_folic\" title=\"2. Acid folic\">2. Acid folic<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#3_Fier\" title=\"3. Fier\">3. Fier<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#4_Calciu\" title=\"4. Calciu\">4. Calciu<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#5_Vitamina_D\" title=\"5. Vitamina D\">5. Vitamina D<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#6_Acizi_grasi_omega-3\" title=\"6. Acizi gra\u0219i omega-3\">6. Acizi gra\u0219i omega-3<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#7_Iod\" title=\"7. Iod\">7. Iod<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#8_Vitamina_B12\" title=\"8. Vitamina B12\">8. Vitamina B12<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#9_Magneziu\" title=\"9. Magneziu\">9. Magneziu<\/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\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#10_Nutrienti_pentru_frumusete_si_substante_pentru_par_unghii_si_piele_frumoasa\" title=\"10. Nutrien\u021bi pentru frumuse\u021be \u0219i substan\u021be pentru p\u0103r, unghii \u0219i piele frumoas\u0103\">10. Nutrien\u021bi pentru frumuse\u021be \u0219i substan\u021be pentru p\u0103r, unghii \u0219i piele frumoas\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\">De\u0219i la prima vedere poate p\u0103rea c\u0103 nevoile nutri\u021bionale ale organismului b\u0103rbatului \u0219i femeii nu sunt tocmai diferite, opusul este valabil. De fapt, organismul femeii trece prin diferite schimb\u0103ri fiziologice despre care organismul b\u0103rbatului nu are nici cea mai mic\u0103 idee. Acest lucru se reflect\u0103 \u00een mod natural \u00een <\/span><b>nevoile nutri\u021bionale <\/b><span style=\"font-weight: 400\">specifice<\/span><b>.<\/b><span style=\"font-weight: 400\"> De exemplu, un <\/span><b>risc mai mare de deficit de fier<\/b><span style=\"font-weight: 400\"> sau o nevoie mai mare de <\/span><b>acid<\/b> <b>folic <\/b><span style=\"font-weight: 400\">datorit\u0103 sarcinii reprezint\u0103 de regul\u0103 nevoi nutri\u021bionale ale femeilor. Ce al\u021bi nutrien\u021bi sunt necesari pentru femei \u00een cantit\u0103\u021bi mai mari \u0219i de ce?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_nevoile_nutritionale_ale_organismului_femeilor_difera_de_cele_ale_organismului_barbatilor\"><\/span>De ce nevoile nutri\u021bionale ale organismului femeilor difer\u0103 de cele ale organismului b\u0103rba\u021bilor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">De la na\u0219tere, organismul femeii \u0219i al b\u0103rbatului au<\/span><b> nevoi nutri\u021bionale diferite.<\/b><span style=\"font-weight: 400\"> Acest lucru este evident \u00een special \u00een ceea ce prive\u0219te nevoia de aport total zilnic de energie, care de obicei este mai mic\u0103 \u00een cazul femeilor \u0219i fetelor, dec\u00e2t \u00een cazul b\u0103rba\u021bilor \u0219i b\u0103ie\u021bilor. \u00cen timpul cre\u0219terii \u0219i dezvolt\u0103rii, diferen\u021bele devin din ce \u00een ce mai accentuate, iar nevoia de macronutrien\u021bi (<\/span><a href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" class=\"ek-link\"><span style=\"font-weight: 400\">proteine<\/span><\/a><span style=\"font-weight: 400\">,<\/span><a href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/\" class=\"ek-link\"> <span style=\"font-weight: 400\">gr\u0103simi<\/span><\/a><span style=\"font-weight: 400\">,<\/span><a href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/\" class=\"ek-link\"> <span style=\"font-weight: 400\">carbohidra\u021bi<\/span><\/a><span style=\"font-weight: 400\">) sau micronutrien\u021bi (<\/span><a href=\"https:\/\/gymbeam.com\/blog\/the-complete-guide-to-vitamins-what-theyre-for-how-to-know-when-youre-deficient-and-how-much-to-take\/\" class=\"ek-link\"><span style=\"font-weight: 400\">vitamine<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/gymbeam.ro\/blog\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/\" class=\"ek-link\"><span style=\"font-weight: 400\">minerale<\/span><\/a><span style=\"font-weight: 400\">) difer\u0103. O schimbare semnificativ\u0103 apare la<\/span><b> pubertate<\/b><span style=\"font-weight: 400\">, c\u00e2nd apar <\/span><b>modific\u0103rile hormonale<\/b><span style=\"font-weight: 400\">, care au un impact semnificativ asupra <\/span><b>nevoii de energie \u0219i nutrien\u021bi.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Modific\u0103rile hormonale<\/strong> \u0219i procesele fiziologice legate de <strong>sistemul reproduc\u0103tor<\/strong> sunt responsabile pentru cele mai mari diferen\u021be. De la o v\u00e2rst\u0103 fraged\u0103, nevoile nutri\u021bionale ale unei femei sunt deja influen\u021bate de <strong>ciclul menstrual.<\/strong> Ulterior, poate exista o perioad\u0103 \u00een care <strong>se preg\u0103te\u0219te pentru sarcin\u0103<\/strong>, ceea ce necesit\u0103, de asemenea, anumite modific\u0103ri \u00een diet\u0103. <strong>Sarcina<\/strong> \u00een sine creeaz\u0103 apoi un set cu totul nou de considerente nutri\u021bionale c\u0103rora o femeie ar trebui s\u0103 le acorde aten\u021bie dac\u0103 dore\u0219te s\u0103 men\u021bin\u0103 o s\u0103n\u0103tate bun\u0103 \u0219i, \u00een acela\u0219i timp, s\u0103 sus\u021bin\u0103 dezvoltarea corespunz\u0103toare a f\u0103tul. Mai mult, <strong>al\u0103ptarea<\/strong> care poate urma are \u0219i ea cerin\u021bele sale tipice. \u0218i tocmai c\u00e2nd s-ar crede c\u0103 este suficient, apare o alt\u0103 interven\u021bie semnificativ\u0103 care zguduie nevoile nutri\u021bionale, \u0219i anume <strong>menopauza.<\/strong> Toate perioadele prin care trece corpul femeii sunt caracterizate de ceva diferit, iar femeile ar trebui s\u0103 fie con\u0219tiente de aceste nevoi specifice. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"caracteristici specifice ale organismului femeii\" class=\"wp-image-433546\" width=\"843\" height=\"562\" title=\"caracteristici specifice ale organismului femeii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Femeile_au_nevoi_diferite_de_vitamine_si_minerale\"><\/span>Femeile au nevoi diferite de vitamine \u0219i minerale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamine\" class=\"ek-link\"><b>Vitaminele<\/b><\/a><span style=\"font-weight: 400\"> \u0219i<\/span><a href=\"https:\/\/gymbeam.ro\/minerale-1\" class=\"ek-link\"> <b>mineralele<\/b><\/a><span style=\"font-weight: 400\"> sunt nutrien\u021bi esen\u021biali pentru func\u021bionarea corect\u0103 a organismului. Ace\u0219ti<\/span><b> micronutrien\u021bi<\/b><span style=\"font-weight: 400\"> se afl\u0103 \u00een spatele tuturor proceselor care au loc \u00een organismul uman. Sarcina voastr\u0103 este s\u0103-i suplimenta\u021bi \u00een organism \u00een cantit\u0103\u021bi optime prin <\/span><b>nutri\u021bie,<\/b><span style=\"font-weight: 400\"> deoarece organismul nu-i poate produce el \u00eensu\u0219i.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Unul dintre factorii care influen\u021beaz\u0103 nevoia de nutrien\u021bi specifici este<\/span><b> sexul.<\/b> <b>Modific\u0103rile fiziologice<\/b><span style=\"font-weight: 400\"> men\u021bionate mai sus, prin care trece organismul femeii, r\u0103spund de <\/span><b>nevoile nutri\u021bionale diferite.<\/b><span style=\"font-weight: 400\"> \u00cen plus, nevoile nutri\u021bionale ale organismului femeii se schimb\u0103 \u0219i ele semnificativ <\/span><b>de-a lungul vie\u021bii.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a face lucrurile \u0219i mai complicate, pe l\u00e2ng\u0103 sex, nevoia de nutrien\u021bi este influen\u021bat\u0103 de <strong>v\u00e2rst\u0103, stare de s\u0103n\u0103tate<\/strong> sau <strong>nivel de activitate fizic\u0103 \u0219i sportiv\u0103.<\/strong> De asemenea, nevoia de nutrien\u021bi este diferit\u0103, de exemplu, \u00een cazul femeilor care urmeaz\u0103 o anumit\u0103 diet\u0103 alternativ\u0103, precum <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/vegetarianismul-avantajele-si-dezavantajele-unei-alimentatii-fara-carne\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vegetarianism<\/a> \u0219i <a aria-label=\"veg\u00e1nstvo (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veganism<\/a>. Este totu\u0219i posibil\u0103 identificarea micronutrien\u021bilor specifici pe care femeile nu \u00eei pot ob\u021bine din diet\u0103 \u0219i la care unt \u00een general mai sensibile. \u00cen mod ideal, nivelul acestor vitamine \u0219i minerale din organism este controlat cu ajutorul unui <b>medic <\/b>\u0219i are \u00een vedere asigurarea unui aport suficient printr-o <strong>diet\u0103 variat\u0103.<\/strong> Dac\u0103 alimentele nu sunt suficiente sau dac\u0103 se recomand\u0103 de c\u0103tre un medic, sunt necesare <strong>suplimente alimentare.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg\" alt=\"vitamine \u0219i minerale pentru femei\" class=\"wp-image-433561\" width=\"843\" height=\"562\" title=\"vitamine \u0219i minerale pentru femei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pe_ce_alimente_ar_trebui_sa_se_concentreze_femeile_in_dieta_lor\"><\/span>Pe ce alimente ar trebui s\u0103 se concentreze femeile \u00een dieta lor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen urm\u0103toarele r\u00e2nduri v\u0103 vom descrie nutrien\u021bii individuali \u0219i ne vom concentra \u0219i pe aportul zilnic recomandat. Nevoile privind aportul recomandat al <strong>unei femei adulte obi\u0219nuite s\u0103n\u0103toase,<\/strong> inclusiv \u00een perioada <b>sarcinii <\/b>\u0219i <strong>al\u0103pt\u0103rii,<\/strong> vor fi furnizate de <strong>Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103 (EFSA)<\/strong> \u0219i de <strong>Societ\u0103\u021bile Nutri\u021bionale Germane, Austriece \u0219i Elve\u021biene (DACH).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Suficienta_energie\"><\/span>1. Suficient\u0103 energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu to\u021bii ar trebui s\u0103 fi\u021bi aten\u021bi ca organismul s\u0103 primeasc\u0103 at\u00e2ta energie c\u00e2t are nevoie<strong> pentru func\u021bionarea corect\u0103 \u0219i men\u021binerea s\u0103n\u0103t\u0103\u021bii<\/strong><strong>.<\/strong> Totu\u0219i, \u00een cazul femeilor, portul caloric este o problem\u0103 mult mai arz\u0103toare dec\u00e2t \u00een cazul b\u0103rba\u021bilor. De fapt, organismul femeii este <strong>mai sensibil la lipsa de energie,<\/strong> iar aportul caloric redus poate duce la <strong>probleme specifice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate a\u021bi auzit de <strong>disponibilitate a energiei.<\/strong> Aceasta reprezint\u0103 energia care r\u0103m\u00e2ne dup\u0103 sc\u0103derea energiei consumate \u00een timpul sportului din aportul caloric zilnic. C\u00e2nd cifra rezultat\u0103 este prea mic\u0103 pe termen lung (&lt; 30 kcal \/ kg de greutate corporal\u0103 \/ zi), aceasta este denumit\u0103 <strong>disponibilitate redus\u0103 a energiei.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acest moment, adesea organismul femeii raporteaz\u0103 pericolul prin oprirea proceselor fiziologice care nu sunt vitale. Prin urmare, tulbur\u0103rile func\u021biei reproductive sunt frecvente \u0219i se manifest\u0103 prin <strong>tulbur\u0103ri ale ciclului menstrual<\/strong> sau <strong>pierdere a menstrua\u021biei.<\/strong> Problema este specific\u0103, de exemplu, \u00een lumea <strong>sportivelor<\/strong>, care au performan\u021be de intensitate ridicat\u0103 cu accent pe componenta estetic\u0103 \u0219i de multe ori au o diet\u0103 foarte restrictiv\u0103. C\u00e2nd <strong>disfunc\u021bia menstrual\u0103<\/strong> \u0219i <strong>disponibilitatea redus\u0103 a energiei<\/strong> se combin\u0103 cu<strong> densitatea sc\u0103zut\u0103 a oaselor,<\/strong> acestea formeaz\u0103 o problem\u0103 complex\u0103, denumit\u0103<strong> triada atletelor.<\/strong> Aduce cu sine o serie de probleme de s\u0103n\u0103tate, inclusiv imunitate sc\u0103zut\u0103, oboseal\u0103 cronic\u0103 sau risc mai mare de accidentare.<span style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre subiectul triadei atletelor din articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-pot-combate-absenta-menstruatiei-si-alte-simptome-ale-triadei-atletelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum se poate combate absen\u021ba menstrua\u021biei \u0219i alte simptome ale triadei atletelor?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De c\u00e2t\u0103 energie au nevoie femeile?<\/h3>\n\n\n\n<p>Nevoia privind aportul de energie depinde de <b>v\u00e2rsta, starea de s\u0103n\u0103tate<\/b> sau <strong>stilul de via\u021b\u0103 \u0219i activitatea sportiv\u0103 <\/strong>a femeii. Recomand\u0103rile EFSA variaz\u0103 \u00eentre <strong>1880 \u0219i 2680 kcal\/zi,<\/strong> cea mai mic\u0103 valoare adres\u00e2ndu-se femeilor cu un stil de via\u021b\u0103 sedentar, \u00een timp ce cea mai mare este potrivit\u0103 pentru sportive \u0219i femei foarte active. Totu\u0219i, aportul caloric este foarte individualizat \u0219i ar trebui adaptat mereu la situa\u021bia actual\u0103. Dac\u0103 ave\u021bi nevoie de ajutor pentru calcularea sa, pute\u021bi folosi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calculatorul nostru online privind aportul de energie.<\/strong><\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"28281,65920,72595,104878\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Acid_folic\"><\/span>2. Acid folic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/acid-folic-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acidul folic<\/strong><\/a>, cunoscut \u0219i ca <strong>vitamina B9,<\/strong> este un nutrient esen\u021bial pentru<strong> dezvoltarea normal\u0103 a organismului uman.<\/strong> Joac\u0103 un rol important \u00een timpul <strong>sarcinii,<\/strong> c\u00e2nd contribuie la <strong>cre\u0219terea \u0219i dezvoltarea normal\u0103 a f\u0103tului.<\/strong> Prin urmare, este una dintre <strong>vitaminele mai eviden\u021biate<\/strong> \u00een rela\u021bie cu sarcina. Totu\u0219i, este ideal\u0103 asigurarea unui aport suficient nu numai \u00een timpul acestei perioade, ci \u00een general \u00een timpul <strong>v\u00e2rstei reproductive a femeii.<\/strong> Gra\u021bie acesteia, organismul este<strong> mai bine preg\u0103tit pentru o posibil\u0103 sarcin\u0103.<\/strong> Acidul folic este implicat \u0219i \u00een <strong>formarea normal\u0103 a s\u00e2ngelui<\/strong> sau, de exemplu, \u00een func\u021bionarea corect\u0103 a <strong>sistemului imunitar.<\/strong> <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum se manifest\u0103 deficitul de acid folic?<\/h3>\n\n\n\n<p>Cele mai grave manifest\u0103ri ale deficitului de acid folic sunt legate de dezvoltarea f\u0103tului \u00een timpul sarcinii. Un deficit al acestei vitamine cre\u0219te riscul dezvolt\u0103rii<strong> defectelor de tub neural<\/strong> la f\u0103tul dezvoltat. Tubul neural reprezint\u0103 <strong>baza sistemului nervos,<\/strong> din care se formeaz\u0103 creierul \u0219i m\u0103duva spin\u0103rii<strong>.<\/strong> Tulbur\u0103rile acestuia se pot manifesta, de exemplu, prin spina bifida. <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un aport sc\u0103zut al acestei vitamine se poate manifesta \u0219i prin<strong> anemie,<\/strong>&nbsp;<b>oboseal\u0103 <\/b>\u0219i o senza\u021bie de<strong> lips\u0103 de energie<\/strong> sau <strong>probleme psihologice.<\/strong> <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<h3 class=\"wp-block-heading\">De c\u00e2t acid folic au nevoie femeile zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>330 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>600 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>500<\/strong> <strong>\u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>300 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>550 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>450 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de acid folic?<\/h3>\n\n\n\n<p>\u00cen special <strong>alimentele de origine vegetal\u0103<\/strong> sunt bogate \u00een acid folic. De\u0219i o anumit\u0103 cantitate din aceast\u0103 vitamin\u0103 se g\u0103se\u0219te \u00een aproape toate sursele de origine vegetal\u0103, cele mai bogate surse includ <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leguminoasele<\/strong><\/a>, <strong>legumele cu frunze, portocalele, grapefruitul,<\/strong> <a href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>arahidele<\/strong><\/a><strong> \u0219i <\/strong><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fructele cu coaja tare<\/strong><\/a><strong>.<\/strong> Acidul folic se poate g\u0103si \u0219i \u00een <b>organe <\/b>sau <a href=\"https:\/\/gymbeam.ro\/drojdie-nutritiva-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>drojdie<\/strong><\/a>. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Alimente bogate \u00een acid folic<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de acid folic (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">linte<\/td><td class=\"has-text-align-center\" data-align=\"center\">479&nbsp; \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chickpeas-in-brine-auga.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">n\u0103ut<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">557 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spanac<\/td><td class=\"has-text-align-center\" data-align=\"center\">194 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">salat\u0103 verde<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rucola<\/td><td class=\"has-text-align-center\" data-align=\"center\">97 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">portocale<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">arahide<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">migdale<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">44 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg\" alt=\"beneficiile acidului folic\" class=\"wp-image-433611\" title=\"beneficiile acidului folic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Fier\"><\/span>3. Fier<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/fier\" class=\"ek-link\"><b>Fierul<\/b><\/a><span style=\"font-weight: 400\"> are nenum\u0103rate func\u021bii \u00een organism. Este cel mai bine cunoscut pentru rolul s\u0103u \u00een <\/span><b>formarea de globule ro\u0219ii \u0219i hemoglobin\u0103<\/b><span style=\"font-weight: 400\"> \u0219i ca ajutor \u00een <\/span><b>transportul oxigenului.<\/b><span style=\"font-weight: 400\"> \u00cen plus, particip\u0103 la <\/span><b>produc\u021bia de energie,<\/b><span style=\"font-weight: 400\"> ajut\u0103 la men\u021binerea <\/span><b>func\u021biilor cognitive normale<\/b><span style=\"font-weight: 400\"> \u0219i la <\/span><b>func\u021bionarea<\/b><span style=\"font-weight: 400\"> normal\u0103 a <\/span><b>sistemului imunitar.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dar, \u00een acela\u0219i timp, este un nutrient al c\u0103rui deficit este, \u00een general, foarte <\/span><b>r\u0103sp\u00e2ndit,<\/b><span style=\"font-weight: 400\"> \u00een special \u00een cazul femeilor de<\/span><b> v\u00e2rst\u0103 reproductiv\u0103.<\/b><span style=\"font-weight: 400\"> De regul\u0103, femeile se confrunt\u0103 cu <\/span><b>anemia<\/b><span style=\"font-weight: 400\"> deoarece fierul se pierde \u00een mod regulat prin s\u00e2nge \u00een timpul <\/span><b>menstrua\u021biei.<\/b><span style=\"font-weight: 400\"> Dac\u0103 femeile au s\u00e2nger\u0103ri masive \u00een mod repetat, acest lucru poate provoca <\/span><b>un deficit de fier mai pronun\u021bat.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum se manifest\u0103 deficitul de fier?<\/h3>\n\n\n\n<p>Este posibil ca un u\u0219or deficit de fier s\u0103 nu se manifeste mereu. De multe ori este descoperit \u00een mod accidental \u00een timpul analizelor de s\u00e2nge. Totu\u0219i, un deficit mare este asociat cu simptome precum<strong> m\u00e2ini \u0219i picioare reci, oboseal\u0103, piele palid\u0103 sau ame\u021beal\u0103.<\/strong> De asemenea, se poate manifesta prin <strong>dificult\u0103\u021bi de respira\u021bie, tahicardie<\/strong> (puls accelerat) sau <strong>durere \u00een piept.<\/strong><span style=\"color: #ff6600\"> [20,29]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De c\u00e2t fier are nevoie o femeie zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103 \u00eenainte de menopauz\u0103: <strong>16 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>femeie adult\u0103 obi\u0219nuit\u0103 \u00een timpul menopauzei: <strong>11 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>16 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>16 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103:<strong> 15 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>30 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>20 mg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de fier?<\/h3>\n\n\n\n<p>Multe alimente <strong>de origine<\/strong> <strong>animal\u0103<\/strong> \u0219i <strong>vegetal\u0103<\/strong> sunt bogate \u00een fier. Principalele <strong>surse de origine<\/strong> <strong>animal\u0103<\/strong> sunt <strong>carnea, organele <\/strong>\u0219i <strong>ou\u0103le.<\/strong> Dintre plante, <strong>leguminoasele,<\/strong> <a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ov\u0103zul<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.ro\/ciocolata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ciocolata<\/strong><\/a> sau<strong> fructele cu coaja tare \u0219i semin\u021bele<\/strong> sunt cele mai bogate \u00een fier.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Alimente de origine animal\u0103 bogate \u00een fier<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de fier (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">friptur\u0103 de porc<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">carne de vit\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">carne de porc<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">g\u0103lbenu\u0219 de ou<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Alimente de origine vegetal\u0103 bogate \u00een fier<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de fier (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/seminte-de-floarea-soarelui-bio-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be de floarea soarelui<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/dark-chocolate-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ciocolat\u0103 neagr\u0103<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">11.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><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 class=\"has-text-align-center\" data-align=\"center\">3.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">maz\u0103re<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">linte<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spanac<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Totu\u0219i, nu pute\u021bi considera sursele de origine vegetal\u0103 \u0219i pe cele de origine animal\u0103 ca fiind egale. A\u0219a-numitul <\/span><b>fier non-heme din alimentele de origine vegetal\u0103<\/b><span style=\"font-weight: 400\"> este<\/span><b> mai pu\u021bin disponibil pentru organism<\/b><span style=\"font-weight: 400\"> dec\u00e2t <\/span><b>fierul heme din sursele de origine animal\u0103.<\/b><span style=\"font-weight: 400\"> \u00cen timp ce de la alimentele de origine animal\u0103 ob\u021bine\u021bi <\/span><b>15 &#8211; 35%<\/b><span style=\"font-weight: 400\"> fier, de la alimentele de origine vegetal\u0103 ob\u021bine\u021bi doar aproximativ <\/span><b>5 &#8211; 12%<\/b><span style=\"font-weight: 400\">. C\u00e2nd o femeie nu poate atinge un aport suficient de fier din alimente, se recomand\u0103 s\u0103 se ia \u00een considerare un aport de<\/span><a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" class=\"ek-link\"> <span style=\"font-weight: 400\">suplimente alimentare<\/span><\/a><span style=\"font-weight: 400\">.<\/span> <span style=\"color: #ff6600\">[6,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, pute\u021bi sus\u021bine absorb\u021bia fierului non-heme, de exemplu combin\u00e2ndu-l cu <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> sau<strong> proteine de origine animal\u0103.<\/strong> <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp\" alt=\"beneficiile fierului pentru femei\" class=\"wp-image-433627\" width=\"843\" height=\"563\" title=\"beneficiile fierului pentru femei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Calciu\"><\/span>4. Calciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ave\u021bi nevoie de <strong><a href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calciu<\/a><\/strong> pentru s\u0103n\u0103tatea <b>oaselor <\/b>\u0219i <strong>din\u021bilor<\/strong>, dar este esen\u021bial \u0219i pentru <strong>transmiterea corect\u0103 a impulsurilor nervoase<\/strong> sau pentru <strong>contrac\u021bia muscular\u0103.<\/strong> Totu\u0219i, aceast\u0103 func\u021bie cunoscut\u0103 \u00een general \u00een metabolismul oaselor reprezint\u0103 motivul principal pentru care calciul este specific pentru s\u0103n\u0103tatea femeilor. Femeile au un <strong>risc mai mare de osteoporoz\u0103<\/strong> \u00een compara\u021bie cu b\u0103rba\u021bii, din cauza<strong> schimb\u0103rilor hormonale<\/strong> care apar \u00een timpul <strong>menopauzei<\/strong> (un nivel mai redus de estrogen favorizeaz\u0103 sub\u021bierea oaselor). <span style=\"color: #ff6600\">[1,26,31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform cercet\u0103rilor, \u00een Europa, \u00een 2019, <strong>inciden\u021ba<\/strong> osteoporozei era de <strong>patru ori<\/strong> mai mare la femei \u00een compara\u021bie cu b\u0103rba\u021bii. \u00cen timp ce doar <strong>6.6%<\/strong> dintre b\u0103rba\u021bii de peste 50 de ani sufereau de osteoporoz\u0103, femeile din aceea\u0219i grup\u0103 de v\u00e2rst\u0103 ajungeau p\u00e2n\u0103 la <strong>22.6%<\/strong>. Prin urmare, aportul suficient de calciu este foarte important pentru femei pentru men\u021binerea masei osoase de \u00eenalt\u0103 calitate. Nu ar trebui s\u0103 uita\u021bi c\u0103 este bine s\u0103 \u00eencepe\u021bi s\u0103 crea\u021bi rezerve c\u00e2t mai cur\u00e2nd posibil, deoarece<strong> cantitatea maxim\u0103 de mas\u0103 osoas\u0103<\/strong> apare cel mai des la persoanele <strong>cu v\u00e2rste<\/strong> <strong>\u00eentre 25 \u0219i 30 de ani.<\/strong> <span style=\"color: #ff6600\">[1,19,26,30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen mod interesant, oamenii de \u0219tiin\u021b\u0103 leag\u0103 <strong>calciul<\/strong> \u0219i de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sindromul premenstrual (PMS).<\/strong><\/a> Asta deoarece se pare c\u0103 femeile au<strong> un nivel mai redus de calciu \u00een s\u00e2nge<\/strong> \u00eenainte de menstrua\u021bie. Acest lucru este sus\u021binut \u0219i de efectul estrogenului, al c\u0103rui nivel este mai mare \u00een timpul acestei perioade a ciclului. Estrogenul sus\u021bine <strong>depozitarea calciului \u00een oase,<\/strong> dar din cauza nivelului redus din s\u00e2nge, probabil modific\u0103 activitatea serotoninei, care <strong>afecteaz\u0103 dispozi\u021bia.<\/strong> Fluctua\u021biile nivelului de estrogen \u0219i calciu pot fi <strong>asociate \u0219i cu schimb\u0103rile de dispozi\u021bie tipice pentru PMS.<\/strong> <span style=\"color: #ff6600\">[1,25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum se manifest\u0103 deficitul de calciu?<\/h3>\n\n\n\n<p>Deficitul de calciu se poate manifesta prin diferite simptome care apar \u00een organism. Pute\u021bi observa <strong>exfolierea unghiilor, c\u0103derea p\u0103rului<\/strong> sau <strong>piele fragil\u0103.<\/strong> Un deficit mai grav se poate manifesta, de exemplu, prin <strong>spasme musculare, tulbur\u0103ri ale activit\u0103\u021bii inimii sau tulbur\u0103ri<\/strong>&nbsp;<strong>cognitive.<\/strong> <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De c\u00e2t calciu au nevoie femeile zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>950 &#8211; 1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii:<strong> 950 &#8211; 1000 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii:<strong> 950 &#8211; 1000 mg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[8,15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>1000 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii:<strong> 1000 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de calciu?<\/h3>\n\n\n\n<p>Alimentele de origine vegetal\u0103 \u0219i animal\u0103 sunt bogate \u00een calciu. Totu\u0219i, <strong>sursele de origine animal\u0103<\/strong> sunt considerate o <strong>surs\u0103 mai bun\u0103 <\/strong>deoarece calciul se <strong>absoarbe<\/strong> mai bine din acestea. Spre deosebire de alimentele de origine vegetal\u0103, cele de origine animal\u0103 nu con\u021bin <strong>oxala\u021bi, acid fitic<\/strong> \u0219i alte substan\u021be care reduc absorb\u021bia calciului. \u00cen timp ce&nbsp; doar aproximativ <strong>5%<\/strong> din calciu este absorbit din surse de origine vegetal\u0103, ob\u021bine\u021bi \u00een jur de <strong>30%<\/strong> din sursele de origine animal\u0103. <span style=\"color: #ff6600\">[6,33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Alimente de origine animal\u0103 bogate \u00een calciu<\/h4>\n\n\n\n<p><strong>Produsele lactate, sardinele <\/strong>\u0219i<strong> ou\u0103le<\/strong> sunt cele mai bune surse de origine animal\u0103 de calciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de calciu (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30% br\u00e2nz\u0103 edam<\/td><td class=\"has-text-align-center\" data-align=\"center\">730 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-olive-oil-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">382 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">iaurt natural 3%<\/td><td class=\"has-text-align-center\" data-align=\"center\">183 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">g\u0103lbenu\u0219 de ou<\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lapte<\/td><td class=\"has-text-align-center\" data-align=\"center\">123 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Alimente de origine vegetal\u0103 bogate \u00een calciu<\/h4>\n\n\n\n<p>Cele mai bune surse de origine vegetal\u0103 sunt <strong>semin\u021bele de mac<\/strong>, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fructele cu coaja tare \u0219i semin\u021bele<\/a> \u0219i <b>legume din familia Brassicaceae <\/b>(kale, broccoli, conopid\u0103, gulie, etc.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de calciu (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/seminte-de-mac-albastru-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be de mac<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1440 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">migdale<\/td><td class=\"has-text-align-center\" data-align=\"center\">269 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">varz\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spanac<\/td><td class=\"has-text-align-center\" data-align=\"center\">99 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">broccoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi ob\u021bine calciu \u0219i din alimente <strong>\u00eembog\u0103\u021bite (fortifiate)<\/strong> cu acesta. De multe ori \u00eel ve\u021bi g\u0103si, de exemplu, \u00een<strong> b\u0103uturi de origine vegetal\u0103<\/strong> (lapte de migdale, soia \u0219i alte tipuri de lapte vegetal), <a href=\"https:\/\/gymbeam.ro\/cereale-si-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cereale<\/strong><\/a> <strong>pentru micul dejun<\/strong> sau <strong>suc de fructe.<\/strong> Totu\u0219i, dac\u0103 sursele alimentare naturale sau alimentele \u00eembog\u0103\u021bite cu calciu nu ajung pentru un aport suficient, \u00eel pute\u021bi ob\u021bine \u0219i din <a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente alimentare<\/a>.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg\" alt=\"calciul este important pentru s\u0103n\u0103tatea femeilor\" class=\"wp-image-433642\" title=\"calciul este important pentru s\u0103n\u0103tatea femeilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vitamina_D\"><\/span>5. Vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><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><\/strong> are nenum\u0103rate func\u021bii \u00een organism. Este implicat\u0103 \u00een func\u021bionarea <strong>sistemului imunitar,<\/strong> func\u021bionarea normal\u0103 a <strong>glandei tiroide<\/strong> \u0219i <strong>mu\u0219chilor.<\/strong> \u00cen plus este \u0219i o parte foarte important\u0103 a <strong>s\u0103n\u0103t\u0103\u021bii oaselor,<\/strong> \u00eentruc\u00e2t particip\u0103 la <strong>absorb\u021bia \u0219i utilizarea optim\u0103 a calciului \u0219i fosforului.<\/strong> Precum calciul men\u021bionat mai sus, este important\u0103 \u00een special pentru femei din cauza<strong> riscului mai crescut de dezvoltare a osteoporozei.<\/strong><span style=\"color: #ff6600\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum se manifest\u0103 deficitul de vitamina D?<\/h3>\n\n\n\n<p>Exist\u0103 destul de multe simptome asociate cu deficitul de vitamina D. Se poate manifesta prin <strong>sl\u0103birea oaselor<\/strong><strong>, un sistem imunitar mai pu\u021bin eficient<\/strong> \u0219i <strong>sensibilitate mai mare la infec\u021bii<\/strong> sau, de exemplu,<strong> oboseal\u0103 \u0219i sl\u0103biciune.<\/strong> Acest deficit poate fi asociat cu o <strong>regenerare<\/strong> \u0219i vindecare a r\u0103nilor <strong>mai lent\u0103<\/strong>, precum \u0219i cu o calitate a somnului redus\u0103.<\/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\">De c\u00e2t\u0103 vitamina D au nevoie femeile zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>15 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de vitamina D?<\/h3>\n\n\n\n<p>Principala surs\u0103 de vitamina D este <strong>soarele.<\/strong> Dintre alimente,<strong> pe\u0219tele oceanic gras, uleiul de pe\u0219te, organele (\u00een special pr\u0103jite) \u0219i g\u0103lbenu\u0219ul de ou<\/strong> se remarc\u0103 prin con\u021binutul lor. Se poate g\u0103si \u0219i \u00een<strong> ciuperci <\/strong>\u0219i <strong>licheni,<\/strong> unde este produs\u0103 datorit\u0103 ac\u021biunii radia\u021biilor UVB.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Alimente bogate \u00een vitamina D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de vitamina D (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">somon<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">macrou<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">herring<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">g\u0103lbenu\u0219 de ou<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, alte alimente sunt s\u0103race \u00een vitamina D. Din cauza acestui lucru, precum \u0219i a perioadei scurte \u00een care suntem binecuv\u00e2nta\u021bi cu vreme \u00eensorit\u0103, aportul zilnic al acestei vitamine este destul de greu de respectat. Prin urmare, de obicei reprezint\u0103 un avantaj suplimentarea sa prin <a href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente nutri\u021bionale<\/a>. Dac\u0103 deficitul de vitamina D este \u00eenso\u021bit de deficitul de calciu, se poate recomanda suplimentarea acestora <a href=\"https:\/\/gymbeam.ro\/calciu-vitamina-d3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eempreun\u0103<\/a> \u0219i astfel ve\u021bi sus\u021bine mai mult <span style=\"font-weight: 400\">metabolismul <\/span>oaselor. Nici m\u0103car <strong>veganii<\/strong> nu vor avea o problem\u0103 cu suplimentele, deoarece \u00een prezent exist\u0103 suplimente alimentare cu vitamina D bine-absorbit\u0103 <a href=\"https:\/\/gymbeam.ro\/bio-vitamina-d3-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">de origine vegetal\u0103<\/a>.<span style=\"color: #ff6600\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Articolul nostru v\u0103 va explica mai multe despre importan\u021ba vitaminei D &#8211; <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 \u00eei cauzeaz\u0103 deficitul \u0219i cum s\u0103 o supliment\u0103m?<\/strong><\/a><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg\" alt=\"beneficiile vitaminei D\" class=\"wp-image-433674\" title=\"beneficiile vitaminei D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Acizi_grasi_omega-3\"><\/span>6. Acizi gra\u0219i omega-3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/acizi-grasi-omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Acizii gra\u0219i omega-3<\/strong><\/a> sunt <strong>acizi gra\u0219i polinesatura\u021bi<\/strong> care fac parte din gr\u0103simi \u0219i sunt asocia\u021bi cu multe beneficii pentru s\u0103n\u0103tate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste gr\u0103simi s\u0103n\u0103toase, \u00een special&nbsp;<strong>acidul<\/strong> <strong>alfa-linolenic,<\/strong> ajut\u0103 la men\u021binerea <strong>nivelului normal de colesterol <\/strong>\u0219i prin urmare au un efect asupra s\u0103n\u0103t\u0103\u021bii cardiovasculare. <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acizii gra\u0219i omega-3 cu caten\u0103 lung\u0103 <strong>EPA<\/strong> \u0219i <strong>DHA<\/strong> nu afecteaz\u0103 doar inima, ci \u0219i s\u0103n\u0103tatea <b>ochilor <\/b>\u0219i <strong>creierului.<\/strong> Mai mult, pot contribui la s\u0103n\u0103tatea pielii sau la func\u021bionarea sistemului imunitar. <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul femeilor, acizii gra\u0219i omega-3 sunt \u0219i mai importan\u021bi datorit\u0103 rela\u021biei lor cu<strong> sarcina<\/strong> sau problemele ginecologice<strong>.<\/strong> Studiile indic\u0103 faptul c\u0103 omega-3 pot avea un efect pozitiv asupra riscului dezvolt\u0103rii <strong>endometriozei<\/strong> sau <strong>cancerului mamar.<\/strong> <span style=\"color: #ff6600\">[5,18,22,27,28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acela\u0219i timp, pot juca un rol important \u00een prevenirea<strong> na\u0219terii premature<\/strong> \u0219i aparent au efect pozitiv asupra dezvolt\u0103rii<strong> sistemului nervos al f\u0103tului.<\/strong><span style=\"color: #ff6600\"> [5,18,22,27,28]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De c\u00e2t omega-3 au nevoie femeile zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li>aportul de <strong>ALA<\/strong> ar trebui s\u0103 reprezinte <strong>0.5% din aportul total de energie (TEI)<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\u00een timpul sarcinii:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>crescut cu \u00eenc\u0103<strong>&nbsp;100 &#8211; 200 mg DHA&nbsp;<\/strong><\/li>\n\n\n\n<li>aportul de<strong> ALA<\/strong> ar trebui s\u0103 reprezinte <strong>0.5% TEI<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA <\/strong>crescut cu \u00eenc\u0103<strong>&nbsp;100 &#8211; 200 mg DHA<\/strong><\/li>\n\n\n\n<li>aportul de<strong> ALA<\/strong> ar trebui s\u0103 reprezinte <strong>0.5% TEI <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen cazul femeilor adulte obi\u0219nuite, precum \u0219i \u00een timpul sarcinii \u0219i al\u0103pt\u0103rii, aportul de <strong>ALA<\/strong> ar trebui s\u0103 reprezinte <strong>0.5% of TEI,<\/strong><\/li>\n\n\n\n<li>nu exist\u0103 recomand\u0103ri privind aportul de EPA \u0219i DHA <span style=\"color: #ff6600\">[31]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Unde se poate g\u0103si omega-3?<\/h3>\n\n\n\n<p><strong>Acidul alfa-linolenic (ALA),<\/strong> care este <strong>esen\u021bial<\/strong> pentru organism \u0219i pe care trebuie s\u0103-l lua\u021bi din alimente, se poate g\u0103si din abunden\u021b\u0103 \u00een <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>semin\u021bele de in<\/strong><\/a><strong>, uleiul de in,<\/strong> <a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>uleiul de rapi\u021b\u0103<\/strong><\/a><strong>, <a href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a>, soia<\/strong> sau <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>semin\u021be de chia<\/strong><\/a><strong>. EPA \u0219i DHA<\/strong> sunt forma\u021bi par\u021bial din ALA, dar propor\u021bia acestei conversii este relativ mic\u0103. Doar aproximativ<strong> 5%<\/strong> se transform\u0103 \u00een EPA \u0219i <strong>mai pu\u021bin de 0.5%<\/strong> \u00een DHA. Pentru a beneficia de avantajele acestora, este important s\u0103-i ob\u021bine\u021bi \u0219i din alte surse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen alimente, sunt prezen\u021bi cel mai mult \u00een <strong>pe\u0219tele oceanic gras<\/strong> (somon, macrou, hering, etc.) \u0219i \u00een <strong>gr\u0103simea de pe\u0219te.<\/strong> <b>Algele <\/b>sunt \u0219i ele o surs\u0103 de origine vegetal\u0103. Totu\u0219i, din cauza cantit\u0103\u021bii mici de surse alimentare, este destul de dificil\u0103 respectarea aportului zilnic recomandat. Prin urmare, se recomand\u0103 <strong>suplimentarea <\/strong>sub form\u0103 de suplimente alimentare, fie din <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\">uleiul de pe\u0219te<\/a> sau, de exemplu, din <a href=\"https:\/\/gymbeam.ro\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">alge<\/a>, care se recomand\u0103 \u0219i veganilor. <span style=\"color: #ff6600\">[21,36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Informa\u021bii mai cuprinz\u0103toare cu privire la acizii gra\u0219i omega-3 se pot g\u0103si \u00een articolul nostru <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>Acizi gra\u0219i omega-3: \u00eei consuma\u021bi \u00een cantitate suficient\u0103 \u0219i \u00een propor\u021bia corect\u0103 cu omega-6?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg\" alt=\"Acizii gra\u0219i omega-3 sunt importan\u021bi pentru s\u0103n\u0103tatea femeilor\" class=\"wp-image-433693\" width=\"843\" height=\"562\" title=\"Acizii gra\u0219i omega-3 sunt importan\u021bi pentru s\u0103n\u0103tatea femeilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n.jpg 1440w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Iod\"><\/span>7. Iod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/extract-de-iod-din-alge-kelp-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Iodul<\/strong><\/a> este esen\u021bial pentru multe procese din organism, precum <strong>func\u021bionarea normal\u0103 a tiroidei<\/strong> \u0219i <strong>producerea hormonului tiroidian<\/strong>. \u00cen acela\u0219i timp, este important pentru men\u021binerea<strong> metabolismului energiei<\/strong> sau pentru func\u021bionarea normal\u0103 a <strong>sistemului nervos.<\/strong><span style=\"color: #ff6600\"> [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, iodul este unul dintre mineralele men\u021bionate cel mai des \u00een asociere cu o <strong>sarcin\u0103 s\u0103n\u0103toas\u0103.<\/strong> Acest mineral este esen\u021bial pentru<strong> dezvoltarea corect\u0103 a creierului f\u0103tului.<\/strong> \u00cen cazul deficitului de iod \u00een timpul sarcinii, exist\u0103 un risc de dezvoltare a mai multor tulbur\u0103ri ale sistemului nervos. Deficitul s\u0103u poate provoca \u0219i a\u0219a-numitul hipotiroidism fetal \u0219i daune \u00een dezvoltarea cognitiv\u0103 a f\u0103tului. De aceea, OMS (Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii) \u0219i UNICEF au propus <strong>iodarea s\u0103rii de mas\u0103,<\/strong> care ajut\u0103 la prevenirea acestor probleme. Totu\u0219i, sarea iodat\u0103 <strong>nu este obligatorie \u00een toate \u021b\u0103rile europene,<\/strong> de aceea \u0219i \u00een prezent poate ap\u0103rea un deficit. <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<h3 class=\"wp-block-heading\">Cum se manifest\u0103 deficitul de iod?<\/h3>\n\n\n\n<p>Simptomele deficitului de iod apar cel mai des la copii \u0219i femei \u00eens\u0103rcinate. Deficitul se poate manifesta prin <strong>hipotiroidism,<\/strong> adic\u0103 func\u021bionarea redus\u0103 a glandei tiroide. Dac\u0103 iodul lipse\u0219te \u00een timpul sarcinii, poate duce la o posibilitate mai mare de <strong>avort spontan.<\/strong> La copii, deficitul de fier se poate manifesta ulterior ca <strong>retard mental.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De c\u00e2t iod au nevoie femeile zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>150 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>200 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>200 \u03bcg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>150 &#8211; 200 \u03bcg <\/strong>(150 -180 \u03bcg ]n cazul femeilor peste 50 ani)<\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>200 &#8211; 230&nbsp;\u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>200 &#8211; 260 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de iod?<\/h3>\n\n\n\n<p>Principalele surse de iod sunt<strong> pe\u0219tele, fructele de mare, ou\u0103le, laptele \u0219i produsele lactate \u0219i sarea de mas\u0103 iodat\u0103.<\/strong> C\u00e2nd aportul de iod din diet\u0103 nu este suficient, pute\u021bi alege un<strong> supliment alimentar.<\/strong> Totu\u0219i, se recomand\u0103 s\u0103 afla\u021bi nivelul de iod din organism \u0219i s\u0103 consulta\u021bi <b>medicul <\/b>cu privire la o posibil\u0103 suplimentare. O supradoz\u0103 de iod are consecin\u021be nepl\u0103cute pentru s\u0103n\u0103tate. <span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Alimente bogate \u00een iod<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de iod (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">somon<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ton \u00een conserv\u0103<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ou\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">br\u00e2nz\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg\" alt=\"iodul este esen\u021bial pentru s\u0103n\u0103tatea femeilor\" class=\"wp-image-433708\" width=\"843\" height=\"562\" title=\"iodul este esen\u021bial pentru s\u0103n\u0103tatea femeilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vitamina_B12\"><\/span>8. Vitamina B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ave\u021bi nevoie de <a href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina B12<\/strong><\/a> pentru formarea corect\u0103 a <strong>globulelor ro\u0219ii,<\/strong> pentru <strong>metabolismul optim al energiei<\/strong> \u0219i pentru func\u021bionarea normal\u0103 a <strong>sistemului imunitar.<\/strong> Joac\u0103 un rol important \u00een<strong> diviziunea celular\u0103, formarea ADN-ului<\/strong> \u0219i \u00een func\u021bionarea<strong> sistemului nervos.<\/strong> Femeile nu ar trebui s\u0103-i neglijeze aportul \u00een timpul sarcinii, \u00eentruc\u00e2t contribuie semnificativ la <strong>dezvoltare optim\u0103 f\u0103tului.<\/strong> <span style=\"color: #ff6600\">[30,35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum se manifest\u0103 deficitul de vitamina B12?<\/h3>\n\n\n\n<p>Este posibil ca un deficit de vitamina B12 s\u0103 nu se manifeste imediat, ci mai degrab\u0103 dup\u0103 mai mul\u021bi ani, deoarece organismul are rezerve \u00een ficat. \u00cen timp, se poate manifesta ca<strong> anemie, oboseal\u0103, paloare,<\/strong> <strong>probleme neurologice<\/strong> precum amor\u021beal\u0103, etc. Dac\u0103 exist\u0103 un aport insuficient de vitamina B12 \u00een timpul sarcinii, exist\u0103 un risc mai mare de <strong>\u00eent\u00e2rziere \u00een dezvoltare<\/strong> sau<strong> probleme neurologice la copil.<\/strong><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<h3 class=\"wp-block-heading\">De c\u00e2t\u0103 vitamina B12 au nevoie femeile zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>4.5 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>5 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>4.5 \u03bcg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii:<strong> 5.5<\/strong> <strong>\u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de vitamina B12?<\/h3>\n\n\n\n<p>Aceast\u0103 vitamin\u0103 este special\u0103 \u00een sensul c\u0103 se g\u0103se\u0219te <strong>aproape exclusiv \u00een alimentele de origine animal\u0103.<\/strong> Principalele surse sunt <strong>carnea, pe\u0219tele, ou\u0103le, organele \u0219i<\/strong> <strong>produsele lactate.<\/strong> Dintre alimentele de origine vegetal\u0103, se poate g\u0103si \u00een <b>alge <\/b>\u0219i <b>ciuperci <\/b>cultivate \u00een sol cu con\u021binut mare de vitamina B12. <strong>Alimentele fermentate<\/strong> care con\u021bin vitamina B12 sunt o surs\u0103 interesant\u0103 deoarece aceasta este format\u0103 de <strong>bacterii.<\/strong> <span style=\"color: #ff6600\">[9]<\/span><\/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\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg\" alt=\"beneficiile vitaminei B12\" class=\"wp-image-433723\" title=\"beneficiile vitaminei B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Magneziu\"><\/span>9. Magneziu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magneziul<\/a><\/strong> este un mineral necesar pentru activitatea a mai mult de 300 enzime din organismul uman. Enzimele accelereaz\u0103 reac\u021biile biochimice din organism, iar magneziul particip\u0103 \u00een special, de exemplu, \u00een<strong> formarea proteinelor<\/strong> sau <strong>metabolismul energiei.<\/strong> De asemenea, ave\u021bi nevoie de el pentru func\u021bionarea normal\u0103 a <b>sistemului nervos, mu\u0219chilor<\/b> \u0219i pentru o <strong>activitate psihic\u0103 <\/strong>optim\u0103. <span style=\"color: #ff6600\">[30,34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mul\u021bi vor recunoa\u0219te magneziul ca nutrient recomandat pentru crampe. Totu\u0219i, posibilul s\u0103u efect poate fi benefic nu numai <strong>sportivilor,<\/strong> ci \u0219i femeilor de v\u00e2rst\u0103 reproductiv\u0103. Cel mai probabil, magneziul ajut\u0103 la <strong>reducerea apari\u021biei crampelor \u00een timpul menstrua\u021biei.<\/strong> \u00cen plus, se pare c\u0103 poate fi un bun ajutor \u00een timpul<strong> PMS,<\/strong> c\u00e2nd este posibil s\u0103 ajute la reducerea <strong>oboselii, iritabilit\u0103\u021bii,<\/strong> <strong>schimb\u0103rilor de dispozi\u021bie<\/strong> \u0219i a altor simptome tipice pentru PMS. <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=\"wp-block-heading\">Cum se manifest\u0103 deficitul de magneziu?<\/h3>\n\n\n\n<p>Simptomele deficitului de magneziu pot varia. Se poate manifesta, de exemplu prin <strong>crampe musculare, oboseal\u0103 <\/strong>sau <strong>probleme cu somnul.<\/strong> De asemenea, poate fi asociat cu iritabilitatea sau problemele de inim\u0103.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De c\u00e2t magneziu au nevoie femeile zilnic?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>300 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Recomand\u0103rile DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>femeie adult\u0103 obi\u0219nuit\u0103: <strong>300 &#8211; 310 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul sarcinii: <strong>300 mg<\/strong><\/li>\n\n\n\n<li>\u00een timpul al\u0103pt\u0103rii: <strong>300 mg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [13]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de magneziu?<\/h3>\n\n\n\n<p>Aceast\u0103 substan\u021b\u0103 mineral\u0103 este destul de abundent\u0103 \u00een alimente. Principala sa surs\u0103 sunt <strong>alimentele de origine vegetal\u0103,<\/strong> \u00een special <strong>cerealele integrale,<\/strong> <strong>fulgii de ov\u0103z, leguminoasele, fructele cu coaja tare \u0219i semin\u021bele \u0219i legumele cu frunze.<\/strong> Dintre sursele de origine animal\u0103, se poate g\u0103si \u00een special \u00een<strong> pe\u0219te <\/strong>\u0219i \u00een <strong>fructe de mare. <\/strong>\u0218i <strong>apele minerale<\/strong> cu con\u021binut de magneziu pot fi o surs\u0103 excelent\u0103. Dac\u0103 aportul in diet\u0103 nu este suficient, \u00eel pute\u021bi ajuta folosind <a href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente alimentare<\/a>. <span style=\"color: #ff6600\">[13,34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Alimente bogate \u00een magneziu \u0219i valorile acestuia<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de magneziu (100g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">semin\u021be de floarea-soarelui<\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caju<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 85% ciocolat\u0103 neagr\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/hrisca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hri\u0219c\u0103<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">arahide<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">fulgi de ov\u0103z<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">linte<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ton<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spanac<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\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 magneziu \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Crampe, oboseal\u0103, iritabilitate sau probleme cu somnul. Ce altceva mai afecteaz\u0103 lipsa magneziului?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg\" alt=\"beneficiile magneziului pentru femei\" class=\"wp-image-433739\" width=\"843\" height=\"563\" title=\"beneficiile magneziului pentru femei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Nutrienti_pentru_frumusete_si_substante_pentru_par_unghii_si_piele_frumoasa\"><\/span>10. <em>Nutrien\u021bi pentru frumuse\u021be<\/em> \u0219i substan\u021be pentru p\u0103r, unghii \u0219i piele frumoas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general, femeilor le pas\u0103 mai mult de felul \u00een care arat\u0103 corpul lor. Acestea acord\u0103 aten\u021bie aportului de nutrien\u021bi care sus\u021bin s\u0103n\u0103tatea p\u0103rului, unghiilor \u0219i pielii. Care nutrien\u021bi specifici pot ajuta \u00een acest caz?<\/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-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\/05\/marine-beauty-1-749x1124.jpeg\" alt=\"\" class=\"wp-image-433888\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1.jpeg 1364w\" 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<ul class=\"wp-block-list\">\n<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>Seleniul<\/strong><\/a> este o substan\u021b\u0103 mineral\u0103 cu <strong>efecte<\/strong> <strong>antioxidante<\/strong> dovedite. Gra\u021bie acestui lucru, este o parte important\u0103 a <strong>sistemului imunitar<\/strong> func\u021bional \u0219i protejeaz\u0103 \u00eempotriva multor boli. \u00cen plus, este apreciat \u0219i pentru men\u021binerea unui aspect s\u0103n\u0103tos, \u00eentruc\u00e2t ajut\u0103 la men\u021binerea<strong> s\u0103n\u0103t\u0103\u021bii p\u0103rului \u0219i unghiilor.<\/strong><span style=\"color: #ff6600\"> [30]<\/span><\/li>\n\n\n\n<li><strong>Acidul hialuronic <\/strong>se g\u0103se\u0219te \u00een mod natural \u00een multe \u021besuturi, precum cartilaj, p\u0103r sau piele. De aceea este folosit ca ingredient \u00een suplimentele alimentare care au ca obiectiv <strong>reducerea apari\u021biei ridurilor, prevenirea usc\u0103rii pielii<\/strong> \u0219i <strong>s\u0103n\u0103tatea \u00een general.<\/strong> Rolul s\u0103u este de a re\u021bine apa \u00een celule, gra\u021bie c\u0103reia pielea pare mai <strong>hidratat\u0103 \u0219i mai t\u00e2n\u0103r\u0103.<\/strong><span style=\"color: #ff6600\"> [39]<\/span><\/li>\n\n\n\n<li><strong>Colagenul<\/strong> este o protein\u0103 care face parte \u00een mod natural din cartilajul articular. De aceea este folosit ca ingredient \u00een <a href=\"https:\/\/gymbeam.ro\/din-gelatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nutri\u021bia pentru articula\u021bii<\/a>. De asemenea, printre beneficii se num\u0103r\u0103 \u0219i efectul pozitiv asupra s\u0103n\u0103t\u0103\u021bii pielii, deoarece este cea mai reprezentat\u0103 protein\u0103 \u00een \u021besutul conjunctiv, care include pielea. <span style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/d-biotina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Biotina<\/strong><\/a>, denumit\u0103 \u0219i <strong>vitamina B7<\/strong>, este o parte important\u0103 din <strong>metabolismul energiei,<\/strong> activitatea <strong>sistemului nervos<\/strong> sau <strong>metabolismul carbohidra\u021bilor, gr\u0103similor \u0219i proteinelor.<\/strong> De asemenea, trebuie men\u021bionat \u0219i posibilul s\u0103u efect asupra s\u0103n\u0103t\u0103\u021bii <strong>p\u0103rului, unghiilor \u0219i pielii.<\/strong> De aceea este important s\u0103 asigura\u021bi aportul s\u0103u suficient, de exemplu \u00een cazul c\u0103derii p\u0103rului sau \u00een \u00eencercarea de a \u00eencetini apari\u021bia ridurilor. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li><strong>Suplimente alimentare complexe:<\/strong> de multe ori ave\u021bi nevoie de o combina\u021bie a acestor substan\u021be pentru a ob\u021bine efectul dorit asupra s\u0103n\u0103t\u0103\u021bii sau aspectului. Acestea sunt substan\u021bele pe care trebuie s\u0103 v\u0103 concentra\u021bi pentru a v\u0103 \u00eengriji <a href=\"https:\/\/gymbeam.ro\/glowy-hair-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0103rul<\/a>, <a href=\"https:\/\/gymbeam.ro\/glowy-hair-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pielea <\/a>sau <a href=\"https:\/\/gymbeam.ro\/pink-beauty-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aspectul s\u0103n\u0103tos<\/a> general.<\/li>\n<\/ul>\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=\"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>Organismul femeii are propriile nevoi specifice, care au leg\u0103tur\u0103 \u00een special cu <strong>schimb\u0103rile hormonale<\/strong> tipice \u0219i cu <strong>s\u0103n\u0103tatea reproductivit\u0103\u021bii.<\/strong> Anumite vitamine \u0219i minerale, precum<strong> fierul, acidul folic, calciul<\/strong> \u0219i <strong>iodul<\/strong>, sunt importante \u00een special pentru organismul femeii. C\u00e2nd o femeie dore\u0219te s\u0103-\u0219i asigure o s\u0103n\u0103tate bun\u0103 sau, de exemplu, s\u0103 se preg\u0103teasc\u0103 pentru o sarcin\u0103 u\u0219oar\u0103 sau pentru mai pu\u021bine probleme de s\u0103n\u0103tate la b\u0103tr\u00e2ne\u021be, <strong>nevoile nutri\u021bionale ale organismului nu ar trebui ignorate.<\/strong> Nucleul \u00eel reprezint\u0103 o <strong>diet\u0103 variat\u0103 \u0219i de \u00eenalt\u0103 calitate,<\/strong> iar dac\u0103 aceasta nu este suficient\u0103, folosirea <strong>suplimentelor alimentare<\/strong> potrivite reprezint\u0103 un avantaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi interesa\u021bi de acest articol \u0219i cunoa\u0219te\u021bi femei care vor fi aprecia \u0219i ele aceste informa\u021bii, nu ezita\u021bi s\u0103 le distribui\u021bi aceste sfaturi despre cum s\u0103-\u0219i \u00eengrijeasc\u0103 mai bine s\u0103n\u0103tatea.<\/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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Femeile nu sunt versiunea mai mic\u0103 dar cu p\u0103r lung a b\u0103rba\u021bilor. De fapt, organismul femeii are o serie de caracteristici fiziologice, iar acestea poart\u0103 cu ele cerin\u021be nutritive specifice. \u00cen articolul de ast\u0103zi, vom discuta care nutrien\u021bi sunt importan\u021bi pentru s\u0103n\u0103tatea femeilor.<\/p>\n","protected":false},"author":156,"featured_media":433803,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6878,7628,6506,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-473586","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-minerale","9":"tag-sanatate","10":"tag-suplimente-nutritive","11":"tag-vitamine","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>Femeile \u0219i nutri\u021bia: Cele mai importante vitamine \u0219i minerale pentru s\u0103n\u0103tate \u0219i frumuse\u021be - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care vitamine \u0219i minerale sunt importante pentru femei? 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Ce s\u0103 lua\u021bi \u00een timpul sarcinii, al\u0103pt\u0103rii \u0219i menopauzei \u0219i cum s\u0103 v\u0103 \u00eengriji\u021bi pielea \u0219i p\u0103rul?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-05T09:52:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-05T09:54:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"25 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Femeile \u0219i nutri\u021bia: Cele mai importante vitamine \u0219i minerale pentru s\u0103n\u0103tate \u0219i frumuse\u021be\",\"datePublished\":\"2023-06-05T09:52:48+00:00\",\"dateModified\":\"2023-06-05T09:54:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/\"},\"wordCount\":5027,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"keywords\":[\"minerale\",\"s\u0103n\u0103tate\",\"suplimente nutritive\",\"vitamine\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/\",\"name\":\"Femeile \u0219i nutri\u021bia: Cele mai importante vitamine \u0219i minerale pentru s\u0103n\u0103tate \u0219i frumuse\u021be - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/femeile-si-nutritia-cele-mai-importante-vitamine-si-minerale-pentru-sanatate-si-frumusete\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"datePublished\":\"2023-06-05T09:52:48+00:00\",\"dateModified\":\"2023-06-05T09:54:56+00:00\",\"description\":\"Care vitamine \u0219i minerale sunt importante pentru femei? 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