{"id":1209,"date":"2023-02-02T08:30:07","date_gmt":"2023-02-02T06:30:07","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1209"},"modified":"2023-02-17T11:08:38","modified_gmt":"2023-02-17T09:08:38","slug":"cum-sa-ai-grija-de-sanatatea-inimii-tale","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/cum-sa-ai-grija-de-sanatatea-inimii-tale\/","title":{"rendered":"Cum s\u0103 ai grij\u0103 de s\u0103n\u0103tatea inimii tale"},"content":{"rendered":"\n

Dac\u0103 tastezi pe Google sintagma \u201ds\u0103n\u0103tatea inimii\u201d<\/em>, aceast\u0103 simpl\u0103 c\u0103utare \u00ee\u021bi va genera peste 5 milioane de rezultate. La nivel european, num\u0103rul persoanelor care sufer\u0103 din pricina afec\u021biunilor cardiovasculare dep\u0103\u0219e\u0219te 11 milioane. La nivel local, problemele cardiace<\/strong> sunt pe prima pozi\u021bie \u00een topul cauzelor care duc la deces. Interes pentru starea de bine \u0219i s\u0103n\u0103tatea organismului exist\u0103, \u00eens\u0103 nu \u00eentotdeauna lucrurile care le favorizeaz\u0103 sunt respectate \u00eendeaproape. Teoretic, mul\u021bi \u0219tiu ce au de f\u0103cut. Practic, la fel de mul\u021bi abandoneaz\u0103 planurile pozitive la scurt timp dup\u0103 ce se decid a le urma. Realitatea este c\u0103 nu-i u\u0219or de rezistat tenta\u021biilor promovate de stilul de via\u021b\u0103 modern<\/strong>. Alimenta\u021bia gustoas\u0103, dar bogat\u0103  \u00een calorii cu zero nutrien\u021bi, consumul exagerat de tutun \u0219i alcool, device<\/em>-urile \u00een fa\u021ba c\u0103rora mul\u021bi petrec mare parte din zi, lipsa de odihn\u0103\/somnul deficitar<\/a>, toate acestea contribuie la instalarea unui dezechilibru \u00een ceea ce prive\u0219te s\u0103n\u0103tatea organismului, \u00een general, \u0219i s\u0103n\u0103tatea inimii, \u00een special.<\/p>\n\n\n\n

C\u00e2t de mult \u00ee\u021bi pas\u0103 de inima ta<\/strong><\/h2>\n\n\n\n

Te-ai \u00eentrebat vreodat\u0103 c\u00e2t de mult \u00ee\u021bi pas\u0103 de inima ta<\/strong>? Ai pus \u00een balan\u021b\u0103 deciziile pe care zilnic le iei pentru a te sim\u021bi c\u00e2t mai bine \u00een corpul t\u0103u? C\u00e2te dintre acestea \u00eenclin\u0103 \u00eenspre un stil de via\u021b\u0103 din care nu fac parte excesele alimentare, sedentarismul, poluarea mental\u0103 \u0219i c\u00e2te \u00eenspre un trai haotic, o alimenta\u021bie deficitar\u0103, nop\u021bi pierdute<\/a> \u0219i stres continuu? Dac\u0103 nu \u021bi-ai pus p\u00e2n\u0103 acum astfel de \u00eentreb\u0103ri, este momentul s\u0103 o faci c\u0103ci pe l\u00e2ng\u0103 factorii nemodificabili care pot deteriora s\u0103n\u0103tatea inimii (v\u00e2rsta \u00eenaintat\u0103, sexul \u2013 b\u0103rba\u021bii sunt mai predispu\u0219i la afec\u021biuni cardiace dec\u00e2t femeile, mo\u0219tenirea genetic\u0103, etc.), exist\u0103 o serie de factori modificabili care pot decide starea ta de s\u0103n\u0103tate, starea de bine a inimii tale. Despre ace\u0219tia am notat mai jos c\u00e2teva lucruri esen\u021biale.<\/p>\n\n\n

\n
\"Cum<\/figure>\n<\/div>\n\n\n

Care sunt factorii care pun \u00een pericol s\u0103n\u0103tatea inimii<\/strong><\/h2>\n\n\n\n

Cu siguran\u021b\u0103 nu \u00ee\u021bi sunt str\u0103ini termenii colesterol LDL m\u0103rit\/hipercolesterolemie, hipertensiune arterial\u0103, diabet zaharat. Am mai discutat despre ei \u0219i cu alte ocazii, le-am dedicat articole pe blog, iar multe dintre suplimentele alimentare Nutrific<\/a> con\u021bin ingrediente cu beneficii dovedite <\/strong>\u00eempotriva acestora. Dependen\u021ba de tutun \u0219i consumul exagerat de alcool se reg\u0103sesc pe lista cu factori care influen\u021beaz\u0103 negativ s\u0103n\u0103tatea inimii, la fel \u0219i surplusul de kilograme\/obezitatea \u0219i stresul psihosocial.<\/p>\n\n\n\n

Vestea proast\u0103 este c\u0103 cine are probleme cu colesterolul r\u0103u m\u0103rit, tensiunea ridicat\u0103 \u0219i\/sau diabetul zaharat cel mai probabil sufer\u0103 \u0219i de o afec\u021biune cardiac\u0103 sau, \u00een mod cert, sunt predispu\u0219i la a dezvolta una. Vestea bun\u0103 e c\u0103 o schimbare de stil de via\u021b\u0103 poate p\u0103stra s\u0103n\u0103tatea inimii \u00een limite normale sau m\u0103car acceptabile. Aici, un rol important \u00eel au factorii care protejeaz\u0103 inima.<\/p>\n\n\n\n

Care sunt factorii care protejeaz\u0103 inima<\/strong><\/h2>\n\n\n\n

Schimb\u0103rile \u00een bine nu se produc peste noapte, asta este de la sine \u00een\u021beles, \u00eens\u0103 respect\u00e2nd sfaturile de mai jos, cu r\u0103bdare \u0219i perseveren\u021b\u0103, vei putea s\u0103 \u00ee\u021bi protejezi s\u0103n\u0103tatea inimii.<\/p>\n\n\n\n

Alimenta\u021bia s\u0103n\u0103toas\u0103 \u2013 alege o diet\u0103 potrivit\u0103 pentru s\u0103n\u0103tatea inimii<\/em><\/h3>\n\n\n\n

\u00cenainte de a enumera ce este indicat a face parte dintr-o alimenta\u021bie corect\u0103, iat\u0103 alimentele sau ingredientele care trebuie eliminate din mesele zilnice: dulciuri\/produse de patiserie, paste f\u0103inoase, gr\u0103simi nes\u0103n\u0103toase (carne gras\u0103, sl\u0103nin\u0103, fri\u0219c\u0103, sm\u00e2nt\u00e2n\u0103, etc.). O alimenta\u021bie s\u0103n\u0103toas\u0103 nu favorizeaz\u0103 doar un num\u0103r corect de kilograme, ci reprezint\u0103 un factor de protec\u021bie pentru s\u0103n\u0103tatea inimii \u0219i a vaselor de s\u00e2nge. Probabil cel mai cunoscut sfat c\u00e2nd vine vorba de s\u0103n\u0103tate este legat de alimenta\u021bia corect\u0103. Pentru ca inima ta s\u0103 func\u021bioneze \u00een parametri normali, este recomandat\u0103 dieta de tip mediteranean, bazat\u0103 pe consumul de fructe, legume, uleiuri vegetale (uleiul de m\u0103sline, de exemplu), carne de pe\u0219te, carne de pas\u0103re, nuci, alune (nes\u0103rate), semin\u021be de dovleac, etc.<\/p>\n\n\n\n

Iat\u0103 cum descriu autorii lucr\u0103rii \u201dManualul inimii\u201d<\/em> regulile care definesc o alimenta\u021bie s\u0103n\u0103toas\u0103 din punct de vedere cardiovascular:<\/p>\n\n\n\n

– s\u0103 nu con\u021bin\u0103 mai mult de 5 g\/zi sare;<\/p>\n\n\n\n

– s\u0103 con\u021bin\u0103 30-45 g fibre\/zi, din cereale, fructe \u0219i legume;<\/p>\n\n\n\n

– s\u0103 con\u021bin\u0103 200 g de fructe\/zi (2 \u2013 3 por\u021bii);<\/p>\n\n\n\n

– s\u0103 con\u021bin\u0103 200 g de legume\/zi (2 \u2013 3 por\u021bii);<\/p>\n\n\n\n

– s\u0103 includ\u0103 pe\u0219te cel pu\u021bin de 2 ori\/s\u0103pt\u0103m\u00e2n\u0103, dintre care o por\u021bie s\u0103 fie de pe\u0219te gras;<\/p>\n\n\n\n

– consumul de b\u0103uturi alcoolice ar trebui s\u0103 fie limitat la dou\u0103 pahare\/zi (20 g\/zi alcool) pentru b\u0103rba\u021bi \u0219i un pahar pe zi (10 g\/zi de alcool) pentru femei;<\/p>\n\n\n\n

– acizii gra\u0219i satura\u021bi s\u0103 reprezinte mai pu\u021bin de 10% din aportul energetic total, prin \u00eenlocuirea lor cu acizi gra\u0219i polinesatura\u021bi;<\/p>\n\n\n\n

– acizi gra\u0219i trans-nesatura\u021bi: \u00een cantitate redus\u0103 \u0219i s\u0103 nu provin\u0103 din alimente procesate; s\u0103 reprezinte sub 1% din consumul energetic alimentar;<\/p>\n\n\n\n

\u2212 s\u0103 con\u0163in\u0103 30 grame nuci nes\u0103rate zilnic;<\/p>\n\n\n\n

\u2212 se va descuraja consumul de b\u0103uturi carbogazoase cu con\u0163inut de zaharuri.<\/p>\n\n\n

\n
\"Cum<\/figure>\n<\/div>\n\n\n

Activitatea fizic\u0103 face bine nu doar inimii, ci \u00eentregului corp<\/em><\/h3>\n\n\n\n

Mi\u0219carea zilnic\u0103 te men\u021bine \u00een form\u0103 \u0219i \u00ee\u021bi p\u0103streaz\u0103 inima s\u0103n\u0103toas\u0103. \u00cenc\u0103 de la cele mai fragede v\u00e2rste mi\u0219carea sau o form\u0103 de sport trebuie s\u0103 fac\u0103 parte din rutina de zi cu zi. Mersul rapid, jogging-ul, \u00eenotul, ciclismul, exerci\u021biile fizice, toate sunt utile. Dac\u0103 sim\u021bi c\u0103 obose\u0219ti prea repede dup\u0103 ce ai f\u0103cut mi\u0219care \u0219i ai dep\u0103\u0219it pragul v\u00e2rstei de 40 de ani, cel mai bine este s\u0103 iei leg\u0103tura cu medicul t\u0103u pentru a evalua \u0219i a testa capacitatea ta la efort.<\/p>\n\n\n\n

Mi\u0219carea are o eficien\u021b\u0103 dovedit\u0103 \u00een contextul \u00een care este practicat\u0103 constant, cel pu\u021bin 5 zile pe s\u0103pt\u0103m\u00e2n\u0103. \u201dCu alte cuvinte, nu este voie s\u0103 se \u00eentrerup\u0103 efortul sau s\u0103 nu fie continuat mai mult de dou\u0103 zile pe s\u0103pt\u0103m\u00e2n\u0103 pentru c\u0103 a\u0219a-numitul efect de antrenament (efectele benefice ale prest\u0103rii activit\u0103\u021bii fizice) se pierde \u00een cazul unor pauze mai \u00eendelungate \u0219i devine absent dup\u0103 trei s\u0103pt\u0103m\u00e2ni de la oprirea prest\u0103rii activit\u0103\u021bii fizice.\u201d <\/em>(\u201dManualul inimii\u201d)<\/p>\n\n\n\n

Suplimentele alimentare \u021bin problemele la mare dep\u0103rtare<\/em><\/h3>\n\n\n\n

O cur\u0103 periodic\u0103 cu vitamine, minerale sau produse apicole<\/a> este binevenit\u0103 \u00een orice sezon pentru cre\u0219terea imunit\u0103\u021bii. La fel se-nt\u00e2mpl\u0103 \u0219i cu suplimentele destinate s\u0103n\u0103t\u0103\u021bii inimii. Periodic, acestea trebuie integrate \u00een dieta zilnic\u0103. C\u00e2nd vine vorba de a proteja inima<\/strong>, speciali\u0219tii \u00een suplimente de la Nutrific<\/strong> recomand\u0103 o triad\u0103 care nu are cum s\u0103 dea gre\u0219. Hai s\u0103 le oferim un titlu eroic \u0219i s\u0103-i numim \u201dcavalerii inimii\u201d:<\/p>\n\n\n\n

Tensiune Formula<\/a> \u2013 supliment cu Coenzima Q10, polen de p\u0103ducel si frunze de m\u0103slin, dedicat men\u021binerii tensiunii arteriale \u00een limitele normale, favoriz\u00e2nd astfel s\u0103n\u0103tatea \u0219i starea de bine a \u00eentregului organism. Contribuie la func\u021bionarea normal\u0103 a inimii deoarece acizii gra\u0219i omega-3 pot ajuta la gestionarea nivelului de colesterol, trigliceride \u0219i tensiune arterial\u0103.<\/p>\n\n\n

\n
\"\"<\/a>
Click pe foto pentru mai multe info <\/em><\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n

Omega 3-6-9<\/a> + Vitamina E este un supliment complex care con\u021bine acizi gra\u0219i polinesatura\u021bi ce ac\u021bioneaz\u0103 sinergic oferind numeroase beneficii s\u0103n\u0103t\u0103\u021bii \u00eentregului organism.<\/p>\n\n\n\n

Colesterol Formula Pro<\/a> \u2013 rolul s\u0103u este acela de a reduce nivelurile de colesterol LDL \u0219i trigliceride, de a cur\u0103\u021ba arterele \u0219i de a \u00eembun\u0103\u021b\u0103\u021bi calitatea s\u00e2ngelui prin diminuarea riscului de ateroscleroz\u0103 sau de acumulare de plac\u0103 pe pere\u021bii arterelor. <\/p>\n\n\n\n

Renun\u021barea la tutun \/ alcool<\/em><\/h3>\n\n\n\n

Fumatul este unul dintre cei mai importan\u021bi factori de risc cardiovascular, dar aici vom men\u021biona factorul pozitiv \u0219i anume renun\u021barea la acest obicei nociv.<\/p>\n\n\n\n

\n

\u0218tiai c\u0103…<\/em><\/p>\n\n\n\n

… fumatul cre\u0219te riscul de a dezvolta ateroscleroz\u0103, dar \u0219i de a accelera evolu\u021bia acesteia? Astfel, la fum\u0103tori, exist\u0103 riscul crescut ca bariera dintre s\u00e2nge \u0219i peretele arterial \u0219i anume endoteliul, s\u0103 se altereze, ceea ce va permite colesterolului s\u0103 p\u0103trund\u0103 mult mai u\u0219or \u0219i \u00een cantitate mult mai mare \u00een perete, determin\u00e2nd apari\u021bia acestei pl\u0103ci aterosclerotice.  <\/em><\/p>\n<\/blockquote>\n\n\n\n

Nu spune nimeni c\u0103 este u\u0219or de renun\u021bat la acest viciu, \u00eens\u0103 nu e imposibil. Cu motiva\u021bia potrivit\u0103 sau cu ajutorul terapiei \u0219i programelor speciale care exist\u0103, acest lucru este posibil. \u00centoarce-\u021bi privirea c\u0103tre o via\u021b\u0103 s\u0103n\u0103toas\u0103 \u0219i alege ce este mai bun \u0219i mai corect pentru tine.<\/p>\n\n\n\n

M&M: Medita\u021bie \u0219i Mindfulness pentru o inim\u0103 s\u0103n\u0103toas\u0103<\/em><\/h3>\n\n\n\n

Odat\u0103 cu ritmul rapid de dezvoltare a societ\u0103\u021bii \u00een care tr\u0103im, a crescut \u0219i nivelul de stres, iar acest lucru se resimte orice am face, oriunde am fi. C\u00e2t de nociv este stresul psihosocial? Foarte! Conflictele (cu sine, cu ceilal\u021bi), nemul\u021bumirile, tensiunea constant\u0103, munca sub presiunea timpului, toate acestea accelereaz\u0103 pulsul, cresc tensiunea, elibereaz\u0103 hormoni de stres, aduc boala \u00een corp, afecteaz\u0103 inima.<\/p>\n\n\n\n

Pentru cei care sunt \u00een c\u0103utarea echilibrului din acest punct de vedere, medita\u021bia, exerci\u021bii de respira\u021bie \u0219i cele de mindfulness, de exersare a prezen\u021bei con\u0219tiente pot fi foarte utile. De asemenea, tot pentru reducerea, dar mai ales pentru \u00een\u021belegerea stresului, pentru a pricepe care sunt momentele \u0219i situa\u021biile care-l declan\u0219eaz\u0103, de mare ajutor este \u0219i consilierea psihologic\u0103.<\/p>\n\n\n\n

***<\/p>\n\n\n\n

Dup\u0103 cum vezi, este relativ simplu s\u0103 ai grij\u0103 ca inima ta s\u0103 fie s\u0103n\u0103toas\u0103. Ideal este s\u0103 reu\u0219e\u0219ti a te desprinde de anumite obiceiuri care nu se integreaz\u0103 \u00een tabloul ideal al st\u0103rii de bine \u0219i s\u0103 te \u00eendrep\u021bi c\u0103tre ceea ce te ajut\u0103 s\u0103 atingi obiectivul propus: acela de a fi s\u0103n\u0103tos.<\/p>\n\n\n\n

Surse, referin\u021be \u0219i recomand\u0103ri<\/u><\/em><\/p>\n\n\n\n

\u201dManualul inimii\u201d<\/em> \u2013 elaborat de grupul de Cardiologie Preventiv\u0103 \u0219i Recuperare Cardiovascular\u0103, Editura Clusium, 2020<\/p>\n\n\n\n

\u201dAlimente \u0219i re\u021bete naturiste pentru hipertensiunea arterial\u0103\u201d<\/em>, Mircea R\u0103dulescu<\/p>\n\n\n\n

cardioportal.ro \u2013 Societatea Rom\u00e2n\u0103 de Cardiologie<\/p>\n\n\n\n

surs\u0103 foto: canva<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Dac\u0103 tastezi pe Google sintagma \u201ds\u0103n\u0103tatea inimii\u201d, aceast\u0103 simpl\u0103 c\u0103utare \u00ee\u021bi va genera peste 5 milioane de rezultate. La nivel european, num\u0103rul persoanelor care sufer\u0103 din pricina afec\u021biunilor cardiovasculare dep\u0103\u0219e\u0219te 11 milioane. La nivel local, problemele cardiace sunt pe prima pozi\u021bie \u00een topul cauzelor care…<\/p>\n","protected":false},"author":2,"featured_media":1214,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[195,84,194,193,198,83,197,196,106],"class_list":["post-1209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate","tag-cum-sa-ai-grija-de-inima-ta","tag-nutrific","tag-probleme-cardiace","tag-sanatatea-inimii","tag-specialisti-in-suplimente","tag-stil-de-viata-sanatos","tag-suplimente-alimentare-nutrific","tag-suplimente-alimentare-pentru-sanatatea-inimii-tale","tag-suplimente-nutrific"],"yoast_head":"\nCum s\u0103 ai grij\u0103 de s\u0103n\u0103tatea inimii tale - Nutrific Blog<\/title>\n<meta name=\"description\" content=\"Alimenta\u021bia s\u0103n\u0103toas\u0103, reducerea stresului, renun\u021barea la tutun\/alcool, suplimentele potrivite, toate contribuie la s\u0103n\u0103tatea inimii.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.nutrific.ro\/blog\/cum-sa-ai-grija-de-sanatatea-inimii-tale\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 ai grij\u0103 de s\u0103n\u0103tatea inimii tale - 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