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Menopauza je normalan, prirodan proces u životu žene obilježen smanjenjem odnosno prestankom lučenja ženskih spolnih hormona, prvenstveno estrogena.
Estrogeni su zaslužni za čitav niz fizioloških funkcija u organizmu. Prije svega, potiču razvoj ženskih spolnih obilježja, a u suradnji s progesteronom reguliraju menstrualni ciklus i trudnoću, piše prof. dr. sc Darija Vranešić bender na portalu vitamini.hr.
Za mnoge žene problemi s održavanjem adekvatne tjelesne mase započinju još u razdoblju perimenopauze, razdoblja koje prethodi menopauzi.
Već tada, iako žene i dalje imaju menstruaciju, dolazi do smanjenja produkcije estrogena, što utječe na promjene u tjelesnoj masi i promjene u sastavu i građi tijela.
Sve više žena poprima oblik jabuke, tzv. androidni tip građe za koji je karakteristično gomilanje masnih naslaga u području trbuha i gornjeg dijela tijela. Istovremeno dolazi do smanjenja mišićne mase.
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Povećanje masnih naslaga u odnosnu na mišićnu masu rezultira usporavanjem metabolizma odnosno smanjenom potrošnjom kalorija, što posljedično može rezultirati debljanjem. No, nije isključivo hormonski disbalans krivac za debljanje.
Zaslužna je i smanjena tjelesna aktivnost te činjenica da se energetske potrebe s godinama smanjuju. Stoga je izvjesno da se problem s tjelesnom masom u menopauzi može ublažiti ili potpuno izbjeći pravilnim prehrambenim strategijama i adekvatnom brigom o sebi.
Pravilan odabir hrane može imati brojne pozitivne učinke na hormonsku ravnotežu i brojne druge segmente zdravlja žene u razdoblju menopauze.
To se poglavito odnosi na pravilan odabir masnoća te smanjenje unosa jednostavnih šećera i proizvoda životinjskog porijekla.
Približno 2/3 prehrane treba potjecati iz biljnih, a 1/3 iz životinjskih izvora.
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Ipak, kada je riječ o istraživanjima koja nastoje rasvijetliti vezu prehrane i starenja, najviše znanstvenih dokaza ide u prilog teoriji o smanjenom unosu kalorija što može imati pozitivan učinak na više različitih vrsta tkiva koja zajedno utječu na produženje životnog vijeka.
Prehranu je potrebno temeljiti na mediteranskoj prehrani – sinonimu za pravilnu prehranu i dugovječnost. Mediteranska je prehrana temelji se na obilju integralnih žitarica, raznolikog voća i povrća, uljima biljnog podrijetla (poglavito maslinovo ulje), ribe te umjerenim količinama crnog vina.
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Orašasti plodovi i sjemenke (lan, bundeva, chia) vrijedan su izvor vlakana, biljnih kemikalija i omega-3 masnih kiselina te ih stoga treba redovito konzumirati.
Integralne žitarice, voće i povrće, osim što pružaju čitav spektar vitamina, minerala i fitokemikalija i zbog toga dokazano pružaju zaštitu od mnogih degenerativnih bolesti, nameću se i kao odličan izvor prehrambenih vlakana.
Kao izvore proteina prednost treba birati manje masne varijante, a to su prije svega riba i meso peradi, ali i brojne mahunarke koje sadrže tvari s djelovanjem sličnim prirodnim estrogenima.
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Posebno se preporučuje konzumacija tamnog bobičastog voća, zelenog lisnatog povrća i povrća iz skupina krstašica te masne ribe (losos, tuna, skuša, srdela…).
Namirnice koje je poželjno izbjegavati ili ograničiti jesu one bogate jednostavnim ugljikohidratima poput bijelog brašna ili bijelog šećera te zasićenim i trans mastima poput masnog mesa, mesnih prerađevina, punomasnog mlijeka i mliječnih proizvoda, konditorskih proizvoda, pržene hrane te raznih grickalica.
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Općenito je poželjno izbaciti procesiranu hranu iz jelovnika i prednost dati svježim, neprerađenim namirnicama. Alkohol, kofein, nikotin i druge toksine valja izbjegavati, savjetuje liječnica na portalu vitamini.hr.
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Menopauza je normalan, prirodan proces u životu žene obilježen smanjenjem odnosno prestankom lučenja ženskih spolnih hormona, prvenstveno estrogena.
Estrogeni su zaslužni za čitav niz fizioloških funkcija u organizmu. Prije svega, potiču razvoj ženskih spolnih obilježja, a u suradnji s progesteronom reguliraju menstrualni ciklus i trudnoću, piše prof. dr. sc Darija Vranešić bender na portalu vitamini.hr.
Za mnoge žene problemi s održavanjem adekvatne tjelesne mase započinju još u razdoblju perimenopauze, razdoblja koje prethodi menopauzi.
Već tada, iako žene i dalje imaju menstruaciju, dolazi do smanjenja produkcije estrogena, što utječe na promjene u tjelesnoj masi i promjene u sastavu i građi tijela.
Sve više žena poprima oblik jabuke, tzv. androidni tip građe za koji je karakteristično gomilanje masnih naslaga u području trbuha i gornjeg dijela tijela. Istovremeno dolazi do smanjenja mišićne mase.
---
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Povećanje masnih naslaga u odnosnu na mišićnu masu rezultira usporavanjem metabolizma odnosno smanjenom potrošnjom kalorija, što posljedično može rezultirati debljanjem. No, nije isključivo hormonski disbalans krivac za debljanje.
Zaslužna je i smanjena tjelesna aktivnost te činjenica da se energetske potrebe s godinama smanjuju. Stoga je izvjesno da se problem s tjelesnom masom u menopauzi može ublažiti ili potpuno izbjeći pravilnim prehrambenim strategijama i adekvatnom brigom o sebi.
Pravilan odabir hrane može imati brojne pozitivne učinke na hormonsku ravnotežu i brojne druge segmente zdravlja žene u razdoblju menopauze.
To se poglavito odnosi na pravilan odabir masnoća te smanjenje unosa jednostavnih šećera i proizvoda životinjskog porijekla.
Približno 2/3 prehrane treba potjecati iz biljnih, a 1/3 iz životinjskih izvora.
---
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Ipak, kada je riječ o istraživanjima koja nastoje rasvijetliti vezu prehrane i starenja, najviše znanstvenih dokaza ide u prilog teoriji o smanjenom unosu kalorija što može imati pozitivan učinak na više različitih vrsta tkiva koja zajedno utječu na produženje životnog vijeka.
Prehranu je potrebno temeljiti na mediteranskoj prehrani – sinonimu za pravilnu prehranu i dugovječnost. Mediteranska je prehrana temelji se na obilju integralnih žitarica, raznolikog voća i povrća, uljima biljnog podrijetla (poglavito maslinovo ulje), ribe te umjerenim količinama crnog vina.
---
---
Orašasti plodovi i sjemenke (lan, bundeva, chia) vrijedan su izvor vlakana, biljnih kemikalija i omega-3 masnih kiselina te ih stoga treba redovito konzumirati.
Integralne žitarice, voće i povrće, osim što pružaju čitav spektar vitamina, minerala i fitokemikalija i zbog toga dokazano pružaju zaštitu od mnogih degenerativnih bolesti, nameću se i kao odličan izvor prehrambenih vlakana.
Kao izvore proteina prednost treba birati manje masne varijante, a to su prije svega riba i meso peradi, ali i brojne mahunarke koje sadrže tvari s djelovanjem sličnim prirodnim estrogenima.
---
---
Posebno se preporučuje konzumacija tamnog bobičastog voća, zelenog lisnatog povrća i povrća iz skupina krstašica te masne ribe (losos, tuna, skuša, srdela…).
Namirnice koje je poželjno izbjegavati ili ograničiti jesu one bogate jednostavnim ugljikohidratima poput bijelog brašna ili bijelog šećera te zasićenim i trans mastima poput masnog mesa, mesnih prerađevina, punomasnog mlijeka i mliječnih proizvoda, konditorskih proizvoda, pržene hrane te raznih grickalica.
---
---
Općenito je poželjno izbaciti procesiranu hranu iz jelovnika i prednost dati svježim, neprerađenim namirnicama. Alkohol, kofein, nikotin i druge toksine valja izbjegavati, savjetuje liječnica na portalu vitamini.hr.
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[published] => 1
[ordering] => 16
[alias] => no_cache
)
[15] => stdClass Object
(
[id] => 77
[name] => Don't show on the front page
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 17
[alias] => dont_show_on_the_front_page
)
[16] => stdClass Object
(
[id] => 78
[name] => Related on bottom
[value] => ON
[type] => radio
[group] => 9
[published] => 1
[ordering] => 18
[alias] => related_on_bottom
)
[17] => stdClass Object
(
[id] => 79
[name] => Live button
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 19
[alias] => live_button
)
[26] => stdClass Object
(
[id] => 87
[name] => Instant articles
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 28
[alias] => instant_articles
)
[27] => stdClass Object
(
[id] => 91
[name] => S preporučuje
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 29
[alias] => s_preporucuje
)
[28] => stdClass Object
(
[id] => 92
[name] => S voli
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 30
[alias] => s_voli
)
[29] => stdClass Object
(
[id] => 93
[name] => Layout with three photos
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 31
[alias] => layout_with_three_photos
)
[30] => stdClass Object
(
[id] => 94
[name] => Gallery in the article
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 32
[alias] => gallery_in_the_article
)
[31] => stdClass Object
(
[id] => 95
[name] => Required views
[value] => 0
[type] => textfield
[group] => 9
[published] => 1
[ordering] => 33
[alias] => required_views
)
[32] => stdClass Object
(
[id] => 96
[name] => FullHD image
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 34
[alias] => fullhd_image
)
[33] => stdClass Object
(
[id] => 98
[name] => Paid Article
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 36
[alias] => paid_article
)
)
10. svibanj 2024 23:59
