{"id":15649,"date":"2017-06-23T07:00:40","date_gmt":"2017-06-23T05:00:40","guid":{"rendered":"https:\/\/dev.93-93-113-41.plesk.page\/ca\/?p=15649"},"modified":"2024-04-02T09:01:51","modified_gmt":"2024-04-02T07:01:51","slug":"dieta-per-a-la-menopausa","status":"publish","type":"post","link":"https:\/\/dev.93-93-113-41.plesk.page\/ca\/dieta-per-a-la-menopausa\/","title":{"rendered":"Dieta per a la Menopausa"},"content":{"rendered":"<p>A la celebraci\u00f3 del Dia Mundial de la Menopausa volem parlar de la dieta per a la menopausa.<\/p>\n<p>La menopausa \u00e9s un estat fisiol\u00f2gic en qu\u00e8 cessa la menstruaci\u00f3, i es diagnostica un cop han transcorregut 12 mesos sense altra causa que ho justifiqui. L&#8217;edat mitjana d&#8217;inici s\u00f3n els 51 anys, i \u00e9s deguda a la desaparici\u00f3 de l&#8217;ovulaci\u00f3 i el descens dels estr\u00f2gens (hormones femenines). Hi ha un per\u00edode previ de transici\u00f3, anomenat perimenopausa, de durada variable, en el que ja es poden presentar alguns s\u00edmptomes tot i seguir menstruant.<\/p>\n<p>La cl\u00ednica t\u00edpica de la menopausa consisteix a fogots, irregularitats menstruals, alteracions en el son, canvis d&#8217;humor, sequedat vaginal o incontin\u00e8ncia urin\u00e0ria per debilitat muscular de la bufeta. L&#8217;osteoporosi i l&#8217;augment del risc de malaltia cardiovascular s\u00f3n dues situacions associades al d\u00e8ficit d&#8217;estr\u00f2gens que, tot i no ocasionar s\u00edmptomes, tamb\u00e9 hem de tenir en compte.<\/p>\n<p>Els fitoestr\u00f2gens s\u00f3n subst\u00e0ncies semblants als estr\u00f2gens presents en alguns cereals, vegetals i llegums, i que podrien actuar en el nostre cos de manera m\u00e9s feble que les nostres pr\u00f2pies hormones. Les isoflavones (geniste\u00efna i daidzeina) es troben en la soja, els cigrons i les llenties, i es creu que s\u00f3n les m\u00e9s potents; els lignans estan en les llavors de lli, llenties, cereals, fruites i verdures. Encara que nom\u00e9s disposem de resultats positius que confirmen una millora de les sufocacions amb geniste\u00efna, s&#8217;han d&#8217;incloure tots aquests aliments en la dieta de les dones menop\u00e0usiques.<\/p>\n<p>Per aix\u00f2, les recomanacions nutricionals per mantenir-nos saludables durant aquesta etapa de la vida s\u00f3n les seg\u00fcents:<\/p>\n<ul>\n<li>Seguir una <a href=\"\/?p=15054\">dieta mediterr\u00e0nia<\/a> amb cereals integrals, llegums, vegetals i fruita. Incloure almenys dues porcions de vegetals i dues peces de fruita al dia, i prendre llegum 2-3 vegades per setmana.<\/li>\n<li>Reduir al m\u00ednim el consum de sucres simples (sucre blanc o mor\u00e8, mel, sucs, galetes, brioixeria, xocolata, &#8230;) i limitar el caf\u00e8 i l&#8217;alcohol en general.<\/li>\n<li>Limitar el consum de carn vermella (vedella o porc) i carns processades a 1 cop per setmana.<\/li>\n<li>Prendre 1200mg de calci al dia en forma de l\u00e0ctics, preferiblement desnatats per\u00f2 enriquits, ja que li aportaran igual quantitat de calci i menys greix.<\/li>\n<li>Incloure en la nostra dieta aliments que s\u00f3n font de <a href=\"\/?p=14665\">vitamina D<\/a>, com el peix blau (2-3 vegades per setmana), els ous (2-3 unitats per setmana) i els xampinyons.<\/li>\n<li>Prioritzar el consum de greixos saludables en la dieta, ajustant la quantitat de forma individualitzada per a controlar el pes. Utilitzar l&#8217;oli d&#8217;oliva com a principal font de greix, juntament amb l&#8217;alvocat i la fruita seca (2-3 nous o 8-10 ametlles o avellanes al dia).<\/li>\n<\/ul>\n<p>A m\u00e9s, es recomana deixar de fumar, hidratar-se correctament, mantenir un pes adequat i fer exercici almenys 3 vegades per setmana.<\/p>\n<p>En el servei d&#8217;endocrinologia i nutrici\u00f3 de Cl\u00ednica ServiDigest podem aconsellar sobre quines serien les recomanacions diet\u00e8tiques per a la menopausa adaptades a la seva situaci\u00f3 cl\u00ednica, i ajudar-la, en cas que sigui necessari, a aconseguir un pes m\u00e9s saludable.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<div class=\"mh-excerpt\"><p>La menopausa \u00e9s un estat fisiol\u00f2gic en qu\u00e8 cessa la menstruaci\u00f3, i es diagnostica un cop han transcorregut 12 mesos sense altra causa que ho justifiqui. <a class=\"mh-excerpt-more\" href=\"https:\/\/dev.93-93-113-41.plesk.page\/ca\/dieta-per-a-la-menopausa\/\" title=\"Dieta per a la Menopausa\">[&#8230;]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":15644,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[828],"tags":[189,888],"class_list":{"0":"post-15649","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-articles-medics","8":"tag-menopausa","9":"tag-nutricio-ca"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - 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