{"id":2231,"date":"2022-03-11T16:37:42","date_gmt":"2022-03-11T16:37:42","guid":{"rendered":"https:\/\/www.annenutricion.es\/?p=2231"},"modified":"2022-03-11T16:42:32","modified_gmt":"2022-03-11T16:42:32","slug":"la-menopausia","status":"publish","type":"post","link":"https:\/\/www.annenutricion.es\/eusk\/la-menopausia\/","title":{"rendered":"MENOPAUSIA"},"content":{"rendered":"<p>Menopausia emakumearen bizitzako garai bat da, obulutegietako hormona-jarduera murrizpena bereizgarri duena, eta estrogeno-mailak jaistea eragiten duena. Bizitza emankorrean, sexu-hormona horiek emakumea babesten dute, baina menopausian hormonen gutxiegitasunak, emakumea gizonen pareko arrisku kardiobaskularra izatera pasaraziko du, muskulu eta hezur masaren galerarekin batera. Hau azalduta, garrantzitsua da elikadura osasuntsu eta bizimodu aktiboaz jabetzea.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Landare \u2013 jatorrizko elikagaietan oinarritutako elikadura mantendu; frutak, barazkiak, fruitu lehorrak, lekaleak, zerealak eta horien deribatu integralak hartuz. Gainera, begetarianoak edo beganoak ez diren kasuetan, dieta osatu egunero edo astero Koipe gutxiko esneki kantitate txikiekin, ondutako gazta freskoa denarekin ordezkatuz adibidez, arrainak, ahal dela hegaztien haragiak, haragi koipetsuak eta prozesatuak saihestuz. Horrela errazagoa izango da pisuaren igoera kontrolatzea, etapa honetan ohikoa baita.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Saihestu koipe, gatz eta azukrean aberatsak diren ultra-prozesatuak, duten dentsitate kaloriko handiagatik eta ematen diguten nutrizio-balio eskasagatik.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Hezur osasuna<\/h2>\n\n\n\n<p>Hasieran aipatu dudan bezala, etapa honetako aldaketa hormonalek hezur-masari eragiten diote, eta beraz, komeni da kaltzio, D eta Ka bitamina, magnesio, zink eta kobrean aberatsak diren elikagaien kontsumoa handitzea. Aipatu behar da esnekiak ez direla kaltzioa lortzeko iturri bakarra, eta horri lekaleak, arrain urdin txikiak, fruitu lehorrak, fruta lehortuak, hosto berdeetako barazkiak eta kaltzioz aberastutako landare-edariak gehitu behar zaizkiola. Hezur \u2013 osasun horren harira, aurpegian, besaurrean edo hanketan eguzkia gutxienez 15 minutuz hartzea gomendatzen da, larruazalean D bitamina sintesia hobetzeko, kaltzioa errazago xurgatzeko eta immunitate-sistema hobetzeko.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Gehigarriak?<\/h2>\n\n\n\n<p>Ikus dezakezunez, ez da beharrezkoa izango elikagai aberastuak edo gehigarriak hartzea elikadura osasungarriaren eredua jarraituz gero. Nolanahi ere, dietista-nutrizionistak nutrizio-egoeraren balorazioa egin ondoren, beharrezkoa den ala ez erabaki ahal izango du.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Itolarriari erremedioa<\/h2>\n\n\n\n<p>Amaitzeko, etapa honetan ohikoa den itolarria baduzu, edari beroak, espeziak, elikagai minak, alkohola, kafea eta tea hartzea saihestu, sintomatologiaren maiztasuna eta intentsitatea murrizten laguntzeko.<\/p>","protected":false},"excerpt":{"rendered":"<p>La menopausia es una \u00e9poca de la vida de la mujer que se caracteriza por el cese de la actividad hormonal de los ovarios, provocando un descenso de los niveles de estr\u00f3genos, que durante la vida f\u00e9rtil, estas hormonas sexuales suponen una protecci\u00f3n para la mujer, pero cuando se produce el d\u00e9ficit de estos durante&hellip; <a class=\"more-link\" href=\"https:\/\/www.annenutricion.es\/eusk\/la-menopausia\/\">Jarrai ezazu <span class=\"screen-reader-text\">MENOPAUSIA<\/span> irakurtzen<\/a><\/p>","protected":false},"author":2,"featured_media":2232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[7],"tags":[],"class_list":["post-2231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-clinica","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - 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