{"id":10093,"date":"2024-03-11T10:58:10","date_gmt":"2024-03-11T08:58:10","guid":{"rendered":"https:\/\/feelgood.ro\/articole\/?p=10093"},"modified":"2024-03-11T11:38:21","modified_gmt":"2024-03-11T09:38:21","slug":"5-secrete-despre-sanatate-pe-care-nu-le-stiai-pana-acum","status":"publish","type":"post","link":"https:\/\/feelgood.ro\/articole\/5-secrete-despre-sanatate-pe-care-nu-le-stiai-pana-acum\/","title":{"rendered":"5 secrete despre s\u0103n\u0103tate pe care nu le \u0219tiai p\u00e2n\u0103 acum"},"content":{"rendered":"\t\t
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1. 10 - 20 de minute pe zi de activitate fizic\u0103 intens\u0103 (HIIT) cresc capacitatea de focus \u0219i aten\u021bie, precum \u0219i v\u0103 ajut\u0103 s\u0103 fi\u021bi mai motiva\u021bi.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Dac\u0103 dori\u021bi s\u0103 v\u0103 sim\u021bi\u021bi motiva\u021bi \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi concentrarea \u0219i aten\u021bia, \u00eencepe\u021bi-v\u0103 ziua cu un antrenament de mare intensitate (HIIT) de\u00a0 10-20 de minute.<\/p>

Exerci\u021biile intense for\u021beaz\u0103 mu\u0219chii s\u0103 elibereze lactoz\u0103, care ac\u021bioneaz\u0103 ca un mesager pentru creier, semnal\u00e2nd produc\u021bia de serotonin\u0103.<\/p>

Acest lucru nu numai c\u0103 v\u0103 \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit, dar joac\u0103 \u0219i un rol crucial \u00een \u00eembun\u0103t\u0103\u021birea motiva\u021biei prin reglarea autocontrolului \u0219i \u00eembun\u0103t\u0103\u021birea aten\u021biei selective \u0219i a inhibi\u021biei cognitive.<\/p>

\u00cen plus, exerci\u021biile fizice ajut\u0103 la promovarea transportului creierului de triptofan, precursorul serotoninei, \u00een creier, sus\u021bin\u00e2nd \u00een continuare bun\u0103starea mental\u0103 \u0219i func\u021biile cognitive.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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2. Practicarea exerci\u021biilor fizice are un efect puternic anti inflamator<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Exerci\u021biile fizice sunt de neegalat ca fiind cel mai puternic mecanism antiinflamator disponibil pentru a contracara daunele asupra celulelor cauzate de inflama\u021bia \u0219i oxidarea de grad sc\u0103zut – dep\u0103\u0219ind cu mult orice op\u021biune farmaceutic\u0103.<\/p>

Motivul const\u0103 \u00een natura medicamentelor, care vizeaz\u0103 c\u0103i moleculare specifice cu biodisponibilitate fix\u0103 \u0219i timpi de \u00eenjum\u0103t\u0103\u021bire circulatorie. \u00cen schimb, exerci\u021biile fizice activeaz\u0103 un spectru larg de c\u0103i genetice antiinflamatorii \u0219i antioxidante \u00een corpul \u0219i creierul nostru, sus\u021bin\u00e2ndu-le activitatea mult dincolo de sesiunea de antrenament \u00een sine.<\/p>

Aceast\u0103 activare extins\u0103 asigur\u0103 c\u0103 activit\u0103\u021bile de rutin\u0103 despre care se \u0219tie c\u0103 provoac\u0103 inflama\u021bie – cum ar fi r\u0103spunsurile alimentare \u0219i imune – sau cele care cresc oxidarea prin metabolism \u0219i aportul de oxigen sunt atenuate \u00een mod eficient de r\u0103spunsurile antiinflamatorii \u0219i antioxidante \u00eembun\u0103t\u0103\u021bite ale organismului, declan\u0219ate de exerci\u021bii fizice.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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3.Suplimentarea zilnic\u0103 de multivitamine \u00eembun\u0103t\u0103\u021be\u0219te semnificativ memoria \u0219i \u00eencetine\u0219te \u00eemb\u0103tr\u00e2nirea creierului<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Suplimentarea zilnic\u0103 de multivitamine a \u00eembun\u0103t\u0103\u021bit semnificativ memoria \u0219i a \u00eencetinit \u00eemb\u0103tr\u00e2nirea creierului cu aproximativ doi ani la adul\u021bii \u00een v\u00e2rst\u0103, oferind o strategie simpl\u0103 \u00eempotriva declinului cognitiv.<\/p>

O meta-analiz\u0103 a peste 5.000 de indivizi \u00een studiile COSMOS confirm\u0103 c\u0103 adul\u021bii \u00een v\u00e2rst\u0103 care iau o multivitamine cu peste 20 de micronutrien\u021bi esen\u021biali, adesea lipsi\u021bi din dieta lor, se confrunt\u0103 cu pierderi semnificativ reduse de memorie \u0219i \u00eemb\u0103tr\u00e2nire cognitiv\u0103.<\/p>

Partea interesant\u0103 este u\u0219urin\u021ba \u0219i accesibilitatea acestei interven\u021bii – luarea unei simple multivitamine poate oferi beneficii cognitive semnificative pe m\u0103sur\u0103 ce \u00eemb\u0103tr\u00e2nim, subliniind importan\u021ba suplimentelor nutri\u021bionale strategice pentru s\u0103n\u0103tatea creierului.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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4.Este recomandat s\u0103 nu mai m\u00e2nc\u0103m cu 3 ore \u00eenainte de culcare pentru a repara \u0219i \u00eentineri corpul<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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De ce este mai bine s\u0103 \u00eencerci s\u0103 nu mai m\u0103n\u00e2nci cu 3 ore \u00eenainte de culcare?<\/p>

Pentru a repara \u0219i a \u00eentineri, organele noastre necesit\u0103 o stare de\u00a0 pauz\u0103 alimentar\u0103 (post). M\u00e2ncarea ini\u021biaz\u0103 procese celulare complexe pentru digerarea \u0219i transformarea alimentelor, pun\u00e2nd organismul \u00een \u201emodul de digerare\u201d mai degrab\u0103 dec\u00e2t \u00een \u201emodul de repara\u021bie\u201d.<\/p>

Chiar \u0219i dup\u0103 ce stomacul nostru completeaz\u0103 digestia, intestinele \u0219i ficatul nostru petrec c\u00e2teva ore suplimentare absorbind \u0219i distribuind nutrien\u021bii. Astfel, \u00een timp ce creierul nostru se odihne\u0219te \u0219i se repara \u00een timpul somnului, celelalte organe ale noastre continu\u0103 s\u0103 digere ultima mas\u0103 timp de aproximativ 5 ore.<\/p>

Renun\u021barea la m\u00e2ncare cu 3 ore \u00eenainte de culcare, combinat\u0103 cu 8-9 ore de somn, asigur\u0103 c\u0103 organele tale primesc cel pu\u021bin 6-7 ore dedicate repar\u0103rii \u0219i \u00eentineririi.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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5.Includerea unei cani de afine \u00een dieta ta zilnic\u0103 poate \u00eembun\u0103t\u0103\u021bi cogni\u021bia<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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O schimbare simpl\u0103 precum includerea unei c\u0103ni de afine \u00een dieta ta zilnic\u0103 poate \u00eembun\u0103t\u0103\u021bi cogni\u021bia.<\/p>

Dovezile din analizele studiilor randomizate dezv\u0103luie c\u0103 afinele \u0219i antocianinele dezvolt\u0103 aten\u021bia, accelereaz\u0103 timpii de reac\u021bie \u0219i \u00eembun\u0103t\u0103\u021besc memoria – at\u00e2t imediat, c\u00e2t \u0219i pe termen lung.<\/p>

Nutrien\u021bii activi din afine sunt ace\u0219ti compu\u0219i numi\u021bi antociani, care sunt flavonoide puternice care stimuleaz\u0103 func\u021bia vascular\u0103 \u0219i fluxul sanguin al creierului. Nu este vorba doar de antioxidan\u021bi; este vorba de s\u0103n\u0103tatea vaselor de s\u00e2nge \u0219i de calitatea livr\u0103rii de s\u00e2nge c\u0103tre creier.<\/p>

Acest\u0103 cur\u0103 zilnic\u0103 cu o can\u0103 de afine ajut\u0103 la optimizarea func\u021biei creierului.\u00a0<\/p>

O re\u021bet\u0103 care s\u0103 includ\u0103\u00a0 cantinatea recomandat\u0103 de afine este un smoothie \u00een care amestec\u0103m dou\u0103 c\u0103ni de afine, o m\u00e2n\u0103 bun\u0103 de frunze verzi (de exemplu baby spanac) \u0219i o bucat\u0103 de avocado.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

1. 10 – 20 de minute pe zi de activitate fizic\u0103 intens\u0103 (HIIT) cresc capacitatea de focus \u0219i aten\u021bie, precum \u0219i v\u0103 ajut\u0103 s\u0103 fi\u021bi mai motiva\u021bi. Dac\u0103 dori\u021bi s\u0103 v\u0103 sim\u021bi\u021bi motiva\u021bi \u0219i s\u0103 […]<\/p>\n","protected":false},"author":2,"featured_media":9379,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[70],"tags":[],"class_list":["post-10093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie"],"yoast_head":"\n5 secrete despre s\u0103n\u0103tate pe care nu le \u0219tiai p\u00e2n\u0103 acum - FeelGood - \u00eembr\u0103\u021bi\u0219eaz\u0103 o via\u021b\u0103 plin\u0103 cu bun\u0103stare<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/feelgood.ro\/articole\/5-secrete-despre-sanatate-pe-care-nu-le-stiai-pana-acum\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 secrete despre s\u0103n\u0103tate pe care nu le \u0219tiai p\u00e2n\u0103 acum - FeelGood - \u00eembr\u0103\u021bi\u0219eaz\u0103 o via\u021b\u0103 plin\u0103 cu bun\u0103stare\" \/>\n<meta property=\"og:description\" content=\"1. 10 – 20 de minute pe zi de activitate fizic\u0103 intens\u0103 (HIIT) cresc capacitatea de focus \u0219i aten\u021bie, precum \u0219i v\u0103 ajut\u0103 s\u0103 fi\u021bi mai motiva\u021bi. 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