{"id":5759,"date":"2022-11-02T12:28:45","date_gmt":"2022-11-02T11:28:45","guid":{"rendered":"https:\/\/eat-life.fundesplai.org\/salut-femenina-i-alimentacio\/"},"modified":"2023-02-27T18:15:23","modified_gmt":"2023-02-27T17:15:23","slug":"salut-femenina-i-alimentacio","status":"publish","type":"post","link":"https:\/\/eat-life.fundesplai.org\/es\/salut-femenina-i-alimentacio\/","title":{"rendered":"Salud femenina y alimentaci\u00f3n"},"content":{"rendered":"\n

\u201cQuan t\u2019acostes a certa edat, te n\u2019adones que no se\u2019n parla massa de la menopausa per\u00f2 tampoc sobre com la dona ha de cuidar-se en aquesta etapa vital\u201d.<\/em><\/strong> <\/em><\/h4>\n\n\n\n

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

Aix\u00ed comen\u00e7a explicant-se Raquel Bern\u00e1cer<\/a>, exposant perqu\u00e8 va voler especialitzar-se en la salut femenina essent dietista i nutricionista.<\/p>\n\n\n\n

A principis d\u2019octubre vam tenir el plaer de comptar amb ella en una confer\u00e8ncia a Fundesplai<\/a> i, per aix\u00f2, bona part d\u2019aquest contingut que ens l\u2019explica ella mateixa.<\/p>\n\n\n\n

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

A LA PANXA DE LES NOSTRES MARES COMEN\u00c7A LA NOSTRA ALIMENTACI\u00d3<\/mark><\/strong><\/h3>\n\n\n\n

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

La malnutrici\u00f3 intrauterina<\/strong> no nom\u00e9s condueix a beb\u00e8s amb un menor pes<\/strong>, -i per tant, amb possibles problemes en la seva superviv\u00e8ncia-, sin\u00f3 que impacta tamb\u00e9 en l\u2019aparici\u00f3 de malalties cr\u00f2niques no transmissibles en edat adulta<\/strong>.  Aix\u00ed doncs, queda pal\u00e8s que hi ha un veritable impacte de la nutrici\u00f3 materna (i el seu estil de vida) en el futur beb\u00e8, que en aquest cas ser\u00e0 una nena car parlem de salut i alimentaci\u00f3 femenina.<\/p>\n\n\n\n

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

ARRIBEM A L\u2019ADOLESC\u00c8NCIA: <\/em>QU\u00c8 MENGEM QUAN SOM F\u00c8RTILS?<\/mark><\/strong><\/h3>\n\n\n\n

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

La menarquia<\/em><\/strong> (la primera menstruaci\u00f3) \u00e9s l\u2019esdeveniment vital que marca l\u2019inici de la fertilitat en la dona i \u00e9s en aquest moment on els requeriments nutricionals comencen a ser m\u00e9s espec\u00edfics.<\/p>\n\n\n\n

L\u2019adolesc\u00e8ncia \u00e9s una etapa que nutricionalment \u00e9s vulnerable<\/strong> perqu\u00e8 en aquest per\u00edode hi tenen lloc molts canvis biol\u00f2gics i psicosocials, els quals es tradueixen en canvis hormonals. Per\u00f2, per qu\u00e8 els requeriments nutricionals canvien?<\/em> Aquests augmenten molt at\u00e8s que hi ha un creixement i desenvolupament r\u00e0pid<\/strong>. <\/p>\n\n\n\n

A m\u00e9s, els canvis en patrons diet\u00e8tics i canvis en l\u2019activitat f\u00edsica s\u00f3n molt influenciables. Avui dia ho veiem per exemple amb l\u2019impacte de les xarxes socials, i, \u00e9s per tant, molt important fer un acompanyament correcte en l\u2019alimentaci\u00f3 a les dones joves perqu\u00e8 s\u00f3n especialment vulnerables a trastorns alimentaris.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Font: canva<\/em><\/p>\n\n\n\n

La dona en edat f\u00e8rtil t\u00e9 una s\u00e8rie de requeriments nutricionals molt espec\u00edfics<\/strong> donades per aquest cicle menstrual. Primer, \u00e9s fonamental mantenir un pes corporal adequat a la complexi\u00f3 f\u00edsica<\/strong> i una ingesta adequada dels seg\u00fcents nutrients<\/strong> (els quals, com d\u00e8iem, condicionen a la salut de la dona i del futur beb\u00e8 en cas d\u2019embarassar-se):<\/p>\n\n\n\n

\u00c0cid f\u00f2lic (Vitamina B9)<\/mark><\/strong><\/h4>\n\n\n\n

Es troba en vegetals de fulla verda, c\u00edtrics, fruita seca, llegums <\/strong>i cereals integrals<\/strong>.<\/p>\n\n\n\n

Cal fer una ingesta important abans d\u2019embarassar-se i durant tot el per\u00edode gestacional perqu\u00e8 ajuda a l\u2019organisme a crear c\u00e8l\u00b7lules noves.<\/strong><\/p>\n\n\n\n

Calci<\/strong><\/mark><\/h4>\n\n\n\n

Es troba en llegums<\/strong>, fruita seca<\/strong>, algues<\/strong>, llavors<\/strong>, vegetals de fulla verda<\/strong>, peixos amb espines <\/strong>i l\u00e0ctics<\/strong>.<\/p>\n\n\n\n

\u00c9s important tenir-ne durant tota l\u2019etapa f\u00e8rtil ja que un cop s\u2019entra en menopausa el risc d\u2019osteoporosi \u00e9s molt elevat (perqu\u00e8 sol tenir lloc una descalcificaci\u00f3 \u00f2ssia) i, de fet, en les darreres etapes de la vida, les fractures originades per aquest fet acaben sent una de les majors causes de mortalitat.<\/p>\n\n\n\n

Vitamina D<\/strong><\/mark><\/h4>\n\n\n\n

En trobem als ous, mantega, llet, olis de fetge<\/strong> de peix<\/strong> i al peix blau<\/strong>.<\/p>\n\n\n\n

La vitamina D  est\u00e0 molt relacionada amb el metabolisme ossi.<\/strong><\/p>\n\n\n\n

Ferro<\/mark><\/strong><\/h4>\n\n\n\n

En trobem en mol\u00b7luscs, carn vermella, llegums, ous, quinoa, tofu, vegetals de fulla verda, llavors, anacards i fruita seca.<\/p>\n\n\n\n

En cada menstruaci\u00f3 es perd sang i hi ha dones que poden menstruar molt i d\u2019aqu\u00ed patir una mancan\u00e7a de ferro, el qual \u00e9s important per fabricar l\u2019hemoglobina, la mol\u00e8cula transportadora d\u2019oxigen als pulmons.  <\/strong><\/p>\n\n\n\n

Vitamina C<\/mark><\/strong><\/h4>\n\n\n\n

N\u2019hi ha enc\u00edtrics, kiwis, fruits vermells, tom\u00e0quets, pebrot vermell, papaia, pinya, br\u00f2quil, col.<\/p>\n\n\n\n

La vitamina C \u00e9s necess\u00e0ria pel creixement i la reparaci\u00f3 dels teixits<\/strong> que tenim al nostre cos, en concret s\u2019empra per formar prote\u00efnes estructurals.<\/strong><\/p>\n\n\n\n

Vitamina B12<\/mark><\/strong><\/h4>\n\n\n\n

Fonamentalment la trobem als aliments d\u2019origen animal, \u00e9s a dir, a la carn, peix, marisc, al rovell de l\u2019ou i en productes l\u00e0ctics.<\/p>\n\n\n\n

La vitamina B12 \u00e9s important pel metabolisme de les prote\u00efnes, per exemple ajuda a la formaci\u00f3 de gl\u00f2buls vermells<\/strong>. <\/p>\n\n\n\n

El seleni \u00e9s important per la reproducci\u00f3, la protecci\u00f3 del cos envers infeccions i radicals lliures<\/strong> (estr\u00e8s oxidatiu) aix\u00ed com pel correcte funcionament de la gl\u00e0ndula de la tiroides.<\/p>\n\n\n\n

Zinc<\/mark><\/strong><\/h4>\n\n\n\n

El trobem en la carn vermella<\/strong>, ou<\/strong>, marisc<\/strong>, pipes de carabassa<\/strong>, fetge<\/strong>, pollastre<\/strong>, per\u00f2 l\u2019aliment amb quantitat de zinc m\u00e9s significativa s\u00f3n les ostres<\/strong>.<\/p>\n\n\n\n

El zinc \u00e9s necessari per a que el sistema immunitari funcioni correctament, <\/strong>com la cicatritzaci\u00f3 de ferides <\/strong>i pels sentits de l\u2019olfacte i del gust.<\/strong><\/p>\n\n\n\n

Seleni<\/mark><\/strong><\/h4>\n\n\n\n

La carn obtinguda d\u2019aquells animals que van alimentar-se de llavors o plantes \u00e9s l\u2019aliment que m\u00e9s seleni cont\u00e9. Altrament, en trobem en el marisc<\/strong>, ou <\/strong>i all<\/strong>.<\/p>\n\n\n\n

Prote\u00efnes<\/mark><\/strong><\/h4>\n\n\n\n

La carn<\/strong>, peix<\/strong>, l\u00e0ctics<\/strong>, soja<\/strong>, avena<\/strong>, seitan <\/strong>i llegums<\/strong> s\u00f3n aliments rics en prote\u00efnes, les quals s\u00f3n imprescindibles per transportar vitamines, formar teixits i defensar l\u2019organisme contra pat\u00f2gens.<\/p>\n\n\n\n

QU\u00c8 HAURIA DE MENJAR UNA DONA F\u00c8RTIL?<\/mark><\/strong><\/h3>\n\n\n\n

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

<\/em>En termes generals Raquel Bern\u00e1cer ens convida a seguir els seg\u00fcents punts:<\/p>\n\n\n\n

Menjar aliments variats, locals, de temporada, rics en fibra<\/mark><\/strong><\/h4>\n\n\n\n

Llegums, cereals, fruites i verdures.<\/p>\n\n\n\n

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

Menjar aliments que continguin prote\u00efnes de bona qualitat i magres<\/mark><\/strong><\/h4>\n\n\n\n

Aus, porc magre, peix, ois, llegums i derivats, fruits secs.<\/p>\n\n\n\n

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

Menjar aliments amb greixos saludables<\/mark><\/strong><\/h4>\n\n\n\n

Oli d\u2019oliva, alvocat, llavors.<\/p>\n\n\n\n

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

Limitar l\u2019alcohol<\/mark><\/strong><\/h4>\n\n\n\n

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

Reduir ultraprocessats i sucres<\/mark><\/strong><\/h4>\n\n\n\n

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

Prendre begudes sense calories<\/mark><\/strong><\/h4>\n\n\n\n

Aigua, t\u00e9, caf\u00e8, infusions sense sucre.<\/p>\n\n\n\n

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

\"\"<\/figure>\n\n\n\n

Font: canva<\/em><\/p>\n\n\n\n

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

EMBAR\u00c0S I LACT\u00c0NCIA<\/mark><\/strong><\/h3>\n\n\n\n

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

\u201cAra has de menjar per dos!\u201d <\/em><\/strong><\/p>\n\n\n\n

T\u00edpica frase que t\u2019etziben quan qualc\u00fa se n\u2019adona que una dona est\u00e0 en estat. Doncs AIX\u00d2 \u00c9S COMPLETAMENT FALS, NO S\u2019HA DE MENJAR PER DOS!<\/strong><\/p>\n\n\n\n

Certament, en aquests dos per\u00edodes vitals hi ha canvis fisiol\u00f2gics que provoquen requeriments nutricionals majors, per\u00f2 cal una ingesta en mesura<\/strong>. A m\u00e9s, cal prestar atenci\u00f3 als seg\u00fcents elements: \u00e0cid f\u00f2lic, iode, ferro, calci, zinc, magnesi, potassi i vitamines del grup B.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Font: canva<\/a><\/em><\/p>\n\n\n\n

De fet, \u00e9s molt recomanable visitar una parell de vegades a un nutricionista <\/strong>per tal de controlar que no hi hagi cap mancan\u00e7a i que la ingesta sigui l\u2019adequada.<\/p>\n\n\n\n

Una alimentaci\u00f3 adequada durant l\u2019embar\u00e0s \u00e9s la millor preparaci\u00f3 per a una lact\u00e0ncia materna.<\/strong><\/p>\n\n\n\n

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

I QU\u00c8 MENGEM QUAN JA NO SOM F\u00c8RTILS?<\/mark><\/strong><\/h3>\n\n\n\n

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

Una dona pot comen\u00e7ar amb desajustos o irregularitats en la menstruaci\u00f3<\/strong> i pot donar-se anys abans que es doni la menopausa, que \u00e9s el que es coneix com a premenopausa<\/em><\/strong>.<\/p>\n\n\n\n

La menopausa<\/em><\/strong>  \u00e9s la data en la que ha sigut la darrera menstruaci\u00f3. Aquesta \u00faltima menstruaci\u00f3 nom\u00e9s la identificarem retrospectivament, \u00e9s a dir, quan fa dotze mesos que no hi ha menstruaci\u00f3. La postmenopausa<\/em><\/strong> correspon als anys posteriors a la menopausa.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Font: canva<\/em><\/p>\n\n\n\n

La menopausa no \u00e9s una malaltia, per\u00f2 t\u00e9 una s\u00e8rie de s\u00edmptomes que cal con\u00e8ixer<\/strong> aix\u00ed com una s\u00e8rie de conseq\u00fc\u00e8ncies corporals: p\u00e8rdua de for\u00e7a i d\u2019hormones sexuals, metabolisme ralentit, major risc en caigudes i osteoporosis, resist\u00e8ncia a la insulina o l\u2019acumulaci\u00f3 de greix visceral al tronc. Si vols con\u00e8ixer m\u00e9s en detall qu\u00e8 succeeix en la menopausa, visita els seg\u00fcents enlla\u00e7os que et proposem: canvis en la menopausa<\/a> , i en m\u00e9s detall tens el v\u00eddeo de la fisiologia de la menopausa<\/a>.<\/p>\n\n\n\n

En aquest nou escenari biol\u00f2gic, \u00e9s imprescindible: tenir una ingesta important de prote\u00efna per <\/strong>recuperar massa muscular, evitar al m\u00e0xim aliments ultraprocessats<\/strong>, dur a terme un programa alimentari adaptat a cadascuna<\/strong> i fer exercici f\u00edsic<\/strong>.<\/p>\n\n\n\n

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

I RECORDA…<\/mark><\/span><\/h3>\n\n\n\n

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

Visita un especialista i t’ajudar\u00e0 en:<\/strong><\/p>\n\n\n\n

    \n
  • Tots els teus DUBTES<\/mark> i a dur a terme una DIETA ADAPTADA A LES TEVES NECESSITATS<\/mark><\/strong>.<\/li>\n\n\n\n
  • Un CONTROL ADEQUAT DEL NUTRIENTS <\/mark>m\u00e9s necessaris d’acord a la teva ETAPA VITAL<\/mark><\/strong>.<\/li>\n<\/ul>\n\n\n\n
    \"\"<\/figure>\n\n\n\n

    Font: canva<\/em>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    \u201cQuan t\u2019acostes a certa edat, te n\u2019adones que no se\u2019n parla massa de la menopausa per\u00f2 tampoc […]<\/p>\n","protected":false},"author":9,"featured_media":5679,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[97],"tags":[133,209,206,199,439,440,438,422,437],"class_list":["post-5759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-alimentacio-es","tag-alimentacion","tag-alimentos","tag-aliments-es","tag-comida","tag-menopausa-es","tag-menstruacion","tag-salud","tag-salud-femenina"],"yoast_head":"\nSalud femenina y alimentaci\u00f3n - EAT: LIFE<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Salud femenina y alimentaci\u00f3n - 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