{"id":2706,"date":"2018-02-19T23:37:26","date_gmt":"2018-02-19T22:37:26","guid":{"rendered":"https:\/\/juliafarre.es\/?p=2706"},"modified":"2023-07-13T10:16:46","modified_gmt":"2023-07-13T08:16:46","slug":"dieta-menopausa","status":"publish","type":"post","link":"https:\/\/juliafarre.es\/ca\/alimentacio-equilibrada\/dieta-menopausa\/","title":{"rendered":"Dieta per la menopausa: Coses que canvien en la teva alimentaci\u00f3"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><h2>Quan les dones deixen de tenir la menstruaci\u00f3 de manera definitiva es produeixen molts canvis derivats d\u2019aquesta nova situaci\u00f3 hormonal. Moltes les de conseq\u00fc\u00e8ncies d\u2019aquest canvi tenen repercussions a nivell nutricional, per aix\u00f2 vull parlar de la dieta a seguir durant la menopausa.<\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2733\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2018\/02\/dieta-menopausia-720x956.jpg\" alt=\"dieta para la menopausia\" width=\"720\" height=\"956\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2018\/02\/dieta-menopausia-720x956.jpg 720w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2018\/02\/dieta-menopausia-720x956-226x300.jpg 226w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><\/p>\n<h3><u>Estat an\u00edmic i insomni durant la menopausa<\/u><\/h3>\n<p>Es com\u00fa patir malestar an\u00edmic durant aquest per\u00edode. Aix\u00f2 pot afectar negativament alhora de prendre decisions i de cuidar la nostra salut. A m\u00e9s es pot agreujar si es pateix insomni. Les dues situacions, malgrat no tinguin soluci\u00f3, es poden abordar des del punt de vista nutricional. Com? Consumint aliments que produeixin benestar emocional, relaxaci\u00f3 i augmentin la producci\u00f3 de <a href=\"https:\/\/es.wikipedia.org\/wiki\/Serotonina\">serotonina<\/a>. Per exemple: xocolata negre, llet calenta amb canyella, pl\u00e0tan o nous.<\/p>\n<h3><u>Falta d\u2019energia<\/u><\/h3>\n<p>Sentir-se cansada tamb\u00e9 es freq\u00fcent. Per aix\u00f2 es important tenir una dieta ben planificada, amb petites ingestes per\u00f2 constants al llarg del dia. Per exemple distribu\u00efdes en 5 o 6 o 7 \u00e0pats. A m\u00e9s s\u2019han d\u2019evitar els aliments que poden empitjorar la sensaci\u00f3 de falta d\u2019energia com son els sucres y les begudes estimulants. Els sucres donen energia r\u00e0pidament per\u00f2 produeixen un efecte on-off que produeix un baixada de sucre posterior. Les begudes estimulants com el caf\u00e8 o el te no s\u2019han d\u2019evitar per\u00f2 si controlar, ja que empitjoren el descans i per tant fa que despr\u00e9s estiguem m\u00e9s cansats i amb m\u00e9s falta d\u2019energia.<\/p>\n<h3><u>Descalcificaci\u00f3 \u00f2ssia quan desapareix la menstruaci\u00f3<\/u><\/h3>\n<p>Els estr\u00f2gens tenen un efecte protector del teixit ossi. Quan el cos de la dona deixa de produir-ne es produeixen alteracions en la regulaci\u00f3 del calci que acaba comportant una p\u00e8rdua de massa \u00f2ssia. A nivell de nutrici\u00f3 hem d\u2019evitar al m\u00e0xim la p\u00e8rdua \u00f2ssia amb 3 factors principals:<\/p>\n<ul>\n<li>La ingesta de calci a trav\u00e9s d\u2019aliments com llet, iogurt, ametlles, taronja, br\u00f2quil, col.<\/li>\n<li>Reduint al m\u00e0xim la ingesta de sal que afavoreix l\u2019eliminaci\u00f3 de calci a trav\u00e9s de la orina.<\/li>\n<li>Assegurant una bona aportaci\u00f3 de vitamina D ex\u00f2gena (alimentaci\u00f3 i\/o suplementaci\u00f3) i end\u00f2gena (el propi cos en fabrica amb l\u2019exposici\u00f3 solar).<\/li>\n<\/ul>\n<p>A m\u00e9s de reduir al m\u00e0xim els productes descalcificants com el sucre i les begudes carbonatades.<\/p>\n<h3><u>Risc cardiovascular<\/u><\/h3>\n<p>A partir de la menopausa augmenta el risc de patir malalties cardiovasculars. Normalment el colesterol tendeix a pujar. Recomanem fer una dieta cardiosaludable augmentant la ingesta de greixos saludables (oli verge extra, fruits secs, alvocat) i evitant al m\u00e0xim els greixos saturats (formatges, embotits) i trans (aliments processats com patates fregides, barretes de cereals i galetes).<\/p>\n<h2 style=\"text-align: center;\">Augment de pes i p\u00e8rdua de massa muscular durant la menopausa<\/h2>\n<h3><u>Augment de pes i redistribuci\u00f3 del greix corporal<\/u><\/h3>\n<p>El canvi que m\u00e9s destaca i molesta, f\u00edsicament parlant, \u00e9s l\u2019augment de pes. En aquesta etapa de la vida el greix deixa d\u2019acumular-se majorit\u00e0riament als malucs i se situa en major quantitat a la panxa o abdomen. Aquest tamb\u00e9 \u00e9s un dels factors que fa que augmenti el risc cardiovascular, el colesterol i la tensi\u00f3 arterial. Aix\u00f2 vol dir que probablement haurem de vigilar m\u00e9s el que mengem i potser haver de fer una dieta hipocal\u00f2rica.<\/p>\n<p>[vc_row][vc_column][vc_cta h2=\u00bbVols baixar 10 quilos de forma saludable?\u00bb txt_align=\u00bbcenter\u00bb color=\u00bborange\u00bb add_icon=\u00bbleft\u00bb i_icon_fontawesome=\u00bbfa fa-hand-o-right\u00bb i_color=\u00bbblack\u00bb i_on_border=\u00bbtrue\u00bb]Visita el meu article sobre <a href=\"https:\/\/juliafarre.es\/ca\/dietes\/aprimar-10-quilos\/\">consells per perdre 10 quilos<\/a>[\/vc_cta][\/vc_column][\/vc_row]<\/p>\n<h3><u>P\u00e8rdua de massa muscular<\/u><\/h3>\n<p>Per si amb pujar de pes no ni hagu\u00e9s suficient s\u2019acompanya amb una disminuci\u00f3 de la musculatura. Aquest canvi es inevitable per\u00f2 l\u2019hem de fer front amb una dieta rica en prote\u00efnes magres (conill, gall d\u2019indi, peix blanc) i amb exercici f\u00edsic de for\u00e7a o tonificaci\u00f3.<\/p>\n<h3><u>Canvis en les prefer\u00e8ncies alimentaries<\/u><\/h3>\n<p>Finalment destacar alguns canvis comuns en l\u2019alimentaci\u00f3 de les dones a partir de la menopausa. Degut a noves prefer\u00e8ncies alimentaries o arrel de dietes i intents per baixar de pes, moltes dones comencen a menjar menys. Aix\u00f2 normalment es reflexa en els sopars, que s\u2019acaben convertint en un iogurt o en una amanida o en un tros de pa. Aquest fet pot empitjorar l\u2019augment de pes i la p\u00e8rdua de massa muscular per una falta de prote\u00efnes i de verdures cuites.<\/p>\n<h3><u>Retenci\u00f3 de l\u00edquids<\/u><\/h3>\n<p>Els <strong>canvis hormonals que es produeixen en la menopausa<\/strong> poden produir retenci\u00f3 de l\u00edquids. Aquest factor no afecta per igual a totes les dones. De la mateixa manera que hi ha dones que retenen l\u00edquids amb la menstruaci\u00f3 i d\u2019altres que no, succeeix igual en aquesta etapa. Els canvis en els nivells d&#8217;estr\u00f2gens afecten el balan\u00e7 h\u00eddric de l&#8217;organisme. Com combatre la retenci\u00f3 de l\u00edquids? Consumint poca sal, potenciant les verdures riques en fibra i antioxidants, bevent una quantitat elevada d&#8217;aigua i realitzant exercici f\u00edsic.<\/p>\n<span class='bctt-click-to-tweet'><span class='bctt-ctt-text'><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2706&#038;text=Durant%20la%20menopausa%2C%20combat%20la%20retenci%C3%B3%20de%20l%C3%ADquids%20consumint%20poca%20sal%2C%20verdures%20riques%20en%20fibra%20i%20antioxidants.%20No%20oblidis%20beure%20molta%20aigua%20i%20fer%20exercici%20f%C3%ADsic.&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank'rel=\"noopener noreferrer\">Durant la menopausa, combat la retenci\u00f3 de l\u00edquids consumint poca sal, verdures riques en fibra i antioxidants. No oblidis beure molta aigua i fer exercici f\u00edsic. <\/a><\/span><a href='https:\/\/x.com\/intent\/tweet?url=https%3A%2F%2Fjuliafarre.es%2Fca%2F%3Fp%3D2706&#038;text=Durant%20la%20menopausa%2C%20combat%20la%20retenci%C3%B3%20de%20l%C3%ADquids%20consumint%20poca%20sal%2C%20verdures%20riques%20en%20fibra%20i%20antioxidants.%20No%20oblidis%20beure%20molta%20aigua%20i%20fer%20exercici%20f%C3%ADsic.&#038;via=Julia_farre&#038;related=Julia_farre' target='_blank' class='bctt-ctt-btn'rel=\"noopener noreferrer\">Compartir en X<\/a><\/span>\n<h2 style=\"text-align: center;\"><u>Men\u00fa setmanal per la menopausa<\/u><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2735\" src=\"https:\/\/juliafarre.es\/wp-content\/uploads\/2018\/02\/alimentacion-perdida-menstruacion.jpg\" alt=\"men\u00fa para la mujer menop\u00e1usica\" width=\"600\" height=\"325\" srcset=\"https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2018\/02\/alimentacion-perdida-menstruacion.jpg 600w, https:\/\/juliafarre.es\/wp-content\/uploads\/sites\/2\/2018\/02\/alimentacion-perdida-menstruacion-300x163.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n\n<table id=\"tablepress-22\" class=\"tablepress tablepress-id-22 tablepress-responsive\">\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-1\">\n\t<td class=\"column-1\"><\/td><td class=\"column-2\">DINAR<\/td><td class=\"column-3\">SOPAR<\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td class=\"column-1\">Dilluns<\/td><td class=\"column-2\">Ous al plat amb tom\u00e0quet, ceba, xampinyons. Pa integral.<\/td><td class=\"column-3\">Amanida d\u2019espinacs i r\u00facula amb sardines de llauna i cigrons.<\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\">Dimarts<\/td><td class=\"column-2\">Quinoa amb verdures i tofu.<\/td><td class=\"column-3\">Pur\u00e9 de carabassa i moniato. Llobarro a la planxa.<\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td class=\"column-1\">Dimecres<\/td><td class=\"column-2\">Amanida d\u2019enciam, magrana i cogombre. Pollastre al forn amb 1 patata petita.<\/td><td class=\"column-3\">Ou remenat amb bolets shitake i esp\u00e0rrecs verds. Pa. <\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\">Dijous<\/td><td class=\"column-2\">Milfulles d\u2019alberg\u00ednia i carn picada de vedella. Arr\u00f2s bullit com a guarnici\u00f3.<\/td><td class=\"column-3\">End\u00edvies a la planxa amb escalivada. Torrades integrals amb formatge fresc. <\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\">Divendres<\/td><td class=\"column-2\">Llenties vegetarianes. Amanida verda.<\/td><td class=\"column-3\">Truita de carabass\u00f3. Pa.<\/td>\n<\/tr>\n<tr class=\"row-7\">\n\t<td class=\"column-1\">Dissabte<\/td><td class=\"column-2\">Bledes amb patata.<br \/>\nOrada al forn con ceba<br \/>\n<\/td><td class=\"column-3\">Amanida d\u2019enciam, pastanaga, tom\u00e0quet i monetes blanques amb bacall\u00e0 dessalat i ou dur.<\/td>\n<\/tr>\n<tr class=\"row-8\">\n\t<td class=\"column-1\">Diumenge<\/td><td class=\"column-2\">Amanida de tom\u00e0quet i alvocat. Clo\u00efsses a la marinera. <\/td><td class=\"column-3\">Sopa de fideus amb pollastre i verdures.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-22 from cache -->\n<p>Si necessites una <strong>dieta personalitzada<\/strong> estar\u00e9 encantada de poder ajudar-te en la meva consulta de <a href=\"https:\/\/www.juliafarre.es\/ca\/\">dietista a Barcelona<\/a> o mitjan\u00e7ant el meu servei de <a href=\"https:\/\/juliafarre.es\/dietas-online\/\">nutricionista online<\/a>.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Quan les dones deixen de tenir la menstruaci\u00f3 de manera definitiva es produeixen molts canvis derivats d\u2019aquesta nova situaci\u00f3 hormonal. Moltes les de conseq\u00fc\u00e8ncies d\u2019aquest canvi tenen repercussions a nivell nutricional, per aix\u00f2 vull parlar de la dieta a seguir durant la menopausa. Estat an\u00edmic i insomni durant la menopausa Es com\u00fa patir malestar an\u00edmic [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-2706","post","type-post","status-publish","format-standard","has-post-thumbnail","category-alimentacio-equilibrada","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dieta per a la menopausa: Alimentaci\u00f3 i exemple de men\u00fa | J\u00falia Farr\u00e9<\/title>\n<meta name=\"description\" content=\"En aquest article et dono consells per seguir una dieta per a la menopausa adequada que et permeti minimitzar el s\u00edmptomes controlant el teu pes. 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