{"id":1711,"date":"2019-10-07T17:51:42","date_gmt":"2019-10-07T16:51:42","guid":{"rendered":"https:\/\/www.healthy-heart.org\/pastrati-va-inima-sanatoasa\/preluati-controlul-asupra-stilului-dvs-de-viata\/"},"modified":"2024-12-10T12:24:05","modified_gmt":"2024-12-10T12:24:05","slug":"preluati-controlul-asupra-stilului-dvs-de-viata","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/ro\/pastrati-va-inima-sanatoasa\/preluati-controlul-asupra-stilului-dvs-de-viata\/","title":{"rendered":"Prelua\u021bi controlul asupra stilului dvs. de via\u021b\u0103"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-682 alignright\" src=\"https:\/\/cdn-endpoint-prev.azureedge.net\/healthy-heart\/2019\/07\/iStock-475709316-350x264.jpg\" alt=\"\" width=\"350\" height=\"264\"><\/p>\n<p>Un stil de via\u021b\u0103 s\u0103n\u0103tos, benefic pentru inim\u0103, \u00eenseamn\u0103 s\u0103 nu fumezi, s\u0103 fii activ fizic, s\u0103 ai o diet\u0103 echilibrat\u0103, s\u0103 moderezi consumul de alcool, s\u0103 \u00ee\u021bi controlezi greutatea corporal\u0103 \u0219i s\u0103 evi\u021bi stresul. Citi\u021bi mai departe despre cum s\u0103 integra\u021bi comportamente s\u0103n\u0103toase \u00een via\u021ba de zi cu zi.<\/p>\n<h3>Fumatul<\/h3>\n<ul>\n<li>Renun\u021barea la fumat este cel mai rentabil mod prin care s\u0103 preveni\u021bi bolile cardiovasculare.<\/li>\n<li>Renun\u021barea la fumat func\u021bioneaz\u0103 cel mai bine atunci c\u00e2nd include sfaturi de la un profesionist din domeniul s\u0103n\u0103t\u0103\u021bii, la care se adaug\u0103 terapia de substitu\u021bie a nicotinei \u0219i asisten\u021b\u0103 ulterioar\u0103.<\/li>\n<li>\u021aig\u0103rile electronice (e-cigarettes) ar trebui restric\u021bionate, la fel ca \u021big\u0103rile.<\/li>\n<li>Evita\u021bi expunerea la tutun sub orice form\u0103, inclusiv prin fumatul pasiv, care poate d\u0103una nefum\u0103torilor.<\/li>\n<li>Consulta\u021bi \u0219i capitolul privind <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/smoking\/\">fumatul<\/a>.<\/li>\n<\/ul>\n<h3>Comportamentul sedentar \u0219i activitatea fizic\u0103<\/h3>\n<ul>\n<li>Activitatea fizic\u0103 regulat\u0103 este un element esen\u021bial al prevenirii \u0219i reduce riscul de deces cauzat de boli cardiovasculare \u0219i multe alte cauze.<\/li>\n<li>Activitatea fizic\u0103 spore\u0219te capacitatea fizic\u0103 \u0219i \u00eembun\u0103t\u0103\u021be\u0219te s\u0103n\u0103tatea mintal\u0103.<\/li>\n<li>Alege\u021bi o activitate care v\u0103 place, cum ar fi mersul pe jos, cu bicicleta sau \u00eenotul. A fi activ nu necesit\u0103 mersul la sala de sport. Orice activitate fizic\u0103 \u00een urma c\u0103reia transpira\u021bi este considerat\u0103 benefic\u0103.<\/li>\n<li>Ca s\u0103 v\u0103 cre\u0219te\u021bi motiva\u021bia \u0219i consecven\u021ba, face\u021bi exerci\u021bii fizice \u00eempreun\u0103 cu familia \u0219i prietenii.<\/li>\n<li>Propune\u021bi-v\u0103 cel pu\u021bin 150 de minute pe s\u0103pt\u0103m\u00e2n\u0103 de activitate fizic\u0103 aerobic\u0103 moderat\u0103 (30 de minute, \u00een cinci zile pe s\u0103pt\u0103m\u00e2n\u0103) sau 75 de minute pe s\u0103pt\u0103m\u00e2n\u0103 de activitate fizic\u0103 aerobic\u0103 intens\u0103 (15 minute, \u00een cinci zile pe s\u0103pt\u0103m\u00e2n\u0103) sau o combina\u021bie dintre cele dou\u0103. Activitatea aerobic\u0103 \u00eenseamn\u0103 s\u0103 v\u0103 mi\u0219ca\u021bi suficient \u00eenc\u00e2t s\u0103 transpira\u021bi \u0219i s\u0103 respira\u021bi accelerat.<\/li>\n<li>Pentru beneficii suplimentare, cre\u0219te\u021bi treptat durata exerci\u021biilor aerobice la 300 de minute pe s\u0103pt\u0103m\u00e2n\u0103, dac\u0103 sunt de intensitate moderat\u0103, sau la 150 de minute pe s\u0103pt\u0103m\u00e2n\u0103, dac\u0103 sunt exerci\u021bii fizice intense, sau realiza\u021bi o combina\u021bie echivalent\u0103.<\/li>\n<li>Efectua\u021bi multiple sesiuni de exerci\u021bii fizice, fiecare cu o durat\u0103 de cel pu\u021bin 10 minute, distribuite uniform pe parcursul s\u0103pt\u0103m\u00e2nii, \u00een cel pu\u021bin 4-5 zile pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i, de preferin\u021b\u0103, \u00een fiecare zi.<\/li>\n<li>Dac\u0103 sunte\u021bi inactiv, trebuie s\u0103 \u00eencepe\u021bi cu o activitate fizic\u0103 u\u0219oar\u0103 \u0219i s\u0103 cre\u0219te\u021bi treptat intensitatea.<\/li>\n<li>\u00cen general, dac\u0103 sunte\u021bi s\u0103n\u0103tos \u0219i nu ave\u021bi boli grave, pute\u021bi \u00eencepe s\u0103 face\u021bi exerci\u021bii fizice f\u0103r\u0103 nicio evaluare clinic\u0103 efectuat\u0103 de medic. Dac\u0103 nu sunte\u021bi sigur, cere\u021bi sfatul medicului de familie.<\/li>\n<li>Persoanele inactive, cu multipli factori de risc cardiovascular \u0219i care doresc s\u0103 fac\u0103 exerci\u021bii fizice intense sau s\u0103 practice un sport, ar trebui s\u0103 fac\u0103 mai \u00eent\u00e2i o evaluare clinic\u0103, inclusiv un test de efort.<\/li>\n<li>Consulta\u021bi \u0219i capitolul privind <a href=\"http:\/\/physical%20activity\">activitatea fizic\u0103<\/a>.<\/li>\n<\/ul>\n<h3>Nutri\u021bie<\/h3>\n<ul>\n<li>Alimentele pe care alege\u021bi s\u0103 le consuma\u021bi pot cre\u0219te sau pot reduce riscul de boli cardiovasculare. Limita\u021bi consumul de energie la cantitatea necesar\u0103 pentru a men\u021bine (sau a ajunge la) o greutate s\u0103n\u0103toas\u0103, adic\u0103 un indice de mas\u0103 corporal\u0103 (IMC) peste 20, dar sub 25 kg\/m2.<\/li>\n<li>O diet\u0103 s\u0103n\u0103toas\u0103 este s\u0103rac\u0103 \u00een gr\u0103simi saturate (solide), cu accent pe produse din cereale integrale, legume, fructe \u0219i pe\u0219te. A se vedea tabelul de mai jos pentru mai multe detalii.<\/li>\n<li>Suplimentele alimentare nu sunt de obicei necesare dac\u0103 ave\u021bi o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103, bogat\u0103 \u00een legume \u0219i fructe proaspete.<\/li>\n<li>Consulta\u021bi \u0219i capitolul referitor la o <a href=\"https:\/\/www.healthy-heart.org\/keep-your-heart-healthy\/heart-friendly-diet\/\">diet\u0103 s\u0103n\u0103toas\u0103<\/a>.<\/li>\n<\/ul>\n<h3>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103?<\/h3>\n<ul>\n<li>Gr\u0103simile saturate ar trebui s\u0103 reprezinte mai pu\u021bin de 10 % din consumul total de energie. \u00cenlocuirea gr\u0103similor saturate (sm\u00e2nt\u00e2n\u0103, br\u00e2nz\u0103, unt, alte produse lactate integrale \u0219i carne gras\u0103) cu gr\u0103simi polinesaturate (cum ar fi nuci, semin\u021be de floarea-soarelui, semin\u021be de in sau ulei de in, pe\u0219te, cum ar fi somon, macrou, ton alb \u0219i p\u0103str\u0103v).<\/li>\n<li>Men\u021bine\u021bi la un nivel c\u00e2t mai sc\u0103zut consumul de gr\u0103simi trans. \u00cencerca\u021bi s\u0103 evita\u021bi gr\u0103simile trans artificiale din alimentele procesate (acestea se pot g\u0103si \u00een alimentele de tip fast-food, \u00een cartofii pr\u0103ji\u021bi, \u00een biscui\u021bi, \u00een unele produse gata preparate, cum ar fi pl\u0103cinta cu foi&#8230;) \u0219i asigura\u021bi-v\u0103 c\u0103 gr\u0103simile trans naturale reprezint\u0103 mai pu\u021bin de 1 % din aportul energetic total.<\/li>\n<li>Mai pu\u021bin de 5 g de sare pe zi.<\/li>\n<li>\u00centre 30 \u0219i 45 g de fibre pe zi, de preferin\u021b\u0103 din produse integrale.<\/li>\n<li>Cel pu\u021bin 200 g de fructe pe zi (2-3 por\u021bii).<\/li>\n<li>Cel pu\u021bin 200 g de legume pe zi (2-3 por\u021bii).<\/li>\n<li>Pe\u0219te de 1-2 ori pe s\u0103pt\u0103m\u00e2n\u0103, dintre care unul s\u0103 fie pe\u0219te gras.<\/li>\n<li>30 g de nuci nes\u0103rate pe zi.<\/li>\n<li>B\u0103uturile alcoolice (de preferat, vin ro\u0219u) trebuie limitate la 2 pahare pe zi (20 g\/zi de alcool) \u00een cazul b\u0103rba\u021bilor \u0219i la 1 pahar pe zi (10 g\/zi de alcool) \u00een cazul femeilor.<\/li>\n<li>B\u0103uturile r\u0103coritoare \u00eendulcite cu zah\u0103r \u0219i b\u0103uturile alcoolice trebuie evitate.<\/li>\n<\/ul>\n<h3>Evita\u021bi stresul<\/h3>\n<ul>\n<li>Practica\u021bi hobbyurile dvs. preferate<\/li>\n<li>Orice fel de activitate de relaxare, cum ar fi acceptarea g\u00e2ndurilor \u0219i a emo\u021biilor, yoga, tai-chi, exerci\u021biile de respira\u021bie, medita\u021bia etc. pot ajuta la reducerea nivelului de stres<\/li>\n<li>Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un ciclul s\u0103n\u0103tos de somn regulat<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Un stil de via\u021b\u0103 s\u0103n\u0103tos, benefic pentru inim\u0103, \u00eenseamn\u0103 s\u0103 nu fumezi, s\u0103 fii activ fizic, s\u0103 ai o diet\u0103 echilibrat\u0103, s\u0103 moderezi consumul de alcool, s\u0103 \u00ee\u021bi controlezi greutatea corporal\u0103 \u0219i s\u0103 evi\u021bi stresul. Citi\u021bi mai departe despre cum s\u0103 integra\u021bi comportamente s\u0103n\u0103toase \u00een via\u021ba de zi cu zi. Fumatul Renun\u021barea la fumat este [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":689,"parent":1681,"menu_order":12,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"class_list":["post-1711","page","type-page","status-publish","has-post-thumbnail","hentry","category-pastrati-va-inima-sanatoasa"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prelua\u021bi controlul asupra stilului dvs. de via\u021b\u0103 - Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"Majoritatea bolilor cardiovasculare ar putea fi evitate prin adoptarea unui stil de via\u021b\u0103 s\u0103n\u0103tos, cum ar fi nefumatul, o diet\u0103 echilibrat\u0103, exerci\u021bii fizice \u0219i consumul sc\u0103zut de alcool.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthy-heart.org\/ro\/pastrati-va-inima-sanatoasa\/preluati-controlul-asupra-stilului-dvs-de-viata\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prelua\u021bi controlul asupra stilului dvs. de via\u021b\u0103 - 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