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Oasele puternice \u00eenseamn\u0103 mobilitate \u0219i independen\u021b\u0103 pe termen lung<\/strong>, iar una dintre cele mai simple obiceiuri care pot contribui la acest obiectiv este consumul zilnic de prune uscate. Cercet\u0103ri recente indic\u0103 faptul c\u0103\u00a0doar 5\u20136 prune pe zi<\/strong>\u00a0pot sus\u021bine densitatea osoas\u0103 \u0219i pot tempera procesele inflamatorii, \u00een special la femeile aflate la menopauz\u0103.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Dincolo de reputa\u021bia lor pentru o digestie s\u0103n\u0103toas\u0103, prunele aduc un pachet nutritiv valoros pentru schelet:\u00a0potasiu<\/em>,\u00a0bor<\/em>,\u00a0vitamina K<\/em>\u00a0\u0219i o suit\u0103 de antioxidan\u021bi naturali. Ace\u0219ti compu\u0219i ajut\u0103 la men\u021binerea unui echilibru \u00eentre formarea \u0219i resorb\u021bia osoas\u0103.<\/p>\n\n\n\n <\/p>\n\n\n\n Polifenolii<\/em>\u00a0din prune ac\u021bioneaz\u0103 ca antiinflamatoare naturale, reduc\u00e2nd stresul oxidativ ce afecteaz\u0103 celulele osoase. Prin aceast\u0103 cale, organismul poate limita pierderea mineralelor \u0219i sus\u021bine o structur\u0103 osoas\u0103 mai rezistent\u0103. Efectele devin relevante odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103, c\u00e2nd ritmul de pierdere a masei minerale osoase tinde s\u0103 se accelereze.<\/p>\n\n\n\n <\/p>\n\n\n\n \u00cen studii clinice derulate pe parcursul a 12 luni, participantele care au introdus \u00een meniul zilnic\u00a050\u2013100 g de prune uscate<\/strong>\u00a0(echivalentul a aproximativ\u00a05\u201310 fructe<\/strong>) au \u00eenregistrat valori mai bune ale densit\u0103\u021bii minerale osoase la nivelul \u0219oldului \u0219i coloanei vertebrale, comparativ cu grupurile f\u0103r\u0103 prune. Beneficiul este pus pe seama combina\u021biei de fibre, minerale \u0219i antioxidan\u021bi care\u00a0diminueaz\u0103 inflama\u021bia<\/em>\u00a0\u0219i sprijin\u0103 metabolismul osos.<\/p>\n\n\n\n <\/p>\n\n\n\n Pentru majoritatea adul\u021bilor, o por\u021bie mic\u0103 este suficient\u0103:\u00a05\u20136 prune\/zi<\/strong>. Le po\u021bi ad\u0103uga \u00een cerealele de diminea\u021b\u0103, \u00een smoothie-uri, \u00een iaurt sau le po\u021bi consuma ca gustare \u00eentre mese. Dac\u0103 vrei o abordare mai ampl\u0103, asociaz\u0103-le cu alimente prietenoase cu oasele: lactate \u0219i verde\u021buri bogate \u00een calciu, dar \u0219i pe\u0219te gras \u2013 surs\u0103 valoroas\u0103 de\u00a0vitamina D<\/em>.<\/p>\n\n\n\n <\/p>\n\n\n\n Nutri\u021bia nu ac\u021bioneaz\u0103 singur\u0103. Exerci\u021biile care folosesc greutatea corpului \u2013 mers alert, dans, urcat sc\u0103ri \u2013 completeaz\u0103 perfect efectele unei alimenta\u021bii care include\u00a0magneziu<\/em>\u00a0\u0219i\u00a0potasiu<\/em>. \u00cempreun\u0103, aceste obiceiuri pot sus\u021bine rezilien\u021ba osoas\u0103 pe termen lung.<\/p>\n\n\n\n <\/p>\n\n\n\n Modera\u021bia r\u0103m\u00e2ne important\u0103. Prunele con\u021bin zaharuri naturale, a\u0219a c\u0103 persoanele cu\u00a0diabet<\/em>\u00a0sau cu sensibilit\u0103\u021bi digestive ar trebui s\u0103 fie atente la por\u021bii. Datele arat\u0103 c\u0103\u00a0p\u00e2n\u0103 la 100 g\/zi<\/strong>\u00a0sunt, \u00een general, bine tolerate. Dac\u0103 e\u0219ti la \u00eenceput, po\u021bi cre\u0219te cantitatea treptat, observ\u00e2nd cum reac\u021bioneaz\u0103 organismul.<\/p>\n\n\n\n <\/p>\n\n\n\n Un obiectiv u\u0219or de re\u021binut: \u201e5\u20136 prune pe zi\u201d \u2013 simplu, accesibil \u0219i util pentru s\u0103n\u0103tatea oaselor.<\/p>\n\n\n\n <\/p>\n<\/blockquote>\n\n\n\n Pentru un plus de savoare la micul dejun: amestec\u0103 iaurt grecesc cu prune tocate, o m\u00e2n\u0103 de nuci \u0219i un praf de scor\u021bi\u0219oar\u0103; se potrive\u0219te \u0219i dup\u0103 antrenament, c\u00e2nd ai nevoie de o gustare rapid\u0103 \u0219i hr\u0103nitoare.<\/p>\n","protected":false},"excerpt":{"rendered":" Oasele puternice \u00eenseamn\u0103 mobilitate \u0219i independen\u021b\u0103 pe termen lung, iar una dintre cele mai simple obiceiuri care pot contribui la acest obiectiv este consumul zilnic<\/p>\n","protected":false},"author":1,"featured_media":44268,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/calatorinromania.com\/index.php?rest_route=\/wp\/v2\/posts\/44639"}],"collection":[{"href":"https:\/\/calatorinromania.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/calatorinromania.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/calatorinromania.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/calatorinromania.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=44639"}],"version-history":[{"count":1,"href":"https:\/\/calatorinromania.com\/index.php?rest_route=\/wp\/v2\/posts\/44639\/revisions"}],"predecessor-version":[{"id":44640,"href":"https:\/\/calatorinromania.com\/index.php?rest_route=\/wp\/v2\/posts\/44639\/revisions\/44640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/calatorinromania.com\/index.php?rest_route=\/wp\/v2\/media\/44268"}],"wp:attachment":[{"href":"https:\/\/calatorinromania.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=44639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/calatorinromania.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=44639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/calatorinromania.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=44639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}De ce prunele sus\u021bin oasele<\/h2>\n\n\n\n
Cum le incluzi \u00een meniul zilnic \u0219i la ce s\u0103 fii atent<\/h2>\n\n\n\n
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