{"id":26909,"date":"2023-06-09T10:36:39","date_gmt":"2023-06-09T07:36:39","guid":{"rendered":"https:\/\/vegis.ro\/blog\/?p=26909"},"modified":"2023-06-12T10:52:01","modified_gmt":"2023-06-12T07:52:01","slug":"cata-apa-ar-trebui-sa-bei-in-fiecare-zi","status":"publish","type":"post","link":"https:\/\/vegis.ro\/blog\/cata-apa-ar-trebui-sa-bei-in-fiecare-zi\/","title":{"rendered":"C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi?"},"content":{"rendered":"\n

\u201cC\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi?\u201d \u00cen calitate de nutri\u021bionist, aceasta una dintre cele mai frecvente \u00eentreb\u0103ri cu care m\u0103 confrunt. R\u0103spunsul la aceast\u0103 \u00eentrebare nu este at\u00e2t de simplu pe c\u00e2t ar putea p\u0103rea la prima vedere, deoarece necesitatea de hidratare variaz\u0103 \u00een func\u021bie de mul\u021bi factori, inclusiv v\u00e2rst\u0103, sex, greutate, nivel de activitate fizic\u0103 \u0219i stare de s\u0103n\u0103tate. Cu toate acestea, exist\u0103 c\u00e2teva recomand\u0103ri generale care pot fi urm\u0103rite.<\/p>\n\n\n\n

Necesitatea de hidratare<\/h2>\n\n\n\n

Este incontestabil c\u0103 apa joac\u0103 un rol esen\u021bial \u00een s\u0103n\u0103tatea \u0219i buna func\u021bionare a organismului nostru. \u00cendepline\u0219te o serie de func\u021bii critice, inclusiv reglarea temperaturii corporale, transportul nutrien\u021bilor c\u0103tre celule, eliminarea de\u0219eurilor \u0219i toxinelor din organism, hidratarea pielii \u0219i men\u021binerea func\u021bion\u0103rii corecte a sistemului digestiv \u0219i al celui cardiovascular.<\/p>\n\n\n

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

Recomand\u0103ri generale<\/h2>\n\n\n\n

Cea mai cunoscut\u0103 recomandare general\u0103 este cea de a bea 8 pahare de ap\u0103 pe zi, fiecare pahar av\u00e2nd \u00een jur de 240 ml. Astfel, ar rezulta un total de aproximativ 2 litri de ap\u0103 pe zi. Cu toate acestea, aceasta este o orientare general\u0103 \u0219i nu \u021bine cont de toate variabilele individuale men\u021bionate mai sus.<\/p>\n\n\n\n

Institutul de Medicin\u0103 al SUA sugereaz\u0103 o cantitate total\u0103 de ap\u0103 (inclusiv toate b\u0103uturile \u0219i alimentele) de 3.7 litri (aproximativ 13 pahare) pentru b\u0103rba\u021bi \u0219i 2.7 litri (aproximativ 9 pahare) pentru femei pe zi. Acest lucru include toate lichidele consumate (ciorbe, legume, fructe etc), nu doar apa.<\/p>\n\n\n\n

Factori individuali<\/strong><\/h2>\n\n\n\n

Factorii individuali sunt deosebit de importan\u021bi atunci c\u00e2nd se consider\u0103 necesarul zilnic de ap\u0103.\u00a0<\/p>\n\n\n\n

    \n
  • Nivelul de activitate fizic\u0103<\/strong>: Persoanele care fac mult exerci\u021biu sau muncesc \u00een condi\u021bii de c\u0103ldur\u0103 \u0219i umiditate pot avea nevoie de mai mult\u0103 ap\u0103 pentru a \u00eenlocui lichidele pierdute prin transpira\u021bie.<\/li>\n<\/ul>\n\n\n
    \n
    \"C\u00e2t\u0103<\/figure><\/div>\n\n\n
      \n
    • Starea de s\u0103n\u0103tate<\/strong>: Anumite afec\u021biuni, cum ar fi diabetul sau bolile de rinichi, pot determina necesitatea consum\u0103rii unei cantit\u0103\u021bi\u00a0 mai mari de ap\u0103. De asemenea, \u00een cazul unor boli ce se manifest\u0103 \u0219i prin febr\u0103, v\u0103rs\u0103turi sau diaree, organismul pierde mai multe lichide dec\u00e2t \u00een mod normal, deci necesarul de hidratare cre\u0219te.<\/li>\n<\/ul>\n\n\n\n
        \n
      • Sarcina \u0219i al\u0103ptarea<\/strong>: Femeile care sunt \u00eens\u0103rcinate sau care al\u0103pteaz\u0103 au nevoie de mai mult\u0103 ap\u0103 pentru a r\u0103m\u00e2ne hidratate \u0219i pentru a asigura hidratarea bebelu\u0219ului.<\/li>\n<\/ul>\n\n\n\n

        Semne de deshidratare<\/strong><\/strong><\/h2>\n\n\n
        \n
        \"C\u00e2t\u0103<\/figure><\/div>\n\n\n

        Este important s\u0103 fim aten\u021bi la semnele de deshidratare, care pot include urin\u0103 foarte \u00eenchis\u0103 la culoare, oboseal\u0103, confuzie, ame\u021beli, senza\u021bie de sete excesiv\u0103 \u0219i lipsa de urin\u0103. \u00cen aceste cazuri, trebuie s\u0103 cre\u0219tem aportul de lichide.<\/p>\n\n\n\n

        Calculul aportului de ap\u0103 \u00een func\u021bie de greutatea corporal\u0103<\/strong><\/strong><\/strong><\/h2>\n\n\n\n

        Aceasta este o alt\u0103 metod\u0103 popular\u0103 de a estima c\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi. Formula este relativ simpl\u0103 \u0219i poate fi adaptat\u0103 \u00een func\u021bie de nivelul t\u0103u de activitate fizic\u0103.<\/p>\n\n\n\n

        Pasul 1<\/em>: <\/strong>C\u00e2nt\u0103re\u0219te-te pentru a-\u021bi stabili greutatea \u00een kilograme.<\/p>\n\n\n\n

        Pasul 2:<\/strong><\/em> \u00cenmul\u021be\u0219te greutatea \u00een kilograme cu 30 ml (dac\u0103 e\u0219ti sedentar) sau 40 ml (dac\u0103 e\u0219ti activ). Aceasta este cantitatea de ap\u0103 minim\u0103 pe care ar trebui s\u0103 o bei \u00een fiecare zi.<\/p>\n\n\n\n

        De exemplu, dac\u0103 o persoan\u0103 c\u00e2nt\u0103re\u0219te 70 kg \u0219i are un stil de via\u021b\u0103 sedentar, ar trebui s\u0103 consume minimum 2.1 litri (70 kg x 30 ml) de ap\u0103 pe zi. Dac\u0103 aceea\u0219i persoan\u0103 face exerci\u021bii fizice \u00een mod regulat, necesarul s\u0103u zilnic de ap\u0103 cre\u0219te la 2.8 litri (70 kg x 40 ml).<\/p>\n\n\n

        \n
        \"C\u00e2t\u0103<\/figure><\/div>\n\n\n

        Este important de re\u021binut c\u0103 aceste valori sunt estim\u0103ri \u0219i necesarul de ap\u0103 poate varia \u00een func\u021bie de o serie de factori, inclusiv temperatura ambiental\u0103, umiditatea, altitudinea \u0219i starea de s\u0103n\u0103tate a individului.<\/p>\n\n\n\n

        Un nutri\u021bionist sau un medic poate ajuta la determinarea necesarului exact de ap\u0103 pentru fiecare persoan\u0103, \u00een func\u021bie de situa\u021bia sa specific\u0103. \u00cen plus, nu uita\u021bi c\u0103 semnele corpului dumneavoastr\u0103, cum ar fi setea \u0219i culoarea urinei, sunt, de asemenea, indicatori importan\u021bi ai nivelului dumneavoastr\u0103 de hidratare.<\/p>\n\n\n\n

        \u00cen concluzie, necesitatea de ap\u0103 este individual\u0103 \u0219i se modific\u0103 \u00een func\u021bie de mul\u021bi factori. \u00cen general, este o idee bun\u0103 s\u0103 be\u021bi suficient\u0103 ap\u0103 \u00eenc\u00e2t s\u0103 nu sim\u021bi\u021bi sete \u0219i s\u0103 ave\u021bi o urin\u0103 de culoare deschis\u0103. Nu uita\u021bi c\u0103 alimentele bogate \u00een ap\u0103, cum ar fi fructele \u0219i legumele, contribuie la aportul zilnic de lichide. \u00cen cele din urm\u0103, \u00een cazul \u00een care ave\u021bi anumite afec\u021biuni medicale sau un nivel ridicat de activitate fizic\u0103, consulta\u021bi-v\u0103 cu medicul sau cu un nutri\u021bionist pentru a determina cea mai bun\u0103 strategie de hidratare pentru dumneavoastr\u0103.<\/p>\n","protected":false},"excerpt":{"rendered":"

        \u201cC\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi?\u201d \u00cen calitate de nutri\u021bionist, aceasta una dintre cele mai frecvente \u00eentreb\u0103ri cu care m\u0103 confrunt. R\u0103spunsul la aceast\u0103 \u00eentrebare nu este at\u00e2t de simplu pe c\u00e2t ar putea p\u0103rea la prima vedere, deoarece necesitatea de hidratare variaz\u0103 \u00een func\u021bie de mul\u021bi factori, inclusiv v\u00e2rst\u0103, sex, greutate, nivel de activitate fizic\u0103 \u0219i stare de s\u0103n\u0103tate. Cu toate acestea, exist\u0103 c\u00e2teva recomand\u0103ri generale care pot fi urm\u0103rite. Necesitatea de hidratare Este incontestabil c\u0103 apa joac\u0103 un rol esen\u021bial \u00een s\u0103n\u0103tatea \u0219i buna func\u021bionare a organismului nostru. \u00cendepline\u0219te o serie de func\u021bii critice, inclusiv reglarea temperaturii corporale, transportul nutrien\u021bilor c\u0103tre celule, eliminarea de\u0219eurilor \u0219i toxinelor din organism, hidratarea pielii \u0219i men\u021binerea func\u021bion\u0103rii corecte a sistemului digestiv \u0219i al celui cardiovascular. Recomand\u0103ri generale Cea mai cunoscut\u0103 recomandare general\u0103 este cea […]<\/p>\n","protected":false},"author":21,"featured_media":26910,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","footnotes":""},"categories":[95],"tags":[],"class_list":["post-26909","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stiati-ca"],"acf":[],"yoast_head":"\nC\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi? - Vegis<\/title>\n<meta name=\"description\" content=\"Descopera mai multe despre \u279c C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi? \u2705\u27a4Citeste articolul complet pe vegis.ro\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vegis.ro\/blog\/cata-apa-ar-trebui-sa-bei-in-fiecare-zi\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi?\" \/>\n<meta property=\"og:description\" content=\"Descopera mai multe despre \u279c C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 bei \u00een fiecare zi? \u2705\u27a4Citeste articolul complet pe vegis.ro\" \/>\n<meta property=\"og:url\" content=\"https:\/\/vegis.ro\/blog\/cata-apa-ar-trebui-sa-bei-in-fiecare-zi\/\" \/>\n<meta property=\"og:site_name\" content=\"Natura la tine acas\u0103\" \/>\n<meta property=\"article:published_time\" content=\"2023-06-09T07:36:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-12T07:52:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2023\/06\/Banner-principal-articol-40-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nutritionist th. 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