{"id":1116,"date":"2023-01-29T14:04:08","date_gmt":"2023-01-29T14:04:08","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1116"},"modified":"2023-01-29T14:09:24","modified_gmt":"2023-01-29T14:09:24","slug":"dobre-starnutie-3-zakladne-piliere","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/sk\/dobre-starnutie-3-zakladne-piliere\/","title":{"rendered":"Dobr\u00e9 starnutie: 3 z\u00e1kladn\u00e9 piliere"},"content":{"rendered":"<p>Vlastne, aby ste mohli <strong>starn\u00fa\u0165 dobre<\/strong>, je nevyhnutn\u00e9 vies\u0165 akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, ktor\u00fd poskytuje dobr\u00fa kvalitu \u017eivota.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1117\" src=\"http:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/01\/Envelhecer-bem-3-pilares-fundamentais.jpg\" alt=\"\" width=\"567\" height=\"384\" srcset=\"https:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/01\/Envelhecer-bem-3-pilares-fundamentais.jpg 567w, https:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/01\/Envelhecer-bem-3-pilares-fundamentais-300x203.jpg 300w\" sizes=\"auto, (max-width: 567px) 100vw, 567px\" \/><\/p>\n<h2>3 z\u00e1kladn\u00e9 piliere pre dobr\u00e9 starnutie<\/h2>\n<h3>Fyzick\u00e1 aktivita<\/h3>\n<p>Fyzick\u00e1 aktivita m\u00e1 k Font\u00e1ne mladosti najbli\u017e\u0161ie! V skuto\u010dnosti fyzick\u00e1 aktivita zni\u017euje riziko, \u017ee v\u00e1s postihne viacero chor\u00f4b: cukrovka, rakovina, Alzheimerova choroba, kardiovaskul\u00e1rne choroby, osteopor\u00f3za a depresia.<\/p>\n<p>Okrem toho udr\u017eiava zdrav\u00e9 kosti, pom\u00e1ha udr\u017eiava\u0165 vitalitu a nez\u00e1vislos\u0165 do vysok\u00e9ho veku, zlep\u0161uje n\u00e1ladu a du\u0161evn\u00e9 fungovanie.<\/p>\n<p>Fyzick\u00e1 aktivita je tak\u00e1 prospe\u0161n\u00e1, \u017ee m\u00f4\u017ee do ur\u010ditej miery p\u00f4sobi\u0165 proti negat\u00edvnym \u00fa\u010dinkom niektor\u00fdch rizikov\u00fdch faktorov kardiovaskul\u00e1rnych por\u00fach, ako je vysok\u00fd cholesterol alebo hypertenzia.<\/p>\n<p>Na druhej strane, sedav\u00fd sp\u00f4sob \u017eivota zvy\u0161uje riziko ochorenia, ako to odhalil v\u00fdskum uskuto\u010dnen\u00fd s 50 000 zdravotn\u00fdmi sestrami po\u010das \u0161iestich rokov: \u010d\u00edm viac hod\u00edn denne t\u00edto \u013eudia str\u00e1via pozeran\u00edm telev\u00edzie, t\u00fdm vy\u0161\u0161ia je frekvencia cukrovky 2. typu.<\/p>\n<h3>Jedlo<\/h3>\n<p>Pod\u013ea Harvardskej univerzity m\u00f4\u017ee spr\u00e1vna v\u00fd\u017eiva pom\u00f4c\u0165 predch\u00e1dza\u0165 chorob\u00e1m, ktor\u00e9 ovplyv\u0148uj\u00fa starnutie, vr\u00e1tane rakoviny, kardiovaskul\u00e1rnych ochoren\u00ed, vysok\u00e9ho krvn\u00e9ho tlaku a dokonca aj \u0161ed\u00e9ho z\u00e1kalu.<\/p>\n<p>Potraviny s obsahom vitam\u00ednov A, B6, B12, C a E, v\u0161etky antioxidanty, s\u00fa obzvl\u00e1\u0161\u0165 zauj\u00edmav\u00e9, a to ako pre zn\u00ed\u017eenie rizika chronick\u00fdch ochoren\u00ed, tak aj pre ochranu a v\u00fd\u017eivu mozgov\u00fdch buniek, \u010d\u00edm pom\u00e1haj\u00fa spomali\u0165 \u00fapadok kognit\u00edvnych funkci\u00ed.<\/p>\n<p>Zd\u00e1 sa, \u017ee na strane doplnkov prevl\u00e1daj\u00fa multivitam\u00edny. Niektor\u00e9 \u010fal\u0161ie m\u00f4\u017eu by\u0165 odpor\u00fa\u010dan\u00e9, ako napr\u00edklad omega-3, ak nejete dostatok mastn\u00fdch r\u00fdb. V\u0161etko ostatn\u00e9 je najlep\u0161ie poradi\u0165 sa s odborn\u00edkom na v\u00fd\u017eivu alebo lek\u00e1rom.<\/p>\n<p>Z\u00e1kladn\u00e9 ciele:<\/p>\n<ul>\n<li>Denne skonzumujte 5 a\u017e 10 porci\u00ed ovocia a zeleniny.<\/li>\n<li>Jedzte cel\u00e9 zrn\u00e1 ka\u017ed\u00fd de\u0148.<\/li>\n<li>Obmedzte konzum\u00e1ciu \u010derven\u00e9ho m\u00e4sa a in\u00fdch zdrojov nas\u00fdten\u00fdch tukov.<\/li>\n<li>Obmedzte sladk\u00e9 jedl\u00e1.<\/li>\n<li>Vezmite si denn\u00fa d\u00e1vku multivitam\u00ednov.<\/li>\n<li>Nekonzumujte viac kal\u00f3ri\u00ed, ako miniete na fyzick\u00fa aktivitu<\/li>\n<\/ul>\n<h3>Ovl\u00e1dajte em\u00f3cie<\/h3>\n<p>Myse\u013e a em\u00f3cie musia by\u0165 bran\u00e9 do \u00favahy ako priorita <strong>starn\u00fa\u0165 dobre<\/strong>. Mo\u017eno je to cel\u00fd n\u00e1\u0161 sp\u00f4sob \u017eivota, ktor\u00fd treba zlep\u0161i\u0165, dokonca zmeni\u0165.<\/p>\n<p>Vo vedeckej komunite neexistuje konsenzus o presnom vplyve stresu na starnutie, \u010diasto\u010dne preto, \u017ee je \u0165a\u017ek\u00e9 ho definova\u0165. Nikto nereaguje s rovnakou intenzitou na tvrd\u00e9 \u00fadery alebo tlak.<\/p>\n<p>\u00dadaje v\u0161ak potvrdzuj\u00fa, \u017ee vysok\u00e1 \u00farove\u0148 stresu zvy\u0161uje po\u0161kodenie vo\u013en\u00fdmi radik\u00e1lmi, \u010do ur\u00fdch\u013euje starnutie.<\/p>\n<p>M\u00f4\u017ee tie\u017e oslabi\u0165 imunitn\u00fd syst\u00e9m, napadn\u00fa\u0165 kognit\u00edvne funkcie, zv\u00fd\u0161i\u0165 n\u00e1chylnos\u0165 na niektor\u00e9 z\u00e1va\u017en\u00e9 ochorenia \u2013 kardiovaskul\u00e1rne a neurodegenerat\u00edvne ochorenia, cukrovku 2. typu a rakovinu \u2013 a ur\u00fdchli\u0165 ich v\u00fdvoj.<\/p>\n<p>Hovor\u00ed sa, \u017ee sp\u00e1nok je \u201eprirodzen\u00fd mechanizmus omladzovania\u201c. Biologick\u00e9 syst\u00e9my ka\u017ed\u00fa noc odpo\u010d\u00edvaj\u00fa a opravuj\u00fa sa. V strat\u00e9gii, ako sa vyhn\u00fa\u0165 pred\u010dasn\u00e9mu starnutiu, sa odpor\u00fa\u010da spa\u0165 aspo\u0148 sedem hod\u00edn v noci (ale nie viac ako dev\u00e4\u0165!).<\/p>\n<p>Chceli by ste sa dozvedie\u0165 viac o tom, ako <strong>vek dobre? <\/strong>Tak ur\u010dite sledujte aj ostatn\u00e9 \u010dl\u00e1nky na blogu, m\u00e1m pre v\u00e1s mno\u017estvo \u010fal\u0161\u00edch noviniek!<\/p>","protected":false},"excerpt":{"rendered":"<p>V skuto\u010dnosti je pre dobr\u00e9 starnutie nevyhnutn\u00e9 ma\u0165 akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl, ktor\u00fd poskytuje dobr\u00fa kvalitu \u017eivota. 3 z\u00e1kladn\u00e9 piliere pre dobr\u00e9 starnutie Fyzick\u00e1 aktivita Fyzick\u00e1 aktivita je najbli\u017e\u0161ie k Prameni mladosti! V skuto\u010dnosti fyzick\u00e1 aktivita zni\u017euje riziko ovplyvnenia [\u2026]<\/p>","protected":false},"author":1,"featured_media":1117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1116","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-receitas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/posts\/1116","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/comments?post=1116"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/posts\/1116\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/media\/1117"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/media?parent=1116"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/categories?post=1116"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/sk\/wp-json\/wp\/v2\/tags?post=1116"}],"curies":[{"name":"pracovn\u00fd list","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}