{"id":11292,"date":"2024-04-16T10:05:10","date_gmt":"2024-04-16T08:05:10","guid":{"rendered":"https:\/\/leitelarsa.es\/?p=11292"},"modified":"2024-04-16T10:10:44","modified_gmt":"2024-04-16T08:10:44","slug":"lacteos-e-menopausa","status":"publish","type":"post","link":"https:\/\/leitelarsa.es\/gl\/blog\/lacteos-e-menopausa","title":{"rendered":"L\u00e1cteos e menopausa"},"content":{"rendered":"<p><span data-contrast=\"auto\">Manter unha correcta alimentaci\u00f3n \u00e9 esencial para gozar dun bo estado de sa\u00fade en todas as etapas da vida. Con todo, durante a menopausa e as etapas anteriores e posteriores \u00e1 mesma, as necesidades nutricionais adquiren unha importancia crucial. Esta etapa caracter\u00edzase principalmente polo cesamento da menstruaci\u00f3n por m\u00e1is de 12 meses e reflicte unha diminuci\u00f3n na produci\u00f3n hormonal ov\u00e1rica (estr\u00f3xenos e proxesterona), culminando na perda da capacidade reprodutiva e por tanto da fertilidade. Segundo a Organizaci\u00f3n\u00a0 Mundial da Sa\u00fade (OMS), a maior\u00eda das mulleres experimentan a menopausa entre os 45 e os 55 anos.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u00c9 importante comprender que a menopausa non constit\u00fae unha enfermidade, sen\u00f3n un per\u00edodo de cambios no que as medidas preventivas poden mellorar significativamente a calidade de vida.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h2 aria-level=\"2\"><b><span data-contrast=\"auto\">Menopausa e osteoporose<\/span><\/b><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:160,&quot;335559739&quot;:80,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">A osteoporose \u00e9 unha enfermidade \u00f3sea caracterizada por unha <\/span><b><span data-contrast=\"auto\">diminuci\u00f3n na densidade mineral \u00f3sea<\/span><\/b><span data-contrast=\"auto\"> e unha deterioraci\u00f3n do tecido \u00f3seo, o que aumenta o risco de fracturas. O estr\u00f3xeno \u00e9 unha hormona sexual feminina que xoga un papel fundamental na sa\u00fade \u00f3sea, xa que axuda a regular o equilibrio entre a formaci\u00f3n e a degradaci\u00f3n \u00f3sea, estimulando a actividade dos osteoblastos (c\u00e9lulas encargadas de formar \u00f3so novo) e suprimindo a actividade dos osteoclastos (c\u00e9lulas que descompo\u00f1en o \u00f3so).\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Con todo, durante a menopausa<\/span><b><span data-contrast=\"auto\">, red\u00facese drasticamente a produci\u00f3n de estr\u00f3xeno<\/span><\/b><span data-contrast=\"auto\"> nos ovarios, o que resulta nunha perda neta de masa \u00f3sea e unha maior fraxilidade \u00f3sea, co consecuente aumento do risco de osteoporose e fracturas. Nesta etapa \u00e9 fundamental unha <\/span><b><span data-contrast=\"auto\">adecuada inxesta de calcio e vitamina D<\/span><\/b><span data-contrast=\"auto\"> para o mantemento dos \u00f3sos en condici\u00f3ns normais, o que pode reducir o risco de padecer osteoporose. As recomendaci\u00f3ns de inxesta de calcio nesta etapa sit\u00faanse nos <\/span><b><span data-contrast=\"auto\">1200 mg\/d\u00eda<\/span><\/b><span data-contrast=\"auto\">, 200 mg m\u00e1is ao d\u00eda respecto a a recomendaci\u00f3n xeral para un adulto san.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">O calcio presente nos l\u00e1cteos como o leite, o iogur, ou o queixo ten unha alta biodisponibilidade, o que significa que se absorbe en maior medida que o calcio presente noutros alimentos. Por isto, as recomendaci\u00f3ns de l\u00e1cteos nesta etapa apuntan a: <\/span><b><span data-contrast=\"auto\">3-4 raci\u00f3ns\/d\u00eda.<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h2><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><b><span data-contrast=\"auto\">S\u00edndrome metab\u00f3lico e sa\u00fade cardiovascular<\/span><\/b><span data-ccp-props=\"{&quot;134245418&quot;:true,&quot;134245529&quot;:true,&quot;201341983&quot;:0,&quot;335559738&quot;:160,&quot;335559739&quot;:80,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h2>\n<p><span data-contrast=\"auto\">Os estr\u00f3xenos exercen un papel protector fronte a diversas enfermidades. Con todo, tras a menopausa, debido \u00e1 baixada na produci\u00f3n de estr\u00f3xenos e o cambio na composici\u00f3n corporal pola diminuci\u00f3n da taxa metab\u00f3lica basal, este per\u00edodo est\u00e1 relacionado cun risco aumentado de padecer obesidade central, resistencia \u00e1 inulina, s\u00edndrome metab\u00f3lico e enfermidades cardiovasculares.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Ademais, os l\u00e1cteos son fonte de prote\u00ednas de alto valor biol\u00f3xico, que conte\u00f1en todos os amino\u00e1cidos esenciais necesarios para a s\u00edntese de prote\u00ednas musculares. A perda de masa muscular e forza que ocorre co avellentamento, co\u00f1ecida como sarcopenia, pode ser un problema particularmente relevante durante a menopausa nas mulleres. Este proceso pode estar relacionado con varios factores, inclu\u00eddos os cambios hormonais, a reduci\u00f3n da actividade f\u00edsica e a inxesta diet\u00e9tica inadecuada. Neste contexto, os l\u00e1cteos poden desempe\u00f1ar un papel importante na prevenci\u00f3n da sarcopenia durante a menopausa.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">As recomendaci\u00f3ns nutricionais nesta etapa para previr estas doenzas ser\u00edan manter un balance enerx\u00e9tico adecuado, con especial importancia na inxesta adecuada de calcio e vitamina D presentes en l\u00e1cteos baixos en graxas, exercicio f\u00edsico regular, descanso adecuado e o cesamento do h\u00e1bito tabaqueiro e consumo de alcol.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Manter unha correcta alimentaci\u00f3n \u00e9 esencial para gozar dun bo estado de sa\u00fade en todas as etapas da vida. Con todo, durante a menopausa e as etapas anteriores e posteriores \u00e1 mesma, as necesidades nutricionais adquiren unha importancia crucial. Esta etapa caracter\u00edzase principalmente polo cesamento da menstruaci\u00f3n por m\u00e1is de 12 meses e reflicte unha&hellip; <a class=\"more-link\" href=\"https:\/\/leitelarsa.es\/gl\/blog\/lacteos-e-menopausa\">Seguir lendo <span class=\"screen-reader-text\">L\u00e1cteos e menopausa<\/span><\/a><\/p>\n","protected":false},"author":10,"featured_media":11291,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[268],"tags":[],"class_list":["post-11292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u00e1cteos e menopausa | Leche Larsa<\/title>\n<meta name=\"description\" content=\"Co\u00f1eces a relaci\u00f3n entre l\u00e1cteos e menopausa? 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