{"id":2606,"date":"2026-10-08T13:15:48","date_gmt":"2026-10-08T11:15:48","guid":{"rendered":"https:\/\/pid.edu.pl\/aktualnosci\/?p=2606"},"modified":"2026-10-08T13:27:59","modified_gmt":"2026-10-08T11:27:59","slug":"jak-powinna-wygladac-dieta-w-perimenopauzie-sprawdz-co-warto-uwzglednic-w-jadlospisie","status":"publish","type":"post","link":"https:\/\/pid.edu.pl\/aktualnosci\/jak-powinna-wygladac-dieta-w-perimenopauzie-sprawdz-co-warto-uwzglednic-w-jadlospisie\/","title":{"rendered":"Jak powinna wygl\u0105da\u0107 dieta w perimenopauzie? Sprawd\u017a, co warto uwzgl\u0119dni\u0107 w jad\u0142ospisie\u00a0"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Jak skomponowa\u0107 diet\u0119 w perimenopauzie? <strong>Warto oprze\u0107 j\u0105 na r\u00f3\u017cnorodnych produktach o wysokiej warto\u015bci od\u017cywczej i dostosowa\u0107 do zmieniaj\u0105cych si\u0119 potrzeb organizmu.<\/strong> Sprawd\u017a, co warto je\u015b\u0107 i na jakie sk\u0142adniki zwr\u00f3ci\u0107 szczeg\u00f3ln\u0105 uwag\u0119.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Czym jest perimenopauza?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Perimenopauza <strong>to okres poprzedzaj\u0105cy menopauz\u0119, w kt\u00f3rym w organizmie kobiety zachodz\u0105 zmiany zwi\u0105zane m.in. z wahaniami st\u0119\u017cenia hormon\u00f3w<\/strong>. Mog\u0105 w\u00f3wczas pojawia\u0107 si\u0119 nieregularne miesi\u0105czki, uderzenia gor\u0105ca, zaburzenia snu czy zmiany nastroju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zmiany dotycz\u0105ce metabolizmu i sk\u0142adu cia\u0142a mog\u0105 pojawia\u0107 si\u0119 w tym okresie, dlatego znaczenia nabiera odpowiednia dieta. <strong>Perimenopauza wi\u0105\u017ce si\u0119 ze zmieniaj\u0105cymi si\u0119 potrzebami organizmu, kt\u00f3re warto uwzgl\u0119dni\u0107 podczas komponowania codziennego jad\u0142ospisu<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po okresie perimenopauzy nast\u0119puje menopauza, a potrzeby \u017cywieniowe organizmu nadal mog\u0105 si\u0119 zmienia\u0107. <strong>Wi\u0119cej informacji na ten temat znajdziesz w naszym artykule:<\/strong><a href=\"https:\/\/pid.edu.pl\/aktualnosci\/co-powinna-zawierac-dieta-w-menopauzie-poznaj-zasady-komponowania-posilkow\/\"> Co powinna zawiera\u0107 dieta w menopauzie? Poznaj zasady komponowania posi\u0142k\u00f3w<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Co powinna uwzgl\u0119dnia\u0107 dieta w perimenopauzie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dieta w perimenopauzie <strong>powinna uwzgl\u0119dnia\u0107 odpowiedni\u0105 poda\u017c bia\u0142ka, wapnia, witaminy D, b\u0142onnika oraz nienasyconych kwas\u00f3w t\u0142uszczowych.<\/strong> Wa\u017cna jest r\u00f3wnie\u017c r\u00f3\u017cnorodno\u015b\u0107 produkt\u00f3w, kt\u00f3ra u\u0142atwia prawid\u0142owe bilansowanie jad\u0142ospisu pod k\u0105tem potrzeb ko\u015bci, mi\u0119\u015bni i uk\u0142adu sercowo-naczyniowego.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Poznaj zasady prawid\u0142owego \u017cywienia i komponowania zbilansowanych jad\u0142ospis\u00f3w. <strong>Zapisz si\u0119 na<\/strong> <a href=\"https:\/\/pid.edu.pl\/kursy\/136\/kurs-dietetyka\"><strong><\/strong><strong>Kurs Dietetyki<\/strong><\/a> <strong>i rozwijaj wiedz\u0119 dotycz\u0105c\u0105 sk\u0142adnik\u00f3w od\u017cywczych oraz ich znaczenia dla organizmu<\/strong>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Co je\u015b\u0107 w perimenopauzie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">W codziennym menu <strong>warto stawia\u0107 na \u017cywno\u015b\u0107 o niskim stopniu przetworzenia i uwzgl\u0119dnia\u0107 r\u00f3\u017cne grupy produkt\u00f3w<\/strong>. Dobrym wyborem b\u0119d\u0105 m.in. nast\u0119puj\u0105ce artyku\u0142y spo\u017cywcze:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>warzywa i owoce<\/strong> \u2013 \u017ar\u00f3d\u0142a b\u0142onnika, witamin i sk\u0142adnik\u00f3w mineralnych;<\/li>\n\n\n\n<li><strong>pe\u0142noziarniste produkty zbo\u017cowe<\/strong> \u2013 np. p\u0142atki owsiane, kasze i pieczywo pe\u0142noziarniste;<\/li>\n\n\n\n<li><strong>produkty bogate w bia\u0142ko<\/strong> \u2013 ryby, jaja, nabia\u0142 i nasiona ro\u015blin str\u0105czkowych;<\/li>\n\n\n\n<li><strong>\u017ar\u00f3d\u0142a wapnia<\/strong> \u2013 m.in. mleko i produkty mleczne oraz wzbogacane zamienniki ro\u015blinne;<\/li>\n\n\n\n<li><strong>orzechy, pestki i nasiona<\/strong> \u2013 dostarczaj\u0105ce m.in. nienasyconych kwas\u00f3w t\u0142uszczowych;<\/li>\n\n\n\n<li><strong>t\u0142uste ryby morskie<\/strong> \u2013 b\u0119d\u0105ce \u017ar\u00f3d\u0142em kwas\u00f3w omega-3.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1709\" src=\"https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-scaled.jpg\" alt=\"dieta perimenopauza \" class=\"wp-image-2609\" srcset=\"https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-scaled.jpg 2560w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-300x200.jpg 300w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-767x512.jpg 767w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-1024x684.jpg 1024w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-2048x1367.jpg 2048w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-239x159.jpg 239w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-1536x1025.jpg 1536w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-329x219.jpg 329w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-324x216.jpg 324w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-355x237.jpg 355w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-391x261.jpg 391w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-695x464.jpg 695w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-576x384.jpg 576w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-728x486.jpg 728w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-868x579.jpg 868w, https:\/\/pid.edu.pl\/aktualnosci\/wp-content\/uploads\/2026\/10\/smiling-man-looking-her-wife-cutting-cucumber-with-knife-table-kitchen-1-1067x712.jpg 1067w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Dieta \u015br\u00f3dziemnomorska w okresie perimenopauzy&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">W badaniu z 2024 roku obejmuj\u0105cym 207 kobiet w okresie perimenopauzy i menopauzy sprawdzono m.in. ich spos\u00f3b \u017cywienia. <strong>Wi\u0119ksza zgodno\u015b\u0107 diety z modelem \u015br\u00f3dziemnomorskim wi\u0105za\u0142a si\u0119 z lepszym wynikiem dotycz\u0105cym sprawno\u015bci fizycznej jako jednego z element\u00f3w jako\u015bci \u017cycia<\/strong>. Wyniki te wskazuj\u0105 na mo\u017cliwy zwi\u0105zek sposobu \u017cywienia z wybranymi aspektami funkcjonowania kobiet w tym okresie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Co warto ograniczy\u0107 w diecie przy perimenopauzie?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Warto przede wszystkim ogranicza\u0107 produkty wysoko przetworzone, zawieraj\u0105ce du\u017ce ilo\u015bci cukr\u00f3w dodanych, soli i nasyconych kwas\u00f3w t\u0142uszczowych<\/strong>. Dieta przy perimenopauzie nie musi opiera\u0107 si\u0119 na licznych zakazach. Lepiej zwr\u00f3ci\u0107 uwag\u0119 na proporcje poszczeg\u00f3lnych produkt\u00f3w w ca\u0142ym jad\u0142ospisie. Znaczenie mo\u017ce mie\u0107 r\u00f3wnie\u017c ograniczenie napoj\u00f3w s\u0142odzonych oraz alkoholu.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jak rozwija\u0107 wiedz\u0119 o \u017cywieniu w r\u00f3\u017cnych okresach \u017cycia?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Wiedz\u0119 o \u017cywieniu mo\u017cna rozwija\u0107 poprzez <strong>poznawanie zasad komponowania jad\u0142ospis\u00f3w oraz zale\u017cno\u015bci mi\u0119dzy diet\u0105, stanem zdrowia i potrzebami organizmu na r\u00f3\u017cnych etapach \u017cycia<\/strong>. Pozwala to lepiej zrozumie\u0107, dlaczego spos\u00f3b od\u017cywiania powinien uwzgl\u0119dnia\u0107 m.in.: wiek, stan zdrowia czy wyst\u0119powanie okre\u015blonych chor\u00f3b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je\u015bli chcesz poszerzy\u0107 kompetencje w tym obszarze, zapisz si\u0119 na <a href=\"https:\/\/pid.edu.pl\/kursy\/137\/kurs-dietetyki-klinicznej\">Kurs Dietetyki Klinicznej<\/a>. W ramach nauki mo\u017cesz pozna\u0107 zagadnienia dotycz\u0105ce m.in.:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>budowy i funkcjonowania organizmu cz\u0142owieka;<\/li>\n\n\n\n<li>fizjologii i patofizjologii;<\/li>\n\n\n\n<li>\u017cywienia w przypadku chor\u00f3b i schorze\u0144;<\/li>\n\n\n\n<li>proces\u00f3w starzenia si\u0119 organizmu;<\/li>\n\n\n\n<li>technologii i chemii \u017cywno\u015bci.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Program pozwala szerzej spojrze\u0107 na rol\u0119 diety w kontek\u015bcie zdrowia i r\u00f3\u017cnych potrzeb cz\u0142owieka. <strong>Zapisz si\u0119 na kurs i rozwijaj kompetencje z zakresu dietetyki klinicznej<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FAQ<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jak powinna wygl\u0105da\u0107 dieta w perimenopauzie?&nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dieta w perimenopauzie powinna by\u0107 r\u00f3\u017cnorodna, odpowiednio zbilansowana i dostosowana do indywidualnych potrzeb organizmu. Jej podstaw\u0119 powinny stanowi\u0107 produkty o wysokiej warto\u015bci od\u017cywczej.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Czego unika\u0107 w diecie przy perimenopauzie?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">W diecie przy perimenopauzie warto ograniczy\u0107 przede wszystkim \u017cywno\u015b\u0107 wysoko przetworzon\u0105, produkty zawieraj\u0105ce du\u017co cukr\u00f3w dodanych, soli i nasyconych kwas\u00f3w t\u0142uszczowych, a tak\u017ce napoje s\u0142odzone oraz alkohol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Czy w perimenopauzie mo\u017cna stosowa\u0107 diet\u0119 \u015br\u00f3dziemnomorsk\u0105?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">W okresie perimenopauzy mo\u017cna stosowa\u0107 diet\u0119 \u015br\u00f3dziemnomorsk\u0105, je\u015bli odpowiada ona indywidualnym potrzebom i stanowi odpowiednio zbilansowany spos\u00f3b \u017cywienia. Jej podstaw\u0119 stanowi\u0105 m.in. warzywa, owoce, pe\u0142noziarniste produkty zbo\u017cowe, ryby, nasiona ro\u015blin str\u0105czkowych oraz \u017ar\u00f3d\u0142a nienasyconych kwas\u00f3w t\u0142uszczowych.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jak skomponowa\u0107 diet\u0119 w perimenopauzie? Warto oprze\u0107 j\u0105 na r\u00f3\u017cnorodnych produktach o wysokiej warto\u015bci od\u017cywczej i dostosowa\u0107 do zmieniaj\u0105cych si\u0119 potrzeb organizmu. Sprawd\u017a, co warto je\u015b\u0107 i na jakie sk\u0142adniki zwr\u00f3ci\u0107 szczeg\u00f3ln\u0105 uwag\u0119.&nbsp; Czym jest perimenopauza? Perimenopauza to okres poprzedzaj\u0105cy menopauz\u0119, w kt\u00f3rym w organizmie kobiety zachodz\u0105 zmiany zwi\u0105zane m.in. z wahaniami st\u0119\u017cenia hormon\u00f3w. Mog\u0105 [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":2608,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[912],"tags":[],"class_list":["post-2606","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rodzaje-diety"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Jak powinna wygl\u0105da\u0107 dieta w perimenopauzie? 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