{"id":167856,"date":"2019-01-12T00:00:00","date_gmt":"2019-01-11T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/puteti-manca-aceeasi-mancare-in-fiecare-zi\/"},"modified":"2023-09-07T20:38:16","modified_gmt":"2023-09-07T18:38:16","slug":"puteti-manca-aceeasi-mancare-in-fiecare-zi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/puteti-manca-aceeasi-mancare-in-fiecare-zi\/","title":{"rendered":"Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare \u00een fiecare zi?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/puteti-manca-aceeasi-mancare-in-fiecare-zi\/#Putem_intr-adevar_sa_mancam_aceeasi_mancare_in_fiecare_zi\" title=\"Putem \u00eentr-adev\u0103r s\u0103 m\u00e2nc\u0103m aceea\u0219i m\u00e2ncare \u00een fiecare zi?\">Putem \u00eentr-adev\u0103r s\u0103 m\u00e2nc\u0103m aceea\u0219i m\u00e2ncare \u00een fiecare zi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/puteti-manca-aceeasi-mancare-in-fiecare-zi\/#Cu_toate_acestea_exista_si_dezavantaje\" title=\"Cu toate acestea, exist\u0103 \u0219i dezavantaje\">Cu toate acestea, exist\u0103 \u0219i dezavantaje<\/a><\/li><\/ul><\/nav><\/div>\n<p>V-a\u021bi \u00eentrebat vreodat\u0103 dac\u0103 <strong>pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare \u00een fiecare zi?<\/strong> Alte semne de \u00eentrebare apar la aceast\u0103 \u00eentrebare, dar probabil cele mai importante sunt dac\u0103 organismul ob\u021bine suficien\u021bi nutrien\u021bi \u0219i dac\u0103 poate rezista a\u0219a. <\/p>\n<p> <\/p>\n<p>\u00cen primul r\u00e2nd, vrem s\u0103 v\u0103 asigur\u0103m c\u0103, dac\u0103 v\u0103 place pieptul de pui, atunci nu trebuie s\u0103 v\u0103 face\u021bi griji deloc. Alternarea alimentelor poate s\u0103 nu fie chiar a\u0219a de important\u0103 precum crede\u021bi. Dimpotriv\u0103. Alternarea a numai c\u00e2torva mese pe parcursul unei s\u0103pt\u0103m\u00e2ni <strong>are \u0219i beneficiile sale.<\/strong> Desigur, asta \u00een cazul \u00een care alimenta\u021bia este variat\u0103. <strong>Cum este atunci?<\/strong><\/p>\n<p> <\/p>\n<p>Exist\u0103 dou\u0103 grupuri de oameni, aceia care <strong>nu pot consuma acelea\u0219i alimente \u00een mod repetat<\/strong> \u0219i cei <strong>care \u201dmor \u00eencet \u0219i t\u0103cut\u201d la fiecare gur\u0103 de m\u00e2ncare<\/strong> care nu este conform planului lor alimentar. Adev\u0103rul este c\u0103 majoritatea oamenilor prefer\u0103 s\u0103 consume numai acele feluri de m\u00e2ncare pe care le consum\u0103 de obicei. De aceea, ei vor consuma mai degrab\u0103 acelea\u0219i proteine, carbohidra\u021bi \u0219i gr\u0103simi dec\u00e2t s\u0103 \u00eencerce o alimenta\u021bie variat\u0103. <\/p>\n<p> <\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Minimiza\u021bi num\u0103rul deciziilor\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/252157465-img_109145048-r66q60.jpg\" alt=\"Minimiza\u021bi num\u0103rul deciziilor\" width=\"600\" \/>\n<h2> <\/h2>\n<h2><span class=\"ez-toc-section\" id=\"Putem_intr-adevar_sa_mancam_aceeasi_mancare_in_fiecare_zi\"><\/span><span style=\"color: #ff6600;\">Putem \u00eentr-adev\u0103r s\u0103 m\u00e2nc\u0103m aceea\u0219i m\u00e2ncare \u00een fiecare zi?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u201dR\u0103spunsul poate fi suprinz\u0103tor, dar da. Eu deobicei m\u0103n\u00e2nc aproximativ 75-95% acelea\u0219i m\u00e2nc\u0103ruri \u00een fiecare zi. Regularitatea \u00een obiceiurile alimentare poate fi s\u0103n\u0103toas\u0103. \u00cen primul r\u00e2nd, acest lucru se datoreaz\u0103 faptului c\u0103 este destul de greu <strong>s\u0103 cump\u0103r\u0103m, stoc\u0103m \u0219i s\u0103 prepar\u0103m zilnic un alt fel de m\u00e2ncare.<\/strong>\u201d <em>spune Brian St. Pierre, R.D. antrenor de fitness \u0219i alimenta\u021bie s\u0103n\u0103toas\u0103.<\/em> \u201dAre multe beneficii \u0219i avantaje, dac\u0103 v\u0103 decide\u021bi s\u0103 v\u0103 preg\u0103ti\u021bi m\u00e2ncarea s\u0103n\u0103toas\u0103 \u0219i preferat\u0103 pe care o pute\u021bi lua oriunde cu voi, \u0219i a\u0219a s\u0103 v\u0103 construi\u021bi un obicei s\u0103n\u0103tos.\u201d<\/p>\n<p> <\/p>\n<p>Un alt avantaj este faptul c\u0103 <strong>minimaliza\u021bi num\u0103rul deciziilor legate de felurile de m\u00e2ncare<\/strong> pe care trebuie s\u0103 le preg\u0103ti\u021bi \u00eentr-o zi. Conform studiilor, oamenii de succes m\u0103n\u00e2nc\u0103 acela\u0219i lucru la micul dejun pentru a economisi timp \u0219i pentru a nu trebui s\u0103 decid\u0103 asupra a ce trebuie s\u0103 preg\u0103teasc\u0103.<\/p>\n<p> <\/p>\n<p>\u201dNoi, oamenii, avem tendin\u021ba de a g\u00e2ndi prea mult despre valoarea nutritiv\u0103 a alimentelor. Lucrez cu mul\u021bi clien\u021bi \u0219i am constatat c\u0103, dac\u0103 \u00ee\u0219i pot automatiza unele decizii \u0219i pot s\u0103 \u00ee\u0219i creeze o rutin\u0103, mult mai u\u0219or <strong>\u00ee\u0219i construiesc obiceiuri s\u0103n\u0103toase<\/strong> \u0219i mult mai u\u0219or iau decizii cu privire la o diet\u0103 mai s\u0103n\u0103toas\u0103.\u201d<em> spune St. Pierre.<\/em><\/p>\n<p><em> <\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cu_toate_acestea_exista_si_dezavantaje\"><\/span><span style=\"color: #ff6600;\">Cu toate acestea, exist\u0103 \u0219i dezavantaje<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Dup\u0103 cum sus\u021bine el, pentru anumi\u021bi oameni, este probabil ca <strong>acelea\u0219i feluri de m\u00e2ncare servite<\/strong> \u00een fiecare zi s\u0103 provoace probleme cu digestia, balonarea sau durerile de cap. \u201dDar aste valabil doar pentru o mic\u0103 parte a popula\u021biei.\u201d, <em>spune St. Pierre.<\/em><\/p>\n<p> <\/p>\n<p>Cheia pentru a evita deficien\u021bele nutri\u021bionale nu este <strong>rotirea constant\u0103 a meselor,<\/strong> a c\u0103rnii, a orezului \u0219i a legumelor, sau b\u0103uturilor proteice de trei ori pe zi, <em>aten\u021bioneaz\u0103 St. Pierre<\/em>. &#8220;Dar dac\u0103 ar\u0103\u021bi bine, te sim\u021bi bine \u0219i totul func\u021bioneaz\u0103 a\u0219a cum trebuie, nu v\u0103d de ce nu ai putea s\u0103 m\u0103n\u00e2nci din nou sandvi\u0219ul preferat cu carne de curcan.&#8221;<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare? Valori nutri\u021bionale\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/readlabels.jpg\" alt=\"Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare? Valori nutri\u021bionale\" width=\"600\" \/>\n<p> <\/p>\n<p>\u00cen cazul \u00een care dori\u021bi s\u0103 minimaliza\u021bi <strong>num\u0103rul de decizii cu privire la felurile de m\u00e2ncare<\/strong> \u0219i s\u0103 v\u0103 p\u0103stra\u021bi c\u00e2t mai mult timp posibil o rutin\u0103 alimentar\u0103 f\u0103r\u0103 schimb\u0103ri, Pierre v\u0103 ofer\u0103 sfaturi despre cum pute\u021bi face acest lucru: <\/p>\n<p> <\/p>\n<h3><span style=\"color: #000000;\">1. Introduce\u021bi \u00een alimenta\u021bia voastr\u0103 un mic dejun \u0219i o mas\u0103 de pr\u00e2nz \u201dto-go\u201d <\/span><\/h3>\n<p>\u201eDe regul\u0103, recomand clien\u021bilor s\u0103 alterneze 2-3 re\u021bete la micul dejun, la pr\u00e2nz sau atunci c\u00e2nd \u00ee\u0219i preg\u0103tesc gust\u0103ri. Dup\u0103 aceea \u00ee\u0219i pot varia \u0219i alterna cina, deoarece oamenii <strong>au tendin\u021ba de a g\u0103ti mai divers<\/strong> la orele de sear\u0103.\u201c<\/p>\n<img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" title=\"Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare?\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/11013627_814149755305004_2673588309805565800_n.jpg\" alt=\"Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare?\" width=\"600\" \/>\n<p> <\/p>\n<h3><span style=\"color: #000000;\">2. Varia\u021bi garniturile \u0219i gust\u0103rile<\/span><\/h3>\n<p>Dac\u0103 m\u00e2nca\u021bi ou\u0103 la micul dejun, trebuie doar s\u0103 <strong>schimba\u021bi legumele pe care le ad\u0103uga\u021bi la omlet\u0103.<\/strong> De exemplu, \u00eentr-o zi folosi\u021bi ciuperci \u0219i ardei, a doua zi ro\u0219ii \u0219i spanac \u0219i a\u0219a mai departe. \u00cen ceea ce prive\u0219te valorile nutri\u021bionale, chiar \u0219i <strong>lucrurile mici<\/strong> pot face mari diferen\u021be.<\/p>\n<p> <\/p>\n<p>De asemenea, schimba\u021bi fructele sau nucile pe care le m\u00e2nca\u021bi la gustare. Alterna\u021bi <a title=\"Unturi\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noopener noreferrer\">unturile de arahide cu cele migdale sau de caju.<\/a> Nu gre\u0219i\u021bi dac\u0103 ve\u021bi m\u00e2nca un m\u0103r \u00een fiecare zi. &#8220;De exemplu, eu m\u0103n\u00e2nc un m\u0103r Gala mereu la pr\u00e2nz, face parte din dieta mea&#8221;, <em>spune St. Pierre.<\/em><\/p>\n<p> <\/p>\n<h3><span style=\"color: #000000;\">3. Fi\u021bi creativi cu condimentele<\/span><\/h3>\n<p>Dac\u0103 preg\u0103ti\u021bi carne \u00een fiecare zi la pr\u00e2nz, v\u0103 pute\u021bi p\u0103stra obiceiul. Consuma\u021bi f\u0103r\u0103 nici o problem\u0103 piept de pui sau curcan, dar<strong> nu intra\u021bi \u00een stereotip.<\/strong> Pute\u021bi sc\u0103pa de monotonie prin schimbarea surselor s\u0103n\u0103toase de gr\u0103simi, a uleiului de m\u0103sline \u0219i a sosului pesto. L\u0103sa\u021bi fantezia s\u0103 lucreze \u0219i \u00eencerca\u021bi ceva nou \u00een folosirea condimentelor, <strong>carnea poate gusta cu totul altfel.<\/strong><\/p>\n<p><strong> <\/strong><\/p>\n<p><strong>C\u0103rui grup de persoane apar\u021bine\u021bi?<\/strong> V\u0103 place diversitatea sau mai degrab\u0103 ave\u021bi propriile obiceiuri? Scrie\u021bi-ne p\u0103rerile voastre \u00een sec\u021biunea de comentarii. Dac\u0103 v-a pl\u0103cut articolul, atunci v\u0103 rug\u0103m s\u0103 \u00eel distribui\u021bi. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare \u00een fiecare zi? V-a\u021bi g\u00e2ndit vreodat\u0103 la asta? Nu \u00eent\u00e2mpl\u0103tor v-am pus \u00eentrebarea \u0219i drept r\u0103spuns v-am preg\u0103tit urm\u0103torul articol.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[85,95],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167856","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-retete","7":"category-instructiuni-si-sfaturi","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare \u00een fiecare zi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pute\u021bi m\u00e2nca aceea\u0219i m\u00e2ncare \u00een fiecare zi? 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