{"id":218421,"date":"2020-08-20T16:09:00","date_gmt":"2020-08-20T14:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=218421"},"modified":"2024-05-28T13:33:12","modified_gmt":"2024-05-28T11:33:12","slug":"este-micul-dejun-cea-mai-importanta-masa-a-zilei-sau-este-doar-un-mit","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/este-micul-dejun-cea-mai-importanta-masa-a-zilei-sau-este-doar-un-mit\/","title":{"rendered":"Este micul dejun cea mai important\u0103 mas\u0103 a zilei sau este doar un mit?"},"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\/este-micul-dejun-cea-mai-importanta-masa-a-zilei-sau-este-doar-un-mit\/#Micul_dejun_si_pierderea_in_greutate\" title=\"Micul dejun \u0219i pierderea \u00een greutate\">Micul dejun \u0219i pierderea \u00een greutate<\/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\/este-micul-dejun-cea-mai-importanta-masa-a-zilei-sau-este-doar-un-mit\/#Micul_dejun_si_nivelul_de_energie\" title=\"Micul dejun \u0219i nivelul de energie\">Micul dejun \u0219i nivelul de energie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/este-micul-dejun-cea-mai-importanta-masa-a-zilei-sau-este-doar-un-mit\/#Acultati-va_corpul\" title=\"Aculta\u021bi-v\u0103 corpul\">Aculta\u021bi-v\u0103 corpul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/este-micul-dejun-cea-mai-importanta-masa-a-zilei-sau-este-doar-un-mit\/#Idei_pentru_un_mic_dejun_sanatos\" title=\"Idei pentru un mic dejun s\u0103n\u0103tos\">Idei pentru un mic dejun s\u0103n\u0103tos<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cen <strong>domeniul nutri\u021biei \u0219i al alimenta\u021biei s\u0103n\u0103toase<\/strong>, exist\u0103 de mai mult timp&nbsp; o dilem\u0103 cu privire la faptul c\u0103<strong> micul dejun este \u00eentr-adev\u0103r cea mai important\u0103 mas\u0103 a zilei<\/strong>. Unele studii sus\u021bin c\u0103 <strong>micul dejun este baza complet\u0103rii aportului de energie dup\u0103 somn<\/strong>, \u00een timp ce altele se refer\u0103 la fapte care dovedesc<strong> ineficien\u021ba lui \u00een pierderea \u00een greutate<\/strong>. \u00cen plus, unii exper\u021bi sus\u021bin c\u0103 <strong>importan\u021ba micului dejun este legat\u0103 de cre\u0219terea v\u00e2nz\u0103rii alimentelor pentru micul dejun, a fulgilor \u0219i cerealelor<\/strong>. Companiile care ofer\u0103 astfel de produse declar\u0103 c\u0103 micul dejun este baza zilei \u0219i f\u0103r\u0103 el nici nu ar trebui s\u0103 ie\u0219i\u021bi din cas\u0103. <strong>Deci care este realitatea?<\/strong> Micul dejun este necesar pentru a \u00eencepe ziua sau este doar <strong>o strategie de marketing?<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg\" alt=\"Este micul dejun cea mai important\u0103 mas\u0103 a zilei sau este doar un mit?\" class=\"wp-image-177325\" style=\"width:843px;height:562px\" title=\"Este micul dejun cea mai important\u0103 mas\u0103 a zilei sau este doar un mit?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/food-2569257_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Micul_dejun_si_pierderea_in_greutate\"><\/span><strong>Micul dejun \u0219i pierderea \u00een greutate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cel mai frecvent beneficiu asociat cu micului dejun este presupusul <strong>efect&nbsp; asupra pierderii \u00een greutate<\/strong>. \u00cen schimb, omiterea micului dejun are <strong>efecte negative asupra greut\u0103\u021bii corporale<\/strong> \u0219i poate provoca obezitate. \u00cen realitate, \u00eens\u0103, nu este at\u00e2t de important <strong>dac\u0103 lua\u021bi sau nu micul dejun,<\/strong> dar <strong>ceea ce alege\u021bi s\u0103 consuma\u021bi la prima mas\u0103 a zilei este important.<\/strong> Este totu\u0219i o diferen\u021b\u0103 dac\u0103<strong>&nbsp;diminea\u021ba v\u0103 completa\u021bi aportul de energie cu un mic dejun echilibrat<\/strong> sau cu preparate grase sau dulci.<span class=\"tadv-color\"> <\/span><span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg\" alt=\"Micul dejun \u0219i pierderea \u00een greutate\" class=\"wp-image-177286\" style=\"width:843px;height:562px\" title=\"Micul dejun \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_8564-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dar, s\u0103 ne uit\u0103m la ce <strong>spun studiile de renume despre aceste afirma\u021bii.<\/strong> Un astfel de studiu a analizat datele privind s\u0103n\u0103tatea a <strong>50 000 de persoane pe parcursul a \u0219apte ani <\/strong>\u0219i&nbsp;s-a concentrat pe modul \u00een care <strong>dimensiunea por\u021biei micului dejun este legat\u0103 de nivelul IMC<\/strong>. Cercet\u0103torii au descoperit c\u0103 persoanele pentru care micul dejun era <strong>cea mai consistent\u0103 mas\u0103 a zilei aveau un indice de mas\u0103 corporal\u0103 mai sc\u0103zut<\/strong> (IMC) dec\u00e2t cei care <strong>m\u00e2ncau mai mult la pr\u00e2nz sau la cin\u0103<\/strong>. Ei au justificat acest lucru spun\u00e2nd c\u0103 micul dejun <strong>ajut\u0103 la cre\u0219terea senza\u021biei de sa\u021bietate pe timpul zilei<\/strong>, ceea ce reduce semnificativ aportul caloric zilnic. Un alt studiu a confirmat acest efect &#8211; persoanele care<strong> au omis micul dejun<\/strong> sau nu au consumat o por\u021bie satisf\u0103c\u0103toare la micul dejun, au avut <strong>tendin\u021ba de a m\u00e2nca excesiv la pr\u00e2nz \u0219i la cin\u0103<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, au descoperit c\u0103 <strong>un mic dejun consistent ajut\u0103 la \u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii alimenta\u021biei<\/strong>, deoarece micul dejun tinde s\u0103 <strong>con\u021bin\u0103 mai mul\u021bi nutrien\u021bi \u0219i fibre<\/strong>. Desigur, totul depinde de ceea ce alege\u021bi pentru micul dejun. Dac\u0103 alege\u021bi ceva plin de gr\u0103simi sau croissante dulci, efectul poate fi exact invers. Dar, dac\u0103 alege\u021bi <strong>fulgi sau ou\u0103 pline de nutrien\u021bi<\/strong>, pute\u021bi ob\u021bine mai multe beneficii. Micul dejun consumat cu regularitate v\u0103 ajut\u0103 <strong>s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi sensibilitatea la insulin\u0103<\/strong> \u0219i reduce riscul de a dezvolta diabet. Cu toate acestea, astfel de studii \u00eenc\u0103 <strong>trebuie privite cu o oarecare reticen\u021b\u0103<\/strong>&nbsp;&#8211; de multe ori <strong>nu se ia \u00een considerare stilul de via\u021b\u0103 individual al participan\u021bilor sau alegerea alimentelor<\/strong>, care joac\u0103 un rol important \u00een controlul greut\u0103\u021bii. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"822\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg\" alt=\" Micul dejun v\u0103 poate ajuta s\u0103 pierde\u021bi \u00een greutate\" class=\"wp-image-177299\" style=\"width:843px;height:617px\" title=\" Micul dejun v\u0103 poate ajuta s\u0103 pierde\u021bi \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4845-min-2048x1497.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>O echip\u0103 de oameni de \u0219tiin\u021b\u0103 de la Universitatea Monash din Melbourne, Australia,<strong> a analizat 13 studii, randomizate controlat, referitoare la micul dejun<\/strong>. O meta-analiz\u0103 a rezultatelor a constatat c\u0103<strong> participan\u021bii<\/strong> care <strong>au luat micul dejun au avut un aport energetic total zilnic mai mare<\/strong> dec\u00e2t participan\u021bii care nu au luat micul dejun. Acest studiu sugereaz\u0103 \u00een schimb c\u0103,&nbsp;<strong>ad\u0103ugarea micului dejun poate s\u0103 nu fie o strategie bun\u0103 pentru pierderea \u00een greutate<\/strong>. Dar, sunt necesare \u0219i alte studii de acest gen pentru a examina rolul micului dejun \u00een controlul greut\u0103\u021bii. Singura modalitate de a afla dac\u0103 micul dejun<strong> joac\u0103 un rol pozitiv \u00een pierderea \u00een greutate<\/strong> este examinarea alegerii anumitor alimente \u0219i a efectelor acestora. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Marion Nestle, PhD, <strong>profesor de nutri\u021bie, studii alimentare \u0219i s\u0103n\u0103tate public\u0103 la universitatea din New York<\/strong>, subliniaz\u0103 c\u0103 multe studii care <strong>dovedesc beneficiile micului dejun<\/strong> au fost finan\u021bate de compania <em>Cereal Partners Worldwide<\/em>, care este afiliat\u0103 cu <em>Nestl\u00e9<\/em> \u0219i <em>General Mills<\/em>. Adic\u0103 companii care <strong>produc cereale pentru micul dejun \u0219i au beneficii din v\u00e2nzarea lor<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Concluzie<\/strong><\/h3>\n\n\n\n<p>Micul dejun v\u0103 <strong>poate ajuta cu adev\u0103rat s\u0103 pierde\u021bi \u00een greutate<\/strong>, dar nu datorit\u0103 momentului c\u00e2nd este consumat. Este vorba mai mult despre <strong>ce alimente alege\u021bi la micul dejun.<\/strong> Dac\u0103 este un mic dejun consistent, cu<strong> un raport echilibrat<\/strong> <strong>de carbohidra\u021bi, proteine \u0219i gr\u0103simi<\/strong>, pute\u021bi ob\u021bine<strong>&nbsp;senza\u021bia de sa\u021bietate,<\/strong>&nbsp;lucru care va duce la<strong> reducerea supraaliment\u0103rii din timpul zilei.<\/strong> Dar, dac\u0103 omite\u021bi micul dejun,<strong> nu trebuie s\u0103 v\u0103 face\u021bi griji de apari\u021bia obezit\u0103\u021bii.<\/strong> Este \u00eentotdeauna necesar <strong>s\u0103 v\u0103 monitoriza\u021bi aportul total de energie din timpul zilei.<\/strong> Acesta este responsabil pentru<strong> cre\u0219terea sau pierderea \u00een greutate<\/strong>. Nu este esen\u021bial <strong>c\u00e2nd m\u00e2nca\u021bi, dar ce m\u00e2nca\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg\" alt=\"Micul dejun ofer\u0103 senza\u021bia de sa\u021bietate\" class=\"wp-image-177273\" style=\"width:843px;height:562px\" title=\"Micul dejun ofer\u0103 senza\u021bia de sa\u021bietate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_4623-min-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Micul_dejun_si_nivelul_de_energie\"><\/span><strong>Micul dejun \u0219i nivelul de energie<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sursa de energie din organism este glucoza, <\/strong>pe care o ob\u021binem din carbohidra\u021bi. Apoi \u00een organism <strong>se descompune \u00een glicogen<\/strong> \u0219i este<strong> depozitat\u0103 sub form\u0103 de energie \u0219i gr\u0103sime.<\/strong> Mare parte din glicogen <strong>se depoziteaz\u0103 \u00een ficat \u0219i \u00eentr-o m\u0103sur\u0103 mai mic\u0103 \u00een mu\u0219chi<\/strong>. Deoarece <strong>nu putem construi rezerve de glicogen pe termen lung,<\/strong> trebuie s\u0103 \u00eel ob\u021binem \u00een mod regulat, \u00eentotdeauna dup\u0103 epuizarea acestuia. Acest lucru apare de obicei dup\u0103 <strong>exerci\u021biile fizice sau dup\u0103 orice alt\u0103 activitate fizic\u0103, \u00een timpul postului sau \u00een timpul somnului<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1056\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg\" alt=\"Micul dejun \u0219i nivelul de energie\" class=\"wp-image-177260\" style=\"width:792px;height:843px\" title=\"Micul dejun \u0219i nivelul de energie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1056x1124.jpg 1056w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-376x400.jpg 376w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min-1443x1536.jpg 1443w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/107340188_3055672377887788_4587266401375853426_o-min.jpg 1864w\" sizes=\"auto, (max-width: 1056px) 100vw, 1056px\" \/><\/figure>\n<\/div>\n\n\n<p>Peste noapte, ficatul descompune glucoza \u0219i o elibereaz\u0103 \u00een fluxul sanguin sub form\u0103 de glicogen pentru a <strong>men\u021bine stabil nivelul glicemiei<\/strong>. \u00cen timpul somnului, ficatul ofer\u0103 creierului<strong> suficient\u0103 energie pentru a func\u021biona<\/strong>. Prin urmare, c\u00e2nd v\u0103 trezi\u021bi diminea\u021ba, <strong>nivelul glicogenului din corp este sc\u0103zut<\/strong> \u0219i ar trebui <strong>completat imediat.<\/strong> De \u00eendat\u0103 ce se consum\u0103 toat\u0103 energia, organismul \u00eencepe <strong>s\u0103 descompun\u0103 acizii gra\u0219i \u00een locul glicogenului<\/strong>. Dar, \u00een absen\u021ba carbohidra\u021bilor, <strong>acizii gra\u0219i sunt oxida\u021bi doar par\u021bial,<\/strong> ceea ce v\u0103 poate <strong>reduce semnificativ nivelul de energie.<\/strong> Acesta este principalul motiv, pentru care ar trebui <strong>s\u0103 m\u00e2nca\u021bi&nbsp; <\/strong>dup\u0103 ce v-a\u021bi trezit<strong>, \u00een special alimente bogate \u00een carbohidra\u021bi<\/strong> <strong>\u0219i fibre s\u0103n\u0103toase<\/strong>, \u0219i s\u0103 evita\u021bi<strong> alimentele grase \u0219i grele<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fost realizat un studiu cu&nbsp;<strong>c\u00e2teva zeci de participan\u021bi, care au fost \u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupuri,<\/strong> un grup consuma diminea\u021ba un <strong>mic dejun bogat \u00een carbohidra\u021bi \u0219i fibre<\/strong>, iar cel\u0103lalt grup<strong>&nbsp;omitea micul dejun.<\/strong> Subiec\u021bii au fost apoi monitoriza\u021bi timp de c\u00e2teva ore. Concluzia studiului a fost c\u0103 cei care nu au luat micul dejun au ob\u021binut <strong>rezultate mai slabe la testele de memorie \u0219i s-au sim\u021bit mai epuiza\u021bi,<\/strong> comparativ cu cei care au luat micul dejun. Mai multe studii sus\u021bin aceast\u0103 ipotez\u0103, potrivit c\u0103reia obiceiul de a <strong>omite micul dejun a fost asociat cu o activitate fizic\u0103 redus\u0103<\/strong>, mai ales \u00eenainte de pr\u00e2nz. <span class=\"tadv-color\" style=\"color: #ff6600;\">[8<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt studiu randomizat a analizat un grup, care pentru o s\u0103pt\u0103m\u00e2n\u0103 a&nbsp;<strong>luat micul dejun \u0219i \u00een urm\u0103toarea l-a omis<\/strong>. Aportul de alimente a fost controlat cu <strong>jurnale alimentare, <\/strong>iar<strong> consumul de energie a fost evaluat cu pedometre \u0219i prin monitorizarea frecven\u021bei cardiace<\/strong>. La to\u021bi participan\u021bii nivelul energetic zilnic nu a fost diferit \u00eentre cele dou\u0103 s\u0103pt\u0103m\u00e2ni. Studiul a ar\u0103tat c\u0103<strong> aportul total de energie s-a modificat doar \u00een 24 de ore.<\/strong>&nbsp;Trebuie subliniat faptul c\u0103 <strong>participan\u021bii au consumat diferite tipuri de alimente \u00een timpul studiului<\/strong>; dac\u0103 s-ar concentra pe un&nbsp;<strong>o singur fel de m\u00e2ncare, consistent energetic,<\/strong> rezultatele ar putea <strong>s\u0103<\/strong>&nbsp;<strong>difere \u00een mod semnificativ<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, un alt studiu s-a concentrat pe <strong>tipuri specifice de alimente<\/strong> consumate la micul dejun \u0219i<strong> impactul acestora asupra nivelului de energie.<\/strong> S-a constatat c\u0103 <strong>alimentele cu un indice glicemic mai mic (IG) \u0219i cu un con\u021binut mai mare de proteine<\/strong> la micul dejun sunt asociate cu <strong>un nivel mai ridicat de energie.<\/strong> Pe baza acestui fapt, cercet\u0103torii recomand\u0103 ca <strong>micul dejun s\u0103 aib\u0103 un IG sc\u0103zut \u0219i un con\u021binut ridicat de proteine<\/strong><strong>. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Concluzie<\/strong><\/h3>\n\n\n\n<p>Micul dejun consumat cu regularitate <strong>poate influen\u021ba nivelul de energie<\/strong>&nbsp;al organismului. Dar, este, de asemenea, adev\u0103rat c\u0103 depinde <strong>din ce surse v\u0103 completa\u021bi energia<\/strong>. Dac\u0103 alege\u021bi <strong>alimente dulci cu zaharuri simple sau fructoz\u0103<\/strong> pentru micul dejun, nivelul de energie <strong>se va epuiza foarte repede.<\/strong> \u00cen schimb, dac\u0103 v\u0103 concentra\u021bi pe un <strong>raport echilibrat \u00eentre nutrien\u021bi \u0219i alimente cu un indice glicemic sc\u0103zut<\/strong>, ve\u021bi <strong>fi plini de vitalitate diminea\u021ba<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg\" alt=\" Alege\u021bi un mic dejun bogat \u00een carbohidra\u021bi \u0219i fibre s\u0103n\u0103toase\" class=\"wp-image-177247\" style=\"width:843px;height:562px\" title=\" Alege\u021bi un mic dejun bogat \u00een carbohidra\u021bi \u0219i fibre s\u0103n\u0103toase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/106989105_3049961788458847_6868164780238450707_o-min.jpg 1932w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Acultati-va_corpul\"><\/span><strong>Aculta\u021bi-v\u0103 corpul<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenc\u0103 nu v-a\u021bi convins dac\u0103 micul dejun este <strong>cea mai important\u0103 mas\u0103 a zilei?<\/strong> Deoarece studiile au <strong>opinii diferite<\/strong> \u0219i fiecare ofer\u0103&nbsp;<strong>dovezi absolut conving\u0103toare<\/strong>, nu v\u0103 baza\u021bi doar pe ele, ci&nbsp;<strong>asculta\u021bi-v\u0103 corpul.<\/strong> La urma urmei, voi trebuie s\u0103 decide\u021bi <strong>ce obicei alimentar vi se potrive\u0219te cel mai mult.<\/strong> Indiferent dac\u0103 decide\u021bi <strong>s\u0103 lua\u021bi micul dejun sau s\u0103-l omite\u021bi<\/strong>, nu trebuie s\u0103 uita\u021bi de<strong> aportul total de energie zilnic.&nbsp;<\/strong>\u00cel pute\u021bi afla cu u\u0219urin\u021b\u0103, folosind<strong> calculatoarele online<\/strong>, dar \u00een medie variaz\u0103 de la 2 000 la 2 500 de calorii, \u00een func\u021bie de sex, v\u00e2rst\u0103 \u0219i activitate fizic\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg\" alt=\" Este micul dejun cea mai important\u0103 mas\u0103 a zilei?\" class=\"wp-image-177234\" style=\"width:843px;height:563px\" title=\" Este micul dejun cea mai important\u0103 mas\u0103 a zilei?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/IMG_6356-min.jpg 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 <strong>respecta\u021bi aportul zilnic de energie&nbsp;<\/strong>nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la cre\u0219terea \u00een greutate. \u00cen schimb, dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate, ar trebui s\u0103 v\u0103 concentra\u021bi asupra <strong>deficitului caloric<\/strong>, unde <strong>consumul zilnic trebuie s\u0103 fie mai mare dec\u00e2t aportul<\/strong>. \u00cen acela\u0219i timp, trebuie s\u0103 v\u0103 asigura\u021bi c\u0103 alimenta\u021bia voastr\u0103 zilnic\u0103 <strong>con\u021bine o cantitate suficient\u0103 de nutrien\u021bi importan\u021bi &#8211; carbohidra\u021bi, proteine, gr\u0103simi \u0219i fibre<\/strong>. Doar \u00een acest fel v\u0103 pute\u021bi <strong>atinge toate obiectivele \u00een domeniul alimenta\u021biei \u0219i al pierderii \u00een greutate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Idei_pentru_un_mic_dejun_sanatos\"><\/span><strong>Idei pentru un mic dejun s\u0103n\u0103tos<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi,&nbsp;<strong>care sunt alimentele cele mai potrivite<\/strong> pentru un mic dejun s\u0103n\u0103tos \u0219i echilibrat, ave\u021bi c\u00e2teva sugestii: <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alege\u021bi alimente care con\u021bin cereale integrale<\/strong> &#8211; Cerealele integrale \u0219i p\u00e2inea cu un con\u021binut ridicat de fibre v\u0103 pot ajuta la men\u021binerea nivelului optim de zah\u0103r din s\u00e2nge \u0219i la prevenirea sc\u0103derii energiei. Pute\u021bi alege dintr-o ofert\u0103 bogat\u0103 de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cereale<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fulgi<\/a>&nbsp;sau&nbsp;<a href=\"https:\/\/gymbeam.ro\/cereale-si-musli\" target=\"_blank\" rel=\"noopener noreferrer\">cereale \u0219i m\u00fcsli<\/a>sau pute\u021bi&nbsp; preg\u0103ti\u021bi<a href=\"https:\/\/gymbeam.ro\/terciuri\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;terciuri<\/a>&nbsp;consistente. Atunci c\u00e2nd alege\u021bi cerealele, verifica\u021bi compozi\u021bia \u0219i tabelul nutri\u021bional. Dac\u0103 con\u021bin aceste informa\u021bii de baz\u0103, sunt ideale:<strong> 5 g sau mai mult de fibre per por\u021bie, mai pu\u021bin de 300 mg de sodiu per por\u021bie, mai pu\u021bin de 5 g de zah\u0103r per por\u021bie, cerealele sunt primele pe lista ingredientelor.<\/strong><\/li>\n\n\n\n<li><strong>Alege\u021bi alimentele cu un con\u021binut mai mare de proteine<\/strong> &#8211; O alegere excelent\u0103 este iaurtul grecesc, care con\u021bine mai multe proteine \u200b\u200bdec\u00e2t iaurtul obi\u0219nuit.&nbsp;Pute\u021bi consuma \u0219i <a href=\"https:\/\/gymbeam.ro\/oua\" target=\"_blank\" rel=\"noopener noreferrer\">ou\u0103&nbsp;<\/a>sau diferite tipuri de&nbsp;<a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\">nuci&nbsp;<\/a>\u0219i&nbsp;<a href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noopener noreferrer\">unturi din nuci<\/a>, care con\u021bin gr\u0103simi s\u0103n\u0103toase.<\/li>\n\n\n\n<li><strong>Smoothie-uri sunt o alegere excelent\u0103 pentru micul dejun<\/strong> &#8211; sunt rapide, u\u0219or de preparat \u0219i aleg\u00e2nd alimentele potrivite ave\u021bi \u0219i o surs\u0103 excelent\u0103 de nutrien\u021bi. Combina\u021bi&nbsp;<a href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" rel=\"noopener noreferrer\">fructe<\/a>, suc de fructe, cereale sau alte ingrediente pe care le pute\u021bi pune \u00een blender \u0219i ave\u021bit repede un mic dejun r\u0103coritor. Pentru inspira\u021bie consulta\u021bi lista noastr\u0103 cu <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-retete-pentru-cele-mai-populare-bauturi-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cele mai populare re\u021bete de smoothie<\/a> pentru un mic dejun s\u0103n\u0103tos.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg\" alt=\" Idei sanatoase pentru micul dejun\" class=\"wp-image-177312\" style=\"width:843px;height:632px\" title=\" Idei sanatoase pentru micul dejun\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/07\/unnamed-min-2-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Pentru \u0219i mai mult\u0103 inspira\u021bie, citi\u021bi articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/9-sugestii-pentru-mic-dejun-pe-care-puteti-sa-pregatiti-dinainte\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">9 sugestii pentru mic dejun, pe care pute\u021bi s\u0103-l preg\u0103ti\u021bi dinainte.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Credem c\u0103 articolul nostru care analizeaz\u0103 dac\u0103 <strong>micul dejun este \u00eentr-adev\u0103r cea mai important\u0103 mas\u0103 a zilei<\/strong>&nbsp;v-a oferit un r\u0103spuns la toate \u00eentreb\u0103rile. Din ce categorie face\u021bi parte, dintre cei <strong>care nu iau micul dejun sau care nu-\u0219i imagineaz\u0103 s\u0103 \u00eenceap\u0103 ziua altfel?<\/strong> Scrie\u021bi-ne r\u0103spunsul \u00een sec\u021biunea de comentarii \u0219i nu uita\u021bi s\u0103 <strong>distribui\u021bi<\/strong> articolul nostru mai departe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/porridge\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPorridge\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u0103 lua\u021bi micul dejun sau nu? Aceasta este o \u00eentrebare la care multe persoane caut\u0103 r\u0103spuns. Bunicile noastre spuneau c\u0103 micul dejun este cea mai important\u0103 mas\u0103 a zilei, deoarece ofer\u0103 energie \u0219i nu este nimic mai pl\u0103cut dec\u00e2t s\u0103 m\u00e2nca\u021bi dup\u0103 ce v-a\u021bi trezi\u021bi. Prin urmare, am analizat aceast\u0103 afirma\u021bie \u201emicul dejun este cea mai important\u0103 mas\u0103 a zilei\u201d, pentru a descoperi ce este adev\u0103rat \u0219i ce nu este adev\u0103rat.<\/p>\n","protected":false},"author":22,"featured_media":177410,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6530,7358,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-218421","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-energie-ro","9":"tag-nutritie","10":"tag-sanatate","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Este micul dejun cea mai important\u0103 mas\u0103 a zilei sau este doar un mit? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Micul dejun este \u00eentr-adev\u0103r baza zilei? 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