{"id":219836,"date":"2021-02-16T09:27:28","date_gmt":"2021-02-16T08:27:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=219836"},"modified":"2023-05-13T20:28:22","modified_gmt":"2023-05-13T18:28:22","slug":"7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/","title":{"rendered":"7 sfaturi despre cum s\u0103 m\u00e2nca\u021bi ce v\u0103 place f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi"},"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\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#Nu_puteti_pacali_ecuatia_Aport_vs_Productie\" title=\"Nu pute\u021bi p\u0103c\u0103li ecua\u021bia Aport vs. Produc\u021bie\">Nu pute\u021bi p\u0103c\u0103li ecua\u021bia Aport vs. Produc\u021bie<\/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\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#1_Adaugati_activitate_fizica\" title=\"1. Ad\u0103uga\u021bi activitate fizic\u0103\">1. Ad\u0103uga\u021bi activitate fizic\u0103<\/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\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#2_Inlocuiti_zaharul\" title=\"2. \u00cenlocui\u021bi zah\u0103rul\">2. \u00cenlocui\u021bi zah\u0103rul<\/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\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#3_Inlocuiti_mancarurile_grase\" title=\"3. \u00cenlocui\u021bi m\u00e2nc\u0103rurile grase\">3. \u00cenlocui\u021bi m\u00e2nc\u0103rurile grase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#4_Nu_uitati_de_proteine\" title=\"4. Nu uita\u021bi de proteine\">4. Nu uita\u021bi de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#5_Impartiti_portiile\" title=\"5. \u00cemp\u0103r\u021bi\u021bi por\u021biile\">5. \u00cemp\u0103r\u021bi\u021bi por\u021biile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#6_Alegeti_deserturi_cu_un_continut_scazut_de_calorii\" title=\"6. Alege\u021bi deserturi cu un con\u021binut sc\u0103zut de calorii\">6. Alege\u021bi deserturi cu un con\u021binut sc\u0103zut de calorii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#7_Preparati_in_avans_portii_individuale\" title=\"7. Prepara\u021bi \u00een avans por\u021bii individuale\">7. Prepara\u021bi \u00een avans por\u021bii individuale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#Ce_puteti_invata_din_toate_astea\" title=\"Ce pute\u021bi \u00eenv\u0103\u021ba din toate astea?\">Ce pute\u021bi \u00eenv\u0103\u021ba din toate astea?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cu to\u021bii avem uneori &#8221;poft\u0103 de ceva dulce&#8221;. La unii pofta apare din c\u00e2nd \u00een c\u00e2nd pe nea\u0219teptate, iar la al\u021bii aproape cu regularitate la cafeaua de dup\u0103-amiaz\u0103. Pute\u021bi \u00eencerca s\u0103 alunga\u021bi aceste pofte, spre exemplu, cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, dar cumva cu to\u021bii \u0219tim c\u0103 asta nu va func\u021biona, iar un castravete nu va fi niciodat\u0103 ca o pr\u0103jitur\u0103 cu ciocolat\u0103. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fie c\u0103 m\u00e2nca\u021bi dulciuri \u00een mod regulat sau doar ocazional, este bine de \u0219tiut c\u0103 nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 m\u00e2nca\u021bi dulciuri. \u0218tia\u021bi c\u0103 v\u0103 pute\u021bi r\u0103sf\u0103\u021ba cu un mic dulce \u00een fiecare zi, f\u0103r\u0103 s\u0103 v\u0103 fie afectat\u0103 greutatea? A\u0219a c\u0103&nbsp;<strong>nu trebuie s\u0103 renun\u021ba\u021bi la dulciuri c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi, <\/strong>trebuie doar s\u0103 o face\u021bi cu cap. Prin urmare, \u00een articolul de ast\u0103zi v\u0103 vom prezenta c\u00e2teva ponturi despre cum s\u0103 m\u00e2nca\u021bi dulciuri f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Nu_puteti_pacali_ecuatia_Aport_vs_Productie\"><\/span>Nu pute\u021bi p\u0103c\u0103li ecua\u021bia Aport vs. Produc\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oric\u00e2t a\u021bi \u00eencerca, nu pute\u021bi schimba legile fizicii. Deci, principiul va fi \u00eentotdeauna acela\u0219i: <strong>dac\u0103 primi\u021bi mai mult\u0103 energie (calorii) dec\u00e2t consuma\u021bi, ve\u021bi lua \u00een greutate.<\/strong> Dac\u0103, pe de alt\u0103 parte, <strong>absorbi\u021bi mai pu\u021bin\u0103 energie dec\u00e2t consuma\u021bi<\/strong>, <strong>ve\u021bi pierde \u00een<\/strong> <strong>greutate<\/strong>. Singura modalitate de a v\u0103 men\u021bine greutatea este men\u021binerea unui aport caloric echilibrat, ceea ce \u00eenseamn\u0103 c\u0103 trebuie s\u0103 absorbi\u021bi at\u00e2ta energie c\u00e2t consuma\u021bi. Aportul \u0219i produc\u021bia \u00een sine sunt influen\u021bate de mul\u021bi factori, iar gustul dulce tocmai men\u021bionat poate influen\u021ba \u00eentr-o oarecare m\u0103sur\u0103 cantitate de energie primit\u0103. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre aportul caloric din articolul , <span style=\"color: #ff6600;\">Cum s\u0103 calcula\u021bi aportul de macronutrien\u021bi \u0219i energie pentru a pierde \u00een greutate \u0219i a c\u00e2\u0219tiga mas\u0103 muscualar\u0103?&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Cum s\u0103 determina\u021bi c\u00e2te calorii trebuie s\u0103 m\u00e2nca\u021bi?<\/h3>\n\n\n\n<p>Cea mai u\u0219oar\u0103 modalitate este s\u0103 introduce\u021bi datele \u00een calculatorul nostru, care calculeaz\u0103 aportul aproximativ recomandat de calorii \u0219i macronutrien\u021bi individuali care ar trebui respectat pentru a v\u0103 atinge obiectivul. Considera\u021bi c\u0103 valorile sunt doar orientative. Fiecare organism este diferit \u0219i reac\u021bioneaz\u0103 diferit la un anumit aport. Prin urmare, trebuie s\u0103 v\u0103 monitoriza\u021bi aportul \u0219i s\u0103 \u00eel ajusta\u021bi, dac\u0103 este necesar, pentru a v\u0103 atinge treptat obiectivul. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n      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astfel de aport de energie prin <strong>exemplul unui b\u0103rbat \u0219i al unei femei obi\u0219nuite:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Femeia obi\u0219nuit\u0103 (Ema) are 170cm \u0219i c\u00e2nt\u0103re\u0219te 65kg.&nbsp;<\/strong>Aportul recomandat pentru men\u021binerea greut\u0103\u021bii \u00een cazul \u00een care nu practic\u0103 niciun sport \u0219i nu face deloc mi\u0219care fizic\u0103: 2040 kcal\/zi, carbohidra\u021bi: 304g, proteine: 78g, gr\u0103simi: 57g.<\/li><li><strong>B\u0103rbatul obi\u0219nuit (Michal) are 180cm \u0219i c\u00e2nt\u0103re\u0219te 80kg: <\/strong>Aportul recomandat pentru men\u021binerea greut\u0103\u021bii \u00een cazul \u00een care nu practic\u0103 niciun sport \u0219i nu face deloc mi\u0219care fizic\u0103: 2344 kcal\/zi, carbohidra\u021bi: 343g, proteine: 96g, gr\u0103simi: 65g<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 calcul\u0103m c\u0103 micul dejun va reprezenta aproximativ 20%, pr\u00e2nzul 35% \u0219i cina 30% din aportul zilnic, r\u0103m\u00e2nem cu <strong>aproximativ 15%<\/strong> <strong>din aportul zilnic total<\/strong> \u00een care Michal \u0219i Emma ar putea include desertul fit. <strong>Asta ar \u00eensemna 306 kcal per desert pentru Emma \u0219i<\/strong> <strong>351 kcal pentru Michael<\/strong>. \u00cen teorie, fiecare dintre ei ar putea m\u00e2nca aproximativ <strong>60-70g<\/strong> <strong>de ciocolat\u0103<\/strong> \u00een loc de o gustare de dup\u0103-amiaz\u0103 f\u0103r\u0103 s\u0103 le fie afectat\u0103 greutatea. Totu\u0219i, problema este c\u0103 ciocolata nu \u021bine de foame prea mult timp. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel, e posibil ca ei s\u0103 consume o alt\u0103 gustare pentru a-\u0219i potoli foamea, cresc\u00e2nd astfel aportul \u0219i c\u00e2\u0219tig\u00e2nd \u00een greutate pe termen lung. Trebuie s\u0103 lu\u0103m \u00een considerare modul \u00een care func\u021bioneaz\u0103 organismele noastre. Cu siguran\u021b\u0103 asta nu \u00eenseamn\u0103 c\u0103 nu pute\u021bi m\u00e2nca. <strong>Inspira\u021bi-v\u0103 de cele 7 sfaturi ale noastre pentru a afla cum s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi<\/strong> <strong>inteligent, f\u0103r\u0103 a fi nevoie s\u0103 reduce\u021bi din aport pentru restul zilei.<\/strong> \u00cen plus, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la greutate \u0219i la cre\u0219terea procentajului de gr\u0103sime.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg\" alt=\"Cum s\u0103 m\u00e2nca\u021bi dulciuri f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi\" class=\"wp-image-205067\" width=\"843\" height=\"657\" title=\"Cum s\u0103 m\u00e2nca\u021bi dulciuri f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1124x876.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-400x312.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-1536x1197.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-2020-12-21T105437.869-2048x1596.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Adaugati_activitate_fizica\"><\/span>1. Ad\u0103uga\u021bi activitate fizic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat mai sus, <strong>balan\u021ba caloric\u0103 se aplic\u0103 \u00een toate condi\u021biile<\/strong>. Dar asta st\u0103 \u00een m\u00e2inile voastre, deoarece, \u00een practic\u0103, \u00eenseamn\u0103 c\u0103 dac\u0103 <strong>face\u021bi mi\u0219care \u0219i<\/strong> <strong>arde\u021bi mai multe calorii<\/strong>, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 v\u0103 ve\u021bi \u00eengr\u0103\u0219a de la consumul de dulciuri. \u0218i nu trebuie s\u0103 merge\u021bi de \u00eendat\u0103 la o clas\u0103 intensiv\u0103 de crossfit. Ce a\u021bi zice dac\u0103 a\u021bi merge la o pr\u0103jitur\u0103 printr-o <strong>&nbsp;plimbare mai<\/strong> <strong>lung\u0103<\/strong> \u0219i a\u021bi alege o cafenea sau patiserie ca destina\u021bie? Ve\u021bi vedea c\u0103 v\u0103 ve\u021bi bucura cu at\u00e2t mai mult. Cu toate acestea, dac\u0103 nu sunte\u021bi un fan al plimb\u0103rilor lungi, pute\u021bi <strong>arde calorii prin<\/strong> <strong>alte sporturi<\/strong> sau activit\u0103\u021bi zilnice [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>C\u00e2te calorii ardem prin diferite activit\u0103\u021bi?<\/strong>&nbsp;[6]<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center><strong>Activitate<\/strong><\/center><\/th><th><center><strong>C\u00e2t arde pe or\u0103 o femeie de 65 kg<\/strong><\/center><\/th><th><center><strong>C\u00e2t arde pe or\u0103 un b\u0103rbat de 80 kg<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Cur\u0103\u021benie \u00een cas\u0103&nbsp;<\/center><\/td><td><center>214 kcal<\/center><\/td><td><center>264 kcal<\/center><\/td><\/tr><tr><td><center>Gr\u0103din\u0103rit u\u0219or&nbsp;<\/center><\/td><td><center>195 kcal<\/center><\/td><td><center>240 kcal<\/center><\/td><\/tr><tr><td><p style=\"text-align: center;\">Mers (5.5 km\/h) pe o suprafa\u021b\u0103 dreapt\u0103<\/p><\/td><td><center>338 kcal<\/center><\/td><td><center>416 kcal<\/center><\/td><\/tr><tr><td><center>Alergare 10 km\/h<\/center><\/td><td><center>637 kcal<\/center><\/td><td><center>784 kcal<\/center><\/td><\/tr><tr><td><center>S\u0103rit coarda<\/center><\/td><td><center>715 kcal<\/center><\/td><td><center>880 kcal<\/center><\/td><\/tr><tr><td><center>Jumping jacks<\/center><\/td><td><center>520 kcal<\/center><\/td><td><center>640 kcal<\/center><\/td><\/tr><tr><td><center>B\u0103taie cu bulg\u0103ri de z\u0103pad\u0103<\/center><\/td><td><center>400 kcal<\/center><\/td><td><center>505 kcal<\/center><\/td><\/tr><tr><td><center>Dat z\u0103pada cu lopata<\/center><\/td><td><center>570 kcal<\/center><\/td><td><center>750 kcal<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valoarea caloric\u0103 a unui desert obi\u0219nuit <strong>poate fi undeva \u00eentre 200-1000 kcal<\/strong>, \u00een func\u021bie de dimensiune \u0219i compozi\u021bie. Cu toate astea, dac\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu o pr\u0103jitur\u0103 care dep\u0103\u0219e\u0219te aportul vostru caloric, ar trebui s\u0103 merge\u021bi p\u00e2n\u0103 la cafenea, s\u0103 da\u021bi z\u0103pada cu lopata seara \u0219i s\u0103 face\u021bi cur\u0103\u021benie \u00een apartament,&nbsp;<strong>\u0219i astfel<\/strong> <strong>arde\u021bi excesul de calorii f\u0103r\u0103 probleme<\/strong> \u0219i chiar pierde\u021bi \u00een greutate \u00een timp ce m\u00e2nca\u021bi ceea ce v\u0103 place.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg\" alt=\"C\u00e2te calorii arde\u021bi \u00een timpul activit\u0103\u021bilor sportive \u0219i activit\u0103\u021bilor obi\u0219nuite?\" class=\"wp-image-205083\" width=\"843\" height=\"562\" title=\"C\u00e2te calorii arde\u021bi \u00een timpul activit\u0103\u021bilor sportive \u0219i activit\u0103\u021bilor obi\u0219nuite?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktiv.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Inlocuiti_zaharul\"><\/span>2. \u00cenlocui\u021bi zah\u0103rul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg\" alt=\"Cum s\u0103 \u00eenlocui\u021bi zah\u0103rul \u00eentr-un mod s\u0103n\u0103tos\" class=\"wp-image-205097\" title=\"Cum s\u0103 \u00eenlocui\u021bi zah\u0103rul \u00eentr-un mod s\u0103n\u0103tos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nahrad.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:63px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi fani ai deserturilor de cas\u0103, ave\u021bi avantajul <strong>de a controla ingredientele&nbsp; folosite \u0219i valoarea caloric\u0103 rezultat\u0103.<\/strong> Dulciurile precum checurile, pr\u0103jiturile sau brio\u0219ele sunt caracterizate \u00een general prin <strong>con\u021binutul bogat de carbohidra\u021bi<\/strong>,<strong> \u00een principal simpli sub form\u0103 de zaharuri \u0219i<\/strong> <strong>gr\u0103simi<\/strong>. Prin urmare, nu este o idee rea s\u0103 \u00eenlocui\u021bi, cel pu\u021bin \u00een parte, acele ingrediente cu o alternativ\u0103 mai potrivit\u0103. De exemplu, pute\u021bi \u00eencerca <strong>siropul de cicoare<\/strong>, care are un con\u021binut mai sc\u0103zut de zah\u0103r, dar \u0219i o propor\u021bie mare de fibre solubile. Dulcea\u021ba poate fi comparat\u0103 cu zah\u0103rul, dar nu ar trebui s\u0103 exagera\u021bi, deoarece aportul excesiv de fibre poate provoca indigestie. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cendulcitorii<\/strong> v\u0103 vor fi de mare folos \u0219i vor \u00eenlocui cu succes zah\u0103rul din deserturi. Spre exemplu, pute\u021bi \u00eencerca <strong><span style=\"color: #ff6600;\">eritritol<\/span>,<\/strong> <strong><span style=\"color: #ff6600;\">stevia<\/span> sau <\/strong><span style=\"color: #ff6600;\"><strong>xilitol<\/strong><\/span>. Nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la ace\u0219ti \u00eendulcitori. \u00cen mod normal, \u00eei \u00eent\u00e2lni\u021bi \u00een furcte sau \u00een stevia \u00een sine.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g zah\u0103r<\/strong> are<strong>&nbsp;399 kcal&nbsp;<\/strong><\/li><li><strong>100g sirop de cicoare<\/strong> are <strong>155 kcal<\/strong>, 5g de zah\u0103r \u0219i 71g fibre<\/li><li><strong>100 g xilitol<\/strong> are <strong>247 kcal<\/strong> \u0219i 30g zah\u0103r<\/li><li><strong>100g eritritol <\/strong>are&nbsp;0 kcal<\/li><li><strong>100g stevia<\/strong> are 0 kcal<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, valoarea caloric\u0103 a zah\u0103rului \u0219i a altor \u00eendulcitori variaz\u0103 semnificativ. Dac\u0103 v\u0103 teme\u021bi s\u0103 folosi\u021bi doar eritritol sau stevia la copt, <strong>\u00eencerca\u021bi, de<\/strong> <strong>exemplu<\/strong>, <strong>s\u0103 \u00eenlocui\u021bi cel pu\u021bin jum\u0103tate din cantitatea de zah\u0103r cu ele<\/strong>. Gustul acestui amestec nu se va schimba \u00een mod semnificativ, \u00eens\u0103 fizicul vostru poate prezenta cu timpul un aport excesiv de zah\u0103r.<\/p>\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\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Inlocuiti_mancarurile_grase\"><\/span>3. \u00cenlocui\u021bi m\u00e2nc\u0103rurile grase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt ingredient de care aproape niciun desert nu se poate lipsi este gr\u0103simea. \u0218i nu e de mirare. Zicala spune: <strong>\u201eAcolo unde exist\u0103 gr\u0103sime, exist\u0103 \u0219i gust\u201d.<\/strong> De\u0219i gr\u0103simea joac\u0103 rol de purt\u0103tor de gr\u0103sime, din nou, nu este un lucru r\u0103u s\u0103 o \u00eenlocui\u021bi cel pu\u021bin par\u021bial cu o alternativ\u0103 mai pu\u021bin caloric\u0103. De exemplu, dac\u0103 re\u021beta original\u0103 con\u021bine 100g de unt, schimba\u021bi cel pu\u021bin jum\u0103tate cu una dintre aceste op\u021biuni. Dac\u0103 s\u0103ri\u021bi complet peste unt, <strong>\u00eei poate schimba gustul sau consisten\u021ba.<\/strong> De exemplu, pute\u021bi folosi ca \u00eenlocuitor avocado, piure de mere, piure de banane, iaurt grecesc sau piure de dovleac. &nbsp;<span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g unt<\/strong> are aproximativ <strong>748 kcal<\/strong><\/li><li><strong>100 g avok\u00e1da<\/strong> m\u00e1 p\u0159ibli\u017en\u011b <strong>160 kcal<\/strong><\/li><li><strong>100g piure de mere<\/strong> are aproximativ <strong>55 kcal<\/strong><\/li><li><strong>100g banane<\/strong> are aproximativ <strong>94 kcal<\/strong><\/li><li><strong>100g iaurt grecesc(5 % fat)<\/strong> are aproximativ <strong>95 kcal<\/strong><\/li><li><strong>100g piure de dovleac<\/strong> are aproximativ <strong>50 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103, de exemplu, folosi\u021bi o banan\u0103 la preg\u0103tirea unui desert, re\u021bine\u021bi c\u0103 aceasta con\u021bine \u0219i zah\u0103r. A\u0219a c\u0103 nu trebuie s\u0103 \u00eendulci\u021bi at\u00e2t de mult produsul rezultat \u0219i va avea totu\u0219i&nbsp;<strong>un gust grozav.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acela\u0219i mod, pute\u021bi \u00eenlocui \u0219i <strong>alte ingrediente grase <\/strong>\u00een deserturi, cum ar fi mascarpone sau fri\u0219ca. \u00cen astfel de cazuri, ricotta sau <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nza de vaci<\/a> v\u0103 pot fi de mare folos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100ml fri\u0219c\u0103 30% <\/strong>&nbsp;are aproximativ <strong>291 kcal<\/strong><\/li><li><strong>100g sm\u00e2nt\u00e2n\u0103<\/strong> are aproximativ <strong>172 kcal<\/strong><\/li><li><strong>100g mascarpone<\/strong> are aproximativ <strong>386 kcal<\/strong><\/li><li><strong>100g br\u00e2nz\u0103 de vaci gras\u0103<\/strong> are aproximativ <strong>141 kcal<\/strong><\/li><li><strong>100g br\u00e2nz\u0103 slab\u0103 de vaci<\/strong> are aproximativ <strong>68 kcal<\/strong><\/li><li><strong>100g ricotta <\/strong>are aproximativ<strong>&nbsp;140 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Depinde de voi cum s\u0103 \u00eenlocui\u021bi cremele grase. \u00cen plus, dac\u0103 le \u00eendulci\u021bi cu un \u00eendulcitor s\u0103rac \u00een calorii,&nbsp;ve\u021bi ob\u021bine<strong> un desert s\u0103n\u0103tos&nbsp;<\/strong>care s\u0103 con\u021bin\u0103 jum\u0103tate din cantitatea de calorii ca \u0219i re\u021beta original\u0103. V\u0103 pute\u021bi bucura de gustul dulce cu sufletul lini\u0219tit, f\u0103r\u0103 s\u0103 v\u0103 face\u021bi griji pentru siluet\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nu_uitati_de_proteine\"><\/span>4. Nu uita\u021bi de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg\" alt=\"Cum s\u0103 cre\u0219te\u021bi con\u021binutul de proteine din alimente\" class=\"wp-image-205130\" title=\"Cum s\u0103 cre\u0219te\u021bi con\u021binutul de proteine din alimente\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1-1537x2048.jpg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/prot-1.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteina este un macronutrient care este adesea cel mai pu\u021bin reprezentativ \u00een deserturi. Este p\u0103cat, totu\u0219i, deoarece are <strong>cel<\/strong> <strong>mai mare efect termic &#8211; \u00een jur de 20-30%.<\/strong> Aceasta este energia pe care corpul nostru trebuie s\u0103 o consume pentru a procesa macronutrien\u021bii. Din cele 100 kcal, doar aproximativ 70-80 kcal sunt absorbite \u00een corp \u00een func\u021bie de tipul de protein\u0103 primit\u0103. Prin compara\u021bie, efectul termic al carbohidra\u021bilor este de aproximativ <strong>5-10%, iar al gr\u0103similor de<\/strong> <strong>0-3%.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 desertul vostru con\u021bine o cantitate mai mare de proteine, poate fi lejer <strong>considerat o<\/strong> <strong>gustare echilibrat\u0103<\/strong> de care s\u0103 v\u0103 pute\u021bi bucura practic \u00een fiecare zi. Dar cum pute\u021bi introduce pe furi\u0219 proteinele \u00een deserturi? Prima op\u021biune este <strong>\u00eenlocuirea par\u021bial\u0103 a f\u0103inii cu proteine,<\/strong> care reduce con\u021binutul de carbohidra\u021bi \u0219i cre\u0219te con\u021binutul de proteine. Cu toate astea, nu \u00eencerca\u021bi s\u0103 elimina\u021bi complet f\u0103ina din desert, asta ar putea afecta negativ consisten\u021ba. Este optim s\u0103 \u00eenlocui\u021bi aproximativ un sfert din f\u0103in\u0103 cu proteine. De asemenea, pute\u021bi introduce proteinele \u00een desert \u0219i \u00een alte moduri, cum ar fi <b>f\u0103ina de cocos sau legumele.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu v\u0103 implica\u021bi \u00een preg\u0103tirea desertului, dar totu\u0219i vre\u021bi s\u0103 v\u0103 bucura\u021bi de el \u0219i \u00een acela\u0219i timp s\u0103 asigure organismului to\u021bi cei trei macronutrien\u021bi, face\u021bi lucrurile pu\u021bin diferit. \u00cen loc s\u0103 m\u00e2nca\u021bi tot desertul, <strong>\u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi doar jum\u0103tate \u0219i ad\u0103uga\u021bi, spre exemplu, skyr.&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Vede\u021bi cum se traduce aceast\u0103 ajustare \u00een raportul&nbsp; macronutrien\u021bi \/ calorii rezultat:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g de brio\u0219\u0103 cu ciocolat\u0103&nbsp;<\/strong>con\u021bine aproximativ 406 kcal, 5 g proteine, 50 g carbohidra\u021bi \u0219i 20 g gr\u0103simi<\/li><li><strong>50 g de brio\u0219\u0103 cu ciocolat\u0103 cu 100 g zah\u0103r <\/strong>con\u021bine aproximativ 265 kcal, 14 g proteine, 28 g carbohidra\u021bi \u0219i 10 g gr\u0103simi<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea, nici m\u0103care nu trebuie s\u0103 v\u0103 refuza\u021bi bun\u0103t\u0103\u021bile calorice \u0219i chiar pute\u021bi face un desert destul de echilibrat din ele. Trebuie doar s\u0103 v\u0103 g\u00e2ndi\u021bi la cantitate \u0219i s\u0103 completa\u021bi proteinele necesare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Impartiti_portiile\"><\/span>5. \u00cemp\u0103r\u021bi\u021bi por\u021biile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 merge\u021bi la o cafenea \u00eempreun\u0103 cu prietenii, este evident c\u0103 nu ve\u021bi avea niciun control asupra compozi\u021biei desertului. Chiar \u0219i a\u0219a, <strong>nu trebuie s\u0103 v\u0103 refuza\u021bi ceva anume.<\/strong> Spre exemplu, dac\u0103 vre\u021bi o felie de cheescake, tiramisu sau de tort sacher veritabile, nu este nicio problem\u0103 <strong>s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi din c\u00e2nd \u00een<\/strong> <strong>c\u00e2nd<\/strong>, f\u0103r\u0103 s\u0103 recurge\u021bi la o alternativ\u0103 mai s\u0103n\u0103toas\u0103 \u0219i mai u\u0219oar\u0103. Dar re\u021bine\u021bi faptul c\u0103 nici m\u0103car \u00eentr-o cafenea nu trebuie <strong>s\u0103<\/strong> <strong>m\u00e2nca\u021bi toat\u0103 felia de tort.<\/strong> Ce a\u021bi zice dac\u0103 a\u021bi \u00eemp\u0103r\u021bi-o cu cineva. Suntem convin\u0219i c\u0103 un prieten s-ar bucura s\u0103 se r\u0103sfe\u021be cu un desert \u0219i dac\u0103 m\u00e2nca\u021bi fiecare c\u00e2te o jum\u0103tate, ambii ve\u021bi salva din calorii. Pute\u021bi duce acest lucru p\u00e2n\u0103 la cealalt\u0103 extrem\u0103. \u00cei pute\u021bi propune i<strong>ubitei sau iubitului s\u0103 comande un desert \u0219i<\/strong> <strong>s\u0103 gusta\u021bi din el.<\/strong> Prima \u00eenghi\u021bitur\u0103 este \u00eentotdeauna cea mai bun\u0103. Cu toate astea, e posibil s\u0103 nu fi\u021bi foarte aprecia\u021bi dac\u0103 ve\u021bi folosi aceast\u0103 metod\u0103. <strong>Nu oricui \u00eei place s\u0103 \u00ee\u0219i \u00eempart\u0103 desertul.&nbsp;<\/strong> &nbsp;<span style=\"color: #ff6600;\">[5]&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 cazul \u00een care nu ave\u021bi cu cine s\u0103 \u00eel \u00eemp\u0103r\u021bi\u021bi \u0219i totu\u0219i nu vre\u021bi felia \u00eentreag\u0103 de tort, t\u0103ia\u021bi-o pe jum\u0103tate \u00eentr-o farfurie, <strong>m\u00e2nca\u021bi doar jum\u0103tate \u0219i lua\u021bi cealalt\u0103 jum\u0103tate la pachet.&nbsp;<\/strong>Dac\u0103 v-a\u021bi obi\u0219nuit s\u0103 m\u00e2nca\u021bi zilnic ceva dulce la cafea, pute\u021bi m\u00e2nca restul de tort a doua zi, <strong>economisind calorii ,&nbsp;<\/strong>\u00een loc s\u0103 ave\u021bi alte bun\u0103t\u0103\u021bi acas\u0103.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg\" alt=\"Cum s\u0103 m\u00e2nca\u021bi dulciuri \u0219i s\u0103 sl\u0103bi\u021bi\" class=\"wp-image-205146\" width=\"843\" height=\"562\" title=\"Cum s\u0103 m\u00e2nca\u021bi dulciuri \u0219i s\u0103 sl\u0103bi\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-IMG_7142-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Alegeti_deserturi_cu_un_continut_scazut_de_calorii\"><\/span>6. Alege\u021bi deserturi cu un con\u021binut sc\u0103zut de calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 nu v\u0103 va surpinde s\u0103 afla\u021bi c\u0103&nbsp;<strong>deserturile variaz\u0103 ca valoare<\/strong> <strong>caloric\u0103<\/strong>, uneori chiar cu sute de calorii. Dar cum \u0219tim care deserturi adaug\u0103&nbsp;<strong>cea mai pu\u021bin energie&nbsp;<\/strong>la aportul nostru zilnic?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prima dat\u0103, \u00eencerca\u021bi s\u0103 estima\u021bi ce deserturi ar fi <strong>mai u\u0219oare \u00een greutate.<\/strong> Unele companii chiar trec greutatea \u00een grame pe dulciuri, ceea ce simplific\u0103 lucrurile. Dar probabil c\u0103 v\u0103 da\u021bi seama la prima vedere c\u0103 un macaroon este mai mic \u0219i mai u\u0219or \u00een greutate dec\u00e2t o felie de tort de ciocolat\u0103. A\u0219a c\u0103 \u00eencerca\u021bi s\u0103 alege\u021bi <strong>deserturi<\/strong> care <strong>c\u00e2nt\u0103resc &#8221;cel mai pu\u021bin&#8221;.<\/strong> Cu toate astea, \u0219i compozi\u021bia este important\u0103. C\u00e2nd vine vorba de bun\u0103t\u0103\u021bi coapte, \u00eencerca\u021bi s\u0103 le alege\u021bi pe cele cu un blat buretos. La prepararea acestora se folose\u0219te mai pu\u021bin\u0103 gr\u0103sime (uneori chiar deloc) \u0219i mai mul\u021bi carbohidra\u021bi. \u0218i din moment ce un gram de carbohidra\u021bi care <strong>4 kcal<\/strong>, iar un gram de gr\u0103sime are <strong>9 kcal<\/strong>, gr\u0103simea lips\u0103 se eviden\u021biaz\u0103 \u00een mod pozitiv \u00een valoarea caloric\u0103 rezultat\u0103. Nu conteaz\u0103 doar baza, ci \u0219i ce con\u021bine aceasta. <strong>O alegere potrivit\u0103 ar putea fi<\/strong> <strong>diferitele glazuri cu crem\u0103 de br\u00e2nz\u0103<\/strong>, <strong>fructe sau gelatin\u0103.<\/strong> Deserturile pe baz\u0103 de unt, crem\u0103 gras\u0103 sau lapte condensat \u00eendulcite sunt mai pline de calorii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu sunte\u021bi siguri ce s\u0103 alege\u021bi \u0219i din ce sunt f\u0103cute bun\u0103t\u0103\u021bile,&nbsp;<strong>s\u0103 nu v\u0103 teme\u021bi s\u0103 \u00eentreba\u021bi.&nbsp;<\/strong>V\u00e2nz\u0103torii trebuie s\u0103 de\u021bin\u0103 informa\u021bii cu privire la ce v\u00e2nd, astfel \u00eenc\u00e2t s\u0103 v\u0103 ajute s\u0103 alege\u021bi <strong>cel mai potrivit desert pentru obiectivul vostru.&nbsp;<\/strong>Iar dac\u0103 v\u0103 place mai mult ciocolatele, batoanele \u0219i biscui\u021bii, este \u0219i mai u\u0219or, fiindc\u0103 pute\u021bi afla mai multe despre ingredientele de pe ambalaje \u0219i s\u0103 face\u021bi alegerea potrivit\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Preparati_in_avans_portii_individuale\"><\/span>7. Prepara\u021bi \u00een avans por\u021bii individuale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest pont este valabil \u00een mod special pentru cei care&nbsp;<strong>nu se pot opri&nbsp;<\/strong>atunci c\u00e2nd \u00eencep s\u0103 m\u0103n\u00e2nce dulciuri.&nbsp; Dac\u0103 v\u0103 prepara\u021bi singuri bun\u0103t\u0103\u021bile acas\u0103 \u0219i le coace\u021bi voi,&nbsp;<strong>nu are rost s\u0103 le face\u021bi \u00een cantit\u0103\u021bi mari&nbsp;<\/strong>\u0219i pe grab\u0103. Cel mai bine este s\u0103 folosi\u021bi o form\u0103 de copt mai mic\u0103 care s\u0103 fie echivalent\u0103, s\u0103 zicem, cu un sfert dintr-o tigaie normal\u0103. Ve\u021bi ob\u021bine astfel doar&nbsp;<strong>c\u00e2teva por\u021bii,&nbsp;<\/strong>pe care fie le pute\u021bi \u00eemp\u0103r\u021bi pentru urm\u0103toarele zile sau le pute\u021bi congela pentru alt\u0103 dat\u0103, c\u00e2nd v\u0103 apuc\u0103 pofta de ceva dulce. Desigur, le pute\u021bi&nbsp;<strong>\u00eemp\u0103r\u021bi&nbsp;<\/strong>cu familia \u0219i prietenii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dulciurile pe care le cump\u0103ra\u021bi pot fi preparate la fel.&nbsp;<\/strong>Dac\u0103 nu v\u0103 pute\u021bi controla, despacheta\u021bi biscui\u021bii \u0219i&nbsp;<strong>\u00eempacheta\u021bi fiecare bucat\u0103 separat&nbsp;<\/strong>\u00een folie, pung\u0103 de h\u00e2rtie sau \u00eentr-un recipient gol de unt de arahide. Odat\u0103 ce a\u021bi m\u00e2ncat un biscuite care a fost \u00eempachetat, nu ve\u021bi mai avea senza\u021bia c\u0103 v\u0103 mai a\u0219teapt\u0103 \u00eenc\u0103 unul \u00een pachet, lucru care v\u0103 va pune pe g\u00e2nduri \u0219i v\u0103 va opri dorin\u021ba compulsiv\u0103 de a mai m\u00e2nca \u00eenc\u0103 unul.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg\" alt=\"Cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de la dulciuri\" class=\"wp-image-205161\" width=\"843\" height=\"563\" title=\"Cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de la dulciuri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-4-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_puteti_invata_din_toate_astea\"><\/span>Ce pute\u021bi \u00eenv\u0103\u021ba din toate astea?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi \u0219i ie\u0219i\u021bi la o pr\u0103jitur\u0103 cu prietenii din c\u00e2nd \u00een c\u00e2nd, <strong>nu trebuie s\u0103 v\u0103 \u00eengrijora\u021bi c\u0103 v\u0103 ve\u021bi \u00eengr\u0103\u0219a.<\/strong> Dar dac\u0103 ave\u021bi grij\u0103 de greutatea voastr\u0103 \u0219i v\u0103 duce\u021bi la cafenele de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103, poate c\u0103 e momentul s\u0103 aborda\u021bi altfel deserturile.&nbsp;<strong>Pute\u021bi m\u00e2nca dulciuri zilnic&nbsp;<\/strong>f\u0103r\u0103 ca acest lucru s\u0103 v\u0103 afecteze greutatea, dar trebuie s\u0103 fi\u021bi inteligen\u021bi. Dac\u0103 face\u021bi dulciuri acas\u0103, <strong>concentra\u021bi-v\u0103 pe ingrediente.&nbsp;<\/strong>\u00cencerca\u021bi s\u0103 \u00eenlocui\u021bi cel pu\u021bin par\u021bial untul \u0219i zah\u0103rul \u0219i, \u00een schimb, <strong>ad\u0103uga\u021bi proteine<\/strong>. Ar trebui s\u0103 v\u0103 intereseze compozi\u021bia chiar \u0219i atunci c\u00e2nd m\u00e2nca\u021bi un desert la restaurant. \u00cen acela\u0219i timp, <strong>fi\u021bi aten\u021bi la dimensiunea por\u021biei.&nbsp;<\/strong>Pentru un desert mai mare, \u00eemp\u0103r\u021bi\u021bi cu prietenii sau cu partenerul sau \u00eempacheta\u021bi restul. \u0218i dac\u0103 nu v\u0103 pute\u021bi controla \u0219tiind c\u0103 ave\u021bi bomboane \u00een cas\u0103, <strong>\u00eencerca\u021bi s\u0103 le \u00eemp\u0103r\u021bi\u021bi din avans \u00een por\u021bii. <\/strong>Folosi\u021bi-v\u0103 m\u0103car de o parte din sfaturile noastre \u00een via\u021b\u0103 \u0219i ve\u021bi vedea c\u0103 v\u0103 ve\u021bi permite \u00een mod regulat s\u0103 lua\u021bi o gustare f\u0103r\u0103 s\u0103 v\u0103 \u00eengrijora\u021bi c\u0103 v\u0103 ve\u021bi \u00eengr\u0103\u0219a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cunoa\u0219te\u021bi alte metode sigure de a v\u0103 bucura de dulciuri, f\u0103r\u0103 s\u0103 v\u0103 afecteze \u00een mod negativ silueta? \u00cempt\u0103rt\u0103\u0219i\u021bi-le cu noi \u00een comentarii \u0219i poate c\u0103 \u00eei ve\u021bi ajuta \u0219i pe al\u021bii. <\/p>\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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSweeteners\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\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\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","protected":false},"excerpt":{"rendered":"<p>Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi sau s\u0103 v\u0103 men\u021bine\u021bi greutatea, nu trebuie s\u0103 renun\u021ba\u021bi la dulciuri. Chiar le pute\u021bi consuma zilnic, f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi deloc. \u00cen articolul de azi, v\u0103 vom ar\u0103ta cum s\u0103 face\u021bi asta.<\/p>\n","protected":false},"author":100,"featured_media":205189,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7298,6962,6842,7358],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-219836","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-gustari","9":"tag-inlocuitori-de-zahar","10":"tag-macronutrienti","11":"tag-nutritie","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 sfaturi despre cum s\u0103 m\u00e2nca\u021bi ce v\u0103 place f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pute\u021bi m\u00e2nca dulciuri chiar dac\u0103 v\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi. Tot ce trebuie s\u0103 face\u021bi este s\u0103 respecta\u021bi c\u00e2teva principii. V\u0103 vom da c\u00e2teva sfaturi despre cum s\u0103 m\u00e2nca\u021bi dulciuri zilnic, f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 sfaturi despre cum s\u0103 m\u00e2nca\u021bi ce v\u0103 place f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pute\u021bi m\u00e2nca dulciuri chiar dac\u0103 v\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi. Tot ce trebuie s\u0103 face\u021bi este s\u0103 respecta\u021bi c\u00e2teva principii. V\u0103 vom da c\u00e2teva sfaturi despre cum s\u0103 m\u00e2nca\u021bi dulciuri zilnic, f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-16T08:27:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-13T18:28:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"7 sfaturi despre cum s\u0103 m\u00e2nca\u021bi ce v\u0103 place f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi\",\"datePublished\":\"2021-02-16T08:27:28+00:00\",\"dateModified\":\"2023-05-13T18:28:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\"},\"wordCount\":3259,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"keywords\":[\"gust\u0103ri\",\"\u00eenlocuitori de zah\u0103r\",\"macronutrien\u021bi\",\"nutri\u021bie\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\",\"name\":\"7 sfaturi despre cum s\u0103 m\u00e2nca\u021bi ce v\u0103 place f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/feature-4.png\",\"datePublished\":\"2021-02-16T08:27:28+00:00\",\"dateModified\":\"2023-05-13T18:28:22+00:00\",\"description\":\"Pute\u021bi m\u00e2nca dulciuri chiar dac\u0103 v\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi. 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