{"id":220832,"date":"2021-03-10T13:19:20","date_gmt":"2021-03-10T12:19:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=220832"},"modified":"2024-06-07T10:12:52","modified_gmt":"2024-06-07T08:12:52","slug":"un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/","title":{"rendered":"Un ghid simplu despre num\u0103ratul caloriilor \u0219i atingerea obiectivelor"},"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\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/#Cate_calorii_ar_trebui_sa_mancati\" title=\"C\u00e2te calorii ar trebui s\u0103 m\u00e2nca\u021bi?\">C\u00e2te calorii ar trebui s\u0103 m\u00e2nca\u021bi?<\/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\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/#Ce_ar_trebui_sa_stiti_despre_macronutrienti\" title=\"Ce ar trebui s\u0103 \u0219ti\u021bi despre macronutrien\u021bi?\">Ce ar trebui s\u0103 \u0219ti\u021bi despre macronutrien\u021bi?<\/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\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/#De_ce_sa_numarati_caloriile\" title=\"De ce s\u0103 num\u0103ra\u021bi caloriile\">De ce s\u0103 num\u0103ra\u021bi caloriile<\/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\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/#Cum_sa_incepeti_numararea_caloriilor\" title=\"Cum s\u0103 \u00eencepe\u021bi num\u0103rarea caloriilor\">Cum s\u0103 \u00eencepe\u021bi num\u0103rarea caloriilor<\/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\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Num\u0103ratul caloriilor este unul dintre lucrurile care desparte societatea \u00een dou\u0103 tabere. Pentru anumite persoane, aceasta este singura metod\u0103, al\u021bii se \u00eenfioar\u0103 numai la g\u00e2ndul c\u0103 hamburgerul preferat ar trebui s\u0103 devin\u0103 un &#8220;simplu num\u0103r&#8221; \u0219i c\u0103 trebuie s\u0103 noteze valorile \u00eentr-un jurnal. Fie sunte\u021bi fani, fie v\u0103 opune\u021bi num\u0103ratului caloriilor, nu pute\u021bi nega c\u0103 este o <strong>metod\u0103<\/strong> foarte <strong>eficient\u0103 de control al aportului <\/strong>pentru a face mai u\u0219oar\u0103 ob\u021binerea siluetei de vis sau doar pentru a \u00eenv\u0103\u021ba <strong>c\u00e2t trebuie de fapt s\u0103 m\u00e2nca\u021bi. <\/strong>Dac\u0103 v\u0103 g\u00e2ndi\u021bi s\u0103 \u00eencepe\u021bi s\u0103 num\u0103ra\u021bi caloriile, avem c\u00e2teva sfaturi care vor simplifica foarte mult \u00eentregul proces.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Cate_calorii_ar_trebui_sa_mancati\"><\/span>C\u00e2te calorii ar trebui s\u0103 m\u00e2nca\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a \u00eencepe s\u0103 num\u0103ra\u021bi caloriile din alimente, trebuie s\u0103 afla\u021bi c\u00e2te calorii \u0219i macronutrien\u021bi trebuie de fapt s\u0103 m\u00e2nca\u021bi pentru a v\u0103 atinge obiectivul. Articolul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierdere \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/a>, care o s\u0103 v\u0103 ajute \u00een acest sens. O op\u021biune \u0219i mai u\u0219oar\u0103 este s\u0103 introduce\u021bi greutatea, \u00een\u0103l\u021bimea \u0219i alte <strong>date specifice \u00een <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" aria-label=\"calculatorul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calculatorul<\/a> nostru,<\/strong> care va calcula aportul conform obiectivului setat.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_stiti_despre_macronutrienti\"><\/span>Ce ar trebui s\u0103 \u0219ti\u021bi despre macronutrien\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a lucra mai bine cu alimentele \u0219i valorile lor calorice, este necesar s\u0103 ave\u021bi cel pu\u021bin o <strong>idee de baz\u0103 privind macronutrien\u021bii individuali.<\/strong><\/p>\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=\"964\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg\" alt=\"Ce surse de proteine sunt cele mai bune?\" class=\"wp-image-213169\" title=\"Care surse de proteine sunt cele mai bune?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg 964w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-343x400.jpg 343w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1317x1536.jpg 1317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1756x2048.jpg 1756w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1.jpg 1783w\" sizes=\"auto, (max-width: 964px) 100vw, 964px\" \/><\/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:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Proteine<\/h3>\n\n\n\n<p>Proteinele sunt macronutrien\u021bi care ajut\u0103 s\u0103n\u0103tatea oaselor, dezvoltarea masei musculare, protejeaz\u0103 mu\u0219chii \u00een timpul dietei \u0219i pot fi de ajutor \u0219i \u00een controlarea poftei de dulce. Dar, sunt importante \u0219i pentru sistemul imunitar, deoarece sunt fundamentale pentru celule. Valoare energetic\u0103 a <strong>1 g de proteine este de 4 kcal.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20134]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Surse de proteine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>carne, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>, ou\u0103<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103 cottage<\/a>, iaurt, orice alt tip de br\u00e2nz\u0103 sau produse lactate<\/li>\n\n\n\n<li>\u00eenlocuitori vegani de carne (tofu, tempeh, seitan)<\/li>\n\n\n\n<li>psuedo-cereale (hri\u0219c\u0103, amaranth, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>)<\/li>\n\n\n\n<li>leguminoase (linte, fasole) <\/li>\n\n\n\n<li>nuci \u0219i semin\u021be<\/li>\n\n\n\n<li>proteine (din <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zer<\/a>, din <a aria-label=\"plante (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plante<\/a>)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/snacks-uri-proteice\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biscui\u021bi proteici<\/a>, etc.<\/li>\n<\/ul>\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 sursele de proteine din articolul <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/strong><\/a><strong>.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Carbohidra\u021bi<\/h3>\n\n\n\n<p>Carbohidra\u021bii sunt importan\u021bi pentru organism pentru c\u0103 <strong>servesc drept surs\u0103 de energie. <\/strong>Valoare energetic\u0103 a <strong>1 g de carbohidra\u021bi este de 4 kcal.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Surse de carbohidra\u021bi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cereale integrale (ov\u0103z \u0219i fulgi spelta, f\u0103in\u0103, orez, paste, produse de patiserie) <\/li>\n\n\n\n<li>pseudo cereale (hri\u0219c\u0103, amaranth, quinoa) <\/li>\n\n\n\n<li>cartofi normali \u0219i dulci<\/li>\n\n\n\n<li>leguminoase (linte, n\u0103ut, fasole) <\/li>\n\n\n\n<li>fructe \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a><\/li>\n<\/ul>\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=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png\" alt=\"Care sunt cele mai bune surse de gr\u0103simi\" class=\"wp-image-213199\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Gr\u0103simi<\/h3>\n\n\n\n<p>Chiar \u0219i gr\u0103simile servesc ca surs\u0103 de energie. Acestea sunt o parte important\u0103 a celulelor \u0219i sunt implicate \u00een produc\u021bia diver\u0219ilor hormoni din organism. \u00cen acela\u0219i timp, protejeaz\u0103 \u0219i organele. Valoare energetic\u0103 a <strong>1 g de gr\u0103simi este de 9 kcal.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Surse de gr\u0103simi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be, nuci<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt<\/a> din nuci<\/li>\n\n\n\n<li><span style=\"text-align: inherit\">unt, <\/span><a href=\"https:\/\/gymbeam.ro\/pure-ghee-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a><span style=\"text-align: inherit\"> \u0219i uleiuri (floarea soarelui, m\u0103sline, dovleac)<\/span><\/li>\n\n\n\n<li>m\u0103sline<\/li>\n\n\n\n<li>avocado<\/li>\n\n\n\n<li>gr\u0103sime, care este o component\u0103 a proteinei animale (de exemplu, gr\u0103simea din carnea de vit\u0103)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Fibre<\/h3>\n\n\n\n<p>Pe l\u00e2ng\u0103 macronutrien\u021bii men\u021biona\u021bi mai sus, ar trebui s\u0103 v\u0103 intereseze \u0219i aportul de fibre din diet\u0103, \u00eentruc\u00e2t \u00eendeplinesc mai multe func\u021bii importante. Fibrele insolubile sunt nedegradabile \u0219i pot <strong>fi de ajutor, de exemplu, pentru problemele digestive. <\/strong>Pe de alt\u0103 parte, fibrele solubile se dizolv\u0103, <strong>induc\u00e2nd <\/strong>astfel <strong>o senza\u021bie de sa\u021bietate, care este util\u0103 \u00een special atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate. <\/strong>\u00cen compara\u021bie cu al\u021bi macronutrien\u021bi, con\u021bin numai <strong>2 kcal pe gram.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Surse de fibre:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fructe<\/li>\n\n\n\n<li>legume<\/li>\n\n\n\n<li>leguminoase<\/li>\n\n\n\n<li>cereale \u0219i cereale integrale<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,8665,115093\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"De_ce_sa_numarati_caloriile\"><\/span>De ce s\u0103 num\u0103ra\u021bi caloriile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i la \u00eenceput num\u0103ratul caloriilor poate p\u0103rea la fel de dificil precum fizica cuantic\u0103, ve\u021bi vedea c\u0103 <b>\u00een timp va deveni mai u\u0219or<\/b> \u0219i ve\u021bi observa c\u0103 sunt necesare doar <strong>c\u00e2teva minute<\/strong> zilnic.<strong>&nbsp;<\/strong>Bine\u00een\u021beles, \u00eenceputul este \u00eentotdeauna dificil, dar faptul c\u0103 v\u0103 ofer\u0103<b> multe beneficii<\/b> o s\u0103 v\u0103 ajute s\u0103 continua\u021bi.<\/p>\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=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg\" alt=\"De ce s\u0103 num\u0103ra\u021bi caloriile?\" class=\"wp-image-213226\" title=\"De ce s\u0103 \u00eencepem num\u0103ratul caloriilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-326x400.jpg 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1253x1536.jpg 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1670x2048.jpg 1670w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac.jpg 2000w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/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:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Ve\u021bi \u00een\u021belege mai bine alimentele<\/h3>\n\n\n\n<p>Ciocolata va fi mereu ciocolat\u0103, dar \u0219tia\u021bi c\u0103 nu trebuie s\u0103 o percepe\u021bi doar ca o gustare vinovat\u0103, dar \u0219i ca <strong>surs\u0103 excelent\u0103 de gr\u0103simi s\u0103n\u0103toase din cacao de \u00eenalt\u0103 calitate? <\/strong>Dac\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 privi\u021bi alimentele nu doar ca un produs finit, ci s\u0103-i \u00een\u021belege\u021bi \u0219i ingredientele specifice, ve\u021bi putea s\u0103 <strong>oferi\u021bi mai u\u0219or organismului necesarul de nutrien\u021bi \u0219i s\u0103 elimina\u021bi <\/strong>elementele d\u0103un\u0103toare.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ve\u021bi dep\u0103\u0219i teama de anumite alimente<\/h3>\n\n\n\n<p>Tr\u0103i\u021bi \u00eentr-o lume \u00een care lua\u021bi un kilogram de fiecare dat\u0103 c\u00e2nd m\u00e2nca\u021bi fast food? C\u00e2nd \u00eenv\u0103\u021ba\u021bi s\u0103 lucra\u021bi cu caloriile, ve\u021bi realiza c\u0103 <strong>un cheeseburger nu este un aliment care v\u0103 va face s\u0103 lua\u021bi \u00een greutate imediat. <\/strong>Sunt doar \u00een jur de 300 kcal \u00een plus \u00een aportul zilnic de energie. \u0218i dac\u0103 sc\u0103de\u021bi aceste 300 kcal dintr-o alt\u0103 mas\u0103 zilnic\u0103, pute\u021bi chiar avea un deficit caloric \u0219i s\u0103 pierde\u021bi \u00een greutate.<\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, cu siguran\u021b\u0103 acest lucru nu \u00eenseamn\u0103 c\u0103 burgerul ar trebui s\u0103 devin\u0103 o parte din dieta zilnic\u0103, deoarece depinde \u0219i calitatea alimentelor. Dar dac\u0103 \u00eel savura\u021bi din c\u00e2nd \u00een c\u00e2nd nu se va \u00eent\u00e2mpla nimic.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ve\u021bi putea alege alimentele corecte<\/h3>\n\n\n\n<p>Ave\u021bi programat un pr\u00e2nz de afaceri, dar v\u0103 dori\u021bi ca m\u00e2ncarea din restaurant <strong>s\u0103 nu v\u0103 creasc\u0103 exagerat de mult aportul caloric? <\/strong>Atunci aceasta este situa\u021bia \u00een care num\u0103ratul caloriilor va fi de folos. Nu trebuie s\u0103 sf\u00e2r\u0219i\u021bi prin a alege o salat\u0103 doar pentru c\u0103 este considerat\u0103 \u00een general &#8220;dietetic\u0103&#8221;. A\u021bi putea fi surprin\u0219i de c\u00e2te calorii se pot ascunde \u00eentr-un sos de salat\u0103. \u00cen schimb, <strong>alege\u021bi o mas\u0103 complet\u0103<\/strong> pentru a oferi organismului proteine, carbohidra\u021bi \u0219i gr\u0103simi de calitate. Num\u0103r\u00e2nd caloriile, ve\u021bi afla \u0219i con\u021binutul de nutrien\u021bi, deci pute\u021bi <strong>lua decizia corect\u0103. <\/strong>Ce ar fi dac\u0103 a\u021bi alege <strong>somon, cartofi \u0219i legume?<\/strong><\/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 is-style-default\">4. Ve\u021bi \u00een\u021belege schimb\u0103rile de energie<\/h3>\n\n\n\n<p>La antrenamentul de ieri, totul a mers perfect, dar ast\u0103zi v\u0103 sim\u021bi\u021bi de parc\u0103 a\u021bi fost lovi\u021bi de un tren? Uneori chiar \u0219i o ganter\u0103 u\u0219oar\u0103 v\u0103 poate face s\u0103 transpira\u021bi. Consulta\u021bi jurnalul alimentar \u0219i <strong>g\u00e2ndi\u021bi-v\u0103 dac\u0103 ceea ce a\u021bi m\u00e2ncat este de vin\u0103. <\/strong>Poate aportulmare de carbohidra\u021bi v-a oferit energie \u0219i ar putea fi motivul pentru care a\u021bi avut un antrenament bun? \u00cen acela\u0219i fel, datorit\u0103 \u00eenregistr\u0103rii caloriilor \u0219i macronutrien\u021bilor specifici, <strong>pute\u021bi observa ce preparate v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi bine<\/strong> \u0219i c\u00e2nd, de altfel, sunte\u021bi gata s\u0103 v\u0103 \u00eentinde\u021bi \u00een pat \u0219i s\u0103 dormi\u021bi pu\u021bin. Apoi pute\u021bi lucra mai bine cu informa\u021bia \u0219i, astfel, <strong>s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi performan\u021ba nu numai la sal\u0103, dar \u0219i \u00een timpul sarcinilor importante de la serviciu sau \u00een timpul examenelor la \u0219coal\u0103.<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg\" alt=\"Cum poate alimenta\u021bia s\u0103 v\u0103 afecteze energia\" class=\"wp-image-213243\" title=\"Cum poate alimenta\u021bia s\u0103 v\u0103 afecteze energia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Ve\u021bi putea tr\u0103i mai s\u0103n\u0103tos<\/h3>\n\n\n\n<p>Mul\u021bi oameni ar dori s\u0103 m\u0103n\u00e2nce &#8220;mai bine&#8221; pentru a fi mai s\u0103n\u0103to\u0219i \u0219i a se sim\u021bi bine, dar cumva nu \u0219tiu de unde s\u0103 \u00eenceap\u0103. Num\u0103ratul caloriilor poate fi un mod perfect <strong>de a g\u0103si mai multe alimente s\u0103n\u0103toase \u0219i mai pu\u021bin recomandate, de a le \u00een\u021belege compozi\u021bia \u0219i a afla ce s\u0103 m\u00e2nca\u021bi<\/strong> pentru a sus\u021bine s\u0103n\u0103tatea sistemului cardiovascular \u0219i a reduce, de exemplu, riscul de diabet sau alte boli contemporane. Toate acestea, desigur, \u00een m\u0103sura \u00een care dieta este echilibrat\u0103. Ve\u021bi afla \u0219i c\u0103 indigestia poate avea leg\u0103tur\u0103 cu aportul de fibre, de exemplu, deci nu este necesar s\u0103 \u00eencepe\u021bi s\u0103 lua\u021bi medicamente imediat. De exemplu, uneori este suficient s\u0103 v\u0103 concentra\u021bi pe un aport mai mare de fructe \u0219i legume \u00een diet\u0103.<\/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 is-style-default\">6. V\u0103 va fi mai u\u0219or s\u0103 men\u021bine\u021bi rezultatele<\/h3>\n\n\n\n<p>Dac\u0103 reu\u0219i\u021bi s\u0103 pierde\u021bi \u00een greutate datorit\u0103 num\u0103ratului caloriilor \u0219i ajunge\u021bi la silueta visat\u0103, este minunat. Chiar mai bine, v\u0103 va <strong>fi mult mai u\u0219or<\/strong> <strong>s\u0103 v\u0103 men\u021bine\u021bi rezultatele.&nbsp;<\/strong>Nimeni nu dore\u0219te s\u0103 v\u0103 num\u0103ra\u021bi caloriile toat\u0103 via\u021ba. Totu\u0219i, \u00eencerc\u00e2nd pentru o perioad\u0103 de timp ,cu siguran\u021b\u0103 ve\u021bi <strong>\u00een\u021belege dimensiunea aproximativ\u0103 a por\u021biei optime, dar \u0219i compozi\u021bia recomandat\u0103. <\/strong>Gra\u021bie acestui lucru, v\u0103 pute\u021bi estima u\u0219or por\u021biile \u00een viitor \u0219i men\u021bine greutatea. De aceea num\u0103ratul caloriilor este foarte <strong>diferit de planurile de diet\u0103 &#8220;personalizate&#8221;<\/strong> pe care le pute\u021bi ob\u021bine. Ve\u021bi putea pierde \u00een greutate cu acestea, dar dac\u0103 specialistul nu v\u0103 \u00eenva\u021b\u0103 cum s\u0103 lucra\u021bi cu alimentele, este foarte posibil s\u0103 reveni\u021bi la greutatea ini\u021bial\u0103 de \u00eendat\u0103 ce v\u0103 relua\u021bi obiceiurile alimentare.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"899\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg\" alt=\"Cum s\u0103 v\u0103 men\u021bine\u021bi silueta \u0219i s\u0103 nu lua\u021bi \u00een greutate\" class=\"wp-image-213257\" title=\"Cum s\u0103 v\u0103 men\u021bine\u021bi silueta \u0219i s\u0103 nu lua\u021bi \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_sa_incepeti_numararea_caloriilor\"><\/span>Cum s\u0103 \u00eencepe\u021bi num\u0103rarea caloriilor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum c\u0103 \u0219ti\u021bi c\u00e2te calorii \u0219i c\u00e2\u021bi macronutrien\u021bi trebuie s\u0103 ob\u021bine\u021bi, ave\u021bi o descriere a proteinelor, carbohidra\u021bilor \u0219i gr\u0103similor \u0219i, de asemenea, cunoa\u0219te\u021bi beneficiile oferite de num\u0103rarea caloriilor, <strong>putem \u00een sf\u00e2r\u0219it s\u0103 \u00eencepem.<\/strong><\/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 is-style-default\">1. Desc\u0103rca\u021bi aplica\u021bii care fac procesul mai u\u0219or<\/h3>\n\n\n\n<p>\u00cen prezent exist\u0103 multe aplica\u021bii pe mobil care<strong> v\u0103 pot simplifica via\u021ba \u0219i chiar \u0219i procesul de num\u0103rare al caloriilor. <\/strong>\u00cenc\u0103 de la \u00eenceput, aplica\u021bia <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>MyFitnessPal<\/strong><\/a>, de exemplu, v\u0103 poate ajuta foarte mult. \u00cen aceast\u0103 aplica\u021bie doar introduce\u021bi datele sau pot fi calculate direct de aplica\u021bie \u0219i apoi pute\u021bi <strong>\u00eencepe jurnalul. <\/strong>Pentru a nu fi nevoi\u021bi s\u0103 c\u0103uta\u021bi produse specifice, tot ce trebuie s\u0103 face\u021bi este <strong>s\u0103 scana\u021bi un cod de bare <\/strong>al oric\u0103rui aliment ambalat, iar aplica\u021bia \u00eel va g\u0103si pentru voi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, \u0219i alte aplica\u021bii pot fi de mare ajutor, cum ar fi <strong>MyNetDiary,<\/strong> care este folosit \u0219i pentru a \u00eenregistra alimentele consumate. \u00cen plus, <b>con\u021bine sute de re\u021bete s\u0103n\u0103toase<\/b> din care v\u0103 pute\u021bi inspira dac\u0103 decide\u021bi s\u0103 v\u0103 schimba\u021bi obiceiurile alimentare. \u0218i dac\u0103 deja sunte\u021bi exper\u021bi \u00een num\u0103ratul caloriilor \u0219i vre\u021bi s\u0103 afla\u021bi mai multe despre alimente, aplica\u021bia <strong>Nutrients &#8211; Nutrition Facts<\/strong> v\u0103 poate ajuta. Con\u021bine zeci de mii de alimente \u0219i, de asemenea, de exemplu, <strong>con\u021binutul lor detaliat de vitamine \u0219i minerale. <\/strong>pute\u021bi g\u0103si aceste informa\u021bii \u0219i pe&nbsp;<a class=\"ek-link\" href=\"https:\/\/fdc.nal.usda.gov\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">website-ul Departamentului American al Agriculturii<\/a><span style=\"text-align: inherit\">.<\/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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg\" alt=\"Cea mai bun\u0103 aplica\u021bie pentru num\u0103ratul caloriilor\" class=\"wp-image-213271\" title=\"Cea mai bun\u0103 aplica\u021bie pentru num\u0103ratul caloriilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. C\u00e2nt\u0103ri\u021bi por\u021biile alimentelor folosite cel mai des<\/h3>\n\n\n\n<p>C\u00e2ntarul de buc\u0103t\u0103rie este un lucru minunat, dar ce ve\u021bi face dac\u0103 se termin\u0103 bateria? Toate eforturile de a pierde \u00een greutate vor fi pierdute? Pentru a \u00eenv\u0103\u021ba cum s\u0103 v\u0103 evalua\u021bi mai bine alimentele, <strong>crea\u021bi un tabel al ingredientelor preferate \u0219i c\u00e2nt\u0103ri\u021bi cantitatea folosit\u0103 cu o cea\u0219c\u0103, lingur\u0103 sau can\u0103 de m\u0103surat. <\/strong>Apoi, c\u00e2nd g\u0103ti\u021bi, nu trebuie s\u0103 scoate\u021bi din nou c\u00e2ntarul. Trebuie doar s\u0103 re\u021bine\u021bi c\u00e2t spa\u021biu din cea\u0219c\u0103 ocup\u0103 materia prim\u0103. De asemenea, <strong>pute\u021bi trasa o linie pentru ingrediente separate<\/strong> sau v\u0103 pute\u021bi inspira din tabelele noastre, care con\u021bine mai multe alimente c\u00e2nt\u0103rite crud (valorile pot varia \u00een func\u021bie de tipul de produs specific). <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\n<p><strong>C\u00e2te calorii au sursele de carbohidra\u021bi?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>100 g de materie prim\u0103<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Carbohidra\u021bi<\/strong><\/th><th><strong>Proteine<\/strong><\/th><th><strong>Gr\u0103simi<\/strong><\/th><th><p style=\"text-align: center\"><strong>1 cea\u0219c\u0103 250 ml<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\">Paste<\/p><\/td><td><p style=\"text-align: center\">357<\/p><\/td><td>73<\/td><td>12.5<\/td><td>2<\/td><td>110 g de paste<\/td><\/tr><tr><td>Linte<\/td><td>286<\/td><td>66<\/td><td>23<\/td><td>1.5<\/td><td>210 g de linte<\/td><\/tr><tr><td>Ov\u0103z<\/td><td>375<\/td><td>67.5<\/td><td>12.5<\/td><td>6<\/td><td>160 g de ov\u0103z<\/td><\/tr><tr><td>Orez<\/td><td>356<\/td><td>80<\/td><td>6.5<\/td><td>0<\/td><td>210 g de orez<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Re\u021bine\u021bi c\u0103<strong> alimentele crude \u00ee\u0219i vor modifica volumul dup\u0103 g\u0103tire. <\/strong>C\u00e2t de mult va varia greutatea depinde \u0219i de timpul de g\u0103tire. Totu\u0219i, \u00een anumite cazuri, poate cre\u0219te chiar \u0219i cu 100-200%. Deci dac\u0103 sunte\u021bi \u00eengrijora\u021bi c\u0103 o cea\u0219c\u0103 de linte are 632 kcal, re\u021bine\u021bi c\u0103 dup\u0103 g\u0103tire ve\u021bi avea 600 g de linte, care cu siguran\u021b\u0103 nu este o cantitate mic\u0103. Un tabel similar poate fi creat chiar \u0219i pentru m\u0103surarea surselor de gr\u0103simi.<\/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 au sursele de gr\u0103simi?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>1 linguri\u021b\u0103<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Carbohidra\u021bi<\/strong><\/th><th><strong>Proteine<\/strong><\/th><th><strong>Gr\u0103simi<\/strong><\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Unt de arahide<\/a> (15 g)<\/td><td>96<\/td><td>3<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Ulei de m\u0103sline (5 ml)<\/td><td>41<\/td><td>0<\/td><td>0<\/td><td>5<\/td><\/tr><tr><td>Ulei de cocos (5 ml)<\/td><td>44<\/td><td>0<\/td><td>0<\/td><td>5<\/td><\/tr><tr><td>Unt 5 g<\/td><td>37<\/td><td>0<\/td><td>0<\/td><td>4<\/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>Pentru unele persoane, sursa de proteine, precum carnea, poate fi cel mai greu de estimat. \u00cen acest caz, <strong>cel mai u\u0219or mod este de a o c\u00e2nt\u0103ri imediat dup\u0103 cump\u0103rare<\/strong> \u0219i apoi s\u0103 o congela\u021bi de exemplu, \u00een por\u021bii de 100g. Dac\u0103 achizi\u021biona\u021bi un pachet de piept de pui care c\u00e2nt\u0103re\u0219te 400 g \u0219i con\u021bine dou\u0103 buc\u0103\u021bi de carne, pur \u0219i simplu \u00eencerca\u021bi s\u0103 face\u021bi 4 buc\u0103\u021bi de aproximativ aceea\u0219i dimensiune. Cu tofu, seitan \u0219i \u00eenlocuitorii similari, este mai u\u0219or s\u0103 estima\u021bi corect cantitatea datorit\u0103. \u0218i dac\u0103 v\u0103 afla\u021bi \u00een situa\u021bia \u00een care alimentele v\u0103 vor fi servite de altcineva \u0219i nu ve\u021bi avea control asupra greut\u0103\u021bii, pute\u021bi <strong>\u00eencerca s\u0103 v\u0103 imagina\u021bi c\u0103 proteinele ar trebui s\u0103 ocupe aproximativ<\/strong><strong style=\"text-align: inherit\">&nbsp;\u00bc din farfurie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">C\u00e2te calorii au sursele selectate de proteine?<\/span><\/span><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>100 g de materie prim\u0103<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Carbohidra\u021bi<\/strong><\/th><th><strong>Proteine<\/strong><\/th><th><strong>Gr\u0103simi<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Piept de pui<\/td><td>110<\/td><td>0<\/td><td>23<\/td><td>1<\/td><\/tr><tr><td>Friptur\u0103 de vit\u0103<\/td><td>172<\/td><td>2<\/td><td>20<\/td><td>9<\/td><\/tr><tr><td>Mu\u0219chiule\u021b de porc<\/td><td>143<\/td><td>0<\/td><td>21<\/td><td>4<\/td><\/tr><tr><td>Tofu afumat<\/td><td>139<\/td><td>1<\/td><td>17<\/td><td>8<\/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>C\u00e2nd crea\u021bi tabele asem\u0103n\u0103toare celor de mai sus, v\u0103 recomand\u0103m s\u0103 nu respecta\u021bi cantitatea g\u0103sit\u0103 pe internet, ci s\u0103 o crea\u021bi chiar voi. Fiecare cea\u0219c\u0103 este diferit\u0103. De asemenea, o linguri\u021b\u0103 de unt de arahide poate avea mai multe dimensiuni \u0219i astfel difer\u0103 cu zeci de calorii. Atunci c\u00e2nd m\u0103sura\u021bi chiar voi cantit\u0103\u021bile individuale, <strong>\u00een cele din urm\u0103 ve\u021bi \u00eenv\u0103\u021ba s\u0103 estima\u021bi cantitatea&nbsp;<\/strong><span style=\"text-align: inherit\"><strong>perfect \u0219i cu \u00eencredere<\/strong><\/span><strong style=\"text-align: inherit\">.<\/strong><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg\" alt=\"C\u00e2te calorii con\u021bin alimentele?\" class=\"wp-image-213287\" title=\"C\u00e2te calorii con\u021bin alimentele voastre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Salva\u021bi re\u021betele preferate<\/h3>\n\n\n\n<p>Dac\u0103 \u00een fiecare zi ave\u021bi un preparat complet diferit \u00een farfurie, bravo vou\u0103, pute\u021bi fi siguri c\u0103 nu v\u0103 ve\u021bi s\u0103tura de nimic. Totu\u0219i, o mare parte din popula\u021bie are <strong>preparate preferate, pe care le schimb\u0103 \u00een mod regulat \u00een timpu lunii. <\/strong>Dac\u0103 \u0219i voi v\u0103 num\u0103ra\u021bi printre ace\u0219tia, avem un sfat despre cum s\u0103 &#8220;\u021bine\u021bi un jurnal&#8221; mai u\u0219or &#8211; <strong>salva\u021bi-v\u0103 re\u021betele. <\/strong>De obicei \u00een aplica\u021biile pentru calcularea caloriilor, este posibil s\u0103 v\u0103 crea\u021bi propria mas\u0103. Apoi, urm\u0103toarea dat\u0103 c\u00e2nd g\u0103ti\u021bi din nou acest preparat, <strong>nu trebuie s\u0103 da\u021bi click pe toate ingredientele. <\/strong>Tot ce trebuie s\u0103 face\u021bi este s\u0103 <strong>alege\u021bi re\u021beta &#8220;voastr\u0103&#8221;, s\u0103 adapta\u021bi greutatea<\/strong> fiec\u0103rui ingrediente \u0219i asta este tot. De exemplu, pute\u021bi&nbsp;<strong>cre\u0219te cantitatea de legume<\/strong> dup\u0103 caz <strong>\u00een locul unui supliment de carbohidra\u021bi.<\/strong> Ca alternativ\u0103, ad\u0103uga\u021bi mai mult unt de arahide atunci c\u00e2nd trebuie s\u0103 suplimenta\u021bi gr\u0103simile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 func\u021bie este \u0219i ea foarte practic\u0103 spre exemplu, pentru copt, \u00eentruc\u00e2t v\u0103 permite s\u0103 <strong>s\u0103 nota\u021bi doar o anumit\u0103 parte a gust\u0103rilor finite. <\/strong>Dac\u0103 ve\u021bi coace un desert ce acoper\u0103 tava, nu este necesar s\u0103 t\u0103ia\u021bi o bucat\u0103, s\u0103 o c\u00e2nt\u0103ri\u021bi \u0219i apoi s\u0103 calcula\u021bi \u00een mod propor\u021bional c\u00e2te ingrediente individuale se reg\u0103sesc \u00een aceea bucat\u0103. Aplica\u021bia va face acest lucru pentru voi. \u00cen mod similar, pute\u021bi folosi aceast\u0103 func\u021bie chiar dac\u0103 ve\u021bi g\u0103ti pentru mai multe persoane. Din nou, pute\u021bi <strong>c\u00e2nt\u0103ri doar por\u021bia voastr\u0103, iar aplica\u021bia calculeaz\u0103 raportul ingredientelor individuale.<\/strong><\/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 is-style-default\">4. Planifica\u021bi \u00een avans<\/h3>\n\n\n\n<p>Pentru persoanele care nu s-au specializat \u00eenc\u0103 \u00een num\u0103ratul caloriilor, putem recomanda un lucru &#8211; planificarea. Preg\u0103tirea reprezint\u0103 cheia c\u0103tre succes. \u00cen special \u00een timpul acestui proces. Cred c\u0103 <strong>nimeni nu vrea s\u0103 noteze&nbsp;dup\u0103 pr\u00e2nz&nbsp;<\/strong><strong style=\"text-align: inherit\">ce a m\u00e2ncat deja \u0219i s\u0103 realizeze c\u0103 mai are doar 200 kcal pentru restul zilei. <\/strong><span style=\"text-align: inherit\">Totu\u0219i, acest lucru se poate \u00eent\u00e2mpla u\u0219or, mai ales dac\u0103 nu \u0219ti\u021bi ce cantitate de energie se afl\u0103 \u00een alimentele preferate. \u00cen prima s\u0103pt\u0103m\u00e2n\u0103, ar fi mai bine dac\u0103 <strong>planifica\u021bi \u0219i nota\u021bi cel pu\u021bin cele<\/strong><\/span><strong style=\"text-align: inherit\"> 3 mese principale cu o zi \u00eenainte. <\/strong><span style=\"text-align: inherit\">Nu doar v\u0103 ve\u021bi planifica mesele \u00een mod egal pe parcursul zilei, dar ve\u021bi <\/span><strong style=\"text-align: inherit\">economisi \u0219i timp \u00een timpul procesului de g\u0103tit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni, c\u00e2nde ve\u021bi cunoa\u0219te mai bine alimentele, v\u0103 pute\u021bi \u00eenregistra mesele \u00een aplica\u021bie pe parcursul zilei \u00een loc s\u0103<strong> face\u021bi totul \u00een avans. <\/strong>Ve\u021bi putea estima c\u00e2te calorii \u0219i macronutrien\u021bi se reg\u0103sesc \u00eentr-un anumit aliment \u0219i s\u0103 planifica\u021bi corect dimensiunea por\u021biei, ca s\u0103 nu sf\u00e2r\u0219i\u021bi prin a v\u0103 folosi toate caloriile \u00een timpul primei jum\u0103t\u0103\u021bi a zilei.<\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"737\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg\" alt=\"Cum s\u0103 \u021bine\u021bi eviden\u021ba caloriilor din alimente?\" class=\"wp-image-213302\" title=\"Cum s\u0103 \u021bine\u021bi eviden\u021ba caloriilor din alimente\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1536x1008.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-2048x1344.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Nu urm\u0103ri\u021bi doar caloriile<\/h3>\n\n\n\n<p>Desigur, caloriile sunt importante \u0219i aportul lor stabile\u0219te dac\u0103 pierde\u021bi \u00een greutate, v\u0103 men\u021bine\u021bi greutatea sau lua\u021bi \u00een greutate. <strong>Totu\u0219i, acesta nu este singurul indicator c\u0103ruia trebuie s\u0103-i acord\u0103m aten\u021bie. <\/strong>Chiar \u0219i \u00een acest proces nu trebuie s\u0103 uit\u0103m s\u0103 m\u00e2nc\u0103m suficiente <strong>fructe(200 g), legume (400 g)<\/strong> \u0219i programul de b\u0103ut. Ar trebui s\u0103 bem aproximativ <strong>30-45 ml pe kg \u00een fiecare zi. <\/strong>\u00cen realitate, acest lucru \u00eenseamn\u0103 c\u0103 o femeie de 60 kilograme (132 lbs) ar trebui s\u0103 bea aproximativ 1.8\u20132.7 l, iar un b\u0103rbat de 80 kilograme (176 lbs) 2.4\u20133.6 l.<\/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 is-style-default\">6. Citi\u021bi etichetele<\/h3>\n\n\n\n<p>Num\u0103ratul caloriilor v\u0103 permite <strong>s\u0103 include\u021bi uneori alimente mai pu\u021bin recomandate \u00een aportul zilnic, \u00een timp ce v\u0103 men\u021bine\u021bi sau pierde\u021bi \u00een greutate. <\/strong>Totu\u0219i, nu se schimb\u0103 faptul c\u0103 \u00een cele mai multe cazuri ar trebui s\u0103 \u00eencerca\u021bi s\u0103 alege\u021bi <strong>alimentele cel mai pu\u021bin procesate care vor oferi organismului suficien\u021bi micronutrien\u021bi \u0219i substan\u021be necesare. <\/strong>Cititul etichetelor v\u0103 va ajuta s\u0103 lua\u021bi decizia corect\u0103. C\u00e2nd vede\u021bi un produs cu ingrediente de care nu a\u021bi mai auzit niciodat\u0103 care acoper\u0103 jum\u0103tate din ambalaj, mai bine pune\u021bi-l \u00eenapoi pe raft.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ce ar fi s\u0103 urma\u021bi <strong>regula magic\u0103 de 80:20, unde 80% din ceea ce m\u00e2nca\u021bi reprezint\u0103 alimente de calitate, iar restul de 20% \u200b\u200bdin alimenta\u021bie este mai pu\u021bin recomandat\u0103<\/strong> dar v\u0103 va \u00eenc\u00e2nta sufletul \u0219i v\u0103 va satisface dorin\u021bele. Pentru mai multe informa\u021bii despre cum func\u021bioneaz\u0103 aceast\u0103 regul\u0103, vezi <a href=\"https:\/\/gymbeam.ro\/blog\/iifym-dieta-flexibila-care-va-va-ajuta-sa-va-atingeti-obiectivele\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 m\u00e2nca\u021bi pizza, dulciuri \u0219i totu\u0219i s\u0103 pierde\u021bi \u00een greutate datorit\u0103 dietei IIFYM?<\/a><\/p>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg\" alt=\"Cum s\u0103 \u00een\u021belege\u021bi compozi\u021bia alimentelor\" class=\"wp-image-213315\" title=\"Cum s\u0103 \u00een\u021belege\u021bi compozi\u021bia alimentelor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. C\u00e2nd face\u021bi o gre\u0219eal\u0103 nu v\u0103 panica\u021bi<\/h3>\n\n\n\n<p>Nimeni nu este perfect \u0219i <strong>cu siguran\u021b\u0103 ve\u021bi face gre\u0219eli la \u00eenceput. <\/strong>Uneori f\u0103r\u0103 s\u0103 realiza\u021bi pute\u021bi dep\u0103\u0219i aportul recomandat cu <strong>sute de calorii<\/strong> (de exemplu, dac\u0103 \u00eencurca\u021bi valorile ingredientelor crude \u0219i g\u0103tite). Nu v\u0103 \u00eenvinui\u021bi. Chiar \u0219i 500 kcal \u00een plus nu reprezint\u0103 ceva ce nu se poate rezolva cu o or\u0103 de alergare. <strong>Num\u0103ratul caloriilor este un proces \u00een care mereu ve\u021bi \u00eenv\u0103\u021ba ceva. <\/strong>Ve\u021bi vedea c\u0103 \u00een timp ve\u021bi deveni mai buni \u0219i mai preci\u0219i, p\u00e2n\u0103 c\u00e2nd ve\u021bi ajunge la concluzia c\u0103 <strong>nici m\u0103car nu mai ave\u021bi nevoie de c\u00e2ntar \u0219i ve\u021bi putea estima totul.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Num\u0103ratul caloriilor cu siguran\u021b\u0103 nu se aplic\u0103 tuturor, ceea ce este \u00een regul\u0103. Totu\u0219i, dac\u0103 \u00eencepe\u021bi aceast\u0103 c\u0103l\u0103torie,<strong> ve\u021bi \u00eenv\u0103\u021ba s\u0103 \u00een\u021belege\u021bi mai bine alimentele, ve\u021bi afla cum s\u0103 face\u021bi alegerea corect\u0103, ve\u021bi \u00eenceta s\u0103 v\u0103 mai teme\u021bi de anumite alimente \u0219i ve\u021bi putea s\u0103 ave\u021bi un stil de via\u021b\u0103 mai s\u0103n\u0103tos \u0219i s\u0103 v\u0103 men\u021bine\u021bi silueta. <\/strong>Totu\u0219i, \u00eenc\u0103 de la \u00eenceput, trebuie s\u0103 ave\u021bi r\u0103bdare \u0219i s\u0103 accepta\u021bi aceast\u0103 nou\u0103 activitate ca un proces \u00een care v\u0103 perfec\u021biona\u021bi \u00een mod continuu. \u00cen timp ve\u021bi vedea c\u0103 num\u0103ratul caloriilor va deveni din ce \u00een ce mai u\u0219or pentru voi \u0219i treptat ve\u021bi ajunge \u00een etapa \u00een care <strong>nu ve\u021bi mai avea nevoie de c\u00e2ntar. <\/strong>Pentru o persoan\u0103 obi\u0219nuit\u0103, cu siguran\u021b\u0103 num\u0103ratul caloriilor nu este ceva ce va face toat\u0103 via\u021ba. Acest instrument va fi de ajutor \u00een special la \u00eenceput, \u00eenainte de a \u00eenv\u0103\u021ba s\u0103 lucra\u021bi cu alimentele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i care este stilul vostru &#8211; Num\u0103ra\u021bi caloriile sau pl\u0103nui\u021bi s\u0103 \u00eencepe\u021bi? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne experien\u021ba voastr\u0103 \u00een comentarii \u0219i \u0219i nu uita\u021bi s\u0103 distribui\u021bi articolul \u0219i prietenilor vo\u0219tri. Poate \u00eei va ajuta s\u0103 simplifice \u00eentregul proces \u0219i s\u0103-\u0219i ating\u0103 obiectivele.<\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Contorizarea caloriilor poate fi complicat\u0103 la \u00eenceput, dar nu schimb\u0103 faptul c\u0103 este o metod\u0103 foarte eficient\u0103 de pierdere \u00een greutate. \u00cen acest articol, v\u0103 vom sf\u0103tui cum s\u0103 simplifica\u021bi procesul de contorizare al caloriilor. <\/p>\n","protected":false},"author":100,"featured_media":213342,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6686,6842,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-220832","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-calorii","9":"tag-macronutrienti","10":"tag-pierdere-in-greutate","11":"tag-un-stil-de-viata-sanatos","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>Un ghid simplu despre num\u0103ratul caloriilor \u0219i atingerea obiectivelor - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 \u00eencepe\u021bi num\u0103ratul caloriilor? \u00cenv\u0103\u021ba\u021bi s\u0103 urm\u0103ri\u021bi ce m\u00e2nca\u021bi. 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