{"id":228964,"date":"2021-04-01T14:31:51","date_gmt":"2021-04-01T12:31:51","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=228964"},"modified":"2024-05-28T10:04:20","modified_gmt":"2024-05-28T08:04:20","slug":"cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate\/","title":{"rendered":"Cele mai bune alternative la garnituri, zah\u0103r \u0219i sosuri care v\u0103 ajut\u0103 s\u0103 pierde\u021bi \u00een greutate"},"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\/cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate\/#De_ce_sa_includeti_versiuni_mai_putin_calorice_ale_alimentelor_atunci_cand_sunteti_la_dieta\" title=\"De ce s\u0103 include\u021bi versiuni mai pu\u021bin calorice ale alimentelor atunci c\u00e2nd sunte\u021bi la diet\u0103?\">De ce s\u0103 include\u021bi versiuni mai pu\u021bin calorice ale alimentelor atunci c\u00e2nd sunte\u021bi la diet\u0103?<\/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\/cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate\/#6_sfaturi_despre_cum_sa_creati_o_garnitura_mai_putin_calorica\" title=\"6 sfaturi despre cum s\u0103 crea\u021bi o garnitur\u0103 mai pu\u021bin caloric\u0103\">6 sfaturi despre cum s\u0103 crea\u021bi o garnitur\u0103 mai pu\u021bin caloric\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\/cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate\/#6_sfaturi_pentru_a_inlocui_zaharul_fara_a_renuta_la_pofta_de_dulce\" title=\"6 sfaturi pentru a \u00eenlocui zah\u0103rul f\u0103r\u0103 a renu\u021ba la pofta de dulce\">6 sfaturi pentru a \u00eenlocui zah\u0103rul f\u0103r\u0103 a renu\u021ba la pofta de dulce<\/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\/cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate\/#3_modalitati_de_a_prepara_sosuri_cu_un_continut_scazut_de_calorii\" title=\"3 modalit\u0103\u021bi de a prepara sosuri cu un con\u021binut sc\u0103zut de calorii\">3 modalit\u0103\u021bi de a prepara sosuri 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-5\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate\/#Cum_sa_faceti_sosurile_mai_dietetice_in_general\" title=\"Cum s\u0103 face\u021bi sosurile mai dietetice \u00een general?\">Cum s\u0103 face\u021bi sosurile mai dietetice \u00een general?<\/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\/cele-mai-bune-alternative-la-garnituri-zahar-si-sosuri-care-va-ajuta-sa-pierdeti-in-greutate\/#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>Sos crem\u0103 cu cheddar topit, cartofi pr\u0103ji\u021bi sau un desert bogat \u00een zah\u0103r. Exist\u0103 cineva care s\u0103 nu fie atras de cel pu\u021bin una dintre aceste bun\u0103t\u0103\u021bi? Dac\u0103 da, a\u021bi c\u00e2\u0219tigat. \u00cendr\u0103znesc s\u0103 spun c\u0103 fiecare dintre noi are unele alimente preferate despre care \u0219tim c\u0103 sunt bogate \u00een calorii \u0219i totu\u0219i am vrea s\u0103 le consum\u0103m \u00een fiecare zi. Desigur, un cheat day din c\u00e2nd \u00een c\u00e2nd nu este un p\u0103cat, dar dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, nu este indicat s\u0103 le consuma\u021bi \u00een fiecare zi. \u00cen articolul de ast\u0103zi, v\u0103 vom oferi c\u00e2teva sfaturi despre <strong>cum s\u0103 \u00eenlocui\u021bi zah\u0103rul, garniturile \u0219i sosurile preferate pentru a reduce valoarea caloric\u0103 a meselor, astfel \u00eenc\u00e2t s\u0103 pute\u021bi sl\u0103bi mai u\u0219or.<\/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=\"De_ce_sa_includeti_versiuni_mai_putin_calorice_ale_alimentelor_atunci_cand_sunteti_la_dieta\"><\/span>De ce s\u0103 include\u021bi versiuni mai pu\u021bin calorice ale alimentelor atunci c\u00e2nd sunte\u021bi la diet\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, trebuie s\u0103 ave\u021bi <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">un deficit caloric<\/a><\/span><\/strong>. Desigur, dac\u0103 m\u00e2nca\u021bi pr\u0103jituri la micul dejun, burger \u0219i cartofi pr\u0103ji\u021bi la pr\u00e2nz \u0219i macaroane cu br\u00e2nz\u0103 seara, acest lucru va fi greu de realizat. Din c\u00e2nd \u00een c\u00e2nd, \u00eens\u0103, nu stric\u0103 s\u0103 consuma\u021bi astfel de alimente. <span style=\"color: #ff6600\"><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\">IIFYM<\/a><\/span> sus\u021bine <strong>r\u0103sf\u0103\u021bul cu cel pu\u021bin o parte din gust\u0103rile preferate \u00een fiecare zi<\/strong>, deoarece se potrive\u0219te cu aportul caloric zilnic al sportivilor. <span style=\"color: #ff6600\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a pierde \u00een greutate \u0219i pentru a v\u0103 putea r\u0103sf\u0103\u021ba cu preparatele preferate  \u00een cantit\u0103\u021bi suficient de mari,<strong> \u00eenlocuirea acestora cu o versiune mai pu\u021bin caloric\u0103 pare cea mai bun\u0103 op\u021biune<\/strong>. Dar nu o s\u0103 v\u0103 min\u021bim. Dac\u0103 \u00eenlocui\u021bi chifla de la burger cu o frunz\u0103 de salat\u0103, nu va avea acela\u0219i gust. Prin urmare, \u00een articolul de ast\u0103zi vom \u00eencerca s\u0103 v\u0103 prezent\u0103m alternative care <strong>seam\u0103n\u0103 cel pu\u021bin par\u021bial cu m\u00e2ncarea original\u0103, dar care are o valoare caloric\u0103 mai mic\u0103.<\/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=\"6_sfaturi_despre_cum_sa_creati_o_garnitura_mai_putin_calorica\"><\/span>6 sfaturi despre cum s\u0103 crea\u021bi o garnitur\u0103 mai pu\u021bin caloric\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu exist\u0103 nicio \u00eendoial\u0103 c\u0103 garniturile sub form\u0103 de carbohidra\u021bi complec\u0219i ar trebui s\u0103 fie o parte integrant\u0103 a oric\u0103rei diete. Cu toate acestea, nu v\u0103 pute\u021bi permite \u00eentotdeauna por\u021bia pe care a\u021bi dori-o atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate. \u00cen general, o cantitate inutil de mare de garnitur\u0103 (\u00een special carbohidra\u021bi rafina\u021bi) combinat\u0103 cu un amestec alimentar de slab\u0103 calitate poate fi adev\u0103ratul motiv pentru care nu sl\u0103bi\u021bi. <strong>\u00cenlocuirea a cel pu\u021bin unei p\u0103r\u021bi din garnitur\u0103 cu o versiune mai pu\u021bin caloric\u0103 pare solu\u021bia corect\u0103.<\/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=\"922\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg\" alt=\"Cum s\u0103 prepara\u021bi cartofi pr\u0103ji\u021bi s\u0103n\u0103to\u0219i\" class=\"wp-image-223311\" title=\"Cum s\u0103 prepara\u021bi cartofi pr\u0103ji\u021bi s\u0103n\u0103to\u0219i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg 922w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky.jpg 1195w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">1. Cartofi pr\u0103ji\u021bi f\u0103r\u0103 ulei, sau cartofi vegie<\/h3>\n\n\n\n<p>Din p\u0103cate, cartofii pr\u0103ji\u021bi sunt deja o garnitur\u0103 foarte popular\u0103 pentru copii, care doresc <strong>s\u0103 \u00eei consume cu aproape orice, f\u0103r\u0103 excep\u021bii<\/strong>. Uneori, ace\u0219tia \u00eei consum\u0103 ca \u0219i fel principal. Atunci c\u00e2nd turna\u021bi o cantitate mare de maionez\u0103 <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> cartofii pr\u0103ji\u021bi, acest lucru creeaz\u0103 o bomb\u0103 caloric\u0103 care v\u0103 poate distruge efortul zilnic de a sl\u0103bi \u00een doar c\u00e2teva minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar nu v\u0103 face\u021bi griji, deoarece pute\u021bi consuma regulat cartofi pr\u0103ji\u021bi \u00een timpul dietei. Cea mai simpl\u0103 modalitate este <strong>s\u0103 \u00eei prepara\u021bi acas\u0103<\/strong>, deoarece chiar \u0219i cartofii pr\u0103ji\u021bi congela\u021bi din magazin sunt de obicei pr\u0103ji\u021bi. <strong>Cump\u0103ra\u021bi cartofi obi\u0219nui\u021bi, t\u0103ia\u021bi-i la dimensiunea preferat\u0103<\/strong>, pulveriza\u021bi-i cu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/ulei-de-masline-sub-forma-de-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei sub form\u0103 de spray<\/a><\/span>, pres\u0103ra\u021bi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/ingrediente-pentru-gatit\" class=\"ek-link\">condimente<\/a><\/span> \u0219i pune\u021bi-i \u00een cuptor sau friteuz\u0103. Cu siguran\u021b\u0103 rezultatul va fi o surpriz\u0103 pl\u0103cut\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dac\u0103 v-a\u021bi s\u0103turat de cartofi, pute\u021bi <strong>face \u0219i cartofi pr\u0103ji\u021bi din cartofi dulci sau <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a><\/strong> care reduc valoarea caloric\u0103. Da\u021bi o \u0219ans\u0103 \u0219i \u021belinei sau morcovilor. Pentru cei care nu-\u0219i pot imagina cartofii pr\u0103ji\u021bi f\u0103r\u0103 sos, v\u0103 recomand\u0103m un ketchup f\u0103r\u0103 calorii, cu care pute\u021bi economisi p\u00e2n\u0103 la 200 kcal \u00een 30 ml comparativ cu maioneza.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de cartofi pr\u0103ji\u021bi de la fast food<\/strong> au aproximativ 289 kcal &#8211; 36 g de carbohidra\u021bi, 2,5 g proteine, 14 g gr\u0103simi<\/li>\n\n\n\n<li><strong>100 g de &#8220;cartofi pr\u0103ji\u021bi&#8221; din \u021belin\u0103<\/strong> au aproximativ 64 kcal &#8211; 7 g carbohidra\u021bi, 1 g proteine, 2 g gr\u0103simi<\/li>\n\n\n\n<li><strong>100 g de cartofi dulci<\/strong> au aproximativ 117 kcal &#8211; 36 g carbohidra\u021bi, 2 g proteine, 3 g gr\u0103simi<\/li>\n<\/ul>\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\">2. Orez exotic din conopid\u0103<\/h3>\n\n\n\n<p><strong>Orez care este gata imediat, plus c\u0103 este s\u0103rac \u00een calorii?<\/strong> Ura\u021bi-i bun venit <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pilaf-de-conopida-cu-ou-si-legume\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orezului din conopid\u0103<\/a><\/span>, care merge excelent at\u00e2t cu carne, c\u00e2t \u0219i cu n\u0103ut \u0219i curry. Preg\u0103tirea sa este mai mult dec\u00e2t simpl\u0103. Trebuie doar s\u0103 pune\u021bi <strong>conopida crud\u0103 \u00een buc\u0103\u021bi mai mici \u00eentr-un blender \u0219i amesteca\u021bi-o p\u00e2n\u0103 se transform\u0103 \u00een boabe mici<\/strong> asem\u0103n\u0103toare orezului. Dac\u0103 nu ave\u021bi un blender, folosi\u021bi o r\u0103z\u0103toare. Pute\u021bi pune aceste boabe \u00een cuptorul cu microunde pentru a le \u00eenmuia sau pe o tigaie. <strong>Asezona\u021bi-le cu sare \u0219i condimente<\/strong> \u00eenainte de a le pune pe foc &#8211; curry-ul este perfect pentru conopid\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de orez g\u0103tit<\/strong> au aproximativ 130 kcal &#8211; 28 g carbohidra\u021bi, 3 g proteine, 0 g gr\u0103simi<\/li>\n\n\n\n<li><strong>100 g de conopid\u0103 fiart\u0103<\/strong> au aproximativ 25 kcal &#8211; 5 g carbohidra\u021bi, 2 g proteine, 0 g gr\u0103simi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1124x749.jpg\" alt=\"Cum s\u0103 g\u0103ti\u021bi orezul din conopid\u0103 cu un con\u021binut sc\u0103zut de calorii\" class=\"wp-image-223326\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 g\u0103ti\u021bi orezul din conopid\u0103 cu con\u021binut sc\u0103zut de calorii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Spaghete din dovlecei<\/h3>\n\n\n\n<p>Spaghetele f\u0103cute din <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/dovlecei\/\" class=\"ek-link\">dovlecei <\/a><strong>se prepar\u0103 cel mai u\u0219or folosind un spiralizator.<\/strong> Dac\u0103 nu ave\u021bi a\u0219a ceva acas\u0103, <strong>pute\u021bi folosi un cojitor de cartofi<\/strong>. Odat\u0103 ce a\u021bi preg\u0103tit t\u0103i\u021beii, tot ce trebuie s\u0103 face\u021bi este s\u0103 \u00eei sota\u021bi \u00eentr-o tigaie cu condimentele preferate \u0219i un pic de ulei spray. Apoi amesteca\u021bi cu sosul preferat \u0219i gata. Pentru cei care doresc s\u0103 economiseasc\u0103 timp \u0219i alte calorii, un truc minunat poate fi <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-bolognese-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">un sos bolognese f\u0103r\u0103 calorii<\/a><\/span>, care are <span style=\"color:#ff6600\" class=\"tadv-color\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-bolognese-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">un gust excelent<\/a><\/span><strong> <\/strong>cu aproape orice paste sau \u00eenlocuitori pentru paste.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de spaghete<\/strong> au 157 kcal &#8211; 30 g carbohidra\u021bi, 5 g proteine, 0 g gr\u0103simi<\/li>\n\n\n\n<li><strong>100 g dovlecei cruzi<\/strong> au 17 kcal &#8211; 3 g carbohidra\u021bi, 1 g proteine, 0 g gr\u0103simi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1124x749.jpg\" alt=\"Cum s\u0103 g\u0103ti\u021bi spaghete din dovlecei cu un con\u021binut sc\u0103zut de calorii\" class=\"wp-image-223341\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 g\u0103ti\u021bi spaghete din dovlecei cu un con\u021binut sc\u0103zut de calorii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Cl\u0103tite s\u0103n\u0103toase din cartofi f\u0103r\u0103 ulei<\/h3>\n\n\n\n<p>Poate considera\u021bi cl\u0103titele din cartofi drept junk food care se v\u00e2nd la festivaluri, chiar l\u00e2ng\u0103 standul de bere. Chiar dac\u0103 \u00een general acestea nu au o reputa\u021bie foarte bun\u0103, <strong>este posibil s\u0103 remedia\u021bi acest lucru dac\u0103 le prepara\u021bi acas\u0103 \u00eentr-o versiune mai pu\u021bin caloric\u0103<\/strong>. Este foarte simplu. Pute\u021bi \u00eenlocui o parte din cartofi cu dovlecei, <strong>ceea ce reduce \u0219i mai mult valoarea caloric\u0103<\/strong>. Pentru a ob\u021bine consisten\u021ba ideal\u0103, cartofii pot fi \u00eengro\u0219a\u021bi cu fulgi de ov\u0103z sau ad\u0103ug\u00e2nd<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\"proteine f\u0103r\u0103 arom\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine f\u0103r\u0103 arom\u0103<\/a><\/span> care cresc con\u021binutul proteic rezultat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valoarea caloric\u0103 rezultat\u0103 <strong>poate varia de la zeci la sute de calorii pre por\u021bie<\/strong>, \u00een func\u021bie de cantitatea de ulei \u0219i legume folosite.<\/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\">5. Chifle cu br\u00e2nz\u0103 de vaci bogate \u00een proteine<\/h3>\n\n\n\n<p><strong>V\u0103 numera\u021bi printre cei care iubesc produsele de patiserie?<\/strong> Atunci aceast\u0103 op\u021biune v\u0103 poate aduce beneficii, care, pe l\u00e2ng\u0103 carbohidra\u021bi, va oferi organismului proteinele necesare. Pentru o chifl\u0103 folosi\u021bi <strong>60g br\u00e2nz\u0103 de vaci, o jum\u0103tate de ou, 40g f\u0103in\u0103 de gr\u00e2u spelt \u0219i 3 grame praf de copt<\/strong>. Amesteca\u021bi toate ingredientele \u0219i coace\u021bi-le p\u00e2n\u0103 devin aurii. Ceea ce ve\u021bi pune peste chifle dup\u0103 coacere depinde de voi. Cu toate acestea, dac\u0103 opta\u021bi pentru o cantitate mare de unt, bacon sau salam, nici produsele de patiserie dietetice nu v\u0103 vor ajuta s\u0103 sl\u0103bi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100g de rulou<\/strong> au aproximativ 301 kcal &#8211; 55 g carbohidra\u021bi, 9 g proteine, 3 100 g chifle cu br\u00e2nz\u0103 au aproximativ 248 kcal &#8211; 27 g carbohidra\u021bi, 17 g proteine, 8 g gr\u0103simig gr\u0103simi<\/li>\n\n\n\n<li><strong>100 g chifle cu br\u00e2nz\u0103<\/strong> au aproximativ 248 kcal &#8211; 27 g carbohidra\u021bi, 17 g proteine, 8 g gr\u0103simi<\/li>\n<\/ul>\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. Garnituri cu zero calorii<\/h3>\n\n\n\n<p>Toate a\u0219a-numitele garnituri zero merit\u0103 propriul paragraf, pentru c\u0103 mai ales voi, cei care urma\u021bi o diet\u0103, <strong>pute\u021bi fi recunosc\u0103tori pentru faptul c\u0103 acestea sunt aproape f\u0103r\u0103 calorii<\/strong>. Sigur, gustul este u\u0219or diferit de pastele sau orezul clasic, dar <strong>dac\u0103 le condimenta\u021bi bine, v\u0103 pute\u021bi bucura de por\u021bii mari de garnituri \u00een timp ce ve\u021bi continua s\u0103 pierde\u021bi \u00een greutate<\/strong>. Faptul c\u0103 acestea se prepar\u0103 \u00een cuptorul cu microunde \u00eentr-un minut v\u0103 poate convinge s\u0103 le \u00eencerca\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoarea caloric\u0103 a<a href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" aria-label=\" garniturilor zero  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">garniturilor zero<\/span> <\/a>este de 7 kcal la 100 g.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1124x749.jpg\" alt=\"Pastele zero cu un con\u021binut sc\u0103zut de calorii \u00eenlocuiesc garniturile din dieta voastr\u0103\" class=\"wp-image-223365\" style=\"width:843px;height:562px\" title=\"Pastele zero cu con\u021binut sc\u0103zut de calorii \u00eenlocuiesc garniturile din dieta voastr\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo.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=\"6_sfaturi_pentru_a_inlocui_zaharul_fara_a_renuta_la_pofta_de_dulce\"><\/span>6 sfaturi pentru a \u00eenlocui zah\u0103rul f\u0103r\u0103 a renu\u021ba la pofta de dulce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la cre\u0219terea \u00een greutate dintr-o lingur\u0103 de zah\u0103r alb clasic. \u00cens\u0103, dac\u0103 sunte\u021bi obi\u0219nui\u021bi s\u0103 v\u0103 \u00eendulci\u021bi ceaiul, cafeaua, iaurtul, fulgii de ov\u0103z, deserturile \u0219i alte feluri de m\u00e2ncare sau b\u0103uturi, <strong>aportul zilnic de zah\u0103r poate cre\u0219te rapid<\/strong>. Prin urmare, este bine s\u0103 \u0219ti\u021bi <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/inlocuitorii-zaharului-ce-indulcitor-este-potrivit-pentru-voi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cum \u00eel pute\u021bi \u00eenlocui<\/a>,<\/span><\/strong><span style=\"color: #ff6600\"> <span class=\"tadv-color\" style=\"color:#666666\">astfel \u00eenc\u00e2t<\/span><\/span><strong><span style=\"color: #ff6600\"> <a aria-label=\"s\u0103 nu fie nevoie s\u0103 renun\u021ba\u021bi la dulciuri (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-mancai-ce-va-place-fara-sa-va-ingrasati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s\u0103 nu fie nevoie s\u0103 renun\u021ba\u021bi la dulciuri<\/a><\/span>, dar s\u0103 pierde\u021bi totu\u0219i \u00een greutate.<\/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. Mierea<\/h3>\n\n\n\n<p>Persoanelor care doresc s\u0103 sl\u0103beasc\u0103 li se recomand\u0103 adesea mierea ca \u0219i <strong>substitut \u201emai s\u0103n\u0103tos\u201d<\/strong> al zah\u0103rului. Nu exist\u0103 nicio \u00eendoial\u0103 cu privire la con\u021binutul de substan\u021be benefice pentru s\u0103n\u0103tate din miere. \u00cens\u0103, pentru a completa cu adev\u0103rat cantitatea zilnic\u0103 de care are nevoie organismul, <strong>ar trebui s\u0103 consuma\u021bi sute de grame de miere pe zi.<\/strong> Acela\u0219i lucru este valabil \u0219i pentru zah\u0103rul din trestie, care este adesea recomandat ca fiind mai potrivit, deoarece con\u021bine vitamine \u0219i minerale. Din p\u0103cate, chiar \u0219i \u00een acest caz, cantitatea este neglijabil\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te valoarea caloric\u0103,<a href=\"https:\/\/gymbeam.ro\/miere\" target=\"_blank\" aria-label=\" mierea (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong>mierea<\/strong><\/a><strong> este pu\u021bin mai bun\u0103 dec\u00e2t zah\u0103rul.<\/strong> Cu toate acestea, dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi c\u00e2teva kilograme, exist\u0103 modalit\u0103\u021bi mai bune de a v\u0103 \u00eendulci via\u021ba f\u0103r\u0103 s\u0103 consuma\u021bi prea multe calorii. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de miere<\/strong> au aproximativ 335 kcal &#8211; 82 g carbohidra\u021bi, 0 g proteine, 0 g gr\u0103simi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1124x749.jpg\" alt=\"Este mierea mai s\u0103n\u0103toas\u0103 dec\u00e2t zah\u0103rul?\" class=\"wp-image-223380\" style=\"width:843px;height:562px\" title=\"Este mierea mai s\u0103n\u0103toas\u0103 dec\u00e2t zah\u0103rul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Stevia<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/stevia\" target=\"_blank\" aria-label=\"Stevia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stevia<\/a> este un \u00eendulcitor pu\u021bin mai interesant pentru cei care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103 datorit\u0103 <strong>valorii sale calorice zero<\/strong> comparativ cu mierea men\u021bionat\u0103 anterior. \u00cendulcitorul este fabricat din planta de stevie \u0219i se m\u00e2ndre\u0219te cu <strong>un indice glicemic zero, datorit\u0103 c\u0103ruia este popular \u0219i \u00een r\u00e2ndul diabeticilor<\/strong>. \u00cen compara\u021bie cu zah\u0103rul obi\u0219nuit, este de aproximativ <strong>100 &#8211; 300 de ori mai dulce<\/strong>. Prin urmare trebuie s\u0103 folosi\u021bi doar o cantitate foarte mic\u0103. Singurul dezavantaj al acestui \u00eendulcitor poate fi <strong>un gust u\u0219or \u201eartificial\u201d<\/strong>, care nu este pe placul tuturor. <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\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\">3. Eritritolul<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/eritritol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"Eritritolul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Eritritolul<\/a><\/span>, ca \u0219i stevia, este un \u00eendulcitor zero-caloric. Dulcea\u021ba sa este similar\u0103 cu zah\u0103rul, a\u0219a c\u0103 pute\u021bi \u00eenlocui aproximativ aceea\u0219i cantitate \u00een re\u021bete. Acesta este un \u00eendulcitor cu care organismul uman este obi\u0219nuit. <strong>Eritritolul este o component\u0103 obi\u0219nuit\u0103 a diferitelor fructe, cum ar fi pepenele galben sau perele<\/strong>. Diabeticii \u00eel pot consuma \u0219i datorit\u0103 faptului c\u0103 are un <strong>indice glicemic zero<\/strong>. Spre deosebire de stevie, acesta nu are un gust ulterior specific, a\u0219a c\u0103 cel mai probabil nu-l ve\u021bi deosebi de zah\u0103rul din deserturi. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Xylitolul<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"Xilitolul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Xilitolul<\/a> este un alcool din zah\u0103r care are <strong>o dulcea\u021b\u0103 similar\u0103 cu zah\u0103rul<\/strong>. Comparativ cu stevia \u0219i eritritolul, acesta <strong>nu este complet lipsit de calorii<\/strong>, ci con\u021bine cu <strong>aproximativ 40% mai pu\u021bin dec\u00e2t zah\u0103rul obi\u0219nuit<\/strong>. Acest \u00eendulcitor are avantajul de a ac\u021biona pentru a preveni cariile dentare sau osteoporoza. Poate avea \u0219i un efect pozitiv asupra digestiei, diabetului sau obezit\u0103\u021bii. <span style=\"color: #ff6600\">[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>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de xylitol<\/strong> au aproximativ 240 kcal &#8211; 100 g carbohidra\u021bi, 0 g proteine, 0 g gr\u0103simi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1124x749.jpg\" alt=\"Xylitolul ca \u00eenlocuitor al zah\u0103rului \u00een curele de sl\u0103bire\" class=\"wp-image-223394\" style=\"width:843px;height:562px\" title=\"Xilitolul ca \u00eenlocuitor al zah\u0103rului \u00een curele de sl\u0103bire\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Sirop de cicoare<\/h3>\n\n\n\n<p>Siropul de cicoare se caracterizeaz\u0103 printr-un <strong>con\u021binut mai sc\u0103zut de zah\u0103r, dar \u0219i o propor\u021bie mare de fibre solubile<\/strong>. Dulcea\u021ba sa este similar\u0103 cu cea a zah\u0103rului, a\u0219a c\u0103 \u00eel pute\u021bi \u00eenlocui \u00een re\u021bete \u00een propor\u021bii egale. Ave\u021bi \u00eens\u0103 grij\u0103 s\u0103 nu exagera\u021bi cu cantitatea zilnic\u0103, deoarece consumul exagerat de fibre poate provoca indigestie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de sirop de cicoare<\/strong> au aproximativ 161 kcal &#8211; 4,7 g carbohidra\u021bi, 0 g proteine, 0 g gr\u0103simi, 71,3 g fibre<\/li>\n<\/ul>\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. Lucuma<\/h3>\n\n\n\n<p><strong>Un alt \u00eendulcitor, <a aria-label=\"lucuma (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-lucuma-pulbere-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lucuma<\/a>, se remarc\u0103 \u0219i prin con\u021binutul ridicat de fibre<\/strong>. Acesta este cunoscut\u0103 pentru <strong>indicele glicemic sc\u0103zut \u0219i con\u021binutul sc\u0103zut de zah\u0103r<\/strong>. Dac\u0103 decide\u021bi s\u0103 include\u021bi lucuma \u00een alimenta\u021bia voastr\u0103, re\u021bine\u021bi c\u0103 aceasta nu con\u021bine calorii &#8211; valoarea sa caloric\u0103 este cu aproximativ 1\/4 mai mic\u0103 dec\u00e2t cea a zah\u0103rului clasic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Valoare caloric\u0103:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 g de lucuma<\/strong> au aproximativ 314 kcal &#8211; 59 g carbohidra\u021bi, 4,2 g proteine, 1 g gr\u0103simi, 26 g fibre<\/li>\n<\/ul>\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\">C\u00e2te calorii con\u021bine zah\u0103rul \u0219i alternativele sale dulci pe 100 g?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\"><strong>Zah\u0103rul \u0219i alternativele sale<\/strong><\/p><\/th><th><strong>Kcal<\/strong><\/th><th><p style=\"text-align: center\"><strong>Carbohidra\u021bi<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Proteine<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Gr\u0103simi<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\">Zah\u0103rul alb rafinat<\/p><\/td><td>400<\/td><td>100 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Zah\u0103rul din trestie<\/p><\/td><td>396<\/td><td>99 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Mierea<\/p><\/td><td>335<\/td><td>82 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td>Stevia<\/td><td>0<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td>Eritritolul<\/td><td>0<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td>Xilitolul<\/td><td>240<\/td><td>100 g<\/td><td>0 g<\/td><td>0 g<\/td><td>0 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Sirop de cicoare<\/p><\/td><td>161<\/td><td>4.7 g<\/td><td>0 g<\/td><td>0 g<\/td><td>71.3 g<\/td><\/tr><tr><td>Lucuma<\/td><td>314<\/td><td>59 g<\/td><td>4.2 g<\/td><td>1 g<\/td><td>26 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea nu numai din tabel, diferen\u021ba de calorii este destul de fundamental\u0103 \u00eentre zah\u0103r \u0219i \u00eenlocuitorii s\u0103i. A\u0219adar, atunci c\u00e2nd face\u021bi o alegere, g\u00e2ndi\u021bi-v\u0103 \u00eentotdeauna la obiectivul vostru \u0219i decide\u021bi \u00een consecin\u021b\u0103. Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, nu are rost s\u0103 consuma\u021bi cantit\u0103\u021bi mari de zah\u0103r de trestie sau miere pentru c\u0103 \u201eeste mai s\u0103n\u0103tos\u201d. Dac\u0103 nu ave\u021bi un aport de c\u00e2teva sute de grame pe zi, cantitatea de vitamine \u0219i minerale con\u021binut\u0103 \u00een ace\u0219ti \u00eenlocuitori este neglijabil\u0103. Ar fi mai bine s\u0103 c\u0103uta\u021bi un \u00eendulcitor f\u0103r\u0103 calorii \u0219i s\u0103 oferi\u021bi organismului alimente sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/multivitamine-vitality-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente<\/a><\/span> de bun\u0103 calitate.<\/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=\"3_modalitati_de_a_prepara_sosuri_cu_un_continut_scazut_de_calorii\"><\/span>3 modalit\u0103\u021bi de a prepara sosuri cu un con\u021binut sc\u0103zut de calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen multe cazuri, baza sosurilor clasice \u00eengro\u0219ate este <strong>a\u0219a-numitul roux, care este alc\u0103tuit din f\u0103in\u0103 \u0219i unt &#8211; de obicei \u00eentr-un raport de 1:1<\/strong>. Cu toate acestea, aceste dou\u0103 ingrediente nu sunt chiar potrivite atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi. Prin urmare, v\u0103 vom oferi c\u00e2teva sfaturi despre sosuri pe care le pute\u021bi consuma chiar \u0219i zilnic, f\u0103r\u0103 s\u0103 v\u0103 face\u021bi griji cu privire la cre\u0219terea \u00een greutate. \u00cen plus, v\u0103 vom oferi sfaturi \u0219i cu privire la <strong>modul \u00een care pute\u021bi face orice sos dietetic.<\/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. Ro\u0219iile ca baz\u0103 pentru sos de ro\u0219ii \u0219i sos bolognese<\/h3>\n\n\n\n<p><strong>Ro\u0219iile clasice sunt un ingredient excelent<\/strong> din care pute\u021bi prepara nu numai salate delicioase, ci \u0219i sosuri grozave potrivite pentru pierderea \u00een greutate. Dac\u0103 dori\u021bi s\u0103 preg\u0103ti\u021bi o versiune dietetic\u0103 a <strong>\u201esosului bologonese\u201d<\/strong>, pute\u021bi face acest lucru cu <strong>carne tocat\u0103<\/strong> cu mai pu\u021bine gr\u0103simi, <strong>legume<\/strong> precum ceap\u0103, morcovi sau \u021belin\u0103 \u0219i <strong>ro\u0219ii decojite<\/strong> <strong>cu usturoi<\/strong>. Aroma italian\u0103 perfect\u0103 va fi apoi asezonat\u0103 cu <strong>busuioc \u0219i alte condimente.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi folosi aceste ro\u0219ii decojite pentru a face un <strong>sos dietetic de ro\u0219ii<\/strong> care s\u0103 nu con\u021bin\u0103 calorii. C\u0103li\u021bi pur \u0219i simplu ceapa cu pu\u021bin ulei, pres\u0103ra\u021bi f\u0103in\u0103 sau fulgi de ov\u0103z, ad\u0103uga\u021bi ro\u0219iile cur\u0103\u021bate, amesteca\u021bi cu un blender \u0219i condimenta\u021bi. Dac\u0103 consisten\u021ba pare prea sub\u021bire, ad\u0103uga pu\u021bin\u0103 <a href=\"https:\/\/gymbeam.ro\/bio-baza-pentru-mancare-cu-aroma-de-gaina-biotoday.html\" target=\"_blank\" aria-label=\"baz\u0103 pentru m\u00e2ncare. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">baz\u0103 pentru m\u00e2ncare.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1124x749.jpg\" alt=\"Cum s\u0103 prepara\u021bi un sos de ro\u0219ii s\u0103n\u0103tos \u0219i cu un con\u021binut sc\u0103zut de calorii\" class=\"wp-image-223411\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 prepara\u021bi un sos de ro\u0219ii s\u0103n\u0103tos \u0219i cu con\u021binut sc\u0103zut de calorii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Sos dietetic de br\u00e2nz\u0103<\/h3>\n\n\n\n<p>Nu v\u0103 pute\u021bi imagina via\u021ba f\u0103r\u0103 un <strong>sos cremos de br\u00e2nz\u0103<\/strong> cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>? Cred c\u0103 nu trebuie s\u0103 v\u0103 mai spun c\u00e2t de calorice sunt br\u00e2nzeturile cremoase \u0219i grase, nu-i a\u0219a? Dac\u0103 dori\u021bi s\u0103 v\u0103 bucura\u021bi de aceast\u0103 delicates\u0103 f\u0103r\u0103 s\u0103 ad\u0103uga\u021bi at\u00e2t de multe calorii \u00een alimenta\u021bia voastr\u0103, \u00eencerca\u021bi o <strong>versiune dietetic\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum?<\/strong><\/p>\n\n\n\n<p><strong>\u00cen loc de fri\u0219c\u0103 33%, face\u021bi o baz\u0103 de lapte semidegresat<\/strong>. Deoarece \u00een 100 ml de fri\u0219c\u0103 sunt aproximativ 314 kcal iar \u00een 100 ml de lapte semidegresat sunt doar 47 kcal, <strong>acest \u00eenlocuitor economise\u0219te aproximativ 267 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te br\u00e2nza folosit\u0103, <strong>\u00eencerca\u021bi s\u0103 le folosi\u021bi pe cele care con\u021bin mai pu\u021bine calorii<\/strong>. Br\u00e2nza topit\u0103 sau cele cu 20% gr\u0103sime pot fi o baz\u0103 excelent\u0103. \u00cen cele din urm\u0103, este suficient s\u0103 ad\u0103uga\u021bi c\u00e2teva grame de br\u00e2nz\u0103 aromat\u0103, care s\u0103 dea gust sosului. Veganii pot face sosul din <strong>legume, nuci caju \u0219i drojdie delicat\u0103<\/strong> care are un gust similar cu br\u00e2nza.<\/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\">C\u00e2te calorii con\u021bine \u00een medie fiecare tip de br\u00e2nz\u0103 la 100 g?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>100 g de br\u00e2nz\u0103<\/strong><\/th><th><p style=\"text-align: center\"><strong>Calorii<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Carbohidra\u021bi<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Proteine<\/strong><\/p><\/th><th><p style=\"text-align: center\"><strong>Gr\u0103simi<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td>Gorgonzola<\/td><td>357<\/td><td>3.6 g<\/td><td>21.5 g<\/td><td>28.5 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Br\u00e2nza cu mucegai<\/p><\/td><td>332<\/td><td>1 g<\/td><td>21 g<\/td><td>27.5 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Cheddar<\/p><\/td><td>400<\/td><td>3.5 g<\/td><td>27 g<\/td><td>32 g<\/td><\/tr><tr><td>Gouda 45%<\/td><td>338<\/td><td>1 g<\/td><td>26 g<\/td><td>26 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Parmezan<\/p><\/td><td>389<\/td><td>3 g<\/td><td>33 g<\/td><td>29 g<\/td><\/tr><tr><td>Edam 30%<\/td><td>263<\/td><td>1 g<\/td><td>30 g<\/td><td>15 g<\/td><\/tr><tr><td>Edam 20%<\/td><td>235<\/td><td>2 g<\/td><td>32 g<\/td><td>11 g<\/td><\/tr><tr><td><p style=\"text-align: center\">Br\u00e2nza topit\u0103<\/p><\/td><td>220<\/td><td>4 g<\/td><td>10 g<\/td><td>18 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1124x748.jpg\" alt=\"Cum s\u0103 preg\u0103ti\u021bi un sos de br\u00e2nz\u0103 s\u0103n\u0103tos \u0219i cu con\u021binut sc\u0103zut de calorii\" class=\"wp-image-223425\" style=\"width:843px;height:561px\" title=\"Cum s\u0103 preg\u0103ti\u021bi un sos de br\u00e2nz\u0103 s\u0103n\u0103tos \u0219i cu con\u021binut sc\u0103zut de calorii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Nu trebuie s\u0103 refuza\u021bi un mu\u0219chiule\u021b cu un sos cremos<\/h3>\n\n\n\n<p>Unii oameni se pot g\u00e2ndi la filet cu sos de sm\u00e2nt\u00e2n\u0103 ca la o bomb\u0103 caloric\u0103, dar dac\u0103 acesta este preparat \u00eentr-un mod mai adecvat, poate rezulta \u00eentr-un <strong>sos destul de potrivit pentru o cur\u0103 de sl\u0103bire<\/strong>. Acesta se face de obicei din legume pr\u0103jite cu carne de vit\u0103, ceea ce \u00eei confer\u0103 gustul potrivit. Pentru pr\u0103jirea legumelor \u0219i a c\u0103rnii, este suficient s\u0103 folosi\u021bi <strong>o cantitate foarte mic\u0103 de ulei pentru a reduce con\u021binutul de gr\u0103sime rezultat<\/strong>. Atunci c\u00e2nd amesteca\u021bi legumele \u0219i prepara\u021bi sosul rezultat dup\u0103 coacere, g\u00e2ndi\u021bi-v\u0103 din nou la cantitatea de gr\u0103sime \u0219i <strong>nu ad\u0103uga\u021bi inutil sm\u00e2nt\u00e2n\u0103 sau unt<\/strong>. O <strong>cantitate mic\u0103 de sm\u00e2nt\u00e2n\u0103, lapte sau br\u00e2nz\u0103 de vaci cu 12% gr\u0103sime<\/strong>, care s\u0103 formeze o textur\u0103 cremoas\u0103, este tot ce v\u0103 trebuie pentru a-l \u00eenmuia \u0219i, \u00een, s\u0103 \u00eei ofere sosului proteine. Astfel, ve\u021bi ob\u021bine un delicios sos de legume, cu care v\u0103 pute\u021bi delecta f\u0103r\u0103 regrete.<\/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=\"Cum_sa_faceti_sosurile_mai_dietetice_in_general\"><\/span>Cum s\u0103 face\u021bi sosurile mai dietetice \u00een general?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nu folosi\u021bi roux.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Baza sosului trebuie s\u0103 fie legumele<\/strong> sotate pe ceap\u0103 cu o cantitate mic\u0103 de ulei.<\/li>\n\n\n\n<li><strong>Folosi\u021bi supa concentrat\u0103<\/strong> pentru un gust mai pronun\u021bat.<\/li>\n\n\n\n<li><strong>Nu ad\u0103uga\u021bi unt \u00een sosul finalizat.<\/strong><\/li>\n\n\n\n<li><strong>Folosi\u021bi lapte, sm\u00e2nt\u00e2n\u0103 sau br\u00e2nz\u0103 de vaci 12% pentru a \u00eenmuia gustul.<\/strong><\/li>\n\n\n\n<li>Pute\u021bi \u00eengro\u0219a sosul cu <strong>o cantitate mic\u0103 de gum\u0103 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/guma-xantan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xantan<\/a><\/span> sau guar sau cu fulgi de ov\u0103z.<\/strong><\/li>\n\n\n\n<li>Gustul rezultat este cel mai bine asezonat cu <strong>verde\u021buri proaspete sau condimente<\/strong>, dar nu exagera\u021bi cu cantitatea de sare.<\/li>\n<\/ul>\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>Pierderea \u00een greutate este uneori o lupt\u0103, dar exist\u0103 situa\u021bii \u00een care v\u0103 este <strong>poft\u0103 de sosul preferat, de cartofi pr\u0103ji\u021bi, spaghete sau dulciuri<\/strong>. Cu toate acestea, dac\u0103 dori\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu aceste feluri de m\u00e2ncare de mai multe ori pe s\u0103pt\u0103m\u00e2n\u0103, este bine s\u0103 \u0219ti\u021bi cum s\u0103 le prepara\u021bi \u00eentr-o versiune <strong>mai dietetic\u0103<\/strong>. Dac\u0103 urma\u021bi acest sfat, ve\u021bi descoperi c\u0103 mesele calorice pot fi preparate \u00eentr-un mod s\u0103n\u0103tos, ceea ce v\u0103 va permite s\u0103 v\u0103 bucura\u021bi de acestea \u00een mod regulat, <strong>f\u0103r\u0103 a d\u0103una eforturilor de a pierde \u00een greutate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ave\u021bi un fel de m\u00e2ncare preferat caloric<\/strong> la care nu dori\u021bi s\u0103 renun\u021ba\u021bi \u00een timpul curei de sl\u0103bire, a\u0219a c\u0103 \u00eel preg\u0103ti\u021bi \u00eentr-o versiune mai dietetic\u0103? \u00cemp\u0103rt\u0103\u0219i\u021b cu noi sfaturile voastre. Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103 da\u021bi share \u0219i prietenilor vo\u0219tri pentru a-i ajuta.<\/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-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\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy 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<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dori\u021bi un sos cremos de br\u00e2nz\u0103, cartofi pr\u0103ji\u021bi sau un desert dulce? \u00cenv\u0103\u021ba\u021bi s\u0103 v\u0103 prepara\u021bi deliciile preferate \u00eentr-o versiune dietetic\u0103 \u0219i mai s\u0103n\u0103toas\u0103, care s\u0103 nu v\u0103 strice efortul de a pierde \u00een greutate.<\/p>\n","protected":false},"author":100,"featured_media":223464,"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":[6686,7274,6962,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-228964","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-indulcitori","10":"tag-inlocuitori-de-zahar","11":"tag-pierdere-in-greutate","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>Cele mai bune alternative la garnituri, zah\u0103r \u0219i sosuri care v\u0103 ajut\u0103 s\u0103 pierde\u021bi \u00een greutate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum este posibil s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi consum\u00e2nd sosuri sau zah\u0103r? \u00cencerca\u021bi op\u021biunile noastre s\u0103n\u0103toase. 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