{"id":232240,"date":"2020-09-08T10:19:00","date_gmt":"2020-09-08T08:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=232240"},"modified":"2024-03-28T10:22:21","modified_gmt":"2024-03-28T09:22:21","slug":"fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii\/","title":{"rendered":"Fructele \u0219i pierderea \u00een greutate &#8211; ce fructe au cele mai pu\u021bine calorii?"},"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\/fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii\/#Fructele_si_pierderea_in_greutateFructele_contin_un_aport_redus_de_calorii\" title=\"Fructele \u0219i pierderea \u00een greutateFructele con\u021bin un aport redus de calorii\">Fructele \u0219i pierderea \u00een greutateFructele con\u021bin un aport redus de calorii<\/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\/fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii\/#Fibrele_din_fructe_favorizeaza_pierderea_in_greutate\" title=\"Fibrele din fructe favorizeaz\u0103 pierderea \u00een greutate\">Fibrele din fructe favorizeaz\u0103 pierderea \u00een greutate<\/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\/fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii\/#Fructele_contin_zaharuri_naturale\" title=\"Fructele con\u021bin zaharuri naturale\">Fructele con\u021bin zaharuri naturale<\/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\/fructele-si-pierderea-in-greutate-ce-fructe-au-cele-mai-putine-calorii\/#Fructele_cu_cel_mai_scazut_continut_de_calorii\" title=\"Fructele cu cel mai sc\u0103zut con\u021binut de calorii\">Fructele cu cel mai sc\u0103zut con\u021binut de calorii<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Fructele sunt considerate pe bun\u0103 dreptate&nbsp;<strong>unul dintre cele mai s\u0103n\u0103toase alimente din lume<\/strong>. Con\u021bin o&nbsp;<strong>cantitate unic\u0103 de vitamine, minerale, antioxidan\u021bi, fibre<\/strong>&nbsp;\u0219i multe alte substan\u021be nutritive benefice. \u00cen plus, se \u00eencadreaz\u0103 \u00een categoria alimentelor, care&nbsp;<strong>con\u021bin o propor\u021bie mare de ap\u0103 \u0219i fibre, \u0219i un aport mai mic de calorii<\/strong>. Datorit\u0103 acestui fapt, reprezint\u0103 un<strong>&nbsp;aliment popular, care sus\u021bine un stil de via\u021b\u0103 s\u0103n\u0103tos, dar \u0219i pierderea \u00een greutate<\/strong>.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar, trebuie&nbsp;<strong>s\u0103 ave\u021bi grij\u0103<\/strong>&nbsp;atunci c\u00e2nd alege\u021bi fructele din meniul vostru dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi. Unele fructe con\u021bin o&nbsp;<strong>propor\u021bie mare de zaharuri<\/strong>, \u0219i pot face mai dificil\u0103 pierderea \u00een greutate. \u00cen general,&nbsp;<strong>consumul de fructe este asociat cu o greutate corporal\u0103 mai mic\u0103 \u0219i cu un risc redus de apari\u021bie a problemelor de s\u0103n\u0103tate,<\/strong>&nbsp;provocare de kilogramele \u00een plus sau de obezitate.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg\" alt=\"Fructele \u0219i pierderea \u00een greutate - ce fructe au cele mai pu\u021bine calorii?\" class=\"wp-image-180260\" style=\"width:843px;height:474px\" title=\"Fructele \u0219i pierderea \u00een greutate - ce fructe au cele mai pu\u021bine calorii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920-1536x863.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/fruit-2305192_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fructele_si_pierderea_in_greutateFructele_contin_un_aport_redus_de_calorii\"><\/span><strong>Fructele \u0219i pierderea \u00een greutateFructele con\u021bin un aport redus de calorii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este bine cunoscut faptul c\u0103 fructele sunt o<strong>&nbsp;parte important\u0103<\/strong>&nbsp;a&nbsp;<strong>unei diete s\u0103n\u0103toase \u0219i echilibrate<\/strong>, \u00een special datorit\u0103&nbsp;<strong>con\u021binutului de vitamine \u0219i minerale benefice.<\/strong>&nbsp;Nu este de mirare, deoarece o portocal\u0103 poate&nbsp;<strong>satisface nevoile zilnice de vitamina C.<\/strong>&nbsp;Dup\u0103 cum \u0219tim, este&nbsp;<strong>un micronutrient extrem de important<\/strong>&nbsp;pentru sus\u021binerea sistemului imunitar, producerea de colagen \u0219i asigurarea s\u0103n\u0103t\u0103\u021bii generale a organismului. Pute\u021bi afla mai multe despre acest\u0103 vitamin\u0103 din articolul nostru&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamina C: tot ce trebuie s\u0103 \u0219ti\u021bi despre ea, p\u00e2n\u0103 c\u00e2nd nu este prea t\u00e2rziu.<\/a>&nbsp;\u00cen schimb&nbsp;<strong>banana<\/strong>, de\u0219i este considerat\u0103 un&nbsp;<strong>fruct mai bogat caloric<\/strong>, poate oferi organismului&nbsp;<strong>\u00een medie de p\u00e2n\u0103 la 12% din aportul zilnic recomandat de potasiu<\/strong>. Ajut\u0103 la&nbsp;<strong>reglarea activit\u0103\u021bii sistemului nervos, muscular \u0219i a inimii.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6] [1] [2]&nbsp;<\/span>Pute\u021bi citi mai multe despre&nbsp;<strong>beneficiile \u0219i necesitatea supliment\u0103rii cu potasiu<\/strong>&nbsp;\u00een articolul&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/5-motive-surprinzatoare-pentru-care-potasiul-este-esential-pentru-sportivi\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 motive surprinz\u0103toare pentru care potasiul este esen\u021bial pentru sportivi.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar cum pot fi aceste fructe dulci, pline de micronutrien\u021bi s\u0103n\u0103to\u0219i, dar \u0219i carbohidra\u021bi,&nbsp;<strong>benefice pentru pierderea \u00een greutate?<\/strong>&nbsp;Acest lucru se datoreaz\u0103&nbsp;<strong>nutrien\u021bilor men\u021biona\u021bi, con\u021binutului ridicat de ap\u0103 \u0219i fibre, dar \u0219i con\u021binutului sc\u0103zut de calorii<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 ar trebui s\u0103 acorda\u021bi aten\u021bie modului \u00een care sunt&nbsp;<strong>prelucrate fructele respective<\/strong>. Este totu\u0219i o diferen\u021b\u0103 \u00eentre&nbsp;<strong>fructele proaspete, uscate sau liofilizate<\/strong>. De\u0219i fructele proaspete&nbsp;<strong>con\u021bin calorii \u0219i zaharuri<\/strong>, datorit\u0103 prezen\u021bei apei, ponderea lor este&nbsp;<strong>mult mai mic\u0103<\/strong>. \u00cen schimb \u00een cazul fructelor uscate,&nbsp;<strong>apa este \u00eendep\u0103rtat\u0103<\/strong>&nbsp;\u0219i astfel devin&nbsp;<strong>mai consistente din punct de vedere caloric<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 pot&nbsp;<strong>con\u021bine mai multe calorii, zaharuri, dar \u0219i gr\u0103simi<\/strong>. \u00cen plus, se<strong>&nbsp;elimin\u0103 din ele \u0219i vitaminele \u0219i minerale importante<\/strong>. \u00cen schimb,&nbsp;<a href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" rel=\"noopener noreferrer\">fructele liofilizate&nbsp;<\/a>sunt o&nbsp;<strong>alternativ\u0103 bun\u0103 la fructele uscate<\/strong>. Sunt&nbsp;<strong>fructe uscate prin congelare la temperaturi foarte sc\u0103zute<\/strong>. Datorit\u0103 acestei tehnologii,&nbsp;<strong>apa se \u00eendep\u0103rteaz\u0103 cu grij\u0103<\/strong>&nbsp;din fructe, iar acestea \u00ee\u0219i p\u0103streaz\u0103&nbsp;<strong>gustul unic, dar \u0219i vitaminele \u0219i mineralele necesare<\/strong>. \u00cen acela\u0219i timp,&nbsp;<strong>con\u021bin mai pu\u021bine calorii<\/strong>&nbsp;\u0219i au un&nbsp;<strong>termen de valabilitate semnificativ mai mare.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Fructele con\u021bin un aport redus de calorii<\/strong><\/h3>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, mai multe fructe&nbsp;<strong>con\u021bin o propor\u021bie sc\u0103zut\u0103 de calorii.<\/strong>&nbsp;Drept urmare, consumul lor poate&nbsp;<strong>reduce aportul caloric total, facilit\u00e2nd astfel pierderea \u00een greutate.<\/strong>&nbsp;\u00cen plus, dac\u0103 include\u021bi alimente cu un con\u021binut sc\u0103zut de calorii \u00een alimenta\u021bie, cum ar fi fructele,&nbsp;<strong>pute\u021bi ajuta la producerea unui deficit caloric.<\/strong>&nbsp;Acesta este componenta cheie dac\u0103 dori\u021bi s\u0103 pierde\u021bi \u00een greutate. Acest lucru se datoreaz\u0103 faptului c\u0103 un deficitul caloric apare atunci c\u00e2nd&nbsp;<strong>consumul zilnic de energie dep\u0103\u0219e\u0219te aportul energetic zilnic<\/strong>, ceea ce&nbsp;<strong>duce automat la o pierdere \u00een greutate<\/strong>. S\u0103 explic\u0103m printr-un exemplu:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>aport zilnic 2000 kcal \u2013 dac\u0103 arde\u021bi zilnic 2500 kcal = deficitul caloric este de 500 kcal = s\u0103pt\u0103m\u00e2nal 3500 kcal = minus 0,45 kg pe s\u0103pt\u0103m\u00e2n\u0103.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [7] [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg\" alt=\"Fructele \u0219i pierderea \u00een greutate\" class=\"wp-image-180312\" style=\"width:843px;height:562px\" title=\"Fructele \u0219i pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109783585_3090161061105586_4033768994182225921_o-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 \u00eenc\u0103 nu sunte\u021bi siguri c\u0103 fructele sunt&nbsp;<strong>o alternativ\u0103 mai bun\u0103<\/strong>&nbsp;\u00een ceea ce prive\u0219te caloriile, \u00een ciuda&nbsp;<strong>gustului lor delicios \u0219i dulce,<\/strong>&nbsp;avem un alt exemplu. Dac\u0103 \u00eenlocui\u021bi o tablet\u0103 de&nbsp;<strong>ciocolat\u0103 cu lapte de 100 g<\/strong>&nbsp;<strong>cu un con\u021binut de 347 calorii<\/strong>, cu&nbsp;<strong>100 g de mere cu un con\u021binut de 52 calorii<\/strong>, ve\u021bi&nbsp;<strong>economisi p\u00e2n\u0103 la 295 kcal&nbsp;<\/strong>pe zi. \u00cen plus, ve\u021bi beneficia de&nbsp;<strong>vitamine \u0219i minerale \u0219i p\u00e2n\u0103 la 2,4 g de fibre<\/strong>. Ciocolata cu lapte ofer\u0103 fibre, dar&nbsp;<strong>numai \u00een cantitatea de 1,2 g<\/strong>&nbsp;\u0219i, \u00een plus, ofer\u0103 o&nbsp;<strong>cantitate mare de zah\u0103r ad\u0103ugat \u0219i gr\u0103simi.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fibrele_din_fructe_favorizeaza_pierderea_in_greutate\"><\/span><strong>Fibrele din fructe favorizeaz\u0103 pierderea \u00een greutate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen intestine exist\u0103&nbsp;<strong>peste 100 de tipuri de bacterii<\/strong>. Unele sunt periculoase pentru digestia noastr\u0103 \u0219i trebuie&nbsp;<strong>eliminate din corp<\/strong>. \u00cen schimb, exist\u0103&nbsp;<strong>diverse tipuri de bacterii benefice.<\/strong>&nbsp;Acestea joac\u0103&nbsp;<strong>un rol important \u00een multe aspecte ale s\u0103n\u0103t\u0103\u021bii, inclusiv \u00een gestionarea greut\u0103\u021bii \u0219i \u00een controlul zah\u0103rului din s\u00e2nge.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru ca aceste&nbsp;<strong>bacterii s\u0103 poat\u0103 supravie\u021bui<\/strong>, trebuie s\u0103 fie&nbsp;<strong>hr\u0103nite suficient.<\/strong>&nbsp;Aici&nbsp;<strong>fibrele joac\u0103 un rol extrem de important.<\/strong>&nbsp;Fibrele solubile trec prin cea mai mare parte a sistemului digestiv,<strong>&nbsp;\u00een mare parte neschimbate<\/strong>, p\u00e2n\u0103 c\u00e2nd ajung \u00een cele din urm\u0103 la&nbsp;<strong>bacteriile intestinale<\/strong>. Acestea le diger\u0103 \u0219i apoi le&nbsp;<strong>transform\u0103 \u00een energie<\/strong>, pe care o pot folosi \u0219i pentru alte&nbsp;<strong>func\u021bii asociate cu pierderea \u00een greutate.<\/strong>&nbsp;Astfel de fibre se numesc&nbsp;<strong>fibre prebiotice<\/strong>&nbsp;\u0219i pot fi g\u0103site \u00een&nbsp;<strong>banane, mere sau grapefruit.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt&nbsp;<strong>beneficiu al fibrelor<\/strong>&nbsp;<strong>pentru&nbsp;pierderea \u00een greutate<\/strong>&nbsp;este capacitatea lor de a&nbsp;<strong>induce senza\u021bia de sa\u021bietate.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[12]<\/span>&nbsp;Unele cercet\u0103ri sugereaz\u0103 c\u0103&nbsp;<strong>fibrele pot duce la sc\u0103derea poftei de m\u00e2ncare \u0219i, prin urmare, sc\u0103derea aportului alimentar<\/strong>. Aceast\u0103 ipotez\u0103 a fost confirmat\u0103 de un studiu de renume, care a&nbsp;<strong>ar\u0103tat efectul fibrelor asupra sc\u0103derii glicemiei.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 beneficiile men\u021bionate, fructele au \u0219i un&nbsp;<strong>con\u021binut ridicat de ap\u0103<\/strong>. Acest lucru, \u00eempreun\u0103 cu fibrele, formeaz\u0103&nbsp;<strong>o combina\u021bie excep\u021bional\u0103,<\/strong>&nbsp;care v\u0103 permite<strong>&nbsp;s\u0103 m\u00e2nca\u021bi por\u021bii mai mici, dar totu\u0219i s\u0103 ob\u021bine\u021bi senza\u021bia de sa\u021bietate<\/strong>. Un studiu a ar\u0103tat c\u0103&nbsp;<strong>consumul de alimente cu un con\u021binut mai mare de ap\u0103<\/strong>&nbsp;a dus la o&nbsp;<strong>senza\u021bie mai mare de sa\u021bietate<\/strong>&nbsp;dec\u00e2t dac\u0103&nbsp;<strong>be\u021bi ap\u0103 \u00een timp de m\u00e2nca\u021bi.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 prezent\u0103m o list\u0103 cu fructele bogate \u00een fibre.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>FRUCTE BOGATE \u00ceN FIBRE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">CON\u021aINUTUL DE FIBRE PENTRU 100 G DE FRUCTE<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Maracuja<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Avocado<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zmeur\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mure<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rodie<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Banane<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u0103p\u0219uni<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,8 g<\/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>V\u0103 reamintim c\u0103&nbsp;<strong>aportul zilnic optim de fibre trebuie s\u0103 fie de aproximativ 25-30 g<\/strong>, \u00een func\u021bie de sex, greutate, v\u00e2rst\u0103 \u0219i starea de s\u0103n\u0103tate. Din acest punct de vedere, ar trebui s\u0103&nbsp;<strong>consuma\u021bi aproximativ 400 g de zmeur\u0103,<\/strong>&nbsp;pentru a-l atinge. Prin urmare, este recomandat&nbsp;<strong>s\u0103 include\u021bi fructele ca parte a unei diete s\u0103n\u0103toase \u0219i echilibrate, bogate \u00een fibre<\/strong>, dar pe care le ob\u021bine\u021bi \u0219i din alte surse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fructele_contin_zaharuri_naturale\"><\/span><strong>Fructele con\u021bin zaharuri naturale<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gustul dulce al fructelor este dat de&nbsp;<strong>con\u021binutul lor ridicat de carbohidra\u021bi.<\/strong>&nbsp;\u00cens\u0103, trebuie s\u0103 men\u021bion\u0103m c\u0103&nbsp;<strong>nu tot zah\u0103rul este la fel.<\/strong>&nbsp;Fructele con\u021bin&nbsp;<strong>zah\u0103r natural<\/strong>, \u00een timp ce alimentele dulci obi\u0219nuite con\u021bin&nbsp;<strong>zah\u0103r ad\u0103ugat, care este \u00een majoritatea cazurilor un produs chimic.<\/strong>&nbsp;Cele dou\u0103 tipuri pot avea&nbsp;<strong>efecte foarte diferite asupra s\u0103n\u0103t\u0103\u021bii.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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>Adaosul de zah\u0103r este asociat&nbsp;<strong>cu o serie de poten\u021biale probleme de s\u0103n\u0103tate<\/strong>, inclusiv obezitatea, diabet \u0219i boli de inim\u0103.&nbsp;<span class=\"tadv-color\">[15]&nbsp;<\/span>Pute\u021bi citi mai multe despre aceste probleme \u0219i despre diferen\u021bele dintre zah\u0103rul natural \u0219i zah\u0103rul ad\u0103ugat din articolul<a href=\"https:\/\/gymbeam.ro\/blog\/inlocuitorii-zaharului-ce-indulcitor-este-potrivit-pentru-voi\/\" target=\"_blank\" rel=\"noopener noreferrer\">&nbsp;\u00cenlocuitorii zah\u0103rului \u2013 ce \u00eendulcitor este potrivit pentru voi?.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"717\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg\" alt=\"Fructele con\u021bin zaharuri naturale\" class=\"wp-image-180247\" style=\"width:843px;height:538px\" title=\"Fructele con\u021bin zaharuri naturale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1124x717.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1-1536x980.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/raspberry-4599580_1920-1.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Zah\u0103rul din fructe con\u021bine un&nbsp;<strong>amestec de fructoz\u0103, glucoz\u0103 \u0219i zaharoz\u0103<\/strong>. Chiar primul&nbsp;<strong>tip de zah\u0103r, monozaharid,<\/strong>&nbsp;men\u021bionat poate fi o problem\u0103. Atunci c\u00e2nd este consumat \u00een cantit\u0103\u021bi mari,&nbsp;<strong>fructoza poate fi d\u0103un\u0103toare \u0219i poate contribui la apari\u021bia obezit\u0103\u021bii.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span>&nbsp;Din acest motiv, mul\u021bi oameni cred c\u0103 le&nbsp;<strong>va<\/strong>&nbsp;<strong>face bine dac\u0103 elimin\u0103 consumul de fructe.<\/strong>&nbsp;Dar, este important&nbsp;<strong>s\u0103 facem diferen\u021b\u0103 \u00eentre cantitatea uria\u0219\u0103 de fructoz\u0103 care se g\u0103se\u0219te \u00een zah\u0103rul ad\u0103ugat&nbsp;<\/strong>\u0219i<strong>&nbsp;cantit\u0103\u021bile mici ce se g\u0103sesc \u00een fructe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fructoza este&nbsp;<strong>d\u0103un\u0103toare doar \u00een cantit\u0103\u021bi mari.<\/strong>&nbsp;Pentru a atinge aceast\u0103 cantitate, ar trebui s\u0103&nbsp;<strong>consuma\u021bi aproximativ 25 p\u00e2n\u0103 la 50 g fructoz\u0103 pe zi<\/strong>, ceea ce \u00eenseamn\u0103 aproximativ&nbsp;<strong>714 g de grapefruit.<\/strong>&nbsp;\u00cen plus, con\u021binutul ridicat de fibre \u0219i polifenoli din fructe&nbsp;<strong>reduce cre\u0219terea nivelului de zah\u0103r din s\u00e2nge cauzat de glucoz\u0103, zaharoz\u0103 \u0219i fructoz\u0103<\/strong>. Prin urmare, con\u021binutul de zah\u0103r din fructe&nbsp;<strong>nu este o problem\u0103 pentru persoanele s\u0103n\u0103toase<\/strong>&nbsp;\u0219i este cu siguran\u021b\u0103&nbsp;<strong>o alternativ\u0103 mai bun\u0103 pentru sc\u0103derea \u00een greutate.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 prezent\u0103m o list\u0103 cu fructele care con\u021bin o cantitate minim\u0103 de zah\u0103r:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">FRUCTE CU UN CON\u021aINUT SC\u0102ZUT DE ZAH\u0102R<\/th><th class=\"has-text-align-center\" data-align=\"center\">CON\u021aINUTUL DE ZAH\u0102R PENTRU 100 G DE FRUCTE<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Grapefruit<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">C\u0103p\u0219uni<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mure<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zmeur\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">L\u0103m\u00e2ie<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Avocado<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fructele_cu_cel_mai_scazut_continut_de_calorii\"><\/span><strong>Fructele cu cel mai sc\u0103zut con\u021binut de calorii<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am analizat mai sus motivele, pentru care&nbsp;<strong>fructele sunt un aliment \u201emust\u201d pentru pierdea \u00een greutate<\/strong>. Prin urmare, v\u0103 oferim o list\u0103 cu fructele care au&nbsp;<strong>cel mai mic con\u021binut de calorii,<\/strong>&nbsp;deci sunt ideale s\u0103 le ad\u0103uga\u021bi \u00een&nbsp;<strong>meniul vostru dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[3] [4] [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\"><strong>Grapefruit \u0219i alte citrice<\/strong><\/h3>\n\n\n\n<p>Citricele sunt considerate \u00een general unele dintre<strong>&nbsp;cele mai bune fructe cu un con\u021binut sc\u0103zut de calorii,<\/strong>&nbsp;lucru care ofer\u0103&nbsp;<strong>multe beneficii pentru s\u0103n\u0103tate.<\/strong>&nbsp;Unul dintre cele mai bune fructe pe care le pute\u021bi ad\u0103uga \u00een diet\u0103 este&nbsp;<strong>grapefruitul<\/strong>&nbsp;\u0219i ave\u021bi mai multe motive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grapefruitul este un&nbsp;<strong>fruct citric&nbsp;<\/strong>tropical, cunoscut pentru gustul dulce \u0219i u\u0219or acri\u0219or, uneori amar. Este extrem de bogat \u00een&nbsp;<strong>vitaminele A, C \u0219i D, calciu, potasiu, antioxidan\u021bi \u0219i fibre,<\/strong>&nbsp;ceea ce \u00eel face unul dintre cele mai s\u0103n\u0103toase citrice. \u00cen plus, cercet\u0103rile au ar\u0103tat c\u0103 consumul de grapefruit, datorit\u0103&nbsp;<strong>num\u0103rului redus de calorii, zaharuri \u0219i gr\u0103simi<\/strong>, poate fi&nbsp;<strong>benefic pentru pierderea \u00een greutate<\/strong>. De asemenea, au ar\u0103tat c\u0103 poate avea \u0219i beneficii pentru s\u0103n\u0103tate, cum ar fi&nbsp;<strong>reducerea riscului apari\u021biei bolilor de inim\u0103.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span>&nbsp;Acest lucru a fost demonstrat \u0219i de un studiu, care a monitorizat persoanele obeze timp de 12 s\u0103pt\u0103m\u00e2ni \u0219i&nbsp;<strong>efectul consumului de grapefruit \u0219i suc de grapefruit asupra greut\u0103\u021bii lor<\/strong>. Rezultatul cercet\u0103rii a fost o reducere \u00een greutate \u00een medie de&nbsp;<strong>7,1% \u0219i \u00eembun\u0103t\u0103\u021birea nivelului de colesterol.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile nutri\u021bionale ale grapefruitului pentru 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Zaharuri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">42 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/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<h3 class=\"wp-block-heading\"><strong>Mere<\/strong><\/h3>\n\n\n\n<p>Merele sunt printre&nbsp;<strong>cele mai accesibile fructe din lume.<\/strong>&nbsp;Cercet\u0103rile arat\u0103 c\u0103 acestea ofer\u0103&nbsp;<strong>multe beneficii pentru s\u0103n\u0103tate,<\/strong>&nbsp;cum ar fi&nbsp;<strong>reducerea riscului de a dezvolta diabet<\/strong>. Au un&nbsp;<strong>con\u021binut de ap\u0103 extrem de ridicat<\/strong>, care induce&nbsp;<strong>senza\u021bie de sa\u021bietate \u0219i reduce densitatea caloric\u0103 a alimentelor.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"663\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg\" alt=\"Fructul cu cea mai sc\u0103zut\u0103 densitate caloric\u0103 - m\u0103rul\" class=\"wp-image-180299\" style=\"width:843px;height:497px\" title=\"Fructul cu cea mai sc\u0103zut\u0103 densitate caloric\u0103 - m\u0103rul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1124x663.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-400x236.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920-1536x906.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/apple-2788662_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Un studiu amplu efectuat cu peste 120 000 de persoane a ar\u0103tat c\u0103&nbsp;<strong>consumul de mere a determinat o pierdere \u00een greutate \u00een medie 0,56 kg pe zi<\/strong>. Studiul a durat 4 ani \u0219i, printre altele, a ar\u0103tat c\u0103&nbsp;<strong>\u00een reducerea greut\u0103\u021bii a fost mai eficient<\/strong>&nbsp;<strong>consumul de mere \u00eentregi dec\u00e2t consumul de suc.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile nutri\u021bionale ale merelor pentru 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Zaharuri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">52 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,2 g<\/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<h3 class=\"wp-block-heading\"><strong>Kiwi<\/strong><\/h3>\n\n\n\n<p>Kiwi este un&nbsp;<strong>fruct mic, verde sau galben, cu coaj\u0103 maro \u0219i semin\u021be negre mici<\/strong>. Este extrem de&nbsp;<strong>bogat \u00een vitaminele C \u0219i K, fibre, potasiu, antioxidan\u021bi<\/strong>&nbsp;\u0219i este unul din pu\u021binele fructe care con\u021bine&nbsp;<strong>acid folic (folat)<\/strong>. Are o&nbsp;<strong>consisten\u021b\u0103 energetic\u0103 mai mic\u0103<\/strong>, ceea ce \u00eel face un&nbsp;<strong>fruct ideal \u00een dietele de sl\u0103bit.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span>&nbsp;Acest lucru a fost dovedit \u0219i de o cercetare de 12 s\u0103pt\u0103m\u00e2ni, care a ar\u0103tat c\u0103&nbsp;<strong>consumul de kiwi provoac\u0103 o cre\u0219tere a aportului de vitamina C \u00een organism<\/strong>&nbsp;\u0219i, \u00een acela\u0219i timp, o<strong>&nbsp;reducere a circumferin\u021bei taliei cu 3,1 cm.<\/strong><span class=\"tadv-color\">&nbsp;[24]<\/span>&nbsp;Alte studii sugereaz\u0103 faptul c\u0103 fructul de kiwi<strong>&nbsp;poate ajuta la controlul nivelului de zah\u0103r din s\u00e2nge, la \u00eembun\u0103t\u0103\u021birea colesterolului<\/strong>&nbsp;\u0219i la promovarea s\u0103n\u0103t\u0103\u021bii intestinale.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile nutri\u021bionale ale fructelor kiwi pentru 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Zaharuri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">61 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/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<h3 class=\"wp-block-heading\"><strong>Banane<\/strong><\/h3>\n\n\n\n<p>De\u0219i bananele au&nbsp;<strong>mai multe calorii<\/strong>&nbsp;\u00een compara\u021bie cu merele sau cu grapefruitul, bananele&nbsp;<strong>sunt mai consistente \u0219i con\u021bin mai multe fibre.<\/strong>&nbsp;Datorit\u0103 acestui fapt, le includem \u0219i \u00een aceast\u0103 list\u0103, deoarece<strong>&nbsp;ofer\u0103 senza\u021bia de sa\u021bietate \u0219i de satisfacere a foamei.<\/strong>&nbsp;De asemenea, furnizeaz\u0103 multe vitamine \u0219i minerale, cum ar fi&nbsp;<strong>potasiu, magneziu, mangan, antioxidan\u021bi \u0219i vitaminele A, B6 \u0219i C.<\/strong>&nbsp;\u00cen plus, un studiu de renume a ar\u0103tat c\u0103&nbsp;<strong>un consum zilnic de banane poate s\u0103 scd\u0103 zah\u0103rul din s\u00e2nge \u0219i colesterolul<\/strong>&nbsp;la persoanele cu un nivel ridicat de colesterol.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile nutri\u021bionale ale bananelor pentru 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Carbohidra\u0163i<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zaharuri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Gr\u0103simi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">89 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 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=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/a-change-in-lifestyle-1430599_1920-1124x750.jpg\" alt=\"Bananele ofer\u0103 senza\u021bia de sa\u021bietate \u0219i satisfac senza\u021bia de foame\" class=\"wp-image-180273\" style=\"width:843px;height:563px\" title=\"Bananele ofer\u0103 senza\u021bia de sa\u021bietate \u0219i satisfac senza\u021bia de foame\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/a-change-in-lifestyle-1430599_1920-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/a-change-in-lifestyle-1430599_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/a-change-in-lifestyle-1430599_1920-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/a-change-in-lifestyle-1430599_1920.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Author: Photo Mix Company, source: pixabay.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ananas<\/strong><\/h3>\n\n\n\n<p>Ananasul este unul&nbsp;<strong>dintre cele mai s\u0103n\u0103toase fructe din lume<\/strong>&nbsp;\u0219i este un ingredient popular \u00een multe produse de sl\u0103bit. Acest lucru se datoreaz\u0103&nbsp;<strong>valorilor calorice sc\u0103zute<\/strong>, dar \u0219i faptului c\u0103&nbsp;<strong>nu con\u021bine gr\u0103simi saturate sau acizi gra\u0219i trans<\/strong>. \u00cen schimb, con\u021bine&nbsp;<strong>tiamin\u0103, magneziu, vitamina B6, vitamina C, riboflavin\u0103, niacin\u0103, cupru \u0219i fier<\/strong>. Deci este cu adev\u0103rat o bomb\u0103 de vitamine \u0219i minerale, care, datorit\u0103&nbsp;<strong>con\u021binutului ridicat de fibre, ofer\u0103 senza\u021bia de sa\u021bietate.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, ananasul este o surs\u0103 bun\u0103 de&nbsp;<a href=\"https:\/\/gymbeam.ro\/probiotice\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>enzime digestive<\/strong>,<\/a>&nbsp;\u00een special de&nbsp;<a href=\"https:\/\/gymbeam.ro\/bromelain-papain-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">bromelain\u0103<\/a>. Sus\u021bine&nbsp;<strong>buna func\u021bionare a intestinelor, descompunerea proteinelor \u00een aminoacizi<\/strong>&nbsp;\u0219i, de asemenea, ajut\u0103 la&nbsp;<strong>digestia gr\u0103similor.<\/strong>&nbsp;Datorit\u0103 digestiei&nbsp;<strong>eficiente a depozitelor de gr\u0103simi<\/strong>, bromelaina este o&nbsp;<strong>component\u0103 important\u0103 a dietelor de sl\u0103bit.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile nutri\u021bionale ale ananasului pentru 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Carbohidra\u0163i<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zaharuri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Gr\u0103simi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">50 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,1 g<\/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<h3 class=\"wp-block-heading\"><strong>Fructe de p\u0103dure \u2013 c\u0103p\u0219uni, zmeur\u0103, afine \u0219i mure<\/strong><\/h3>\n\n\n\n<p>Fructele de p\u0103dure sunt fructe delicioase, pline de&nbsp;<strong>vitamine, minerale, fibre, polifenoli \u0219i antioxidan\u021bi.<\/strong>&nbsp;De asemenea, se pot l\u0103uda cu un&nbsp;<strong>con\u021binut sc\u0103zut de calorii, gr\u0103simi<\/strong>&nbsp;\u0219i o&nbsp;<strong>pondere<\/strong>&nbsp;extrem de&nbsp;<strong>sc\u0103zut\u0103 de zah\u0103r.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, c\u0103p\u0219unile sunt unul dintre pu\u021binele fructe cu semin\u021be la suprafa\u021b\u0103, care sunt&nbsp;<strong>o surs\u0103 bun\u0103 de acizi gra\u0219i omega-3.<\/strong>&nbsp;Un bol de c\u0103p\u0219uni proaspete v\u0103 poate oferi o c<strong>antitate mare de fibre, care induc senza\u021bie de sa\u021bietate<\/strong>. Cercet\u0103rile au ar\u0103tat, de asemenea, c\u0103 au&nbsp;<strong>efecte benefice \u00een reducerea gr\u0103simii abdominale.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[28] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg\" alt=\" C\u0103p\u0219unile sunt s\u0103race \u00een calorii, gr\u0103simi \u0219i zah\u0103r\" class=\"wp-image-180286\" style=\"width:843px;height:750px\" title=\" C\u0103p\u0219unile sunt s\u0103race \u00een calorii, gr\u0103simi \u0219i zah\u0103r\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1124x1000.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-400x356.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-1536x1367.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/unnamed-75-1-2048x1823.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Valorile nutri\u021bionale ale c\u0103p\u0219unelor pentru 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Carbohidra\u0163i<\/th><th class=\"has-text-align-center\" data-align=\"center\">Zaharuri<\/th><th class=\"has-text-align-center\" data-align=\"center\">Fibre<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\"> Gr\u0103simi<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">33 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,3 g<\/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<h3 class=\"wp-block-heading\"><strong>Pepene galben<\/strong><\/h3>\n\n\n\n<p>De\u0219i pepenele este&nbsp;<strong>un tip de legum\u0103<\/strong>, datorit\u0103&nbsp;<strong>pulpei sale suculente \u0219i dulci<\/strong>, \u00eel putem&nbsp;<strong>include \u00een categoria fructelor<\/strong>. Are un&nbsp;<strong>con\u021binut sc\u0103zut de calorii<\/strong>, care se datoreaz\u0103&nbsp;<strong>con\u021binutului s\u0103u extrem de bogat \u00een ap\u0103<\/strong>. Este unul dintre<strong>&nbsp;fructele cu cel mai mare con\u021binut de ap\u0103,<\/strong>&nbsp;care printre altele v\u0103 ajut\u0103&nbsp;<strong>s\u0103 men\u021bine\u021bi o hidratare adecvat\u0103.<\/strong>&nbsp;P\u00e2n\u0103 la&nbsp;<strong>90% din greutatea unui pepene este ap\u0103 pur\u0103.<\/strong>&nbsp;\u00cen plus, pepenele este&nbsp;<strong>un excelent antioxidant<\/strong>&nbsp;care v\u0103 ajut\u0103&nbsp;<strong>s\u0103 sc\u0103pa\u021bi de excesul de substan\u021be nocive<\/strong>. De asemenea, se m\u00e2ndre\u0219te cu un con\u021binut ridicat de vitamine \u0219i minerale, precum&nbsp;<strong>potasiu, magneziu sau vitaminele A \u0219i C<\/strong>, care sunt implicate \u00een&nbsp;<strong>multe procese din corp.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[34]<\/span>&nbsp;Avantajul s\u0103u este \u0219i c<strong>on\u021binutul de arginin\u0103<\/strong>, care&nbsp;<strong>ajut\u0103 eficient la arderea excesului de gr\u0103simi. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile nutri\u021bionale ale pepenelui galben pentru 100 g:&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th>Calorii<\/th><th> Carbohidra\u0163i<\/th><th>Zaharuri<\/th><th>Fibre<\/th><th>Proteine<\/th><th> Gr\u0103simi<\/th><\/tr><\/thead><tbody><tr><td>34 kcal<\/td><td>8 g<\/td><td>8 g<\/td><td>0,9 g<\/td><td>0,8 g<\/td><td>0,2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ei bine mai&nbsp;<strong>ave\u021bi \u00eendoieli cu privire la influen\u021ba fructelor asupra pierderii \u00een greutate?<\/strong>&nbsp;Re\u021bine\u021bi c\u0103, dac\u0103&nbsp;<strong>dori\u021bi s\u0103 pierde\u021bi \u00een greutate,<\/strong>&nbsp;dar v\u0103 urm\u0103re\u0219te pofta de dulce,&nbsp;<strong>mai bine opta\u021bi pentru un m\u0103r sau un alt fruct dulce.<\/strong>&nbsp;Nu numai c\u0103&nbsp;<strong>ve\u021bi consuma mult mai pu\u021bine calorii, gr\u0103simi \u0219i zaharuri<\/strong>&nbsp;dec\u00e2t \u00een cazul ciocolatei, dar&nbsp;<strong>ve\u021bi oferi corpului multe substan\u021be benefice<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Consuma\u021bi fructe pentru a \u00eenlocui dulciurile?<\/strong>&nbsp;Ce fructe&nbsp;<strong>prefera\u021bi \u0219i de ce?<\/strong>&nbsp;\u00cemp\u0103rt\u0103\u0219i\u021bi-ne opinia \u00een rubrica de comentarii \u0219i nu uita\u021bi s\u0103 distribui\u021bi<strong>&nbsp;articolul mai departe.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fructele sunt considerate pe bun\u0103 dreptate unul dintre cele mai s\u0103n\u0103toase alimente din lume. Con\u021bin o cantitate unic\u0103 de vitamine, minerale, antioxidan\u021bi, fibre \u0219i multe alte substan\u021be nutritive benefice. \u00cen plus, se \u00eencadreaz\u0103 \u00een categoria alimentelor care con\u021bin o propor\u021bie mare de ap\u0103 \u0219i fibre, \u0219i un aport mai mic de calorii. Datorit\u0103 acestui fapt, sunt un aliment popular, care sus\u021bine un stil de via\u021b\u0103 s\u0103n\u0103tos, dar \u0219i pierderea \u00een greuatate.<\/p>\n","protected":false},"author":22,"featured_media":180358,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7022,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-232240","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-fructe","9":"tag-pierdere-in-greutate","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fructele \u0219i pierderea \u00een greutate - ce fructe au cele mai pu\u021bine calorii? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Fructele stimuleaz\u0103 pierderea \u00een greutate sau invers - provoac\u0103 cre\u0219terea \u00een greutate? 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