{"id":242569,"date":"2021-04-20T11:46:38","date_gmt":"2021-04-20T09:46:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=242569"},"modified":"2024-05-27T18:38:48","modified_gmt":"2024-05-27T16:38:48","slug":"10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/","title":{"rendered":"10 sfaturi despre cum s\u0103 lua\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos"},"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\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#De_ce_unele_persoane_se_ingrasa_din_orice_si_altele_nu_oricat_de_mult_ar_incerca\" title=\"De ce unele persoane se \u00eengra\u0219\u0103 din orice \u0219i altele nu, oric\u00e2t de mult ar \u00eencerca?\">De ce unele persoane se \u00eengra\u0219\u0103 din orice \u0219i altele nu, oric\u00e2t de mult ar \u00eencerca?<\/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\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#1_Un_aport_de_energie_suficient_pentru_organismul_vostru_pentru_a_castiga_in_greutate_in_mod_sanatos\" title=\"1. Un aport de energie suficient pentru organismul vostru pentru a c\u00e2\u0219tiga \u00een greutate \u00een mod s\u0103n\u0103tos\">1. Un aport de energie suficient pentru organismul vostru pentru a c\u00e2\u0219tiga \u00een greutate \u00een mod s\u0103n\u0103tos<\/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\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#2_Creati_un_plan_alimentar_sanatos_pentru_a_creste_in_greutate\" title=\"2. Crea\u021bi un plan alimentar s\u0103n\u0103tos pentru a cre\u0219te \u00een greutate\">2. Crea\u021bi un plan alimentar s\u0103n\u0103tos pentru a cre\u0219te \u00een greutate<\/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\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#3_Consumati_portii_mai_mari_si_folositi_farfurii_mai_mari\" title=\"3. Consuma\u021bi por\u021bii mai mari \u0219i folosi\u021bi farfurii mai mari\">3. Consuma\u021bi por\u021bii mai mari \u0219i folosi\u021bi farfurii mai mari<\/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\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#4_Asigurati-va_ca_aveti_un_aport_suficient_de_proteine\" title=\"4. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un aport suficient de proteine\">4. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un aport suficient de proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#5_Mancati_cat_de_des_puteti_si_creati-va_propriul_sistem_de_alimentatie\" title=\"5. M\u00e2nca\u021bi c\u00e2t de des pute\u021bi \u0219i crea\u021bi-v\u0103 propriul sistem de alimenta\u021bie\">5. M\u00e2nca\u021bi c\u00e2t de des pute\u021bi \u0219i crea\u021bi-v\u0103 propriul sistem de alimenta\u021bie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#6_Incepeti_sa_faceti_sport_si_concentrati-va_pe_nutritia_pre_si_post-antrenament\" title=\"6. \u00cencepe\u021bi s\u0103 face\u021bi sport \u0219i concentra\u021bi-v\u0103 pe nutri\u021bia pre \u0219i post-antrenament\">6. \u00cencepe\u021bi s\u0103 face\u021bi sport \u0219i concentra\u021bi-v\u0103 pe nutri\u021bia pre \u0219i post-antrenament<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#7_Sa_aveti_intotdeauna_o_gustare_la_indemana\" title=\"7. S\u0103 ave\u021bi \u00eentotdeauna o gustare la \u00eendem\u00e2n\u0103\">7. S\u0103 ave\u021bi \u00eentotdeauna o gustare la \u00eendem\u00e2n\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#8_Pregatiti_mese_nutritionale_si_eficiente_din_punct_de_vedere_energetic\" title=\"8. Preg\u0103ti\u021bi mese nutri\u021bionale \u0219i eficiente din punct de vedere energetic\">8. Preg\u0103ti\u021bi mese nutri\u021bionale \u0219i eficiente din punct de vedere energetic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#9_Mancati_mai_repede\" title=\"9. M\u00e2nca\u021bi mai repede\">9. M\u00e2nca\u021bi mai repede<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#10_Folositi_puterea_suplimentelor_si_a_nutritiei_lichide\" title=\"10. Folosi\u021bi puterea suplimentelor \u0219i a nutri\u021biei lichide\">10. Folosi\u021bi puterea suplimentelor \u0219i a nutri\u021biei lichide<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/#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>Sunte\u021bi genul de persoane care pot m\u00e2nca de diminea\u021b\u0103 p\u00e2n\u0103 seara f\u0103r\u0103 s\u0103 se \u00eengra\u0219e, oric\u00e2t de mult ar \u00eencerca? Ei bine, sunte\u021bi \u00een locul potrivit, pentru c\u0103 \u00een acest articol <strong>v\u0103 vom ar\u0103ta c\u00e2teva modalit\u0103\u021bi de a c\u00e2\u0219tiga \u00een greutate \u00eentr-un mod s\u0103n\u0103tos<\/strong>. De\u0219i majoritatea oamenilor tind s\u0103 se \u00eengra\u0219e excesiv, exist\u0103 \u0219i unele persoane care se pl\u00e2ng de un metabolism rapid \u0219i de arderea extrem de rapid\u0103 a caloriilor. Astfel, se pune \u00eentrebarea dac\u0103 exist\u0103 modalit\u0103\u021bi care \u00eei pot ajuta pe ace\u0219tia s\u0103 c\u00e2\u0219tige \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Desigur, pentru acest lucru trebuie doar s\u0103 \u00een\u021belege\u021bi no\u021biunile de baz\u0103 ale echilibrului energetic \u0219i s\u0103<strong> \u00eencepe\u021bi s\u0103 ave\u021bi un aport mai mare de energie<\/strong>. Dar asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 face\u021bi exces de fast food, s\u0103 consuma\u021bi 10.000 kcal \u00een fiecare zi, tone de \u00eenghe\u021bat\u0103 sau pizza. Acest lucru se poate face \u00eentr-un mod mai s\u0103n\u0103tos, mai eficient \u0219i <strong>f\u0103r\u0103 o cre\u0219tere inutil\u0103 a gr\u0103similor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i <strong>\u00een prezent <\/strong><strong>exist\u0103 numero\u0219i oameni supraponderali sau obezi<\/strong>, problema cu <strong>lipsa de greutate<\/strong> rezultat\u0103 din lipsa aportului de energie r\u0103m\u00e2ne \u0219i ea o problem\u0103. Aceasta poate fi legat\u0103 de aportul necorespunz\u0103tor de micronutrien\u021bi \u0219i de o serie de probleme de s\u0103n\u0103tate, cum ar fi <strong>un sistem imunitar sl\u0103bit, o func\u021bie reproductiv\u0103 afectat\u0103, c\u0103derea p\u0103rului<\/strong>, o piele uscat\u0103 sau densitatea osoas\u0103 redus\u0103. <span style=\"color: #ff6600\">[1-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste probleme sunt mai <strong>vizibile la femeile<\/strong> care \u00eencearc\u0103 s\u0103 ob\u021bin\u0103 un corp perfect, combin\u00e2nd <strong>un aport de energie drastic limitat \u0219i exerci\u021bii fizice excesive<\/strong>. Drept urmare, acest lucru duce nu numai la pierderea menstrua\u021biei \u0219i a fertilit\u0103\u021bii, ci \u0219i la apari\u021bia unor alte probleme de s\u0103n\u0103tate. B\u0103rba\u021bii pot avea aproape acelea\u0219i dificult\u0103\u021bi, cu excep\u021bia menstrua\u021biei, desigur. \u00cen plus, combina\u021bia dintre un antrenament sportiv excesiv \u0219i un aport insuficient de energie duce la o <strong>tulburare a echilibrului hormonal \u0219i la o <a href=\"https:\/\/gymbeam.ro\/blog\/simptomele-testosteronului-scazut-si-lupta-impotriva-acestora\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sc\u0103dere a nivelului de testosteron<\/a> \u00een organism.<\/strong> [8\u201310]<\/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\">Cum se remediaz\u0103 aceast\u0103 situa\u021bie?<\/h3>\n\n\n\n<p><strong>Cre\u0219te\u021bi aportul de energie<\/strong> printr-o alimenta\u021bie s\u0103n\u0103toas\u0103, primind at\u00e2tea calorii \u0219i micronutrien\u021bi c\u00e2t are nevoie organismul \u0219i acorda\u021bi-i acestuia <strong>timp s\u0103 se refac\u0103<\/strong>. Totu\u0219i, acestea sunt consecin\u021be ceva mai grave ale dorin\u021bei de a avea un fizic perfect.<\/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.cz\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg\" alt=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi s\u0103n\u0103tos \u00een greutate\" class=\"wp-image-227997\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi s\u0103n\u0103tos \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/aa_-IMG_4093-2-__-OOK-2048x1365.jpg 2048w\" 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=\"De_ce_unele_persoane_se_ingrasa_din_orice_si_altele_nu_oricat_de_mult_ar_incerca\"><\/span>De ce unele persoane se \u00eengra\u0219\u0103 din orice \u0219i altele nu, oric\u00e2t de mult ar \u00eencerca?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>C\u0103uta\u021bi r\u0103spunsul \u00een<span style=\"color:#666666\" class=\"tadv-color\"> <\/span><span style=\"color: #808080\"><span style=\"color:#666666\" class=\"tadv-color\">diferen\u021bele de consum de energie<\/span><\/span><\/strong> dintre dou\u0103 persoane. Karl \u0219i John sunt <strong>gemeni identici<\/strong>. Am\u00e2ndoi au 30 de ani, 1,80 m \u00een\u0103l\u021bime \u0219i 75 de kilograme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Karl<\/strong> are un loc de munc\u0103 sedentar \u0219i face jogging de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 \u00een timpul liber.<\/li>\n\n\n\n<li><strong>John<\/strong> lucreaz\u0103 \u00een p\u0103dure \u0219i are o munc\u0103 foarte solicitant\u0103 din punct de vedere fizic. Dup\u0103 serviciu, face sport \u00een fiecare zi \u0219i alterneaz\u0103 sala cu alergatul \u0219i ciclismul.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd cei doi fra\u021bi se \u00eent\u00e2lnesc, <strong>Karl se pl\u00e2nge lui John c\u0103 trebuie s\u0103 aib\u0103 grij\u0103 nu se \u00eengra\u0219e prea mult. John, pe de alt\u0103 parte, spune c\u0103 i-ar pl\u0103cea s\u0103 se \u00eengra\u0219e<\/strong>, dar c\u0103 pur \u0219i simplu nu poate m\u00e2nca mai mult. Ace\u0219tia se pl\u00e2ng reciproc \u0219i consider\u0103 c\u0103 le-ar prinde bine un <strong>schimb de metabolism<\/strong>, \u00eens\u0103 ar fi acest lucru de folos?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ei bine, nu<\/strong>, deoarece nu este vorba de un <a href=\"https:\/\/gymbeam.ro\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/\" target=\"_blank\" aria-label=\"metabolism (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">metabolism<\/a> foarte rapid sau de unul \u00eencetinit, ci de <strong>necesit\u0103\u021bile energetice ale vie\u021bilor lor diferite<\/strong>. John poate m\u00e2nca cu p\u00e2n\u0103 la 2.000 \u20133.000 kcal mai mult pe zi dec\u00e2t Karl \u0219i totu\u0219i s\u0103 \u00ee\u0219i men\u021bin\u0103 greutatea. Dac\u0103 dori\u021bi s\u0103 citi\u021bi mai multe despre produc\u021bia de energie, citi\u021bi articolul nostru intitulat <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Care este cel mai important factor pentru pierderea \u00een greutate?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Haide\u021bi s\u0103 arunc\u0103m o privire la cum putem s\u0103 ne \u00eengr\u0103\u0219\u0103m \u00eentr-un mod s\u0103n\u0103tos \u0219i s\u0103 \u00een\u021belege\u021bi <strong>ce \u00eenseamn\u0103 de fapt a m\u00e2nca mai mult<\/strong>. Nimeni nu vrea s\u0103 ob\u021bin\u0103 prea mult\u0103 gr\u0103sime, nu-i a\u0219a?<\/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.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg\" alt=\"De ce unele persoane se \u00eengra\u0219\u0103 din orice \u0219i altele nu, oric\u00e2t de mult ar \u00eencerca?\" class=\"wp-image-227983\" style=\"width:843px;height:562px\" title=\"De ce unele persoane se \u00eengra\u0219\u0103 din orice \u0219i altele nu, oric\u00e2t de mult ar \u00eencerca?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_4910-_-OK-2048x1366.jpg 2048w\" 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=\"1_Un_aport_de_energie_suficient_pentru_organismul_vostru_pentru_a_castiga_in_greutate_in_mod_sanatos\"><\/span>1. Un aport de energie suficient pentru organismul vostru pentru a c\u00e2\u0219tiga \u00een greutate \u00een mod s\u0103n\u0103tos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Stabilirea unui aport adecvat de energie<\/strong> \u00eencepe cu un meniu bine pus la punct. Pentru a c\u00e2\u0219tiga \u00een greutate, trebuie s\u0103 ave\u021bi un aport de energie pu\u021bin mai ridicat printr-o alimenta\u021bie s\u0103n\u0103toas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pentru un c\u00e2\u0219tig mai lent \u00een greutatea corporal\u0103<\/strong>, ad\u0103uga\u021bi aproximativ <strong>10%<\/strong> la aportul obi\u0219nuit de energie. \u00cen ceea ce prive\u0219te num\u0103rul de calorii, pentru majoritatea oamenilor valoarea aproximativ\u0103 este <strong>\u00eentre 200-300 de calorii \u00een plus pe zi.<\/strong><\/li>\n\n\n\n<li><strong>Pentru a c\u00e2\u0219tiga \u00een greutate mai repede<\/strong>, ad\u0103uga\u021bi aproximativ <strong>10-20%<\/strong> la aportul obi\u0219nuit de energie. \u00cen ceea ce prive\u0219te num\u0103rul de calorii, pentru majoritatea oamenilor valoarea aproximativ\u0103 este <strong>\u00eentre 200-700 de calorii \u00een plus pe zi<\/strong>. \u00cen cazul unui aport mai mare de calorii, trebuie s\u0103 v\u0103 a\u0219tepta\u021bi \u0219i s\u0103 c\u00e2\u0219tiga\u021bi mai mult\u0103 gr\u0103sime corporal\u0103.<\/li>\n\n\n\n<li><strong>Pentru a c\u00e2\u0219tiga \u00een greutate cu un volum c\u00e2t mai redus de \u021besut adipos<\/strong>, pute\u021bi cre\u0219te aportul cu <strong>aproximativ 250 kcal \u00een plus \u00een fiecare zi.<\/strong> <span style=\"color: #ff6600\">[11-12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dac\u0103 a\u021bi urmat mai multe diete \u00een trecut<\/strong>, este posibil ca organismul vostru s\u0103 nu se fi recuperat \u00eenc\u0103 \u00een urma acestora \u0219i este posibil s\u0103 ave\u021bi un \u201emetabolism lent\u201d sub form\u0103 de <strong>termogenez\u0103 adaptativ\u0103<\/strong>. Ce \u00eenseamn\u0103 mai exact acest lucru?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Termogeneza adaptiv\u0103 este responsabil\u0103 pentru <strong>o reducere mai mare a consumului de energie dec\u00e2t v-a\u021bi putea a\u0219tepta \u0219i se calculeaz\u0103 \u00een func\u021bie de pierderea \u00een greutate<\/strong>. O astfel de abatere poate fi de <strong>10-15%<\/strong> fa\u021b\u0103 de ipoteza calculat\u0103 sau de aproximativ <strong>50-500 kcal<\/strong>. De aceea, \u00een acest caz, ar trebui <strong>s\u0103 v\u0103 \u00eentoarce\u021bi de la o cre\u0219tere a aportului caloric pe baza aportului curent<\/strong> \u0219i nu de la valoarea din calculatorul de macronutrien\u021bi. <span style=\"color: #ff6600\">[13\u201316] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi calcula aportul indicativ de energie pe care ar trebui s\u0103 \u00eel aborda\u021bi pentru a c\u00e2\u0219tiga \u00een greutate utiliz\u00e2nd <strong>calculatorul nostru online de macronutrien\u021bi<\/strong>, care \u021bine cont \u0219i de planul vostru de antrenament. Dac\u0103 dori\u021bi s\u0103 citi\u021bi mai multe despre aportul adecvat de energie, citi\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 calcula\u021bI aportul de energie \u0219I macronutrien\u021bI pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<style>\n\n    #micronutrients-calculator {\n        color: #fff;\n        font-weight: 800;\n        background-color: #ff4100;\n        margin-bottom: 2rem;\n    }\n\n    #micronutrients-calculator .section-left {\n        width: 50%;\n        display: inline-block;\n        background-color: #000;\n        padding: 25px;\n    }\n\n    #micronutrients-calculator .section-right {\n        width: 50%;\n        display: inline-block;\n        float: right;\n        padding: 50px 25px;\n        position: relative;\n    }\n\n    #micronutrients-calculator .gender label{\n        padding-right: 40px;\n    }\n\n    #micronutrients-calculator form > div {\n        padding: 10px 0;\n    }\n\n    #micronutrients-calculator label {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 0px;\n    }\n\n    #micronutrients-calculator .myGoal {\n        line-height: 1.1;\n        margin-top: 0px;\n        margin-bottom: 10px;\n    }\n    #micronutrients-calculator .myGoal span{\n        width: 100%;\n        display: inline-block;\n    }\n    #micronutrients-calculator .myGoal label{\n        font-size: small;\n        text-transform: initial;\n        font-weight: 800;\n        padding-right: 25px;\n    }\n\n    #micronutrients-calculator .uppercase {\n        text-transform: uppercase;\n    }\n\n    #micronutrients-calculator input[type=\"text\"] {\n        border: 0;\n        height: 26px;\n        text-align: center;\n    }\n\n    #micronutrients-calculator [name=\"age\"],\n    #micronutrients-calculator [name=\"height\"],\n    #micronutrients-calculator [name=\"weight\"],\n    #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n        float: right;\n        width: 100%;\n        max-width: 200px;\n    }\n\n    #micronutrients-calculator[name=\"physicalActivityLevel\"],\n    #micronutrients-calculator [name=\"myGoal\"] {\n        margin-top: 5px;\n    }\n\n    #micronutrients-calculator [name=\"strengthSportHours\"],\n    #micronutrients-calculator [name=\"teamSportHours\"],\n    #micronutrients-calculator [name=\"hardExercisesHours\"],\n    #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n        float: right;\n        width: 100%;\n        max-width: 75px;\n    }\n\n    #micronutrients-calculator button {\n        color: #000;\n        border: 0px;\n        background-color: #ff4100;\n        font-weight: 700;\n        text-transform: uppercase;\n        padding: 15px 30px;\n        margin: 10px 0;\n        width: 75%;\n        max-width: 350px;\n        line-height: 1;\n        font-size: 22px;\n    }\n\n    #micronutrients-calculator button[disabled] {\n        opacity: 0.5;\n    }\n\n\n    #micronutrients-calculator h1 {\n        color: #fff;\n        font-size: 5rem;\n        line-height: 1.2;\n        margin: 0 0 30px 0;\n    }\n\n    #micronutrients-calculator p {\n        position: relative;\n        line-height: 1;\n        height: 37px;\n        display: flex;\n        align-items: center;\n        margin-bottom: 2px;\n    }\n\n    #micronutrients-calculator .arrow {\n        display: inline-block;\n        width: 47px;\n        height: 22px;\n        background-image: url('https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/images\/arrow-right-long.svg');\n        background-position: center;\n        background-repeat: no-repeat;\n        background-size: 39px 150px;\n        transform: rotate(180deg);\n        position: absolute;\n        left: -53px;\n        top: calc(50% - 11px);\n    }\n\n    #micronutrients-calculator .info-desktop {\n        display: block;\n    }\n\n    #micronutrients-calculator .info-desktop .explanation {\n        left: 64px;\n        top: 421px;\n        position: absolute;\n        width: calc(100% - 90px);\n    }\n\n    #micronutrients-calculator .info-mobile {\n        display: none;\n    }\n\n    @media screen and (max-width: 1200px) {\n        #micronutrients-calculator .info-desktop .explanation {\n            top: 438px;\n        }\n    }\n\n    @media (max-width: 991px) {\n        #micronutrients-calculator .section-left {\n            width: 100%;\n            display: block;\n            background-color: #000;\n            padding: 25px;\n        }\n\n        #micronutrients-calculator .section-right {\n            width: 100%;\n            display: block;\n            padding: 25px 25px 25px 25px;\n            background-color: #ff4100;\n            float: none;\n        }\n\n        #micronutrients-calculator .info-desktop {\n            display: none;\n        }\n\n        #micronutrients-calculator .info-mobile {\n            display: block;\n            font-size: 18px;\n            line-height: 1;\n        }\n\n        #micronutrients-calculator .info-mobile p {\n            font-weight: normal;\n            line-height: 1.2;\n        }\n    }\n\n    @media screen and (max-width: 425px) {\n        #micronutrients-calculator .gender label:first-child{\n            width: 100%;\n        }\n\n        #micronutrients-calculator [name=\"age\"],\n        #micronutrients-calculator [name=\"height\"],\n        #micronutrients-calculator [name=\"weight\"],\n        #micronutrients-calculator [name=\"bodyFatPercentage\"] {\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator [name=\"strengthSportHours\"],\n        #micronutrients-calculator [name=\"teamSportHours\"],\n        #micronutrients-calculator [name=\"hardExercisesHours\"],\n        #micronutrients-calculator [name=\"enduranceSportsHours\"] {\n\n            float: unset;\n            width: 100%;\n            max-width: unset;\n        }\n\n        #micronutrients-calculator button {\n            width: 100%;\n        }\n\n    }\n\n<\/style>\n<section id=\"micronutrients-calculator\">\n    <div class=\"section-left\">\n        <form data-js=\"micronutrientsForm\">\n\n            <div class=\"gender\">\n                <label class=\"uppercase\">\n                    GENDER: *                <\/label>\n                <label class=\"male\" for=\"male\">\n                    <input type=\"radio\" id=\"male\" name=\"gender\" value=\"male\">\n                    male                <\/label>\n                <label class=\"female\" for=\"female\">\n                    <input type=\"radio\"  id=\"female\" name=\"gender\" value=\"female\">\n                    female                <\/label>\n\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"age\">\n                    AGE: *                <\/label>\n                <input type=\"text\" name=\"age\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"height\">\n                    HEIGHT: *                <\/label>\n                <input type=\"text\" name=\"height\" placeholder=\"cm\">\n            <\/div>\n            <div>\n                <label class=\"uppercase\" for=\"weight\">\n                    WEIGHT: *                <\/label>\n                <input type=\"text\" name=\"weight\" placeholder=\"kg\">\n            <\/div>\n            <div>\n                <label>\n                    Estimated body fat %:                <\/label>\n                <input type=\"text\" name=\"bodyFatPercentage\" placeholder=\"%\">\n            <\/div>\n            <div class=\"myGoal\">\n                <span class=\"uppercase\">\n                    MY GOAL:                <\/span>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"loseWeight\">\n                    Weight loss                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"goodCondition\">\n                    Maintaining condition                <\/label>\n                <label>\n                    <input type=\"radio\" name=\"myGoal\" value=\"buildMuscle\">\n                    Bulking up                <\/label>\n            <\/div>\n            <div>\n                <label for=\"physicalActivityLevel \" style=\"width: 100%;\">\n                    How active is your work and daily routine? *                    <select name=\"physicalActivityLevel\" style=\"width: 100%; margin-top: 5px;\">\n                        <option value=\"1.3\">\n                            Sedentary work and lifestyle without any demanding activities (office work, work on PC from home)                        <\/option>\n                        <option value=\"1.5\">\n                            Slightly active work with a predominance of sedentary work and occasional movement (teacher, salesman, delivery service driver)                        <\/option>\n                        <option value=\"1.7\">\n                            Moderately active work with a predominance of work on the move (postal delivery man, food delivery by bike, cleaning personnel, kitchen staff)                         <\/option>\n                        <option value=\"2\">\n                            Very active work with a predominance of manual work (demanding work in industry, construction, non-mechanized agriculture)                        <\/option>\n                    <\/select>\n                <\/label>\n            <\/div>\n            <div>\n                <label style=\"width: 100%;\">\n                    Overall during <span style=\"color: #ff6200;\"> weeks <\/span> *                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"noSport\" value=\"1\">\n                    I don\u2019t do any sports nor move too much                <\/label>\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"strengthSport\" value=\"1\">\n                    I lift weights                <\/label>\n                <input type=\"text\" name=\"strengthSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"teamSport\" value=\"1\">\n                    I play team or racquet sports hrs.                <\/label>\n                <input type=\"text\" name=\"teamSportHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label>\n                    <input type=\"checkbox\" name=\"hardExercises\" value=\"1\">\n                    I do demanding group trainings                <\/label>\n                <input type=\"text\" name=\"hardExercisesHours\" placeholder=\"hrs\">\n            <\/div>\n            <div>\n                <label for=\"enduranceSports\">\n                    <input type=\"checkbox\" name=\"enduranceSports\" value=\"1\">\n                    I do endurance sports hrs.                <\/label>\n                <input type=\"text\" name=\"enduranceSportsHours\" placeholder=\"hrs\">\n            <\/div>\n            <div style=\"text-align: center;\">\n                <button data-js=\"calculateMicronutrients\" disabled>  Calculate<\/button>\n            <\/div>\n            <span style=\"font-weight: normal\">* required field<\/span>\n        <\/form>\n    <\/div>\n    <div class=\"section-right\">\n        <div data-js=\"micronutrientsInfo\">\n            <pre class=\"here\"><\/pre>\n            <div class=\"info-desktop\">\n                <h1>How much energy and macronutrients do you need?<\/h1>\n                <div class=\"explanation\">\n                    Explanation:                    <p><span class=\"arrow\"><\/span>\n                        Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        TRX, circuit training, body pump, aerobic and other classes led by an instructo\u2019                    <\/p>\n                    <p><span class=\"arrow\"><\/span>\n                        Running, swimming, cycling, rowing                    <\/p>\n                <\/div>\n            <\/div>\n            <div class=\"info-mobile\">\n                Explanation:                <br>\n                <br>\n                I lift weights                <p>\n                    Weightlifting in gym, circuit training in gym, crossfit, bodyweight training, street workout                <\/p>\n                <br>\n                I play team or racquet sports                <p>\n                    Hockey, football, volleyball, basketball, floorbal, futsal, tennis, squash, table tennis                <\/p>\n                <br>\n                I do demanding group trainings                <p>\n                    TRX, circuit training, body pump, aerobic and other classes led by an instructor                <\/p>\n                <br>\n                I do endurance sports                <p>\n                    Running, swimming, cycling, rowing                <\/p>\n            <\/div>\n\n        <\/div>\n        <div data-js=\"micronutrientsResult\" style=\"display: none\">\n            <h1>\n                <span data-js=\"micronutrientsKCal\"><\/span> <br> kcal \/ day            <\/h1>\n            Carbohydrates <span\n                    data-js=\"micronutrientsCarbohydrates\"><\/span> g<br>\n            Proteins <span data-js=\"micronutrientsProteins\"><\/span> g<br>\n            Fats <span data-js=\"micronutrientsLipids\"><\/span> g <br>\n        <\/div>\n\n\n    <\/div>\n\n<\/section>\n<script type=\"text\/javascript\">\n    <!--\n    (function ($) {\n        var data;\n        $('[data-js=\"micronutrientsForm\"]').change(function () {\n            data = {};\n            let serialized = $(this).serializeArray();\n            for (var i in serialized) {\n                if (serialized[i].name == 'myGoal' || serialized[i].name == 'gender') {\n                    data[serialized[i].name] = serialized[i].value;\n                } else {\n                    data[serialized[i].name] = parseFloat(serialized[i].value);\n                }\n            }\n            actualize();\n        });\n\n        $('[data-js=\"calculateMicronutrients\"]').click(function (event) {\n            event.preventDefault();\n            calculate();\n        });\n\n        function calculate() {\n            let bmr = 0;\n\n            if (data.bodyFatPercentage) {\n                bmr = 21.6 * (data.weight - (data.weight * (data.bodyFatPercentage \/ 100))) + 370;\n\n            } else {\n                bmr = (10 * data.weight) + (6.25 * data.height) - (5 * data.age)\n                if (data.gender == 'male') {\n                    bmr += 5\n                }\n                if (data.gender == 'female') {\n                    bmr -= 161\n                }\n\n            }\n            let pal = 0;\n\n\n            if (data.strengthSport && data.strengthSportHours) {\n                pal += data.strengthSportHours * 0.25;\n            }\n            if (data.teamSport && data.teamSportHours) {\n                pal += data.teamSportHours * 0.28;\n            }\n            if (data.hardExercises && data.hardExercisesHours) {\n                pal += data.hardExercisesHours * 0.32;\n            }\n            if (data.enduranceSports && data.enduranceSportsHours) {\n                pal += data.enduranceSportsHours * 0.35;\n            }\n\n            let goalIndex = 1;\n            if (data.myGoal == 'loseWeight') {\n                goalIndex = 0.8;\n            } else if (data.myGoal == 'buildMuscle') {\n                goalIndex = 1.1;\n            }\n            const kCal = (bmr * (data.physicalActivityLevel + (pal \/ 7)) * 1.1 * goalIndex);\n\n            \/\/ shoud be so...\n            if (data.strengthSport && data.strengthSportHours) {\n                pal -= data.strengthSportHours * 0.25;\n                pal += data.strengthSportHours * 0.25 * 4;\n            }\n\n\n            let proteinIndex = 0\n            if (data.myGoal == 'loseWeight') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2.4;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 2.2;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 2;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.7;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 2) {\n                        proteinIndex = 2\n                    }\n                }\n                if (!data.strengthSport && !data.teamSport && data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 2.2) {\n                        proteinIndex = 2.2\n                    }\n                }\n\n            } else if (data.myGoal == 'goodCondition') {\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.4;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.2;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n\n            } else if (data.myGoal == 'buildMuscle') {\n\n                if (pal >= 5.25) {\n                    proteinIndex = 2;\n                } else if (pal >= 3.5) {\n                    proteinIndex = 1.8;\n                } else if (pal >= 2.5) {\n                    proteinIndex = 1.6;\n                } else if (pal >= 0.36) {\n                    proteinIndex = 1.5;\n                } else if (pal < 0.36) {\n                    proteinIndex = 1.4;\n                }\n                if (!data.strengthSport && !data.teamSport && !data.hardExercises && data.enduranceSports) {\n                    if (proteinIndex > 1.6) {\n                        proteinIndex = 1.6\n                    }\n                }\n                if (!data.strengthSport && data.teamSport && !data.hardExercises && !data.enduranceSports) {\n                    if (proteinIndex > 1.8) {\n                        proteinIndex = 1.8\n                    }\n                }\n            }\n\n            const lipids = (kCal * 0.25) \/ 9\n            data.TUKY = lipids + ' gramov ';\n            data.proteinIndex = proteinIndex;\n\n            const proteins = data.weight * proteinIndex\n            data.BIELKOVINY = proteins + ' gramov ';\n\n            const carbohydrates = (kCal - (kCal * 0.25) - (data.weight * proteinIndex * 4)) \/ 4;\n            data.Sacharidy = carbohydrates + ' gramov ';\n\n            $('[data-js=\"micronutrientsKCal\"]').html(Math.round(kCal));\n            $('[data-js=\"micronutrientsCarbohydrates\"]').html(Math.round(carbohydrates));\n            $('[data-js=\"micronutrientsProteins\"]').html(Math.round(proteins));\n            $('[data-js=\"micronutrientsLipids\"]').html(Math.round(lipids));\n\n            $('[data-js=\"micronutrientsInfo\"]').hide();\n            $('[data-js=\"micronutrientsResult\"]').show();\n\n            $(\".here\").html(JSON.stringify(data, undefined, 2));\n\n        }\n\n        function actualize() {\n\n            if (data.gender == 'female') {\n                $(\".female\").addClass('selected');\n                $(\".male\").removeClass('selected');\n            }\n            if (data.gender == 'male') {\n                $(\".female\").removeClass('selected');\n                $(\".male\").addClass('selected');\n            }\n\n            if (data.bodyFatPercentage > 40) {\n                $('input[name=\"bodyFatPercentage\"]').val(40);\n            }\n\n            if (data.age > 100) {\n                $('input[name=\"age\"]').val(100);\n            } else if (data.age < 0) {\n                $('input[name=\"age\"]').val(0);\n            }\n\n            if (data.height > 250) {\n                $('input[name=\"height\"]').val(250);\n            } else if (data.height < 0) {\n                $('input[name=\"height\"]').val(0);\n            }\n\n            if (data.weight > 200) {\n                $('input[name=\"weight\"]').val(200);\n            } else if (data.weight < 0) {\n                $('input[name=\"weight\"]').val(0);\n            }\n\n            if (data.noSport) {\n                $('input[name=\"strengthSport\"]').prop('checked', false);\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", true);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSport\"]').prop('checked', false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", true);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercises\"]').prop('checked', false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", true);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSports\"]').prop('checked', false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", true);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", true);\n            } else {\n                $('input[name=\"strengthSport\"]').prop(\"disabled\", false);\n                $('input[name=\"strengthSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSport\"]').prop(\"disabled\", false);\n                $('input[name=\"teamSportHours\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercises\"]').prop(\"disabled\", false);\n                $('input[name=\"hardExercisesHours\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSports\"]').prop(\"disabled\", false);\n                $('input[name=\"enduranceSportsHours\"]').prop(\"disabled\", false);\n            }\n\n            if (data.gender && data.age && data.weight && data.height && data.myGoal) {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", false);\n            } else {\n                $('[data-js=\"calculateMicronutrients\"]').prop(\"disabled\", true);\n            }\n\n\n        }\n\n    }(jQuery));\n\n    \/\/-->\n<\/script>\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=\"2_Creati_un_plan_alimentar_sanatos_pentru_a_creste_in_greutate\"><\/span>2. Crea\u021bi un plan alimentar s\u0103n\u0103tos pentru a cre\u0219te \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bazele unei alimenta\u021bii ra\u021bionale s\u0103n\u0103toase se aplic\u0103 \u00eentotdeauna<\/strong> atunci c\u00e2nd vre\u021bi s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate. <strong>Organismul nu este un motor cu ardere intern\u0103<\/strong> \u0219i, prin urmare, alimentele nu pot fi v\u0103zute doar ca o surs\u0103 de energie. Prin alimenta\u021bie, trebuie s\u0103 absorbi\u021bi cantit\u0103\u021bi suficiente din toate vitaminele, mineralele, oligoelementele \u0219i alte substan\u021be bioactive, cum ar fi antioxidan\u021bii. Este singura modalitate de a oferi organismului tot ce are nevoie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Un meniu s\u0103n\u0103tos<\/strong> v\u0103 va ajuta s\u0103 construi\u021bi o alimenta\u021bie s\u0103n\u0103toas\u0103. Dac\u0103 ave\u021bi nevoie s\u0103 cre\u0219te\u021bi cantitatea de energie din alimenta\u021bia voastr\u0103, pute\u021bi pur \u0219i simplu <strong>s\u0103 reduce\u021bi cantitatea de legume \u00een detrimentul carbohidra\u021bilor sau a gr\u0103similor s\u0103n\u0103toase<\/strong>, \u00een func\u021bie de obiectivele voastre. De asemenea, poate fi util dac\u0103 <strong>v\u0103 concentra\u021bi mai \u00eent\u00e2i pe consumul de proteine \u0219i carbohidra\u021bi<\/strong> \u0219i, \u00een cele din urm\u0103, pe consumul de fructe sau legume. Nu uita\u021bi, \u00eens\u0103, c\u0103 ar trebui s\u0103 ave\u021bi un aport de cel pu\u021bin 400 de grame de legume \u0219i 200 de grame de fructe pe zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i, de asemenea, pute\u021bi ad\u0103uga condimente aromate, ierburi proaspete dac\u0103 <strong>v\u0103 este poft\u0103<\/strong> \u0219i astfel ve\u021bi m\u00e2nca mai mult. \u00cens\u0103 <strong>nu uita\u021bi de gr\u0103sime, care este un factor purt\u0103tor de gust<\/strong> \u0219i care face ca sosurile de br\u00e2nz\u0103 sau sm\u00e2nt\u00e2n\u0103 sau supele crem\u0103 s\u0103 fie at\u00e2t de bune. A\u0219adar, asigura\u021bi-v\u0103 c\u0103 v\u0103 preg\u0103ti\u021bi masa, c\u0103 profita\u021bi de toate mirosurile \u0219i aromele preferate \u0219i \u00eencepe\u021bi s\u0103 v\u0103 folosi\u021bi sim\u021bul mirosului \u0219i viziunea \u00een avantajul vostru. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Surse de proteine<\/strong>: carne, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>, fructe de mare, lapte, produse lactate \u0219i br\u00e2nz\u0103, ou\u0103, leguminoase (maz\u0103re, fasole, linte, n\u0103ut, edamame), pseudo cereale (hri\u0219c\u0103, amarant, quinoa), tofu, tempeh, nuci, semin\u021be, \u00eenlocuitori vegetali ai c\u0103rnii, drojdie delicat\u0103, proteine din zer, plante<\/li>\n\n\n\n<li><strong>Surse de gr\u0103sime<\/strong>: nuci \u0219i semin\u021be, uleiuri, m\u0103sline, avocado, unt \u0219i alte surse de gr\u0103sime care fac parte din proteinele animale.<\/li>\n\n\n\n<li><strong>Surse de carbohidra\u021bi<\/strong>: cereale integrale \u0219i normale (fulgi de ov\u0103z, f\u0103in\u0103, orez, paste, p\u00e2ine \u0219i produse de patiserie), pseudo-cereale, cartofi \u0219i cartofi dulci, leguminoase, fructe \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>.<\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi interesa\u021bi de ce \u00eenseamn\u0103 o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219I cum s\u0103 \u00eenv\u0103\u021ba\u021bI s\u0103 m\u00e2nca\u021bI s\u0103n\u0103tos?<\/a><\/strong><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery aligncenter has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" data-id=\"244757\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/optimized-tcjv-1124x1049.png\" alt=\"\" class=\"wp-image-244757\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/optimized-tcjv-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/optimized-tcjv-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/optimized-tcjv-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/optimized-tcjv.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/figure>\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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg\" alt=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate atunci c\u00e2nd nu pute\u021bi?\" class=\"wp-image-228042\" title=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate atunci c\u00e2nd nu pute\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/OK-_-4E21B3F0-D332-4044-910A-46DF310665C1.jpeg 1365w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Consumati_portii_mai_mari_si_folositi_farfurii_mai_mari\"><\/span>3. Consuma\u021bi por\u021bii mai mari \u0219i folosi\u021bi farfurii mai mari<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general, oamenii tind s\u0103 <strong>m\u0103n\u00e2nce mai multe alimente \u00eentr-o farfurie mai mare<\/strong> \u0219i, prin urmare, au un aport mai mare de energie \u00een dec\u00e2t atunci c\u00e2nd folosesc o farfurie mai mic\u0103. \u00cencerca\u021bi s\u0103 utiliza\u021bi aceast\u0103 strategie \u0219i <strong>servi\u021bi-v\u0103 mesele principale zilnice \u00een dimensiuni mai mari<\/strong>. Cele 100 de grame de orez g\u0103tite \u00een plus pentru cin\u0103 \u0219i pr\u00e2nz v\u0103 vor oferi \u00een jur de 240 de calorii \u00een plus, ceea ce nu este deloc r\u0103u. <span style=\"color: #ff6600\">[18-19]<\/span><\/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-h2\"><span class=\"ez-toc-section\" id=\"4_Asigurati-va_ca_aveti_un_aport_suficient_de_proteine\"><\/span>4. Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un aport suficient de proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proteinele sunt printre cei mai importan\u021bi nutrien\u021bi<\/strong>, deoarece au capacitatea de a stimula produc\u021bia de proteine musculare (MPS &#8211; sinteza proteinelor musculare) \u0219i pot ajuta astfel la dezvoltarea \u0219i cre\u0219terea \u00een greutate a masei corporale active. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 <strong>nu face\u021bi sport deloc<\/strong>, dar duce\u021bi o via\u021b\u0103 mai activ\u0103, aportul de proteine s-ar putea integra \u00een intervalul de <strong>1,2 &#8211; 1,4 grame pe kilogram de greutate corporal\u0103.<\/strong> <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li>Dac\u0103 <strong>practica\u021bi sport<\/strong>, aportul de proteine ar trebui s\u0103 fie \u00eentre <strong>1,4 \u0219i 2,2 grame pe kilogram de greutate corporal\u0103<\/strong>. Limitele superioare ale acestui aport se aplic\u0103 \u00een special sportivilor de antrenament de for\u021b\u0103. <span style=\"color: #ff6600\">[21-22]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Calculatorul nostru online de macronutrien\u021bi v\u0103 va ajuta s\u0103 calcula\u021bi aportul optim de proteine, pe care \u00eel pute\u021bi g\u0103si mai sus. Atunci c\u00e2nd <strong>nu pute\u021bi acoperi aportul optim zilnic de proteine<\/strong> printr-o alimenta\u021bie solid\u0103, proteine din <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" class=\"ek-link\">zer<\/a><\/span> <\/strong>de calitate sau <strong>proteinele vegetale<\/strong> v\u0103 pot fi de folos. Dac\u0103 v\u0103 intereseaz\u0103 \u0219i alte surse de proteine, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" aria-label=\"20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/strong><\/span>.<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Mancati_cat_de_des_puteti_si_creati-va_propriul_sistem_de_alimentatie\"><\/span>5. M\u00e2nca\u021bi c\u00e2t de des pute\u021bi \u0219i crea\u021bi-v\u0103 propriul sistem de alimenta\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Regula de aur a unei alimenta\u021bii s\u0103n\u0103toase este de trei mese principale pe zi, completate \u00een mod corespunz\u0103tor de gust\u0103ri.<\/strong> Totu\u0219i, dac\u0103 pute\u021bi m\u00e2nca mai pu\u021bine mese, dar mai consistente \u0219i nu v\u0103 arunca\u021bi instant pe canapea dup\u0103 ce a\u021bi m\u00e2ncat, atunci totul este \u00een ordine. Fiec\u0103ruia dintre noi \u00eei place ceva pu\u021bin diferit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aten\u021bie s\u0103 nu ajunge\u021bi \u00een situa\u021bia \u00een care <strong>\u00een timpul zilei s\u0103 nu m\u00e2nca\u021bi aproape nimic \u0219i seara s\u0103 face\u021bi abuz de alimente<\/strong>. Acest lucru d\u0103uneaz\u0103 unui sistem digestiv s\u0103n\u0103tos. Re\u021bine\u021bi c\u0103 <strong>cu c\u00e2t ave\u021bi mai multe oportunit\u0103\u021bi de a m\u00e2nca \u00een timpul zilei, cu at\u00e2t ve\u021bi avea un aport mai mare de calorii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Este recomandat s\u0103 ave\u021bi deja preg\u0103tite gust\u0103ri s\u0103n\u0103toase<\/strong> pentru a completa \u00een mod corespunz\u0103tor aportul caloric. \u00cen acest sens, este util s\u0103 ave\u021bi la \u00eendem\u00e2n\u0103 fructul preferat cu iaurt, un <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">baton proteic<\/a><\/span>, c\u00e2teva nuci sau fructe uscate sau o linguri\u021b\u0103 de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de arahide<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"5968,6322,31256,28384,30162,7471,5951,48406,37054,34501,49360,48031,51652,9061,30248,28324\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Incepeti_sa_faceti_sport_si_concentrati-va_pe_nutritia_pre_si_post-antrenament\"><\/span>6. \u00cencepe\u021bi s\u0103 face\u021bi sport \u0219i concentra\u021bi-v\u0103 pe nutri\u021bia pre \u0219i post-antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg\" alt=\"Cum s\u0103 c\u00e2\u0219tige b\u0103rba\u021bii \u00een greutate\" class=\"wp-image-228084\" title=\"Cum s\u0103 c\u00e2\u0219tige b\u0103rba\u021bii \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/a_-IMG_5693-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Atunci c\u00e2nd merge\u021bi la alergat sau la un antrenament, <strong>arde\u021bi energie care trebuie \u00eenlocuit\u0103<\/strong>. Este posibil ca acest lucru s\u0103 nu constituie o problem\u0103, deoarece <strong>activitatea fizic\u0103 are, \u00een general, un efect pozitiv asupra poftei de m\u00e2ncare<\/strong>. Acest lucru v\u0103 ofer\u0103 din nou \u0219ansa de a primi mai multe calorii la urm\u0103toarea mas\u0103 dup\u0103 sport. Totu\u0219i, pute\u021bi detecta \u201etrezirea poftei de m\u00e2ncare\u201d \u00een timpul sportului \u0219i nu din c\u00e2nd \u00een c\u00e2nd.<span style=\"color: #ff6600\"> [23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin activit\u0103\u021bi sportive pute\u021bi arde \u00een medie \u00een jur de 200 &#8211; 800 kcal pe or\u0103, \u00een func\u021bie de fiecare sport \u00een parte, de intensitatea acestuia \u0219i de greutatea corporal\u0103. <strong>Aceste calorii arse ar trebui apoi compensate printr-un aport crescut de energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lua\u021bi o mic\u0103 gustare cu aproximativ o or\u0103 \u00eenainte de antrenament<\/strong>, fie c\u0103 este vorba de fructe \u0219i iaurt, granola cu lapte sau un <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">baton proteic<\/a><\/span>, astfel \u00eenc\u00e2t s\u0103 fi\u021bi confortabili \u00een timpul antrenamentului. Prin faptul c\u0103 oferi\u021bi organismului energie pentru performan\u021b\u0103 \u0219i v\u0103 pute\u021bi bate recordul personal.<\/li>\n\n\n\n<li><strong>Dimpotriv\u0103, dup\u0103 antrenament, ave\u021bi oportunitatea ideal\u0103 de a \u00eencepe rapid procesele de regenerare<\/strong> \u0219i suplimentarea glicogenului \u201ears\u201d din masa muscular\u0103. Proteinele din zer digerabile rapid v\u0103 vor ajuta s\u0103 v\u0103 regenera\u021bi masa muscular\u0103 deteriorat\u0103, iar carbohidra\u021bii pot fi suplimenta\u021bi cu ajutorul bananelor, maltodextrinei sau a altor surse rapide de energie. De asemenea, <strong>pute\u021bi consuma un <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer de \u00eenalt\u0103 calitate<\/a><\/span><\/strong>, care s\u0103 con\u021bin\u0103 o doz\u0103 adecvat\u0103 de proteine \u0219i carbohidra\u021bi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Citi\u021bi mai multe despre caloriile arse prin activitatea sportiv\u0103 \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 pierde\u021bI un kilogram de gr\u0103sime \u0219I c\u00e2t\u0103 energie are de fapt?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Sa_aveti_intotdeauna_o_gustare_la_indemana\"><\/span>7. S\u0103 ave\u021bi \u00eentotdeauna o gustare la \u00eendem\u00e2n\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este nimic mai nepl\u0103cut dec\u00e2t atunci c\u00e2nd <strong>v\u0103 este foame \u0219i nu ave\u021bi nimic s\u0103n\u0103tos pe l\u00e2ng\u0103 voi<\/strong>. Dintr-o dat\u0103 ave\u021bi o dispozi\u021bie mai proast\u0103, v\u0103 sim\u021bi\u021bi mai irita\u021bi \u0219i m\u00e2nca\u021bi tot ce ave\u021bi la \u00eendem\u00e2n\u0103. Dac\u0103 \u0219ti\u021bi c\u0103 ave\u021bi nevoie de dou\u0103 sau trei gust\u0103ri \u00een timpul zilei, ajusta\u021bi-v\u0103 dieta \u0219i preg\u0103ti\u021bi-le pe m\u0103sur\u0103 ce v\u0103 preg\u0103ti\u021bi m\u00e2ncarea pentru a doua zi. O <strong>doz\u0103 de proteine<\/strong> la birou sau \u00een dulap v\u0103 poate salva \u0219i de foame.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ce gust\u0103ri sunt potrivite pentru cre\u0219terea \u00een greutate? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gust\u0103ri de patiserie.<\/strong> Un produs de patiserie din gr\u00e2u integral de calitate (baghet\u0103, rulou Kaiser sau 2 felii mai mici de p\u00e2ine) unse cu crem\u0103 de br\u00e2nz\u0103 cu dou\u0103 felii de \u0219unc\u0103, br\u00e2nz\u0103 edam \u0219i un ou fiert tare cu leguma preferat\u0103, puse \u00eentr-o cutie de gust\u0103r reprezint\u0103 o gustare rapid\u0103 \u0219i hr\u0103nitoare care con\u021bine <strong>aproximativ 350 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Borcan cu gust\u0103ri<\/strong>. Lua\u021bi un borcan gol de unt de arahide \u0219i umple\u021bi-l cu un iaurt bogat \u00een gr\u0103simi s\u0103n\u0103toase, de exemplu Skyr sau iaurt grecesc, semin\u021be de chia \u0219i, \u00een final, decora\u021bi cu fructele voastre preferate proaspete sau liofilizate \u0219i o lingur\u0103 de unt de arahide. O astfel de gustare con\u021bine <strong>\u00een medie 550 kcal<\/strong>, \u00een func\u021bie de gr\u0103simea specific\u0103 iaurtului \u0219i de cantitatea de unt de arahide.<\/li>\n\n\n\n<li>De asemenea, <strong>pute\u021bi \u00eencerca fulgi fermenta\u021bi peste noapte<\/strong>, ce reprezint\u0103 o gustare complex\u0103 \u0219i u\u0219or de digerat. Ace\u0219tia con\u021bin \u00een medie aproximativ <strong>279 kcal<\/strong> pe por\u021bie iar modul lor de preparare se g\u0103se\u0219te \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-ovaz-fermentat-peste-noapte-cu-nuci-si-fructe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: ov\u0103z fermentat peste noapte cu nuci \u0219I fructe<\/a><\/strong><\/span>.<\/li>\n\n\n\n<li><strong>Budinca de chia cu br\u00e2nz\u0103 de vaci<\/strong> este util\u0103 \u00een frigider pentru atunci c\u00e2nd ave\u021bi poft\u0103 s\u0103 m\u00e2nca\u021bi ceva. \u00cen medie, aceasta con\u021bine <strong>aproximativ 214 kcal<\/strong> \u00eentr-o singur\u0103 por\u021bie, iar instruc\u021biunile pentru prepararea acesteia pot fi g\u0103site \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-budinca-de-branza-proaspata-de-vaci-cu-seminte-de-chia-si-fructe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Re\u021bet\u0103 fitness: Budinc\u0103 de br\u00e2nz\u0103 proasp\u0103t\u0103 de vaci cu semin\u021be de chia \u0219I fructe<\/a><\/strong><\/span><\/li>\n\n\n\n<li><strong>Orice fruct<\/strong> con\u021bine o gam\u0103 de micronutrien\u021bi, energie \u0219i fibre esen\u021biale pentru o digestie s\u0103n\u0103toas\u0103. Atunci c\u00e2nd consuma\u021bi fructe \u0219i batoane sau biscui\u021bi proteici, ave\u021bi parte de o gustare de calitate. O <strong>banan\u0103<\/strong> mai mare \u0219i <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">un biscuit proteic MoiM\u00fcv<\/a><\/strong><\/span> con\u021bin <strong>aproximativ 400 kcal.<\/strong><\/li>\n\n\n\n<li>Este pl\u0103cut s\u0103 ave\u021bi <strong>untul preferat de arahide<\/strong> \u00een dulapul de acas\u0103 sau la serviciu, pentru orice eventualitate. Atunci c\u00e2nd <strong>consuma\u021bi o linguri\u021b\u0103 medie (15 g), primi\u021bi aproximativ 90 kcal<\/strong> sub form\u0103 de gr\u0103simi de calitate, carbohidra\u021bi \u0219i proteine.<\/li>\n\n\n\n<li><strong>Chiar \u0219i <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nucile<\/a><\/span><\/strong> con\u021bin gr\u0103simi s\u0103n\u0103toase \u0219i ofer\u0103 organismului energie de calitate. O m\u00e2n\u0103 plin\u0103 de de caju (30 g = + &#8211; 10 buc\u0103\u021bi), aportul vostru este de <strong>aproximativ 170 kcal.<\/strong><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Batoanele<\/a> <span style=\"color:#666666\" class=\"tadv-color\">sau<\/span> <a aria-label=\"fursecuri proteice (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fursecuri-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fursecuri proteice<\/a><\/strong> <\/span>sunt o gustare s\u0103n\u0103toas\u0103 \u00een cazul \u00een care vi se face poft\u0103 de dulce, dac\u0103 dori\u021bi s\u0103 consuma\u021bi proteine de calitate sau pur \u0219i simplu s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu ceva dulce \u00een orice moment al zilei. \u00cen medie, un baton proteic con\u021bine aproximativ 200 kcal iar un biscuite proteic aproximativ 300 kcal.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Batoanele energizante sau flapjack<\/a><\/strong><\/span> sunt o gustare simpl\u0103 care suplimenteaz\u0103 nivelul de energie al organismului \u00een orice moment al zilei. \u00cen func\u021bie de greutatea lor, acestea con\u021bin <strong>\u00een medie \u00eentre 200 \u0219i 400 kcal.<\/strong><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/carne-uscata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Carnea uscat\u0103<\/a><\/strong><\/span> ofer\u0103 o por\u021bie bun\u0103 de proteine pentru masa voastr\u0103 muscular\u0103 sub diferite arome. \u00cen medie, un pachet de 50 g con\u021bine <strong>aproximativ 160 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Ciocolata neagr\u0103<\/strong> reprezint\u0103 o surs\u0103 de antioxidan\u021bi \u0219i o doz\u0103 de energie. O por\u021bie medie de 100 g de ciocolat\u0103 neagr\u0103 90% con\u021bine aproximativ <strong>590 kcal.<\/strong> \u00cen plus, datorit\u0103 <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fitcheat Protein Chocolate<\/a><\/strong><\/span>, aceasta v\u0103 poate cre\u0219te cu u\u0219urin\u021b\u0103 aportul caloric cu <strong>465 &#8211; 513 kcal<\/strong> per tablet\u0103.<\/li>\n\n\n\n<li>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe sfaturi despre gust\u0103ri, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce ar trebui s\u0103 con\u021bin\u0103 o gustare echilibrat\u0103 \u0219I cum s\u0103 \u00eenlocui\u021bI \u00eentr-un mod s\u0103n\u0103tos gust\u0103rile calorice?<\/a><\/strong><\/span><\/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\/03\/IMG_5333-_-OK-1124x749.jpg\" alt=\"Un metabolism rapid - cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate\" class=\"wp-image-228122\" style=\"width:843px;height:562px\" title=\"Un metabolism rapid - cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_5333-_-OK-2048x1365.jpg 2048w\" 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=\"8_Pregatiti_mese_nutritionale_si_eficiente_din_punct_de_vedere_energetic\"><\/span>8. Preg\u0103ti\u021bi mese nutri\u021bionale \u0219i eficiente din punct de vedere energetic<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Introduce\u021bi mai multe calorii \u00een alimenta\u021bia voastr\u0103<\/strong> f\u0103r\u0103 a sim\u021bi \u00een vreun fel c\u0103 trebuie s\u0103 m\u00e2nca\u021bi multe alimente. Trebuie pur \u0219i simplu s\u0103 urma\u021bi principiile unei alimenta\u021bii s\u0103n\u0103toase \u00een raport cu nevoile voastre \u0219i s\u0103 v\u0103 inspira\u021bi din urm\u0103toarele sfaturi.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg\" alt=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate\" class=\"wp-image-228150\" title=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_6162-_.jpg 1344w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\">Cum s\u0103 crea\u021bi alimente mai nutri\u021bionale \u0219i mai eficiente din punct de vedere energetic pentru a c\u00e2\u0219tiga \u00een greutate?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preg\u0103ti\u021bi <strong>fulgi de ov\u0103z<\/strong> (60 g fulgi de ov\u0103z) din <strong>lapte integral<\/strong> <strong>(270 ml)<\/strong>, ad\u0103uga\u021bi o lingur\u0103 de pulbere proteic\u0103 (30 g), o lingur\u0103 de unt de arahide (30 g), un topping dulce sau sirop de ar\u021bar (15 ml), 2 p\u0103tr\u0103\u021bele de ciocolat\u0103 neagr\u0103 (8 g), c\u00e2teva buc\u0103\u021bi de fructe (100 g) \u0219i ave\u021bi o mas\u0103 alimentar\u0103 \u0219i energetic\u0103 sub form\u0103 de mic dejun cu un con\u021binut mediu de <strong>825 kcal.<\/strong><\/li>\n\n\n\n<li><strong>Ad\u0103uga\u021bi avocado oriunde se poate<\/strong> \u0219i \u00eembog\u0103\u021bi\u021bi-v\u0103 bolurile cu salate.<\/li>\n\n\n\n<li><strong>Uleiurile presate la rece<\/strong> \u00ee\u0219i g\u0103sesc \u00eentrebuin\u021b\u0103rile \u00een re\u021bete pentru m\u00e2nc\u0103ruri reci. Datorit\u0103 acestora, pute\u021bi \u00eembog\u0103\u021bi \u0219i \u00eembun\u0103t\u0103\u021bi gustul salatelor de paste sau a garniturilor populare cu carbohidra\u021bi sau legume.<\/li>\n\n\n\n<li>Folosi\u021bi <strong>lapte de cocos<\/strong> pentru re\u021bete din buc\u0103t\u0103ria asiatic\u0103 sau indian\u0103.<\/li>\n\n\n\n<li><strong>Preg\u0103ti\u021bi sosul preferat \u00eenainte de a m\u00e2nca<\/strong>. De exemplu, pute\u021bi \u00eencerca un sos de iaurt alb integral, ulei presat la rece de calitate, parmezan, sare, piper \u0219i ierburi dup\u0103 gust. La friptur\u0103 pute\u021bi \u00eencerca un sos de ardei de cas\u0103, a c\u0103rui baz\u0103 const\u0103 \u00een sm\u00e2nt\u00e2n\u0103 \u0219i unt.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen general, \u00eencerca\u021bi s\u0103 g\u0103si\u021bi alimente \u00eenc\u0103rcate nutri\u021bional, care s\u0103 fie bogate \u00een gr\u0103simi s\u0103n\u0103toase<\/strong>. De exemplu, \u00eenlocui\u021bi codul sau p\u0103str\u0103vul cu pe\u0219ti mai gra\u0219i, cum ar fi somonul. De asemenea, \u00een loc de cartofi albi sau cartofi dulci, consuma\u021bi orez, paste \u0219i alte cereale integrale.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Mancati_mai_repede\"><\/span>9. M\u00e2nca\u021bi mai repede<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studiile arat\u0103 c\u0103 <strong>persoanele care m\u0103n\u00e2nc\u0103 mai repede au o greutate corporal\u0103 mai mare comparativ cu cei care se hr\u0103nesc mai lent.<\/strong> \u00cen plus, acest lucru se datoreaz\u0103 \u0219i faptului c\u0103 dureaz\u0103 ceva timp p\u00e2n\u0103 s\u0103 sim\u021bi\u021bi senza\u021bia de sa\u021bietate, timp \u00een care ve\u021bi continua s\u0103 m\u00e2nca\u021bi p\u00e2n\u0103 la refuz. Atunci c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate se recomand\u0103 s\u0103 m\u00e2nca\u021bi mai \u00eencet. Prin urmare, nu trebuie s\u0103 m\u00e2nca\u021bi ca la concurs pentru a c\u00e2\u0219tiga \u00een greutate. Pentru \u00eenceput este suficient doar s\u0103 nu examina\u021bi \u0219i s\u0103 diseca\u021bi fiecare mu\u0219c\u0103tur\u0103.<span style=\"color: #ff6600\"> [26-27]&nbsp;<\/span><\/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=\"10_Folositi_puterea_suplimentelor_si_a_nutritiei_lichide\"><\/span>10. Folosi\u021bi puterea suplimentelor \u0219i a nutri\u021biei lichide<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dac\u0103 nu dori\u021bi s\u0103 ave\u021bi un stomac gata s\u0103 explodeze toat\u0103 ziua,<\/strong> <strong>pute\u021bi alege calorii lichide de calitate<\/strong> pentru a primi aportul caloric necesar. De ce? \u00cen mod surprinz\u0103tor, caloriile lichide <strong>au un efect mult mai mic asupra senza\u021biei de sa\u021bietate<\/strong> \u00een compara\u021bie cu aceea\u0219i cantitate de calorii sub forma unei alimenta\u021bii solide. Astfel, pute\u021bi s\u0103 le folosi\u021bi \u00een avantajul vostru. <span style=\"color: #ff6600\">[28\u201329]<\/span><\/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<h3 class=\"wp-block-heading\">Cum s\u0103 cre\u0219te\u021bi aportul de energie prin intermediul suplimentelor \u0219i a nutri\u021biei lichide? <\/h3>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg\" alt=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos f\u0103r\u0103 \u021besut adipos\" class=\"wp-image-228183\" title=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos f\u0103r\u0103 \u021besut adipos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/YM_9364-_-OK-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-57b93185-ed96-43a1-9ddd-17867a195212\">\n<li><strong>Smoothie-urile<\/strong> v\u0103 vor ajuta s\u0103 v\u0103 cre\u0219te\u021bi aportul caloric \u00eentr-un milion de moduri diferite. Asigura\u021bi-v\u0103 c\u0103 smoothie-ul <strong>con\u021bine proteine, gr\u0103simi s\u0103n\u0103toase \u0219i nu doar carbohidra\u021bi din fructe amestecate<\/strong>. Proteinele se ob\u021bin prin ad\u0103ugarea unui produs lactat, cum ar fi iaurtul grecesc sau pulberile proteice. Gr\u0103simile s\u0103n\u0103toase se g\u0103sesc \u00een semin\u021bele de chia, avocado sau \u00een untul de arahide. Un smoothie format din dou\u0103 banane, o par\u0103, o linguri\u021b\u0103 de pulbere proteic\u0103, 20 g semin\u021be de chia, 20 g f\u0103in\u0103 de ov\u0103z, 15 g unt de arahide, 200 ml lapte integral \u0219i ap\u0103 con\u021bine \u00een medie <strong>750 de calorii.<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/all-in-one\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gainerele de \u00eenalt\u0103 calitate sub form\u0103 de amestecuri all-in-one<\/strong> <\/a>sunt potrivite \u00een orice moment al zilei pentru cre\u0219terea aportului de energie, reaprovizionarea cu energie, proteine \u0219i o gam\u0103 de micronutrien\u021bi. Pentru sportivi, gainerele pot fi o alegere interesant\u0103 pentru a \u00eenlocui \u201eenergia consumat\u0103\u201d. Gainerele de \u00eenalt\u0103 calitate pot servi \u0219i \u00een ultim\u0103 instan\u021b\u0103 atunci c\u00e2nd v\u0103 lipse\u0219te o mas\u0103 zilnic\u0103 principal\u0103. Gainerele \u00eentr-o singur\u0103 doz\u0103 con\u021bin \u00een general aproximativ 350-450 kcal. Amestecul premium all-in-one <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a><\/span> con\u021bine <strong>446 kcal<\/strong> pe doz\u0103.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinele<\/a><\/strong> sunt o alegere bun\u0103 pentru regenerarea masei musculare deteriorat\u0103 \u00een urma antrenamentului \u0219i completarea aportului de proteine \u00een orice moment al zilei. \u00cempreun\u0103 cu fructele, acestea pot fi o gustare ocazional\u0103 corespunz\u0103toare. Astfel, <strong>o doz\u0103 de protein\u0103 Just Whey \u0219i o banan\u0103 con\u021bin \u00een medie mai pu\u021bin de 200 kcal.<\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/zinc-chelate-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zincul<\/a><\/strong> poate duce la <strong>sc\u0103derea poftei de m\u00e2ncare<\/strong> atunci c\u00e2nd lipse\u0219te din organism. Prin urmare, concentra\u021bi-v\u0103 pe aportul s\u0103u suficient sub form\u0103 de alimente sau suplimente alimentare. <strong>Sursele sale bogate<\/strong> includ fulgi de ov\u0103z, carne de vit\u0103, leguminoase, semin\u021be de dovleac, nuci sau stridii. <span style=\"color: #ff6600\">[30\u201331]<\/span><\/li>\n\n\n\n<li><strong>Nu be\u021bi ap\u0103 \u00eenainte de mese<\/strong>. Studiile indic\u0103 faptul c\u0103 ve\u021bi consuma mai pu\u021bin\u0103 m\u00e2ncare astfel, ceea ce duce la o reducere a aportului de energie. <span style=\"color: #ff6600\">[32]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/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><strong>Echilibrul energetic este baza pentru pierderea sau c\u00e2\u0219tigul \u00een greutate<\/strong>. \u00cen acest caz, trebuie pur \u0219i simplu s\u0103 ave\u021bi un aport de energie mai mare dec\u00e2t consuma\u021bi. Nu este greu, \u00eencepe\u021bi prin a v\u0103 g\u00e2ndi la m\u00e2ncare ca la un prieten, nu ca la un du\u0219man. Pute\u021bi alege s\u0103 <strong>c\u00e2\u0219tiga\u021bi aproximativ 0,5 kilograme pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, ceea ce \u00eenseamn\u0103 aproximativ <strong>550 kcal<\/strong> \u00een plus \u00een alimenta\u021bia voastr\u0103 \u00een fiecare zi. \u00cen cazul \u00een care dori\u021bi <strong>s\u0103 reduce\u021bi c\u00e2t mai mult posibil cre\u0219terea \u021besutului adipos<\/strong>, trebuie s\u0103 r\u0103m\u00e2ne\u021bi la un aport de aproximativ <strong>250 kcal \u00een plus \u00een fiecare zi.<\/strong> \u0218i cel mai important, nu v\u0103 gr\u0103bi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verifica\u021bi progresul <strong>o dat\u0103 la dou\u0103 s\u0103pt\u0103m\u00e2ni \u00een aceea\u0219i zi \u0219i \u00een acelea\u0219i condi\u021bii.<\/strong> Dac\u0103 num\u0103rul greut\u0103\u021bii \u0219i m\u0103sur\u0103torile corpului sunt acelea\u0219i, mai ad\u0103uga\u021bi <strong>cel pu\u021bin \u00eenc\u0103 250 kcal <\/strong>\u00een meniu. Nu uita\u021bi de sport care v\u0103 ajut\u0103 s\u0103 v\u0103 men\u021bine\u021bi \u00een form\u0103 \u0219i chiar s\u0103 v\u0103 cre\u0219te\u021bi pofta de m\u00e2ncare. Pentru <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o dezvoltare muscular\u0103 \u0219i o cre\u0219tere s\u0103n\u0103toas\u0103 \u00een greutate<\/a><\/span>, este bine s\u0103 face\u021bi <strong>antrenamente de for\u021b\u0103 de aproximativ 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Acest lucru va oferi masei voastre musculare impulsul necesar pentru a cre\u0219te \u0219i a se fortifia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd sim\u021bi\u021bi c\u0103 pute\u021bi m\u00e2nca orice f\u0103r\u0103 s\u0103 c\u00e2\u0219tiga\u021bi nimic \u00een greutate, \u00eencerca\u021bi s\u0103 strecura\u021bi <strong>mai multe calorii \u0219i alimente valoroase din punct de vedere nutri\u021bional \u00een alimenta\u021bia voastr\u0103<\/strong>. Concentra\u021bi-v\u0103 pe un aport suficient de energie \u0219i proteine \u00een c\u00e2te mese zilnice dori\u021bi. Pulberile proteice, gainerele sau piureurile de \u00eenalt\u0103 calitate pot ajuta la cre\u0219terea aportului de energie \u00eentr-un milion de moduri diferite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Care este cel mai important lucru pentru cre\u0219terea s\u0103n\u0103toas\u0103 \u00een greutate, dup\u0103 p\u0103rerea voastr\u0103? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een sec\u021biunea de comentarii experien\u021ba voastr\u0103, sfaturile \u0219i ideile pentru o cre\u0219tere \u00een greutate cu succes. Dac\u0103 v-a pl\u0103cut articolul, sus\u021bine\u021bi-l cu un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 \u00eenve\u021be cum s\u0103-\u0219i gestioneze o cre\u0219tere s\u0103n\u0103toas\u0103 \u00een greutate.<\/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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\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\/weight-gainers-and-carbohydrates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWeight Gainers and Carbohydrates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 c\u00e2\u0219tiga\u021bi s\u0103n\u0103tos \u00een greutate? \u00cen acest articol v\u0103 vom oferi 10 sfaturi despre cum pute\u021bi c\u00e2\u0219tiga \u00een greutate, chiar dac\u0103 sunte\u021bi de p\u0103rere c\u0103 ave\u021bi un metabolism extrem de rapid.<\/p>\n","protected":false},"author":65,"featured_media":227964,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6530,7604,7358,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-242569","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-energie-ro","9":"tag-greutate","10":"tag-nutritie","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 sfaturi despre cum s\u0103 lua\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 c\u00e2\u0219tiga\u021bi s\u0103n\u0103tos \u00een greutate? \u00cen acest articol v\u0103 oferim 10 sfaturi. 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