{"id":247724,"date":"2020-01-21T12:09:00","date_gmt":"2020-01-21T11:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247724"},"modified":"2022-12-06T11:59:40","modified_gmt":"2022-12-06T10:59:40","slug":"2-retete-fitness-pentru-un-mic-dejun-sanatos-cu-ovaz-si-proteine","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/2-retete-fitness-pentru-un-mic-dejun-sanatos-cu-ovaz-si-proteine\/","title":{"rendered":"2 re\u021bete fitness pentru un mic dejun s\u0103n\u0103tos cu ov\u0103z \u0219i proteine"},"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\/2-retete-fitness-pentru-un-mic-dejun-sanatos-cu-ovaz-si-proteine\/#1_Reteta_fitness_Overnight_oats_rapid\" title=\"1. Re\u021bet\u0103 fitness: Overnight oats rapid\">1. Re\u021bet\u0103 fitness: Overnight oats rapid<\/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\/2-retete-fitness-pentru-un-mic-dejun-sanatos-cu-ovaz-si-proteine\/#2_Reteta_fitness_Terci_de_ovaz_si_proteine_pentru_micul_dejun\" title=\"2. Re\u021bet\u0103 fitness: Terci de ov\u0103z \u0219i proteine pentru micul dejun&nbsp;\">2. Re\u021bet\u0103 fitness: Terci de ov\u0103z \u0219i proteine pentru micul dejun&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>C\u0103uta\u021bi inspira\u021bie pentru <strong>gust\u0103ri s\u0103n\u0103toase \u0219i gustoase?<\/strong> Avem pentru voi <strong>2 re\u021bete fitness<\/strong> pentru un mic dejun echilibrat nutri\u021bional din <strong>fulgi, proteine \u0219i unt de arahide.<\/strong> Ve\u021bi fi surprin\u0219i de <strong>gustul lor unic&nbsp;<\/strong>\u0219i de <strong>modul simplu de preparare, <\/strong>care este la \u00eendem\u00e2na oricui.<\/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=\"1_Reteta_fitness_Overnight_oats_rapid\"><\/span>1. Re\u021bet\u0103 fitness: Overnight oats rapid<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1. primul strat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>80 g fulgi de secar\u0103<\/li><li>40 g nuc\u0103 de cocos r\u0103zuit\u0103<\/li><li>1 banan\u0103 coapt\u0103 &#8211; aproximativ 150 g<\/li><li>5 linguri lapte integral<\/li><li>3 linguri\u021be&nbsp;<a title=\"Unt de arahide GymBeam\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">unt de arahide<\/a><\/li><li>3 linguri\u021be&nbsp;<a title=\"Sirop de agave GymBeam\" href=\"https:\/\/gymbeam.ro\/sirop-de-agave-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sirop de agave<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2. al doilea strat<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>200 g iaurt grecesc cu 0 % gr\u0103sime<\/li><li>15 g&nbsp;<a title=\"Proteine True Whey GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine True Whey<\/a> cu gust de c\u0103p\u0219uni<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Pentru decor<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>60 g zmeur\u0103 sau <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mod de preparare:<\/h3>\n\n\n\n<p>Prima dat\u0103 preg\u0103tim <strong>amestecul pentru primul strat<\/strong>. \u00centr-un bol <strong>zdrobim o banan\u0103 cu furculi\u021ba<\/strong>, apoi ad\u0103ug\u0103m fulgii, nuca de cocos, <a title=\"Unt de arahide GymBeam\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">untul de arahide<\/a>, <a title=\"Sirop de agave GymBeam\" href=\"https:\/\/gymbeam.ro\/sirop-de-agave-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">siropul de agave<\/a> \u0219i cele 5 linguri de lapte integral.&nbsp;Amestec\u0103m totul <strong>p\u00e2n\u0103 ob\u021binem un con\u021binut omogen&nbsp;<\/strong>\u0219i \u00eel l\u0103s\u0103m s\u0103 stea<strong> cel pu\u021bin 10 minute. <\/strong>\u00centre timp, preg\u0103tim<strong> amestecul pentru al doilea strat <\/strong>\u0219i \u00een alt bol<strong> amestec\u0103m iaurtul cu <a title=\"Proteine True Whey - GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinele<\/a>.<\/strong> L\u0103s\u0103m \u0219i acest amestec s\u0103 stea pu\u021bin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apoi lu\u0103m dou\u0103 <strong>pahare \u00eenalte de sticl\u0103<\/strong> \u0219i \u00eencepem s\u0103 a\u0219ez\u0103m \u00een straturi amestecurile individuale. Pe fundul paharului punem aproximativ <strong>1 cm din amestecul de fulgi<\/strong>&nbsp;\u0219i apoi <strong>1 cm din amestecul de iaurt cu proteine.<\/strong>&nbsp;Repet\u0103m procedura p\u00e2n\u0103 la umplerea paharului, <strong>termin\u00e2nd cu amestecul de iaurt.<\/strong>&nbsp;<strong>Decor\u0103m cu zmeur\u0103 sau nuci m\u0103run\u021bite.<\/strong> Punem paharele la frigider peste noapte \u0219i le putem consuma a doua zi la <strong>micul dejun sau ca o gustare proteic\u0103<\/strong>. Poft\u0103 bun\u0103!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-1124x749.jpeg\" alt=\"Overnight oats rapid\" class=\"wp-image-235189\" title=\"Overnight oats rapid\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Rychle-overnight-oats-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Valori nutri\u021bionale<\/th><th class=\"has-text-align-center\" data-align=\"center\">pentru 1 por\u021bie (\u00een total 2 por\u021bii)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorii<\/td><td class=\"has-text-align-center\" data-align=\"center\">487<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">25.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">66.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"35383,5951,6860,5075,5968,5331,5380,46156,36094,39076,48139\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Reteta_fitness_Terci_de_ovaz_si_proteine_pentru_micul_dejun\"><\/span>2. Re\u021bet\u0103 fitness: Terci de ov\u0103z \u0219i proteine pentru micul dejun&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Ingrediente:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>250 ml lapte integral<\/li><li>50 g fulgi din gr\u00e2u spelta (ov\u0103z)<\/li><li>10 g <a title=\"Proteine Just Whey GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine Just Whey<\/a> cu arom\u0103 de ciocolat\u0103 alb\u0103 \u0219i cocos<\/li><li>2 linguri\u021be&nbsp;<a title=\"Unt de arahide GymBeam\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">unt de arahide<\/a><\/li><li>2 linguri\u021be nuc\u0103 de cocos r\u0103zuit\u0103<\/li><li>1 linguri\u021b\u0103 scor\u021bi\u0219oar\u0103 m\u0103cinat\u0103<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Mod de preparare:<\/h3>\n\n\n\n<p>Prima dat\u0103 <strong>fierbem laptele<\/strong>&nbsp;\u00eempreun\u0103 cu fulgii de ov\u0103z \u0219i <strong>fierbem aproximativ 2 minute amestec\u00e2nd continuu<\/strong>. Apoi reducem temperatura de fierbere \u0219i ad\u0103ug\u0103m <a title=\"Unt de arahide GymBeam\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">untul de arahide<\/a>, nuca de cocos, scor\u021bi\u0219oara \u0219i&nbsp;<a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinele<\/a>.&nbsp;Fierbem totul \u00eempreun\u0103 la <strong>foc moderat, timp de aproximativ 10 minute<\/strong> sau p\u00e2n\u0103 c\u00e2nd terciul atinge consisten\u021ba dorit\u0103. Dac\u0103 amestecul este <strong>prea sub\u021bire<\/strong>, mai ad\u0103uga\u021bi c\u00e2\u021biva <strong>fulgi.<\/strong> \u00cen schimb, dac\u0103 este <strong>prea gros<\/strong>,<strong> dilua\u021bi-l cu lapte<\/strong>. Terciul fiert se <strong>serve\u0219te cu fructe proaspete sau uscate<\/strong>&nbsp;\u0219i nuci m\u0103run\u021bite. Poft\u0103 bun\u0103!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-1124x843.jpg\" alt=\"Terci de ov\u0103z \u0219i proteine pentru micul dejun\" class=\"wp-image-235204\" title=\"Terci de ov\u0103z \u0219i proteine pentru micul dejun\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/01\/Ranajkova-ovsena-kasa-s-proteinom-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Valori nutri\u021bionale<\/th><th class=\"has-text-align-center\" data-align=\"center\">pentru 1 por\u021bie<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Calorii<\/td><td class=\"has-text-align-center\" data-align=\"center\">471<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">27 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ve\u021bi \u00eencerca una din<strong>&nbsp;re\u021betele noastre fitness pentru micul dejun \u0219i gust\u0103ri cu proteine? <\/strong>Scrie\u021bi-ne \u00een comentarii \u0219i dac\u0103 v-a pl\u0103cut articolul nostru \u0219i \u00eel pute\u021bi sus\u021bine<strong>&nbsp;<\/strong>cu<strong>&nbsp;un like \u0219i un share.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Re\u021bete fitness pentru un mic dejun s\u0103n\u0103tos cu fulgi de ov\u0103z, unt de arahide \u0219i proteine. Ve\u021bi fi surprin\u0219i de gustul delicios \u0219i de modul simplu de preparare.<\/p>\n","protected":false},"author":15,"featured_media":80174,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8517,8519,8527,85],"tags":[8770,6746,7473,8767,7130,9182,6566,6242,8141],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247724","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-deserturi","8":"category-mic-dejun","9":"category-vegetarian-retete","10":"category-retete","11":"tag-banana-ro","12":"tag-cocos","13":"tag-fulgi-de-ovaz","14":"tag-iaurt","15":"tag-proteine-pulbere","16":"tag-retete-bogate-in-proteine","17":"tag-retete-fitness","18":"tag-unt-de-arahide","19":"tag-zmeura","20":"h-entry","21":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>2 re\u021bete fitness pentru un mic dejun s\u0103n\u0103tos cu ov\u0103z \u0219i proteine - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Re\u021bete fitness pentru un mic dejun s\u0103n\u0103tos cu fulgi de ov\u0103z, unt de arahide \u0219i proteine. 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