{"id":252345,"date":"2019-10-16T07:23:00","date_gmt":"2019-10-16T05:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252345"},"modified":"2024-05-28T10:10:51","modified_gmt":"2024-05-28T08:10:51","slug":"cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/","title":{"rendered":"Cele mai frecvente 7 gre\u0219eli pe care le face\u021bi atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/#1_Uitati_de_regimul_de_hidratare\" title=\"1. Uita\u021bi de regimul de hidratare\">1. Uita\u021bi de regimul de hidratare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/#2_Mancati_prea_repede\" title=\"2. M\u00e2nca\u021bi prea repede\">2. M\u00e2nca\u021bi prea repede<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/#3_Dormiti_mai_putin_de_6_ore\" title=\"3. Dormi\u021bi mai pu\u021bin de 6 ore\">3. Dormi\u021bi mai pu\u021bin de 6 ore<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/#4_Ati_eliminat_grasimile_din_meniul_vostru\" title=\"4. A\u021bi eliminat gr\u0103simile din meniul vostru\">4. A\u021bi eliminat gr\u0103simile din meniul vostru<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/#5_Nu_cititi_etichetele_produselor_alimentare\" title=\"5. Nu citi\u021bi etichetele produselor alimentare\">5. Nu citi\u021bi etichetele produselor alimentare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/#6_Faceti_prea_multe_exercitii\" title=\"6. Face\u021bi prea multe exerci\u021bii\">6. Face\u021bi prea multe exerci\u021bii<\/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\/cele-mai-frecvente-7-greseli-pe-care-le-faceti-atunci-cand-vreti-sa-slabiti\/#7_Nu_consumati_suficiente_proteine\" title=\"7. Nu consuma\u021bi suficiente proteine\">7. Nu consuma\u021bi suficiente proteine<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Au trecut&nbsp;<strong>c\u00e2teva s\u0103pt\u0103m\u00e2ni bune de c\u00e2nd face\u021bi exerci\u021bii fizice<\/strong>&nbsp;\u0219i m\u00e2nca\u021bi s\u0103n\u0103tos, dar&nbsp;<strong>rezultatetele \u00eenc\u0103 nu se v\u0103d?<\/strong>&nbsp;Sunte\u021bi nervo\u0219i c\u00e2nd v\u0103 controla\u021bi greutatea, num\u0103ra\u021bi caloriile, dar schimb\u0103rile nu apar? V\u0103 \u00een\u021belegem,<strong>&nbsp;sl\u0103bitul este un proces&nbsp;&nbsp;foarte solicitant \u0219i \u00eendelungat.<\/strong>&nbsp;Prin urmare, evita\u021bi cele mai frecvente gre\u0219eli pe care le pute\u021bi face atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi excesul de kilograme.&nbsp;Citi\u021bi cele&nbsp;<strong>7 sfaturi<\/strong>&nbsp;pentru a afla&nbsp;<strong>cauza e\u0219ecului vostru, <\/strong>iar&nbsp;\u00een final, v\u0103 ve\u021bi atinge obiectivul.<\/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=\"1_Uitati_de_regimul_de_hidratare\"><\/span>1. Uita\u021bi de regimul de hidratare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 schimba\u021bi stilul de via\u021b\u0103, \u00een general se vorbe\u0219te doar despre alimen\u021ba\u021bie.&nbsp;Oamenii se concentreaz\u0103 pe m\u00e2ncare, dar adesea uit\u0103 de<strong> aportul suficient de ap\u0103<\/strong>. Hidratarea insuficient\u0103 reduce&nbsp;cantitatea de lichid \u00een stomac \u0219i astfel, \u00een mod gre\u0219it, avem senza\u021bia de foame. <strong>Senza\u021bia de foame<\/strong> poate fi provocat\u0103 \u0219i de sete. Prin urmare, dac\u0103 v\u0103 este foame, <strong>\u00eencerca\u021bi s\u0103 be\u021bi ap\u0103, a\u0219tepta\u021bi 20 de minute<\/strong> \u0219i ve\u021bi vedea dac\u0103 v\u0103 era foame sau <strong>v\u0103 era doar sete.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O cercetare realizat\u0103 \u00een anul 2014 a ar\u0103tat c\u0103<strong>&nbsp;un consum regulat de ap\u0103<\/strong> \u00eenainte de mas\u0103,&nbsp;<strong>reduce pofta de m\u00e2ncare.<\/strong> Participan\u021bii la acest studiu au b\u0103ut 0,5 litri de ap\u0103 \u00eenainte de micul dejun, masa de pr\u00e2nz \u0219i cin\u0103.&nbsp;Drept urmare, au \u00eenregistrat <strong>pierderi \u00een greutate,<\/strong> gr\u0103sime corporal\u0103 \u0219i sc\u0103derea apetitului.&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ABCC6BD5-1990-4E23-9AB4-474211E3BA71.jpeg\" alt=\"Hidratarea corespunz\u0103toare reduce apetitul\" style=\"width:843px;height:562px\" title=\"Hidratarea corespunz\u0103toare reduce apetitul\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>Alege\u021bi-v\u0103 b\u0103uturi adecvate<\/strong><\/p>\n\n\n\n<p>Nu uita\u021bi de faptul c\u0103 <strong>nu toate b\u0103uturile sunt f\u0103r\u0103 calorii.&nbsp;<\/strong>Multe dintre ele au un <strong>con\u021binut de carbohidra\u021bi naturali<\/strong> sau con\u021bin adaos de zah\u0103r. Prin urmare, cantitatea de carbohidra\u021bi \u0219i zah\u0103r trebuie verificat\u0103 tot timpul pe eticheta produsului pentru a fi la curent c\u00e2t de multe \u201dcalorii inutile\u201d consuma\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este valabil \u0219i \u00een cazul sucurilor de fructe 100% pe care oamenii obi\u0219nuiesc s\u0103 le bea diminea\u021ba.&nbsp;<strong>Sucul de fructe 100%<\/strong> este o surs\u0103 bun\u0103 de vitamine \u0219i al\u021bi nutrien\u021bi, dar <strong>con\u021bine<\/strong> \u0219i <strong>zah\u0103r<\/strong> \u0219i, prin urmare, categoric nu este o b\u0103utur\u0103 cu con\u021binut <strong>sc\u0103zut 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>Dac\u0103 ne uit\u0103m la&nbsp;<strong>sucul de mere<\/strong> comparativ cu o <strong>b\u0103utur\u0103 de tip cola<\/strong>, rezultatele sunt \u00eentr-adev\u0103r surprinz\u0103toare. Sucul de mere con\u021bine&nbsp; <strong>9,6 g zah\u0103r<\/strong> la 100 ml, iar b\u0103utura de tip cola doar<strong> 9 g de zah\u0103r.<\/strong> Aceste valori le g\u0103si\u021bi prezentate \u00een detaliu \u00een tabelul de mai jos.&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Con\u021binut de zah\u0103r<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Suc de mere<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>B\u0103utur\u0103 \u00eendulcit\u0103<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>100 ml<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">9,6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>0,5 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">48 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 l<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">96 g&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Consumul excesiv de suc,<\/strong> la fel ca \u0219i \u00een cazul b\u0103uturilor \u00eendulcite, poate duce la <strong>probleme cu greutatea corporal\u0103.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1]<\/span> Desigur, sucul nu este o b\u0103utur\u0103 nes\u0103n\u0103toas\u0103. Cu toate acestea, este important ca \u00een timpul dietei s\u0103 <strong>reduce\u021bi cantitatea de zah\u0103r,<\/strong> \u0219i prin urmare, <strong>nu trebuie s\u0103 exagera\u021bi<\/strong>&nbsp;nici cu sucurile 100% naturale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aten\u021bie la alcool<\/strong><\/p>\n\n\n\n<p>Nu \u00eendulci\u021bi cafeaua \u0219i ceaiul, nu consuma\u021bi b\u0103uturi calorice, iar seara <strong>servi\u021bi un pahar cu bere sau vin.<\/strong> V\u0103 tot \u00eentreba\u021bi de ce nu sl\u0103bi\u021bi?<strong> Alcoolul<\/strong> <strong>con\u021bine o mul\u021bime de calorii<\/strong>, de exemplu<strong> o halb\u0103 mare de bere<\/strong> are <strong>180 de calorii,<\/strong> iar un pahar cu <strong>vin ro\u0219u <\/strong>aproximativ<strong> 140 de calorii.<\/strong> Imagina\u021bi-v\u0103 c\u0103 \u00eentr-o sear\u0103 de s\u00e2mb\u0103t\u0103 be\u021bi circa <strong>4 halbe de bere<\/strong>. Nici nu ve\u021bi realiza c\u0103 a\u021bi consumat <strong>720 de calorii \u00een plus<\/strong>. Ave\u021bi grij\u0103 ce cantitate de alcool consuma\u021bi sau pute\u021bi&nbsp;s\u0103 \u00eel elimina\u021bi de tot din dieta voastr\u0103.&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen tabelul de mai jos v\u0103 <strong>prezent\u0103m detaliat con\u021binutul caloric al b\u0103uturilor alcoolice<\/strong>.&nbsp;<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<figure class=\"wp-block-table is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Tipul b\u0103uturii alcoolice<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Num\u0103rul de calorii&nbsp;<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gin (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rom (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Whiskey (4 cl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">88<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vin alb sec (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vin ro\u0219u (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">140<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0218ampanie (2 dl)<\/td><td class=\"has-text-align-center\" data-align=\"center\">252<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cidru (0,5 l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">200<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bere (0,5l)<\/td><td class=\"has-text-align-center\" data-align=\"center\">180&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1069488264.jpg\" alt=\"Calorii \u00een alcool\" style=\"width:843px;height:562px\" title=\"Calorii \u00een alcool\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Mancati_prea_repede\"><\/span>2. M\u00e2nca\u021bi prea repede<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Programul&nbsp;\u00eencarct&nbsp;\u0219i o serie de responsabilit\u0103\u021bi ne <strong>reduc timpul pentru servit masa<\/strong>. Diminea\u021ba suntem gr\u0103bi\u021bi \u0219i <strong>nici seara nu acord\u0103m timp suficient pentru servirea mesei<\/strong>. M\u00e2ncatul pe fug\u0103 nu este pl\u0103cut,&nbsp;\u0219i de asemenea, <strong>d\u0103uneaz\u0103 s\u0103n\u0103t\u0103\u021bii.&nbsp;&nbsp;<\/strong>Dac\u0103 m\u00e2nca\u021bi \u00een grab\u0103, corpul vostru nu reu\u0219e\u0219te s\u0103 trimit\u0103 semnalul c\u0103tre creier c\u0103 este s\u0103tul. Totu\u0219i, creierul are nevoie de <strong>informa\u021bii&nbsp;din stomac,<\/strong> precum \u0219i de instruc\u021biuni de la hormoni c\u0103 alimentele par\u021bial digerate <strong>circul\u0103 deja prin tractul digestiv.<\/strong> Aceste procese dureaz\u0103 de obicei \u00eentre <strong>15 \u0219i 20 de minute.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu efectuat \u00een Japonia a examinat trei grupuri de oameni timp de 5 ani. Persoanele testate au m\u00e2ncat repede, normal \u0219i \u00eencet. <strong>11,6 % dintre persoanele care au m\u00e2ncat repede<\/strong> au avut o predispozi\u021bie pentru <strong>sindromul metabolic<\/strong> dezvoltat. Rezultatele din celelalte grupuri au fost semnificativ mai mici. Oamenii care au m\u00e2ncat \u00een ritm normal au avut o predispozi\u021bie de 6,5% \u0219i <strong>cei care au m\u00e2ncat \u00eencet au avut doar 2,3%.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sindromul metabolic nu este o boal\u0103 \u00een sine,<\/strong> ci un grup de factori de risc care duc la apari\u021bia bolii.&nbsp;Aici includem obezitatea, tensiunea arterial\u0103 ridicat\u0103, nivelurile crescute de gr\u0103simi \u201erele\u201d \u0219i glicemia. Este suficient s\u0103 ave\u021bi&nbsp;<strong>un singur factor<\/strong> de risc ca s\u0103 vorbim de sindromul metabolic. <strong>Combina\u021bia<\/strong> mai multor factori&nbsp;<strong>cre\u0219te \u0219i mai mult riscul<\/strong> altor afec\u021biuni.&nbsp;Cu toate acestea, lucrul pozitiv este c\u0103<strong> pute\u021bi \u021bine sindromul metabolic sub control<\/strong>. Totu\u0219i, acest lucru cere o <strong>schimbare <\/strong>radical\u0103<strong> a stilului de via\u021b\u0103<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[8] [9] [20]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-485456240.jpg\" alt=\"m\u00e2ncatul \u00een grab\u0103 este o gre\u0219eal\u0103 \u00een timpul sl\u0103bitului\" style=\"width:843px;height:562px\" title=\"m\u00e2ncatul \u00een grab\u0103 este o gre\u0219eal\u0103 \u00een timpul sl\u0103bitului\"\/><\/figure>\n<\/div>\n\n\n<p>Volumul de munc\u0103 \u0219i un mod de via\u021b\u0103 agitat sunt motivul pentru care <strong>m\u00e2nc\u0103m repede<\/strong> \u0219i nu mai acord\u0103m timpul necesar servirii mesei. M\u00e2ncatul \u00eentr-un ritm normal nu este doar t<strong>impul pentru a savura m\u00e2ncarea<\/strong>, dar \u0219i ocazia de a preveni boli grave. A\u0219adar, \u00eencepe\u021bi s\u0103 m\u00e2nca\u021bi \u00eentr-un ritm normal, <strong>f\u0103r\u0103 stres<\/strong>&nbsp;sau presa\u021bi de timp.<\/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=\"6939,56833,105907,105964\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_Dormiti_mai_putin_de_6_ore\"><\/span>3. Dormi\u021bi mai pu\u021bin de 6 ore<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O persoan\u0103 nu poate func\u021biona \u00een mod normal dac\u0103 nu doarme suficient. Organismul nostru are nevoie de timp pentru regenerare. Poate v\u0103 surprinde, dar <strong>somnul poate avea o influen\u021b\u0103 asupra sl\u0103bitului<\/strong> \u0219i asta datorit\u0103 <strong>hormonilor leptin\u0103 <\/strong>\u0219i<strong> grelin\u0103<\/strong>. Leptina este \u201dhormonul sa\u021biet\u0103\u021bii\u201d, iar grelina o putem numi \u0219i \u201dhormonul apetitului\u201d.&nbsp;\u00cen absen\u021ba somnului, <strong>nivelul nostru de leptin\u0103 scade<\/strong>, iar corpul nostru <strong>produce mai mult\u0103 grelin\u0103.<\/strong>&nbsp;Drept urmare, ne sim\u021bim fl\u0103m\u00e2nzi.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile efectuate \u00een anul 2019 au analizat <strong>efectele somnului asupra pierderii \u00een greutate<\/strong>.&nbsp;Scopul a fost m\u0103surarea sc\u0103derii circumferin\u021bei taliei \u00een timpul somnului. E\u0219antionul&nbsp;a fost format din dou\u0103 grupuri, participan\u021bii la primul grup au dormit mai pu\u021bin de 6 ore, iar persoanele din cel de-al doilea grup au dormit \u00eentre 7 \u0219i 9 ore. Rezultatele au fost foarte clare.&nbsp;<strong>Lipsa somnului<\/strong>&nbsp;influen\u021beaz\u0103&nbsp;<strong>cantitatea de gr\u0103sime<\/strong> pe care o ardem \u00een timpul nop\u021bii.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-641147308.jpg\" alt=\"Lipsa somnului \u0219i sl\u0103bitul\" style=\"width:843px;height:562px\" title=\"Lipsa somnului \u0219i sl\u0103bitul\"\/><\/figure>\n<\/div>\n\n\n<p>De asemenea, cercet\u0103rile au ar\u0103tat o leg\u0103tur\u0103 \u00eentre lipsa somnului \u0219i alegerea alimentelor. Studiul a descoperit c\u0103 persoanele care au deficien\u021b\u0103 de somn <strong>m\u00e2n\u0103nc\u0103 mai des noaptea<\/strong> \u0219i \u00ee\u0219i aleg alimentele cu un con\u021binut ridicat de carbohidra\u021bi. Un alt studiu constat\u0103 alegerea alimentelor pe baza con\u021binutului de gr\u0103simi. Participan\u021bii care au suferit de <strong>insuficien\u021ba somnului<\/strong> \u0219i-au ales <strong>alimentele cu con\u021binut de dou\u0103 ori mai mare de gr\u0103simi,<\/strong> dec\u00e2t participan\u021bii care au dormit minimum 8 ore.&nbsp;<span style=\"color: #ff6600;\">[12]<\/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=\"4_Ati_eliminat_grasimile_din_meniul_vostru\"><\/span>4. A\u021bi eliminat gr\u0103simile din meniul vostru<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general,<strong> gr\u0103simea<\/strong> <strong>este considerat\u0103 o substan\u021b\u0103 nedorit\u0103<\/strong>, prin faptul c\u0103 omul se \u00eengr\u0103\u0219\u0103 din cauza gr\u0103similor. \u00cens\u0103, exist\u0103 <strong>mai multe tipuri de gr\u0103simi.<\/strong>&nbsp;Unele dintre ele sunt <strong>s\u0103n\u0103toase<\/strong> \u0219i <strong>corpul<\/strong> nostru are nevoie de ele pentru a func\u021biona corect, deci <strong>nu le putem evita \u00een totalitate.<\/strong> \u00cen organismul uman, gr\u0103simile reprezint\u0103 nutrien\u021bi importan\u021bi care ofer\u0103 energie, iar&nbsp;<strong>1 gram de gr\u0103sime<\/strong> con\u021bine <strong>9 calorii.<\/strong> Organismul nostru are nevoie de ele&nbsp;pentru absorb\u021bia <strong>vitaminelor A, D, E \u0219i K.<\/strong> Gr\u0103simile sunt \u00eemp\u0103r\u021bite \u00een dou\u0103 tipuri de baz\u0103 &#8211;<strong> saturate \u0219i nesaturate.<\/strong> \u00cen diet\u0103 accept\u0103m de obicei ambele tipuri, dar \u00een propor\u021bii diferite. <span style=\"color: #ff6600;\">[18]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gr\u0103simi saturate<\/strong><\/p>\n\n\n\n<p>Le putem recunoa\u0219te dup\u0103 starea lor, deoarece la temperatura camerei acestea <strong>r\u0103m\u00e2n \u00een stare solid\u0103.<\/strong> Un aport mare de aceste gr\u0103simi <strong>cre\u0219te nivelul de colesterol \u201er\u0103u\u201d,<\/strong> ceea ce cre\u0219te&nbsp;<strong>riscul bolilor de inim\u0103.<\/strong> Termenul de gr\u0103simi saturate se folose\u0219te, deoarece toate moleculele de gr\u0103sime sunt saturate cu atomi de hidrogen. Gr\u0103simile saturate se g\u0103sesc \u00een:<\/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>produse de origine animal\u0103<\/strong> &#8211; carne, lapte \u0219i br\u00e2nz\u0103<\/li>\n\n\n\n<li><strong>uleiuri tropicale<\/strong>&nbsp;&#8211; ulei de palmier, ulei de cocos, unt de cocos<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uleiurile tropicale le pute\u021bi g\u0103si \u00een mai multe produse. \u00cen special, uleiul de palmier este un ingredient care se g\u0103se\u0219te \u00eentr-o varietate de produse. <strong>Gr\u0103simile saturate<\/strong> se g\u0103sesc \u0219i \u00een preparate preg\u0103tite cu unt&nbsp; sau margarin\u0103, ca de exemplu \u00een <strong>dulciuri \u0219i pr\u0103jituri.<\/strong>&nbsp; <span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1132268292.jpg\" alt=\"Gr\u0103simile saturate nu sunt benefice pentru sl\u0103bit\" style=\"width:843px;height:562px\" title=\"Gr\u0103simile saturate nu sunt benefice pentru sl\u0103bit\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Gr\u0103simile nesaturate<\/strong><\/p>\n\n\n\n<p>Spre deosebire de gr\u0103simile saturate, gr\u0103simile nesaturate <strong>nu sunt<\/strong> <strong>solide<\/strong> la temperatura camerei.&nbsp;Acestea provin \u00een principal din <strong>uleiuri vegetale<\/strong> \u0219i sunt printre <strong>gr\u0103simile \u201ebune\u201d<\/strong> care \u00eembun\u0103t\u0103\u021besc nivelul colesterolului din organism.&nbsp;Pot fi \u00eemp\u0103r\u021bite \u00een dou\u0103 tipuri de baz\u0103 <span style=\"color: #ff6600;\">[18] [19] [21]<span style=\"color: #888888;\">:<\/span><\/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>gr\u0103simile mononesaturate<\/strong> &#8211;&nbsp;con\u021bin o dubl\u0103 leg\u0103tur\u0103 de carbon \u0219i se g\u0103sesc \u00een m\u0103sline, <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/ulei-de-masline-sub-forma-de-spray-gymbeam.html\" target=\"_blank\" aria-label=\"ulei de m\u0103sline (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de m\u0103sline<\/a><\/span>, nuci \u0219i avocado. Consumul ridicat al acestor gr\u0103simi f\u0103r\u0103 sc\u0103derea aportului de gr\u0103simi saturate, nu va determina sc\u0103derea nivelului de colesterol LDL. Printre gr\u0103simile mononesaturate reg\u0103sim <strong>acizii gra\u0219i omega &#8211; 9<\/strong> care se g\u0103sesc \u00een uleiuri din semin\u021be \u0219i legume.<\/li>\n\n\n\n<li><strong>gr\u0103simile polinesaturate<\/strong> &#8211; acest tip de gr\u0103simi sunt <strong>foarte benefice pentru s\u0103n\u0103tate.<\/strong> Le g\u0103si\u021bi \u00een <strong>ulei de susan, floarea soarelui, ulei de soia <\/strong>\u0219i <strong>porumb<\/strong>. De asemenea, sunt principalele gr\u0103simi care se g\u0103sesc \u00een<strong> fructe de mare \u0219i pe\u0219te.<\/strong> Printre gr\u0103simile polinesaturate reg\u0103sim:\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acizi gra\u0219i omega-3<\/a><\/span> &#8211; reduc colesterolul \u0219i sunt benefici pentru <strong>bolile de piele, artrit\u0103 \u0219i durerile articulare<\/strong>. Le pute\u021bi ob\u021bine din pe\u0219te, precum somon, sardine sau p\u0103str\u0103v. Le g\u0103sim \u0219i \u00een ulei de soia, ulei de rapi\u021b\u0103,<span style=\"color: #f38256;\"><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> nuci<\/a><\/span>, sau semin\u021be de in.<\/li>\n\n\n\n<li><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/omega-3-6-9-gymbeam.html?gclid=Cj0KCQjw_5rtBRDxARIsAJfxvYC9LYbeAlud7odNUxI0RPlX2MQ0UqBCqJDG1_WBArJufTAocLgBCjEaAo2rEALw_wcB\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">acizi gra\u0219i omega-6<\/a><\/span> &#8211; au efecte antiinflamatorii \u0219i&nbsp;sunt prezen\u021bi \u00een uleiurile vegetale, precum <strong>ulei de soia sau de porumb.<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe <strong>despre acizi gra\u0219i&nbsp; omega &#8211; 3 \u0219i omega &#8211; 6,<\/strong> <strong>citi\u021bi articolul nostru<\/strong> :&nbsp;&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Acizi gra\u0219i omega-3 : \u00eei consuma\u021bi \u00eentr-o cantitate suficient\u0103 \u0219i \u00eentr-un raport corect fa\u021b\u0103 de omega-6?<\/a><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-635917050_1.jpg\" alt=\"Gr\u0103simile nesaturate sunt benefice pentru sl\u0103bit\" style=\"width:843px;height:562px\" title=\"Gr\u0103simile nesaturate sunt benefice pentru sl\u0103bit\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Gr\u0103simile trans<\/strong><\/p>\n\n\n\n<p>Gr\u0103simile trans <strong>sunt prelucrate industrial&nbsp;<\/strong>\u0219i <strong>nu se reg\u0103sesc \u00een natur\u0103<\/strong>.&nbsp;Acestea se produc printr-un proces de hidrogenare, prin ad\u0103ugarea de hidrogen \u00een uleiuri vegetale lichide pentru a <strong>ob\u021bine o stare solid\u0103 la temperatura camerei.<\/strong> Preparatele care con\u021bin gr\u0103simile trans sunt mai ferme \u0219i au o<strong> crust\u0103 mai crocant\u0103.<\/strong> Acestea se g\u0103sesc \u00een&nbsp;<span style=\"color: #ff6600;\">[18] [19]<span style=\"color: #666666;\">:<\/span><\/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>dressinguri pentru salate<\/li>\n\n\n\n<li>biscui\u021bi \u0219i diverse delicatese<\/li>\n\n\n\n<li>alimente procesate<\/li>\n\n\n\n<li>pr\u0103jituri, produse de patiserie, aluat pentru pizza \u0219i cartofi pr\u0103ji\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>Acest tip de gr\u0103sime <strong>nu este benefic pentru organism<\/strong>. Consumul acestei gr\u0103simi <strong>cre\u0219te nivelul&nbsp;de LDL \u201er\u0103u\u201d <\/strong>\u0219i <strong>scade nivelul de colesterol HDL \u201ebun\u201d.<\/strong>&nbsp;<strong>Riscul de a dezvolta boli de inim\u0103<\/strong> este de <strong>trei&nbsp;ori mai mare<\/strong> atunci c\u00e2nd consuma\u021bi gr\u0103simi trans dec\u00e2t alte gr\u0103simi.<span style=\"color: #ff6600;\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pentru func\u021bionarea<\/strong> organismului nostru<strong> sunt necesare doar gr\u0103simi nesaturate<\/strong>. Gr\u0103simile saturate \u0219i gr\u0103simile trans, dac\u0103 sunt consumate \u00een cantit\u0103\u021bi excesive, pot provoca boli grave. Consumul acestora ar trebui \u021binut sub control.&nbsp;Atunci c\u00e2nd merge\u021bi la cump\u0103r\u0103turi, este important s\u0103 <strong>verifica\u021bi compozi\u021bia alimentelor<\/strong> \u0219i s\u0103 face\u021bi diferen\u021ba \u00eentre con\u021binutul de gr\u0103simi \u201ebune\u201d \u0219i \u201erele\u201d din alimente.<\/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=\"5_Nu_cititi_etichetele_produselor_alimentare\"><\/span>5. Nu citi\u021bi etichetele produselor alimentare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alege\u021bi alimentele \u00een <strong>func\u021bie de ambalaj sau de con\u021binutul acestuia?&nbsp;Etichetele<\/strong> produselor nu trebuie trecute cu vederea, deoarece con\u021bin <strong>lista de ingrediente \u0219i cantitatea acestora \u00een produs<\/strong>. Datorit\u0103 <strong>inscrip\u021biilor \u0219i sloganurilor distinctive<\/strong> pe fa\u021b\u0103, cum ar fi \u201es\u0103n\u0103tos, natural, cu con\u021binut sc\u0103zut de gr\u0103simi\u201d, de multe ori <strong>uit\u0103m s\u0103 verific\u0103m compozi\u021bia real\u0103 a produsului.<\/strong> Este foarte important, deoarece titlul<strong> \u201dprodus s\u0103n\u0103tos\u201d<\/strong> nu v\u0103 garanteaz\u0103 c\u0103 este vorba chiar de un <strong>produs s\u0103n\u0103tos.<\/strong> Poate v\u0103 surprinde c\u00e2t de multe alimente au o <strong>publicitate \u0219i un ambalaj mai bun<\/strong> dec\u00e2t ingredientele \u00een sine. Etichetele cu mesajul&nbsp;<strong>\u201d f\u0103r\u0103 con\u021binut de gr\u0103simi\u201d<\/strong> pot ascunde o <strong>propor\u021bie ridicat\u0103 de zah\u0103r, sare<\/strong> sau <strong>calorii.<\/strong> Prin urmare, este important s\u0103 <strong>citi\u021bi \u0219i lista ingredientelor cu litere mici, <\/strong>care se afl\u0103 pe eticheta de pe spatele produsului.&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639303838.jpg\" alt=\"Etichetele de pe produsele alimentare \u00een timpul sl\u0103bitului\" style=\"width:843px;height:562px\" title=\"Etichetele de pe produsele alimentare \u00een timpul sl\u0103bitului\"\/><\/figure>\n<\/div>\n\n\n<p>Con\u021binutul ingredientelor <strong>este important pentru fiecare dintre noi,<\/strong> dar mai ales pentru persoanele care <strong>\u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103<\/strong>. Acestea sunt<strong> cele mai importante ingrediente<\/strong> pe care trebuie s\u0103 le urm\u0103ri\u021bi&nbsp;<span style=\"color: #ff6600;\">[1] [13] [24] [25]<\/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>con\u021binutul de carbohidra\u021bi \u0219i adaos de zaharuri<\/strong>&nbsp;&#8211;&nbsp;carbohidra\u021bii \u0219i zaharurile <strong>nu sunt acelea\u0219i,<\/strong> deoarece printre carbohidra\u021bi, produc\u0103torii includ uneori <strong>amidon \u0219i fibre<\/strong>. <strong>Zaharurile<\/strong> includ <strong>zaharuri naturale, din lapte, fructe \u0219i, de asemenea, zaharuri ad\u0103ugate<\/strong>. Tocmai acest ingredient alimentar <strong>cre\u0219te semnificativ aportul caloric<\/strong> \u0219i, de aceea, este important s\u0103 monitoriz\u0103m ce cantitate de carbohidra\u021bi formeaz\u0103 zaharurile.<\/li>\n\n\n\n<li>gr\u0103simile &#8211; a\u0219a cum am men\u021bionat \u0219i mai sus,&nbsp;<strong>nu orice gr\u0103sime este benefic\u0103 s\u0103n\u0103t\u0103\u021bii.<\/strong>&nbsp;Este recomandat s\u0103 se noteze cantitatea total\u0103 de gr\u0103simi \u0219i <strong>propor\u021bia de gr\u0103simi saturate.<\/strong> Gr\u0103simile saturate reduc nivelul colesterolului \u201dbun\u201d HDL \u00een organism \u0219i sunt recomandate doar \u00een cantit\u0103\u021bi mici.<\/li>\n\n\n\n<li>cantitatea de gr\u0103sime \u00een carne &#8211;&nbsp;atunci c\u00e2nd cump\u0103ra\u021bi carne \u0219i produse din carne este necesar s\u0103 urm\u0103ri\u021bi <strong>raportul de carne \u201dmacr\u0103\u201d \u0219i gr\u0103simi. Cantitatea mic\u0103<\/strong> de gr\u0103sime de origine animal\u0103 este<strong> benefic\u0103<\/strong> pentru organism, <strong>dar un consum excesiv<\/strong> a gr\u0103similor saturate aduce o serie de riscuri. Cre\u0219te nivelul<strong> colesterolului \u201dr\u0103u\u201d, duce la obezitate<\/strong> \u0219i poate provoca<strong> bolile cardiovasculare.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Faceti_prea_multe_exercitii\"><\/span>6. Face\u021bi prea multe exerci\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Din dorin\u021ba de a accelera procesul de sl\u0103bire, multe persoane fac c\u00e2t mai multe exerci\u021bii \u0219i, prin urmare, mai adaug\u0103 o serie \u00een plus, mai multe exerci\u021bii \u0219i m\u0103resc num\u0103rul de antrenamente. \u00cen timpul precesului de sl\u0103bire, ar trebui s\u0103 ave\u021bi r\u0103bdare.&nbsp;S\u0103 presupunem c\u0103 v-a\u021bi schimbat obiceiurile alimentare \u0219i ave\u021bi un <strong>deficit caloric.<\/strong> De asemenea, dac\u0103 m\u0103ri\u021bi rapid num\u0103rul de antrenamente, ad\u0103uga\u021bi un factor de stres suplimentar organismului vostru \u0219i astfel, pute\u021bi <strong>deveni prea obosit \u0219i sl\u0103bit.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_24_.jpg\" alt=\"Face\u021bi prea multe exerci\u021bii\" style=\"width:843px;height:562px\" title=\"Face\u021bi prea multe exerci\u021bii\"\/><\/figure>\n<\/div>\n\n\n<p>Un studiu a fost realizat \u00een anul 2015 asupra st\u0103rii de s\u0103n\u0103tate a persoanelor care practic\u0103 yoga <strong>la un nivel mediu.<\/strong> Un antrenament cardio adecvat poate \u00eembun\u0103t\u0103\u021bi nivelul <strong>colesterolului \u201dbun\u201d HDL, tensiunii arteriale \u0219i a trigliceridelor.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un caz contrar, sunt sportivii de top. Conform unui alt studiu, la <strong>atle\u021bi<\/strong> cre\u0219te <strong>riscul<\/strong> form\u0103rii <strong>pl\u0103cii arteriale,<\/strong> care provoac\u0103 \u00eengustarea vaselor. <strong>Sportivii de performan\u021b\u0103<\/strong> au \u00een schimb&nbsp;un <strong>risc<\/strong> de 5 ori mai mare <strong>de fibrila\u021bie atrial\u0103,<\/strong> un factor de risc major pentru accidentul vascular cerebral. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul intensiv \u0219i regulat este o modalitate de prevenire a bolilor \u0219i de men\u021binere a organismului \u00eentr-o form\u0103 mai bun\u0103.<strong> Prea multe antrenamente pot sl\u0103bi organismul vostru&nbsp;<\/strong>\u0219i pot declan\u0219a exact reac\u021bia opus\u0103. Prin urmare, re\u021bine\u021bi, c\u0103 ceea <strong>ce este prea mult stric\u0103<\/strong> \u0219i mai bine alege\u021bi&nbsp; calitatea \u0219i regularitatea antrenamentelor, dec\u00e2t cantitatea.<\/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=\"7_Nu_consumati_suficiente_proteine\"><\/span>7. Nu consuma\u021bi suficiente proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Un aport suficient de proteine<\/strong> este foarte important \u00een timpul sl\u0103bitului.&nbsp;Studiul a subliniat c\u0103&nbsp;<span style=\"color: #f38256;\"><a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteinel<\/a>e<\/span>&nbsp;<strong>cresc senza\u021bia de sa\u021bietate,<\/strong> deoarece scad nivelul <strong>hormonului apetitului, grelina<\/strong>. Proteinele sunt piatra de temelie a mu\u0219chilor no\u0219tri \u0219i asigur\u0103 <strong>cre\u0219terea masei musculare.<\/strong> Mu\u0219chi mai puternici \u00eenseamn\u0103 <strong>mai mult\u0103 putere<\/strong> \u0219i energie \u00een timpul exerci\u021biilor \u0219i prin urmare, <strong>mai mult\u0103 energie pentru arderea gr\u0103similor corporale.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mai mult\u0103 mas\u0103 muscular\u0103<\/strong> nu este singurul motiv pentru care proteinele ajut\u0103 la <strong>accelerarea<\/strong> procesului de <strong>pierdere \u00een greutate<\/strong>. Cantitatea mai mare de proteine <strong>accelereaz\u0103 metabolismul<\/strong>. Metabolismul nostru lucreaz\u0103 24\/7 \u0219i datorit\u0103 aportului adecvat, <strong>\u00eencepem s\u0103 ardem mai mult,<\/strong> chiar \u0219i<strong> \u00een timpul somnului<\/strong>. Conform rezultatelor studiilor, putem cre\u0219te <strong>num\u0103rul de calorii arse cu p\u00e2n\u0103 la 80 &#8211; 260 de calorii.<\/strong>&nbsp;Acest lucru se datoreaz\u0103 unui fenomen numit <strong>efectul termic al alimentelor.<\/strong> <strong>Metabolismul<\/strong> nostru&nbsp;<strong>r\u0103spunde<\/strong> la aportul alimentar prin <strong>cre\u0219terea consumului de energie<\/strong> prin procese precum <strong>digestia, absorb\u021bia de nutrien\u021bi<\/strong> sau <strong>stocarea<\/strong> acestora. \u00cen compara\u021bie cu al\u021bi nutrien\u021bi,<strong> proteinele au un efect termic mai pronun\u021bat cu 20-30%,<\/strong> \u00een timp ce <strong>carbohidra\u021bii<\/strong> sunt la nivel de <strong>5-10%<\/strong> \u0219i gr\u0103simile doar <strong>0-3%<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre proteine \u0219i administrarea acestora? Citi\u021bi articolul nostru &#8211;&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/blog\/cand-dar-mai-ales-ce-cantitate-de-proteine-trebuie-sa-consumam-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">C\u00e2nd \u0219i ce cantitate de proteine trebuie consumate pentru a ob\u021bine rezultate maxime ?<\/a><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_1416.jpg\" alt=\"Nu consuma\u021bi suficiente proteine\" style=\"width:843px;height:562px\" title=\"Nu consuma\u021bi suficiente proteine\"\/><\/figure>\n<\/div>\n\n\n<p>Consider\u0103m, c\u0103 dac\u0103 ve\u021bi respecta aceste sfaturi, ve\u021bi atinge mai rapid \u0219i eficient obiectivele voastre fitness. Cheia o reprezint\u0103 <strong>alimenta\u021bia echilibrat\u0103, hidratarea corespunz\u0103toare<\/strong> \u0219i <strong>relaxarea<\/strong>. \u0218i nu uita\u021bi, o <strong>schimbare a stilului de via\u021b\u0103<\/strong> bine g\u0103ndit\u0103 este mai eficient\u0103 dec\u00e2t o diet\u0103 rapid\u0103.&nbsp;Cu toate acestea, <strong>s\u0103n\u0103tatea<\/strong> este o <strong>motiva\u021bie suficient\u0103 pentru a v\u0103 schimba stilul de via\u021b\u0103.<\/strong> V\u0103 \u021binem pumnii! Dac\u0103 dori\u021bi, ca \u0219i prietenii vo\u0219tri s\u0103 afle despre acest articol, nu ezita\u021bi <strong>s\u0103 \u00eel distribui\u021bi.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nu reu\u0219i\u021bi s\u0103 sl\u0103bi\u021bi? Alimenta\u021bia corect\u0103, proteinele, lichidele, antrenamentele \u0219i regenerarea, reprezint\u0103 baza reducerii gr\u0103similor corporale. Afla\u021bi de ce.<\/p>\n","protected":false},"author":25,"featured_media":110269,"comment_status":"open","ping_status":"closed","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":[90],"tags":[6278,6374,6482,7442],"filter_section":[],"filter_attribute":[13038],"class_list":{"0":"post-252345","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-proteine-ro","9":"tag-pierdere-in-greutate","10":"tag-dieta-ro","11":"tag-grasime-corporala","12":"filter_attribute-chyby-a-myty","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cele mai frecvente 7 gre\u0219eli pe care le face\u021bi atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nu reu\u0219i\u021bi s\u0103 sl\u0103bi\u021bi? 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