{"id":252747,"date":"2021-06-03T11:13:46","date_gmt":"2021-06-03T09:13:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252747"},"modified":"2024-05-28T09:34:56","modified_gmt":"2024-05-28T07:34:56","slug":"ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/","title":{"rendered":"Ce se \u00eent\u00e2mpl\u0103 cu organismul vostru dac\u0103 nu m\u00e2nca\u021bi suficient?"},"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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#Ce_se_intampla_daca_mancati_prea_putin_si_va_grabiti_sa_pierdeti_in_greutate\" title=\"Ce se \u00eent\u00e2mpl\u0103 dac\u0103 m\u00e2nca\u021bi prea pu\u021bin \u0219i v\u0103 gr\u0103bi\u021bi s\u0103 pierde\u021bi \u00een greutate?\">Ce se \u00eent\u00e2mpl\u0103 dac\u0103 m\u00e2nca\u021bi prea pu\u021bin \u0219i v\u0103 gr\u0103bi\u021bi s\u0103 pierde\u021bi \u00een greutate?<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#1_%E2%80%9EUn_metabolism_incetinit%E2%80%9D\" title=\"1. \u201eUn metabolism \u00eencetinit\u201d\">1. \u201eUn metabolism \u00eencetinit\u201d<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#2_Triada_Atletelor_risc_crescut_de_fracturi_probleme_menstruale_si_disponibilitate_redusa_de_energie\" title=\"2. Triada Atletelor: risc crescut de fracturi, probleme menstruale \u0219i disponibilitate redus\u0103 de energie\">2. Triada Atletelor: risc crescut de fracturi, probleme menstruale \u0219i disponibilitate redus\u0103 de energie<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#3_Schimbari_de_dispozitie_oboseala_si_probleme_cu_somnul\" title=\"3. Schimb\u0103ri de dispozi\u021bie, oboseal\u0103 \u0219i probleme cu somnul\">3. Schimb\u0103ri de dispozi\u021bie, oboseal\u0103 \u0219i probleme cu somnul<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#4_Foame_pofte_gandul_constant_la_mancare_si_mancatul_in_exces\" title=\"4. Foame, pofte, g\u00e2ndul constant la m\u00e2ncare \u0219i m\u00e2ncatul \u00een exces\">4. Foame, pofte, g\u00e2ndul constant la m\u00e2ncare \u0219i m\u00e2ncatul \u00een exces<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#5_Probleme_cu_parul_unghiile_si_pielea\" title=\"5. Probleme cu p\u0103rul, unghiile \u0219i pielea\">5. Probleme cu p\u0103rul, unghiile \u0219i pielea<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#6_Senzatia_constanta_de_frig\" title=\"6. Senza\u021bia constant\u0103 de frig\">6. Senza\u021bia constant\u0103 de frig<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#7_Imunitate_scazuta_probleme_digestive_si_cardiovasculare\" title=\"7. Imunitate sc\u0103zut\u0103, probleme digestive \u0219i cardiovasculare\">7. Imunitate sc\u0103zut\u0103, probleme digestive \u0219i cardiovasculare<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#8_Este_posibil_sa_va_confruntati_cu_o_lipsa_de_micronutrienti_esentiali\" title=\"8. Este posibil s\u0103 v\u0103 confrunta\u021bi cu o lips\u0103 de micronutrien\u021bi esen\u021biali\">8. Este posibil s\u0103 v\u0103 confrunta\u021bi cu o lips\u0103 de micronutrien\u021bi esen\u021biali<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#9_Deteriorarea_profilului_hormonal_si_scaderea_dorintei_sexuale\" title=\"9. Deteriorarea profilului hormonal \u0219i sc\u0103derea dorin\u021bei sexuale\">9. Deteriorarea profilului hormonal \u0219i sc\u0103derea dorin\u021bei sexuale<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#10_Reducerea_performantei_si_regenerarii_sportive\" title=\"10. Reducerea performan\u021bei \u0219i regener\u0103rii sportive\">10. Reducerea performan\u021bei \u0219i regener\u0103rii sportive<\/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\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#Nu_exista_greutatea_sau_corpul_perfect_cu_totii_suntem_originali\" title=\"Nu exist\u0103 greutatea sau corpul perfect, cu to\u021bii suntem originali\">Nu exist\u0103 greutatea sau corpul perfect, cu to\u021bii suntem originali<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/#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>Simplul efort de a ar\u0103ta bine sau <strong>dorin\u021ba de a avea o siluet\u0103 de vis, cu un minimum de gr\u0103sime corporal\u0103<\/strong>, este unul dintre cele mai frecvente motive pentru care<strong> \u00eencepe\u021bi o diet\u0103<\/strong> care este adesea \u00eenso\u021bit\u0103 de un plan de antrenament extrem de exigent. Deoarece vre\u021bi s\u0103 vede\u021bi rezultatele cel t\u00e2rziu \u00een 5 zile, \u00eencepe\u021bi s\u0103 m\u00e2nca\u021bi salat\u0103 cu salat\u0103 de trei ori pe zi, \u00een timp ce face\u021bi antrenamente de for\u021b\u0103 de patru ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 merge\u021bi la alergare. Ok, \u00eens\u0103 dup\u0103 c\u00e2teva zile, sim\u021bi\u021bi c\u0103 <strong>ceva nu este chiar \u00een regul\u0103<\/strong>. Nu ave\u021bi suficient\u0103 energie pentru antrenament, v\u0103 sim\u021bi\u021bi din ce \u00een ce mai obosi\u021bi, iar \u00een timpul zilei este imposibil s\u0103 v\u0103 concentra\u021bi pe ceva din cauza g\u00e2ndurilor constante asupra m\u00e2nc\u0103rii. Apoi \u00eencepe\u021bi s\u0103 crede\u021bi c\u0103 nu ve\u021bi reu\u0219i cu adev\u0103rat s\u0103 ob\u021bine\u021bi <strong>o siluet\u0103 de vis,<\/strong> precum cei de pe coperta revistei Muscle &amp; Fitness.<\/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, acest lucru nu este posibil<\/strong>, pentru c\u0103 o alimenta\u021bie slab\u0103 \u0219i antrenamentul drastic nu reprezint\u0103 calea spre succes, ci mai degrab\u0103 drumul c\u0103tre e\u0219ec. Aceasta \u0219i alte abord\u0103ri drastice similare au o serie de efecte negative asupra organismului. <strong>Fiecare celul\u0103 din corp este dependent\u0103 de energie<\/strong>. Atunci c\u00e2nd organismul \u00eencepe s\u0103 primeasc\u0103 semnale c\u0103 aportul de energie este sc\u0103zut, acesta \u00eencepe s\u0103 o conserve, limit\u00e2nd func\u021bionarea optim\u0103 a unui num\u0103r de sisteme ale sale care nu sunt tocmai o prioritate pentru conservarea vie\u021bii. Practic, <strong>este ca gestionarea crizelor<\/strong>. Energia este pur \u0219i simplu economisit\u0103 de oriunde se poate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fiecare organism are nevoie de energie pentru un curs s\u0103n\u0103tos al tuturor func\u021biilor de baz\u0103. Acest lucru v\u0103 aduce la un <strong>echilibru energetic<\/strong>, care exprim\u0103 modul \u00een care aportul de energie se reflect\u0103 \u00een greutatea corporal\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>Echilibrul energetic negativ<\/strong>: o stare \u00een care arde\u021bi mai mult\u0103 energie dec\u00e2t primi\u021bi, pierde\u021bi \u00een greutate \u0219i din masa corporal\u0103.<\/li>\n\n\n\n<li><strong>Echilibrul energetic echilibrat<\/strong>: o stare \u00een care ave\u021bi un aport \u0219i un consum de energie \u00een echilibru, men\u021bin\u00e2ndu-v\u0103 astfel greutatea corporal\u0103.<\/li>\n\n\n\n<li><strong>Echilibrul energetic pozitiv<\/strong>: o stare \u00een care arde\u021bi mai pu\u021bin\u0103 energie dec\u00e2t primi\u021bi \u0219i, astfel, v\u0103 \u00eengr\u0103\u0219a\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>Dup\u0103 cum v\u0103 pute\u021bi da seama, <strong>nicio extrem\u0103 nu este bun\u0103<\/strong>, chiar dac\u0103 echilibrele negative \u0219i pozitive de energie sunt prea mari. Cheia pentru pierderea \u00een greutate sau pentru a c\u00e2\u0219tiga \u00een mod corespunz\u0103tor este de a primi ceva mai pu\u021bin sau un pic mai mult dec\u00e2t aportul optim de energie. <strong>Acesta nu este un sprint, ci un maraton<\/strong>. <strong>Sprinterii care vor s\u0103 sl\u0103beasc\u0103 r\u0103m\u00e2n, de obicei, f\u0103r\u0103 aer<\/strong> \u0219i se \u00eentorc la starea obi\u0219nuit\u0103. Pe de alt\u0103 parte, maratoni\u0219tii care muncesc \u00een mod constant ob\u021bin rezultatele dorite.<\/p>\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 calcula\u021bi cantitatea de energie pe care ar trebui s\u0103 o primi\u021bi \u00een mod ideal pe zi, <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Calculator online pentru aportul de energie \u0219i macronutrien\u021bi<\/a><\/span><\/strong> o s\u0103 v\u0103 fie de ajutor.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"776\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1124x776.jpg\" alt=\"Ce este echilibrul energetic \u0219i deficitul caloric?\" class=\"wp-image-237613\" style=\"width:843px;height:582px\" title=\"Ce este echilibrul energetic \u0219i deficitul caloric?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1124x776.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-400x276.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1536x1061.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-2048x1415.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=\"Ce_se_intampla_daca_mancati_prea_putin_si_va_grabiti_sa_pierdeti_in_greutate\"><\/span>Ce se \u00eent\u00e2mpl\u0103 dac\u0103 m\u00e2nca\u021bi prea pu\u021bin \u0219i v\u0103 gr\u0103bi\u021bi s\u0103 pierde\u021bi \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 reduce\u021bi excesiv aportul de energie din alimenta\u021bia voastr\u0103 \u0219i v\u0103 antrena\u021bi \u00een mod regulat, pute\u021bi ajunge la o <strong>stare de relativ\u0103 lips\u0103 de energie, numit\u0103 RED-S<\/strong>. Acest concept acoper\u0103 o serie \u00eentreag\u0103 de evenimente, procese \u0219i schimb\u0103ri care au loc \u00een organismul uman, care nu sunt foarte pl\u0103cute sau s\u0103n\u0103toase. Din punct de vedere fiziologic, pute\u021bi observa <strong>un efect negativ asupra func\u021biei sistemului imunitar, a s\u0103n\u0103t\u0103\u021bii oaselor sau a inimii<\/strong>. Cu toate acestea, nu doar persoanele care aleg s\u0103 m\u0103n\u00e2nce pu\u021bin \u0219i s\u0103 fac\u0103 sport \u00een mod excesiv sunt expuse riscului, deoarece practic fiecare persoan\u0103 cu un consum ridicat de energie poate \u201es\u0103-\u0219i croiasc\u0103 drum\u201d spre un aport redus de energie. <span style=\"color: #ff6600\">[1\u20132] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Putem vorbi \u00een special despre sportivii care concureaz\u0103 la o disciplin\u0103 cu <strong>cerin\u021be estetice ridicate sau despre cei pentru care o greutate corporal\u0103 mai mic\u0103<\/strong> poate fi un avantaj. Aici vorbim despre <strong>culturism \u0219i fitness, gimnastic\u0103, balet, sporturi de lupt\u0103 \u0219i rezisten\u021b\u0103, atletism, echita\u021bie sau volei pe plaj\u0103<\/strong>. Ad\u0103uga\u021bi la toate acestea o profesie solicitant\u0103 din punct de vedere fizic \u0219i este posibil chiar s\u0103 nu v\u0103 da\u021bi seama c\u0103 sunte\u021bi expu\u0219i riscului de aport insuficient de energie.<\/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\">Ce \u00eenseamn\u0103 a m\u00e2nca foarte pu\u021bin?<\/h3>\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\/04\/image4-2__-749x1124.jpg\" alt=\"Ce \u00eenseamn\u0103 a m\u00e2nca foarte pu\u021bin?\" class=\"wp-image-237642\" title=\"Ce \u00eenseamn\u0103 a m\u00e2nca foarte pu\u021bin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-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>Putem calcula riscul unui aport insuficient de energie folosind <strong>disponibilitatea energiei (EA)<\/strong>. Aceasta exprim\u0103 cantitatea de energie care a r\u0103mas dup\u0103 sc\u0103derea energiei consumate pentru antrenamente. \u00cen acela\u0219i timp, trebuie s\u0103 cunoa\u0219te\u021bi masa corporal\u0103 f\u0103r\u0103 gr\u0103simi (FFM) pentru a o calcula. Trebuie doar s\u0103 afla\u021bi procentul de gr\u0103sime corporal\u0103 pentru a o determina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Disponibilitatea energiei:<\/strong><\/p>\n\n\n\n<p>Jane are 60 de kilograme, 15% gr\u0103sime corporal\u0103 (51 kg FFM), are un aport de 1.800 kcal \u0219i consum\u0103 800 kcal pe zi prin sport.<\/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>EA = EI (aport de energie) &#8211; EEE (consum de energie pentru antrenamente) = 1800 &#8211; 800 = 1 000 kcal<\/li>\n\n\n\n<li>EA \/ FFM (mas\u0103 f\u0103r\u0103 gr\u0103sime) = 1 000\/51 = 19,6 kcal \/ kg \/ FFM &#8211; risc de disponibilitate a energiei<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Valoarea riscului<\/strong> este mai mic\u0103 de 30 kcal \/ kg \/ FFM<\/li>\n\n\n\n<li><strong>Valoarea tolerat\u0103<\/strong> pe termen scurt pentru pierderea \u00een greutate este de 30-45 kcal \/ kg \/ FFM<\/li>\n\n\n\n<li><strong>Valoarea optim\u0103<\/strong> pentru b\u0103rba\u021bi este de 40 kcal \/ kg \/ FFM, iar pentru femei este de 45 kcal \/ kg \/ FFM<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jana consum\u0103 cu aproximativ 1300 mai pu\u021bine calorii dec\u00e2t ar trebui \u0219i risc\u0103 astfel anumite probleme de s\u0103n\u0103tate, pe care le vom discuta mai jos. Problema aportului insuficient de energie afecteaz\u0103 <strong>at\u00e2t femeile, c\u00e2t \u0219i b\u0103rba\u021bii<\/strong>. La femei, aceast\u0103 problem\u0103 este vizibil\u0103 \u00een special datorit\u0103 impactului disponibilit\u0103\u021bii energiei asupra <strong>problemelor menstruale<\/strong>. <span style=\"color: #ff6600\">[3]<\/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=\"1_%E2%80%9EUn_metabolism_incetinit%E2%80%9D\"><\/span>1. \u201eUn metabolism \u00eencetinit\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pute\u021bi experimenta ceea ce se nume\u0219te o &#8220;<strong>decelare a metabolismului<\/strong>&#8221; mai ales <strong>dac\u0103 ave\u021bi un aport insuficient de energie pe o perioad\u0103 extins\u0103 de timp sau dac\u0103 a\u021bi trecut printr-o serie de diete deosebit de drastice<\/strong> \u00een trecut, iar organismul vostru nu \u0219i-a revenit \u00eenc\u0103. Acest termen este cunoscut \u0219i sub denumirea de <strong>termogenez\u0103 adaptativ\u0103<\/strong> \u0219i se refer\u0103 la o reducere mai mare a consumului de energie dec\u00e2t am putea prevedea \u0219i calcula pe baza greut\u0103\u021bii corporale. <span style=\"color: #ff6600\">[4-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 c\u00e2t de mult\u0103 reducere nea\u0219teptat\u0103 a consumului de energie poate exista? Aceasta este o abatere de aproximativ <strong>10-15% fa\u021b\u0103 de ipoteza calculat\u0103 sau de aproximativ 50-500 kcal<\/strong>. Putem s\u0103 privim acest lucru ca o cascad\u0103 de schimb\u0103ri \u0219i m\u0103suri luate de organism pentru a ne men\u021bine \u00een via\u021b\u0103 \u00een perioadele de lips\u0103 de energie. Pur \u0219i simplu nu putem trece peste mecanismele evolutive de supravie\u021buire. <span style=\"color: #ff6600\">[4-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eforturile suplimentare de a sl\u0103bi \u00een acest caz sunt cumva <strong>destinate e\u0219ecului<\/strong>. De aceea, \u00een acest caz, trebuie s\u0103 acord\u0103m timp procesului \u0219i s\u0103 cre\u0219tem \u00eencet aportul de energie la valori mai s\u0103n\u0103toase, astfel \u00eenc\u00e2t s\u0103 ne afl\u0103m \u00een banda optim\u0103 de disponibilitate \u0219i aport de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe despre metabolismul \u00eencetinit, consulta\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><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=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Este posibil ca metabolismul s\u0103 fie \u00eencetinit sau deteriorat? 5 sfaturi cu privire la accelerarea metabolismului.<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1124x749.jpeg\" alt=\"\u00cencetinirea metabolismului \u00een timpul pierderii \u00een greutate\" class=\"wp-image-237658\" style=\"width:843px;height:562px\" title=\"\u00cencetinirea metabolismului \u00een timpul pierderii \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-2048x1365.jpeg 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=\"2_Triada_Atletelor_risc_crescut_de_fracturi_probleme_menstruale_si_disponibilitate_redusa_de_energie\"><\/span>2. Triada Atletelor: risc crescut de fracturi, probleme menstruale \u0219i disponibilitate redus\u0103 de energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Triada Atletelor<\/strong> este o combina\u021bie de trei factori care apar \u00een corpul femeii sub form\u0103 de <strong>probleme menstruale, sub\u021bierea oaselor \u0219i disponibilitate redus\u0103 a energiei<\/strong> (cu sau f\u0103r\u0103 tulbur\u0103ri de alimenta\u021bie diagnosticate). Acest fenomen este cel mai frecvent \u00eent\u00e2lnit \u00een r\u00e2ndul tinerelor sportive cu un aport sc\u0103zut de energie \u0219i cu un volum mare de antrenamente. \u00cen mod normal, la acest fenomen contribuie tot ceea ce \u00eenseamn\u0103 fitness \u0219i anume gimnastica, patinajul artistic, atletismul sau sporturile de anduran\u021b\u0103. <span style=\"color: #ff6600\">[8-11]&nbsp;<\/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<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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-747x1124.jpg\" alt=\"Triada femeilor sportive: risc crescut de fracturi, probleme menstruale \u0219i disponibilitate redus\u0103 de energie\" class=\"wp-image-237686\" title=\"Triada femeilor sportive: risc crescut de fracturi, probleme menstruale \u0219i disponibilitate redus\u0103 de energie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/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\">Triada Atletelor<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Disponibilitatea redus\u0103 a energiei reprezint\u0103 un prag de 30 kcal\/kg\/FFM<\/strong>, care nu ar trebui s\u0103 scad\u0103 mai mult pe termen lung. Valoarea optim\u0103 este considerat\u0103 a fi 45 kcal\/kg\/FFM.<\/li>\n\n\n\n<li><strong>Probleme menstruale<\/strong>, fie \u00eent\u00e2rzieri menstruale fie absen\u021ba ei.<\/li>\n\n\n\n<li><strong>Sc\u0103derea densit\u0103\u021bii osoase<\/strong> care duce la sub\u021bierea oaselor (osteoporoz\u0103), rezultatul fiind un risc crescut de fracturi (\u00een special oboseal\u0103).<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Odat\u0103 cu absen\u021ba menstrua\u021biei este afectat\u0103 \u0219i fertilitatea la femei<\/strong>, ceea ce poate dura c\u00e2\u021biva ani p\u00e2n\u0103 s\u0103 se rezolve problemele iar situa\u021bia s\u0103 revin\u0103 la normal. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte de a v\u0103 lansa \u00eentr-o diet\u0103 cu salate pentru a sl\u0103bi \u0219i a face exerci\u021bii fizice de dou\u0103 ori pe zi, g\u00e2ndi\u021bi-v\u0103 la ce efecte adverse pot avea acestea \u0219i <strong>cum vre\u021bi s\u0103 v\u0103 fie via\u021ba \u00een c\u00e2\u021biva ani<\/strong>. Poate c\u0103 v\u0103 dori\u021bi copii \u0219i, din cauza dorin\u021bei voastre de a avea o siluet\u0103 perfect\u0103, ace\u0219tia se vor l\u0103sa a\u0219tepta\u021bi mai mult timp. <span style=\"color: #ff6600\">[12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aten\u021bie \u00eens\u0103, aportul redus de energie poate avea \u0219i <strong>un efect negativ asupra func\u021biei de reproducere a b\u0103rba\u021bilor<\/strong>. Prin urmare, nu este o idee bun\u0103 s\u0103 respecta\u021bi o anumit\u0103 form\u0103 de diet\u0103 atunci c\u00e2nd \u00eencerca\u021bi s\u0103 face\u021bi un copil. <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>V\u0103 intereseaz\u0103 subiectul triadei atletelor? Dac\u0103 da, consulta\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-pot-combate-absenta-menstruatiei-si-alte-simptome-ale-triadei-atletelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum se pot combate absen\u021ba menstrua\u021biei \u0219I alte simptome ale triadei atletelor?<\/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=\"3_Schimbari_de_dispozitie_oboseala_si_probleme_cu_somnul\"><\/span>3. Schimb\u0103ri de dispozi\u021bie, oboseal\u0103 \u0219i probleme cu somnul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S-ar putea s\u0103 v\u0103 reg\u0103si\u021bi chiar \u0219i \u00eentr-o <strong>dispozi\u021bie mai proast\u0103<\/strong> atunci c\u00e2nd v\u0103 afla\u021bi \u00eentr-un <strong>deficit caloric mare<\/strong> sau atunci c\u00e2nd <strong>ultima voastr\u0103 mas\u0103 a fost acum c\u00e2teva ore \u0219i v\u0103 e foame<\/strong>. Un studiu a constatat c\u0103 62% dintre adolescen\u021bii care s-au \u00eencadrat la categoria unei \u201ediete drastice\u201d au prezentat niveluri ridicate de anxietate \u0219i depresie. Totu\u0219i, acest lucru poate fi asociat \u0219i cu o percep\u021bie negativ\u0103 general\u0103 de sine, motiv pentru care oamenii recurg \u00een general la diete. \u00cen plus, <strong>aportul redus de energie afecteaz\u0103 nivelul dopaminei \u0219i serotoninei<\/strong>, hormoni care v\u0103 afecteaz\u0103 starea de spirit. <span style=\"color: #ff6600\">[16-19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate c\u0103 nu este surprinz\u0103tor faptul c\u0103 <strong>v\u0103 sim\u021bi\u021bi mult mai obosi\u021bi,<\/strong> f\u0103r\u0103 un aport suficient de energie deoarece organismul ne poate motiva s\u0103 ne mi\u0219c\u0103m c\u00e2t mai pu\u021bin posibil \u0219i s\u0103 conserv\u0103m energia. Banala urcare a sc\u0103rilor sau activit\u0103\u021bile normale pot p\u0103rea, prin urmare, un sport extrem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a\u021bi trezit vreodat\u0103 noaptea cu senza\u021bia de foame? Sau v-au \u00eempiedicat aceste semnale ale corpului s\u0103 adormi\u021bi? Nu este nimic neobi\u0219nuit aici, este o manifestare frecvent\u0103 \u0219i <strong>un efect negativ al aportului redus de energie asupra calit\u0103\u021bii somnului<\/strong>. Astfel, <strong>pute\u021bi adormi mai greu sau s\u0103 v\u0103 trezi\u021bi \u00een timpul nop\u021bii<\/strong>, ceea ce se reflect\u0103 \u00een starea de spirit, afect\u00e2nd \u00een mod negativ \u0219i performan\u021ba cognitiv\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\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 despre somn, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bI\u021bI somnul \u0219i cum acesta influen\u021beaz\u0103 s\u0103n\u0103tatea \u0219i cre\u0219terea masei musculare?<\/a><\/strong><\/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=\"3813,28186,53761,58525,107635,108898\" ><\/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=\"4_Foame_pofte_gandul_constant_la_mancare_si_mancatul_in_exces\"><\/span>4. Foame, pofte, g\u00e2ndul constant la m\u00e2ncare \u0219i m\u00e2ncatul \u00een exces<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/04\/IMG_5315___-749x1124.jpg\" alt=\"De ce v\u0103 g\u00e2ndi\u021bi mereu la m\u00e2ncare atunci c\u00e2nd \u021bine\u021bi o diet\u0103?\" class=\"wp-image-237879\" title=\"De ce v\u0103 g\u00e2ndi\u021bi mereu la m\u00e2ncare atunci c\u00e2nd \u021bine\u021bi o diet\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___.jpg 1400w\" 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>A\u021bi fost vreodat\u0103 \u00een cercul vicios al <strong>dietei \u0219i al m\u00e2ncatului \u00een exces<\/strong> cu inten\u021bia de a \u00eencerca din nou de luni? Ei bine, calma\u021bi-v\u0103, \u00eentruc\u00e2t nu sunte\u021bi singuri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De ce \u00eencepe organismul s\u0103 se pl\u00e2ng\u0103 din ce \u00een ce mai mult de m\u00e2ncare \u00een timpul dietei? Deoarece aportul sc\u0103zut de energie afecteaz\u0103 \u00een mod negativ un num\u0103r de hormoni responsabili cu acest lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li><strong>hormonul stresului Cortizol<\/strong><\/li>\n\n\n\n<li><strong>hormonii foamei \u0219i ai satiet\u0103\u021bii (Leptin\u0103 \u0219i Grelin\u0103)<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu c\u00e2t sunt mai mari <strong>restric\u021biile alimentare<\/strong>, cu at\u00e2t mai puternic\u0103 este <strong>pofta compulsiv\u0103<\/strong>, <strong>\u00een special pentru alimentele bogate \u00een calorii<\/strong>. <span style=\"color: #ff6600\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru poate duce la ciclul men\u021bionat mai sus, cel al dietei drastice din timpul s\u0103pt\u0103m\u00e2nii \u0219i al m\u00e2ncatului \u00een exces din weekend, ceea ce nu este deloc indicat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Putem extrage c\u00e2teva lucruri din probabil cel mai faimos experiment despre foamete, intitulat \u00een mod evident <em>Experimentul de \u00eenfometare din Minnesota<\/em> condus de Dr. Ancel Keys la \u00eenceputul anilor 1944-1945.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studiul s\u0103u arat\u0103, spre exemplu, c\u0103 odat\u0103 cu <strong>reducerea aportului de energie, g\u00e2ndurile despre m\u00e2ncare cresc \u00een timpul zilei<\/strong> \u0219i devin pur \u0219i simplu centrul existen\u021bei noastre. Din nou, acest lucru nu este ceva de dorit. <span style=\"color: #ff6600\">[23]<\/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=\"5_Probleme_cu_parul_unghiile_si_pielea\"><\/span>5. Probleme cu p\u0103rul, unghiile \u0219i pielea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este interesant faptul c\u0103 suntem deseori dispu\u0219i s\u0103 risc\u0103m s\u0103 ne <strong>deterior\u0103m s\u0103n\u0103tatea pielii, a unghiilor \u0219i a p\u0103rului<\/strong>, care, de asemenea, sunt str\u00e2ns legate de aspectul nostru fizic, pentru a ne atinge silueta de vis. Este normal ca p\u0103rul s\u0103 cad\u0103 \u00een cantit\u0103\u021bi mici. Cu toate acestea, dac\u0103 observa\u021bi mult p\u0103r pe perie, acesta poate fi un semnal c\u0103 ave\u021bi un deficit de energie, proteine \u0219i micronutrien\u021bi specifici \u00een alimenta\u021bia noastr\u0103. \u00cen ceea ce prive\u0219te s\u0103n\u0103tatea p\u0103rului, a unghiilor \u0219i a pielii putem vorbi despre un aport insuficient de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/zinc-chelate-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a><\/span>, biotin\u0103, cupru, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/seleniu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seleniu<\/a><\/span>, iod, <span style=\"color: #ff6600\"><span style=\"color:#666666\" class=\"tadv-color\">vitamina A<\/span>, <a href=\"https:\/\/gymbeam.ro\/vitamina-c-lipozomala.html\" target=\"_blank\" aria-label=\"C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C<\/a>, <a href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D<\/a>, <a href=\"https:\/\/gymbeam.ro\/vitamina-e-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\"E (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">E<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamine din grupul B<\/a><\/span>. Un aport suficient de proteine \u0219i colagen este deosebit de important pentru s\u0103n\u0103tatea pielii, ceea ce are un impact at\u00e2t asupra aspectului fizic, c\u00e2t \u0219i a s\u0103n\u0103t\u0103\u021bii. <span style=\"color: #ff6600\">[24-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care dori\u021bi s\u0103 afla\u021bi mai multe despre colagen \u0219i efectul acestuia asupra s\u0103n\u0103t\u0103\u021bii pielii \u0219i articula\u021biilor, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-colagen-pentru-sanatatea-pielii-si-a-articulatiilor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 alege\u021bI cel mai bun colagen pentru s\u0103n\u0103tatea pielii \u0219I a articula\u021biilor?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1124x750.jpg\" alt=\"Ce se \u00eent\u00e2mpl\u0103 dac\u0103 nu m\u00e2nca\u021bi suficient? C\u0103derea p\u0103rului, deteriorarea s\u0103n\u0103t\u0103\u021bii pielii \u0219i a unghiilor.\" class=\"wp-image-237713\" style=\"width:843px;height:563px\" title=\"Ce se \u00eent\u00e2mpl\u0103 dac\u0103 nu m\u00e2nca\u021bi suficient? C\u0103derea p\u0103rului, deteriorarea s\u0103n\u0103t\u0103\u021bii pielii \u0219i a unghiilor.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Senzatia_constanta_de_frig\"><\/span>6. Senza\u021bia constant\u0103 de frig<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 este frig chiar \u0219i vara, c\u00e2nd temperatura la umbr\u0103 este peste 30\u00b0C? <strong>Corpul genereaz\u0103 c\u0103ldur\u0103 \u00een mod natural prin arderea nutrien\u021bilor pentru energie<\/strong>. Reducerea aportului de energie este asociat\u0103 cu <strong>reducerea hormonilor tiroidieni<\/strong>, care regleaz\u0103 direct rata metabolismului \u0219i a produc\u021biei de c\u0103ldur\u0103. \u00centr-un studiu care a implicat femei obeze, nivelul hormonului tiroidian (triiodotironina (T3)) a sc\u0103zut cu <strong>66%<\/strong> comparativ cu valoarea ini\u021bial\u0103 din cauza unei diete foarte drastice \u0219i sc\u0103zute \u00een aportul de energie (400 kcal\/zi). \u00cen consecin\u021b\u0103, cu c\u00e2t este mai mic aportul de energie, cu at\u00e2t v\u0103 va fi mai frig. <span style=\"color: #ff6600\">[28-29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg\" alt=\"De ce v\u0103 este frig atunci c\u00e2nd aportul de energie este necorespunz\u0103tor?\" class=\"wp-image-237729\" style=\"width:843px;height:562px\" title=\"De ce v\u0103 este frig atunci c\u00e2nd aportul de energie este necorespunz\u0103tor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Terapia cu ap\u0103 rece are un efect pozitiv nu numai asupra circula\u021biei s\u00e2ngelui, care, \u00een teorie, \u00een contextul \u00eembun\u0103t\u0103\u021birii adapt\u0103rii la frig, poate ajuta la alungarea senza\u021biei de frig. Afla\u021bi mai multe despre acest subiect \u00een articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 ob\u021bine\u021bI o imunitate mai puternic\u0103 datorit\u0103 terapiei cu ap\u0103 rece?<\/a><\/strong><\/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=\"7_Imunitate_scazuta_probleme_digestive_si_cardiovasculare\"><\/span>7. Imunitate sc\u0103zut\u0103, probleme digestive \u0219i cardiovasculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/04\/IMG_1789_-OK-749x1124.jpg\" alt=\"Ce efect are consumul redus de alimente asupra imunit\u0103\u021bii?\" class=\"wp-image-237771\" title=\"Ce efect are consumul redus de alimente asupra imunit\u0103\u021bii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK.jpg 1667w\" 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><strong>Odat\u0103 cu un aport redus de energie, organismul economise\u0219te energie de oriunde poate, iar sistemul imunitar nu face excep\u021bie.<\/strong> Aportul insuficient de micronutrien\u021bi specifici \u0219i elemente de baz\u0103 pentru unele celule ale sistemului imunitar sub form\u0103 de proteine poate duce la boli mai frecvente de care, altfel, organismul ar fi capabil s\u0103 se apere. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ace\u0219ti micronutrien\u021bi includ, de exemplu, zinc, seleniu,<a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" aria-label=\" fier (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">fier<\/span><\/a>, vitamina A, C, D sau anumite vitamine din grupul B. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alte semne ale aportului insuficient de energie includ <strong>constipa\u021bia<\/strong>. Acest lucru este cauzat cel mai probabil de o alimenta\u021bie \u00een general mai s\u0103rac\u0103, dar este posibil s\u0103 fie de vin\u0103 din nou aportul insuficient de energie, care este asociat cu o reducere a proceselor metabolice din cauza sc\u0103derii concentra\u021biei de hormoni tiroidieni. \u00cen plus, pot ap\u0103rea problemele digestive descrise mai jos. <span style=\"color: #ff6600\">[1-2] [30]&nbsp;<\/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>flatulen\u021b\u0103 <\/strong><\/li>\n\n\n\n<li><strong>tranzit lent<\/strong><\/li>\n\n\n\n<li><strong>sc\u0103derea peristaltismului intestinal<\/strong><\/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>Probleme cardiovasculare<\/strong> precum fluctua\u021bii ale tensiunii arteriale sau ale ritmului cardiac \u0219i modific\u0103ri ale lipidelor din s\u00e2nge pot ap\u0103rea din cauza aportului insuficient de energie. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care dori\u021bi s\u0103 afla\u021bi cum s\u0103 v\u0103 consolida\u021bi \u00een mod eficient sistemul imunitar, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong>15 Moduri de a v\u0103 consolida sistemul imunitar \u0219i de a v\u0103 proteja s\u0103n\u0103tatea.<\/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=\"8_Este_posibil_sa_va_confruntati_cu_o_lipsa_de_micronutrienti_esentiali\"><\/span>8. Este posibil s\u0103 v\u0103 confrunta\u021bi cu o lips\u0103 de micronutrien\u021bi esen\u021biali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><span style=\"color: #000000\"><span style=\"color: #333333\"><strong>M\u00e2ncarea nu este doar o surs\u0103 de energie<\/strong><\/span>, ci \u0219i de micronutrien\u021bi valoro\u0219i, pe care trebuie s\u0103 \u00eei primim \u00een mod regulat prin alimenta\u021bie, astfel \u00eenc\u00e2t totul s\u0103 func\u021bioneze a\u0219a cum ar trebui. Prin reducerea aportului de energie, cantitatea de alimente din care primim micronutrien\u021bi va sc\u0103dea \u0219i ea. <span style=\"color: #333333\"><strong>\u00cen cazul direc\u021biilor nutri\u021bionale alternative, aceast\u0103 problem\u0103 poate evolua \u0219i mai mult.<\/strong><\/span> Se poate \u00eent\u00e2mpla cu u\u0219urin\u021b\u0103 s\u0103 \u00eencepem s\u0103 primim, de exemplu, cantit\u0103\u021bi insuficiente de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B12<\/a>, <a aria-label=\"acid folic (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/acid-folic-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">acid folic<\/a><\/span>, zinc, calciu, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magneziu<\/a><\/span> sau fier. <span style=\"color: #333333\"><strong>Consumul insuficient de fier<\/strong><\/span> pe termen lung poate duce la <span style=\"color: #333333\"><strong>anemie<\/strong><\/span>, \u00een special la femei. Acest lucru poate cauza o <span style=\"color: #333333\"><strong>oboseal\u0103 inexplicabil\u0103<\/strong><\/span>. O strategie adecvat\u0103 pentru a \u201easigura\u201d un aport de micronutrien\u021bi de baz\u0103 este <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/multivitamine-vitality-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentarea cu multivitamine de \u00eenalt\u0103 calitate<\/a><\/span>.<\/span> [31\u201332]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/6___-1124x749.jpg\" alt=\"Este posibil s\u0103 suplinim deficitul de minerale \u0219i vitamine?\" class=\"wp-image-237798\" style=\"width:843px;height:562px\" title=\"Este posibil s\u0103 suplinim deficien\u021bele de minerale \u0219i vitamine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-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=\"9_Deteriorarea_profilului_hormonal_si_scaderea_dorintei_sexuale\"><\/span>9. Deteriorarea profilului hormonal \u0219i sc\u0103derea dorin\u021bei sexuale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Organismul reac\u021bioneaz\u0103 dinamic la aportul de nutrien\u021bi<\/strong> \u0219i face orice pentru a supravie\u021bui, aceasta este sarcina lui principal\u0103. Lipsa aportului de energie duce la o \u00eentreag\u0103 <strong>cascad\u0103 de modific\u0103ri hormonale negative<\/strong>. Hormonii au un efect complex asupra organismului prin ac\u021biuni \u00een \u021besuturile \u021bint\u0103. De exemplu, existen\u021ba <strong>nivelurilor crescute de leptin\u0103 \u0219i a celor sc\u0103zute de grelin\u0103<\/strong> \u00eenseamn\u0103 c\u0103 <strong>v\u0103 ve\u021bi sim\u021bi mai pu\u021bin s\u0103tui dup\u0103 mas\u0103 \u0219i ve\u021bi pofti mai mult dup\u0103 mesele bogate \u00een calorii<\/strong>. Iar atunci c\u00e2nd ad\u0103uga\u021bi niveluri ridicate de cortizol pe termen lung, care \u00een sine are o serie de efecte negative asupra organismului, problema este \u0219i mai mare. Concentra\u021biile mai mici de hormoni sexuali au ca rezultat, spre exemplu, <strong>efecte negative asupra psihicului, libidoului (dorin\u021ba sexual\u0103), regenerarea sau s\u0103n\u0103tatea oaselor \u0219i pierderea menstrua\u021biei la femei.<\/strong> <span style=\"color: #ff6600\">[1-2]&nbsp;<\/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>cortizol \u0219i leptin\u0103 <strong>\u2191<\/strong><\/li>\n\n\n\n<li>testosteron, IGF 1, estrogen, hormoni tiroidieni, grelin\u0103, peptid\u0103 YY <strong>\u2193 <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care v\u0103 intereseaz\u0103 efectul testosteronului \u0219i progesteronului asupra pierderii \u00een greutate, citi\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-influenteaza-testosteronul-si-progesteronul-pierderea-in-greutate-si-cresterea-masei-musculare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum influen\u021beaz\u0103 testosteronul \u0219i progesteronul pierderea \u00een greutate \u0219i cre\u0219terea masei musculare?<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1124x750.jpg\" alt=\"Dieta, aportul redus de energie \u0219i reducerea dorin\u021bei sexuale\" class=\"wp-image-237743\" style=\"width:843px;height:563px\" title=\"Dieta, aportul redus de energie \u0219i reducerea dorin\u021bei sexuale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-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=\"10_Reducerea_performantei_si_regenerarii_sportive\"><\/span>10. Reducerea performan\u021bei \u0219i regener\u0103rii sportive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 ad\u0103uga\u021bi la toate efectele aportului redus de energie <strong>dorin\u021ba de a acumula performan\u021be sportive de top<\/strong>, v\u0103 pute\u021bi a\u0219tepta s\u0103 <strong>r\u0103m\u00e2ne\u021bi doar la acest nivel de efort<\/strong>. Vom discuta mai detaliat despre aspectele negative ale performan\u021bei sportive \u00een conformitate cu lucr\u0103rile de sintez\u0103 ale Comitetului Interna\u021bional Olimpic de mai jos. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum afecteaz\u0103 aportul redus de energie performan\u021ba sportiv\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rezisten\u021b\u0103 \u0219i anduran\u021b\u0103 sc\u0103zut\u0103.<\/strong> Atunci c\u00e2nd telefonul vostru este \u00eenc\u0103rcat la 30% \u0219i dori\u021bi performan\u021be care necesit\u0103 100% capacitate a bateriei, acesta nu va putea face fa\u021b\u0103. Spre deosebire de noi, telefonul se opre\u0219te atunci c\u00e2nd nu mai are curent. Odat\u0103 ce am epuizat deja rezervele limitate de glicogen \u00een timpul activit\u0103\u021bii sportive \u0219i folosim doar \u201egr\u0103simile\u201d din \u021besutul adipos, vom avea o sc\u0103dere \u00een aproape orice performan\u021b\u0103.<\/li>\n\n\n\n<li><strong>Sc\u0103derea depozitelor de glicogen<\/strong>. Din cauza aportului limitat de energie din alimenta\u021bia voastr\u0103, \u00een special de carbohidra\u021bi, exist\u0103 riscul reducerii aportului de energie sub form\u0103 de glicogen pentru acoperirea energetic\u0103 a performan\u021belor sportive intense.<\/li>\n\n\n\n<li><strong>Risc crescut de accidentare.<\/strong> \u00cen sport, exist\u0103 un risc mai mare de v\u0103t\u0103mare a aparatului locomotor sub form\u0103 de leziuni musculare sau fracturi cauzate de oboseal\u0103.<\/li>\n\n\n\n<li><strong>Timp de reac\u021bie \u00eent\u00e2rziat.<\/strong> Un r\u0103spuns mai lent la situa\u021biile de joc din sporturile de echip\u0103 sau un \u00eenceput mai lent \u00eentr-o curs\u0103 atletic\u0103 nu este tocmai un avantaj.<\/li>\n\n\n\n<li><strong>Capacitate redus\u0103 de coordonare<\/strong>. Coordonarea corespunz\u0103toare este important\u0103 pentru efectuarea mi\u0219c\u0103rilor \u00een situa\u021bii complexe \u0219i adesea nea\u0219teptate care apar \u00een sport. Abilit\u0103\u021bile de coordonare depind de activitatea sistemului nervos central de a transmite \u00een mod eficient informa\u021bii c\u0103tre mu\u0219chi pentru a efectua mi\u0219carea.<\/li>\n\n\n\n<li><strong>Capacitate sc\u0103zut\u0103 de concentrare<\/strong>. Capacitatea de concentrare este cheia evalu\u0103rii corecte a stimulilor care provin din mediul extern. \u00cen ceea ce prive\u0219te reducerea timpului de reac\u021bie, acesta are deja un impact negativ destul de semnificativ asupra performan\u021bei sportive.<\/li>\n\n\n\n<li><strong>Abilitatea sc\u0103zut\u0103 de a dezvolta masa muscular\u0103 p\u00e2n\u0103 la pierderea acesteia<\/strong>. Este necesar un aport suficient de energie pentru dezvoltarea masei musculare, \u00eempreun\u0103 cu un aport optim de proteine \u0219i un aport hormonal adecvat. Chiar \u0219i cu niveluri reduse de testosteron \u0219i concentra\u021bii crescute de cortizol, mediul hormonal este afectat. Pierderea masei musculare poate ap\u0103rea mai ales \u00een combina\u021bie cu un volum excesiv de antrenament, care, potrivit literaturii actuale de specialitate, are loc \u00een principal din cauza disponibilit\u0103\u021bii reduse de energie pe termen lung mai mic\u0103 de <strong>25 kcal\/kg\/FFM<\/strong>. Aici se poate observa \u0219i un efect negativ semnificativ asupra s\u0103n\u0103t\u0103\u021bii cardiovasculare \u0219i a s\u0103n\u0103t\u0103\u021bii mintale.<span style=\"color: #ff6600\"> [33]&nbsp;<\/span><\/li>\n\n\n\n<li><strong>Regenerare afectat\u0103.<\/strong> \u00cen mod nesurprinz\u0103tor, din cauza lipsei de energie \u0219i a unui mediu hormonal nefavorabil, este afectat\u0103 regenerarea.<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1124x751.jpg\" alt=\"Aportul redus de energie reduce performan\u021ba sportiv\u0103 \u0219i dezvoltarea masei musculare\" class=\"wp-image-237848\" style=\"width:843px;height:563px\" title=\"Aportul redus de energie reduce performan\u021ba sportiv\u0103 \u0219i dezvoltarea masei musculare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-2048x1368.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=\"Nu_exista_greutatea_sau_corpul_perfect_cu_totii_suntem_originali\"><\/span>Nu exist\u0103 greutatea sau corpul perfect, cu to\u021bii suntem originali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenc\u0103 mai crede\u021bi c\u0103 merit\u0103 s\u0103 alerga\u021bi dup\u0103 silueta perfect\u0103 prin diete \u0219i exerci\u021bii exagerate? <strong>Perfec\u021biunea \u00eenseamn\u0103 ceva diferit pentru toat\u0103 lumea<\/strong>. Cu to\u021bii suntem diferi\u021bi \u00eentr-un fel, deoarece suntem diferi\u021bi prin \u00een\u0103l\u021bime, structura scheletului osos, lungimea picioarelor, a bra\u021belor sau forma posteriorului. O modalitate mult mai bun\u0103 este s\u0103 v\u0103 respecta\u021bi, s\u0103 v\u0103 trata\u021bi corpul cu respect, s\u0103 \u00eencerca\u021bi <strong>s\u0103 deveni\u021bi cea mai bun\u0103 versiune a voastr\u0103<\/strong> \u0219i s\u0103 v\u0103 deplasa\u021bi cu cel pu\u021bin un milimetru \u00een fiecare zi spre obiectivul vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este ridicol s\u0103 fugi\u021bi dup\u0103 cel mai mic num\u0103r de pe c\u00e2ntar, deoarece greutatea nu spune \u00eentregul adev\u0103r. Dac\u0103 dori\u021bi s\u0103 \u0219ti\u021bi de ce, consulta\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-cantarul-va-arata-un-numar-mai-mare-si-nu-este-vorba-de-grasime\/\" target=\"_blank\" aria-label=\"De ce c\u00e2ntarul v\u0103 arat\u0103 un num\u0103r mai mare \u0219i nu este vorba de gr\u0103sime? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce c\u00e2ntarul v\u0103 arat\u0103 un num\u0103r mai mare \u0219i nu este vorba de gr\u0103sime?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O strategie mult mai bun\u0103 pentru a v\u0103 ajuta s\u0103 fi\u021bi mai mul\u021bumi\u021bi de voi \u00een\u0219iv\u0103 este de a <strong>\u00eenv\u0103\u021ba obiceiuri mai s\u0103n\u0103toase<\/strong> pe care le pute\u021bi \u00eembun\u0103t\u0103\u021bi sau regla \u00een fiecare zi \u00een func\u021bie de obiectivele voastre. Dac\u0103 v\u0103 intereseaz\u0103 acest subiect, consulta\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-si-cand-sa-mancati-sanatos-pentru-a-pierde-in-greutate-fara-dieta\/\" target=\"_blank\" aria-label=\"Cum \u0219i c\u00e2nd s\u0103 m\u0103n\u00e2nca\u021bi s\u0103n\u0103tos pentru a pierde \u00een greutate f\u0103r\u0103 diet\u0103? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum \u0219i c\u00e2nd s\u0103 m\u0103n\u00e2nca\u021bi s\u0103n\u0103tos pentru a pierde \u00een greutate f\u0103r\u0103 diet\u0103?<\/a><\/strong><\/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=\"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>Dac\u0103 vre\u021bi s\u0103 v\u0103 scurta\u021bi c\u0103l\u0103toria c\u0103tre silueta de vis m\u00e2nc\u00e2nd <strong>salat\u0103 cu salat\u0103 de trei ori pe zi<\/strong> \u0219i dedic\u00e2ndu-v\u0103 <strong>c\u00e2teva ore \u00een fiecare zi sportului<\/strong>, \u00een mod paradoxal, <strong>ve\u021bi prelungi procesul<\/strong> \u0219i ve\u021bi cauza o serie de <strong>probleme de s\u0103n\u0103tate<\/strong>. Pute\u021bi, astfel, s\u0103 experimenta\u021bi fenomenul unui \u201emetabolism lent\u201d, schimb\u0103ri ale dispozi\u021biei, oboseal\u0103, senza\u021bia constant\u0103 de foame, o imunitate sc\u0103zut\u0103 \u0219i performan\u021be sportive afectate. Pe termen lung, poate exista \u00een special <strong>un risc crescut de fracturi \u0219i probleme menstruale la femei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu este mai bine <strong>s\u0103 m\u00e2nca\u021bi mai mult, s\u0103 face\u021bi sport regulat \u0219i s\u0103 acorda\u021bi suficient timp \u00eentregului proces?<\/strong> \u00centr-adev\u0103r, ve\u021bi a\u0219tepta un timp pentru rezultate, dar acestea vor fi durabile pe termen lung \u0219i, mai presus de toate, nu v\u0103 ve\u021bi confrunta cu fenomenul disponibilit\u0103\u021bii sc\u0103zute a energiei sau cu vreo problem\u0103 de s\u0103n\u0103tate rezultat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi \u00eent\u00e2mpinat vreodat\u0103 o problem\u0103 de s\u0103n\u0103tate din cauza aportului insuficient de energie? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een comentarii experien\u021ba, sfaturile \u0219i ideile voastre cu privire la pierderea \u00een greutate cu succes. Dac\u0103 v-a pl\u0103cut articolul, sus\u021bine\u021bi-l printr-un share, a\u0219a \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 afle c\u0103 o alimenta\u021bie bazat\u0103 pe c\u00e2teva buc\u0103\u021bi de legume pe zi nu este calea spre sl\u0103bire.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\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>\u00cencercarea de a ar\u0103ta bine sau dorin\u021ba de a avea un corp tonifiat cu o cantitate minim\u0103 de gr\u0103sime corporal\u0103 este unul dintre cele mai frecvente motive pentru care oamenii \u00eencep s\u0103 fac\u0103 mi\u0219care \u0219i s\u0103 m\u0103n\u00e2nce mai pu\u021bin. Descoperi\u021bi ce efecte are un aport sc\u0103zut de energie \u00een organismul vostru. <\/p>\n","protected":false},"author":65,"featured_media":237578,"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":[6530,7604,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252747","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-pierdere-in-greutate","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>Ce se \u00eent\u00e2mpl\u0103 cu organismul vostru dac\u0103 nu m\u00e2nca\u021bi suficient? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce se \u00eent\u00e2mpl\u0103 cu organismul dac\u0103 m\u00e2nca\u021bi prea pu\u021bin? 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