{"id":254869,"date":"2019-09-14T08:16:00","date_gmt":"2019-09-14T06:16:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=254869"},"modified":"2023-09-05T20:39:08","modified_gmt":"2023-09-05T18:39:08","slug":"cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/","title":{"rendered":"Cheat meal, ce este \u0219i cum func\u021bioneaz\u0103 aceast\u0103 \u201dtri\u0219are\u201d \u00een alimenta\u021bia sportivilor"},"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\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/#Ce_este_cheat_day-ul_si_cheat_meal-ul\" title=\"Ce este cheat day-ul \u0219i cheat meal-ul?\">Ce este cheat day-ul \u0219i cheat meal-ul?<\/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\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/#Pentru_cine_este_potrivit_cheat_meal-ul\" title=\"Pentru cine este potrivit cheat meal-ul?\">Pentru cine este potrivit cheat meal-ul?<\/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\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/#Cheat_meal_sau_cheat_day\" title=\"Cheat meal sau cheat day?\">Cheat meal sau cheat day?<\/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\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/#Regula_9010\" title=\"Regula 90\/10\">Regula 90\/10<\/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\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/#Avantajele_cheat_meal-ului\" title=\"Avantajele cheat meal-ului\">Avantajele cheat meal-ului<\/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\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/#Iata_cateva_sfaturi_despre_ce_trebuie_sa_faceti_in_timpul_cheat_meal-ului\" title=\"Iat\u0103 c\u00e2teva sfaturi despre ce trebuie s\u0103 face\u021bi \u00een timpul cheat meal-ului\">Iat\u0103 c\u00e2teva sfaturi despre ce trebuie s\u0103 face\u021bi \u00een timpul cheat meal-ului<\/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\/cheat-meal-ce-este-si-cum-functioneaza-aceasta-trisare-in-alimentatia-sportivilor\/#Alegeti_mancare_de_buna_calitate\" title=\"Alege\u021bi m\u00e2ncare de bun\u0103 calitate\">Alege\u021bi m\u00e2ncare de bun\u0103 calitate<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Respectarea noilor obiceiuri \u0219i renun\u021barea la alimentele preferate este o provocare uria\u0219\u0103 pentru mul\u021bi. Dar nu trebuie <\/span><strong>s\u0103 le elimina\u021bi din meniul vostru pentru totdeauna<\/strong><span style=\"font-weight: 400;\">. Introducerea <\/span><strong>cheat meal-ului sau chiar cheat day-ului<\/strong><span style=\"font-weight: 400;\">&nbsp;\u00een planul alimentar este o practic\u0103 foarte popular\u0103 printre entuzia\u0219tii fitnessului. A\u0219adar, haide\u021bi s\u0103 vedem ce este <\/span><strong>cheat meal-ul \u0219i cheat day-ul&nbsp;<\/strong><span style=\"font-weight: 400;\">\u0219i cum v\u0103 pute\u021bi folosi de acest tip de diet\u0103 pentru<\/span><strong> s\u0103n\u0103tatea voastr\u0103 \u0219i atingerea obiectivelor de fitness.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1126076586.jpg\" alt=\"Cheat meal, ce este \u0219i cum func\u021bioneaz\u0103 aceast\u0103 \u201dtri\u0219are\u201d \u00een alimenta\u021bia sportivilor\" width=\"843\" height=\"647\" title=\"Cheat meal, ce este \u0219i cum func\u021bioneaz\u0103 aceast\u0103 \u201dtri\u0219are\u201d \u00een alimenta\u021bia sportivilor\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_cheat_day-ul_si_cheat_meal-ul\"><\/span>Ce este cheat day-ul \u0219i cheat meal-ul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Este aproape imposibil s\u0103 respecta\u021bi tot timpul o alimenta\u021bie 100% s\u0103n\u0103toas\u0103. Tenta\u021bia de a m\u00e2nca ceva \u00een afara dietei prescrise surprinde aproape pe oricine. Dar dac\u0103 a\u021bi reveni din nou pe calea consumului unor <\/span><strong>alimente calorice nes\u0103n\u0103toase<\/strong><span style=\"font-weight: 400;\">, obiectivele voastre de fitness pot deveni rapid de domeniul trecutului. Prin urmare, mul\u021bi exper\u021bi <\/span><strong>recomand\u0103<\/strong><span style=\"font-weight: 400;\"> s\u0103 nu evita\u021bi de tot tenta\u021biile alimentare, dar s\u0103 introduce\u021bi \u00een planul alimentar <\/span><strong>cheat meal-ul sau cheat day-ul.<\/strong> <span style=\"font-weight: 400; color: #ff6600;\">[1] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu exist\u0103 nicio defini\u021bie oficial\u0103<\/strong><span style=\"font-weight: 400;\"> despre tri\u0219are \u00een diet\u0103, \u00eens\u0103 cheat day-ul are o <\/span><strong>semnifica\u021bie<\/strong><span style=\"font-weight: 400;\">&nbsp;aparte \u00een lumea fitnessului. Se poate numi \u0219i o supraalimentare excesiv\u0103 <\/span><strong>planificat\u0103 pe o perioad\u0103 scurt\u0103 de timp.<\/strong><span style=\"font-weight: 400;\"> \u00cen general se concentreaz\u0103 pe aportul unor macronutrien\u021bi specifici care dep\u0103\u0219esc cantitatea actual\u0103 de calorii. Cheat meal-ul este o mas\u0103 exagerat\u0103, care \u00een mod normal nu ar fi inclus\u0103 \u00een dieta voastr\u0103.&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #666666;\"><span style=\"font-weight: 400;\">Prin urmare, ziua \u00een care v\u0103 permite\u021bi s\u0103 v\u0103 satisface\u021bi poftele poate fi numit\u0103 simplu ca o zi \u00een care nu v\u0103 num\u0103ra\u021bi <\/span><strong>caloriile<\/strong><span style=\"font-weight: 400;\"> \u0219i consuma\u021bi alimentele pe care nu le-a\u021bi consuma <\/span><strong>\u00een mod normal, cheat meals.<\/strong><span style=\"font-weight: 400;\"> \u00cen func\u021bie de dependen\u021ba voastr\u0103, \u00een perioada acestor zile a\u021bi putea m\u00e2nca alimente <\/span><strong>bogate \u00een calorii<\/strong><span style=\"font-weight: 400;\">, care nu sunt permise altfel \u00een planul alimentar s\u0103n\u0103tos cum ar fi, <\/span><strong>hamburgerul, pizza, dulciurile<\/strong><span style=\"font-weight: 400;\"> &#8211; practic absolut tot ce v\u0103 dori\u021bi. Cheat meal-ul se concentreaz\u0103 mai degrab\u0103 pe <\/span><strong>cantitate<\/strong><span style=\"font-weight: 400;\"> dec\u00e2t pe calitate. <\/span><\/span><span style=\"font-weight: 400;\">[4] [6]&nbsp;&nbsp;<\/span><span style=\"font-weight: 400;\">&nbsp;<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-640211994.jpg\" alt=\"Ce este cheat meal-ul \u0219i cheat day-ul?\" width=\"843\" height=\"562\" title=\"Cheat meal-ul ajut\u0103 la reglarea hormonilor apetitului\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pentru_cine_este_potrivit_cheat_meal-ul\"><\/span>Pentru cine este potrivit cheat meal-ul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"font-weight: 400;\">\u00cen general se spune c\u0103 cheat meal-ul are sens pentru cei ce respect\u0103 cu stricte\u021be planul alimentar \u0219i se antreneaz\u0103 din greu la sala de fitness. A\u0219a c\u0103 fac o mic\u0103 pauz\u0103 \u00eenainte de a reveni la meniul s\u0103n\u0103tos. <span style=\"color: #ff6600;\">[9]<\/span> De aceea, este foarte popular \u00een r\u00e2ndul sportivilor \u0219i entuzia\u0219tilor fitness. Chiar \u0219i \u00eensu\u0219i <span style=\"color: #666666;\">The Rock <\/span>respect\u0103 aceast\u0103 regul\u0103 \u0219i pe re\u021belele de socializare \u00eemp\u0103rt\u0103\u0219e\u0219te m\u00e2nc\u0103rurile sale interzise. \u00cen general este vorba de cl\u0103tite, pr\u0103jituri dulci sau hamburgeri.&nbsp;<span style=\"color: #ff6600;\">[5] [13] [14] <\/span><\/span><span style=\"color: #ff6600;\"> &nbsp;<\/span> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Cheat meal-ul are un impact mare \u0219i \u00een cazul trat\u0103rii bolilor asociate cu <\/span><strong>supraalimentarea.<\/strong> <strong>Tulbur\u0103rile de comportament alimentar (BED)<\/strong><span style=\"font-weight: 400;\">&nbsp;&#8211; o afec\u021biune care poate pune via\u021ba \u00een pericol, dar este tratabil\u0103 \u0219i este caracterizat\u0103 prin m\u00e2ncatul compulsiv \u0219i <\/span><strong>consumul excesiv de alimente.<\/strong><span style=\"font-weight: 400;\"> Ulterior, persoanele care sufer\u0103 de aceast\u0103 tulburare dezvolt\u0103 <\/span><strong>probleme psihice<\/strong><span style=\"font-weight: 400;\"> precum sentimente de ru\u0219ine, fric\u0103 sau vinov\u0103\u021bie.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Unul dintre tratamentele pentru tulbur\u0103ri alimentare este \u00eenceperea <\/span><strong>unei diete alimentare stricte.<\/strong><span style=\"font-weight: 400;\"> \u00cen asemenea cazuri, <\/span><strong>cheat meal-ul<\/strong><span style=\"font-weight: 400;\"> este folosit pentru ca persoanele s\u0103 poat\u0103 lupta <\/span><strong>mai u\u0219or<\/strong><span style=\"font-weight: 400;\"> cu aceast\u0103 afec\u021biune. Introducerea <\/span><strong>alimentelor interzise<\/strong><span style=\"font-weight: 400;\"> duce la <\/span><strong>reducerea tulbur\u0103rii<\/strong><span style=\"font-weight: 400;\"> comportamentului alimentar la persoanele care au tendin\u021ba de a fi dependente de unele alimente sau incapacitatea de a-\u0219i controla obiceiurile alimentare.<\/span><span style=\"font-weight: 400; color: #ff6600;\">&nbsp;[19] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cheat_meal_sau_cheat_day\"><\/span>Cheat meal sau cheat day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">De multe ori apare \u00eentrebarea, dac\u0103 e bine s\u0103 tri\u0219a\u021bi <\/span><strong>doar cu o mas\u0103 pe zi<\/strong><span style=\"font-weight: 400;\"> sau alege\u021bi a\u0219a numitul<\/span><strong> \u201dcheat day\u201d. <\/strong><span style=\"font-weight: 400;\">Asta \u00eenseamn\u0103 c\u0103 o zi pe s\u0103pt\u0103m\u00e2n\u0103 pute\u021bi m\u00e2nca orice dori\u021bi. Dar oare este corect s\u0103 abandona\u021bi planul vostru de alimenta\u021bie pe o <\/span><strong>perioad\u0103 at\u00e2t de mare?&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Totul \u021bine de <\/span><strong>motiva\u021bie<\/strong><span style=\"font-weight: 400;\">. Rolul principal al m\u00e2nc\u0103rurilor interzise este de a influen\u021ba \u00een mod pozitiv psihicul omului. Uneori este foarte dificil s\u0103 respecta\u021bi o <\/span><strong>diet\u0103 strict\u0103<\/strong><span style=\"font-weight: 400;\">, iar perspectiva c\u0103, de exemplu, duminica pute\u021bi profita de un cheat meal, poate fi o <\/span><strong>motiva\u021bie<\/strong><span style=\"font-weight: 400;\"> excelent\u0103. Prin consumul <\/span><strong>alimentelor bogate caloric<\/strong><span style=\"font-weight: 400;\"> \u00een timpul unei zile \u00eentregi, poate distruge efortul vostru de p\u00e2n\u0103 atunci. Dup\u0103 un cheat day va fi foarte greu s\u0103 reveni\u021bi la <\/span><strong>dieta prescris\u0103.<\/strong> <span style=\"font-weight: 400; color: #ff6600;\">[4] [2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">\u00cencerca\u021bi s\u0103 introduce\u021bi \u00een meniul vostru doar un cheat meal, de exemplu miercuri pute\u021bi servi la pr\u00e2nz o pizza, iar duminic\u0103 la micul dejun cl\u0103tite, iar astfel motiva\u021bia voastr\u0103 se \u00eentinde pe mai multe zile, iar poftele voastre vor fi <\/span><strong>satisf\u0103cute.<\/strong><span style=\"font-weight: 400;\"> Cheat meal-ul este despre compromis. Majoritatea oamenilor se g\u00e2ndesc<\/span><strong> \u201dvreau totul sau nimic\u201d.<\/strong><span style=\"font-weight: 400;\"> Prin urmare, stabilirea unei limite \u00eentre <\/span><strong>excese \u0219i un cheat meal<\/strong><span style=\"font-weight: 400;\"> poate fi foarte dificil\u0103. <\/span><span style=\"font-weight: 400;\"><span style=\"color: #ff6600;\">[3]<\/span> <\/span><span style=\"font-weight: 400;\">&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/95323FAA-002D-4620-9F72-C2C663DF2200.jpg\" alt=\"Este mai bun cheat meal-ul sau cheat day-ul?\" width=\"843\" height=\"653\" title=\"Este mai bun cheat meal-ul sau cheat day-ul?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Regula_9010\"><\/span>Regula 90\/10<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">A\u021bi auzit de aceast\u0103 regul\u0103? Practic \u00eenseamn\u0103 c\u0103 <\/span><strong>90% din timp<\/strong><span style=\"font-weight: 400;\"> ar trebui s\u0103 m\u00e2nca\u021bi \u00een conformitate cu planul vostru alimentar <\/span><strong>\u0219i 10% din timp<\/strong><span style=\"font-weight: 400;\"> v\u0103 pute\u021bi bucura de orice ispit\u0103. Prin acest mod de tri\u0219are nu ve\u021bi <\/span><strong>distruge<\/strong> <strong>obiectivele voastre de fitness<\/strong><span style=\"font-weight: 400;\">. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[13] [14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Primul lucru pe care trebuie s\u0103 \u00eel \u00een\u021belege\u021bi \u00een aceast\u0103 regul\u0103 este c\u0103 vorbim de o singur\u0103 mas\u0103 de cheat, nu de cheat day. De exemplu, dac\u0103 vre\u021bi s\u0103 respecta\u021bi programul alimentar care implic\u0103 consumul a <\/span><strong>cinci<\/strong><span style=\"font-weight: 400;\"> mese mai mici pe parcursul unei zile, atunci ve\u021bi consuma <\/span><strong>35 de mese \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103<\/strong><span style=\"font-weight: 400;\">. Dac\u0103 respecta\u021bi regula 90\/10, pute\u021bi include p\u00e2n\u0103 la <\/span><strong>4-5 mese cheat pe s\u0103pt\u0103m\u00e2n\u0103<\/strong><span style=\"font-weight: 400;\">.<\/span><span style=\"color: #ff6600;\"><span style=\"font-weight: 400;\"> [5] [13] [14] <\/span><span style=\"font-weight: 400;\">&nbsp;&nbsp;&nbsp;&nbsp;<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_6_.jpg\" alt=\"Ce \u00eenseamn\u0103 regula 90\/10 \u00een timpul cheat day?\" width=\"843\" height=\"562\" title=\"Ce \u00eenseamn\u0103 regula 90\/10 \u00een timpul cheat day?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Avantajele_cheat_meal-ului\"><\/span>Avantajele cheat meal-ului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Exist\u0103 un mare semn de \u00eentrebare cu privire la beneficiile meselor de tip cheat. Unii sus\u021bin c\u0103 asemenea mese nu ar trebui incluse niciodat\u0103 \u00een meniu, deoarece este vorba de aportul de calorii \u201dproaste\u201d. Al\u021bii \u00eens\u0103 sus\u021bin c\u0103 tri\u0219area <\/span><strong>ocazional\u0103<\/strong><span style=\"font-weight: 400;\"> \u0219i mai ales<\/span><strong> bine planificat\u0103<\/strong><span style=\"font-weight: 400;\"> poate aduce mai multe beneficii. Care sunt motivele pentru care ar trebui s\u0103 include\u021bi masa de tip cheat \u00een meniul vostru? &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Regleaz\u0103 hormonii apetitului<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Cei doi hormoni &#8211; <\/span><strong>grelina \u0219i leptina<\/strong><span style=\"font-weight: 400;\"> &#8211; joac\u0103 un rol imens \u00een <\/span><strong>controlul apetitului nostru<\/strong><span style=\"font-weight: 400;\">. <\/span><strong>Leptina<\/strong><span style=\"font-weight: 400;\"> este cunoscut\u0103 ca hormonul care <\/span><strong>reduce senza\u021bia apetitului<\/strong><span style=\"font-weight: 400;\"> \u00een timp ce <\/span><strong>grelina stimuleaz\u0103 foamea.<\/strong> <span style=\"font-weight: 400; color: #ff6600;\">[10] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Cercet\u0103rile au ar\u0103tat modific\u0103ri semnificative ale nivelului de leptin\u0103 \u0219i grelin\u0103 \u00eentr-un interval de <\/span><strong>24 p\u00e2n\u0103 la 72 de ore<\/strong><span style=\"font-weight: 400;\"> de la respectarea unei diete s\u0103n\u0103toase. C\u00e2nd \u021bine\u021bi o diet\u0103 cu con\u021binut sc\u0103zut de calorii se poate ajunge la <\/span><strong>sc\u0103derea<\/strong><span style=\"font-weight: 400;\"> nivelului de leptin\u0103 \u0219i <\/span><strong>cre\u0219terea<\/strong><span style=\"font-weight: 400;\"> nivelului de grelin\u0103. Dup\u0103 ce m\u00e2nca\u021bi o por\u021bie mic\u0103 de m\u00e2ncare s\u0103n\u0103toas\u0103, <\/span><strong>apetitul vostru va cre\u0219te<\/strong><span style=\"font-weight: 400;\">, iar sentimentul de sa\u021bietate nu va fi satisf\u0103cut. <\/span><span style=\"font-weight: 400; 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><strong>Prin cre\u0219terea temporar\u0103 a aportului<\/strong><span style=\"font-weight: 400;\"> de calorii &#8211; prin cheat meal pute\u021bi regla nivelul acestor hormoni, ceea ce duce la <\/span><strong>men\u021binerea apetitului sub control.<\/strong><span style=\"font-weight: 400;\"> Un studiu a ar\u0103tat c\u0103 <\/span><strong>produc\u021bia de leptin\u0103<\/strong><span style=\"font-weight: 400;\"> poate cre\u0219te cu aproape <\/span><strong>30%<\/strong><span style=\"font-weight: 400;\">&nbsp;la 24 de ore dup\u0103 consumarea unei mese bogate \u00een carbohidra\u021bi, adic\u0103 cheat meal. Prin introducerea unor asemenea mese \u00een meniul vostru pute\u021bi <\/span><strong>reduce apetitul<\/strong><span style=\"font-weight: 400;\"> \u0219i astfel \u021bine\u021bi sub control senza\u021bia de satisfac\u021bie de pe urma m\u00e2nc\u0103rii. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[10] <\/span><span style=\"font-weight: 400;\"><span style=\"color: #ff6600;\">&nbsp;&nbsp;&nbsp;<\/span>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492321666.jpg\" alt=\"Cheat meal-ul ajut\u0103 la reglarea hormonilor apetitului\" width=\"843\" height=\"562\" title=\"Cheat meal-ul ajut\u0103 la reglarea hormonilor apetitului\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Cre\u0219te produc\u021bia hormonilor tiroidieni<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Atunci c\u00e2nd v\u0103 afla\u021bi \u00eentr-un <\/span><strong>deficit caloric<\/strong><span style=\"font-weight: 400;\">, organismul vostru produce mai pu\u021bini hormoni <\/span><strong>T3 \u0219i T4.<\/strong><span style=\"font-weight: 400;\"> Ace\u0219tia sunt deriva\u021bi ioda\u021bi de aminoacizi care regleaz\u0103 expresia genelor \u00een organism prin mecanisme similare ca \u0219i hormonii steroizi. Sunt esen\u021biali pentru<\/span><strong> buna func\u021bionare a tiroidei.<\/strong><span style=\"font-weight: 400;\"> Tocmai cheat meal-ul este folosit pentru <\/span><strong>cre\u0219terea<\/strong><span style=\"font-weight: 400;\"> par\u021bial\u0103 a acestor hormoni. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Nu influen\u021beaz\u0103 sl\u0103bitul&nbsp;<\/h3>\n\n\n\n<p>O diet\u0103 bogat\u0103 \u00een calorii \u0219i sl\u0103bitul pur \u0219i simplu nu merg m\u00e2n\u0103 \u00een m\u00e2n\u0103. Consumul ocazional a unei mese cheat meal poate <strong>sabota<\/strong> efortul de a <strong>pierde din greutatea corporal\u0103<\/strong>. \u00centr-un studiu, cercet\u0103torii au \u00eemp\u0103r\u021bit 36 de participan\u021bi \u00een dou\u0103 grupuri. Cei din primul grup <strong>au avut voie<\/strong> s\u0103 consume un <strong>cheat meal,<\/strong> iar cei din al doilea grup nu. Cei care au avut parte de cheat meal au men\u021bionat c\u0103 au fost mai capabili s\u0103 \u00ee\u0219i <strong>men\u021bin\u0103 motiva\u021bia \u0219i autocontrolul<\/strong> \u00een timpul mesei dec\u00e2t cei care au avut \u00een fiecare zi o diet\u0103 strict\u0103.&nbsp;Surprinz\u0103tor, persoanele din ambele grupuri au pierdut aproape <strong>acela\u0219i&nbsp;<\/strong>num\u0103r de kilograme.&nbsp;<span style=\"color: #ff6600;\">[21] &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Este potrivit pentru sportivi<\/h3>\n\n\n\n<p>\u00cen timpul exerci\u021biilor, polizaharidul<strong> glicogen,<\/strong> care se g\u0103se\u0219te \u00een ficat \u0219i mu\u0219chi, este eliminat din organism. Acesta este important pentru <strong>controlul nivelului de zah\u0103r din s\u00e2nge<\/strong> \u0219i ofer\u0103 mu\u0219chilor <strong>energia<\/strong> necesar\u0103. Cel mai simplu mod de a epuiza glicogenul este prin exerci\u021bii fizice.&nbsp;Pentru a maximiza nivelul de glicogen din mu\u0219chii vo\u0219tri, trebuie s\u0103 consuma\u021bi <strong>carbohidra\u021bi<\/strong>. <span style=\"color: #ff6600;\">[7]<\/span> De multe ori cei mai mul\u021bi carbohidra\u021bi se g\u0103sesc tocmai \u00een cheat meal, ca de exemplu, hamburgeri sau pizza. Prin consumul carbohidra\u021bilor pute\u021bi restabili nivelul glicogenului \u00een organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, exerci\u021biile fizice sunt un bun motivator \u00een diet\u0103, deoarece cresc <strong>endorfine<\/strong> care promoveaz\u0103 un sentiment de bun\u0103stare. Atunci c\u00e2nd atinge\u021bu un obiectiv de fitness, v\u0103 pute\u021bi <strong>recompensa cu un cheat meal.<\/strong>&nbsp;Aceste stimulente v\u0103 pot sc\u0103pa de senza\u021bia de foame \u0219i v\u0103 permit s\u0103 ave\u021bi o rela\u021bie mai pozitiv\u0103 cu sl\u0103bitul. <span style=\"color: #ff6600;\">[21]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_24_.jpg\" alt=\"Cheat meal-ul este potrivit pentru sportivi?\" width=\"843\" height=\"562\" title=\"Cheat meal-ul este potrivit pentru sportivi?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Iata_cateva_sfaturi_despre_ce_trebuie_sa_faceti_in_timpul_cheat_meal-ului\"><\/span>Iat\u0103 c\u00e2teva sfaturi despre ce trebuie s\u0103 face\u021bi \u00een timpul cheat meal-ului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>M\u00e2nca\u021bi p\u00e2n\u0103 c\u00e2nd sim\u021bi\u021bi c\u0103 sunte\u021bi s\u0103tuli, dar nu prea plini.<\/li><li>Dac\u0103 v\u0103 este foame imediat dup\u0103 mas\u0103, a\u0219tepta\u021bi 20 de minute.&nbsp;<\/li><li>Ave\u021bi grij\u0103 s\u0103 fi\u021bi bine hidrata\u021bi.<\/li><li>Nu a\u0219tepta\u021bi s\u0103 v\u0103 fie prea foame.<\/li><li>\u00cemp\u0103r\u021bi\u021bi cu un prieten masa voastr\u0103 preferat\u0103 de cheat meal.<\/li><li>M\u00e2nca\u021bi la mas\u0103 \u00een lini\u0219te. Nu m\u00e2nca\u021bi pe fug\u0103.<\/li><li>Nu permite\u021bi ca o mas\u0103 cheat meal s\u0103 devin\u0103 cheat day.<\/li><li>Nu v\u0103 stresa\u021bi \u0219i bucura\u021bi-v\u0103 de cheat meal.&nbsp;Activitatea fizic\u0103 poate arde rapid excesul de calorii.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Scopul vostru este s\u0103 sc\u0103pa\u021bi de alimentele nes\u0103n\u0103toase, dar totu\u0219i ave\u021bi nevoie de un aport suficient de gr\u0103simi, proteine \u0219i carbohidra\u021bi. Acestea se g\u0103sesc \u00een mare parte \u00een cheat meal. A\u0219adar, g\u00e2ndi\u021bi-v\u0103 la aceast\u0103 tri\u0219are ca \u0219i cum a\u021bi consuma <strong>proteine, carbohidra\u021bi \u0219i gr\u0103simi \u201drele\u201d.<\/strong> Cu toate acestea, este vorba de nutrien\u021bii f\u0103r\u0103 de care organismul nostru<strong> nu poate<\/strong> func\u021biona.&nbsp;<span style=\"color: #ff6600;\">[16] &nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg\" alt=\"Sfaturi pentru cheat meal\" class=\"wp-image-192511\" width=\"843\" height=\"527\" title=\"Sfaturi pentru cheat meal\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1536x961.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-2048x1281.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Alegeti_mancare_de_buna_calitate\"><\/span>Alege\u021bi m\u00e2ncare de bun\u0103 calitate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu toate acestea, nici cheat meal-ul nu ar trebui s\u0103 fie o bomb\u0103 supercaloric\u0103. Dac\u0103 totu\u0219i v-a\u021bi decis s\u0103 mai tri\u0219a\u021bi, \u00eencerca\u021bi s\u0103 alege\u021bi varianta mai s\u0103n\u0103toas\u0103. V\u0103 este poft\u0103 de hamburger? Alege\u021bi un hamburger care s\u0103 con\u021bin\u0103 <strong>carne de vit\u0103<\/strong> <strong>crescut\u0103 natural 100% f\u0103r\u0103 hormoni<\/strong>. Vre\u021bi o pizza? Preg\u0103ti\u021bi aluatul acas\u0103 \u0219i astfel ve\u021bi \u0219ti ce ingrediente con\u021bine. V\u0103 plac dulciurile \u0219i <strong>nu<\/strong> <strong>pute\u021bi renun\u021ba<\/strong> la ele? Atunci c\u00e2nd preg\u0103ti\u021bi dulciurile acas\u0103, folosi\u021bi<strong> f\u0103in\u0103 spelta sau nuc\u0103 de cocos<\/strong> \u00een loc de f\u0103in\u0103 alb\u0103. \u00cen locul zah\u0103rului alb folosi\u021bi <a title=\"Xylitol GymBeam\" href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">xilitol<\/a> sau <a title=\"Sirop de agave GymBeam\" href=\"https:\/\/gymbeam.ro\/sirop-de-agave-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sirop agave<\/a>. <span style=\"color: #ff6600;\">[15] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Fotografija_iz_Igor_3_.jpg\" alt=\"Ce tip de m\u00e2ncare este potrivit\u0103 pentru cheat meal?\" width=\"843\" height=\"562\" title=\"Ce tip de m\u00e2ncare este potrivit\u0103 pentru cheat meal?\"\/><\/figure><\/div>\n\n\n\n<p>Sper\u0103m c\u0103 din articolul nostru<strong> a\u021bi aflat<\/strong> toate informa\u021biile necesare despre <strong>cheat meal.<\/strong> \u0218i voi include\u021bi <strong>\u00een dieta voastr\u0103 cheat meal-ul<\/strong>? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne r\u0103spunsurile voastre \u00een sec\u021biunea comentarii. \u00cen cazul \u00een care v-a pl\u0103cut articolul nostru, nu uita\u021bi s\u0103 \u00eel <strong>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\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\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\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Poate ajuta cheat meal-ul la sl\u0103bit sau la cre\u0219terea masei musculare? Este cheat day o solu\u021bie? Afla\u021bi care sunt avantajele meselor \u0219i alimentelor interzise.\u00a0\u00a0<\/p>\n","protected":false},"author":25,"featured_media":79797,"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":[95],"tags":[6686,6482,7358,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-254869","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-calorii","9":"tag-dieta-ro","10":"tag-nutritie","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cheat meal, ce este \u0219i cum func\u021bioneaz\u0103 aceast\u0103 \u201dtri\u0219are\u201d \u00een alimenta\u021bia sportivilor - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Poate ajuta cheat meal-ul la sl\u0103bit sau la cre\u0219terea masei musculare? 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