{"id":255375,"date":"2020-09-16T09:28:00","date_gmt":"2020-09-16T07:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=255375"},"modified":"2024-05-28T12:05:31","modified_gmt":"2024-05-28T10:05:31","slug":"de-ce-va-cuprinde-o-stare-de-somnolenta-dupa-luarea-mesei-si-cum-sa-o-evitati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/de-ce-va-cuprinde-o-stare-de-somnolenta-dupa-luarea-mesei-si-cum-sa-o-evitati\/","title":{"rendered":"De ce v\u0103 cuprinde o stare de somnolen\u021b\u0103 dup\u0103 luarea mesei \u0219i cum s\u0103 o evita\u021bi?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-cuprinde-o-stare-de-somnolenta-dupa-luarea-mesei-si-cum-sa-o-evitati\/#Ce_provoaca_starea_de_somnolenta_dupa_masa_si_cum_sa_o_evitati\" title=\"Ce provoac\u0103 starea de somnolen\u021b\u0103 dup\u0103 mas\u0103 \u0219i cum s\u0103 o evita\u021bi?\">Ce provoac\u0103 starea de somnolen\u021b\u0103 dup\u0103 mas\u0103 \u0219i cum s\u0103 o evita\u021bi?<\/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\/de-ce-va-cuprinde-o-stare-de-somnolenta-dupa-luarea-mesei-si-cum-sa-o-evitati\/#Cum_sa_preveniti_senzatia_de_somnolenta_dupa_ce_ati_mancat\" title=\"Cum s\u0103 preveni\u021bi senza\u021bia de somnolen\u021b\u0103 dup\u0103 ce a\u021bi m\u00e2ncat\">Cum s\u0103 preveni\u021bi senza\u021bia de somnolen\u021b\u0103 dup\u0103 ce a\u021bi m\u00e2ncat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Dup\u0103 o&nbsp;<strong>mas\u0103 gustoas\u0103 \u0219i consistent\u0103<\/strong>&nbsp;sim\u021bi\u021bi nevoia s\u0103 dormi\u021bi?&nbsp;<strong>Oboseala \u0219i somnolen\u021b\u0103 dup\u0103 mas\u0103<\/strong>&nbsp;sunt o problem\u0103 comun\u0103. Starea poate fi cauzate de&nbsp;<strong>mai mul\u021bi factori<\/strong>, cum ar fi un anumit<strong>&nbsp;tip de m\u00e2ncare, m\u0103rimea por\u021biei<\/strong>&nbsp;sau&nbsp;<strong>orele la care se ia masa<\/strong>. Dac\u0103&nbsp;<strong>starea de mole\u0219eal\u0103&nbsp; dup\u0103 mas\u0103 v\u0103 limiteaz\u0103<\/strong>, exist\u0103&nbsp;<strong>mai multe solu\u021bii pentru a o evita<\/strong>. Prin urmare, privi\u021bi care sunt&nbsp;<strong>cele mai frecvente motive, pentru care m\u00e2ncarea provoac\u0103 oboseal\u0103 \u0219i cum s\u0103 reu\u0219i\u021bi s\u0103 evita\u021bi aceast\u0103 stare.<\/strong><\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg\" alt=\"De ce v\u0103 cuprinde o stare de somnolen\u021b\u0103 dup\u0103 luarea mesei \u0219i cum s\u0103 o evita\u021bi?\" class=\"wp-image-181650\" style=\"width:843px;height:562px\" title=\"De ce v\u0103 cuprinde o stare de somnolen\u021b\u0103 dup\u0103 luarea mesei \u0219i cum s\u0103 o evita\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_provoaca_starea_de_somnolenta_dupa_masa_si_cum_sa_o_evitati\"><\/span>Ce provoac\u0103 starea de somnolen\u021b\u0103 dup\u0103 mas\u0103 \u0219i cum s\u0103 o evita\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Primul \u0219i cel mai important motiv pentru&nbsp;<strong>apari\u021bia st\u0103rii de somnolen\u021b\u0103 \u0219i oboseal\u0103 dup\u0103 servirea mesei<\/strong>&nbsp;este&nbsp;<strong>tipul de alimente, pe care le con\u021bine meniul vostru.<\/strong>&nbsp;Totu\u0219i este o diferen\u021b\u0103 dac\u0103 meniul se bazeaz\u0103 pe<strong>&nbsp;alimenta\u021bie de calitate \u0219i echilibrat\u0103 nutri\u021bional<\/strong>&nbsp;sau con\u021bine&nbsp;<strong>ingrediente, care provoac\u0103 oboseal\u0103 \u0219i epuizare<\/strong>. Care sunt acestea?&nbsp;<span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">Alimente bogate \u00een proteine \u0219i carbohidra\u021bi<\/h3>\n\n\n\n<p><strong>Hormonii sunt responsabili<\/strong>&nbsp;de multe procese din corpul nostru. Nu face excep\u021bie senza\u021bia de oboseal\u0103, care este&nbsp;<strong>cauzat\u0103<\/strong>&nbsp;\u00een mare parte de<strong>&nbsp;hormonul serotonin\u0103.<\/strong>&nbsp;<strong>Se g\u0103se\u0219te<\/strong>&nbsp;\u00een principal,<strong>&nbsp;\u00een sistemul digestiv<\/strong>,&nbsp;<strong>trombocite<\/strong>&nbsp;\u0219i&nbsp;<strong>sistemul nervos central.<\/strong>&nbsp;Ac\u021bioneaz\u0103 ca un neurotransmi\u021b\u0103tor,&nbsp;<strong>ajut\u00e2nd astfel la transmiterea semnalelor nervoase<\/strong>. \u00cens\u0103, cel mai mare beneficiu al s\u0103u este c\u0103&nbsp;<strong>influen\u021beaz\u0103 procesul somnului \u0219i termoreglare<\/strong><strong>.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span>&nbsp;Alimentele&nbsp;<strong>bogate \u00een proteine<\/strong>&nbsp;influen\u021beaz\u0103&nbsp;<strong>produc\u021bia acestui hormon<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103, proteinele&nbsp;<strong>alc\u0103tuiesc aminoacidul triptofan<\/strong>, care&nbsp;<strong>promoveaz\u0103 produc\u021bia de serotonin\u0103<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/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=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg\" alt=\"Ce provoac\u0103 starea de somnolen\u021b\u0103 dup\u0103 mas\u0103?\" class=\"wp-image-181715\" style=\"width:843px;height:602px\" title=\"Ce provoac\u0103 starea de somnolen\u021b\u0103 dup\u0103 mas\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min.jpg 1838w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>S-a demonstrat c\u0103 alimentele<strong>&nbsp;bogate \u00een carbohidra\u021bi<\/strong>&nbsp;<strong>ajut\u0103 la absorb\u021bia triptofanului<\/strong>. \u00cens\u0103, este necesar s\u0103 se fac\u0103 distinc\u021bie \u00eentre&nbsp;<strong>carbohidra\u021bii simpli \u0219i cei complec\u0219i din alimente.<\/strong>&nbsp;Zaharurile simple \u0219i carbohidra\u021bii rafina\u021bi se&nbsp;<strong>descompun foarte repede \u00een organism \u00een glucoz\u0103,<\/strong>&nbsp;pe care organismul o folose\u0219te&nbsp;<strong>imediat ca surs\u0103 de energie<\/strong>. Prin urmare, nu este o&nbsp;<strong>surs\u0103 de energie de durat\u0103.<\/strong>&nbsp;Pe de alt\u0103 parte, carbohidra\u021bii complec\u0219i sunt o<strong>&nbsp;surs\u0103 excelent\u0103 de energie de lung\u0103 durat\u0103<\/strong>, ceea ce&nbsp;<strong>reduce<\/strong>&nbsp;eficient&nbsp;<strong>senza\u021bia de oboseal\u0103<\/strong><strong>.<\/strong><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[5]<\/span>&nbsp;<\/span>Prin urmare, lua\u021bi \u00een considerare&nbsp;<strong>\u00eenlocuirea carbohidra\u021bilor rafina\u021bi<\/strong>, cum ar fi p\u00e2inea alb\u0103, cu&nbsp;<strong>carbohidra\u021bi complec\u0219i cu un con\u021binut mai ridicat de fibre \u0219i un indice glicemic mai mic<\/strong>, ca de exemplu alimentele din cereale integrale.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6]&nbsp;<\/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=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg\" alt=\"Alimente bogate \u00een proteine \u200b\u200b\u0219i carbohidra\u021bi\" class=\"wp-image-181676\" style=\"width:843px;height:632px\" title=\"Alimente bogate \u00een proteine \u200b\u200b\u0219i carbohidra\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Aportul zilnic optim de calorii ar trebui&nbsp;<strong>s\u0103 fie format din carbohidra\u021bi 45-65%, gr\u0103simi 20-35% \u0219i proteine 10-35%<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span>&nbsp;Desigur, totul depinde de&nbsp;<strong>greutatea corporal\u0103, de sex sau de activitatea fizic\u0103 zilnic\u0103.<\/strong>&nbsp;\u00cen acela\u0219i timp, acesta este aportul optim dac\u0103 dori\u021bi&nbsp;<strong>s\u0103 v\u0103 men\u021bine\u021bi greutatea<\/strong>, atunci c\u00e2nd dori\u021bi pierde\u021bi sau c\u00e2\u0219tiga\u021bi \u00een greutate,<strong>&nbsp;acest raport ar fi diferit<\/strong>. Pentru un calcul mai exact al aportului zilnic de macronutrien\u021bi, \u00eencerca\u021bi&nbsp;<strong>s\u0103 c\u0103uta\u021bi tabele de calorii \u0219i calculatoare,<\/strong>&nbsp;care vor face un calcul personalizat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Privi\u021bi ce alimente con\u021bin triptofan, aminoacidul men\u021bionat anterior:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>somonul<\/li>\n\n\n\n<li>carnea de pas\u0103re<\/li>\n\n\n\n<li>ou\u0103le<\/li>\n\n\n\n<li>spanacul<\/li>\n\n\n\n<li>semin\u021bele<\/li>\n\n\n\n<li>lapte<\/li>\n\n\n\n<li>produsele din soia<\/li>\n\n\n\n<li>br\u00e2nza<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dac\u0103 dori\u021bi s\u0103 limita\u021bi aportul de carbohidra\u021bi simpli, ar trebui s\u0103 evita\u021bi aceste alimente:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>paste<\/li>\n\n\n\n<li>orez<\/li>\n\n\n\n<li>p\u00e2ine alb\u0103<\/li>\n\n\n\n<li>pr\u0103jituri, biscui\u021bi, gogo\u0219i \u0219i brio\u0219e<\/li>\n\n\n\n<li>porumb fiert<\/li>\n\n\n\n<li>lapte<\/li>\n\n\n\n<li>zah\u0103r \u0219i bomboane<\/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>Dimpotriv\u0103, dac\u0103 dori\u021bi s\u0103 v\u0103 \u00eembog\u0103\u021bi\u021bi meniul cu carbohidra\u021bi complec\u0219i, surse excelente sunt aceste alimente \u0219i super-alimente:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>produse din f\u0103in\u0103 integral\u0103<\/li>\n\n\n\n<li>leguminoase<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/hrisca\" target=\"_blank\" rel=\"noopener noreferrer\">hri\u0219c\u0103<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/quinoa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">quinoa<\/a><\/li>\n\n\n\n<li><a aria-label=\"orz (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-orz-verde-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orz<\/a><\/li>\n\n\n\n<li>ov\u0103z<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Alimente bogate \u00een gr\u0103simi<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg\" alt=\"Alimente bogate \u00een gr\u0103simi\" class=\"wp-image-254628\" title=\"Alimente bogate \u00een gr\u0103simi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-369x400.jpg 369w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1415x1536.jpg 1415w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1887x2048.jpg 1887w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Potrivit mai multor studii,&nbsp;<strong>consumul de alimente prea grase poate fi un stimulent pentru apari\u021bia oboselii<\/strong>&nbsp;dup\u0103 ce lua\u021bi masa. Unul dintre motivele, pentru care se \u00eent\u00e2mpl\u0103 astfel este forma de&nbsp;<strong>digestie a macronutrien\u021bilor individuali din sistemul digestiv<\/strong>. Stomacul este&nbsp;<strong>primul organ al tractului digestiv<\/strong>, care este implicat \u00een digestia alimentelor.&nbsp;<strong>Prelucreaz\u0103 mai \u00eent\u00e2i carbohidra\u021bii, apoi proteinele<\/strong>, iar&nbsp;<strong>gr\u0103simile sunt ultimele<\/strong>. Prin urmare, dac\u0103 consuma\u021bi&nbsp;<strong>prea mult\u0103 gr\u0103sime<\/strong>, digestia alimentelor&nbsp;<strong>va fi mult mai lung\u0103<\/strong>, ceea ce v\u0103 va priva corpul de&nbsp;<strong>o anumit\u0103 cantitate de energie<\/strong>.&nbsp;[11]&nbsp;Corpul&nbsp;<strong>are nevoie de energie<\/strong>&nbsp;pentru&nbsp;<strong>sarcinile sale de baz\u0103,<\/strong>&nbsp;cum ar fi respira\u021bia sau digestia. O prime\u0219te&nbsp;<strong>sub form\u0103 de aport de calorii<\/strong>. Dar, dac\u0103 nu sunt suficiente,&nbsp;<strong>organismul sufer\u0103 \u0219i obose\u0219te<\/strong><strong>.<\/strong>&nbsp;Prin urmare, dac\u0103 dori\u021bi s\u0103&nbsp;<strong>preveni\u021bi oboseala<\/strong>&nbsp;\u0219i s\u0103 afla\u021bi&nbsp;<strong>exact c\u00e2te calorii trebuie s\u0103 consuma\u021bi<\/strong>&nbsp;pentru a v\u0103 men\u021bine&nbsp;<strong>consumul de energie \u00een parametri,<\/strong>&nbsp;\u00eencerca\u021bi s\u0103<strong>&nbsp;<\/strong>c\u0103uta\u021bi un&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">calcutator BMR<\/a>, despre care ve\u021bi afla mai multe din articolul&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">Ce este metabolismul bazal \u0219i cum se calculeaz\u0103 BMR?<\/a>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Al doilea motiv pentru apari\u021bia oboselii ca urmare a consumului de gr\u0103simi este alegerea unui&nbsp;<strong>tip nepotrivit de gr\u0103sime<\/strong>. Gr\u0103simile se \u00eempart \u00een&nbsp;<strong>gr\u0103simi saturate \u0219i nesaturate<\/strong>.&nbsp;<strong>Primul tip de gr\u0103simi men\u021bionate<\/strong>&nbsp;atunci c\u00e2nd sunt consumate \u00een exces&nbsp;<strong>provoac\u0103 probleme cu digestia<\/strong>&nbsp;\u0219i, \u00een acela\u0219i timp,<strong>&nbsp;priveaz\u0103 \u00een mod vizibil de energie.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]<\/span>&nbsp;Acest lucru este demonstrat de un studiu, \u00een care voluntarii au fost<strong>&nbsp;\u00eemp\u0103r\u021bi\u021bi \u00een dou\u0103 grupuri.<\/strong>&nbsp;Un grup a consumat<strong>&nbsp;60 g de gr\u0103simi saturate, iar cel\u0103lalt 60 g de gr\u0103simi nesaturate.<\/strong>&nbsp;Dup\u0103 ce au m\u00e2ncat, femeile au fost supuse&nbsp;<strong>unui<\/strong>&nbsp;test de 10 minute axat pe performan\u021b\u0103, aten\u021bie \u0219i concentrare. Drept rezultat, s-a constatat c\u0103, dup\u0103 ce au m\u00e2ncat o mas\u0103 cu&nbsp;<strong>60 g de acizi gra\u0219i satura\u021bi,<\/strong>&nbsp;femeile au prezentat o&nbsp;<strong>aten\u021bie redus\u0103 \u00een medie cu 11%.<\/strong>&nbsp;Din acest lucru rezult\u0103 c\u0103, un&nbsp;<strong>consum de acizi gra\u0219i satura\u021bi \u0219i alimente grele de tip fast-food pot provoca oboseal\u0103 \u0219i pot afecta concentrarea<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt studiu a ar\u0103tat c\u0103 un&nbsp;<strong>consum ridicat de gr\u0103simi \u00een general provoac\u0103 oboseal\u0103<\/strong>. Grupul, care a consumat&nbsp;<strong>135 g de gr\u0103simi pe zi<\/strong>&nbsp;\u00een timpul studiului a prezentat&nbsp;<strong>o cre\u0219tere cu 78% a oboselii<\/strong>&nbsp;comparativ cu grupul, care a consumat&nbsp;<strong>58 g de gr\u0103simi pe zi.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]&nbsp;<\/span>Unul dintre motivele este&nbsp;<strong>efectul gr\u0103similor asupra apari\u021biei apneei \u00een somn.<\/strong>&nbsp;Aceasta este o afec\u021biune \u00een care&nbsp;<strong>se opre\u0219te respira\u021bia pentru cel pu\u021bin 20 de ori \u00een timpul somnului pentru o perioad\u0103 scurt\u0103 de timp<\/strong>. Aceste scurte opriri ale respira\u021biei&nbsp;<strong>\u00eentrerup somnul<\/strong>, \u0219i \u00eempiedic\u0103 intrarea \u00eentr-o<strong>&nbsp;faz\u0103 de regenerare profund\u0103 (REM)<\/strong>. De fapt, persoanele care au consumat mai multe gr\u0103simi au fost de p\u00e2n\u0103 la&nbsp;<strong>trei ori mai predispuse la apnee<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[11] [13]<\/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=\"36625,38608,36964,53080,53056,29917,50854,5951,5380,5331,40504,38833,6410,29676,28393,36685,46060\" ><\/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<p>Solu\u021bia la aceste probleme poate fi&nbsp;<strong>consumul de alimente cu un con\u021binut mai sc\u0103zut de gr\u0103simi.<\/strong>&nbsp;Sau pute\u021bi include \u00een meniu alimente, \u00een care&nbsp;<strong>predomin\u0103 gr\u0103simile nesaturate<\/strong><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Alimentele bogate \u00een acizi gra\u0219i satura\u021bi, cu care nu ar trebui s\u0103 exagera\u021bi includ:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>carnea ro\u0219ie (de vit\u0103, vi\u021bel, porc)<\/li>\n\n\n\n<li>piele de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a><\/li>\n\n\n\n<li>produse lactate integrale (lapte, sm\u00e2nt\u00e2n\u0103, br\u00e2nz\u0103)<\/li>\n\n\n\n<li>unt<\/li>\n\n\n\n<li>\u00eenghe\u021bat\u0103<\/li>\n\n\n\n<li>untur\u0103<\/li>\n\n\n\n<li>uleiuri tropicale, cum este uleiul de palmier<\/li>\n\n\n\n<li>m\u00e2ncarea fastfood<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen schimb, pute\u021bi opta pentru alimente bogate \u00een acizi gra\u0219i nesatura\u021bi, care v\u0103 ofer\u0103 \u0219i alte substan\u021be s\u0103n\u0103toase. Prin urmare, opta\u021bi pentru aceste alimente:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>avocado \u0219i ulei avocado<\/li>\n\n\n\n<li>m\u0103sline \u0219i uleiul de m\u0103sline<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">unt de arahide<\/a>&nbsp;\u0219i ulei de arahide<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">uleiuri<\/a>&nbsp;vegetale cum este uleiul de floarea soarelui, de porumb sau de rapi\u021b\u0103<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">pe\u0219te<\/a>&nbsp;gras, de exemplu somon \u0219i macrou<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">nuci \u0219i semin\u021be<\/a>, cum sunt migdalele, arahidele, caju \u0219i semin\u021bele de susan<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Alimente acide<\/h3>\n\n\n\n<p><strong>Orexina,&nbsp;<\/strong>\u00een greac\u0103&nbsp;<em>\u201epofta de m\u00e2ncare\u201d,<\/em>&nbsp;cunoscut\u0103 \u0219i sub denumirea de&nbsp;hipocretin\u0103 este un&nbsp;<strong>neuropeptid<\/strong>, care regleaz\u0103&nbsp;<strong>pofta de m\u00e2ncare<\/strong><strong>.<\/strong>&nbsp;\u00cen creierul uman sunt \u00eentre&nbsp;<strong>10 000 \u0219i 20 000 de neuroni produc\u0103tori de orexin\u0103<\/strong>, care se g\u0103sesc predominant \u00een&nbsp;<strong>nucleul ventromedial \u0219i hipotalamusul lateral<\/strong>. Studii recente sugereaz\u0103 c\u0103 rolul principal al orexinei este de a&nbsp;<strong>stimula starea de veghe<\/strong>. \u00cens\u0103,&nbsp;<strong>consumul de alimente acide cre\u0219te nivelul pH-ului din s\u00e2nge<\/strong>, ceea ce<strong>&nbsp;suprim\u0103 produc\u021bia de orexin\u0103<\/strong>. Dac\u0103 aciditatea s\u00e2ngelui scade temporar \u0219i s\u00e2ngele sau \u021besuturile sunt&nbsp;<strong>u\u0219or alcaline<\/strong>, este mai probabil ca&nbsp;<strong>orexina s\u0103 fie suprimat\u0103 \u0219i s\u0103 apar\u0103 starea de oboseal\u0103.<\/strong>&nbsp;Din acest motiv,&nbsp;<strong>consumul prea multor alimente acide sau fermentate<\/strong>&nbsp;este unul dintre motivele st\u0103rii de oboseal\u0103 dup\u0103 ce m\u00e2nca\u021bi.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14] [15]<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg\" alt=\"B\u0103uturile \u00eendulcite provoac\u0103 starea de oboseal\u0103\" class=\"wp-image-181663\" style=\"width:843px;height:562px\" title=\"B\u0103uturile \u00eendulcite provoac\u0103 starea de oboseal\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Cercet\u0103torii cred, de asemenea, c\u0103 un alt posibil motiv, pentru care unii oameni se simt obosi\u021bi dup\u0103 ce m\u00e2n\u0103nc\u0103&nbsp;<strong>este legat de dezvoltarea inflama\u021biei interne,<\/strong>&nbsp;care&nbsp;<strong>suprim\u0103<\/strong>&nbsp;de asemenea&nbsp;<strong>orexina<\/strong><strong>. <\/strong><span class=\"tadv-color\" 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><strong>Dac\u0103 nu dori\u021bi s\u0103 stimula\u021bi senza\u021bia de oboseal\u0103 \u0219i s\u0103 suprima\u021bi neuropeptida, care provoac\u0103 oboseal\u0103, ar trebui s\u0103 evita\u021bi alimentele care cresc pH-ul din s\u00e2nge, precum:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cereale<\/li>\n\n\n\n<li>zah\u0103r<\/li>\n\n\n\n<li>anumite produse lactate<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a><\/li>\n\n\n\n<li>alimente procesate<\/li>\n\n\n\n<li>carnea proasp\u0103t\u0103<\/li>\n\n\n\n<li>carnea procesat\u0103, precum carnea de vit\u0103 din conserve \u0219i carnea de curcan<\/li>\n\n\n\n<li>b\u0103uturi carbogazoase \u0219i alte b\u0103uturi \u00eendulcite<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Reglarea nivelului de zah\u0103r din s\u00e2nge dup\u0103 ce a\u021bi m\u00e2ncat<\/h3>\n\n\n\n<p>Un anumit tip de alimente&nbsp;<strong>regleaz\u0103 nivelul zah\u0103rului din s\u00e2nge,<\/strong>&nbsp;care poate avea consecin\u021b\u0103&nbsp;<strong>efectul asupra reducerii energiei<\/strong>&nbsp;dup\u0103 consumul lor. Acestea sunt \u00een principal alimente&nbsp;<strong>cu un indice glicemic (IG) mediu p\u00e2n\u0103 la ridicat.<\/strong>&nbsp;Dup\u0103 consumul acestor alimente, organismul<strong>&nbsp;\u00eencearc\u0103 s\u0103 echilibreze cre\u0219terea zah\u0103rului, secret\u00e2nd insulin\u0103.<\/strong>&nbsp;Insulina ajut\u0103 organismul s\u0103&nbsp;<strong>regleze produc\u021bia de zah\u0103r din s\u00e2nge<\/strong>&nbsp;\u0219i stocheaz\u0103 energie din acesta pentru mai t\u00e2rziu. Dar, \u00een acest proces, insulina&nbsp;<strong>stimuleaz\u0103 \u0219i produc\u021bia de triptofan<\/strong>&nbsp;\u0219i, de asemenea, declan\u0219eaz\u0103&nbsp;<strong>eliberarea serotoninei \u0219i melatoninei<\/strong>, doi hormoni care determin\u0103 o sc\u0103dere a energiei.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[17] [18]<\/span><\/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=\"894\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg\" alt=\"Nivelul glicemiei dup\u0103 mas\u0103 poate oferi senza\u021bia de oboseal\u0103\" class=\"wp-image-181702\" style=\"width:843px;height:671px\" title=\"Nivelul glicemiei dup\u0103 mas\u0103 poate oferi senza\u021bia de oboseal\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-400x318.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1536x1222.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min.jpg 1750w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dovezile au fost furnizate \u0219i de studiul, \u00een care participan\u021bii dintr-un grup&nbsp;<strong>au consumat alimente cu un IG mai mare.<\/strong>&nbsp;Rezultatul a fost&nbsp;<strong>o cre\u0219tere mai rapid\u0103 a oboselii<\/strong>&nbsp;\u00een acest grup dec\u00e2t \u00een grupul cu alimenta\u021bie cu indice glicemic sc\u0103zut<strong>.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dac\u0103 nu dori\u021bi s\u0103 consuma\u021bi alimente cu IG mare, ar trebui s\u0103 evita\u021bi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zah\u0103rul \u0219i alimentele dulci<\/li>\n\n\n\n<li>b\u0103uturile dulci<\/li>\n\n\n\n<li>p\u00e2inea alb\u0103<\/li>\n\n\n\n<li>cartofii<\/li>\n\n\n\n<li>orezul alb<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">M\u0103rimea por\u021biei<\/h3>\n\n\n\n<p>Cu siguran\u021b\u0103 v-a\u021bi \u00eent\u00e2lnit cu situa\u021bia \u00een care dup\u0103 ce&nbsp;<strong>a\u021bi m\u00e2ncat o por\u021bie mai mare de m\u00e2ncare<\/strong>&nbsp;sau literalmente&nbsp;dup\u0103 ce a\u021bi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-mancam-mai-mult-in-perioada-carantinei\/\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">m\u00e2ncat \u00een exces<\/a>&nbsp;v-a\u021bi sim\u021bit obosi\u021bi. Astfel de st\u0103ri sunt tipice,&nbsp;<strong>\u00een principal \u00een timpul s\u0103rb\u0103torilor, anivers\u0103rilor,<\/strong>&nbsp;dar din ce \u00een ce mai des problema de a m\u00e2nca \u00een exces apare \u0219i zi de zi. Rezultatul este&nbsp;<strong>apari\u021bia obezit\u0103\u021bii, diabetului sau a bolilor cardiovasculare<\/strong>. Toate aceste probleme sunt, de asemenea, \u00eenso\u021bite de un numitor comun, care este&nbsp;<strong>somnolen\u021ba<\/strong>. Consumul de por\u021bii mari&nbsp;<strong>cre\u0219te zah\u0103rul din s\u00e2nge<\/strong>, ceea ce duce la producerea de insulin\u0103 \u0219i ulterior la oboseal\u0103, a\u0219a cum am descris mai sus.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[19]&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg\" alt=\"Supraalimentarea provoac\u0103 oboseal\u0103\" class=\"wp-image-181728\" style=\"width:843px;height:563px\" title=\"Supraalimentarea provoac\u0103 oboseal\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min.jpg 1988w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Consumul de prea mult\u0103 m\u00e2ncare poate&nbsp;<strong>provoca,&nbsp;<\/strong>de asemenea,<strong>&nbsp;o digestie mai lent\u0103<\/strong>. Dup\u0103 cum am explicat la punctele anterioare,&nbsp;<strong>digestia influen\u021beaz\u0103 semnificativ nivelul de energie al organismului.<\/strong>&nbsp;Cu c\u00e2t m\u00e2nca\u021bi mai mult, cu at\u00e2t digestia este mai lent\u0103, iar corpul are nevoie de mai mult\u0103 energie pentru acest proces, care este cauza apari\u021biei oboselii.<span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[19]&nbsp;<\/span><\/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\">Ora la care lua\u021bi masa<\/h3>\n\n\n\n<p>Felul cum v\u0103 sim\u021bi\u021bi imediat dup\u0103 ce a\u021bi m\u00e2ncat&nbsp;<strong>v\u0103 poate influen\u021ba \u0219i ritmul circadian.<\/strong>&nbsp;Este un&nbsp;<strong>proces interior natural<\/strong>, care&nbsp;<strong>regleaz\u0103 ciclul somn-veghe<\/strong>&nbsp;\u0219i se repet\u0103 aproximativ la fiecare 24 de ore. Ritmul circadian poate fi&nbsp;<strong>aplicat tuturor proceselor biologice<\/strong>&nbsp;care au loc \u00een corpul nostru \u0219i, unul este \u0219i luarea meselor.&nbsp;<span class=\"tadv-color\" style=\"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<p>S-a demonstrat c\u0103&nbsp;<strong>orele, la care m\u00e2nca\u021bi chiar conteaz\u0103.<\/strong>&nbsp;Potrivit cercet\u0103rilor, oamenii au&nbsp;<strong>cea mai mare nevoie, natural\u0103, de repaus \u00een timpul zilei,<\/strong>&nbsp;la ora&nbsp;<strong>9:00 diminea\u021ba<\/strong>&nbsp;\u0219i la&nbsp;<strong>14:00 dup\u0103-amiaz\u0103<\/strong>. Astfel se explic\u0103 de ce pute\u021bi&nbsp;<strong>sim\u021bi brusc oboseal\u0103, diminea\u021ba sau dup\u0103-amiaza<\/strong>. Dac\u0103 m\u00e2nca\u021bi \u00een acel moment, este probabil ca&nbsp;<strong>oboseala s\u0103 se dubleze<\/strong>. De aceea, este recomandat s\u0103 lua\u021bi micul dejun \u00eenainte de ora 9 \u0219i s\u0103 lua\u021bi masa de pr\u00e2nz \u00eenainte de ora dou\u0103 dup\u0103-amiaz\u0103.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un alt motiv pentru&nbsp;<strong>stabilirea momentului potrivit de luare a meselor<\/strong>&nbsp;este evitarea obezit\u0103\u021bii \u0219i a supraaliment\u0103rii. Dac\u0103&nbsp;<strong>m\u00e2nca\u021bi la intervale neregulate<\/strong>&nbsp;\u0219i doar de dou\u0103 sau trei ori pe zi, pute\u021bi&nbsp;<strong>ajunge la supraalimentare,<\/strong>&nbsp;ceea ce duce la o digestie mai lent\u0103 \u0219i la cre\u0219terea \u00een greutate. Ace\u0219ti indicatori sunt&nbsp;<strong>cauze frecvente de apari\u021bie a oboselii \u0219i epuiz\u0103rii.<\/strong>&nbsp;Prin urmare, \u00eencerca\u021bi s\u0103&nbsp;<strong>m\u00e2nca\u021bi regulat<\/strong>, de cel pu\u021bin 5 ori pe zi \u00een por\u021bii mai mici. Acest lucru va configura o&nbsp;<strong>digestie adecvat\u0103 \u0219i nu va \u00eempov\u0103ra at\u00e2t de mult organismul<\/strong><strong>.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[21] [22]<\/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\"><span class=\"ez-toc-section\" id=\"Cum_sa_preveniti_senzatia_de_somnolenta_dupa_ce_ati_mancat\"><\/span>Cum s\u0103 preveni\u021bi senza\u021bia de somnolen\u021b\u0103 dup\u0103 ce a\u021bi m\u00e2ncat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Am explicat&nbsp;<strong>ce cauzeaz\u0103 starea de somnolen\u021b\u0103 dup\u0103 ce lua\u021bi masa<\/strong>. Acum este momentul s\u0103 prezent\u0103m c\u00e2teva&nbsp;<strong>solu\u021bii de baz\u0103 pentru a preveni aceast\u0103 stare<\/strong><strong>:&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nu exagera\u021bi cu consumul de proteine \u200b\u200b\u0219i carbohidra\u021bi<\/li>\n\n\n\n<li>respecta\u021bi aportul optim zilnic de macronutrien\u021bi<\/li>\n\n\n\n<li>\u00eenlocui\u021bi carbohidra\u021bii simpli din alimenta\u021bie cu carbohidra\u021bii complec\u0219i<\/li>\n\n\n\n<li>evita\u021bi s\u0103 consuma\u021bi alimente prea grase \u0219i lan\u021burile fast-food<\/li>\n\n\n\n<li>\u00eenlocui\u021bi consumul de gr\u0103simi saturate cu o diet\u0103 care con\u021bine gr\u0103simi nesaturate<\/li>\n\n\n\n<li>elimina\u021bi din meniu alimentele care cresc nivelul pH-ul din s\u00e2nge<\/li>\n\n\n\n<li>meniul ar trebui s\u0103 con\u021bin\u0103 alimente cu un IG mai mic<\/li>\n\n\n\n<li>controla\u021bi por\u021biile de m\u00e2ncare \u2013 \u00een acest sens v\u0103 vor ajuta \u0219i tabelele de calorii. Ar trebui s\u0103 fi\u021bi aten\u021bi \u0219i la <a href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cele mai frecvente gre\u0219eli care apar atunci c\u00e2nd se noteaz\u0103 mesele \u00een tabelele calorice<\/a><\/li>\n\n\n\n<li>m\u00e2nca\u021bi mai multe por\u021bii mai mici, de exemplu de 5 ori pe zi<\/li>\n\n\n\n<li>bucura\u021bi-v\u0103 de un somn de calitate<\/li>\n\n\n\n<li>\u00eencerca\u021bi s\u0103 v\u0103 mi\u0219ca\u021bi mai mult \u00een timpul zilei, face\u021bi o plimbare sau face\u021bi exerci\u021bii fizice, deoarece activitatea fizic\u0103 cre\u0219te nivelul de energie<\/li>\n\n\n\n<li>\u00eembog\u0103\u021bi\u021bi-v\u0103 dieta cu vitamine \u0219i minerale care suprim\u0103 oboseala \u0219i epuizarea, cum sunt&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/vitamina-c\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">vitamina C<\/a>, anumite&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/vitamina-b\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">vitamine din complexul B<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\" (opens in a new tab)\">magneziu<\/a>&nbsp;\u0219i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/fier\" target=\"_blank\" rel=\"noopener noreferrer\" aria-label=\"e (opens in a new tab)\">fier<\/a><\/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=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg\" alt=\"Cum s\u0103 preveni\u021bi senza\u021bia de somnolen\u021b\u0103 dup\u0103 ce a\u021bi m\u00e2ncat\" class=\"wp-image-181689\" style=\"width:843px;height:632px\" title=\"Cum s\u0103 preveni\u021bi senza\u021bia de somnolen\u021b\u0103 dup\u0103 ce a\u021bi m\u00e2ncat\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min.jpg 1836w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Atunci c\u00e2nd v\u0103&nbsp;<strong>alc\u0103tui\u021bi meniul<\/strong>, nu trebuie s\u0103 uita\u021bi de expresia \u201e<em>e\u0219ti ceea ce m\u0103n\u00e2nci<\/em>\u201d. Deci, dac\u0103 m\u00e2nca\u021bi&nbsp;<strong>alimente, care cauzeaz\u0103 oboseal\u0103<\/strong>, desigur,<strong>&nbsp;v\u0103 ve\u021bi sim\u021bi epuiza\u021bi<\/strong>. Prin urmare, analiza\u021bi programul zilei,&nbsp;<strong>c\u00e2t\u0103 energie necesit\u0103 activit\u0103\u021bile voastre<\/strong>&nbsp;\u0219i, pe baza acestor constat\u0103ri, pute\u021bi afla&nbsp;<strong>ce trebuie s\u0103 schimba\u021bi.<\/strong>&nbsp;Sper\u0103m c\u0103&nbsp;<strong>v\u0103 vor ajuta<\/strong>&nbsp;s\u0103 face\u021bi aceast\u0103 schimbare \u0219i&nbsp;<strong>concluziile noastre rezumate \u00een acest articol<\/strong><strong>.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sim\u021bi\u021bi o stare de somnolen\u021b\u0103 dup\u0103 ce m\u00e2nca\u021bi?&nbsp;<\/strong>\u00cemp\u0103rt\u0103\u0219i\u021bi-ne experien\u021ba legat\u0103 de acest\u0103 problem\u0103 \u00een rubrica de comentarii,<strong>&nbsp;cu siguran\u021b\u0103 nu sunte\u021bi singurii<\/strong>&nbsp;care se confrunt\u0103 cu aceast\u0103 problem\u0103. Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l&nbsp;<strong>distribui\u021bi<\/strong>&nbsp;mai departe.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dup\u0103 o mas\u0103 gustoas\u0103 \u0219i consistent\u0103 sim\u021bi\u021bi nevoia s\u0103 dormi\u021bi? Oboseala \u0219i somnolen\u021b\u0103 dup\u0103 mas\u0103\u00a0sunt o problem\u0103 comun\u0103. Starea poate fi cauzate de mai mul\u021bi factori, cum ar fi un anumit tip de m\u00e2ncare, m\u0103rimea por\u021biei sau orele la care se ia masa. Dac\u0103 starea de mole\u0219eal\u0103\u00a0 dup\u0103 mas\u0103 v\u0103 limiteaz\u0103, exist\u0103 mai multe solu\u021bii pentru a o evita. Prin urmare, privi\u021bi care sunt cele mai frecvente motive, pentru care m\u00e2ncarea provoac\u0103 oboseal\u0103 \u0219i cum s\u0103 reu\u0219i\u021bi s\u0103 evita\u021bi aceast\u0103 stare.<\/p>\n","protected":false},"author":22,"featured_media":181854,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7734,7358,6674,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-255375","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-digestie","9":"tag-nutritie","10":"tag-plan-alimentar","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>De ce v\u0103 cuprinde o stare de somnolen\u021b\u0103 dup\u0103 luarea mesei \u0219i cum s\u0103 o evita\u021bi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u0103 ia o stare de somn dup\u0103 ce lua\u021bi masa? \u0218tim ce o provoac\u0103, dar \u0219i cum s\u0103 o evita\u021bi! 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