{"id":266920,"date":"2021-07-12T11:02:44","date_gmt":"2021-07-12T09:02:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=266920"},"modified":"2021-07-12T11:02:50","modified_gmt":"2021-07-12T09:02:50","slug":"o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/","title":{"rendered":"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos"},"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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#Ce_inseamna_a_manca_constient\" title=\"Ce \u00eenseamn\u0103 a m\u00e2nca con\u0219tient?\">Ce \u00eenseamn\u0103 a m\u00e2nca con\u0219tient?<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#Care_sunt_beneficiile_mancatului_constient\" title=\"Care sunt beneficiile m\u00e2ncatului con\u0219tient?\">Care sunt beneficiile m\u00e2ncatului con\u0219tient?<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#1_Ajuta_la_combaterea_consumului_excesiv_de_mancare\" title=\"1. Ajut\u0103 la combaterea consumului excesiv de m\u00e2ncare\">1. Ajut\u0103 la combaterea consumului excesiv de m\u00e2ncare<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#2_Ajuta_la_pierderea_in_greutate_fara_a_fi_nevoie_de_o_dieta\" title=\"2. Ajut\u0103 la pierderea \u00een greutate f\u0103r\u0103 a fi nevoie de o diet\u0103\">2. Ajut\u0103 la pierderea \u00een greutate f\u0103r\u0103 a fi nevoie de o diet\u0103<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#3_Va_veti_simti_mult_mai_bine\" title=\"3. V\u0103 ve\u021bi sim\u021bi mult mai bine\">3. V\u0103 ve\u021bi sim\u021bi mult mai bine<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#4_Veti_arata_mai_bine\" title=\"4. Ve\u021bi ar\u0103ta mai bine\">4. Ve\u021bi ar\u0103ta mai bine<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#5_Va_veti_bucura_de_mancare_mult_mai_mult\" title=\"5. V\u0103 ve\u021bi bucura de m\u00e2ncare mult mai mult\">5. V\u0103 ve\u021bi bucura de m\u00e2ncare mult mai mult<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#Incepeti_prin_a_va_analiza_obiceiurile_alimentare_si_descoperiti-va_deficientele_nutritive\" title=\"\u00cencepe\u021bi prin a v\u0103 analiza obiceiurile alimentare \u0219i descoperi\u021bi-v\u0103 deficien\u021bele nutritive\">\u00cencepe\u021bi prin a v\u0103 analiza obiceiurile alimentare \u0219i descoperi\u021bi-v\u0103 deficien\u021bele nutritive<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#Cum_sa_mancati_in_mod_constient_Incepeti_propria_provocare_alimentara\" title=\"Cum s\u0103 m\u00e2nca\u021bi \u00een mod con\u0219tient? \u00cencepe\u021bi propria provocare alimentar\u0103\">Cum s\u0103 m\u00e2nca\u021bi \u00een mod con\u0219tient? \u00cencepe\u021bi propria provocare alimentar\u0103<\/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\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#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>V-a\u021bi a\u0219teptat s\u0103 avem pentru voi o provocare \u201eextraordinar\u0103\u201d, \u00een care s\u0103 v\u0103 antrena\u021bi din greu \u00een fiecare zi timp de o lun\u0103, s\u0103 v\u0103 men\u021bine\u021bi aportul alimentar la un nivel minim \u0219i s\u0103 ave\u021bi ca rezultat o siluet\u0103 numai bun\u0103 pentru un costum de baie sexy? Atunci ne pare r\u0103u s\u0103 v\u0103 dezam\u0103gim. O astfel de abordare este adesea extrem de restrictiv\u0103, nes\u0103n\u0103toas\u0103 \u0219i nesustenabil\u0103 pe termen lung. Greutatea pe care o pierde\u021bi se va \u00eentoarce adesea foarte repede \u0219i, probabil, cu o cantitate suplimentar\u0103 de gr\u0103simi. Prin urmare, ast\u0103zi nu ne vom ocupa de ceea ce m\u00e2nca\u021bi, ci ne vom concentra asupra modului \u00een care <strong>m\u00e2nca\u021bi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se \u00eent\u00e2mpl\u0103 s\u0103 merge\u021bi p\u00e2n\u0103 la dulap s\u0103 lua\u021bi un biscuit pentru cafea \u0219i s\u0103-l m\u00e2nca\u021bi \u00eenainte de a v\u0103 a\u0219eza la mas\u0103? Sau s\u0103 <strong>lua\u021bi \u00een mod regulat masa de pr\u00e2nz \u00een fa\u021ba calculatorului<\/strong>, f\u0103r\u0103 s\u0103 v\u0103 concentra\u021bi asupra m\u00e2nc\u0103rii? Atunci ar trebui <strong>s\u0103 v\u0103 familiariza\u021bi cu alimenta\u021bia con\u0219tient\u0103<\/strong>, care v\u0103 ajut\u0103 s\u0103 privi\u021bi m\u00e2ncarea cu al\u021bi ochi. \u0218i, cel mai probabil, aceasta va avea un efect pozitiv \u0219i asupra corpului vostru.<\/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=\"Ce_inseamna_a_manca_constient\"><\/span>Ce \u00eenseamn\u0103 a m\u00e2nca con\u0219tient?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consumul con\u0219tient de m\u00e2ncare este un concept asociat cu filosofia <strong>mindfulness<\/strong>, o abordare care se concentreaz\u0103 pe <strong>momentul prezent \u0219i pe con\u0219tientizarea sentimentelor, g\u00e2ndurilor \u0219i senza\u021biilor fizice actuale<\/strong>. Pute\u021bi aplica aceste practici \u00een alimenta\u021bie, \u00eembun\u0103t\u0103\u021bindu-v\u0103, astfel, obiceiurile generale. Fie c\u0103 lua\u021bi micul dejun, pr\u00e2nzul, cina sau o gustare, ar trebui s\u0103 acorda\u021bi \u00eentotdeauna o aten\u021bie deosebit\u0103 procesului. \u00cen caz contrar, este foarte u\u0219or s\u0103 consuma\u021bi mult mai mult\u0103 m\u00e2ncare dec\u00e2t ave\u021bi de fapt nevoie. Tr\u0103im \u00een secolul vitezei, c\u00e2nd este normal s\u0103 m\u00e2nc\u0103m sub presiune, orice <strong>pl\u0103cere<\/strong> a mesei fiind diminuat\u0103  \u00een acest caz. \u00cens\u0103 alimenta\u021bia nu este doar energie pentru organism. Este \u0219i o experien\u021b\u0103 gustativ\u0103 de care este p\u0103cat s\u0103 v\u0103 lipsi\u021bi. Pe de alt\u0103 parte, organismul va fi con\u0219tient de diferen\u021b\u0103 &#8211; o s\u0103 v\u0103 r\u0103spl\u0103teasc\u0103 dac\u0103 ve\u021bi mesteca \u00een mod con\u0219tient fiecare \u00eenghi\u021bitur\u0103, \u0219i nu dac\u0103 ve\u021bi devora un sandwich \u00eentreg \u00een trei minute \u00een sta\u021bia de autobuz.<span style=\"color: #ff6600\"> [1] [3]<\/span><\/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\">\n<h3 class=\"has-text-align-center wp-block-heading\"><strong>Cum nu ar trebui s\u0103 proceda\u021bi?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Micul dejun se afl\u0103 pe masa din buc\u0103t\u0103ri, iar voi \u00eel savura\u021bi \u00eencet \u00een timp ce v\u0103 \u00eembr\u0103ca\u021bi, v\u0103 str\u00e2nge\u021bi lucrurile \u00een geant\u0103 sau v\u0103 face\u021bi machiajul. \u00cen cazul \u00een care \u00eent\u00e2rzia\u021bi, <strong>\u00eenc\u0103 \u00eel mai savura\u021bi \u00een timp ce conduce\u021bi ma\u0219ina<\/strong> \u00een drum spre serviciu.<\/li><li><strong>Savura\u021bi o gustare sub form\u0103 lichid\u0103 diminea\u021ba \u00een drum spre o \u00eent\u00e2lnire.<\/strong><\/li><li>Lua\u021bi pr\u00e2nzul la birou \u00een timp ce <strong>v\u0103 verifica\u021bi e-mailurile<\/strong> \u0219i alte lucruri pe calculator. \u00cen restul zilei, consuma\u021bi firimiturile g\u0103site pe tastatur\u0103.<\/li><li>Dup\u0103-amiaza veni\u021bi acas\u0103 \u00eenfometa\u021bi, deschide\u021bi dulapul sau frigiderul \u0219i, \u00een timp ce <strong>sta\u021bi \u00een picioare, \u00eenfuleca\u021bi ni\u0219te \u0219unc\u0103<\/strong>, br\u00e2nz\u0103 \u0219i orice ave\u021bi la \u00eendem\u00e2n\u0103 f\u0103r\u0103 s\u0103 v\u0103 a\u0219eza\u021bi.<\/li><li>Cina este consumat\u0103 pe canapea \u00een timp ce <strong>urm\u0103ri\u021bi \u0219tirile, sitcom-urile sau emisiunile sportive.<\/strong><\/li><li>\u00cen timpul serii, sta\u021bi \u00eentin\u0219i pe canapea la <strong>un film palpitant \u0219i, \u00een mod incon\u0219tient, consuma\u021bi o pung\u0103 de chipsuri<\/strong> \u0219i c\u00e2teva pahare de vin. Sim\u021bindu-v\u0103 \u00eenc\u0103rca\u021bi, v\u0103 rostogoli\u021bi \u00een pat pentru a dormi, numai pentru a relua aceste obiceiuri a doua zi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/7F6K_nywklwl35zsPydfu6f2-iocSEqJejKcgi4qjqJev1fS7V80NP9dK5J_hBxSeAk-RdkyCJL1-wGtycfKq7XrcmecL6wFgQ4FPTkch49Vd7CY1pKwaGE80GrqaEh5H0l3dzmR\" alt=\"Nu mai m\u00e2nca\u021bi \u00een grab\u0103 \u0219i \u00eencerca\u021bi s\u0103 savura\u021bi m\u00e2ncarea \u00een mod con\u0219tient\" title=\"Nu mai m\u00e2nca\u021bi \u00een grab\u0103 \u0219i \u00eencerca\u021bi s\u0103 savura\u021bi m\u00e2ncarea \u00een mod con\u0219tient\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"has-text-align-center wp-block-heading\"><strong>Cum ar trebui s\u0103 proceda\u021bi?&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>V\u0103 trezi\u021bi cu 15 minute mai devreme pentru a lua micul dejun \u00een lini\u0219te. <strong>Bucura\u021bi-v\u0103 de mas\u0103 \u00eentr-un loc confortabil<\/strong>, departe de televizor, radio, telefon sau al\u021bi stimuli. Cu acest moment relaxant ve\u021bi \u00eencepe o zi productiv\u0103.<\/li><li>Atunci c\u00e2nd ave\u021bi programat\u0103 o \u00eent\u00e2lnire important\u0103 \u0219i sunte\u021bi cu adev\u0103rat presa\u021bi de timp, v\u0103 pute\u021bi completa nivelul de energie cu o gustare sub form\u0103 lichid\u0103. <strong>Ve\u021bi pune pauz\u0103 la tot timp de 5 minute pentru a o savura \u00een lini\u0219te<\/strong>, timp \u00een care v\u0103 ve\u021bi bucura de textura cremoas\u0103 \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aroma de vanilie a unui milkshake proteic.<\/a><\/span><\/li><li>\u00cent\u00e2lnirea a decurs minunat. \u00cenainte de a v\u0103 \u00eentoarce la lucru \u00een fa\u021ba calculatorului, <strong>ve\u021bi lua pr\u00e2nzul cu colegii \u00een lini\u0219te<\/strong>. M\u00e2nca\u021bi \u00eencet, mesteca\u021bi bine fiecare \u00eenghi\u021bitur\u0103 \u0219i fi\u021bi aten\u021bi la momentul \u00een care ve\u021bi sim\u021bi senza\u021bia de sa\u021bietate \u00eenainte de a termina masa, astfel \u00eenc\u00e2t s\u0103 <strong>pute\u021bi pune deoparte \u00een frigider restul de m\u00e2ncare<\/strong> pentru mai t\u00e2rziu.<\/li><li>C\u00e2nd a\u021bi terminat programul de lucru, <strong>ve\u021bi m\u00e2nca restul pr\u00e2nzului la serviciu<\/strong>, astfel \u00eenc\u00e2t s\u0103 nu risipi\u021bi m\u00e2ncarea. Nu v\u0103 gr\u0103bi\u021bi \u0219i <strong>nu v\u0103 g\u00e2ndi\u021bi la alte sarcini<\/strong> pe care le ave\u021bi \u00een acea zi.<\/li><li><strong>Nu ve\u021bi avea nevoie de o gustare<\/strong> c\u00e2nd ajunge\u021bi acas\u0103 de la serviciu, pentru c\u0103 tocmai a\u021bi consumat restul pr\u00e2nzului. Prin urmare nu v\u0103 e foame, a\u0219a c\u0103 ve\u021bi face alte activit\u0103\u021bi.<\/li><li><strong>Lua\u021bi cina cu familia<\/strong>. Acesta trebuie s\u0103 fie ritualul vostru obi\u0219nuit la care s\u0103 \u021bine\u021bi. Nu v\u0103 gr\u0103bi\u021bi, sta\u021bi la mas\u0103 dup\u0103 ce a\u021bi terminat de m\u00e2ncat \u0219i vorbi\u021bi despre ultimele nout\u0103\u021bi. Apoi, muta\u021bi-v\u0103 \u00eempreun\u0103 la televizor pentru a urm\u0103ri \u0219tirile de sear\u0103.<\/li><li>Seara, \u00een timp ce urm\u0103ri\u021bi un film, vi se face poft\u0103 de chipsuri. A\u0219adar, preg\u0103ti\u021bi o por\u021bie mai mic\u0103 \u00eentr-un castron. <strong>Ve\u021bi m\u00e2nca \u00een timpul reclamelor TV, c\u00e2nd ve\u021bi opri sunetul \u0219i imaginea de la TV<\/strong> timp de 10 minute, dedic\u00e2ndu-v\u0103 acestor chipsuri. \u00cen acela\u0219i timp, completa\u021bi por\u021bia de chipsuri cu un pahar de vin, pe care s\u0103 \u00eel savura\u021bi tot \u00een pauzele publicitare. Acest lucru v\u0103 va face s\u0103 v\u0103 \u00eentreba\u021bi ce note are vinul \u0219i, eventual, ce soi ar putea fi acesta.<\/li><li>Merge\u021bi la culcare cu o senza\u021bie pl\u0103cut\u0103. Ave\u021bi \u00een fa\u021b\u0103 zile mai productive.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Ce \u00eencerc\u0103m s\u0103 ar\u0103t\u0103m?<\/strong> Chiar dac\u0103 ave\u021bi o zi cu adev\u0103rat \u00eenc\u0103rcat\u0103, este mereu posibil s\u0103 v\u0103 lua\u021bi cel pu\u021bin un moment pentru a acorda o aten\u021bie deplin\u0103 mesei. La prima vedere, o persoan\u0103 care <strong>nu m\u0103n\u00e2nc\u0103 \u00een grab\u0103 se bucur\u0103 mult mai mult de m\u00e2ncare<\/strong>, o savureaz\u0103, iar acest lucru \u00eei face ziua \u00een general mai lini\u0219tit\u0103. Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, este posibil s\u0103 fi observat un alt lucru. Atunci c\u00e2nd m\u00e2nca\u021bi acelea\u0219i alimente, o alimenta\u021bie con\u0219tient\u0103 v\u0103 poate face cu u\u0219urin\u021b\u0103 s\u0103 renun\u021ba\u021bi la fuga spre frigider de dup\u0103-amiaz\u0103 sau s\u0103 v\u0103 reduce\u021bi por\u021bia de chipsuri \u0219i vin, a\u0219a cum s-a ar\u0103tat \u00een exemplu. Dac\u0103 urma\u021bi aceste reguli mai des, este posibil chiar s\u0103 \u00eencepe\u021bi <strong>s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a fi nevoie s\u0103 face\u021bi un efort semnificativ.<\/strong><\/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=\"6937,46912,105028\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_beneficiile_mancatului_constient\"><\/span>Care sunt beneficiile m\u00e2ncatului con\u0219tient?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum, c\u0103 ave\u021bi o idee despre ceea ce \u00eenseamn\u0103 <strong>alimenta\u021bia con\u0219tient\u0103<\/strong> \u0219i cum s\u0103 folosi\u021bi corect aceast\u0103 metod\u0103, s\u0103 analiz\u0103m <strong>beneficiile<\/strong> care v\u0103 vor convinge \u0219i mai mult de influen\u021ba sa pozitiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Ajuta_la_combaterea_consumului_excesiv_de_mancare\"><\/span>1. Ajut\u0103 la combaterea consumului excesiv de m\u00e2ncare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen cazul alimenta\u021biei excesive, o persoan\u0103 devine \u00een mod repetat obligat\u0103 s\u0103 consume rapid o cantitate neobi\u0219nuit de mare de alimente. Aceste episoade sunt adesea asociate cu emo\u021bii negative sau regrete \u00een urma consumului de alimente. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe baza rezultatelor studiilor efectuate p\u00e2n\u0103 \u00een prezent, alimenta\u021bia con\u0219tient\u0103 poate afecta at\u00e2t <strong>frecven\u021ba consumului excesiv, c\u00e2t \u0219i evolu\u021bia sa<\/strong>. Atunci c\u00e2nd metoda mindfulness a fost implicat\u0103 \u00een via\u021ba responden\u021bilor care au suferit de o alimenta\u021bie excesiv\u0103, s-a observat c\u0103 <strong>num\u0103rul de episoade a sc\u0103zut<\/strong>. \u00cen momentele \u00een care s-ar fi produs deja un episod, <strong>acestea nu au mai m\u00e2ncat la fel de mult\u0103 m\u00e2ncare ca \u00eenainte<\/strong>. Conform rezultatelor cercet\u0103rilor efectuate pe 18 femei obeze, frecven\u021ba medie a supraaliment\u0103rii \u00een raport cu aten\u021bia a sc\u0103zut de la <strong>4 la 1,5 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>, ceea ce reprezint\u0103 o sc\u0103dere considerabil\u0103. Femeile participante la studiu au raportat, de asemenea, c\u0103 tehnica <strong>le-a sporit controlul asupra alimentelor \u0219i, la r\u00e2ndul lor, a sc\u0103zut nivelul emo\u021biilor negative<\/strong>, cum ar fi anxietatea.<span style=\"color: #ff6600\">&nbsp;[5-7]<\/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=\"2_Ajuta_la_pierderea_in_greutate_fara_a_fi_nevoie_de_o_dieta\"><\/span>2. Ajut\u0103 la pierderea \u00een greutate f\u0103r\u0103 a fi nevoie de o diet\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acest punct este str\u00e2ns legat de cel precedent. Reduc\u00e2nd situa\u021biile \u00een care o persoan\u0103 m\u0103n\u00e2nc\u0103 \u00een mod excesiv, dar \u0219i cantitatea de alimente consumate folosind tehnica de mindfulness, aceasta a renun\u021bat la cantitatea excesiv\u0103 de m\u00e2ncare, <strong>aportul caloric fiind, de asemenea, redus, ceea ce este de folos \u00een pierderea \u00een greutate<\/strong>. \u00centr-adev\u0103r, acest efect secundar a fost observat \u0219i \u00een r\u00e2ndul responden\u021bilor la studiile de cercetare. <span style=\"color: #ff6600\">[5-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, pierderea \u00een greutate datorat\u0103 tehnicii de mindfulness nu este asociat\u0103 doar cu persoanele care sufer\u0103 de un consum excesiv de alimente. Aceasta poate func\u021biona la fel de bine \u0219i pentru popula\u021bia general\u0103, <strong>ajut\u00e2nd oamenii s\u0103 lucreze cu emo\u021biile lor, s\u0103-\u0219i reduc\u0103 nivelul de stres \u0219i s\u0103 poat\u0103 fi capabili s\u0103 recunoasc\u0103 at\u00e2t foamea, c\u00e2t \u0219i senza\u021bia de sa\u021bietate<\/strong>. \u00centr-adev\u0103r, am ar\u0103tat acest lucru at\u00e2t \u00een exemplul pozitiv, c\u00e2t \u0219i negativ al m\u00e2nc\u0103rii. Dac\u0103 o persoan\u0103 \u00ee\u0219i poate asculta semnalele corpului, aceasta se va s\u0103tura \u00eenainte de a-\u0219i termina masa, ceea ce o salveaz\u0103 de c\u00e2teva calorii suplimentare. Cu aceast\u0103 abordare, aceste persoane pot pierde \u00een greutate treptat, f\u0103r\u0103 a fi nevoie s\u0103 fac\u0103 alte schimb\u0103ri majore \u00een alimenta\u021bia lor<span style=\"color: #ff6600\">.[8]<\/span><\/p>\n\n\n\n<p>Ve\u021bi g\u0103si mai multe sfaturi despre cum s\u0103 sl\u0103bi\u021bi \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/15-sfaturi-despre-cum-sa-slabiti-sa-incepeti-sa-va-antrenaiti-si-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\"15 sfaturi despre cum s\u0103 sl\u0103bi\u021bI, s\u0103 \u00eencepe\u021bI s\u0103 v\u0103 antrena\u021bI \u0219I s\u0103 m\u00e2nca\u021bI s\u0103n\u0103tos. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>15 sfaturi despre cum s\u0103 sl\u0103bi\u021bI, s\u0103 \u00eencepe\u021bI s\u0103 v\u0103 antrena\u021bI \u0219I s\u0103 m\u00e2nca\u021bI s\u0103n\u0103tos<\/strong><\/span>.<\/a><\/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\/2021\/05\/IMG_7860-2-1124x749.jpg\" alt=\"Sl\u0103bi\u021bi u\u0219or, permanent \u0219i f\u0103r\u0103 diet\u0103\" class=\"wp-image-253345\" width=\"843\" height=\"562\" title=\"Sl\u0103bi\u021bi u\u0219or, permanent \u0219i f\u0103r\u0103 diet\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_7860-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Va_veti_simti_mult_mai_bine\"><\/span>3. V\u0103 ve\u021bi sim\u021bi mult mai bine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 m\u00e2nca\u021bi \u00een grab\u0103, \u00eenghi\u021bi\u021bi buc\u0103\u021bi mai mari de alimente, precum \u0219i cantit\u0103\u021bi mari de aer, ceea ce duce la <strong>probleme digestive<\/strong>. \u00cen plus, este posibil s\u0103 suferi\u021bi apoi de <strong>indigestie, cum ar fi balonare sau dureri abdominale<\/strong>. Dac\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi \u00eencet \u0219i s\u0103 mesteca\u021bi suficient alimentele, aceste probleme se pot \u00eembun\u0103t\u0103\u021bi. <span style=\"color: #ff6600\">[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 plus, alimenta\u021bia con\u0219tient\u0103 <strong>poate ajuta \u0219i cu diminuarea oboselii dup\u0103 ce a\u021bi m\u00e2ncat<\/strong>. Aceste senza\u021bii apar de obicei dup\u0103 ce consuma\u021bi o por\u021bie mare de alimente grele sau <strong>o por\u021bie mai mare de carbohidra\u021bi<\/strong>. Acestea determin\u0103 o eliberare mai mare de insulin\u0103 \u0219i, prin urmare, o sc\u0103dere accentuat\u0103 a glicemiei, <strong>provoc\u00e2nd oboseal\u0103<\/strong>. Eliberarea insulinei poate duce la o cantitate mai mare de triptofan care ajunge la creier. Acest lucru afecteaz\u0103 produc\u021bia hormonilor serotonin\u0103 \u0219i melatonin\u0103, care au leg\u0103tur\u0103 cu <strong>cre\u0219terea oboselii<\/strong>. Dac\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 recunoa\u0219te\u021bi senza\u021bia de sa\u021bietate, este pu\u021bin probabil ca masa voastr\u0103 s\u0103 v\u0103 cauzeze un nivel sc\u0103zut de energie. De asemenea, v\u0103 va fi de folos dac\u0103 ve\u021bi \u00eenv\u0103\u021ba s\u0103 v\u0103 asculta\u021bi corpul \u0219i s\u0103 observa\u021bi cum v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi carbohidra\u021bii \u00een general. Dac\u0103 por\u021biile mai mari v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi r\u0103u, reduce\u021bi cantitatea \u0219i \u00eenlocui\u021bi-o cu proteine sau gr\u0103simi. \u00cen acest fel, ve\u021bi \u00eenv\u0103\u021ba s\u0103 include\u021bi \u00een alimenta\u021bia voastr\u0103 doar m\u00e2nc\u0103ruri care <strong>s\u0103 v\u0103 fac\u0103 s\u0103 v\u0103 sim\u021bi\u021bi grozav<\/strong>. <span style=\"color: #ff6600\">[9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Senza\u021biile fizice merg m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu psihicul. V\u0103 sim\u021bi\u021bi mai bine c\u00e2nd suferi\u021bi de indigestie \u0219i de o sc\u0103dere a energiei dup\u0103 ce a\u021bi m\u00e2ncat sau a\u021bi prefera s\u0103 sim\u021bi\u021bi senza\u021bia de <strong>sa\u021bietate \u00eentr-un mod pl\u0103cut, plini de energie \u0219i f\u0103r\u0103 disconfort?<\/strong>Cred c\u0103 r\u0103spunsul este evident. O stare psihic\u0103 bun\u0103 poate avea leg\u0103tur\u0103 \u0219i cu <strong>controlul alimenta\u021biei, iar acest lucru nu se va \u00eent\u00e2mpla dac\u0103 v\u0103 l\u0103sa\u021bi emo\u021biile s\u0103 v\u0103 controleze.<\/strong><span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe sfaturi despre cum s\u0103 face\u021bi fa\u021b\u0103 stresului, consulta\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce este stresul periculos \u0219i cum poate fi redus?<\/a><\/strong><\/span><\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Bc1HwbnNPxdSCAsBDK-iKUKgh-0Sa6H2gNZJ501cQUeHR7L4Ouxr7EsSO7t_W89dQE7zNN2SZjMV95bYSGV-zrvzUjJBA7KQ16GK8GwhMBDGeQcwhR_9QFcI0iOPwxlTTgN7y4_-\" alt=\"O alimenta\u021bie con\u0219tient\u0103 v\u0103 va \u00eembun\u0103t\u0103\u021bi obiceiurile alimentare\" title=\"O alimenta\u021bie con\u0219tient\u0103 v\u0103 va \u00eembun\u0103t\u0103\u021bi obiceiurile alimentare\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Veti_arata_mai_bine\"><\/span>4. Ve\u021bi ar\u0103ta mai bine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Modul \u00een care m\u00e2nca\u021bi poate afecta foarte mult \u0219i modul \u00een care ar\u0103ta\u021bi. V\u0103 antrena\u021bi, dar \u00eenc\u0103 ave\u021bi \u021besut adipos \u00een zona abdominal\u0103? Este posibil ca acest lucru s\u0103 aib\u0103 leg\u0103tur\u0103 cu anumite <strong>probleme digestive<\/strong>, de care pute\u021bi sc\u0103pa printr-o alimenta\u021bie con\u0219tient\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este la fel de posibil ca <strong>greutatea voastr\u0103 s\u0103 scad\u0103 deoarece ve\u021bi recunoa\u0219te mai bine senza\u021bia de sa\u021bietate \u0219i ve\u021bi avea un control mai mare asupra m\u00e2ncatului emo\u021bional<\/strong>. \u00cen plus fa\u021b\u0103 de o siluet\u0103 mai sub\u021bire \u0219i un abdomen mai plat, se poate schimba \u0219i nivelul de energie pozitiv\u0103 pe care o emana\u021bi. Cu o stim\u0103 de sine mai mare \u0219i o dispozi\u021bie mai bun\u0103, ve\u021bi ar\u0103ta mai bine, nu-i a\u0219a?<\/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=\"5_Va_veti_bucura_de_mancare_mult_mai_mult\"><\/span>5. V\u0103 ve\u021bi bucura de m\u00e2ncare mult mai mult<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u021bi f\u0103cut p\u00e2n\u0103 acum diferen\u021ba la m\u00e2ncare doar \u00eentre alimente care v\u0103 plac \u0219i alimente care nu v\u0103 plac? Atunci este foarte posibil ca alimenta\u021bia con\u0219tient\u0103 s\u0103 ofere <strong>consumului vostru alimentar o nou\u0103 dimensiune<\/strong>. L\u0103sa\u021bi o bucat\u0103 de ciocolat\u0103 s\u0103 se topeasc\u0103 \u00een gur\u0103 \u0219i savura\u021bi toate aromele sale. Face\u021bi la fel cu fiecare m\u00e2ncare pe care o consuma\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu p\u00e2n\u0103 la <strong>10.000 de papile gustative<\/strong> pe limb\u0103, ar fi p\u0103cat s\u0103 le ignora\u021bi capacitatea acestora de recunoa\u0219tere a gustului. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Incepeti_prin_a_va_analiza_obiceiurile_alimentare_si_descoperiti-va_deficientele_nutritive\"><\/span>\u00cencepe\u021bi prin a v\u0103 analiza obiceiurile alimentare \u0219i descoperi\u021bi-v\u0103 deficien\u021bele nutritive<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vre\u021bi s\u0103 \u00eencerca\u021bi \u0219i voi s\u0103 m\u0103n\u00e2nci con\u0219tient? Face\u021bi din acest nou mod de a m\u00e2nca o provocare pentru voi care s\u0103 <strong>v\u0103 schimbe definitiv abordarea fa\u021b\u0103 de m\u00e2ncare<\/strong>. \u00cenainte de a merge mai departe, crea\u021bi o analiz\u0103 a obiceiurilor voastre alimentare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cencerca\u021bi s\u0103 scrie\u021bi pentru c\u00e2teva zile:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ce m\u00e2nca\u021bi<\/li><li>c\u00e2nd m\u00e2nca\u021bi<\/li><li>unde m\u00e2nca\u021bi<\/li><li>c\u00e2t dureaz\u0103 s\u0103 m\u00e2nca\u021bi<\/li><li>cu cine m\u00e2nca\u021bi<\/li><li>cum v\u0103 sim\u021bi\u021bi \u00een timp ce m\u00e2nca\u021bi \u0219i dup\u0103 mas\u0103 (fl\u0103m\u00e2nzi, s\u0103tui, obosi\u021bi etc.)<\/li><li>cum a\u021bi savurat m\u00e2ncarea pe care o consuma\u021bi<\/li><li>dac\u0103 a\u021bi experimentat indigestie<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu aceste noti\u021be, pute\u021bi descoperi <strong>problemele alimentare<\/strong> la care trebuie s\u0103 lucra\u021bi. Compararea obiceiurilor voastre cu exemplele bune \u0219i rele discutate mai sus v\u0103 poate fi de folos. Acest lucru v\u0103 permite s\u0103 crea\u021bi <strong>o provocare alimentar\u0103 lunar\u0103 adaptat\u0103 organismului vostru<\/strong>. Abia atunci ve\u021bi profita la maximum \u0219i o ve\u021bi \u00eentre\u021bine pe termen lung.<\/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\/2021\/05\/iStock-1301397075-1124x750.jpg\" alt=\"Analiza\u021bi-v\u0103 obiceiurile alimentare \u0219i descoperi\u021bi-v\u0103 deficien\u021bele nutritive\" class=\"wp-image-253361\" width=\"843\" height=\"563\" title=\"Analiza\u021bi-v\u0103 obiceiurile alimentare \u0219i descoperi\u021bi-v\u0103 deficien\u021bele nutritive\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1301397075-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_mancati_in_mod_constient_Incepeti_propria_provocare_alimentara\"><\/span>Cum s\u0103 m\u00e2nca\u021bi \u00een mod con\u0219tient? \u00cencepe\u021bi propria provocare alimentar\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen\u021belegem c\u0103 este posibil s\u0103 nu pute\u021bi s\u0103 v\u0103 schimba\u021bi toate obiceiurile alimentare de pe o zi pe alta sau s\u0103 aloca\u021bi mai mult timp savur\u0103rii meselor de fiecare dat\u0103. Dac\u0103 a\u021bi f\u0103cut o analiz\u0103 a alimenta\u021biei voastre, cu siguran\u021b\u0103 pute\u021bi estima unde ave\u021bi cele mai mari probleme \u0219i ce pute\u021bi face \u00een leg\u0103tur\u0103 cu acestea. Include\u021bi aceste modific\u0103ri \u00een mod natural \u0219i treptat.<\/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\">Cum ar putea p\u0103rea situa\u021bia?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cencerca\u021bi \u00een prima s\u0103pt\u0103m\u00e2n\u0103 s\u0103 m\u00e2nca\u021bi <strong>f\u0103r\u0103 telefon, laptop sau televizor.<\/strong><\/li><li>\u00cen s\u0103pt\u0103m\u00e2na urm\u0103toare, <strong>cre\u0219te\u021bi timpul<\/strong> pe care \u00eel petrece\u021bi savur\u00e2nd m\u00e2ncarea \u0219i <strong>concentra\u021bi-v\u0103 mai mult pe gusturile \u0219i texturile individuale.<\/strong><\/li><li>\u00cen a treia s\u0103pt\u0103m\u00e2n\u0103, \u00eencerca\u021bi s\u0103 v\u0103 concentra\u021bi mai mult pe semnalele corpului vostru. \u00cenv\u0103\u021ba\u021bi s\u0103 identifica\u021bi momentul <strong>c\u00e2nd vi se face foame, c\u00e2nd sunte\u021bi s\u0103tui<\/strong> \u0219i c\u00e2nd e timpul s\u0103 l\u0103sa\u021bi jos tac\u00e2murile.<\/li><li>\u00cen a patra s\u0103pt\u0103m\u00e2n\u0103, dedica\u021bi-v\u0103 <strong>men\u021binerii acestor reguli.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toat\u0103 lumea are un punct de plecare diferit, m\u00e2nc\u0103ruri diferite pe care le consum\u0103 \u0219i obiceiuri alimentare asociate cu aceasta. Punctul anterior, cel cu notarea obiceiurilor alimentare, v\u0103 va ajuta s\u0103 le descoperi\u021bi. Dup\u0103 acest proces, este de datoria fiec\u0103ruia dintre voi s\u0103 v\u0103 <strong>stabili\u021bi propriile \u201ereguli\u201d \u0219i provoc\u0103ri<\/strong> pentru a ajunge la punctul \u00een care pute\u021bi m\u00e2nca \u00een lini\u0219te, f\u0103r\u0103 stimuli \u00een jurul vostru, s\u0103 v\u0103 bucura\u021bi de m\u00e2ncare \u0219i s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 recunoa\u0219te\u021bi semnalele corpului vostru.<\/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\">Pentru a face lucrurile mai simple, pute\u021bi \u00eencepe s\u0103 include\u021bi treptat urm\u0103toarele \u00een via\u021ba voastr\u0103:<\/h3>\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\">1. Atunci c\u00e2nd m\u00e2nca\u021bi, concentra\u021bi-v\u0103 doar asupra m\u00e2nc\u0103rii voastre<\/h3>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 v\u0103 planifica\u021bi ziua, astfel \u00eenc\u00e2t s\u0103 ave\u021bi \u00eentotdeauna posibilitatea de a <strong>dedica mai mult timp m\u00e2nc\u0103rii \u0219i orelor de mas\u0103<\/strong>. Opri\u021bi televizorul, radioul, laptopul sau telefonul \u0219i <strong>am\u00e2na\u021bi sarcinile de la serviciu<\/strong>. Nici m\u0103car c\u0103r\u021bile nu sunt tovar\u0103\u0219i buni \u00een timpul mesei. Intriga acestora v-ar putea atrage at\u00e2t de mult \u00eenc\u00e2t nici s\u0103 nu v\u0103 da\u021bi seama ce \u0219i c\u00e2t a\u021bi m\u00e2ncat deja. Bucura\u021bi-v\u0103 de mas\u0103 \u00een <strong>t\u0103cere \u0219i singuri, sau pe c\u00e2t posibil \u00eempreun\u0103 cu cei dragi.<\/strong><\/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\">2. M\u00e2nca\u021bi \u00eencet<\/h3>\n\n\n\n<p>Alege\u021bi <strong>alimentele care trebuie mestecate<\/strong>. Evita\u021bi s\u0103 consuma\u021bi un smoothie \u00een c\u00e2teva minute, care con\u021bine acela\u0219i num\u0103r de calorii ca o mas\u0103 de pr\u00e2nz, dar care nu v\u0103 las\u0103 senza\u021bia de sa\u021bietate. Sfatul nostru este s\u0103 <strong>mesteca\u021bi fiecare bucat\u0103 de aproximativ 20-30 de ori<\/strong> \u00eenainte de a \u00eenghi\u021bi. Nu v\u0103 face\u021bi griji, nimeni nu v\u0103 cere s\u0103 num\u0103ra\u021bi exact, \u00eens\u0103 poate servi drept \u00eendrumare. Este posibil s\u0103 vre\u021bi s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 sincroniza\u021bi ritmul de a m\u00e2nca cu ceilal\u021bi oameni de la mas\u0103. A\u021bi m\u00e2ncat deja jum\u0103tate dintr-un preparat, iar ceilal\u021bi au luat doar c\u00e2teva guri?<strong> \u00cencerca\u021bi s\u0103 \u00eencetini\u021bi pu\u021bin ritmul. T\u0103ia\u021bi buc\u0103\u021bi mai mici, l\u0103sa\u021bi jos tac\u00e2murile, be\u021bi \u0219i participa\u021bi la fiecare conversa\u021bie. <\/strong>\u00cen timp, m\u00e2ncatul \u00eentr-un ritm mai lent va deveni un lucru firesc pentru voi. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, aminti\u021bi-v\u0103 c\u0103 organismul are nevoie de p\u00e2n\u0103 la <strong>20 de minute pentru a trimite mesajul de sa\u021bietate<\/strong>. Dac\u0103 v\u0103 lungi\u021bi timpul de consum, este posibil s\u0103 m\u00e2nca\u021bi o por\u021bie mai mic\u0103 dec\u00e2t de obicei, deoarece ve\u021bi fi deja s\u0103tui, ceea ce v\u0103 poate reduce aportul total de energie, f\u0103c\u00e2nd mai u\u0219oar\u0103 pierderea \u00een greutate. <span style=\"color: #ff6600\">[2]<\/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\/2021\/05\/iStock-1211746350-1124x749.jpg\" alt=\"M\u00e2nca\u021bi \u00eencet \u0219i bucura\u021bi-v\u0103 de fiecare \u00eenghi\u021bitur\u0103 prin consumul con\u0219tient\" class=\"wp-image-253375\" width=\"843\" height=\"562\" title=\"M\u00e2nca\u021bi \u00eencet \u0219i bucura\u021bi-v\u0103 de fiecare \u00eenghi\u021bitur\u0103 prin consumul con\u0219tient\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-1211746350-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Savura\u021bi-v\u0103 m\u00e2ncarea<\/h3>\n\n\n\n<p>Atunci c\u00e2nd cineva apropiat v\u0103 spune ceva, este nepoliticos s\u0103 nu-i acorda\u021bi aten\u021bie \u0219i s\u0103 faci altceva \u00een acel moment. M\u00e2ncarea pe care voi sau altcineva a\u021bi preg\u0103tit-o cu dragoste <strong>merit\u0103 aceea\u0219i aten\u021bie<\/strong>. Savura\u021bi-i <strong>temperatura, textura \u0219i gustul<\/strong>. Poate c\u0103 ve\u021bi descoperi noi tonuri pe care nu le-a\u021bi gustat niciodat\u0103. Fi\u021bi con\u0219tien\u021bi de fiecare bucat\u0103 pe care o \u00eenghi\u021bi\u021bi, iar acest lucru v\u0103 ajut\u0103 s\u0103 v\u0103 da\u021bi seama mult mai u\u0219or c\u00e2nd sunte\u021bi s\u0103tui. Poate c\u0103 data viitoare c\u00e2nd ve\u021bi merge la fast-food, trei aripioare de pui vor fi suficiente pentru a v\u0103 s\u0103tura \u0219i nu ve\u021bi mai consuma o g\u0103leat\u0103 \u00eentreag\u0103 a\u0219a cum o f\u0103cea\u021bi de obicei.<\/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\">4. \u00cenv\u0103\u021ba\u021bi s\u0103 recunoa\u0219te\u021bi corect momentul \u00een care vi se face foame \u0219i c\u00e2nd sim\u021bi\u021bi senza\u021bia de sa\u021bietate<\/h3>\n\n\n\n<p>Mai exist\u0103 o abilitate foarte important\u0103 asociat\u0103 cu alimenta\u021bia con\u0219tient\u0103, care este util\u0103 \u00een <strong>\u00een\u021belegerea semnalelor corpului uman<\/strong>. V\u0103 pute\u021bi da seama c\u00e2nd v\u0103 e foame \u0219i c\u00e2nd sunte\u021bi s\u0103tui? Este posibil nici s\u0103 nu mai fi\u021bi <strong>con\u0219tien\u021bi de aceste<\/strong> <strong>semnale<\/strong> \u0219i s\u0103 func\u021biona\u021bi \u00een mod automat &#8211; este ora 12, ora pr\u00e2nzului, a\u0219a c\u0103 ve\u021bi m\u00e2nca tot ce este pe farfurie \u0219i ve\u021bi merge mai departe. Cu toate acestea, abordarea din acest caz este una gre\u0219it\u0103. \u00cencerca\u021bi s\u0103 fi\u021bi mai deschi\u0219i la aceste semnale \u0219i merge\u021bi \u00een mod voit s\u0103 m\u00e2nca\u021bi numai atunci c\u00e2nd v\u0103 este foame. Poate peste o or\u0103. Nu conteaz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 masa de pr\u00e2nz este impus\u0103 de regulile sociale, atunci c\u00e2nd sunte\u021bi obi\u0219nui\u021bi s\u0103 m\u00e2nca\u021bi \u00eempreun\u0103 cu colegii,<strong> adapta\u021bi celelalte mese \u00een consecin\u021b\u0103.<\/strong> Dac\u0103 nu v\u0103 este foame \u00een mod normal la ora 12, \u00eencerca\u021bi s\u0103 s\u0103ri\u021bi peste gustarea de la mijlocul dimine\u021bii sau s\u0103 consuma\u021bi o por\u021bie mic\u0103 la micul dejun. Acest lucru va ajuta organismul s\u0103 \u00eenceap\u0103 s\u0103 cear\u0103 mai mult\u0103 m\u00e2ncare mai devreme. La pr\u00e2nz, respecta\u021bi regulile descrise mai sus. M\u00e2nca\u021bi \u00eencet, mesteca\u021bi bine \u0219i opri\u021bi-v\u0103 din m\u00e2ncat atunci c\u00e2nd v\u0103 sim\u021bi\u021bi cam <strong>80% s\u0103tui<\/strong>. \u00cen acest fel, ve\u021bi evita m\u00e2ncatul \u00een exces \u0219i sc\u0103derea nivelului de energie dup\u0103 ce m\u00e2nca\u021bi. Iar dac\u0103 v\u0103 pare r\u0103u c\u0103 arunca\u021bi restul de m\u00e2ncare, <strong>pune\u021bi-l la pachet<\/strong> pentru a-l lua cu voi \u0219i savura\u021bi-l ca gustare sau la cin\u0103.<\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/Hxp4SOhNl4eMKG3Hisw0uLmY0v7-te-T3iMGSQnJeXMaBfDRkF6DIKraj1R2Nx62vg-HS0j291WFSZ0gjUW2xD5RmWwSku4I9ZBoyB1M9Nu7_g3oKR-0AZAKOJHlMlL3wHpv7_VH\" alt=\"\u00cenv\u0103\u021ba\u021bi s\u0103 v\u0103 asculta\u021bi semnalele corpului\" title=\"\u00cenv\u0103\u021ba\u021bi s\u0103 v\u0103 asculta\u021bi semnalele corpului\"\/><\/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\">5. Observa\u021bi cum v\u0103 sim\u021bi\u021bi dup\u0103 ce a\u021bi m\u00e2ncat<\/h3>\n\n\n\n<p>A\u0219a cum organismul vostru semnaleaz\u0103 foamea sau sa\u021bietatea, acesta poate indica \u0219i <strong>ce alimente \u00eei fac bine sau nu.<\/strong><\/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\"><li>V-a\u021bi \u00eenc\u0103rcat vreodat\u0103 diminea\u021ba stomacul cu o por\u021bie uria\u0219\u0103 de terci \u0219i apoi vi s-a f\u0103cut somn? Reduce\u021bi dimensiunea por\u021biei \u0219i \u00eenlocui\u021bi unii carbohidra\u021bi cu proteine sau gr\u0103simi.<\/li><li>M\u00e2nca\u021bi br\u00e2nz\u0103 pr\u0103jit\u0103 \u0219i o por\u021bie mare de cartofi pr\u0103ji\u021bi la un fast-food \u0219i, pentru restul zilei, v\u0103 sim\u021bi\u021bi greoi \u0219i v\u0103 doare stomacul? \u00cencerca\u021bi o jum\u0103tate de por\u021bie data viitoare sau alege\u021bi altceva.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 <strong>asculta\u021bi aceste semnale ale organismului vostru<\/strong>, ve\u021bi face alegeri con\u0219tiente mai bune referitor la ceea ce vre\u021bi s\u0103 consuma\u021bi. M\u00e2ncarea ar trebui s\u0103 fie o surs\u0103 de energie \u0219i nimeni nu vrea s\u0103 se simt\u0103 r\u0103u dup\u0103 ce termin\u0103 o mas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu uita\u021bi c\u0103 alegerea corect\u0103 a alimentelor \u00eencepe cu achizi\u021bia acestora. Dac\u0103 v\u0103 umple\u021bi c\u0103mara doar cu chipsuri, dulciuri \u0219i alimente ultra-procesate, este greu s\u0103 v\u0103 construi\u021bi alimenta\u021bia pe feluri de m\u00e2ncare echilibrate, cu suficiente fructe, legume \u0219i substan\u021be nutritive de care ave\u021bi nevoie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu \u0219ti\u021bi cum s\u0103 face\u021bi achizi\u021bii s\u0103n\u0103toase, articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/7-sfaturi-despre-cum-sa-faceti-alegerile-corecte-la-cumparaturi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">7 sfaturi despre cum s\u0103 face\u021bI alegerile corecte la cump\u0103r\u0103turi<\/a><\/strong><\/span> v\u0103 poate fi de folos.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><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>Poate c\u0103 m\u00e2ncatul con\u0219tient pare pu\u021bin prea complicat la \u00eenceput. Cu toate acestea, dac\u0103 v\u0103 g\u00e2ndi\u021bi mai bine, ve\u021bi constata c\u0103 acestea sunt <strong>principii naturale pe care ar trebui s\u0103 le lua\u021bi ca pe ni\u0219te automatisme<\/strong> &#8230; este posibil s\u0103 le uita\u021bi din cauza ritmului rapid de via\u021b\u0103 \u0219i a stimulilor interminabili din jurul vostru, \u00eens\u0103 acestea sunt lucruri foarte frecvente. S\u0103 m\u00e2nca\u021bi c\u00e2nd v\u0103 e foame, s\u0103 v\u0103 opri\u021bi c\u00e2nd sunte\u021bi s\u0103tui, s\u0103 v\u0103 concentra\u021bi <strong>pe m\u00e2ncare, mestec\u00e2nd suficient sau evit\u00e2nd alimentele care v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi r\u0103u<\/strong>. Face\u021bi din consumul alimentar con\u0219tient propria provocare, adaptat\u0103 obiceiurilor voastre alimentare actuale. Pute\u021bi \u00eencepe cu urm\u0103toarea mas\u0103. Ve\u021bi vedea c\u0103 ve\u021bi sim\u021bi \u00een cur\u00e2nd beneficiile pozitive ale acestui tip de alimenta\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi cum sunte\u021bi cu m\u00e2ncarea? V\u0103 afla\u021bi printre cei <strong>care se bucur\u0103 de fiecare \u00eenghi\u021bitur\u0103 sau m\u00e2nca\u021bi \u00een grab\u0103<\/strong> \u0219i n-ave\u021bi idee ce gust a avut m\u00e2ncarea? \u00cemp\u0103rt\u0103\u0219i\u021bi cu noi experien\u021bele voastre \u00een sec\u021biunea de comentarii \u0219i, dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l shareui\u021bi \u0219i prietenilor vo\u0219tri. Cu siguran\u021b\u0103 se vor bucura \u0219i ei s\u0103 se al\u0103ture acestei provoc\u0103ri alimentare.<\/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\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aceast\u0103 provocare de 30 de zile o s\u0103 v\u0103 schimbe pentru totdeauna viziunea asupra alimentelor. \u00cen plus, este util\u0103 \u00een lupta cu kilogramele \u0219i o s\u0103 v\u0103 ajute s\u0103 evita\u021bi consumul excesiv, deoarece v\u0103 \u00eenva\u021b\u0103 s\u0103 m\u00e2nca\u021bi corect. A\u0219adar, ve\u021bi \u00eencerca?<\/p>\n","protected":false},"author":100,"featured_media":253411,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6482,7358,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-266920","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-dieta-ro","9":"tag-nutritie","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>O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a \u021bine diet\u0103? Cu ajutorul unei provoc\u0103ri alimentare de 30 de zile. \u00cenv\u0103\u021ba\u021bi s\u0103 citi\u021bi semnalele corpului \u0219i s\u0103 sc\u0103pa\u021bi de probleme.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a \u021bine diet\u0103? Cu ajutorul unei provoc\u0103ri alimentare de 30 de zile. \u00cenv\u0103\u021ba\u021bi s\u0103 citi\u021bi semnalele corpului \u0219i s\u0103 sc\u0103pa\u021bi de probleme.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-12T09:02:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-07-12T09:02:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos\",\"datePublished\":\"2021-07-12T09:02:44+00:00\",\"dateModified\":\"2021-07-12T09:02:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\"},\"wordCount\":4274,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\",\"keywords\":[\"diet\u0103\",\"nutri\u021bie\",\"pierdere \u00een greutate\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\",\"name\":\"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\",\"datePublished\":\"2021-07-12T09:02:44+00:00\",\"dateModified\":\"2021-07-12T09:02:50+00:00\",\"description\":\"Cum s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a \u021bine diet\u0103? Cu ajutorul unei provoc\u0103ri alimentare de 30 de zile. \u00cenv\u0103\u021ba\u021bi s\u0103 citi\u021bi semnalele corpului \u0219i s\u0103 sc\u0103pa\u021bi de probleme.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png\",\"width\":1200,\"height\":628,\"caption\":\"30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos - GymBeam Blog","description":"Cum s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a \u021bine diet\u0103? Cu ajutorul unei provoc\u0103ri alimentare de 30 de zile. \u00cenv\u0103\u021ba\u021bi s\u0103 citi\u021bi semnalele corpului \u0219i s\u0103 sc\u0103pa\u021bi de probleme.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/","og_type":"article","og_title":"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos - GymBeam Blog","og_description":"Cum s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a \u021bine diet\u0103? Cu ajutorul unei provoc\u0103ri alimentare de 30 de zile. \u00cenv\u0103\u021ba\u021bi s\u0103 citi\u021bi semnalele corpului \u0219i s\u0103 sc\u0103pa\u021bi de probleme.","og_url":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/","og_site_name":"GymBeam Blog","article_published_time":"2021-07-12T09:02:44+00:00","article_modified_time":"2021-07-12T09:02:50+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos","datePublished":"2021-07-12T09:02:44+00:00","dateModified":"2021-07-12T09:02:50+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/"},"wordCount":4274,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png","keywords":["diet\u0103","nutri\u021bie","pierdere \u00een greutate","un stil de via\u021b\u0103 s\u0103n\u0103tos"],"articleSection":["Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/","url":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/","name":"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png","datePublished":"2021-07-12T09:02:44+00:00","dateModified":"2021-07-12T09:02:50+00:00","description":"Cum s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a \u021bine diet\u0103? Cu ajutorul unei provoc\u0103ri alimentare de 30 de zile. \u00cenv\u0103\u021ba\u021bi s\u0103 citi\u021bi semnalele corpului \u0219i s\u0103 sc\u0103pa\u021bi de probleme.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/featured-33.png","width":1200,"height":628,"caption":"30denn\u00ed v\u00fdzva, kter\u00e1 v\u00e1m pom\u016f\u017ee trvale zhubnout a spr\u00e1vn\u011b j\u00edst"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/266920","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=266920"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/266920\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/253411"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=266920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=266920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=266920"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=266920"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=266920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}