{"id":286197,"date":"2017-09-13T15:32:00","date_gmt":"2017-09-13T13:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286197"},"modified":"2024-05-27T19:15:19","modified_gmt":"2024-05-27T17:15:19","slug":"4-pasi-pentru-alimentatie-mai-buna","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/4-pasi-pentru-alimentatie-mai-buna\/","title":{"rendered":"4 pa\u0219i pentru o alimenta\u021bie mai bun\u0103"},"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\/4-pasi-pentru-alimentatie-mai-buna\/#Pasul_1_Masuraticantariti\" title=\"Pasul 1: M\u0103sura\u021bi\/c\u00e2nt\u0103ri\u021bi!\">Pasul 1: M\u0103sura\u021bi\/c\u00e2nt\u0103ri\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\/4-pasi-pentru-alimentatie-mai-buna\/#Pasul_2_Monitorizati\" title=\"Pasul 2: Monitoriza\u021bi\">Pasul 2: Monitoriza\u021bi<\/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\/4-pasi-pentru-alimentatie-mai-buna\/#Pasul_3_Distribuiti_intr-un_mod_echilibrat_macronutrientii_pentru_fiecare_masa\" title=\"Pasul 3: Distribui\u021bi \u00eentr-un mod echilibrat macronutrien\u021bii pentru fiecare mas\u0103\">Pasul 3: Distribui\u021bi \u00eentr-un mod echilibrat macronutrien\u021bii pentru fiecare mas\u0103<\/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\/4-pasi-pentru-alimentatie-mai-buna\/#Pasul_4_Incepeti_sa_va_faceti_planul_pentru_alimentatie\" title=\"Pasul 4: \u00cencepe\u021bi s\u0103 v\u0103 face\u021bi planul pentru alimenta\u021bie\">Pasul 4: \u00cencepe\u021bi s\u0103 v\u0103 face\u021bi planul pentru alimenta\u021bie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sunte\u021bi preg\u0103ti\u021bi s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi modul \u00een care m\u00e2nca\u021bi? Sigur, pute\u021bi arunca acel cheeseburger \u0219i s\u0103 accepta\u021bi unul paleo, pute\u021bi reduce carbohidra\u021bii sau \u00eencerca orice alt sistem care <strong>reprezint\u0103 o diferen\u021b\u0103 de 180 de grade de la dieta voastr\u0103 curent\u0103. <\/strong>G\u00e2ndi\u021bi-v\u0103 doar c\u0103&nbsp;\u00een acest mod <strong>nu o s\u0103 v\u0103 preg\u0103ti\u021bi dec\u00e2t pentru un e\u0219ec. <\/strong>\u00cenainte de a face ceva, \u00eenv\u0103\u021ba\u021bi <strong>abilit\u0103\u021bile alimenta\u021biei \u201econ\u0219tiente\u201c.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>La ce anume ne referim mai exact? <\/em>Dac\u0103 afla\u021bi&nbsp;<strong>din ce se compune alimenta\u021bia voastr\u0103<\/strong> \u0219i folosi\u021bi aceste informa\u021bii pentru a v\u0103 alimenta mai bine, a\u021bi f\u0103cut pasul cel mai greu! Una dintre cele mai bune moduri de a \u00eencepe este <strong>de a urm\u0103ri macronutrien\u021bii<\/strong> &#8211; proteinele, carbohidra\u021bii, gr\u0103simile \u0219i de asemenea, caloriile totale ale alimentelor.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/recept.jpg\" alt=\"c\u00e2te proteine, gr\u0103simi \u0219i carbohidra\u021bi ar trebui s\u0103 consuma\u021bi?\" style=\"width:843px\" title=\"c\u00e2te proteine, gr\u0103simi \u0219i carbohidra\u021bi ar trebui s\u0103 consuma\u021bi?\"\/><\/figure>\n<\/div>\n\n\n<p>Pentru clarificare: ac<strong>est lucru nu v\u0103 incurc\u0103 cu nimic. <\/strong>Acest lucru nu \u00eenseamn\u0103 c\u0103 de acum \u00eencolo o s\u0103 fi\u021bi la un regim alimentar f\u0103r\u0103 sf\u00e2r\u0219it sau c\u0103 trebuie s\u0103 v\u0103 cump\u0103ra\u021bi trei seturi de c\u00e2ntare de buc\u0103t\u0103rie, pentru acas\u0103, \u00een ma\u0219in\u0103 \u0219i pentru locul de munc\u0103. Aceasta \u00eenseamn\u0103 c\u0103, <strong>orice a\u021bi decide s\u0103 face\u021bi,<\/strong>&nbsp;o s\u0103 face\u021bi dintr-o pozi\u021bie de cunoa\u0219tere, nu din ignoran\u021b\u0103. \u00cencerca\u021bi-l pentru c\u00e2teva s\u0103pt\u0103m\u00e2ni. La urma urmei, ce ave\u021bi de pierdut?<\/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=\"105718,105964,107113,107605,113041\" ><\/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=\"Pasul_1_Masuraticantariti\"><\/span>Pasul 1: M\u0103sura\u021bi\/c\u00e2nt\u0103ri\u021bi!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 am reu\u0219it s\u0103 v\u0103 convingem s\u0103&nbsp;<strong>l\u0103sati macronutrien\u021bii s\u0103 intre \u00een via\u021ba voastr\u0103,<\/strong> probabil cu o voce trist\u0103 v\u0103 \u00eentreba\u021bi: <em>\u201eOK, c\u00e2t de mult dureaz\u0103 \u0219i ce trebuie s\u0103 cump\u0103r?\u201c<\/em> Din fericire, r\u0103spunsul la prima \u00eentrebare este <em>\u201enu foarte mult\u201c<\/em> iar pentru a doua \u00eentrebare,&nbsp;<em>\u201enimic special\u201c.<\/em><\/p>\n\n\n\n<p>C\u00e2nd \u00eenv\u0103\u021ba\u021bi s\u0103 v\u0103 urm\u0103ri\u021bi dieta, cele mai bune trei instrumente pe care le pute\u021bi avea \u00een buc\u0103t\u0103rie sunt: <strong>c\u00e2ntar de buc\u0103t\u0103rie, caiet\/aplica\u021bie pentru num\u0103rarea caloriilor<\/strong> (<em>poate servi \u0219i un smartphone &#8211; recomand\u0103m aplica\u021bia <strong>MyFitnessPal<\/strong><\/em>) <strong>\u0219i<\/strong> <strong><a href=\"https:\/\/gymbeam.ro\/cupe-de-masurare-5buc-1-5-15-50-100-ml.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cupe de m\u0103surare<\/a>.<\/strong> &nbsp;De asemenea, recomand\u0103m s\u0103 ave\u021bi la \u00eendem\u00e2n\u0103 un calculator (<em>dac\u0103 nu sunte\u021bi un expert \u00een num\u0103rarea pe degete<\/em>), precum \u0219i <strong>o surs\u0103 de informa\u021bii nutri\u021bionale.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-587213934.jpg\" alt=\"cum s\u0103 ne hr\u0103nim s\u0103n\u0103tos - cum s\u0103 c\u00e2nt\u0103rim alimentele\" style=\"width:843px;height:562px\" title=\"cum s\u0103 ne hr\u0103nim s\u0103n\u0103tos - cum s\u0103 c\u00e2nt\u0103rim alimentele\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 alimenta\u021biei voastre \u00eei este atribuit\u0103 o etichet\u0103, acest lucru este un bun \u00eenceput. Cu toate acestea,&nbsp;<strong>dac\u0103 prefera\u021bi alimentele care sunt f\u0103r\u0103 etichete<\/strong>&nbsp;(<em>pe acestea, \u00een mod normal, ar trebui s\u0103 le favoriza\u021bi<\/em>), ave\u021bi mai multe op\u021biuni. Orice&nbsp;<strong>ghid de num\u0103rare a caloriilor,<\/strong>&nbsp;cum ar fi <a href=\"https:\/\/www.amazon.com\/Complete-Book-Food-Counts-9th\/dp\/0440245613\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Complete Book of Food Counts<\/a>&nbsp;sau alt\u0103 surs\u0103 similar\u0103 este \u00een regul\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, exist\u0103 <strong>nenum\u0103rate surse online<\/strong>, cea mai proeminent\u0103 fiind <a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">USDA National Nutrient Database for Standard Reference<\/a>, sau la noi &#8211;&nbsp;<a href=\"http:\/\/matrixgym.ro\/nutritie\/tabel-calorii-din-alimente\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tabelurile cu calorii<\/a>. Dac\u0103 nu ave\u021bi un calculator la \u00eendem\u00e2n\u0103, nu v\u0103 face\u021bi griji &#8211; ast\u0103zi <strong>exist\u0103 aplica\u021bii mobile<\/strong>, care, pentru calculul cel mai u\u0219or, folosesc datele din USDA(precum MyFitnessPal).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 v\u0103 re\u021bine\u021bi planul meseler principale <strong>este mai u\u0219or dec\u00e2t a\u021bi crede.<\/strong> Cei mai mul\u021bi dintre noi avem&nbsp;<strong>\u00een jur de 20-30 de alimente preferate,<\/strong> pe care le consum\u0103m \u00een mod regulat. \u00cenainte s\u0103 v\u0103 da\u021bi seama, o s\u0103 v\u0103 aminti\u021bi c\u0103 170 de grame de piept de pui crud au aproximativ 140 de calorii, pu\u021bin mai mult de&nbsp;<strong>26 de grame de proteine \u0219i 3 grame de gr\u0103sime.<\/strong> De asemenea, cu timpul,&nbsp;<strong>o s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 recunoa\u0219te\u021bi vizual<\/strong> 170 de grame de piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui <\/a>f\u0103r\u0103 a fi nevoie s\u0103 scoate\u021bi c\u00e2ntarul de buc\u0103t\u0103rie.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-585296166.jpg\" alt=\"macronutrien\u021bii - cum s\u0103 v\u0103 calcula\u021bi mesele\" style=\"width:843px;height:562px\" title=\"macronutrien\u021bii - cum s\u0103 v\u0103 calcula\u021bi mesele\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 nu sunte\u021bi \u00eenc\u0103 la acest nivel, <strong>p\u0103stra\u021bi c\u00e2ntarul de buc\u0103t\u0103rie \u0219i cupa de m\u0103surare la \u00eendem\u00e2n\u0103. <\/strong>Pentru produsele alimentare care se c\u00e2nt\u0103resc \u00een general pe grame (<em>acestea sunt cele mai multe mese)<\/em>, <strong>utiliza\u021bi un c\u00e2ntar de buc\u0103t\u0103rie.<\/strong> Pentru produsele alimentare pentru care caloriile se num\u0103r\u0103 \u00een unit\u0103\u021bi de volum, <strong>utiliza\u021bi cupa de m\u0103surare.<\/strong> Determina\u021bi num\u0103rul, aduna\u021bi \u0219i aceasta este! <strong>Cunoa\u0219te\u021bi-v\u0103 aportul de macronutrien\u021bi!<\/strong><\/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=\"Pasul_2_Monitorizati\"><\/span>Pasul 2: Monitoriza\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum \u0219ti\u021bi cum&nbsp;<em>\u201esta\u021bi\u201c <\/em>cu m\u00e2ncarea, sau <strong>cel pu\u021bin \u00een ceea ce prive\u0219te macronutrien\u021bii.<\/strong> De exemplu, s\u0103 spunem c\u0103 atunci c\u00e2nd v\u0103 \u00eentoarce\u021bi de la locul de munc\u0103 \u00een fiecare zi, o s\u0103 consuma\u021bi aproximativ <strong>un sfert de can\u0103 de unt de migdale \u0219i un m\u0103r.<\/strong> Macronutrientii or s\u0103 arate astfel:<\/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<p><strong>\u00bc&nbsp;cea\u0219c\u0103 cu unt de migdale<\/strong><\/p>\n\n\n\n<p>\u2022 Calorii: 384<br>\u2022 Gr\u0103simi: 34 g<br>\u2022 Proteine: 13 g<br>\u2022 Carbohidra\u021bi: 11 g<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1 m\u0103r mare cu coaj\u0103<\/strong><\/p>\n\n\n\n<p>\u2022 Calorii: 116<br>\u2022 Gr\u0103simi: 0 g<br>\u2022 Proteine: 1 g<br>\u2022 Carbohidra\u021bi: 30 g<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478744164.jpg\" alt=\"valori nutri\u021bionale - unt de migdale \u0219i un m\u0103r\" style=\"width:843px;height:562px\" title=\"valori nutri\u021bionale - unt de migdale \u0219i un m\u0103r\"\/><\/figure>\n<\/div>\n\n\n<p>Baza de date nutri\u021bionale ofer\u0103 <strong>un rezumat incredibil de complex de micronutrien\u021bi<\/strong>, inclusiv un num\u0103r de aminoacizi individuali, dar nu v\u0103 face\u021bi griji pentru acestea p\u00e2n\u0103 c\u00e2nd nu v\u0103 trebuie \u00een mod special. P\u00e2n\u0103 c\u00e2nd nu o s\u0103 v\u0103 familiariza\u021bi bine cu acestea, este \u00een regul\u0103 dac\u0103 la \u00eenceput o s\u0103 \u00eenv\u0103\u021ba\u021bi doar cele mai elementare lucruri: <strong>calorii, proteine, gr\u0103simi \u0219i carbohidra\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u021bi descoperi c\u0103 \u0219i cantitatea de macronutrien\u021bi este rareori un num\u0103r \u00eentreg &#8211; <strong>nicio problem\u0103.<\/strong> Dac\u0103 nu dori\u021bi s\u0103 v\u0103 petrece\u021bi mai mult timp cu matematica dec\u00e2t cu alimenta\u021bia, nu v\u0103 chinui\u021bi cu calcule pentru sutimi de grame. \u00cen cazul \u00een care num\u0103rul de dup\u0103 zecimala&nbsp;<strong>se termin\u0103 p\u00e2n\u0103 la .50,<\/strong> se rotunje\u0219te \u00een partea de jos, iar dac\u0103 este <strong>mai mare de .51,<\/strong> se rotunje\u0219te \u00een sus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odat\u0103 ce v\u0103 calcula\u021bi valoarea macronutrientilor necesari &#8211; aceasta <strong>este o parte cheie <\/strong>&#8211; nota\u021bi-v\u0103 \u00een caiet. Orice om de afaceri de succes \u0219tie c\u0103 <strong>ceea ce se m\u0103soar\u0103 se \u0219i \u00eembun\u0103t\u0103\u021be\u0219te.<\/strong> Sau cu adaos: <strong>\u201eCeea ce se m\u0103soar\u0103 \u0219i se \u00eenregistreaz\u0103, se va \u00eembun\u0103t\u0103\u021bi exponen\u021bial.\u201c<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceasta \u00eenseamn\u0103 c\u0103 atunci c\u00e2nd m\u0103sura\u021bi alimenta\u021bia voastr\u0103 \u0219i nota\u021bi, <strong>rezultatele voastre se vor \u00eembun\u0103t\u0103\u021bi chiar mai repede,<\/strong> datorit\u0103 trasabilit\u0103\u021bii pe care o prezint\u0103 caietul sau aplica\u021bia mobil\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i poate suna simplu, este important &#8211; <strong>nu uita\u021bi s\u0103 v\u0103 nota\u021bi<\/strong> ce alimentele a\u021bi consumat la mas\u0103 voastr\u0103, nu nota\u021bi doar macronutrien\u021bii. Astfel, dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni, pute\u021bi planifica <strong>mesele pentru \u00eentreaga s\u0103pt\u0103m\u00e2n\u0103 <\/strong>din noti\u021bele voastre, f\u0103r\u0103 s\u0103 fi\u021bi nevoi\u021bi s\u0103 v\u0103 c\u0103uta\u021bi din nou fiecare mas\u0103 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pasul_3_Distribuiti_intr-un_mod_echilibrat_macronutrientii_pentru_fiecare_masa\"><\/span>Pasul 3: Distribui\u021bi \u00eentr-un mod echilibrat macronutrien\u021bii pentru fiecare mas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acum \u0219ti\u021bi cum s\u0103 m\u0103sura\u021bi macronutrien\u021bii. <\/strong>Dup\u0103 ce o s\u0103 fi\u021bi siguri, specifica\u021bi modul \u00een care <strong>\u00eemp\u0103r\u021birea voastr\u0103 nutri\u021bional\u0103 va ar\u0103ta<\/strong> <strong>\u00een viitor<\/strong> \u0219i cum macronutrien\u021bii sunt distribui\u021bi pentru fiecare mas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primul num\u0103r de care este nevoie pentru planificarea alimenta\u021biei voastre este <strong>cantitatea de calorii, de care corpul vostru are nevoie<\/strong>. Acest num\u0103r depinde de <strong>v\u00e2rsta voastr\u0103, sex, greutate, rata metabolic\u0103, nivelul de activitate, obiectivele \u0219i perioada de timp<\/strong> de care ave\u021bi nevoie pentru a le atinge. Exist\u0103 <strong>mai multe calculatoare online<\/strong>, care v\u0103 pot ajuta la calcularea acestui num\u0103r, astfel \u00eenc\u00e2t nu trebuie s\u0103 v\u0103 chinui\u021bi pentru acest lucru.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-529072400.jpg\" alt=\"c\u00e2te proteine, gr\u0103simi \u0219i carbohidra\u021bi ar trebui s\u0103 consuma\u021bi?\" style=\"width:843px;height:562px\" title=\"c\u00e2te proteine, gr\u0103simi \u0219i carbohidra\u021bi ar trebui s\u0103 consuma\u021bi?\"\/><\/figure>\n<\/div>\n\n\n<p>Pentru a simplifica, s\u0103 presupunem c\u0103 a\u021bi aflat c\u0103 <strong>ave\u021bi nevoie de un aport de 2000 de calorii pe zi<\/strong>, face\u021bi efort fizic \u0219i v\u0103 afla\u021bi \u00een faza de pierdere \u00een greutate. Distribui\u021bi macronutrien\u021bii&nbsp;astfel \u00eenc\u00e2t s\u0103 \u0219ti\u021bi <strong>c\u00e2t de multe calorii ar trebui s\u0103 consuma\u021bi pentru fiecare mas\u0103 \u00een parte<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De exemplu, \u00eencepe\u021bi <strong>cu un plan simplu &#8211; Proteine 40%\/Carbohidra\u021bi 40%\/Gr\u0103simi 20%<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 pentru 2 000 de calorii ave\u021bi nevoie de un aport zilnic de 800 de calorii din proteine, 800 de calorii din carbohidra\u021bi \u0219i 400 de calorii din gr\u0103simi. Pentru a \u0219ti c\u00e2te grame din fiecare macronutrient trebuie s\u0103 include\u021bi \u00een dieta de zi cu zi, <strong>recalcula\u021bi aceste calorii pe grame.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>Dac\u0103 ajut\u0103, pute\u021bi s\u0103 v\u0103 tatua\u021bi pe m\u00e2n\u0103: <strong>1 gram de proteine con\u021bine 4 calorii. 1 gram de carbohidra\u021bi con\u021bine 4 calorii. 1 gram de gr\u0103sime con\u021bine 9 calorii.<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La o alimenta\u021bie de 2000 de calorii &#8211; macronutrientii dvs. se calculeaz\u0103 astfel: <strong>800 de calorii \/ 4 calorii pentru gram = 200 g de proteine.<\/strong> Acela\u0219i num\u0103r ve\u021bi ob\u021bine de la 40% de carbohidra\u021bi, 200 g. Din 20% de gr\u0103simi este ecua\u021bia <strong>400\/9 calorii pentru gram de gr\u0103sime = 44 g de gr\u0103sime<\/strong> (rotunjit \u00een jos).<\/p>\n\n\n\n<p><strong>La 2 000 de calorii pe zi, la un raport de 40\/40\/20, ave\u021bi nevoie de: <\/strong>200 de grame de proteine, 200 de grame de carbohidra\u021bi \u0219i 44 grame de gr\u0103sime.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537818115.jpg\" alt=\"c\u00e2te calorii ar trebui s\u0103 consuma\u021bi?\" style=\"width:843px;height:562px\" title=\"c\u00e2te calorii ar trebui s\u0103 consuma\u021bi?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pasul_4_Incepeti_sa_va_faceti_planul_pentru_alimentatie\"><\/span>Pasul 4: \u00cencepe\u021bi s\u0103 v\u0103 face\u021bi planul pentru alimenta\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acum v\u0103 cunoa\u0219te\u021bi m\u0103sur\u0103torile. Dar numerele nu le pute\u021bi consuma \u0219i nu <strong>pute\u021bi prezice modul \u00een care v\u0103 ve\u021bi sim\u021bi dup\u0103 acestea.<\/strong> \u00cen timp ce propor\u021biile clasice cu care pute\u021bi \u00eencepe, precum 40\/40\/20 sau 40\/50\/10, <strong>ar trebui s\u0103 fie cele care conduc, acestea pot fi ajustate cu u\u0219urin\u021b\u0103 pe parcurs.<\/strong><\/p>\n\n\n\n<p>\u00cencerca\u021bi ceva de genul 40\/40\/20, iar dac\u0103 o s\u0103 v\u0103 fie tot timpul foame, <strong>cre\u0219te\u021bi % de proteine&nbsp;<\/strong>Dac\u0103 v\u0103 lipse\u0219te energia, pute\u021bi \u00eencerca <strong>s\u0103 cre\u0219te\u021bi cantitatea de carbohidra\u021bi. <\/strong>Nutri\u021bia culturi\u0219tilor face parte par\u021bial din \u0219tiin\u021b\u0103, par\u021bial din art\u0103 \u0219i \u00eentotdeauna \u00eencerc\u0103m s\u0103 g\u0103sim <strong>echilibrul individual!<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-465083128.jpg\" alt=\"pregatirea alimentelor fitness \u00een doze - ambalatul\" style=\"width:843px;height:562px\" title=\"pregatirea alimentelor fitness \u00een doze - ambalatul\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Pe parcursul acestui proces s\u0103 nu v\u0103 \u00eenebuni\u021bi cu calculele.<\/strong> Ob\u021bine\u021bi c\u00e2t mai u\u0219or calculele de macronutrien\u021bi, iar atunci c\u00e2nd nu sunte\u021bi acas\u0103 sau dac\u0103 v\u0103 gr\u0103bi\u021bi, <strong>estima\u021bi por\u021bia dumneavoastr\u0103 dup\u0103 ochi. <\/strong>\u00cen cazul \u00een care \u00eentr-o zi proteinele voastre sunt mai mici ca num\u0103r, iar carbohidra\u021bii sunt un pic mai mari ca num\u0103r, s\u0103 nu v\u0103 face\u021bi griji. Ultimul lucru pe care a\u021bi dori este <strong>ca stresul de la calculele pentru atingerea raportului perfect de&nbsp;macronutrien\u021bi&nbsp;s\u0103 distrug\u0103 motiva\u021bia voastr\u0103 de a m\u00e2nca s\u0103n\u0103tos.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, nu fi\u021bi <strong>obseda\u021bi de diferen\u021be \u00een propor\u021bii.<\/strong> S\u0103 m\u00e2nca\u021bi aproximativ \u00een raportul de 40\/40\/20 este <strong>mai bine dec\u00e2t s\u0103 nu \u0219ti\u021bi deloc despre ceea ce m\u00e2nca\u021bi. <\/strong>Dac\u0103 nu pute\u021bi \u00een fiecare zi s\u0103 v\u0103 nota\u021bi totul, \u00eencerca\u021bi dup\u0103 cum pute\u021bi. La \u00eenceput va p\u0103rea o munc\u0103 grea, dar dup\u0103 ce o s\u0103 con\u0219tientiza\u021bi, <strong>o s\u0103 face\u021bi acest lucru de la sine.<\/strong><\/p>\n\n\n\n<p>Mai multe despre preg\u0103tirea alimentelor se poate citi \u00een articolul <a href=\"https:\/\/gymbeam.ro\/blog\/5-reguli-fitness-pentru-prepararea-alimentelor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 reguli de succes pentru prepararea \u0219i \u00eempachetarea alimentelor<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sper\u0103m c\u0103 acest articol <strong>v-a ajutat \u0219i v-a inspirat s\u0103 face\u021bi schimb\u0103ri pozitive \u00een dieta dumneavoastr\u0103. <\/strong>Dar dac\u0103 sunte\u021bi \u00een c\u0103utarea unei alternative pentru c\u00e2nt\u0103rirea alimentelor \u0219i a m\u00e2nc\u0103rurilor, inspira\u021bi-v\u0103 din articolul nostru<strong><a href=\"https:\/\/gymbeam.ro\/blog\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 sfaturi cu privire la sc\u0103derea de gr\u0103sime, f\u0103r\u0103 num\u0103rarea macronutrien\u021bilor<\/a>.<\/strong> \u00cen cazul \u00een care v-a pl\u0103cut articolul, <strong>pute\u021bi s\u0103 \u00eel sprijini\u021bi distribuindu-l.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/healthy-fats\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy fats\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","protected":false},"excerpt":{"rendered":"<p>Cum s\u0103 m\u00e2nca\u021bi mai bine? Cu siguranta nu ar trebui sa urma\u021bi o dieta ce ar \u00eensemna o schimbare de 180 de grade fa\u021b\u0103 de dieta actual\u0103. Uita\u021bi-v\u0103 aici!<\/p>\n","protected":false},"author":25,"featured_media":70294,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,6674,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-286197","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-plan-alimentar","10":"tag-sanatate","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>4 pa\u0219i pentru o alimenta\u021bie mai bun\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 m\u00e2nca\u021bi mai bine? 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