{"id":286382,"date":"2017-06-07T10:09:00","date_gmt":"2017-06-07T08:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=286382"},"modified":"2024-05-28T10:16:41","modified_gmt":"2024-05-28T08:16:41","slug":"cele-mai-frecvente-greseli-la-micul-dejun","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-greseli-la-micul-dejun\/","title":{"rendered":"Cele mai frecvente 6 gre\u0219eli comise la micul dejun \u0219i cum s\u0103 le rezolva\u021bi"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-greseli-la-micul-dejun\/#Cele_mai_frecvente_sase_greseli_la_micul_dejun\" title=\"Cele mai frecvente \u0219ase gre\u0219eli la micul dejun\">Cele mai frecvente \u0219ase gre\u0219eli la micul dejun<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#1_Produse_de_patiserie_dulci_si_bautura_pe_baza_de_cafea_bogata_in_calorii_de_exemplu_latte_cu_frisca\" title=\"1. Produse de patiserie dulci \u0219i b\u0103utur\u0103 pe baz\u0103 de cafea bogat\u0103 \u00een calorii (de exemplu, latte cu fri\u0219c\u0103)\">1. Produse de patiserie dulci \u0219i b\u0103utur\u0103 pe baz\u0103 de cafea bogat\u0103 \u00een calorii (de exemplu, latte cu fri\u0219c\u0103)<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#2_Smoothie_cu_zahar\" title=\"2. Smoothie cu zah\u0103r\">2. Smoothie cu zah\u0103r<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#3_Produse_bogate_in_calorii_pline_de_grasimi_si_zahar\" title=\"3. Produse bogate \u00een calorii, pline de gr\u0103simi \u0219i zah\u0103r\">3. Produse bogate \u00een calorii, pline de gr\u0103simi \u0219i zah\u0103r<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#4_Alimente_cu_continut_scazut_de_calorii\" title=\"4. Alimente cu con\u021binut sc\u0103zut de calorii\">4. Alimente cu con\u021binut sc\u0103zut de calorii<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#5_Cereale_dulci_musli_sau_granola\" title=\"5. Cereale dulci, musli sau granola\">5. Cereale dulci, musli sau granola<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#6_Uitati_de_fructe_si_legume\" title=\"6. Uita\u021bi de fructe \u0219i legume.\">6. Uita\u021bi de fructe \u0219i legume.<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#Ce_ar_trebui_sa_contina_un_mic_dejun_echilibrat\" title=\"Ce ar trebui s\u0103 con\u021bin\u0103 un mic dejun echilibrat?\">Ce ar trebui s\u0103 con\u021bin\u0103 un mic dejun echilibrat?<\/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\/cele-mai-frecvente-greseli-la-micul-dejun\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Micul dejun poate fi o modalitate excelent\u0103 s\u0103 v\u0103 \u00eencepe\u021bi ziua, dar poate afecta negativ modul \u00een care v\u0103 sim\u021bi\u021bi \u00een timpul dimine\u021bii. Multe depind de compozi\u021bia acestuia. Nu este vorba doar de caloriile dintr-un produs pe care \u00eel vede\u021bi primul dup\u0103 ce deschide\u021bi frigiderul. <strong>Selec\u021bia de ingrediente brute \u0219i valoarea lor nutritiv\u0103 joac\u0103 un rol esen\u021bial.<\/strong> Pentru asta v\u0103 sare \u00een ajutor articolul de ast\u0103zi, care con\u021bine cele mai frecvente gre\u0219eli pe care le face\u021bi atunci c\u00e2nd alege\u021bi micul dejun \u0219i v\u0103 ofer\u0103 sfaturi despre cum s\u0103 le remedia\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=\"Cele_mai_frecvente_sase_greseli_la_micul_dejun\"><\/span>Cele mai frecvente \u0219ase gre\u0219eli la micul dejun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Practic, nu e nimic gre\u0219it dac\u0103 din c\u00e2nd \u00een c\u00e2nd m\u00e2nca\u021bi cl\u0103tite&nbsp; cu ciocolat\u0103 cu o por\u021bie dubl\u0103 de fri\u0219c\u0103 sau un hot dog cu chifl\u0103 alb\u0103. Dar dac\u0103 v\u0103 \u00eencepe\u021bi fiecare zi cu un mic dejun care nu respect\u0103 regulile de baz\u0103 ale <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">unei alimenta\u021bii s\u0103n\u0103toase<\/a>, cu timpul este posibil s\u0103 observa\u021bi mai multe consecin\u021be negative. De exemplu, risca\u021bi <strong>probleme de concentrare<\/strong> la locul de munc\u0103 sau la \u0219coal\u0103 sau <strong>\u00eencetinirea<\/strong> procesului de pierdere \u00een greutate. Ca s\u0103 nu mai vorbim c\u0103 este mai probabil s\u0103 v\u0103 supraalimenta\u021bi \u0219i s\u0103 v\u0103 sim\u021bi\u021bi <strong>obosi\u021bi<\/strong> dec\u00e2t plini de energie, mai ales dup\u0103 o mas\u0103 mai consistent\u0103 \u0219i mai gras\u0103. S\u0103 v\u0103 prezent\u0103m cele mai frecvente gre\u0219eli \u00eent\u00e2lnite la micul dejun.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Produse_de_patiserie_dulci_si_bautura_pe_baza_de_cafea_bogata_in_calorii_de_exemplu_latte_cu_frisca\"><\/span>1. Produse de patiserie dulci \u0219i b\u0103utur\u0103 pe baz\u0103 de cafea bogat\u0103 \u00een calorii (de exemplu, latte cu fri\u0219c\u0103)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un astfel de mic dejun ar fi cu siguran\u021b\u0103 invidiat de Homer Simpson, dar nu este ideal din punct de vedere al compozi\u021biei. De fapt, cornurile, gogo\u0219ile, gogo\u0219ile, pr\u0103jiturile \u0219i alte tipuri de produse de patiserie dulci, de obicei foarte procesate, <strong>con\u021bin \u00een mod normal propor\u021bii mari de zah\u0103r, gr\u0103simi (trans) nepotrivite \u0219i deseori sare<\/strong> pentru \u00eembun\u0103t\u0103\u021birea gustului. Acest lucru le face <strong>s\u0103race \u00een vitamine, minerale, precum \u0219i \u00een proteine \u0219i fibre<\/strong>, care ajut\u0103 la senza\u021bia de sa\u021bietate. C\u00e2nd be\u021bi o cafea \u00eendulcit\u0103 cu mai mult sirop, lapte \u0219i fri\u0219c\u0103 al\u0103turi de un astfel de mic dejun, mai degrab\u0103 consuma\u021bi o b\u0103utur\u0103 pe baz\u0103 de cafea bogat\u0103 \u00een calorii \u00een loc de o b\u0103utur\u0103 care s\u0103 v\u0103 stimuleze energia. Drept urmare, consuma\u021bi o bomb\u0103 caloric\u0103 mare care nu este ideal\u0103 pentru a \u00eencepe o nou\u0103 zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi trece din c\u00e2nd \u00een c\u00e2nd pe la brut\u0103rie \u00een drum spre cas\u0103 de la serviciu sau de la \u0219coal\u0103 pentru produse de patiserie dulci proaspete pe care le pute\u021bi m\u00e2nca \u00een timp ce v\u0103 plimba\u021bi. <strong>Con\u021binutul ridicat de zah\u0103r<\/strong> v\u0103 va permite s\u0103 sim\u021bi\u021bi un val de energie \u0219i, \u00een acela\u0219i timp, senza\u021bii foarte pl\u0103cute, satisf\u0103c\u0103toare, <strong>datorit\u0103 nivelului crescut al hormonului dopamin\u0103<\/strong>. Din p\u0103cate, aceast\u0103 stare euforic\u0103 va disp\u0103rea la fel de repede cum a ap\u0103rut. Energia eliberat\u0103 rapid din zah\u0103r se absoarbe repede \u0219i atunci stomacul fl\u0103m\u00e2nd \u00eencepe s\u0103 cear\u0103 din nou, de data asta \u0219i mai mult\u0103 m\u00e2ncare. Dac\u0103 ve\u021bi m\u00e2nca un alt produs dulce care s\u0103 creasc\u0103 din nou nivelul de dopamin\u0103, \u00een loc s\u0103 v\u0103 concentra\u021bi pe munc\u0103 \u0219i studiu probabil c\u0103 v\u0103 ve\u021bi g\u00e2ndi ce s\u0103 mai m\u00e2nca\u021bi pentru restul dimine\u021bii. . <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg\" alt=\"Dezavantajele unui produs de patiserie dulce \u0219i cafea aromat\u0103 la micul dejun\" class=\"wp-image-309247\" style=\"width:843px;height:563px\" title=\"Dezavantajele unui produs de patiserie dulce \u0219i cafea aromat\u0103 la micul dejun\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1037309200-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 preg\u0103ti\u021bi un mic dejun mai s\u0103n\u0103tos?<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 renun\u021ba\u021bi la vizita zilnic\u0103 la brut\u0103ria voastr\u0103 preferat\u0103. Pentru o senza\u021bie de sa\u021bietate mai lung\u0103 \u0219i nutrien\u021bi s\u0103n\u0103to\u0219i, trebuie s\u0103 face\u021bi unele modific\u0103ri. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spre exemplu, pute\u021bi \u00eencepe <strong>cu ni\u0219te<\/strong> iaurt ne\u00eendulcit cu un procentaj sc\u0103zut de gr\u0103sime \u0219i <strong>o bucat\u0103 de fruct proasp\u0103t<\/strong> l\u00e2ng\u0103 produsul de patiserie dulce.<\/li>\n\n\n\n<li>Urm\u0103torul pas ar fi s\u0103 \u00eenlocui\u021bi <strong>produsul de patiserie dulce cu unul s\u0103rat<\/strong>. \u00cencerca\u021bi s\u0103 g\u0103si\u021bi unul care s\u0103 con\u021bin\u0103 o propor\u021bie mare de f\u0103in\u0103 integral\u0103. Apoi pute\u021bi ad\u0103uga ni\u0219te <strong>\u0219unc\u0103 sau br\u00e2nz\u0103 de calitate, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> proaspete<\/strong> \u0219i savura\u021bi totul \u00een lini\u0219te \u00eenainte de serviciu.<\/li>\n\n\n\n<li>Dac\u0103 nu ave\u021bi timp diminea\u021ba, pute\u021bi preg\u0103ti mic dejunul cu o zi \u00een avans. Ce a\u021bi spune de<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-ovaz-fermentat-peste-noapte-cu-nuci-si-fructe\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> ni\u0219te ov\u0103z l\u0103sat la fermentat peste noapte?<\/a> Diminea\u021ba doar \u00eel scoate\u021bi din frigider \u0219i \u00eel savura\u021bi \u00een lini\u0219te, f\u0103r\u0103 grab\u0103.<\/li>\n\n\n\n<li>Pute\u021bi prepara <strong>\u0219i acas\u0103 <\/strong>&nbsp;produse de patiserie dulci, cum ar fi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-gogosi-coapte-cu-ciocolata-si-zmeura\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gogo\u0219i cu ciocolat\u0103<\/a> <strong>.<\/strong> \u00cen compara\u021bie cu gogo\u0219ile din comer\u021b, cele preparate de voi vor fi mai echilibrate nutri\u021bional, cu mai multe proteine \u0219i fibre.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi treptat s\u0103 \u00eenlocui\u021bi cafeaua preferat\u0103 aromat\u0103.<\/strong> Pentru \u00eenceput, renun\u021ba\u021bi la o cantitate mic\u0103 de fri\u0219c\u0103, apoi reduce\u021bi cantitatea de zah\u0103r \u0219i, \u00een timp, s-ar putea s\u0103 v\u0103 plac\u0103 ne\u00eendulcit\u0103, cu pu\u021bin lapte semi-degresat sau cu un con\u021binut sc\u0103zut de gr\u0103simi. De asemenea, \u00een loc de zah\u0103r pute\u021bi folosi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/erythritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eendulcitori f\u0103r\u0103 calorii<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Smoothie_cu_zahar\"><\/span>2. Smoothie cu zah\u0103r<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate crede\u021bi c\u0103 un smoothie plin de fructe \u0219i legume este cea mai s\u0103n\u0103toas\u0103 m\u00e2ncare din lume, dar nu tot ce este din aur str\u0103luce\u0219te. <strong>Con\u021bine vitamine, minerale \u0219i unele fibre, \u00eens\u0103 deseori \u00eei lipsesc proteinele \u0219i gr\u0103simile s\u0103n\u0103toase.<\/strong> Imagina\u021bi-v\u0103 toate ingredientele folosite, iar l\u00e2ng\u0103 ele smoothie-ul ob\u021binut . Nu este o problem\u0103 s\u0103 be\u021bi at\u00e2t de multe ingrediente la un loc, dar a\u021bi putea s\u0103 le \u0219i m\u00e2nca\u021bi? Probabil ca nu. <strong>O diet\u0103 lichid\u0103 are, \u00een general, un impact mai mic asupra senza\u021biei de sa\u021bietate dec\u00e2t o mas\u0103 solid\u0103<\/strong>. Sub form\u0103 de b\u0103utur\u0103, primi\u021bi mai multe calorii \u0219i zah\u0103r, dar senza\u021bia de sa\u021bietate nu r\u0103m\u00e2ne pentru foarte mult timp. Preferin\u021ba pentru alimentele solide este, de asemenea, important\u0103, deoarece este foarte natural ca oamenii s\u0103 mestece ceea ce m\u0103n\u00e2nc\u0103. \u00cen acest proces, alimentele sunt descompuse \u00een molecule mai mici \u0219i are loc prima etap\u0103 a digestiei, atunci c\u00e2nd alimentele sunt amestecate cu enzimele digestive. <span style=\"color: #ff6600\">[4-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 preg\u0103ti\u021bi un mic dejun mai s\u0103n\u0103tos?<\/h3>\n\n\n\n<p>Dac\u0103 nu ave\u021bi timp sau chef de un mic dejun consistent \u0219i vre\u021bi s\u0103 prepara\u021bi un smoothie, g\u00e2ndi\u021bi-v\u0103 la c\u00e2teva reguli de baz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Limita\u021bi num\u0103rul de buc\u0103\u021bi de fructe la 1-2.<\/strong><\/li>\n\n\n\n<li><strong>Ad\u0103uga\u021bi gr\u0103simi s\u0103n\u0103toase<\/strong> \u2014 o lingur\u0103 de <a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de arahide sau de caju <\/a>, semin\u021be (in, dovleac, floarea soarelui, chia, c\u00e2nep\u0103, cacao) sau 1\/4\u20131\/2 dintr-un avocado.<\/li>\n\n\n\n<li><strong>Nu uita\u021bi nici de proteine.<\/strong> Iaurt ne\u00eendulcit, br\u00e2nz\u0103 de vaci, lapte, pudr\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteic\u0103 <\/a>sau o combina\u021bie din toate.<\/li>\n\n\n\n<li><strong>Ad\u0103uga\u021bi carbohidra\u021bi complec\u0219i,<\/strong> de exemplu, o lingur\u0103 de <a href=\"https:\/\/gymbeam.ro\/bio-fulgi-din-5-cereale-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z<\/a>, care con\u021bine fibre \u0219i elibereaz\u0103 treptat energie.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi&nbsp;<strong>cre\u0219te cantitatea de fibre \u0219i senza\u021bia de sa\u021bietate folosind<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a> sau &nbsp;<a href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre de m\u0103r<\/a>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ace\u0219ti pa\u0219i v\u0103 vor ajuta s\u0103 prepara\u021bi un smoothie complex, care elibereaz\u0103 treptat energie pe o perioad\u0103 mai lung\u0103 de timp, con\u021bine nutrien\u021bi importan\u021bi \u0219i asigur\u0103 o senza\u021bie mai lung\u0103 de sa\u021bietate. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alte alimente par s\u0103n\u0103toase, \u00eens\u0103 \u00een realitate nu sunt deloc a\u0219a, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 alimente care doar par s\u0103n\u0103toase.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"722\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg\" alt=\"Smoothie s\u0103n\u0103tos pentru micul dejun\" class=\"wp-image-309275\" style=\"width:843px;height:542px\" title=\"Smoothie s\u0103n\u0103tos pentru micul dejun\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1124x722.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-400x257.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-1536x987.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-1293146978-2048x1316.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Produse_bogate_in_calorii_pline_de_grasimi_si_zahar\"><\/span>3. Produse bogate \u00een calorii, pline de gr\u0103simi \u0219i zah\u0103r<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un mic dejun englezesc sau o mas\u0103 cu mai multe feluri, care ademene\u0219te o persoan\u0103 \u00een special de s\u0103rb\u0103tori, nu este ideal\u0103 \u00een fiecare zi. Probabil c\u0103 v\u0103 va face s\u0103 v\u0103 sim\u021bi\u021bi <strong>plini, obosi\u021bi<\/strong> \u0219i nu v\u0103 ve\u021bi mai concentra prea bine la serviciu sau atunci c\u00e2nd studia\u021bi. Deseori const\u0103 dintr-o por\u021bie mare de c\u00e2rna\u021bi, br\u00e2nz\u0103 gras\u0103, ou\u0103 pr\u0103jite, produse de patiserie dulci \u0219i b\u0103uturi \u00eendulcite. Aceasta este o <strong>bomb\u0103 energetic\u0103 plin\u0103 de gr\u0103simi, zah\u0103r \u0219i sare<\/strong>. Mai mult, un astfel de mic dejun poate s\u0103 nu con\u021bin\u0103 o cantitate bun\u0103 de fibre, vitamine \u0219i minerale.<\/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 s\u0103 preg\u0103ti\u021bi o variant\u0103 mai s\u0103n\u0103toas\u0103?<\/h3>\n\n\n\n<p>Acas\u0103 \u0219i \u00een vacan\u021b\u0103, pute\u021bi alege de obicei o variant\u0103 mai s\u0103n\u0103toas\u0103 de mic dejun, care s\u0103 nu v\u0103 dea senza\u021bia de oboseal\u0103, ci s\u0103 v\u0103 asigure energie pentru a face fa\u021b\u0103 sarcinilor de diminea\u021b\u0103. Doar urma\u021bi ace\u0219ti pa\u0219i simpli. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Micul dejun nu trebuie s\u0103 fie alc\u0103tuit doar din fructe (100 &#8211; 150g)<\/strong>. \u00censeamn\u0103 echivalentul la aproximativ 1-2 buc\u0103\u021bi mai mici p\u00e2n\u0103 la mijlocii.<\/li>\n\n\n\n<li><strong>Atunci c\u00e2nd alege\u021bi produse coapte, opta\u021bi pentru cele care con\u021bin f\u0103in\u0103 integral\u0103<\/strong> (secar\u0103, spelt\u0103 sau gr\u00e2u). \u00cen compara\u021bie cu varianta rafinat\u0103, aceasta con\u021bine de obicei&nbsp; mai multe fibre care ajut\u0103 la cre\u0219terea senza\u021biei de sa\u021bietate \u0219i, de asemenea, este benefic\u0103 pentru o digestie s\u0103n\u0103toas\u0103.<\/li>\n\n\n\n<li><strong>Fi\u021bi aten\u021bi la por\u021bia de unt sau alte surse de gr\u0103sime<\/strong> (p\u00e2n\u0103 la 10-20g, cam c\u00e2t degetul mare) ori \u00eenlocui\u021bi par\u021bial sau total cu ni\u0219te crem\u0103 de br\u00e2nz\u0103 de vaci sau legume (<a href=\"https:\/\/gymbeam.ro\/hummus-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hummus<\/a>).<\/li>\n\n\n\n<li><strong>Ad\u0103uga\u021bi proteine.<\/strong> Br\u00e2nz\u0103 cu p\u00e2n\u0103 la 30% gr\u0103sime, ou\u0103 fierte, <a href=\"https:\/\/gymbeam.ro\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> sau o crem\u0103 de <a href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a> sau <a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ton<\/a>. Opta\u021bi pentru o \u0219unc\u0103 cu o propor\u021bie mare de carne (de cea mai bun\u0103 calitate) \u0219i cea mai mic\u0103 cantitate posibil\u0103 de sare (ideal sub 2,2g la 100g).<\/li>\n\n\n\n<li><strong>C\u00e2t despre lichide, opta\u021bi pentru suc diluat cu ap\u0103 sau cel mai bine pentru ap\u0103 proasp\u0103t\u0103,&nbsp;<\/strong>cafea sau ceai ne\u00eendulcite.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg\" alt=\"Cum s\u0103 preg\u0103ti\u021bi un mic dejun s\u0103n\u0103tos cu produse coapte?\" class=\"wp-image-309294\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 preg\u0103ti\u021bi un mic dejun s\u0103n\u0103tos cu produse coapte?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/iStock-471025560-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Alimente_cu_continut_scazut_de_calorii\"><\/span>4. Alimente cu con\u021binut sc\u0103zut de calorii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate doar \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi \u0219i c\u0103uta\u021bi modalit\u0103\u021bi de a consuma c\u00e2t mai pu\u021bine calorii. La micul dejun m\u00e2nca\u021bi doar albusuri cu spanac sau iaurt cu con\u021binut sc\u0103zut de gr\u0103simi. Din p\u0103cate \u00eens\u0103, aceast\u0103 abordare nu d\u0103 prea multe rezultate. <strong>O astfel de mas\u0103 are prea pu\u021bine calorii, carbohidra\u021bi, gr\u0103simi, fibre \u0219i probabil to\u021bi ceilal\u021bi nutrien\u021bi.<\/strong> Este pu\u021bin probabil s\u0103 v\u0103 satisfac\u0103 papilele gustative \u0219i vi se va face foarte cur\u00e2nd foame, neput\u00e2nd astfel s\u0103 v\u0103 concentra\u021bi la munc\u0103 sau la studiu. Probabil ve\u021bi m\u00e2nca primul produs pe care \u00eel ve\u021bi g\u0103si \u00een c\u0103mar\u0103 sau \u00een sertarul biroului de la serviciu. Aceast\u0103 abordare poate duce, de asemenea, la episoade de supraalimentare, duc\u00e2nd astfel la o rela\u021bie nes\u0103n\u0103toas\u0103 cu m\u00e2ncarea. Pute\u021bi intra cu u\u0219urin\u021b\u0103 \u00eentr-un <strong>carusel al senza\u021biei de foame \u0219i pierdere rapid\u0103 \u00een greutate,<\/strong> urmat\u0103 de supraalimentare \u0219i cre\u0219tere \u00een greutate. \u00cen acest fel, ave\u021bi mai multe \u0219anse s\u0103 v\u0103 trezi\u021bi cu o stim\u0103 de sine redus\u0103 \u0219i cu o stare de s\u0103n\u0103tate precar\u0103, dec\u00e2t cu rezultate sustenabile. Asta nu v\u0103 face s\u0103 aborda\u021bi lucrurile total diferit? <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 preg\u0103ti\u021bi o variant\u0103 mai s\u0103n\u0103toas\u0103?<\/h3>\n\n\n\n<p><strong>Chiar \u0219i atunci c\u00e2nd sl\u0103bi\u021bi, trebuie s\u0103 ave\u021bi <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/exemplu-de-plan-alimentar-de-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>&nbsp;o diet\u0103 variat\u0103 \u0219i echilibrat\u0103.<\/strong><\/a> Astfel, fiecare mas\u0103 ar trebui s\u0103 con\u021bin\u0103 to\u021bi importan\u021bi, care includ proteine, carbohidra\u021bi, gr\u0103simi, vitamine \u0219i minerale. De asemenea, \u0219i fibrele joac\u0103 un rol important, asigur\u00e2nd o senza\u021bie crescut\u0103 de sa\u021bietate \u0219i promov\u00e2nd o digestie s\u0103n\u0103toas\u0103. Nu este nimic complicat \u00een a prepara un mic dejun care s\u0103 \u00eendeplineasc\u0103 aceste cerin\u021be. Trebuie doar s\u0103 respecta\u021bi c\u00e2teva reguli de baz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u00e2ncarea nu trebuie s\u0103 fie doar o surs\u0103 de proteine, gr\u0103simi \u0219i carbohidra\u021bi de baz\u0103, ci \u0219i legume sau fructe proaspete.<\/strong> Acestea asigur\u0103 fibre, vitamine \u0219i minerale benefice \u0219i antioxidan\u021bi valoro\u0219i.<\/li>\n\n\n\n<li><strong>Alege\u021bi o surs\u0103 de carbohidra\u021bi complec\u0219<\/strong>i. F\u0103ina de ov\u0103z, hri\u0219ca sau terciul de orez sau produsele coapte din cereale integrale vor fi suficiente.<\/li>\n\n\n\n<li><b>Ad\u0103uga\u021bi proteine. <\/b>Spre exemplu, ad\u0103uga\u021bi \u00een bolul cu terci ni\u0219te <a href=\"https:\/\/gymbeam.ro\/yum-yum-whey-1000-g-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>, iaurt grecesc, br\u00e2nz\u0103 de vaci sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/albusuri-lichide-de-oua-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">albu\u0219uri <\/a>de ou\u0103. La sandwich, folosi\u021bi o br\u00e2nz\u0103 cu con\u021binut sc\u0103zut de gr\u0103simi, o \u0219unc\u0103 de calitate sau ou\u0103 fierte feliate.<\/li>\n\n\n\n<li><strong>Nu uita\u021bi de gr\u0103simi, \u00een special de cele s\u0103n\u0103toase.<\/strong> O lingur\u0103 de unt de nuci. semin\u021be sau nuci merge perfect cu terci \u0219i iaurt. O por\u021bie ar trebui s\u0103 fie c\u00e2t 1-2 inci din palma voastr\u0103. Apoi ad\u0103uga\u021bi pe p\u00e2ine un strat sub\u021bire de unt, de crem\u0103 de br\u00e2nz\u0103 de vaci sau legume.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00een general m\u00e2nca\u021bi pu\u021bin \u0219i practica\u021bi \u0219i sport, cu timpul s-ar putea s\u0103 \u00eent\u00e2mpina\u021bi probleme, despre care pute\u021bi afla mai multe din articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-pot-combate-absenta-menstruatiei-si-alte-simptome-ale-triadei-atletelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum se pot combate absen\u021ba menstrua\u021biei \u0219i alte simptome asociate cu triada atletelor?<\/strong><\/a> &nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"696\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg\" alt=\"Cereale s\u0103n\u0103toase sau granola pentru micul dejun\" class=\"wp-image-309308\" title=\"Cereale s\u0103n\u0103toase sau granola pentru micul dejun\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-696x1124.jpeg 696w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-248x400.jpeg 248w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-952x1536.jpeg 952w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-1269x2048.jpeg 1269w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/image7-1-scaled.jpeg 1586w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/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=\"5_Cereale_dulci_musli_sau_granola\"><\/span>5. Cereale dulci, musli sau granola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate c\u0103 v\u0103 plac cerealele dulci \u00eenc\u0103 din copil\u0103rie sau a\u021bi descoperit recent granola pe care o consuma\u021bi mereu. Dar aceste alimente <strong>con\u021bin deseori prea mult zah\u0103r,<\/strong> iar asta s-ar putea s\u0103 nu merite \u00eentotdeauna pe deplin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 ce le consuma\u021bi, pute\u021bi observa o cre\u0219tere rapid\u0103 a nivelului de energie, \u00eens\u0103 acest lucru este urmat de o sc\u0103dere la fel de rapid\u0103. Un nivel de zah\u0103r sc\u0103zut poate provoca, de asemenea, un sentiment mai mare de oboseal\u0103 \u0219i foame nepl\u0103cut\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este de obicei accentuat de con\u021binutul sc\u0103zut de proteine \u0219i fibre,&nbsp; tipic de asemenea pentru cerealele pentru micul dejun care con\u021bin zah\u0103r. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 preg\u0103ti\u021bi o variant\u0103 mai s\u0103n\u0103toas\u0103?<\/h3>\n\n\n\n<p>Cum s\u0103 v\u0103 bucura\u021bi de un mic dejun dulce mai s\u0103n\u0103tos? Nu este at\u00e2t de greu. Din nou, trebuie doar s\u0103 respecta\u021bi c\u00e2teva reguli simple. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cenlocui\u021bi o por\u021bie de cereale dulci cu ov\u0103z,<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-ciocolata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a> sau musli cu mai pu\u021bin zah\u0103r ad\u0103ugat.<\/li>\n\n\n\n<li><strong>Ad\u0103uga\u021bi ni\u0219te fructe proaspete (100-150 g).<\/strong><\/li>\n\n\n\n<li><b>\u00cen loc de lapte folosi\u021bi iaurt ne\u00eendulcit \u0219i cu pu\u021bine gr\u0103simi<\/b> sau <a href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" class=\"ek-link\">pudr\u0103 proteic\u0103<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;<\/a>amestecat\u0103 cu ap\u0103. Astfel, preparatul vostru va con\u021bine mai multe proteine.<\/li>\n<\/ul>\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=\"6_Uitati_de_fructe_si_legume\"><\/span>6. Uita\u021bi de fructe \u0219i legume.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Fructele \u0219i legumele<\/strong> sunt o surs\u0103 excelent\u0103 de fibre, vitamine, minerale \u0219i antioxidan\u021bi valoro\u0219i. Prin urmare, ar trebui s\u0103 apar\u0103 \u00een dieta voastr\u0103 c\u00e2t mai des posibil. Fiecare dintre noi ar trebui s\u0103 consume zilnic \u00een jur de <strong>500-600 g<\/strong> din aceste superalimente.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Asta \u00eenseamn\u0103 aproximativ dou\u0103 buc\u0103\u021bi de fructe de dimensiuni medii \u0219i trei buc\u0103\u021bi de legume de dimensiuni medii. Nu trebuie s\u0103 le m\u00e2nca\u021bi pe toate deodat\u0103. Ideal ar fi s\u0103 le \u00eemp\u0103r\u021bi\u021bi \u00een toate mesele zilnice. \u00cen plus, micul dejun ar trebui s\u0103 con\u021bin\u0103 fructe. Astfel ve\u021bi fi aten\u021bi la senzatia de sa\u021bietate si la aportul de micronutrienti.<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<h3 class=\"wp-block-heading\">Cum s\u0103 introduce\u021bi fructele \u0219i legumele \u00een micul dejun?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fructele proaspete sau cele decongelate sunt grozave pentru un mic dejun dulce<\/strong>, iar legumele mai mult pentru unul s\u0103rat.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi castrave\u021bi, morcovi, ardei sau ro\u0219ii tocate la micul dejun cu ou, \u0219unc\u0103, br\u00e2nz\u0103 sau crem\u0103 de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>.<\/li>\n\n\n\n<li>T\u0103ia\u021bi un m\u0103r, o banan\u0103, un kiwi, sau c\u0103p\u0219uni sau ad\u0103uga\u021bi afine sau zmeur\u0103 \u00een iaurt, terci, vafe sau cl\u0103tite.<\/li>\n\n\n\n<li>Dac\u0103 nu ave\u021bi fructe proaspete la \u00eendem\u00e2n\u0103, le pute\u021bi \u00eenlocui cu fructe <a href=\"https:\/\/gymbeam.ro\/banane-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofilizate<\/a>, care \u00ee\u0219i p\u0103streaz\u0103 propriet\u0103\u021bile nutritive datorit\u0103procesului de liofilizare. Se folosesc \u00een cantit\u0103\u021bi mai mici. Sunt fructe private de ap\u0103, av\u00e2nd astfel o concentra\u021bie mai mare de energie \u0219i zaharuri dec\u00e2t fructele proaspete.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Afla\u021bi mai multe despre con\u021binutul de energie \u0219i micronutrien\u021bi din fructe din articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/fructele-cate-calorii-si-ce-vitamine-si-minerale-contin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fructele &#8211; c\u00e2te calorii, vitamine \u0219i minerale con\u021bin ?&nbsp;<\/strong><\/a><\/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_ar_trebui_sa_contina_un_mic_dejun_echilibrat\"><\/span>Ce ar trebui s\u0103 con\u021bin\u0103 un mic dejun echilibrat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un mic dejun obi\u0219nuit reprezint\u0103 aproximativ 15-25% din aportul zilnic de energie, care \u00eenseamn\u0103 de obicei \u00een jur de 300-750 kcal. Pentru a con\u021bine tot ce este important, nu uita\u021bi s\u0103 ad\u0103uga\u021bi <strong>o surs\u0103 de proteine de calitate, carbohidra\u021bi, gr\u0103simi, toate suplimentate cu fructe \u0219i legume.<\/strong> De asemenea, nu uita\u021bi nici de lichide, \u0219i pe l\u00e2ng\u0103 cea\u0219ca de cafea preferat\u0103, \u00eencerca\u021bi s\u0103 be\u021bi un pahar cu ap\u0103 sau o cea\u0219c\u0103 de ceai ne\u00eendulcit.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"765\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg\" alt=\"Ce ar trebui s\u0103 con\u021bin\u0103 un mic dejun s\u0103n\u0103tos?\" class=\"wp-image-309365\" title=\"Ce ar trebui s\u0103 con\u021bin\u0103 un mic dejun s\u0103n\u0103tos?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-765x1124.jpg 765w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-272x400.jpg 272w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1045x1536.jpg 1045w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-1393x2048.jpg 1393w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/12\/unnamed-2021-04-19T094209.196-scaled.jpg 1741w\" sizes=\"auto, (max-width: 765px) 100vw, 765px\" \/><\/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\">Ce surse de proteine, carbohidra\u021bi \u0219i gr\u0103simi sunt potrivite pentru micul dejun?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Proteine:<\/strong> iaurt alb, iaurt grecesc sau Skyr (p\u00e2n\u0103 la 3% gr\u0103sime), br\u00e2nz\u0103 cu p\u00e2n\u0103 la 30% gr\u0103sime, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103<\/a> de vaci dietetic\u0103 sau semi-degresat\u0103, lapte semi-degresat, proteine din zer, proteine vegetale, ou\u0103 sau albu\u0219 de ou\u0103, ton sau sardine \u00een saramur\u0103, tofu, tempeh, seitan.<\/li>\n\n\n\n<li><strong>Carbohidra\u021bi complec\u0219i:<\/strong> Ov\u0103z, orez sau terci instant de hri\u0219c\u0103, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-muesli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">muesli<\/a>, granola, produse coapte din f\u0103in\u0103 integral\u0103 \u0219i tortilla, orez \u0219i porumb, produse de patiserie cu perioad\u0103 mare de valabilitate, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/paine-crocanta-delikatess-wasa.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u00e2ine crocant\u0103<\/a>, cl\u0103tite, vafe sau cereale din f\u0103in\u0103 integral\u0103 (gr\u00e2u, secar\u0103, spelta), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa <\/a>g\u0103tit\u0103.<\/li>\n\n\n\n<li><strong>Gr\u0103simi:<\/strong> Ulei de rapi\u021b\u0103, <a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-coconut-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">m\u0103sline<\/a> sau<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> cocos<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/100-unt-de-migdale-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de nuci, <\/a>&nbsp;nuci \u0219i semin\u021be naturale, ghee.<\/li>\n\n\n\n<li>Unele <strong>amestecuri de mic dejun<\/strong> pentru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pentru-clatite-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cl\u0103tite <\/a>, <a href=\"https:\/\/gymbeam.ro\/mug-cake-mix-proteic-500-g-gymbeam.html\" class=\"ek-link\">pr\u0103jitur\u0103 la can\u0103<\/a> sau <a href=\"https:\/\/gymbeam.ro\/protein-porridge-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">terci<\/a> con\u021bin un amestec complex de proteine \u0219i carbohidra\u021bi pentru un mic dejun mai light. Apoi, tot ce trebuie s\u0103 face\u021bi este s\u0103 v\u0103 completa\u021bi micul dejun cu ni\u0219te iaurt, fructe sau pu\u021bin sirop dulce.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Exemple de mic dejun s\u0103n\u0103tos<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/terci-de-orez-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Terci de orez <\/a>cu proteine, unt de migdale \u0219i c\u0103p\u0219uni.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/proteine-pentru-clatite-pancake-mix-gymbeam.html\" class=\"ek-link\">Cl\u0103tite proteice<\/a> cu <a href=\"https:\/\/gymbeam.ro\/sirop-fara-calorii-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sirop<\/a> f\u0103r\u0103 calorii \u0219i fructe de p\u0103dure.<\/li>\n\n\n\n<li>Ou\u0103 fierte, p\u00e2ine integral\u0103, ro\u0219ii cherry.<\/li>\n\n\n\n<li>Iaurt grecesc cu con\u021binut redus de gr\u0103simi, <a href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-miere-si-migdale-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola <\/a>\u0219i afine.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 prepara\u021bi ni\u0219te cl\u0103tite delicioase, inspira\u021bi-v\u0103 din re\u021beta din articolul nostru <a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-delicioase-si-pufoase-in-trei-feluri\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Re\u021bet\u0103 fitness: Cl\u0103tite delicioase \u0219i pufoase \u00een trei feluri.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un mic dejun s\u0103n\u0103tos vine la pachet cu multe beneficii. <strong>V\u0103 ofer\u0103 o senza\u021bie de satisfac\u021bie, v\u0103 ofer\u0103 energie \u0219i nutrien\u021bi importan\u021bi \u0219i nu ve\u021bi mai avea senza\u021bia de foame sau oboseal\u0103<\/strong>. De aceea, merit\u0103 s\u0103 v\u0103 alege\u021bi anumite alimente \u0219i s\u0103 fi\u021bi aten\u021bi la ce consuma\u021bi. Concentra\u021bi-v\u0103 pe o selec\u021bie de ingrediente brute, care trebuie neap\u0103rat s\u0103 includ\u0103 proteine, gr\u0103simi \u0219i carbohidra\u021bi complec\u0219i de \u00eenalt\u0103 calitate. Nu uita\u021bi s\u0103 ad\u0103uga\u021bi c\u00e2teva legume \u0219i fructe proaspete. Dup\u0103 care tot ce trebuie s\u0103 face\u021bi este s\u0103 ajusta\u021bi dimensiunea por\u021biei, \u0219i astfel nu ve\u021bi mai sim\u021bi senza\u021bia de foame.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218ti\u021bi pe cineva pe care acest articol l-ar putea ajuta \u00een preg\u0103tirea unui mic dejun echilibrat? Nu ezita\u021bi s\u0103 da\u021bi share pentru a-l ajuta s\u0103 \u00eenceap\u0103 o nou\u0103 zi plin\u0103 de energie.<\/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\/food-preparation-mixtures\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFood preparation mixtures\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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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>Micul dejun are un mare impact asupra modului \u00een care ne sim\u021bim toat\u0103 ziua. Haide\u021bi s\u0103 facem cuno\u0219tin\u021b\u0103 cu gre\u0219elile des \u00eent\u00e2lnite la micul dejun, care provoac\u0103 oboseal\u0103 \u0219i duc la o u\u0219oar\u0103 cre\u0219tere \u00een greutate. \u00cen acela\u0219i timp, v\u0103 vom ar\u0103ta ce \u00eenseamn\u0103 un mic dejun s\u0103n\u0103tos. <\/p>\n","protected":false},"author":129,"featured_media":309223,"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-286382","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>Cele mai frecvente 6 gre\u0219eli comise la micul dejun \u0219i cum s\u0103 le rezolva\u021bi - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 preg\u0103ti\u021bi micul dejun? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/286382","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\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=286382"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/286382\/revisions"}],"predecessor-version":[{"id":572104,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/286382\/revisions\/572104"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/309223"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=286382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=286382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=286382"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=286382"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=286382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}