{"id":304903,"date":"2022-01-02T10:51:00","date_gmt":"2022-01-02T09:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304903"},"modified":"2024-05-28T11:48:11","modified_gmt":"2024-05-28T09:48:11","slug":"cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/","title":{"rendered":"Cum s\u0103 sc\u0103pa\u021bi de senza\u021bia constant\u0103 de foame \u0219i pofte?"},"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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#15_motive_pentru_care_va_este_mereu_foame\" title=\"15 motive pentru care v\u0103 este mereu foame\">15 motive pentru care v\u0103 este mereu foame<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#1_Beti_foarte_putina_apa\" title=\"1. Be\u021bi foarte pu\u021bin\u0103 ap\u0103\">1. Be\u021bi foarte pu\u021bin\u0103 ap\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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#2_Consumati_alcool\" title=\"2. Consuma\u021bi alcool\">2. Consuma\u021bi alcool<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#3_Nu_consumati_suficiente_proteine\" title=\"3. Nu consuma\u021bi suficiente proteine\">3. Nu consuma\u021bi suficiente proteine<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#4_Dieta_voastra_nu_include_suficiente_grasimi\" title=\"4. Dieta voastr\u0103 nu include suficiente gr\u0103simi\">4. Dieta voastr\u0103 nu include suficiente gr\u0103simi<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#5_Preferati_carbohidratii_rafinati_sau_complecsi\" title=\"5. Prefera\u021bi carbohidra\u021bii rafina\u021bi sau complec\u0219i\">5. Prefera\u021bi carbohidra\u021bii rafina\u021bi sau complec\u0219i<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#6_Nu_dormiti_suficient\" title=\"6. Nu dormi\u021bi suficient\">6. Nu dormi\u021bi suficient<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#7_Consumati_foarte_putine_fibre\" title=\"7. Consuma\u021bi foarte pu\u021bine fibre\">7. Consuma\u021bi foarte pu\u021bine fibre<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#8_Va_plictisiti\" title=\"8. V\u0103 plictisi\u021bi\">8. V\u0103 plictisi\u021bi<\/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\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#9_Sunteti_stresati\" title=\"9. Sunte\u021bi stresa\u021bi\">9. Sunte\u021bi stresa\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#10_Tineti_diete_sau_mancati_portii_mici\" title=\"10. \u021aine\u021bi diete sau m\u00e2nca\u021bi por\u021bii mici\">10. \u021aine\u021bi diete sau m\u00e2nca\u021bi por\u021bii mici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#11_Va_antrenati_mai_mult_decat_de_obicei\" title=\"11. V\u0103 antrena\u021bi mai mult dec\u00e2t de obicei\">11. V\u0103 antrena\u021bi mai mult dec\u00e2t de obicei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#12_Nu_acordati_suficienta_atentie_aportului_de_alimente\" title=\"12. Nu acorda\u021bi suficient\u0103 aten\u021bie aportului de alimente\">12. Nu acorda\u021bi suficient\u0103 aten\u021bie aportului de alimente<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#13_Lucrati_noaptea_si_aveti_un_program_dezordonat\" title=\"13. Lucra\u021bi noaptea \u0219i ave\u021bi un program dezordonat\">13. Lucra\u021bi noaptea \u0219i ave\u021bi un program dezordonat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#14_Sunteti_insarcinate_sau_alaptati\" title=\"14. Sunte\u021bi \u00eens\u0103rcinate sau al\u0103pta\u021bi\">14. Sunte\u021bi \u00eens\u0103rcinate sau al\u0103pta\u021bi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#15_Probleme_de_sanatate\" title=\"15. Probleme de s\u0103n\u0103tate\">15. Probleme de s\u0103n\u0103tate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-senzatia-constanta-de-foame-si-pofte\/#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>Cu to\u021bii cunoa\u0219tem acea senza\u021bie nepl\u0103cut\u0103 de foame, puterea de concentrare redus\u0103 \u0219i dispozi\u021bia nu tocmai bun\u0103 \u0219i toate g\u00e2ndurile care se \u00eendreapt\u0103 c\u0103tre m\u00e2ncare. S\u0103 ne fie foame uneori este perfect natural \u0219i cu siguran\u021b\u0103 nu ar trebui s\u0103 ne fie fric\u0103 de acest sentiment. Organismul ne semnaleaz\u0103 \u00een mod natural c\u0103 ar trebui s\u0103 ne refacem rezervele de energie. La fel de normal este ca din c\u00e2nd \u00een c\u00e2nd s\u0103 pofti\u021bi la ciocolat\u0103. Cu toate acestea, ar trebui s\u0103 v\u0103 dea de g\u00e2ndit dac\u0103 <strong>senza\u021bia de foame sau poftele apar prea des<\/strong> , iar asta v\u0103 \u00eempiedic\u0103 s\u0103 mai func\u021biona\u021bi normal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen articolul de ast\u0103zi, v\u0103 vom prezenta posibilele cauze ale acestora \u0219i v\u0103 vom sf\u0103tui cum pute\u021bi combate senza\u021bia de foame excesiv\u0103 sau poftele.<\/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=\"15_motive_pentru_care_va_este_mereu_foame\"><\/span>15 motive pentru care v\u0103 este mereu foame<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Beti_foarte_putina_apa\"><\/span>1. Be\u021bi foarte pu\u021bin\u0103 ap\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600\"><span style=\"color: #000000\"><span style=\"color:#666666\" class=\"tadv-color\">A\u021bi auzit vreodat\u0103 zicala cum c\u0103 <strong>foamea este setea deghizat\u0103?<\/strong> Poate chiar exist\u0103 ceva adev\u0103r \u00een asta. Dac\u0103 v\u0103 este foame, \u00eencearca\u021bi s\u0103 be\u021bi ap\u0103. S-ar putea s\u0103 descoperi\u021bi c\u0103 pofta de ciocolat\u0103 sau de o gustare la pr\u00e2nz era \u00eentr-adev\u0103r doar sete. Apa v\u0103 ajuta la umplerea par\u021bial\u0103 a stomacului \u0219i, astfel, la reducerea senza\u021biei de foame. Desigur, nu v\u0103 vom spune s\u0103 consuma\u021bi 2 litri de ap\u0103 \u00een loc de pr\u00e2nz. <strong>Un pahar cu ap\u0103 \u00eenainte de mas\u0103 poate fi de mare ajutor, \u00een special atunci c\u00e2nd urma\u021bi o diet\u0103<\/strong>. S-ar putea s\u0103 v\u0103 conving\u0103 \u0219i rezultatele cercet\u0103rilor efectuate pe b\u0103rba\u021bii slabi care au b\u0103ut 568 ml de ap\u0103 \u00eenainte de a m\u00e2nca. Descoperirile finale au ar\u0103tat c\u0103 ace\u0219ti b\u0103rba\u021bi <strong>au consumat mai pu\u021bine calorii \u0219i s-au sim\u021bit mai s\u0103tui<\/strong><\/span><\/span><strong>&nbsp;<\/strong>[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu realizat pe cincizeci de femei supraponderale care au b\u0103ut 500 ml de ap\u0103 \u00eenainte de micul dejun, pr\u00e2nz \u0219i cin\u0103 au ar\u0103tat rezultate similare. Este important de men\u021bionat c\u0103 aceste cantit\u0103\u021bi au dep\u0103\u0219it regimul lor normal de b\u0103ut. Dup\u0103 opt s\u0103pt\u0103m\u00e2ni, rezultatele au ar\u0103tat c\u0103 femeile aveau <strong>un apetit mai sc\u0103zut \u0219i, de asemenea, au sl\u0103bit f\u0103r\u0103 s\u0103 urmeze nicio diet\u0103.<\/strong> <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<h3 class=\"wp-block-heading\">C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 be\u021bi?<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 consuma\u021bi cantit\u0103\u021bi excesive de ap\u0103. Dac\u0103, desigur, sim\u021bi\u021bi c\u0103 o por\u021bie suficient de mare de m\u00e2ncare nu v\u0103 va satisface, <strong>\u00eencerca\u021bi s\u0103 be\u021bi un pahar cu ap\u0103 \u00eenainte de mas\u0103.<\/strong> Aportul ideal de lichide ar trebui s\u0103 fie \u00eentre <strong>30-45 ml pe kg greutate corporal\u0103. <\/strong>Dac\u0103 este cald afar\u0103 sau dac\u0103 face\u021bi exerci\u021bii fizice, nevoia poate fi \u0219i mai mare. V\u0103 pute\u021bi da seama dac\u0103 a\u021bii consumat suficiente lichide, \u00een func\u021bie de culoarea urinei. Ar trebui s\u0103 fie galben deschis. <strong>Cu c\u00e2t este culoarea mai \u00eenchis\u00ee, cu at\u00e2t sunte\u021bi mai deshidrata\u021bi. <\/strong>Dac\u0103 vrei\u021bi s\u0103 afla\u021bi mai multe despre importan\u021ba b\u0103uturii, nu trebuie s\u0103 rata\u021bi articolul nostruk <strong><a href=\"https:\/\/gymbeam.ro\/blog\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidratarea corect\u0103 \u00eenainte, \u00een timpul \u0219i dup\u0103 terminarea antrenamentelor \u0219i cum trebuie evitat\u0103 deshidratarea.<\/a><\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi s-a \u00eent\u00e2mplat s\u0103 v\u0103 uita\u021bi acas\u0103 sticla de ap\u0103 \u00eentr-o zi aglomerat\u0103, iar seara s\u0103 descoperi\u021bi cu groaz\u0103 c\u0103 <strong>toat\u0103 ziua nu a\u021bi consumat dec\u00e2t o cafea?<\/strong> Pentru ca seara s\u0103 nu fi\u021bi nevoi\u021bi s\u0103 recupera\u021bi lichidele pe care nu le-a\u021bi consumat peste zi \u0219i dup\u0103 s\u0103 v\u0103 trezi\u021bi toat\u0103 noaptea pentru a merge la toalet\u0103, \u00eencerca\u021bi s\u0103 v\u0103 ajuta\u021bi de o tactic\u0103 simpl\u0103 de recuperare. <strong>Seta\u021bi alarme pe telefon care s\u0103 v\u0103 aten\u021bioneze s\u0103 be\u021bi ap\u0103 la anumite intervale de timp <\/strong>sau folosi\u021bi aplica\u021bii speciale, cum ar fi Water Drink Reminder sau Hydro Coach. Aceste remindere pot fi enervante la \u00eenceput, \u00eens\u0103 ve\u021bi observa c\u0103&nbsp;<strong>v\u0103 ajut\u0103 s\u0103 v\u0103 deprinde\u021bi obiceiuri corecte,&nbsp;<\/strong>iar cu timpul v\u0103 ve\u021bi descurca \u0219i f\u0103r\u0103 ele. \u00cen plus, dac\u0103 ve\u021bi avea mereu \u00een fa\u021b\u0103 <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/recipientul-hydrator-1-89-l-gymbeam.html\" class=\"ek-link\">o sticl\u0103 pentru hidratare<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/recipientul-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o sticl\u0103 modern\u0103<\/a><\/span> , v\u0103 va fi mult mai u\u0219or.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 consuma\u021bi pu\u021bin\u0103 ap\u0103 pentru c\u0103 nu v\u0103 place, \u00eencerca\u021bi s\u0103-i da\u021bi un gust mai bun cu<span style=\"color: #ff6600\"> <a aria-label=\"aromele cu pu\u021bine calorii (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bautura-instant-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aromele cu pu\u021bine calorii<\/a><\/span>, ierburi, fructe,<span style=\"color: #ff6600\"> <a aria-label=\"BCAA (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/span> sau \u00eencerca\u021bi cu ceai, \u00eens\u0103 fi\u021bi aten\u021bi la <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caloriile lichide<\/a><\/span>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg\" alt=\"V\u0103 este foame fiindc\u0103 nu be\u021bi suficient\u0103 ap\u0103\" class=\"wp-image-290682\" style=\"width:843px;height:562px\" title=\"V\u0103 este foame fiindc\u0103 nu be\u021bi suficient\u0103 ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8996-1-2048x1366.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=\"2_Consumati_alcool\"><\/span>2. Consuma\u021bi alcool<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alcoolul poate fi considerat pe bun\u0103 dreptate unul dintre <strong>cei mai mari du\u0219mani c\u00e2nd vine vorba de sl\u0103bit.<\/strong> De ce? Dup\u0103 consumul de alcool, <strong>apetitul<\/strong> <strong>cre\u0219te<\/strong> \u0219i este <strong>mai pu\u021bin probabil s\u0103 alege\u021bi alimentele potrivite<\/strong>. Spre exemplu, dac\u0103 ajunge\u021bi acas\u0103 dup\u0103 o petrecere la ora 4 a.m., v\u0103 ve\u021bi opri la o shaormerie, sau ve\u021bi m\u00e2nca acas\u0103 o salat\u0103 de legume \u0219i <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/file-de-piept-de-curcan-in-saramura-2x80-g-aldelis.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">carne de curcan<\/a><\/span>? Probabil ve\u021bi opta pentru prima variant\u0103. De asemenea, al\u0103turi de bere cred c\u0103 ve\u021bi consuma cartofi pr\u0103ji\u021bi \u00een loc de salat\u0103. <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<p>\u00cens\u0103 foamea \u0219i apetitul pentru mese bogate \u00een calorii continu\u0103 \u0219i a doua zi dup\u0103 petrecere. Atunci c\u00e2nd sunte\u021bi mahmuri este&nbsp;<strong>mai probabil s\u0103 pofti\u021bi la gust\u0103ri s\u0103rate, <\/strong>cum ar fi hamburgeri sau pizza. Dup\u0103 ce v\u0103 ve\u021bi potoli aceste pofte, ve\u021bi sim\u021bi <strong>nevoia de dulce <\/strong>\u0219i v\u0103 ve\u021bi \u00eendrepta cu pa\u0219i rapizi spre \u00eenghe\u021bata delicioas\u0103 din congelator. Ei bine, poate fi vorba de gogo\u0219i, ciocolat\u0103 \u0219i pr\u0103jiturile delicioase c\u0103rora le rezista\u021bi de c\u00e2teva s\u0103pt\u0103m\u00e2ni. Ce se \u00eent\u00e2mpl\u0103 cu voi? <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 combate\u021bi pofta provocat\u0103 de alcool?<\/h3>\n\n\n\n<p>Nu v\u0103 face\u021bi griji, nu sunte\u021bi controla\u021bi de vreo alt\u0103 fiin\u021b\u0103 lumeasc\u0103 din alt\u0103 galaxie, sau re\u00eencarnat\u0103 \u00een Obelix. C\u0103uta\u021bi vinovatul \u00een alt\u0103 parte. De fapt este vorba de doi vinova\u021bi. Numele lor este<strong> leptin\u0103<\/strong> \u0219i <strong>grelin\u0103 \u0219i influen\u021beaz\u0103 sa\u021bietatea, foamea \u0219i satisfac\u021bia general\u0103 oferit\u0103 de m\u00e2ncare.<\/strong> Dac\u0103 ne petrecem toat\u0103 noaptea consum\u00e2nd alcool \u0219i f\u0103r\u0103 s\u0103 dormim suficient, <strong>ace\u0219ti hormoni vor fi perturba\u021bi.<\/strong> Iar acest lucru se manifest\u0103 \u00eentr-un scenariu familiar, vi se face o <strong>foame de lup \u0219i pofti\u021bi la orice<\/strong> ave\u021bi \u0219i nu ave\u021bi \u00een cas\u0103. De asemenea, pute\u021bi <strong>pofti foarte mult \u0219i la produse s\u0103rate<\/strong> pe care le-a\u021bi mai consumat doar atunci c\u00e2nd a\u021bi mai fost mahmuri. Acestea lucruri se pot ivi din cauza <strong>efectelor diuretice ale alcoolului,&nbsp;<\/strong>care au f\u0103cut ca organismul s\u0103 piard\u0103 mai mult\u0103 ap\u0103. Sodiul din sare ajut\u0103&nbsp; apoi la&nbsp; re\u021binerea apei \u00een organism pentru a ajuta la reducerea deshidrat\u0103rii.<span style=\"color:#ff6600\" class=\"tadv-color\"> [5]<\/span><\/p>\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 evita\u021bi foamea \u0219i poftele \u00een exces&nbsp; asociate cu consumul de alcool, <strong>cel mai bine este s\u0103-l evita\u021bi<\/strong>. Dac\u0103 merge\u021bi la o petrecere, nu uita\u021bi s\u0103 m\u00e2nca\u021bi ceva \u00eenainte. Alegerea ideal\u0103 ar fi&nbsp;<strong>o mas\u0103 bogat\u0103 \u00een proteine.&nbsp;<\/strong>C\u00e2nd vine vorba de alcool, pute\u021bi prepara \u0219i alimente s\u0103n\u0103toase, care s\u0103 nu con\u021bin\u0103 prea multe calorii, dar care vor reduce riscul de a consuma fast-food la 4 a.m. Seara nu uita\u021bi s\u0103 <strong>reface\u021bi stocul de lichide cu b\u0103uturi non-alcoolice.&nbsp;<\/strong>\u00cenainte de culcare \u00eencerca\u021bi s\u0103 be\u021bi \u00eenc\u0103 o jum\u0103tate de litru de ap\u0103. V\u0103 poate ajuta \u0219i s\u0103 reface\u021bi pu\u021bin stocul de sare \u0219i de electroli\u021bi, sau pute\u021bi \u00eencerca s\u0103 \u00eei suplimenta\u021bi apel\u00e2nd la varianta lor sub <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">form\u0103 de capsule<\/a><\/span>. Diminea\u021ba&nbsp;<strong>nu v\u0103 l\u0103sa\u021bi tenta\u021bi de pofte \u0219i consuma\u021bi lichide.&nbsp;<\/strong>Dup\u0103 care m\u00e2nca\u021bi un mic dejun s\u0103n\u0103tos din ingrediente de calitate, care s\u0103 con\u021bin\u0103 suficiente proteine, \u00eens\u0103 \u0219i carbohidra\u021bi \u0219i gr\u0103simi. Dac\u0103 dup\u0103 ce m\u00e2nca\u021bi reu\u0219i\u021bi s\u0103 face\u021bi chiar \u0219i o <strong>plimbare scurt\u0103,<\/strong> aproape c\u0103 a\u021bi c\u00e2\u0219tigat lupta \u00eempotriva poftelor \u0219i senza\u021biei de foame<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg\" alt=\"Cum s\u0103 combate\u021bi senza\u021bia de foame \u0219i poftele dup\u0103 ce a\u021bi consumat alcool \u0219i atunci c\u00e2nd sunte\u021bi mahmuri?\" class=\"wp-image-290699\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 combate\u021bi senza\u021bia de foame \u0219i poftele dup\u0103 ce a\u021bi consumat alcool \u0219i atunci c\u00e2nd sunte\u021bi mahmuri?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-974371480-2048x1365.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=\"3_Nu_consumati_suficiente_proteine\"><\/span>3. Nu consuma\u021bi suficiente proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proteinele sunt macronutrien\u021bii cu <strong>cel mai mare efect de sa\u021bietate. <\/strong>Spre exemplu, dac\u0103 ad\u0103uga\u021bi \u00eenc\u0103 o por\u021bie de carne de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> sau&nbsp;&nbsp;<span style=\"color: #ff6600\">tofu<\/span> la salata preferat\u0103 de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, nu vi se va face foame imediat dup\u0103 ce a\u021bi terminat-o. Acest macronutrient nu este important pentru organism doar datorit\u0103 senza\u021biei mai mari de sa\u021bietate. Reprezint\u0103 o&nbsp;<strong>piatr\u0103 de temelie la celulele sistemului imunitar, mu\u0219chilor \u0219i altor \u021besuturi.&nbsp;<\/strong>Motiv pentru care \u00een special sportivii se concentreaz\u0103 pe aportul de proteine. <span style=\"color: #ff6600\">[8-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi de ce trebuie s\u0103 face\u021bi asta din moment ce \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi \u0219i nu s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103? Dac\u0103 da, atunci proteinele sunt benefice pentru voi. Proteinele&nbsp;<strong>protejeaz\u0103 masa muscular\u0103 \u00eempotriva arderii sub form\u0103 de energie,<\/strong> ceea ce se \u00eent\u00e2mpl\u0103 \u00een special \u00een timpul dietelor stricte. Ve\u021bi aprecia \u0219i faptul c\u0103&nbsp;<strong>mu\u0219chii ard mai mult\u0103 energie dec\u00e2t gr\u0103sime atunci c\u00e2nd se afl\u0103 \u00een stare de repaus.&nbsp;<\/strong>\u00cen plus, proteinele au cel mai mare efect termic dintre to\u021bi macronutrien\u021bii (energia pe care organismul o folose\u0219te pentru a procesa un nutrient primit). Astfel, consumul suficient nu are dec\u00e2t efecte pozitive. &nbsp;<span style=\"color: #ff6600\">[8-11]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 reface\u021bi stocul de proteine \u0219i s\u0103 cre\u0219te\u021bi aportul acestora?<\/h3>\n\n\n\n<p>Cantitatea de proteine necesar\u0103 \u00een diet\u0103 variaz\u0103 de la persoan\u0103 la persoan\u0103. Cu toate acestea, este \u00een general <strong>\u00eentre 0,8 &#8211; 2 grame pe kilogram de greutate corporal\u0103.<\/strong> Dac\u0103 nu sunte\u021bi foarte activi, aportul vostru ar trebui s\u0103 fie la limita inferioar\u0103. Sportivii ar trebui s\u0103 ating\u0103 limita superioar\u0103. \u00cen ceea ce prive\u0219te sursele, \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi mai multe tipuri \u0219i nu alege\u021bi un singur tip de alimente pentru a asigura \u00ee<strong>ntreg spectrul de aminoacizi.<\/strong> Include\u021bi \u00een mod regulat diferite tipuri de <strong>carne, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/a><\/span><\/strong>, <strong>fructe de mare, produse lactate, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/leguminoase\" class=\"ek-link\">legume<\/a><\/span><\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">alternative la carne pe baz\u0103 de plante<\/span><\/strong> <\/a>(tofu, tempeh, seitan), pseudo cereale, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a><\/span>. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinele din zer<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinele vegetale<\/a><\/span> sau <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoanele proteice<\/a>&nbsp;<\/span> pot fi o modalitate grozav\u0103 de a suplimenta aportul de proteine.<\/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 intereseaz\u0103 \u0219i alte sfaturi despre alimente bogate \u00een proteine, nu trebuie s\u0103 rata\u021bi articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru.<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"712\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg\" alt=\"Deficitul de proteine poate cre\u0219te senza\u021bia de foame \u0219i pofta de dulce\" class=\"wp-image-290713\" style=\"width:843px;height:534px\" title=\"Deficitul de proteine poate cre\u0219te senza\u021bia de foame \u0219i pofta de dulce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1124x712.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-400x253.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-1536x973.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/DSC_0926-2048x1298.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_Dieta_voastra_nu_include_suficiente_grasimi\"><\/span>4. Dieta voastr\u0103 nu include suficiente gr\u0103simi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vremurile \u00een care oamenii se temeau de gr\u0103simi au trecut probabil de mult. Acestea sunt ni\u0219te macronutrien\u021bi necesari pentru&nbsp;<b> func\u021bionarea corespunz\u0103toare a hormonilor din organism <\/b>sau pentru &nbsp;absorb\u021bia anumitor vitamine. \u00cen plus, gr\u0103simile sunt <strong>purt\u0103toare de gusturi.<\/strong>&nbsp; Sunt siguri c\u0103 to\u021bi iubitorii de <span style=\"color: #ff6600\"><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<\/a><\/span> pot garanta asta, corect?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Avantajul gr\u0103similor este \u0219i faptul c\u0103, dintre to\u021bi <strong>macronutrien\u021bii, au nevoie de cel mai mult timp pentru a fi digerate<\/strong> \u0219i, de asemenea, \u00eencetinesc absorb\u021bia altor substan\u021be nutritive pe care le consuma\u021bi \u00eempreun\u0103 cu ele. Acest lucru explic\u0103 par\u021bial de ce v\u0103 sim\u021bi\u021bi at\u00e2t de greoi atunci c\u00e2nd m\u00e2nca\u021bi cartofi pr\u0103ji\u021bi cu br\u00e2nz\u0103 \u0219i sos tartar. \u00cencerca\u021bi s\u0103 folosi\u021bi <strong>abilit\u0103\u021bile gr\u0103similor \u00een avantajul vostru<\/strong> \u0219i ad\u0103uga\u021bi cantit\u0103\u021bi adecvate la fiecare mas\u0103.<\/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 ad\u0103uga\u021bi gr\u0103simi \u00een diet\u0103?<\/h3>\n\n\n\n<p>Exist\u0103 nenum\u0103rate modalit\u0103\u021bi de a furi\u0219a legume sau gr\u0103sime de origine animal\u0103 \u00een felurile de m\u00e2ncare. Stropi\u021bi salata cu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-ulei-de-masline-extravirgin-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de m\u0103sline<\/a><\/span>, ad\u0103uga\u021bi o lingur\u0103 plin\u0103 de&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/unt-de-caju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de caju<\/a><\/span> \u00een piureuri \u0219i turna\u021bi semin\u021bele favorite \u00een iaurt. Ve\u021bi vedea c\u0103, <b>pe l\u00e2ng\u0103 senza\u021bia mai mare de sa\u021bietate \u0219i satisfac\u021bie, felul vostru de m\u00e2ncare va c\u0103p\u0103ta un cu totul alt gust.&nbsp;<\/b><\/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, re\u021bine\u021bi c\u0103 nu \u00eentotdeauna este de dorit ca alimentele s\u0103 fie digerate mult timp. De exemplu, dac\u0103 be\u021bi proteine dup\u0103 un antrenament, scopul vostru este <strong>s\u0103 reface\u021bi rapid stocul de proteine necesare pentru regenerarea \u0219i cre\u0219terea masei musculare.<\/strong> Cel mai indicat este s\u0103 le amesteca\u021bi cu ap\u0103, astfel \u00eenc\u00e2t s\u0103 fie absorbite c\u00e2t mai repede \u00een organism.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg\" alt=\"O diet\u0103 s\u0103rac\u0103 \u00een gr\u0103simi poate cre\u0219te senza\u021bia de foame \u0219i pofta de dulce\" class=\"wp-image-290727\" style=\"width:843px;height:562px\" title=\"O diet\u0103 s\u0103rac\u0103 \u00een gr\u0103simi poate cre\u0219te senza\u021bia de foame \u0219i pofta de dulce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_4149-2048x1365.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=\"5_Preferati_carbohidratii_rafinati_sau_complecsi\"><\/span>5. Prefera\u021bi carbohidra\u021bii rafina\u021bi sau complec\u0219i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 gr\u0103bi\u021bi s\u0103 ajunge\u021bi la serviciu diminea\u021ba \u0219i pe drum devora\u021bi rapid o gogoa\u0219\u0103, dup\u0103 care v\u0103 \u00eentreba\u021bi de ce peste o or\u0103 v\u0103 este din nou foame? Bine\u00een\u021beles c\u0103 a\u0219a se va \u00eent\u00e2mpla, deoarece o gogoa\u0219\u0103 con\u021bine <strong>cantit\u0103\u021bi mari de zaharuri simple, <\/strong>iar asta \u00eenseamn\u0103 un<span style=\"color: #ff6600\">&nbsp;<span style=\"color:#666666\" class=\"tadv-color\">indice glicemic mare.<\/span><\/span> Astfel va cre\u0219te nivelul de zah\u0103r din organism, pe care organismul \u00eencearc\u0103 s\u0103-l regleze \u0219i produce destul de repede mai mult\u0103 insulin\u0103. Ce se \u00eent\u00e2mpl\u0103 atunci? E posibil ca nivelul glicemiei s\u0103 scad\u0103 chiar mai mult dec\u00e2t era \u00eenainte s\u0103 m\u00e2nca\u021bi gogoa\u0219a \u0219i&nbsp;<strong>vi se face foame \u0219i pofti\u021bi din nou la ceva.&nbsp;<\/strong>\u00cen cazurile extreme, aceste fluctua\u021bii pot fi comparate cu o plimbare lung\u0103 cu un roller coaster cu pofte care se repet\u0103, foame \u0219i satisfac\u021bia de a m\u00e2nca ceva bun pentru a satisface aceste pofte.&nbsp; &nbsp;<span style=\"color: #ff6600\">[12-14]<\/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 v\u0103 feri\u021bi de zaharurile simple?<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 place gustul de dulce \u0219i zah\u0103rul este cel mai bun prieten al vostru, ve\u021bi iubi \u0219i <strong>diver\u0219i<\/strong> <strong>\u00eendulcitori<\/strong>. Ace\u0219tia se caracterizeaz\u0103 printr-un indice glicemic sc\u0103zut sau chiar zero \u0219i, prin urmare, nu afecteaz\u0103 at\u00e2t de mult nivelul glicemic. De exemplu, pute\u021bi \u00eencerca siropul de cicoare, care de obicei con\u021bine mai pu\u021bin zah\u0103r, dar este <strong>bogat \u00een fibre solubile<\/strong>. Acestea se reg\u0103sesc \u0219i \u00een popularul<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a><\/span>, care este cunoscut \u0219i pentru efectele benefice asupra nivelului de glicemie. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate astea, \u0219i al\u021bi \u00eendulcitori precum <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/eritritol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritolul<\/a><\/span><\/strong>, <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevia<\/a><\/span><\/strong> sau<strong>&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"xilitolul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xilitolul<\/a><\/span><\/strong> pot fi de mare ajutor. \u0218i nu trebuie s\u0103 v\u0103 face\u021bi griji, se g\u0103sesc \u00een mod natural \u0219i le consum\u0103m atunci c\u00e2nd m\u00e2nc\u0103m fructe. Dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, ve\u021bi aprecia c\u0103 eritritolul \u0219i stevia&nbsp;<strong>nu con\u021bin deloc calorii.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nu_dormiti_suficient\"><\/span>6. Nu dormi\u021bi suficient<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi s-a \u00eent\u00e2mplat s\u0103 ave\u021bi o perioad\u0103 \u00een care, de exemplu, <strong>s\u0103 nu dormi\u021bi suficient de bine din cauza studiului sau a muncii?<\/strong> Dac\u0103 da, g\u00e2ndi\u021bi-v\u0103 la ce a\u021bi m\u00e2ncat \u00een acele zile. Poate c\u0103 por\u021biile de m\u00e2ncare au fost mai mari dec\u00e2t de obicei, poftele de dulce au ap\u0103rut mai des \u0219i cumva tot nu a\u021bi reu\u0219it s\u0103 le potoli\u021bi. Nu este o coinciden\u021b\u0103. Din nou,<strong> hormonii de sa\u021bietate \u0219i foame &#8211; leptina \u0219i grelina<\/strong> &#8211; sunt responsabili. C\u00e2nd dormi\u021bi foarte pu\u021bin, nivelurile de leptin\u0103, care favorizeaz\u0103 sa\u021bietatea, pot sc\u0103dea. \u00cen schimb, nivelul de grelin\u0103, care induce senza\u021bia de foame, cre\u0219te. <span style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poate v\u0103 va surprinde s\u0103 afla\u021bi c\u0103 <strong>o singur\u0103 noapte de somn pu\u021bin sau deloc<\/strong> v\u0103 poate afecta aportul de calorii. Acest lucru este confirmat \u0219i de cercet\u0103rile efectuate pe b\u0103rba\u021bi tineri care dormeau doar \u00eentre 2 \u0219i 6 diminea\u021ba. Senza\u021bia de foame era mai mare c\u00e2nd se trezeau \u0219i au m\u00e2ncat \u00een medie peste <strong>550 kcal<\/strong> peste aportul normal pentru \u00eentreaga zi. Dac\u0103 vre\u021bi s\u0103 sl\u0103bi\u021bi, nu v\u0103 num\u0103ra\u021bi caloriile \u0219i \u00eencerca\u021bi s\u0103 v\u0103 asculta\u021bi corpul, v\u0103 pute\u021bi priva cu u\u0219urin\u021b\u0103 de somn, ceea ce face dificila atingerea obiectivului.<\/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\">De c\u00e2t somn ave\u021bi nevoie?<\/h3>\n\n\n\n<p>Somnul este una dintre func\u021biile esen\u021biale, absolut necesare pentru organism. <strong>Trebuie s\u0103 dormi\u021bi zilnic 7-<\/strong> <strong>9 ore de somn de calitate,&nbsp;<\/strong>dac\u0103 nu vre\u021bi s\u0103 risca\u021bi s\u0103 v\u0103 confrunta\u021bi cu&nbsp;<span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Health\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pofte mai mari, foame, deficit de aten\u021bie<\/a>,&nbsp;<\/span>schimb\u0103ri de dizpozi\u021bie sau reac\u021bii \u00eent\u00e2rziate. Iar dac\u0103 face\u021bi parte dintre cei care au timp s\u0103 doarm\u0103 dar nu pot dorm, nu rata\u021bi sfaturile din articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 adormi\u021bi repede? \u00eencerca\u021bi aceste sfaturi simple pentru un somn mai bun<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg\" alt=\"Lipsa de somn poate cre\u0219te senza\u021bia de foame \u0219i pofta de dulce\" class=\"wp-image-290741\" style=\"width:843px;height:563px\" title=\"Lipsa de somn poate cre\u0219te senza\u021bia de foame \u0219i pofta de dulce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-903342714-2048x1366.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=\"7_Consumati_foarte_putine_fibre\"><\/span>7. Consuma\u021bi foarte pu\u021bine fibre<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja \u00een ceea ce prive\u0219te zah\u0103rul, <strong>\u0219i con\u021binutul de fibre afecteaz\u0103 senza\u021bia de sa\u021bietate dup\u0103 mas\u0103.<\/strong> Sunt sigur c\u0103 ve\u021bi fi de acord c\u0103 o persoan\u0103 se simte mai satul\u0103 dup\u0103 o chifl\u0103 din cereale integrale acoperit\u0103 cu o m\u00e2n\u0103 de legume, dec\u00e2t dup\u0103 un produs de patiserie din f\u0103in\u0103 alb\u0103 clasic\u0103 de gr\u00e2u. Fiecare adult ar trebui s\u0103 consume cel pu\u021bin 30 g de fibre pe zi. Pe l\u00e2ng\u0103 efectul pozitiv asupra sa\u021biet\u0103\u021bii, este important \u0219i pentru buna func\u021bionare a sistemului digestiv.<\/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 cre\u0219te\u021bi aportul de fibre?<\/h3>\n\n\n\n<p>Dac\u0103 nu vre\u021bi s\u0103 vi se fac\u0103 foame imediat dup\u0103 ce&nbsp; m\u00e2nca\u021bi, alege\u021bi alimente bogate \u00een fibre. Acest lucru prelunge\u0219te timpul de digestie \u0219i are astfel un efect pozitiv asupra nivelului de glicemie. Face ca nivelul de zah\u0103r din s\u00e2nge s\u0103 creasc\u0103 \u0219i s\u0103 scad\u0103 mai treptat, nivelul s\u0103u va fi mai echilibrat \u0219i nu vi se va mai face foame sau nu ve\u021bi mai avea pofte \u00een mod constant. Alege\u021bi <strong>un fel de m\u00e2ncare din cereale integrale<\/strong> precum orez, paste, produse de patiserie, cu\u0219cu\u0219 \u0219i altele. \u00cen acela\u0219i timp, zilnic ar trebui s\u0103 consuma\u021bi <strong>400 g de legume \u0219i 200 g de fructe&nbsp;<\/strong>\u0219i astfel ve\u021bi atinge mai u\u0219or aportul de fibre. \u00cen loc de o gogoa\u0219\u0103, de ce nu \u00eencerca\u021bi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-placinta-cu-mere-si-aroma-de-scortisoara\/\" target=\"_blank\" aria-label=\"o pl\u0103cint\u0103 cu mere (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o pl\u0103cint\u0103 cu mere<\/a><\/span> pentru micul dejun, care con\u021bine 7 g fibre \u00eentr-o singur\u0103 por\u021bie?<\/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=\"8_Va_plictisiti\"><\/span>8. V\u0103 plictisi\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-a\u021bi trezit de mai multe ori d\u00e2nd o fug\u0103 p\u00e2n\u0103 la frigider \u00een timpul unei dup\u0103 amieze plictisitoare,&nbsp;<strong>\u00eentreb\u00e2ndu-v\u0103 ce bun\u0103t\u0103\u021bi s\u0103 mai m\u00e2nca\u021bi? <\/strong>La fel ca \u0219i stresul, <strong>m\u00e2ncatul din plictiseal\u0103 poate aduce satisfac\u021bii de moment din cauza dopaminei.<\/strong> \u0218i nu cred c\u0103 m\u00e2ncatul din plictiseal\u0103 este un obicei pe care s\u0103 vre\u021bi s\u0103-l deprinde\u021bi. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Urm\u0103rirea constant\u0103 a contului de pe YouTube \u0219i Instagram care v\u0103 arat\u0103 cum se prepar\u0103 m\u00e2ncarea preferat\u0103 v\u0103 poate face poft\u0103<\/strong>. Cine nu vrea s\u0103 vad\u0103 pr\u0103jituri tentante, macaroane cu br\u00e2nz\u0103, vafe&nbsp; cu topping de ciocolat\u0103 sau cupe uria\u0219e de \u00eenghe\u021bat\u0103? \u0218i c\u00e2nd v\u0103 av\u00e2nta\u021bi s\u0103 le prepara\u021bi, v\u0103 enerveaz\u0103 c\u0103 rezultatul nu seam\u0103n\u0103 cu ce a\u021bi v\u0103zut \u00een video. \u0218i ce face\u021bi? V\u0103 ve\u021bi potoli poftele cu ni\u0219te bun\u0103t\u0103\u021bi care nu v\u0103 vor dezam\u0103gi cu felul \u00een care arat\u0103.<\/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 nu mai m\u00e2nca\u021bi din plictiseal\u0103?<\/h3>\n\n\n\n<p>Aceste profiluri de social media pot fi foarte inspira\u021bionale atunci c\u00e2nd nu \u0219ti\u021bi ce s\u0103 g\u0103ti\u021bi. Cu toate acestea, dac\u0103 ave\u021bi o problem\u0103 cu pofte \u0219i senza\u021bie de foame constante, vizualizarea acestora va fi <strong>mai mult un obstacol.<\/strong> Ce a\u021bi zice dac\u0103 nu le-a\u021bi mai urm\u0103ri, dac\u0103 v-a\u021bi nota denumirile conturilor preferate \u0219i le-a\u021bi accesa doar atunci c\u00e2nd <strong>chiar v\u0103 dori\u021bi s\u0103 g\u0103ti\u021bi dup\u0103 ele<\/strong>? \u00cen schimb, \u00eencerca\u021bi s\u0103 urm\u0103ri\u021bi conturile care v\u0103 ofer\u0103 informa\u021bii interesante sau care v\u0103 extind orizonturile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dac\u0103 m\u00e2nca\u021bi din plictiseal\u0103 f\u0103r\u0103 s\u0103 urm\u0103ri\u021bi \u00een mod constant ceea ce consuma\u021bi, avem pentru voi cel mai simplu sfat. <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-confruntati-cu-stari-de-lene-si-ce-puteti-face-in-aceasta-privinta\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Distra\u021bi-v\u0103<\/a>.<\/strong><\/span> Practica\u021bi activit\u0103\u021bi sportive, desena\u021bi, \u00eenv\u0103\u021ba\u021bi o limb\u0103 str\u0103in\u0103, asculta\u021bi muzic\u0103, citi\u021bi sau face\u021bi orice alt\u0103 activitate care&nbsp;<strong>s\u0103 v\u0103 distrag\u0103 aten\u021bia de la m\u00e2ncare.&nbsp;<\/strong>Ve\u021bi observa c\u0103 dac\u0103 ve\u021bi deveni activi \u0219i v\u0103 ve\u021bi sim\u021bi bine, ve\u021bi uita cu totul de pr\u0103jitura din frigider. O alt\u0103 solu\u021bie este s\u0103 nu cump\u0103ra\u021bi deloc astfel de bun\u0103t\u0103\u021bi. Este simplu: ce nu ave\u021bi \u00een acas\u0103, nu m\u00e2nca\u021bi.<\/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=\"738\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg\" alt=\"Plictiseala poate induce senza\u021bia de foame \u0219i pofta de dulce\" class=\"wp-image-290756\" style=\"width:843px;height:554px\" title=\"Plictiseala poate induce senza\u021bia de foame \u0219i pofta de dulce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1124x738.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-1536x1009.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1202082947-2048x1345.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=\"9_Sunteti_stresati\"><\/span>9. Sunte\u021bi stresa\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd sunte\u021bi stresa\u021bi, senza\u021bia de foame poate s\u0103 dispar\u0103 u\u0219or \u0219i nici m\u0103car s\u0103 nu v\u0103 g\u00e2ndi\u021bi la m\u00e2ncare. La polul opus, exist\u0103 \u0219i persoane care atunci c\u00e2nd sunt stresate se lupt\u0103 cu m\u00e2ncarea. Datorit\u0103 dopaminei eliberate, cel pu\u021bin pentru o vreme, acea <strong>buc\u0103\u021bic\u0103 de ciocolat\u0103 le va oferi un sentiment de satisfac\u021bie.<\/strong> \u0218i ce fac atunci? Vor recurge la \u0219i mai mult\u0103 ciocolat\u0103, bomboane, pr\u0103jituri, chipsuri \u0219i \u00ee\u0219i vor \u00eencuraja singuri acest obicei. Cu toate acestea, nu vor reduce starea general\u0103 de stres \u0219i nu vor rezolva aceast\u0103 problem\u0103. \u0218i este mai probabil s\u0103 \u00eent\u00e2mpine o nou\u0103 problem\u0103.&nbsp;&nbsp;<span style=\"color: #ff6600\">[18]<\/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 nu mai m\u00e2nca\u021bi \u00een situa\u021bii de stres?<\/h3>\n\n\n\n<p>C\u00e2nd vine vorba de supraalimentare, pute\u021bi dezvolta o rela\u021bie nes\u0103n\u0103toas\u0103 cu m\u00e2ncarea,&nbsp;<strong>sau pute\u021bi ajunge chiar s\u0103 v\u0103 confrunta\u021bi cu supraponderalitate, obezitate \u0219i cu riscurile pentru s\u0103n\u0103tate care vin odat\u0103 cu o greutate mai mare.&nbsp;<\/strong>\u00cen plus, dac\u0103 v\u0103 ve\u021bi \u00eengr\u0103\u0219a ve\u021bi fi neferici\u021bi, ceea ce poate duce la \u0219i mai mult stres.&nbsp; Dac\u0103 \u0219ti\u021bi c\u0103 m\u00e2ncatul emo\u021bional este problema voastr\u0103. \u00eencerca\u021bi s\u0103 evita\u021bi alimentele la care pofti\u021bi \u00een momentele stresante.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nu ascunde\u021bi bun\u0103t\u0103\u021bi&nbsp;<\/strong>\u00een biroul de la serviciu, iar acas\u0103 nu cump\u0103ra\u021bi cantit\u0103\u021bi ridicole de bun\u0103t\u0103\u021bi. \u00cen perioadele stresante, cutiile cu m\u00e2ncare pe care la preg\u0103ti\u021bi \u00een avans pot fi de mare ajutor. Astfel ve\u021bi avea&nbsp;<strong>o por\u021bie exact\u0103&nbsp;<\/strong>\u0219i nu trebuie s\u0103 v\u0103 mai g\u00e2ndi\u021bi la ce a\u021bi mai putea m\u00e2nca. Astfel ve\u021bi economisi \u0219i timp, pe care \u00eel pute\u021bi petrece lucr\u00e2nd la un proiect important sau v\u0103 pute\u021bi preg\u0103ti pentru un examen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00een c\u0103utarea un articol cu sfaturi despre cum s\u0103 face\u021bi fa\u021b\u0103 stresului, nu rata\u021bi articolul nostru <strong><span style=\"color: #ff6600\"><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><\/span><\/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=\"10_Tineti_diete_sau_mancati_portii_mici\"><\/span>10. \u021aine\u021bi diete sau m\u00e2nca\u021bi por\u021bii mici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vi se pare c\u0103&nbsp;<strong>m\u00e2nca\u021bi aproape tot timpul, \u00eens\u0103 tot v\u0103 este foame?&nbsp;<\/strong>\u00cencerca\u021bi s\u0103 analiza\u021bi mai bine dimensiunea por\u021biilor. La micul dejun m\u00e2nca\u021bi un iaurt, la gustare o m\u00e2n\u0103 plin\u0103 cu nuci, dup\u0103 care un m\u0103r mic, la pr\u00e2nz ni\u0219te sup\u0103, la gustare un baton, dup\u0103 antrenament o jum\u0103tate de banan\u0103, iar la cin\u0103 o salat\u0103 cu ni\u0219te ton. Chiar dac\u0103 este vorba de \u0219apte por\u021bii, recunoa\u0219te\u021bi c\u0103&nbsp;<strong>probabil nu este o dieta perfect\u0103 pentu un adult activ.&nbsp;<\/strong>Dac\u0103 din vreun motiv anume ave\u021bi un aport redus de energie, atunci are logic\u0103 s\u0103 vi se fac\u0103 foame. Organismul are nevoie de energie pentru a se regenera, pe care pur \u0219i simplu o cere. Un aport de calorii mult prea restrictiv este deseori asociat cu&nbsp;<strong>dietele extreme care, din p\u0103cate, de cele mai multe ori duc la nedoritul efect yo-yo.&nbsp;<\/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\">Cum s\u0103 stabili\u021bi dimensiunea corect\u0103 a unei por\u021bii?<\/h3>\n\n\n\n<p>Nu are rost s\u0103 <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">reduce\u021bi la extreme aportul de energie<\/a>&nbsp;<\/span>\u0219i s\u0103 v\u0103 juca\u021bi cu s\u0103n\u0103tatea voastr\u0103. O astfel de abordare este <strong>lipsit\u0103 de valabilitate pe termen lung. <\/strong>Pe l\u00e2ng\u0103 foame \u0219i pofte necontrolate, probabil c\u0103 ve\u021bi experimenta <strong>st\u0103ri proaste de dispozi\u021bie, energie mai pu\u021bin\u0103 \u0219i multe alte semne negative<\/strong> de aport caloric redus.&nbsp;Cel mai indicat este s\u0103 folosi\u021bi <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calculatorul nostru<\/a><\/strong><\/span> pentru a calcula aportul recomandat, \u00een func\u021bie de aportul vostru, \u0219i s\u0103 pleca\u021bi de la aceste valori. Ve\u021bi observa c\u0103 foamea de dup\u0103 fiecare mas\u0103 va fi de domeniul trecutului. Cu un aport adecvat, ve\u021bi m\u00e2nca bine, iar rezultatele vor ap\u0103rea cur\u00e2nd. \u00cen plus, va fi \u0219i mult mai probabil s\u0103 le \u0219i men\u021bine\u021bi.<\/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\/2021\/08\/iStock-1147295608-1124x750.jpg\" alt=\"Dietele stricte \u0219i por\u021biile mici pot provoca foame \u0219i pofte\" class=\"wp-image-290770\" style=\"width:843px;height:563px\" title=\"Dietele stricte \u0219i por\u021biile mici pot provoca foame \u0219i pofte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1147295608-2048x1367.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=\"11_Va_antrenati_mai_mult_decat_de_obicei\"><\/span>11. V\u0103 antrena\u021bi mai mult dec\u00e2t de obicei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obi\u0219nuia\u021bi s\u0103 merge\u021bi cu prietenii la \u00eenot de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, iar acum a\u021bi ad\u0103ugat \u0219i trei antrenamente de for\u021b\u0103 \u0219i dou\u0103 ore de alergat? Un b\u0103rbat de 80 kg va arde cu astfel de activit\u0103\u021bi aproximativ 3500 kcal \u00een plus \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103. A\u0219a c\u0103 este perfect natural ca&nbsp;<strong>organismul s\u0103 cear\u0103 refacerea stocului de energie pierdut\u0103.&nbsp;<\/strong>Acest lucru se poate manifesta, spre exemplu, \u00eentr-o poft\u0103 irezistibil\u0103 de a m\u00e2nca orice din frigider, congelatorul sau de la standul cu \u00eenghe\u021bat\u0103. A\u0219a c\u0103 ce se poate face?<\/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 ajusta\u021bi aportul la o \u00eenc\u0103rc\u0103tur\u0103 mai mare?<\/h3>\n\n\n\n<p>Dac\u0103 scopul vostru nu este s\u0103 sl\u0103bi\u021bi, se merit\u0103 s\u0103&nbsp;<strong>reface\u021bi stocul de energie pe care o arde\u021bi de la aceste activit\u0103\u021bi ad\u0103ugate. <\/strong>Aceasta este singura modalitate prin care pute\u021bi men\u021bine un echilibru \u00eentre aportul \u0219i consumul caloric&nbsp; \u0219i este posibil s\u0103 <strong>evita\u021bi \u0219i foamea sau poftele necontrolate. <\/strong>Ei bine, \u00een cazul \u00een care dori\u021bi s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi, trebuie s\u0103 m\u00e2nca\u021bi pu\u021bin mai mult. Cea mai simpl\u0103 modalitate s\u0103 face\u021bi asta trebuie s\u0103 fie determinat\u0103 tot de aportul caloric optim, conform sfaturilor din articolul nostru&nbsp;<span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-calculati-aportul-de-energie-si-macronutrienti-pentru-a-pierde-in-greutate-sau-pentru-a-va-dezvolta-masa-musculara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 calcula\u021bi aportul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate sau pentru a v\u0103 dezvolta masa muscular\u0103<\/a><\/strong><\/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=\"12_Nu_acordati_suficienta_atentie_aportului_de_alimente\"><\/span>12. Nu acorda\u021bi suficient\u0103 aten\u021bie aportului de alimente<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pune\u021bi un film, deschide\u021bi o pung\u0103 de chipsuri, iar dup\u0103 un timp v\u0103 da\u021bi seama c\u0103 este goal\u0103. Sigur, a\u021bi putea da vina pe colegul de camer\u0103, doar c\u0103 nu este acas\u0103 \u0219i nici m\u0103car nu ave\u021bi un c\u00e2ine pe care s\u0103-l \u00eenvinui\u021bi. Sta\u021bi singuri pe canapea \u0219i parc\u0103 v-ar mai fi poft\u0103 de c\u00e2teva gust\u0103ri Ce pute\u021bi face ca acest scenariu s\u0103 nu se mai repete?<\/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 m\u00e2nca\u021bi corect?<\/h3>\n\n\n\n<p><strong>\u00cenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi con\u0219tient.<\/strong> C\u00e2nd vi se face foame, \u00eenchide\u021bi computerul de la serviciu, l\u0103sa\u021bi telefonul deoparte, sta\u021bi la mas\u0103 \u00een buc\u0103t\u0103rie \u0219i acorda\u021bi toat\u0103 aten\u021bia m\u00e2nc\u0103rii. Bucura\u021bi-v\u0103 de gustul s\u0103u, sim\u021bi\u021bi textura \u0219i bucura\u021bi-v\u0103 \u00eencet de fiecare mu\u0219c\u0103tur\u0103. Cercet\u0103rile arat\u0103 c\u0103 oamenii care m\u0103n\u00e2nc\u0103 \u00een mod con\u0219tient pot face fa\u021b\u0103 mult mai bine emo\u021biilor \u0219i, de asemenea, <strong>recunosc at\u00e2t sentimentele de foame, c\u00e2t \u0219i de sa\u021bietate.<\/strong> Dac\u0103 dori\u021bi s\u0103 \u00eenv\u0103\u021ba\u021bi cum s\u0103 m\u00e2nca\u021bi \u00een mod con\u0219tient \u0219i, probabil, s\u0103 lucra\u021bi la un corp mai suplu, nu trebuie s\u0103 rata\u021bi articolul nostru, <a href=\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\"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. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">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<\/span><\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg\" alt=\"Sc\u0103pa\u021bi de senza\u021bia de foame \u0219i de pofte acord\u00e2nd aten\u021bie alimentelor pe care le consuma\u021bi\" class=\"wp-image-290784\" style=\"width:843px;height:562px\" title=\"Sc\u0103pa\u021bi de senza\u021bia de foame \u0219i de pofte acord\u00e2nd aten\u021bie alimentelor pe care le consuma\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7860-2-2048x1365.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=\"13_Lucrati_noaptea_si_aveti_un_program_dezordonat\"><\/span>13. Lucra\u021bi noaptea \u0219i ave\u021bi un program dezordonat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 pute\u021bi confrunta cu foame \u0219i pofte mai mari dac\u0103&nbsp;<strong>lucra\u021bi \u00een ture \u0219i ave\u021bi un program dezordonat.&nbsp;<\/strong>Nu m\u00e2nca\u021bi seara pentru c\u0103 la ora aceea sunte\u021bi obi\u0219nui\u021bi s\u0103 dormi\u021bi, diminea\u021ba adormi\u021bi epuiza\u021bi \u0219i nici m\u0103car nu m\u00e2nca\u021bi micul dejun. Dac\u0103 v\u0103 \u00eenfometa\u021bi at\u00e2t de mult timp, <strong>organismul va c\u0103uta energia necesar\u0103 <\/strong>pentru a func\u021biona corespunz\u0103tor. Acest lucru se poate manifesta prin foame necontrolat\u0103 sau \u00eenfometare. \u00cen astfel de cazuri, de vin\u0103 pot fi \u0219i bioritmul \u00eentrerupt \u0219i hormonii men\u021biona\u021bi, leptin\u0103 \u0219i grelin\u0103. &nbsp;<span style=\"color: #ff6600\">[22]<\/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 m\u00e2nca\u021bi atunci c\u00e2nd lucra\u021bi \u00een ture de noapte?<\/h3>\n\n\n\n<p>Dac\u0103 \u00eencepe\u021bi tura la 6 p.m. \u0219i termina\u021bi la 6 a.m., nu este indicat s\u0103 v\u0103 \u00eenfometa\u021bi tot acest timp. Atunci c\u00e2nd nu dormi\u021bi, trebuie s\u0103 v\u0103 energiza\u021bi organismul, astfel \u00eenc\u00e2t acesta s\u0103&nbsp;<strong>func\u021bioneze corespunz\u0103tor pe timp de noapte.&nbsp;<\/strong>Nu vre\u021bi s\u0103 v\u0103 confrunta\u021bi cu oboseal\u0103 \u00een exces \u0219i putere slab\u0103 de concentrare la locul de munc\u0103, ceea ce poate avea&nbsp;<strong>consecin\u021be fatale&nbsp;<\/strong>cum ar fi, spre exemplu, dac\u0103 lucra\u021bi \u00een sistemul de s\u0103n\u0103tate sau&nbsp; cu ma\u0219in\u0103rii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e2nca\u021bi mai multe <strong>(la cin\u0103) \u00eenainte s\u0103 merge\u021bi la serviciu, <\/strong>\u00een jur de ora 17:00. \u00centre 21:00 \u0219i 22:00 m\u00e2nca\u021bi \u00eenc\u0103 o <strong>gustare mai mare. <\/strong>\u0218i un sandwich cu ton sau un covrig f\u0103cut \u00een cas\u0103 pot fi foarte potrivite. \u00cens\u0103 asta nu ar trebui s\u0103 fie ultima voastr\u0103 mas\u0103. Chiar \u0219i noaptea, reface\u021bi stocul de energie \u00een mod regulat cu gust\u0103ri mici. \u00cencerca\u021bi batoane proteice, <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\">milkshake-uri proteice<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe<\/a><\/span>, iaurt, legume sau o bucat\u0103 de ciocolat\u0103 meagr\u0103 de calitate. Un&nbsp;<strong>regim adecvat de lichide&nbsp;<\/strong>este de asemenea foarte important. Dup ce ajunge\u021bi acas\u0103 de la serviciu, m\u00e2nca\u021bi un&nbsp;<strong>mic dejun light&nbsp;<\/strong>\u0219i merge\u021bi la culcare. Dup\u0103 ce v\u0103 trezi\u021bi, lua\u021bi pr\u00e2nzul. Cel mai bine este s\u0103 \u00eel ave\u021bi preg\u0103tit dinainte \u00een cutii \u0219i doar s\u0103 \u00eel \u00eenc\u0103lzi\u021bi. Nimeni nu \u00ee\u0219i dore\u0219te s\u0103 stea cu orele l\u00e2ng\u0103 aragaz dup\u0103 o tur\u0103 de noapte, corect?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul turelor de noapte, observa\u021bi ce alimente asigur\u0103 organismului energie \u0219i ce alimente provoac\u0103 senza\u021bie de greutate \u0219i v\u0103 \u00eencetine\u0219te stomacul. Cred c\u0103 cu to\u021bii suntem de acord c\u0103 nu este cea mai bun\u0103 idee s\u0103 comanda\u021bi o pizza cu br\u00e2nz\u0103 cu colegii la ora trei diminea\u021ba, corect? A\u021ba c\u0103 \u00eencerca\u021bi s\u0103 respecta\u021bi&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">regulile m\u00e2ncatului s\u0103n\u0103tos<\/a><\/span> \u00een aceast\u0103 perioad\u0103 din ce \u00een ce mai solicitant\u0103 \u0219i nu v\u0103 l\u0103sa\u021bi tenta\u021bi de bun\u0103t\u0103\u021bile bogate \u00een calorii.<\/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=\"14_Sunteti_insarcinate_sau_alaptati\"><\/span>14. Sunte\u021bi \u00eens\u0103rcinate sau al\u0103pta\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 sunte\u021bi <strong>\u00eens\u0103rcinate \u00eentr-un stadiu avansat&nbsp; sau al\u0103pta\u021bi,&nbsp;<\/strong>este normal s\u0103&nbsp;<strong>v\u0103 fie mai foame.&nbsp;<\/strong>Organismul vostru are nevoie de mai mult\u0103 energie pentru a putea sus\u021bine un copil. Dar asta nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 m\u00e2nca\u021bi c\u00e2t pentru doi \u00een timpul sarcinii. Un copil&nbsp;<strong>nu are nevoie de at\u00e2t de mult\u0103 energie s\u0103 se dezvolte, <\/strong>iar un adult nu poate men\u021bine toate func\u021biile corpului. Prin urmare, sarcina nu reprezint\u0103 un motiv pentru care s\u0103 m\u00e2nca\u021bi gogo\u0219i la micul dejun, ciocolat\u0103 la gustare \u0219i burgeri la cin\u0103.<\/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 m\u00e2nca\u021bi \u00een timpul sarcinii \u0219i \u00een timp ce al\u0103pta\u021bi?<\/h3>\n\n\n\n<p>\u00cen ambele cazuri, cu siguran\u021b\u0103 este adecvat\u0103 o cre\u0219tere a aportului. Atunci c\u00e2nd al\u0103pta\u021bi, este recomandat s\u0103&nbsp;<strong>cre\u0219te\u021bi aportul normal la 450-500 kcal,&nbsp;<\/strong>pe care organismul \u00eel va folosi pentru a produce lapte. \u00cen acela\u0219i timp, este important s\u0103&nbsp;<strong>consuma\u021bi suficiente lichide.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\"><span style=\"color:#666666\" class=\"tadv-color\">De asemenea, este esen\u021bial s\u0103 cre\u0219te\u021bi aportul caloric \u0219i \u00een anumite etape ale sarcinii. \u00cen primul trimestru,&nbsp; cerin\u021bele copilului \u00een ceea ce prive\u0219te energia sunt minime. Prin urmare, nu este nevoie s\u0103 cre\u0219te\u021bi aportul. \u00cen al doilea \u0219i al treilea trimestru este optim s\u0103 <strong>cre\u0219te\u021bi aportul de energie cu circa 200-300 kcal. <\/strong>Pentru a v\u0103 face o idee mai bun\u0103, aceast\u0103 energie se poate lua din 150 g de iaurt grecesc cu 0% gr\u0103sime \u00een combina\u021bie cu un m\u0103r \u0219i 20 g de nuci caju.<\/span> [19-21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg\" alt=\"C\u00e2te calorii are trebui sp consume o femeie \u00eens\u0103rcinat\u0103 sau care al\u0103pteaz\u0103, pentru a evita s\u0103 i se fac\u0103 foame?\" class=\"wp-image-290798\" style=\"width:843px;height:562px\" title=\"C\u00e2te calorii are trebui sp consume o femeie \u00eens\u0103rcinat\u0103 sau care al\u0103pteaz\u0103, pentru a evita s\u0103 i se fac\u0103 foame?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-981097890-2048x1365.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=\"15_Probleme_de_sanatate\"><\/span>15. Probleme de s\u0103n\u0103tate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Foamea \u0219i poftele au uneori alte cauze \u0219i pot indica chiar \u0219i boli grave. \u00cen unele cazuri, sunt asociate, spre exemplu,&nbsp; cu <strong>diabetul sau cu boala tioridian\u0103.<\/strong> De asemenea, \u0219i anumite medicamente. cum ar fi psihofarmaceuticele pot cre\u0219te apetitul.<\/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 aborda\u021bi senza\u021bia de foame \u0219i poftele provocate de o afec\u021biune medical\u0103 sau chiar de medicamente?<\/h3>\n\n\n\n<p>Dac\u0103 sim\u021bi\u021bi c\u0103 v\u0103 lupta\u021bi cu senza\u021bia de foame \u0219i cu poftele din aceste motive, ar trebui s\u0103&nbsp;<strong>v\u0103 adresa\u021bi  mediculuui.. Acesta v\u0103 va examina am\u0103nun\u021bit \u0219i va determina cea mai bun\u0103 solu\u021bie. <\/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=\"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><strong>Foamea sau poftele sunt des \u00eent\u00e2lnite \u0219i uneori toat\u0103 lumea le experimenteaz\u0103.&nbsp;<\/strong>Dar dac\u0103 astfel de nevoi dep\u0103\u0219esc un anumit nivel care nu vi se pare normal, atunci este momentul s\u0103&nbsp;<strong>v\u0103 pune\u021bi ordine \u00een stilul de via\u021b\u0103.&nbsp;<\/strong>\u00cencepe\u021bi prin a v\u0103 concentra pe regimul de b\u0103ut, compozi\u021bia dietei, pe somn \u0219i pe activit\u0103\u021bile de peste zi. Cu toate astea, trebuie s\u0103 acorda\u021bi aten\u021bie \u0219i&nbsp;<strong>alcoolului, plictiselii \u0219i stresului,&nbsp;<\/strong>care pot duce la supraalimentare. Iar dac\u0103 ve\u021bi \u021bine toate aceste aspecte sub control, pute\u021bi consulta \u0219i un specialist care s\u0103 elimine orice boal\u0103 posibil\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi vreun prieten care se&nbsp;<strong>pl\u00e2nge \u00een mod constant c\u0103 \u00eei este foame sau are pofte?&nbsp;<\/strong>Da\u021bi share acestui articol \u0219i poate c\u0103 \u00eel ve\u021bi ajuta s\u0103-\u0219i rezolve \u00eentr-un final aceast\u0103 problem\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\"><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\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>Senza\u021bia de foame \u0219i pofta de dulce pot fi uneori o pacoste, iar asta mai ales atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi. Familiariza\u021bi-v\u0103 cu cele mai frecvente cauze \u0219i rezolva\u021bi-le odat\u0103 pentru totdeauna.<\/p>\n","protected":false},"author":100,"featured_media":290829,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,6374,6674,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-304903","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-pierdere-in-greutate","10":"tag-plan-alimentar","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 sc\u0103pa\u021bi de senza\u021bia constant\u0103 de foame \u0219i pofte? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"De ce v\u0103 este mereu foame \u0219i ave\u021bi poft\u0103 de alimente dulci \u0219i s\u0103rate? 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