{"id":306594,"date":"2021-12-03T14:10:00","date_gmt":"2021-12-03T13:10:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306594"},"modified":"2023-05-12T13:53:01","modified_gmt":"2023-05-12T11:53:01","slug":"10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului\/","title":{"rendered":"10 sfaturi care s\u0103 v\u0103 ajute s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi \u00een perioada Cr\u0103ciunului"},"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\/10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului\/#Cu_cat_se_ingrasa_lumea_de_fapt_de_Craciun\" title=\"Cu c\u00e2t se \u00eengra\u0219\u0103 lumea de fapt de Cr\u0103ciun?\">Cu c\u00e2t se \u00eengra\u0219\u0103 lumea de fapt de Cr\u0103ciun?<\/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\/10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului\/#Cum_abordeaza_lumea_cel_mai_frecvent_modul_de_a_manca_in_perioada_Craciunului\" title=\"Cum abordeaz\u0103 lumea cel mai frecvent modul de a m\u00e2nca \u00een perioada Cr\u0103ciunului?\">Cum abordeaz\u0103 lumea cel mai frecvent modul de a m\u00e2nca \u00een perioada Cr\u0103ciunului?<\/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\/10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului\/#Ce_credeti_ca_se_va_intampla_cu_forma_voastra_fizica_in_timpul_Craciunului\" title=\"Ce crede\u021bi c\u0103 se va \u00eent\u00e2mpla cu forma voastr\u0103 fizic\u0103 \u00een timpul Cr\u0103ciunului?\">Ce crede\u021bi c\u0103 se va \u00eent\u00e2mpla cu forma voastr\u0103 fizic\u0103 \u00een timpul Cr\u0103ciunului?<\/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\/10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului\/#10_sfaturi_despre_cum_sa_nu_va_ingrasati_de_Craciun_si_despre_cum_sa_va_faceti_mesele_mai_usoare\" title=\"10 sfaturi despre cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de Cr\u0103ciun \u0219i despre cum s\u0103 v\u0103 face\u021bi mesele mai u\u0219oare\">10 sfaturi despre cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de Cr\u0103ciun \u0219i despre cum s\u0103 v\u0103 face\u021bi mesele mai u\u0219oare<\/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\/10-sfaturi-care-sa-va-ajute-sa-nu-va-ingrasati-in-perioada-craciunului\/#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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Poate c\u0103 datorit\u0103 decora\u021biunilor de Cr\u0103ciun care sunt deja \u00een magazine, pe str\u0103zi \u0219i \u00een reclamele TV, realiza\u021bi c\u0103 se apropie Cr\u0103ciunul.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">\u00cen afar\u0103 de faptul c\u0103 v\u0103 \u00eentreba\u021bi cum este posibil ca timpul s\u0103 zboare at\u00e2t de repede \u0219i Cr\u0103ciunul s\u0103 fie din nou aici, v\u0103 g\u00e2ndi\u021bi <strong>cum s\u0103 petrece\u021bi s\u0103rb\u0103torile de Cr\u0103ciun anul acesta<\/strong> f\u0103r\u0103 s\u0103 c\u00e2\u0219tiga\u021bi prea mul\u021bi centimetri \u00een jurul taliei.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">De\u0219i probabil c\u0103 a\u021bi uitat, \u00een timp ce v\u0103 g\u00e2ndea\u021bi ce s\u0103 le oferi\u021bi celor dragi \u0219i cum s\u0103 le sugera\u021bi bl\u00e2nd c\u0103 ave\u021bi deja \u0219osete \u0219i pulovere de Cr\u0103ciun \u0219i anul acesta ar fi bine s\u0103 primi\u021bi ceva diferit.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Dar odat\u0103 cu apropierea s\u0103rb\u0103torilor, v\u0103 \u00eengrijora\u021bi din nou c\u0103 v-a\u021bi putea \u00eengr\u0103\u0219a \u0219i v\u0103 \u00eentreba\u021bi <strong>dac\u0103 este posibil s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi 10 kilograme \u00een timpul Cr\u0103ciunului, a\u0219a cum spune toat\u0103 lumea.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cu_cat_se_ingrasa_lumea_de_fapt_de_Craciun\"><\/span>Cu c\u00e2t se \u00eengra\u0219\u0103 lumea de fapt de Cr\u0103ciun?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Prin urmare, e posibil s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi cu 10 kilograme dup\u0103 Cr\u0103ciun?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Fiecare vacan\u021b\u0103 se caracterizeaz\u0103 prin m\u00e2ncare bun\u0103, b\u0103utur\u0103, vizite la familiei, prieteni \u0219i mi\u0219care mai pu\u021bin\u0103.<\/span> De <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Cr\u0103ciun ne \u00eengr\u0103\u0219\u0103m cel mai mult.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">O serie de studii arat\u0103 c\u0103 ne temem inutil de cele 10 kilograme \u00een plus de s\u0103rb\u0103toarea Cr\u0103ciunului.<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">\u00cen lumea modern\u0103 occidental\u0103, \u00een timpul Cr\u0103ciunului, oamenii se \u00eengra\u0219\u0103 \u00een medie mai pu\u021bin de 1-2 kilograme sau 1% din greutatea corporal\u0103.<\/span> <\/strong><span class=\"JLqJ4b ChMk0b\" style=\"color: #ff6600;\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"5\">[1-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Asta \u00eenseamn\u0103 c\u0103 e \u00een regul\u0103 \u0219i c\u0103 po\u021bi petrece Cr\u0103ciunul dup\u0103 modelul &#8221;Oric\u00e2t po\u021bi m\u00e2nca \u0219i bea&#8221;, <\/strong>s\u0103 ascul\u021bi basme \u0219i s\u0103 c\u00e2\u0219tigi doar c\u00e2teva kilograme? Cu siguran\u021b\u0103 nu. Dac\u0103 aborda\u021bi Cr\u0103ciunul \u00eentr-un stil at\u00e2t de boem \u0219i v\u0103 bucura\u021bi de el de pe 24 decembrie p\u00e2n\u0103 de Anul Nou, atunci v\u0103 ve\u021bi \u00eengr\u0103\u0219a mai mult.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">S\u0103 lu\u0103m exemplul lui John:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>John a citit pe internet c\u0103 \u00een perioada Cr\u0103ciunului trebuie s\u0103 se odihneasc\u0103, s\u0103 ia lucrurile u\u0219or \u0219i s\u0103 se relaxeze. <\/li><li>A luat-o \u00een serios \u0219i a consumat zilnic 5 000 kcal din ziua de Cr\u0103ciun p\u00e2n\u0103 de Anul Nou<\/li><li>Asta \u00eenseamn\u0103 40 000 kcal \u00een 8 zile. \u0218i pentru c\u0103 John este un mare gentleman, a ars circa 2 000 kcal pe zi, fiind, s\u0103 zicem, \u00een modul economic, ceea ce \u00eenseamn\u0103 c\u0103 \u00een 8 zile s-a aflat \u00eentr-un surplus caloric de 24 000 kcal. <\/li><li>Excesul de energie trebuie s\u0103 se depoziteze undeva, dar unde anume? A\u0219a este, se va depozita sub form\u0103 de gr\u0103sime. Dac\u0103 \u021binem cont de faptul c\u0103 un kilogram de gr\u0103sime \u00eenseamn\u0103 \u00een medie 3 500 kcal, se pare c\u0103 Jirka s-ar \u00eengr\u0103\u0219a cu circa 6,6 kilograme de gr\u0103sime. <\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Asta nu sun\u0103 &#8221;doar pu\u021bin&#8221;, corect?&nbsp;<\/strong>C\u00e2nd John a aflat despre asta, \u0219i-a spus c\u0103 va avea pu\u021bin mai mult\u0103 grij\u0103 cu privire la m\u00e2ncare, c\u0103 nu va m\u00e2nca prea mult \u0219i c\u0103, cel pu\u021bin, va merge la o plimbare \u0219i se va juca hochei pe ghea\u021b\u0103 cu b\u0103ie\u021bii pe lac. <span style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg\" alt=\"Cu c\u00e2te kilograme se \u00eengra\u0219\u0103 de obicei lumea \u00een timpul Cr\u0103ciunului?\" class=\"wp-image-202502\" width=\"843\" height=\"562\" title=\"Cu c\u00e2te kilograme se \u00eengra\u0219\u0103 de obicei lumea \u00een timpul Cr\u0103ciunului?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/handsome-man-ice-arena-with-skate-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>poz\u0103 din prostooleh din freepik.com <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_abordeaza_lumea_cel_mai_frecvent_modul_de_a_manca_in_perioada_Craciunului\"><\/span>Cum abordeaz\u0103 lumea cel mai frecvent modul de a m\u00e2nca \u00een perioada Cr\u0103ciunului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum poate a\u021bi observat din exemplul lui John, pe internet \u0219i pe re\u021belele sociale exist\u0103 nenum\u0103rate sfaturi \u0219i recomand\u0103ri cu privire la cum s\u0103 abord\u0103m Cr\u0103ciunul \u00een ceea ce prive\u0219te nutri\u021bia, odihna \u0219i antrenamentele. Cantitatea inepuizabil\u0103 de informa\u021bii \u0219i abord\u0103ri v\u0103 pot bulversa foarte u\u0219or. <strong>Voi din ce grup face\u021bi parte?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li>&#8221;M\u0103 voi bucura pe deplin de Cr\u0103ciun. Voi gusta, voi m\u00e2nca \u0219i voi bea orice \u00eemi vine la \u00eendem\u00e2n\u0103, \u00een timp ce m\u0103 voi uita la filme de Cr\u0103ciun. Voi sl\u0103bi la c\u00e2teva s\u0103pt\u0103m\u00e2ni dup\u0103 Cr\u0103ciun.&#8221;<\/li><li>&#8221;Voi fi pu\u021bin atent la m\u0103rimea por\u021biilor, dar m\u0103 voi bucura de Cr\u0103ciun la maxim.&#8221;<\/li><li>&#8221;Voi gusta c\u00e2te pu\u021bin din toate. Voi \u00eencerca s\u0103 nu exagerez cu m\u00e2ncarea \u0219i nu voi consuma f\u0103r\u0103 rost bombe calorice.&#8221;<\/li><li>&#8221;Am de g\u00e2nd s\u0103 gust c\u00e2te ceva \u0219i s\u0103 preg\u0103tesc delicatese de Cr\u0103ciun mai s\u0103n\u0103toase \u0219i cu mai pu\u021bine calorii, astfel \u00eenc\u00e2t mesele s\u0103 fie mai u\u0219oare.&#8221;<\/li><li>&#8221;F\u0103r\u0103 pauz\u0103 pentru mine. Chiar \u0219i de Cr\u0103ciun \u00eemi voi nota mesele \u00een planul meu fitness \u0219i voi urma \u00een continuare antrenamentul \u0219i o diet\u0103 s\u0103n\u0103toas\u0103.&#8221;<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Este vreuna dintre aceste afirma\u021bii pe deplin eronat\u0103 sau corect\u0103?&nbsp;<\/strong>Practic, nu. Dar trebuie s\u0103 evalua\u021bi cu adev\u0103rat ce \u021bine de voi \u0219i ce nu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>E\u0219ti un sportiv entuziast \u0219i te antrenezi tot anul \u0219i faci o pauz\u0103 \u00een timpul Cr\u0103ciunului, c\u00e2nd c\u00e2\u0219tigi c\u00e2teva kilograme de gr\u0103sime, dar apoi scapi de ele cu u\u0219urin\u021b\u0103 \u00eenainte ca luna ianuarie s\u0103 se termine?<\/li><li>E\u0219ti un sportiv \u0219i o persoan\u0103 activ\u0103 care se lupt\u0103 cu adev\u0103rat s\u0103 revin\u0103 la obiceiuri s\u0103n\u0103toase \u0219i se lupt\u0103 toat\u0103 luna ianuarie s\u0103 revin\u0103 la un stil de via\u021b\u0103 mai s\u0103n\u0103tos?<\/li><li>Nu e\u0219ti foarte activ \u0219i \u00eenc\u0103 te lup\u021bi cu kilogramele c\u00e2\u0219tigate la Cr\u0103ciunul din 2015?<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pur \u0219i simplu fi\u021bi con\u0219tien\u021bi de toate aspectele legate de personalitatea voastr\u0103,&nbsp;<\/strong>aborda\u021bi orice s\u0103rb\u0103toare cu bun sim\u021b \u0219i evita\u021bi extremele. &nbsp;Dintr-o perspectiv\u0103 general\u0103 a stilului de via\u021b\u0103,&nbsp;<strong>e mult mai important cum tr\u0103i\u021bi tot anul \u0219i nu doar c\u00e2teva zile la final de an.&nbsp;<\/strong>Cr\u0103ciunul e o s\u0103rb\u0103toare cu pace \u0219i lini\u0219te, bucurie \u00een familie \u0219i m\u00e2ncare bun\u0103, dar nu prea mult\u0103. Relaxa\u021bi-v\u0103, ave\u021bi grij\u0103 de cei dragi \u0219i \u00eencerca\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi la cum v\u0103 descurca\u021bi cu obiceiurile alimentare \u0219i cu cele legate de un stil de via\u021b\u0103 s\u0103n\u0103tos. E\u0219ti un adev\u0103rat profesionist, sau mai exist\u0103 loc de \u00eembun\u0103t\u0103\u021biri?&nbsp;<strong>\u00cencerca\u021bi s\u0103 trece\u021bi \u00eentr-un jurnal ce dori\u021bi s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi,&nbsp;<\/strong>\u00eemp\u0103r\u021bi\u021bi acest obiectiv \u00een p\u0103r\u021bi mai mici, \u00eencepe\u021bi s\u0103 lucra\u021bi la el treptat, iar anul viitor ve\u021bi din nou la nivelul urm\u0103tor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg\" alt=\"Cum s\u0103 m\u00e2nc\u0103m \u0219i s\u0103 nu ne \u00eengr\u0103\u0219\u0103m de Cr\u0103ciun?\" class=\"wp-image-202534\" width=\"843\" height=\"563\" title=\"Cum s\u0103 m\u00e2nc\u0103m \u0219i s\u0103 nu ne \u00eengr\u0103\u0219\u0103m de Cr\u0103ciun?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/unnamed-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_credeti_ca_se_va_intampla_cu_forma_voastra_fizica_in_timpul_Craciunului\"><\/span>Ce crede\u021bi c\u0103 se va \u00eent\u00e2mpla cu forma voastr\u0103 fizic\u0103 \u00een timpul Cr\u0103ciunului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 face\u021bi griji cu privire la aspectul fizic probabil c\u0103 face\u021bi parte dintre sportivii activi care se antreneaz\u0103 tot anul \u0219i se g\u00e2ndesc la ce m\u0103n\u00e2nc\u0103. Sau poate c\u0103 pur \u0219i simplu \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos \u0219i v\u0103 \u00eentreba\u021bi de ce v\u0103 \u00eengra\u0219a\u021bi cu 5 kilograme dup\u0103 Cr\u0103ciun.&nbsp;<strong>Nu v\u0103 face\u021bi griji, cel mai probabil nu este vorba de gr\u0103sime. Cum este posibil?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ce \u00eenseamn\u0103 cu adev\u0103rat kilogramele \u00een plus de pe c\u00e2ntar?<\/h3>\n\n\n\n<p>Cum am ar\u0103tat \u00een exemplul lui John de mai sus, pentru a c\u00e2\u0219tiga 2 kilograme de gr\u0103sime, ar trebui s\u0103 consuma\u021bi cu 7 000 mai multe kcal dec\u00e2t a\u021bi avea nevoie. Ceea ce \u00eenseamn\u0103 destul de mult, iar \u00een decurs de 8 zile \u00eentre Cr\u0103ciun \u0219i Anul Nou, ar \u00eensemna un surplus energetic zilnic de pu\u021bin sub 1 000 kcal. <strong>Dac\u0103 v\u0103 g\u00e2ndi\u021bi pu\u021bin la ce m\u00e2nca\u021bi de Cr\u0103ciun \u0219i nu uita\u021bi s\u0103 face\u021bi mi\u0219care, <\/strong>cel mai probabil nu ve\u021bi c\u00e2\u0219tiga at\u00e2ta energie \u00een plus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">De ce c\u00e2ntarul arat\u0103 mult mai multe kilograme dec\u00e2t sunte\u021bi obi\u0219nui\u021bi?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Mai mult\u0103 ap\u0103.&nbsp;<\/strong>Dup\u0103 Cr\u0103ciun, c\u00e2nd m\u00e2nca\u021bi o varietate mare de alimente, ave\u021bi pu\u021bin mai mult\u0103 ap\u0103 \u00een organism, datorit\u0103 cantit\u0103\u021bii de sare \u0219i carbohidra\u021bi din diet\u0103.<\/li><li><strong data-rich-text-format-boundary=\"true\">Glicogenul se depoziteaz\u0103 la capacitate maxim\u0103.&nbsp;<\/strong>O perioad\u0103 de odihn\u0103, destul\u0103 m\u00e2ncare \u0219i sursele de carbohidra\u021bi duc la &#8221;un rezervor plin de carbohidra\u021bi&#8221; sub form\u0103 de glicogen, din care o persoan\u0103 obi\u0219nuit\u0103 are circa 450 gr. \u0218i fiecare gram de glicogen con\u021bine circa 3 grame de ap\u0103, ceea ce poate face ca diferen\u021b\u0103 pu\u021bin peste 4 kg \u00een compara\u021bie cu depozitele&nbsp; de glicogen epuizate. <span style=\"color: #ff6600;\">[7]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Con\u021binutul intestinal.&nbsp;<\/strong>Fiecare mas\u0103 c\u00e2nt\u0103re\u0219te ceva anume, iar perioada normal\u0103 pentru ca m\u00e2ncarea s\u0103 treac\u0103 complet prin sistemul digestiv este de aproximativ 40-60 de ore. Dureaz\u0103 c\u00e2teva zile pentru ca aceast\u0103 condi\u021bie s\u0103 revin\u0103 la normal odat\u0103 ce reveni\u021bi la stilul vostru normal de via\u021b\u0103. <span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Diferite perioade de c\u00e2nt\u0103rire \u0219i condi\u021bii.<\/strong> Diferitele condi\u021bii \u0219i perioade de c\u00e2nt\u0103rire au mereu rezultate distorsionate. Prin urmare, c\u00e2nt\u0103ri\u021bi-v\u0103 mereu \u00een aceia\u0219i perioad\u0103 a zilei \u0219i \u00een acelea\u0219i condi\u021bii, ideal dup\u0103 rutina de diminea\u021b\u0103.<\/li><li><strong data-rich-text-format-boundary=\"true\">Sunte\u021bi femei, iar greutatea corporal\u0103 se modific\u0103 \u00een mod natural \u00een timpul ciclului menstrual.&nbsp;<\/strong>Prin urmare, re\u021bine\u021bi c\u0103 reten\u021bia de ap\u0103 din organism datorat\u0103 modific\u0103rilor hormonale atinge cele mai mari valori \u00een prima zi de menstrua\u021bie. Greutatea corporal\u0103 revine la normal \u00een termen de 5 zile. <span style=\"color: #ff6600;\">[9]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Dup\u0103 cum pute\u021bi observa, exist\u0103&nbsp;<strong>multe motive pentru care c\u00e2ntarul indic\u0103 c\u00e2teva kilograme \u00een plus.&nbsp;<\/strong>A\u0219a c\u0103 nu trebuie s\u0103 intra\u021bi imediat \u00een panic\u0103&nbsp; \u0219i s\u0103 apela\u021bi la ultimul produs de <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/detoxifierea-cum-se-va-schimba-viata-voastra-in-10-zile\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">detoxifiere<\/a>, care, \u0219i sper c\u0103 \u0219ti\u021bi asta, nu va rezolva oricum nimic. Dac\u0103 vre\u021bi s\u0103 afla\u021bi din ce alte motive c\u00e2ntarul arat\u0103 cu 5 kilograme mai mult f\u0103r\u0103 s\u0103 v\u0103 fi \u00eengr\u0103\u0219at deloc, citi\u021bi articolul nostru <\/span><\/span><a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-cantarul-va-arata-un-numar-mai-mare-si-nu-este-vorba-de-grasime\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>De ce c\u00e2ntarul arat\u0103 mai multe kilograme, chiar dac\u0103 nu v-a\u021bi \u00eengr\u0103sat?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg\" alt=\"Ce se \u00eent\u00e2mpl\u0103 cu corpul vostru de Cr\u0103ciun?\" class=\"wp-image-202547\" width=\"843\" height=\"562\" title=\"Ce se \u00eent\u00e2mpl\u0103 cu corpul vostru de Cr\u0103ciun?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_5312-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_sfaturi_despre_cum_sa_nu_va_ingrasati_de_Craciun_si_despre_cum_sa_va_faceti_mesele_mai_usoare\"><\/span>10 sfaturi despre cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de Cr\u0103ciun \u0219i despre cum s\u0103 v\u0103 face\u021bi mesele mai u\u0219oare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indiferent de ce parte a baricadei v\u0103 afla\u021bi, urm\u0103toarele sfaturi v\u0103 pot fi de folos atunci c\u00e2nd vre\u021bi s\u0103 v\u0103 face\u021bi mesele mai u\u0219oare, &#8221;s\u0103 accelera\u021bi digestia&#8221;, sau cel pu\u021bin s\u0103 fi\u021bi mai aten\u021bi la ce m\u00e2nca\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading\">1. Nu m\u00e2nca\u021bi por\u021bii mari<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"950\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg\" alt=\"10 sfaturi despre cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de Cr\u0103ciun \u0219i despre cum s\u0103 v\u0103 face\u021bi mesele mai u\u0219oare\" class=\"wp-image-202732\" title=\"10 sfaturi despre cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de Cr\u0103ciun \u0219i despre cum s\u0103 v\u0103 face\u021bi mesele mai u\u0219oare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-950x1124.jpg 950w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007-338x400.jpg 338w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-_-OK-_-Copy-of-IMG-20200210-WA0007.jpg 1014w\" sizes=\"auto, (max-width: 950px) 100vw, 950px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu trebuie s\u0103 ne min\u021bim unii pe al\u021bii de Cr\u0103ciun.&nbsp;<strong>M\u00e2ncarea din timpul s\u0103rb\u0103torilor este de obicei plin\u0103 de calorii.&nbsp;<\/strong>Trebuie s\u0103 fim con\u0219tien\u021bi de asta \u0219i s\u0103 ac\u021bion\u0103m ca atare. Spre exemplu, 100 grame de salat\u0103 clasic\u0103 de cartofi con\u021bine circa 200 kcal. Iar atunci c\u00e2nd v\u0103 pune\u021bi o por\u021bie extrem de generoas\u0103, nu este nicio problem\u0103 s\u0103 m\u00e2nca\u021bi de patru ori mai mult, cu 800 kcal pe farfurie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Acela\u0219i lucru se aplic\u0103 \u0219i pentru alte delicatese de Cr\u0103ciun<\/strong>, cum ar fie crap pr\u0103jit, friptur\u0103 de ra\u021b\u0103, g\u0103sc\u0103, curcan umplut, porc g\u0103tit \u00een mii de feluri, inclusiv cunoscutele \u0219ni\u021bele pr\u0103jite \u00een pesmet, pr\u0103jituri de Cr\u0103ciun, sup\u0103 de pe\u0219te sau cunoscutele b\u0103uturi de Cr\u0103ciun \u0219i multe alte mese tradi\u021bionale de Cr\u0103ciun preparate dup\u0103 re\u021bete tradi\u021bionale locale. Fiecare \u021bar\u0103 are propria tradi\u021bie \u0219i m\u00e2ncare de Cr\u0103ciun.&nbsp; Depinde din ce \u021bar\u0103 sunte\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a reduce por\u021biile,&nbsp;<strong>\u00eencerca\u021bi s\u0103 folosi\u021bi farfurii mai mici sau servi\u021bi m\u00e2ncarea doar pe o parte mic\u0103 a farfuriei,&nbsp;<\/strong>nu asezona\u021bi toat\u0103 m\u00e2ncarea cu sos. Studiile au ar\u0103tat c\u0103&nbsp;<strong>cei care m\u0103n\u00e2nca por\u021bii mai mari se \u00eengras\u0103 mai repede,&nbsp;<\/strong>asta dac\u0103 nu sunte\u021bi fani ai postitului intermitent \u0219i nu m\u00e2nca\u021bi por\u021bii mai mari \u00eentr-o manier\u0103 controlat\u0103 \u0219i voit\u0103.<span style=\"color: #ff6600;\"> [10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Limita\u021bi caloriile lichide, se adaug\u0103 al naibii de repede<\/h3>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Caloriile din b\u0103uturile cu zah\u0103r, lichioruri, vin fiert, punche, lapte de pas\u0103re, bere \u0219i alte \u201ebun\u0103t\u0103\u021bi\u201d se adun\u0103 al naibii de repede.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Un litru de Coca Cola con\u021bine aproximativ 450 kcal, o bere medie aproximativ 210-250 kcal \u0219i o can\u0103 de 0,2 l de vin fiert 200 kcal sau mai mult, \u00een func\u021bie de cantitatea de zah\u0103r folosit\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">A\u021bi \u00een\u021beles, da?<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">Aceste calorii lichide pot contribui destul de u\u0219or la \u00eengr\u0103\u0219at.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">La fel, alcoolul con\u021bine o cantitate decent\u0103 de calorii \u0219i v\u0103 poate trezi pofta de m\u00e2ncare, \u00een special pentru alimente s\u0103rate \u0219i grase.<\/span> <span class=\"JLqJ4b ChMk0b\" style=\"color: #ff6600;\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"5\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading\">3. Gusta\u021bi, dar nu m\u00e2nca\u021bi tot din farfurie \u0219i nu m\u00e2nca\u021bi mult atunci c\u00e2nd g\u0103ti\u021bi<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg\" alt=\"Cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de Cr\u0103ciun? Gusta\u021bi, dar nu m\u00e2nca\u021bi tot din farfurie .\" class=\"wp-image-202606\" title=\"Cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi de Cr\u0103ciun? Gusta\u021bi, dar nu m\u00e2nca\u021bi tot din farfurie .\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_0509.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Nu trebuie s\u0103 v\u0103 teme\u021bi de tortul de Cr\u0103ciun&nbsp;<\/strong>pe care bunica \u00eel preg\u0103te\u0219te \u00een fiecare an&nbsp; pentru \u00eentreaga familie \u0219i nu trebuie s\u0103 renun\u021ba\u021bi la bomboanele preferate. <strong>Dar nu trebuie s\u0103 m\u00e2nca\u021bi jum\u0103tate de tort de Cr\u0103ciun, o jum\u0103tate de tav\u0103 cu fursecuri \u0219i o farfurie plin\u0103 cu <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\">canap\u00e9.<\/span>&nbsp;<\/strong>Prima \u00eenghi\u021bitur\u0103 este \u00eentotdeauna cea mai bun\u0103, iar toate celelalte nu vor fi la fel de pl\u0103cute. \u00cencerca\u021bi s\u0103 m\u00e2nca\u021bi 1 sau 2 legume pentru fiecare fursec m\u00e2ncat, dup\u0103 ve\u021bi mai sim\u021bi poft\u0103 de \u00eenc\u0103 unul? <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca s\u0103 v\u0103 face\u021bi o idee cu privire la calorii, o turt\u0103 dulce obi\u0219nuit\u0103 de 15-20 gr con\u021bine circa 65-87 kcal, iar 100 gr de tort tradi\u021bional de Cr\u0103ciun circa 300 kcal. A\u0219a c\u0103&nbsp;<strong>un mic dejun dulce&nbsp;<\/strong>care con\u021bine 2 buc\u0103\u021bi de tort uns cu un strat generos de unt \u0219i dulcea\u021b\u0103 sau Nutella, <strong>adaug\u0103 cu u\u0219urin\u021b\u0103 1 000 de kcal<\/strong> la aportul de energie. Iar asta \u00eenseamn\u0103 destul de mult. Pute\u021bi ghici c\u00e2te turte dulci de Cr\u0103ciun de 15 grame con\u021bin aceia\u0219i canitate de energie c\u00e2t un kilogram de gr\u0103sime? Fi\u021bi aten\u021bi&#8230;<strong>18 turte dulci con\u021bin circa 7 700 kcal, ceea ce \u00eenseamn\u0103 circa 1 kilogram de gr\u0103sime.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Petrecem mai mult timp s\u0103 preg\u0103tim m\u00e2ncare de Cr\u0103ciun \u0219i pentru c\u0103 ne dorim ca m\u00e2ncarea s\u0103 ne ias\u0103 perfect, gust\u0103m din ea mai mult. Dac\u0103 gust\u0103m din c\u00e2nd \u00een c\u00e2nd putem c\u00e2\u0219tiga c\u00e2teva sute de kcal peste aportul normal. Care este solu\u021bia? <strong>Nu g\u0103ti\u021bi atunci c\u00e2nd v\u0103 este foame,&nbsp;<\/strong>iar o \u00eenghi\u021bitur\u0103 ar trebui s\u0103 fie mai mult dec\u00e2t suficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Dac\u0103 v\u0103 intereseaz\u0103 mai mult despre cum v\u0103 poate afecta ciugulitul formele, citi\u021bi articolul<\/span><\/span>&nbsp;<a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Cum v\u0103 \u00eempiedic\u0103 gust\u0103rile s\u0103 pierde\u021bi \u00een greutate? 11 moduri u\u0219oare de a v\u0103 \u021bine dieta sub control?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Consuma\u021bi proteine la fiecare mas\u0103<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Dintre to\u021bi macronutrien\u021bii, proteinele au cel mai mare efect de sa\u021bietate. <\/strong>Bun\u0103t\u0103\u021bile de Cr\u0103ciun sunt de obicei bogate \u00een zah\u0103r, dar nu \u0219i \u00een proteine. Ca exemplu, lu\u0103m din nou un tort de Cr\u0103ciun cu unt \u0219i dulcea\u021b\u0103. Dac\u0103 ad\u0103uga\u021bi o por\u021bie de 20-40 grame de proteine la fiecare mas\u0103, \u00een func\u021bie de aportul zilnic optim, <strong>probabil c\u0103 ve\u021bi reduce aportul de calorii mul\u021bumit\u0103 senza\u021biei de foame reduse. <\/strong><span style=\"color: #ff6600;\">[14 \u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Prin urmare, recurge\u021bi la <\/b>carne slab\u0103, pe\u0219te, produse lactate, ou\u0103, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> sau pseudocereale, sau, dac\u0103 este cazul, pentru <a aria-label=\"proteine de \u00eenalt\u0103 calitate. (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine de \u00eenalt\u0103 calitate.<\/a> Dac\u0103 v\u0103 intereseaz\u0103 ponturi cu privire la sursele de proteine, citi\u021bi articolul nostru <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/20-de-alimente-cu-care-puteti-completa-cu-usurinta-aportul-de-proteine-din-meniul-vostru\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59146,30248,48406,35542,49804,3738,8350,1562,44254,1731,44248\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Nu uita\u021bi de fructe, legume \u0219i fibre<\/h3>\n\n\n\n<p>C\u00e2nd este timpul pentru o gustare, sau vi se face brusc foame, \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi fructe sau legume al\u0103turi de o por\u021bie de vitamine, \u00een loc de \u00eenc\u0103 o por\u021bie de bun\u0103t\u0103\u021bi de Cr\u0103ciun.&nbsp;<strong>Datorit\u0103 fibrelor, fructele \u0219i legumele sus\u021bin senza\u021bia de sa\u021bietate <\/strong>\u0219i, pe deasupra, con\u021bin \u0219i al\u021bi micronutrien\u021bi valoro\u0219i. Ce zice\u021bi de un fruct cu iaurt grecesc cu 0% gr\u0103sime sau un morcov cu castravete \u0219i hummus sau \u0219unc\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">C\u00e2nd v\u0103 concentra\u021bi pe un <strong>consum suficient de fibre,<\/strong> pute\u021bi consuma mai pu\u021bine calorii, pentru a preveni astfel o poten\u021bial\u0103 cre\u0219tere \u00een greutate. <strong>Ar trebui s\u0103 consuma\u021bi zilnic circa 30 grame de fibre pe zi<\/strong>. Unele surse bune de fibre includ cereale integrale \u0219i produse pe baz\u0103 de cereale, leguminoase, fructe, legume, nuci \u0219i semin\u021be \u0219i chiar<\/span><\/span>&nbsp;<a href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"psyllium. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium.<\/a> <span style=\"color: #ff6600;\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h3 class=\"wp-block-heading\">6. \u00cenv\u0103\u021ba\u021bi s\u0103 refuza\u021bi deserturile \u0219i dulciurile \u00een exces<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"987\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg\" alt=\"Cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi? \u00cenv\u0103\u021ba\u021bi s\u0103 refuza\u021bi un desert \u00een plus. \" class=\"wp-image-202647\" title=\"Cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi? \u00cenv\u0103\u021ba\u021bi s\u0103 refuza\u021bi un desert \u00een plus. \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-987x1124.jpg 987w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-351x400.jpg 351w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK-1348x1536.jpg 1348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/BA298C68-64AF-4FFE-A5D8-AAB43F8075BD-_-OK.jpg 1365w\" sizes=\"auto, (max-width: 987px) 100vw, 987px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd v\u0103 sim\u021bi\u021bi cople\u0219i\u021bi dup\u0103 o mas\u0103 bogat\u0103, v\u0103 desface\u021bi la un nasture de la pantaloni \u0219i&nbsp;<strong>vine timpul pentru desert,&nbsp;<\/strong>ca \u0219i cum i-a\u021bi f\u0103cut \u0219i lui loc \u00een mod miraculos? Poate pentru c\u0103 a\u021bi descoperit c\u0103 ave\u021bi un al doilea stomac, doar pentru deserturi? Ar fi bine, dar niciunul dintre noi nu am fost binecuv\u00e2nta\u021bi fiziologic cu un stomac pentru deserturi, de\u0219i este un mister unde se duc deserturile atunci c\u00e2nd ne sim\u021bim plini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Stabili\u021bi-v\u0103 ni\u0219te limite \u0219i refuza\u021bi poiticos un desert sau m\u00e2ncarea \u00een exces.&nbsp;<\/strong>Pute\u021bi r\u0103spunde c\u0103 vre\u021bi s\u0103 mai sta\u021bi pu\u021bin \u0219i c\u0103 poate ve\u021bi gusta dup\u0103. Acest lucru va preveni supraalimentarea excesiv\u0103 \u0219i pierderea de energie.&nbsp;<strong>Nu sunte\u021bi obliga\u021bi s\u0103 m\u00e2nca\u021bi tot ce vi se ofer\u0103. <\/strong>Doar noi ne putem seta limitele. \u0218i dac\u0103 sim\u021bi\u021bi c\u0103 nu pute\u021bi refuza desertul oferit, cere\u021bi cea mai mic\u0103 bucat\u0103 posibil\u0103 doar pentru a gusta sau \u00eemp\u0103r\u021bi\u021bi desertul \u0219i cu altcineva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acela\u0219i lucru se aplic\u0103 \u0219i pentru alte bun\u0103t\u0103\u021bi, cum ar fi decora\u021biunile din ciocolat\u0103 pentru brad sau orice alt\u0103 delicate\u021be care apare pe masa de Cr\u0103ciun.&nbsp;<strong>Dac\u0103 \u0219ti\u021bi c\u0103 nu v\u0103 pute\u021bi ab\u021bine de la o anumit\u0103 bun\u0103tate <\/strong>\u0219i c\u0103 a\u021bi putea m\u00e2nca o farfurie \u00eentreag\u0103,&nbsp;<strong>elimina\u021bi bomboanele din c\u00e2mpul vostru vizual&nbsp;<\/strong>\u0219i l\u0103sa\u021bi la vedere doar 1 sau 2.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Consuma\u021bi alcool doar \u00een cantit\u0103\u021bi limitate<\/h3>\n\n\n\n<p>De Cr\u0103ciun, b\u0103uturile dulci, alcoolul \u0219i alte lichide bogate \u00een calorii sunt principala atrac\u021bie. Cu siguran\u021b\u0103 nu este d\u0103un\u0103tor s\u0103 bem un pahar de vin sau de \u0219ampanie, dar dac\u0103 vorbim de mai multe pahare pe sear\u0103, ni se face poft\u0103 de ceva picant sau gras.&nbsp;<strong>Doar ca un exemplu amuzant, o sticl\u0103 de vin \u00eenseamn\u0103 circa 500-650 kcal, <\/strong>200 ml de lichior de ou\u0103 circa 550 kcal, iar 200 ml de vin fiert de la 200 kcal. \u021aine\u021bi cont de acest lucru \u0219i poate c\u0103 v\u0103 ve\u021bi mul\u021bumi \u00een diminea\u021ba urm\u0103toare, fiindc\u0103 to\u021bi cei din jur vor fi mahmuri, \u00een timp ce voi v\u0103 ve\u021bi sim\u021bi mult mai fresh. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Ajusta\u021bi re\u021betele la alternative mai s\u0103n\u0103toase<\/h3>\n\n\n\n<p>Dac\u0103 dori\u021bi ca delicatesele de Cr\u0103ciun s\u0103 fie mai u\u0219oare, iat\u0103 c\u00e2teva ponturi pentru a reduce con\u021binutul de energie, f\u0103r\u0103 s\u0103 v\u0103 sim\u021bi\u021bi obosi\u021bi \u0219i gata de culcare dup\u0103 ce le ve\u021bi consuma. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u00cenlocui\u021bi cel pu\u021bin par\u021bial zah\u0103rul din re\u021bete cu<\/strong> <a href=\"https:\/\/gymbeam.ro\/eritritol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"erythritol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">erythritol<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/stevia-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"stevia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stevia<\/a>&nbsp;sau&nbsp;<a href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"xylitol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitol<\/a>.<\/li><li>Atunci c\u00e2nd coace\u021bi brio\u0219e \u0219i alte delicatese, pute\u021bi \u00eenlocui par\u021bial untul cu piure de fructe pasate (banane) sau piure de fructe.  <\/li><li>\u00cencerca\u021bi s\u0103 folosi\u021bi ierburi \u00een loc de unt \u0219i alt tip de gr\u0103sime pentru a da gust alimentelor s\u0103rate. <\/li><li>\u00cen loc s\u0103 pr\u0103ji\u021bi,&nbsp;<strong>alege\u021bi s\u0103 coace\u021bi, s\u0103 g\u0103ti\u021bi la gr\u0103tar sau la abur.&nbsp;<\/strong><\/li><li>Poate s\u0103 \u00eenlocui\u021bi doar par\u021bial \u00een re\u021bete sm\u00e2nt\u00e2na gras\u0103 cu una semidegresat\u0103 sau cu lapte degresat, <\/li><li>\u00cencerca\u021bi s\u0103 face\u021bi mesele mai u\u0219oare cu iaur alb sau iaurt grecesc cu 0% gr\u0103sime, \u00een loc de maionez\u0103 sau sm\u00e2nt\u00e2n\u0103.<\/li><li><strong>Dac\u0103 v\u0103 plac b\u0103uturile dulci carbogazoase, \u00eencerca\u021bi s\u0103 le prepara\u021bi singuri&nbsp;<\/strong>cu ap\u0103 mineral\u0103 ne\u00eendulcit\u0103, \u00eendulcitor f\u0103r\u0103 calorii\/ eritritol, care apare \u00een mod natural \u00een unele fructe, buc\u0103\u021bi de fructe \u0219i \u00een ierburile voastre preferate. \u0218i astfel b\u0103uturile r\u0103coritoare aproape lipsite de calorii sunt gata. Iar \u00een compara\u021bie cu Coca Cola, economisi\u021bi circa&nbsp; 450 kcal pe litru.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg\" alt=\"Cum s\u0103 face\u021bi re\u021betele de Cr\u0103ciun mai u\u0219oare?\" class=\"wp-image-202660\" width=\"840\" height=\"560\" title=\"Cum s\u0103 face\u021bi re\u021betele de Cr\u0103ciun mai u\u0219oare?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK.jpg 1120w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/OK-400x266.jpg 400w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Dormi\u021bi suficient<\/h3>\n\n\n\n<p>De s\u0103rb\u0103tori, ne \u00eent\u00e2lnim adesea cu familia, cu prietenii, cu cuno\u0219tin\u021bele, la TV sunt emisiuni interesante, apar serii noi pe Netflix, pe care vrem s\u0103 le vizion\u0103m de Cr\u0103ciun. Deseori st\u0103m treji mai mult timp, ceea ce poate duce la o lips\u0103 de somn.&nbsp;<strong>Iar lipsa somnului poate da peste cap hormonii foamei \u0219i sa\u021bietatea (leptina \u0219i grelina).&nbsp;<\/strong>A\u0219a c\u0103 a doua zi nu doar c\u0103 v\u0103 ve\u021bi sim\u021bi obosi\u021bi, dar ve\u021bi c\u0103uta alimente bogate \u00een calorii, de preferat dulciuri, produse s\u0103rate, grase sau o combina\u021bie din toate astea. \u0218i pentru a \u00eenr\u0103ut\u0103\u021bi \u0219i mai mult lucrurile, lipsa somnului&nbsp;<strong>scade \u0219i nivelurile de testosteron \u0219i cre\u0219te nivelurile de cortizol.&nbsp;<\/strong>\u0218i cred c\u0103 niciunul dintre noi nu ne dorim asta. <span style=\"color: #ff6600;\">[17\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">R\u0103sf\u0103\u021ba\u021bi-v\u0103 zilnic cu circa 7-9 ore de somn odihnitor.&nbsp;<\/strong>V\u0103 va ajuta s\u0103 v\u0103 men\u021bine\u021bi pofta de m\u00e2ncare sub control, pe timpul zilei ve\u021bi fi mult mai plini de energie \u0219i ve\u021bi face fa\u021b\u0103 mult mai bine vizitelor. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. R\u0103m\u00e2ne\u021bi activi<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u00cen timpul s\u0103rb\u0103torilor, nu trebuie s\u0103 sta\u021bi lipi\u021bi de canapea \u0219i s\u0103 viziona\u021bi toat\u0103 ziua filme de Cr\u0103ciun&nbsp;<\/strong>la TV, ron\u021b\u0103ind dulciuri. Dac\u0103 sta\u021bi toat\u0103 ziua pe canapea, e posibil s\u0103 lua\u021bi \u00een greutate. <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<p><strong data-rich-text-format-boundary=\"true\">Face\u021bi zilnic o plimbare scurt\u0103<\/strong> sau merge\u021bi \u00eentr-o excursie mai lung\u0103 pentru a descoperi frumuse\u021bea \u00eemprejurimilor, al\u0103turi de cei dragi sau prieteni. Dac\u0103 \u00een zona \u00een care locui\u021bi exist\u0103 z\u0103pad\u0103, aminti\u021bi-v\u0103 de copil\u0103rie \u0219i&nbsp;<strong>da\u021bi-v\u0103 cu sania, patina\u021bi pe lac, schia\u021bi sau face\u021bi un om de z\u0103pad\u0103.&nbsp;<\/strong>Fiecare pas \u0219i fiecare mi\u0219care conteaz\u0103. Iar distrac\u021bia din timpul b\u0103t\u0103ii cu z\u0103pad\u0103 merit\u0103, nu-i a\u0219a? Pur \u0219i simplu face\u021bi ceea ce v\u0103 place. Chiar \u0219i un exerci\u021biu rapid realizat acas\u0103 conteaz\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doar ca un exemplu amuzant, \u00eentr-o or\u0103 de patinat pe ghea\u021b\u0103, o persoan\u0103 de 70 kg arde cantitatea de energie ascuns\u0103 \u00een circa 150 grame de tort de Cr\u0103ciun sau 240 grame de salat\u0103 de cartofi. A\u0219a c\u0103 lua\u021bi-v\u0103 patinele \u0219i da\u021bi fuga pe lac sau pe pationar. <span style=\"color: #ff6600;\">[23]<\/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 v\u0103 intereseaz\u0103 c\u00e2te calorii arde\u021bi \u00een timp ce practica\u021bi sportul preferat de iarn\u0103, citi\u021bi articolul nostru <a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cate-calorii-ard-activitaile-voastre-preferate-de-iarna\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>C\u00e2te calorii arde\u021bi \u00een timp ce practica\u021bi sportul favorit de iarn\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg\" alt=\"De ce sunt somnul \u0219i mi\u0219carea importante atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi?\" class=\"wp-image-202489\" width=\"843\" height=\"562\" title=\"De ce sunt somnul \u0219i mi\u0219carea importante atunci c\u00e2nd dori\u021bi s\u0103 sl\u0103bi\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/helena-lopes-sDyPFdYSvAo-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default 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>O persoan\u0103 obi\u0219nuit\u0103 se \u00eengra\u0219\u0103 cu mai pu\u021bin de 1 kg&nbsp;<\/strong>\u00een timpul Cr\u0103ciunului, dar dac\u0103 v\u0103 g\u00e2ndi\u021bi pu\u021bin la ce m\u00e2nca\u021bi \u0219i v\u0103 men\u021bine\u021bi activi, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la con\u021binutul mesei de Cr\u0103ciun. Orice cre\u0219tere \u00een greutate reprezint\u0103 \u00een cea mai mare parte o canitate mai mare de ap\u0103 \u0219i rezerve de energie sub form\u0103 de glicogen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"0\">Cr\u0103ciunul \u00eenseamn\u0103 pace, relaxare \u0219i timp de calitate cu familia \u0219i cei dragi.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"1\">Bucura\u021bi-v\u0103 dup\u0103 bunul plac \u0219i<strong> nu uita\u021bi, cel pu\u021bin \u00een mare parte, de obiceiurile s\u0103n\u0103toase<\/strong> la care lucra\u021bi at\u00e2t de mult, chiar \u0219i de Cr\u0103ciun.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"2\">Dar, \u00een principal, Cr\u0103ciunul este un moment dedicat familiei \u0219i prietenilor.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"3\">C\u00e2nd privi\u021bi \u00een urm\u0103, v\u0103 ve\u021bi aminti momentele frumoase cu cei dragi, r\u00e2setele, povestirile din tot timpul anului \u0219i m\u00e2ncarea bun\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"4\">Nu c\u0103 de Cr\u0103ciun v-a\u021bi antrenat de cinci ori pe s\u0103pt\u0103m\u00e2n\u0103.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"ro\" data-language-to-translate-into=\"en\" data-phrase-index=\"5\">S\u0103 ave\u021bi un Cr\u0103ciun frumos, s\u0103 v\u0103 bucura\u021bi de acele momente magice \u0219i s\u0103 vi se \u00eendeplineasc\u0103 toate dorin\u021bele.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi ce viziune ave\u021bi asupra Cr\u0103ciunului? Lua\u021bi o pauz\u0103 de la toate \u0219i v\u0103 bucura\u021bi de m\u00e2ncarea bun\u0103, sau face\u021bi exerci\u021bii \u0219i chiar \u0219i de Cr\u0103ciun m\u00e2nca\u021bi dup\u0103 cum v\u0103 spune con\u0219tiin\u021ba? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een comentarii sfaturile \u0219i ponturile voastre cu privire la abordarea meniului de Cr\u0103ciun. Iar dac\u0103 v-a pl\u0103cut articolul, \u00eel pute\u021bi sus\u021bine printr-un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 afle c\u0103 de Cr\u0103ciun nu se vor \u00eengr\u0103\u0219a \u00een mod miraculos cu multe kilograme.  <\/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\/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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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>Cum s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi \u00een perioada Cr\u0103ciunului \u0219i cu c\u00e2te kilograme se \u00eengra\u0219\u0103 de regul\u0103 o persoan\u0103 obi\u0219nuit\u0103?<\/p>\n","protected":false},"author":65,"featured_media":202696,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7604,7358,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-306594","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-greutate","9":"tag-nutritie","10":"tag-pierdere-in-greutate","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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