{"id":307796,"date":"2021-09-24T12:29:00","date_gmt":"2021-09-24T10:29:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307796"},"modified":"2023-05-12T11:30:45","modified_gmt":"2023-05-12T09:30:45","slug":"cum-sa-scapati-de-pofta-de-dulce","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/","title":{"rendered":"15 moduri de a combate pofta de dulce"},"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-pofta-de-dulce\/#Poftele_de_dulce_sau_de_sarat_pot_fi_porovocate_de_un_deficit_de_micronutrienti\" title=\"Poftele de dulce sau de s\u0103rat pot fi porovocate de un deficit de micronutrien\u021bi?\">Poftele de dulce sau de s\u0103rat pot fi porovocate de un deficit de micronutrien\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/#Cum_sa_scapati_de_poftele_de_dulce_folosind_15_sfaturi_simple\" title=\"Cum s\u0103 sc\u0103pa\u021bi de poftele de dulce folosind 15 sfaturi simple?\">Cum s\u0103 sc\u0103pa\u021bi de poftele de dulce folosind 15 sfaturi simple?<\/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-pofta-de-dulce\/#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>Vi se \u00eent\u00e2mpl\u0103 ca \u00een timp ce be\u021bi cafeaua de diminea\u021b\u0103 s\u0103 v\u0103 tenteze ciocolata ascuns\u0103 \u00eeb sertar? Sau ave\u021bi o poft\u0103 brusc\u0103 de chipsuri, popcorn sau \u00eenghe\u021bat\u0103, \u00een timp ce v\u0103 uita\u021bi dup\u0103-amiaza la TV?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\"><strong data-rich-text-format-boundary=\"true\">Ne g\u00e2ndim la pofte ca la o dorin\u021b\u0103 intens\u0103, obsesiv\u0103 sau chiar anormal\u0103 de a m\u00e2nca ceva gustos.<\/strong> Ceva gustos \u00een acest context \u00eenseamn\u0103 produse <strong>dulci, s\u0103rate sau grase<\/strong>. Consumul unor astfel de alimente sau combina\u021bia dintre ele are ca rezultat eliberarea de dopamin\u0103, care <strong>pe termen scurt provoac\u0103 sentimente pl\u0103cute<\/strong>, cum ar fi bucurie, fericire sau satisfac\u021bie de scurt\u0103 durat\u0103. Datorit\u0103 acestui fapt, oamenii se pot confrunta cu perioade de stres \u0219i stres emo\u021bional mai intense, dispozi\u021bie proast\u0103 sau se pot calma dup\u0103 situa\u021bii conflictuale. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poftele pot fi provocate de mai mul\u021bi factori, care pot fi clasifica\u021bi \u00een func\u021bie de influen\u021bele fiziologice \u0219i psihologice. Cu toate acestea, \u0219i mediul \u00eenconjur\u0103tor joac\u0103 un rol. La ce ar trebui s\u0103 v\u0103 g\u00e2ndi\u021bi? Poate fi vorba de o rutin\u0103 c\u00e2nd v\u0103 \u00eentoarce\u021bi de la serviciu. C\u00e2nd v\u0103 opri\u021bi s\u0103 be\u021bi ceva la o benzin\u0103rie sau fast-food, \u00een timpul unei plimb\u0103ri de dup\u0103-amiaz\u0103 \u00een jurul unei brut\u0103rii cu cornuri irezistibile \u00een vitrin\u0103, \u00een mediul de lucru sau de acas\u0103, unde ave\u021bi \u00eentotdeauna ceva la \u00eendem\u00e2n\u0103 pentru a v\u0103 satisface pofta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\"><strong data-rich-text-format-boundary=\"true\">\u0218tia\u021bi c\u0103 poftele sunt par\u021bial influen\u021bate de gen?<\/strong> \u00cen compara\u021bie cu b\u0103rba\u021bii, <strong>femeile<\/strong> experimenteaz\u0103 \u00een medie <strong>de dou\u0103 ori mai multe pofte<\/strong> \u0219i, de asemenea, au o <strong>sl\u0103biciune pentru diferite tipuri de alimente.<\/strong> Femeile resimt mai des <strong>pofta de dulce<\/strong>, \u00een timp ce b\u0103rba\u021bii, \u00een cele mai multe cazuri, poftesc la alimente s\u0103rate. Aceast\u0103 diferen\u021b\u0103 poate fi explicat\u0103 par\u021bial de PMS (sindrom premenstrual), \u00een care femeile sunt de obicei mai predispuse s\u0103 m\u0103n\u00e2nce alimente mai dulci, grase \u0219i s\u0103rate. Fiecare femeie are preferin\u021be individuale c\u00e2nd vine vorba de asta. <\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20135]<\/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\/2017\/02\/IMG_9905-_-OK-1124x842.jpg\" alt=\"De ce pofti\u021bi la ceva dulce?\" class=\"wp-image-201349\" width=\"843\" height=\"632\" title=\"De ce pofti\u021bi la ceva dulce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1124x842.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-1536x1151.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_9905-_-OK-2048x1534.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Poftele_de_dulce_sau_de_sarat_pot_fi_porovocate_de_un_deficit_de_micronutrienti\"><\/span>Poftele de dulce sau de s\u0103rat pot fi porovocate de un deficit de micronutrien\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"970\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg\" alt=\"Poftele de dulce sau de s\u0103rat pot fi porovocate de un deficit de micronutrien\u021bi?\" class=\"wp-image-201505\" title=\"Poftele de dulce sau de s\u0103rat pot fi porovocate de un deficit de micronutrien\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-970x1124.jpg 970w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89-345x400.jpg 345w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/OK-_-OK-_-OK-_-BA400E6B-7A77-49DC-8D3A-E8235DA6EC89.jpg 1300w\" sizes=\"auto, (max-width: 970px) 100vw, 970px\" \/><\/figure>\n\n\n\n<p><\/p>\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>Cu siguran\u021b\u0103, a\u021bi auzit deja despre faptul c\u0103 lipsa micronutrien\u021bilor poate fi motivul pentru care pofti\u021bi la anumite alimente. \u0218i poate c\u0103 uneori folosi\u021bi asta drept scuz\u0103 pentru a justifica faptul c\u0103 m\u00e2nc\u0103m un baton de ciocolat\u0103. Dar se bazeaz\u0103 \u00eentr-adev\u0103r aceast\u0103 teorie pe fapte? <strong>Lipsa de <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziu<\/a> poate fi motivul pentru care pofti\u021bi la ciocolat\u0103<\/strong>, mai pu\u021bin fier poate fi cauza pentru nevoia de carne, iar lipsa de calciu poate fi cauza poftei excesive de br\u00e2nz\u0103. Iar <strong>majoritatea oamenilor poftesc la alimente dulci, s\u0103rate \u0219i grase, de\u0219i nimeni din lumea modern\u0103 nu sufer\u0103 de lips\u0103 de zah\u0103r, sare sau gr\u0103simi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform acestei teorii, oamenii nu ar trebui s\u0103 aib\u0103 o sl\u0103biciune pentru alimentele proaspete \u0219i minim procesate, care sunt bogate \u00een micronutrien\u021bi? Atunci nu ar trebui <strong>s\u0103 fie de departe mai potrivite<\/strong> fasolea, terciul, untul de arahide sau pastele din cereale integrale, care con\u021bin mai mult magneziu dec\u00e2t ciocolata cu lapte? De\u0219i aceast\u0103 teorie poate fi adev\u0103rat\u0103 din anumite privin\u021be, din p\u0103cate, ea nu explic\u0103 motivul real pentru care poftim la anumite alimente. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/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 crede\u021bi c\u0103 sunte\u021bi singurele persoane atacate de&nbsp;<strong>pofte necontrolate, <\/strong>urmeaz\u0103 s\u0103 v\u0103 lini\u0219tim. Conform oamenilor de \u0219tiin\u021b\u0103 de la Universitatea din Sheffiled, <strong>acestea afecteaz\u0103 p\u00e2n\u0103 la 90% din popula\u021bia adult\u0103.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_scapati_de_poftele_de_dulce_folosind_15_sfaturi_simple\"><\/span>Cum s\u0103 sc\u0103pa\u021bi de poftele de dulce folosind 15 sfaturi simple?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Majoritatea cazurilor de pofte pentru ceva gustos sunt asociate cu dorin\u021ba de a m\u00e2nca ceva dulce. De\u0219i pofta de produse dulci nu se poate explica cu u\u0219urin\u021b\u0103, exist\u0103 mai mul\u021bi factori \u00een spatele consumului zilnic a unui baton de ciocolat\u0103 sau a unui desert la cafeaua de dup\u0103-amiaz\u0103. Cu ajutorul acestor pa\u0219i, se poate lucra u\u0219or cu ace\u0219ti factori, iar poftele&nbsp;<strong>se pot reduce constant.<\/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\">1. S\u0103 ave\u021bi zilnic un somn suficient \u0219i de calitate<\/h3>\n\n\n\n<p>Din p\u0103cate, importan\u021ba somnului se repet\u0103 iar \u0219i iar, \u00eens\u0103 importan\u021ba sa este \u00een societatea actual\u0103 este \u00eenc\u0103 subestimat\u0103, iar lipsa somnului devine astfel un fel de norm\u0103 social\u0103. <strong>\u0218i cum este influen\u021bat mai exact apetitul de lipsa de somn?<\/strong> \u00cen cazul lipsei de somn, pute\u021bi observa c\u0103 ave\u021bi un apetit ceva mai mare. Cum este posibil? Acest lucru se datoreaz\u0103 unei <strong>modific\u0103ri a concentra\u021biei hormonilor foamei \u0219i sa\u021biet\u0103\u021bii (leptin\u0103 \u0219i grelin\u0103).<\/strong> Concentra\u021bia de leptin\u0103 scade, iar nivelul de grelin\u0103 cre\u0219te. Acest lucru are ca rezultat mai pu\u021bin\u0103 sa\u021bietate \u0219i cre\u0219terea poftei de m\u00e2ncare. Ar fi bine dac\u0103 \u00een acest fel organismul ne-ar \u00eempinge s\u0103 m\u00e2nc\u0103m mai multe <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume <\/a>sau fructe, dar nu. \u00cen schimb, ne \u00eendeamn\u0103 s\u0103 m\u00e2nc\u0103m alimente dulci, s\u0103rate \u0219i grase. Poftele pentru o bucat\u0103 de tort sau un hamburger de la restaurantul de tip fast-food se pot datora faptului c\u0103 nu a\u021bi dormit suficient de mult. <span style=\"color: #ff6600;\" class=\"tadv-color\">[8\u20139]<\/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\">Prin urmare, r\u0103sf\u0103\u021ba\u021bi-v\u0103 zilnic cu un somn de calitate de circa 7-9 ore.&nbsp;<\/strong>Ve\u021bi observa c\u0103 ve\u021bi fi mult mai productivi, ve\u021bi avea mai mult\u0103 energie pe parcursul zilei \u0219i ve\u021bi fi cu un pas \u00een fa\u021b\u0103 \u00een a v\u0103 potoli pofta de dulce. <span style=\"color: #ff6600;\">[10]<\/span><\/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=\"59062,105718,105907,105964,107113,107605\" ><\/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\">2. S\u0103 consuma\u021bi suficiente calorii<\/h3>\n\n\n\n<p>Nici nu trebuie s\u0103 v\u0103 stabili\u021bi un obiectiv \u00een a sl\u0103bi pentru a ob\u021bine mult mai pu\u021bin\u0103 energie dec\u00e2t organismul are nevoie. Din p\u0103cate, un stil de via\u021b\u0103 agitat \u0219i obiceiurile alimentare nes\u0103n\u0103toase sunt adesea suficiente. Aportul insuficient de energie poate fi unul dintre motivele pentru care ave\u021bi pofte \u00een timpul zilei. <strong>Dac\u0103 dori\u021bi s\u0103 sl\u0103bi\u021bi, seta\u021bi-v\u0103 deficitul caloric la 20% din aportul actual, sau \u00een mod ideal optim, de calorii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i unele cercet\u0103ri indic\u0103 faptul c\u0103 restric\u021biile calorice suprim\u0103 apetitul, este o chestiune individual\u0103. Este adev\u0103rat c\u0103 \u00een timpul procesului de \u00eembun\u0103t\u0103\u021bire a stilului de via\u021b\u0103 \u0219i pierderii \u00een greutate, poftele dispar treptat. Cu toate acestea, acest lucru nu exclude faptul c\u0103 multe prsoane a c\u0103ror diet\u0103 este foarte sc\u0103zut\u0103 \u00een calorii poftesc la alimente calorice.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600;\">[11]<\/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 nu \u0219ti\u021bi c\u00e2t\u0103 energie ar trebui s\u0103 consuma\u021bi \u00eentr-o zi \u0219i cum s\u0103 v\u0103 forma\u021bi o diet\u0103 s\u0103n\u0103toas\u0103, citi\u021bi articolul nostru <strong><a class=\"ek-link\" 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\" rel=\"noreferrer noopener\" aria-label=\"How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain? (opens in a new tab)\">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><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg\" alt=\"De ce lipsa de somn cre\u0219te pofta de alimente dulci, s\u0103rate \u0219i grase?\" class=\"wp-image-201373\" width=\"843\" height=\"563\" title=\"De ce lipsa de somn cre\u0219te pofta de alimente dulci, s\u0103rate \u0219i grase?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/Brasil-nut-peanut-butter-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Evita\u021bi activit\u0103\u021bile \u00een exces \u0219i nu v\u0103 pedepsi\u021bi cu antrenamente dure pentru c\u0103 a\u021bi m\u00e2ncat \u00een exces <\/h3>\n\n\n\n<p><span class=\"tadv-color\" data-rich-text-format-boundary=\"true\">Un volum mare de activit\u0103\u021bi sportive necesit\u0103, de asemenea, un aport mai mare de energie, suficient timp pentru regenerare \u0219i somn. S\u0103 nu ne p\u0103c\u0103lim singuri, uneori nu este chiar at\u00e2t de u\u0219or s\u0103 consum\u0103m cantitatea optim\u0103 de calorii. Atunci \u00eencepe s\u0103 apar\u0103 pofta de alimente bogate \u00een calorii. <strong>Poate fi vorba, de exemplu, de c\u00e2teva ore de drume\u021bii pe munte \u0219i nu doar o lips\u0103 cumulativ\u0103 de energie din cauza unei activit\u0103\u021bi sportive \u00een exces.<\/strong> Cu toate acestea, iubitorii de gimnastic\u0103 vor fi mul\u021bumi\u021bi de faptul c\u0103 <strong>acest efect apare mai pu\u021bin la antrenamentele de for\u021b\u0103 comparativ cu<\/strong> <strong>sporturile de anduran\u021b\u0103.<\/strong> Dar asta nu \u00eenseamn\u0103 c\u0103 ar trebui s\u0103 dormi\u021bi \u00een pat cu bara de greut\u0103\u021bi, dimpotriv\u0103. \u0218i \u0219ti\u021bi ce este \u0219i mai interesant? Aceast\u0103 sc\u0103dere a nivelului de activitate fizic\u0103 este asociat\u0103 cu o cre\u0219tere a poftei de dulce. <span style=\"color: #ff6600;\">[<\/span><\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alte vicii includ auto-pedepsele sub form\u0103 de activitate fizic\u0103 \u00een exces, pentru a compensa consumul de calorii \u00een plus. Din p\u0103cate, aici&nbsp; este vorba de un cerc vicios, din care nu ve\u021bi ie\u0219i astfel.&nbsp;<strong>Ce se \u00eent\u00e2mpl\u0103 dac\u0103 consuma\u021bi calorii \u00een plus atunci c\u00e2nd m\u00e2nca\u021bi dulciuri?&nbsp;<\/strong>Nimic, nu face\u021bi dec\u00e2t s\u0103 consuma\u021bi c\u00e2teva sute de calorii \u00een plus, iar via\u021ba merge mai departe. Nu este sf\u00e2r\u0219itul lumii \u0219i nici nu v\u0103 ve\u021bi \u00eengr\u0103\u0219a. Lua\u021bi-o ca atare, reveni\u021bi la un stil de via\u021b\u0103 s\u0103n\u0103tos, iar data viitoare \u00eencerca\u021bi s\u0103 v\u0103 g\u00e2ndi\u021bi care ar putea fi cauza poftei de dulce. Dac\u0103 vre\u021bi s\u0103 afla\u021bi cum s\u0103 face\u021bi corect un plan de antrenament, citi\u021bi articolul nostru<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate \u2013 sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli. (opens in a new tab)\">Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate \u2013 sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli.<\/a><\/strong><\/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\/2017\/02\/DSC02468-_-OK-1124x749.jpg\" alt=\"Evita\u021bi activit\u0103\u021bile \u00een exces \u0219i nu v\u0103 pedepsi\u021bi cu exerci\u021bii prea multe pentru c\u0103 a\u021bi m\u00e2ncat \u00een exces \" class=\"wp-image-201388\" width=\"843\" height=\"562\" title=\"Evita\u021bi activit\u0103\u021bile \u00een exces \u0219i nu v\u0103 pedepsi\u021bi cu exerci\u021bii prea multe pentru c\u0103 a\u021bi m\u00e2ncat \u00een exces \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/DSC02468-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Face\u021bi alegeri alimentare s\u0103n\u0103toase \u0219i asigura\u021bi-v\u0103 c\u0103 m\u00e2nca\u021bi suficiente fructe \u0219i legume <\/h3>\n\n\n\n<p>Ce \u00eenseamn\u0103 asta? \u00cencerca\u021bi s\u0103 evita\u021bi alimentele de tip fast-food, dulciurile, gust\u0103rile s\u0103rate, pr\u0103jiturile \u0219i alimentele cu un indice glicemic ridicat, care v\u0103 pot accelera nivelul de zah\u0103r din s\u00e2nge, precum \u0219i stomacul. Din cauza fluctua\u021biilor accentuate ale glicemiei (nivelul de zah\u0103r din s\u00e2nge), ve\u021bi sim\u021bi o rafal\u0103 de energie \u00een vene, care va disp\u0103rea \u00eentr-o clip\u0103 \u0219i v\u0103 ve\u021bi g\u0103si din nou \u00een situa\u021bia de a c\u0103uta ceva dulce. \u0218i exact asta vre\u021bi s\u0103 evita\u021bi. <strong>\u00cen general, ve\u021bi sim\u021bi mai mult\u0103 energie pe parcursul zilei cu o diet\u0103 bogat\u0103 \u00een to\u021bi nutrien\u021bii esen\u021biali \u0219i nu cu cafea \u0219i o bucat\u0103 de ciocolat\u0103 de \u0219ase ori pe zi.<\/strong><\/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\">Consuma\u021bi mai multe fructe \u0219i legume.&nbsp;<\/strong>Un adult ar trebui s\u0103 consume cel pu\u021bin 400 de grame de legume \u0219i 200 de grame de fructe pe zi. Cum v\u0103 pot ajuta legumele \u0219i fructele s\u0103 lupta\u021bi \u00eempotriva poftei de dulce? Acestea con\u021bin fibre, care au un efect benefic asupra senza\u021biei de sa\u021bietate, a\u0219a c\u0103 nu ve\u021bi pofti s\u0103 m\u00e2nca\u021bi altceva imediat dup\u0103 prima gustare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi respecta principiile unui fel de m\u00e2ncare s\u0103n\u0103tos, iar toate mesele de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> zi ar trebui astfel s\u0103 fie s\u0103n\u0103toase. <strong>Care sunt cele mai bune surse de carbohidra\u021bi, proteine \u0219i gr\u0103simi?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><b data-rich-text-format-boundary=\"true\">Surse de proteine: <\/b>carne, pe\u0219te, fructe de mare, produse lactate \u0219i br\u00e2nzeturi, ou\u0103, legume (maz\u0103re, fasole, toate tipurile de linte, n\u0103ut, edamame), pseudo-cereale (hri\u0219c\u0103, amarant, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"quinoa (opens in a new tab)\">quinoa<\/a>), tofu, tempeh, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"nuci \u0219i semin\u021be (opens in a new tab)\">nuci \u0219i semin\u021be<\/a>, \u00eenlocuitori vegetali pentru carne, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"proteine din zer (opens in a new tab)\">proteine din zer<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"proteine pe baz\u0103 de plante (opens in a new tab)\">proteine pe baz\u0103 de plante<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"batoane proteice. (opens in a new tab)\">batoane proteice.<\/a><\/li><li><strong data-rich-text-format-boundary=\"true\">Surse de gr\u0103sime:<\/strong> nuci \u0219i semin\u021be, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"uleiuri (opens in a new tab)\">uleiuri<\/a>, m\u0103sline, avocado, unt \u0219i gr\u0103simi ca \u0219i componente naturale din proteinele animale.<\/li><li><strong data-rich-text-format-boundary=\"true\">Surse de carbohidra\u021bi:<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"p\u00e2ine sau cereale integrale (opens in a new tab)\">p\u00e2ine sau cereale integrale<\/a> (ov\u0103z, f\u0103in\u0103, orez, paste \u0219i produse de patiserie), pseudo-cereale, cartofi \u0219i cartofi dulci, leguminoase, fructe \u0219i legume.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu v\u0103 teme\u021bi s\u0103 m\u00e2nca\u021bi chiar \u0219i dup\u0103 un antrenament de seara\u0103. Dac\u0103 v\u0103 intereseaz\u0103 acest subiect, citi\u021bi articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-inainte-si-dupa-antrenament-pentru-a-obtine-rezultate-maxime\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"What to Eat Before and After a Workout to Reach Maximum Results. (opens in a new tab)\">Ce s\u0103 m\u00e2nca\u021bi \u00eenainte \u0219I dup\u0103 antrenament pentru a ob\u021bine rezultate maxime.<\/a><\/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\">5. Alege\u021bi carbohidra\u021bii complec\u0219i \u0219i consuma\u021bi suficiente fibre<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Oamenii sar deseori peste pr\u00e2nz \u0219i cin\u0103<\/strong>&nbsp;\u0219i \u00eencep s\u0103 g\u0103teasc\u0103 salat\u0103 \u00een o mie de moduri diferite, deoarece cred c\u0103 a\u0219a este bine. Ce vor realiza prin asta? <strong>\u00cen general, vor reduce dramatic aportul de energie \u0219i proteine.<\/strong> Din acest motiv, ziua, \u0219i mai ales seara, se pot lupta cu pofta de alimente dulci \u0219i bogate \u00een energie. Ce se \u00eent\u00e2mpl\u0103 c\u00e2nd, \u00een ciuda tuturor chinurilor, \u00eendur\u0103 \u0219i sl\u0103besc? De regul\u0103, se \u00eentorc la vechile obiceiuri alimentare dinainte de a consuma salate \u0219i apare efectul nepl\u0103cut de yo-yo. Desigur, exist\u0103 excep\u021bii de la regul\u0103. <strong>Dar nu este mai bine s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u0103nca\u021bi dup\u0103 nevoile voastre f\u0103r\u0103 s\u0103 \u00eencerca\u021bi s\u0103 v\u0103 tortura\u021bi cu diete pe baz\u0103 de salate?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da\u021bi o \u0219ans\u0103 unei garnituri sub form\u0103 de carbohidra\u021bi complec\u0219i, deoarece ace\u0219tia nu cresc at\u00e2t de mult nivelul de zah\u0103r din s\u00e2nge, datorit\u0103 con\u021binutului mai ridicat de fibre. <strong>Opta\u021bi pentru<\/strong> cereale integrale, produse de patiserie, paste, cu\u0219cu\u0219, bulgur, cartofi, cartofi dulci, ov\u0103z, pseudo-cereale, leguminoase, legume \u0219i fructe. De asemenea, carbohidra\u021bii ar trebui <strong>s\u0103 fac\u0103 parte dintr-o mas\u0103 complex\u0103<\/strong> bogat\u0103 \u00een proteine, gr\u0103simi \u0219i fibre. \u00cen acest fel, ve\u021bi ob\u021bine o cre\u0219tere lent\u0103 \u0219i treptat\u0103 a nivelului de zah\u0103r din s\u00e2nge. Ce \u00eenseamn\u0103 asta? C\u0103 v\u0103 ve\u021bi sim\u021bi mai s\u0103tul \u0219i nu ve\u021bi mai avea pofte at\u00e2t de des. <span class=\"tadv-color\" 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<p><strong data-rich-text-format-boundary=\"true\">Un adult ar trebui s\u0103 consume pe zi circa 30-35 grame de fibre.<\/strong> <a class=\"ek-link ek-link\" href=\"https:\/\/www.dge.de\/wissenschaft\/referenzwerte\/kohlenhydrate-ballaststoffe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u021a\u0103rile vorbitoare de limba german\u0103 DACH recomand\u0103<\/a> <span data-preserver-spaces=\"true\">16 g de fibre la 1.000 kcal pentru b\u0103rba\u021bi \u0219i 12.5 g la 1.000 kcal pentru femei. Printre altele,<\/span><strong><span data-preserver-spaces=\"true\"> fibrele prelungesc senza\u021bia de sa\u021bietate dup\u0103 mas\u0103, a\u0219a c\u0103 nu uita\u021bi de aportul suficient de fibre.<\/span><\/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\">6. Consuma\u021bi suficiente proteine<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Aportul de proteine este vital \u00een lupta \u00eempotriva tuturor poftelor.<\/b> Sus\u021bine pierderea \u00een greutate prin cre\u0219terea consumului de energie \u00een timp de repaus \u0219i \u00een timpul somnului, suprim\u00e2nd apetitul \u0219i prelungind senza\u021bia de sa\u021bietate \u0219i satisfac\u021bie dup\u0103 mas\u0103 pentru o perioad\u0103 mai lung\u0103 de timp. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span data-preserver-spaces=\"true\" data-rich-text-format-boundary=\"true\">Aportul de baz\u0103 de proteine \u00een cazul sportivilor care practic\u0103 antrenamente de for\u021b\u0103 are trebuie s\u0103 fie \u00een intervalul <\/span><strong><span data-preserver-spaces=\"true\">1.4-2.0 grame de proteine pe kilogram de greutate corporal\u0103.<\/span><\/strong><span data-preserver-spaces=\"true\"> \u0218i cei care \u00eencearc\u0103 s\u0103-\u0219i controleze apetitul pot beneficia de un aport de proteine de circa 1,4 g pe kilogram de greutate coproral\u0103.<\/span><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[13]<\/span> <\/span>Dac\u0103 vre\u021bi s\u0103 extinde\u021bi gama de surse de proteine, citi\u021bi articolul nostru <strong><a class=\"ek-link\" 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\" aria-label=\"20 Foods With Which You Can Easily Add Protein to Your Diet (opens in a new tab)\">20 de alimente cu care pute\u021bi completa cu u\u0219urin\u021b\u0103 aportul de proteine din meniul vostru<\/a><\/strong><a class=\"ek-link\" 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\" aria-label=\"20 Foods With Which You Can Easily Add Protein to Your Diet (opens in a new tab)\"><strong>.<\/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\/2017\/02\/pizza_3-_-OK-1124x749.jpg\" alt=\"Proteinele ajut\u0103 la controlarea poftei de dulce\" class=\"wp-image-201416\" width=\"843\" height=\"562\" title=\"Proteinele ajut\u0103 la controlarea poftei de dulce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/pizza_3-_-OK.jpg 1647w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. M\u00e2nca\u021bi \u00een mod regulat \u0219i nu v\u0103 \u00eenfometa\u021bi<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Este indicat ca dieta s\u0103 con\u021bin\u0103 cel pu\u021bin o ordine.<\/strong> Dac\u0103 face\u021bi parte dintre cei care nu m\u0103n\u00e2nc\u0103 mult \u00een timpul zilei, atunci cel mai probabil v\u0103 lupta\u021bi cu atacurile de sear\u0103 asupra frigiderului \u0219i c\u0103marii, unde ve\u021bi m\u00e2nca aproape tot ce g\u0103si\u021bi. De asemena, \u00eenfometatul dup\u0103 ora 6 PM nu este calea corect\u0103 spre succes. Dac\u0103 aportul regulat de alimente este o problem\u0103 pentru voi, \u00eencerca\u021bi<strong> s\u0103 v\u0103 preg\u0103ti\u021bi alimentele dinainte<\/strong>. Astfel, nu ve\u021bi mai merge la cump\u0103r\u0103turi \u00een timp ce v\u0103 este foame s\u0103 ve\u021bi cump\u0103ra ceva pentru a v\u0103 potoli poftele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">La serviciu, face\u021bi un stoc de gust\u0103ri s\u0103n\u0103toase <\/b>sub form\u0103 de fructe, batoane proteice sau c\u00e2teva iaurturi grece\u0219ti \u0219i granola. Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre meal boxing, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pregatiti-in-mod-eficient-mesele-in-avans\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 preg\u0103ti\u021bI \u00een mod eficient mesele \u00een avans?<\/strong><\/a><\/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. Consuma\u021bi suficient\u0103 ap\u0103 pe parcursul zilei<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">C\u00e2t\u0103 ap\u0103 s\u0103 consuma\u021bi zilnic?<\/strong> Zilnic ar trebui s\u0103 consuma\u021bi aproximativ 30-45 ml de lichide per kilogram de greutate corporal\u0103. Pentru o femeie de 65 de kilograme, asta \u00eenseamn\u0103 cel pu\u021bin 1.950 ml de lichide pe zi, iar pentru un b\u0103rbat de 80 de kilograme, el pu\u021bin 2.400 ml de lichide pe zi. <strong>Regimul de b\u0103ut ar trebui s\u0103 se bazeze \u00een principal din ap\u0103<\/strong> \u0219i ap\u0103 mineral\u0103 ne\u00eendulcit\u0103. De asemenea, pute\u021bi cre\u0219te aportul de lichide, de exemplu, cu ajutorul ceaiului. <strong>Re\u021bine\u021bi c\u0103 transpira\u021bia \u0219i sportul cresc necesitatea aportului de lichide<\/strong> cu cel pu\u021bin cantitatea pe care a\u021bi eliminat-o prin transpira\u021bie. <span class=\"tadv-color\" 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><strong data-rich-text-format-boundary=\"true\">Dac\u0103 ave\u021bi brusc o poft\u0103, prima dat\u0103 \u00eencera\u021bi s\u0103 be\u021bi un pahar mare cu ap\u0103&nbsp;<\/strong>\u0219i a\u0219tepta\u021bi ca poft\u0103 s\u0103 dispar\u0103. Uneori, dehidratarea poate cre\u0219te poftele \u0219i senza\u021bia de foame. <span class=\"tadv-color\" 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<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">9. Reduce\u021bi consumul de zah\u0103r \u0219i cel pu\u021bin par\u021bial \u00eenlocui\u021bi-l cu alternative.<\/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=\"904\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg\" alt=\"Modalit\u0103\u021bi s\u0103n\u0103toase de a \u00eenlocui zah\u0103rul\" class=\"wp-image-201538\" title=\"Modalit\u0103\u021bi s\u0103n\u0103toase de a \u00eenlocui zah\u0103rul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-904x1124.jpg 904w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-322x400.jpg 322w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK-1235x1536.jpg 1235w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_4646-_-OK-_-OK.jpg 1333w\" sizes=\"auto, (max-width: 904px) 100vw, 904px\" \/><\/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><a class=\"ek-link\" href=\"https:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/149782\/9789241549028_eng.pdf;jsessionid=D8A76CF686E0D0906EC483FF19B48F2A?sequence=1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Conform OMS<\/a>, ar trebui s\u0103 reducem consumul de zah\u0103r ad\u0103ugat de la 10% CEP (aportul total de energie) la 5% CEP, care \u00eenseamn\u0103 circa 31 grame pentru un adult activ obi\u0219nuit. Din p\u0103cate, lumea modern\u0103 consum\u0103 mult mai mult zah\u0103r \u00een ziua de azi.<\/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\">Care este cea mai bun\u0103 \u0219i mai s\u0103n\u0103toas\u0103 modalitate de a \u00eenlocui zah\u0103rul?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Siropul de cicoare&nbsp;<\/strong>are un gust dulce mul\u021bumit\u0103 fibrei de inulin\u0103 solubil\u0103. Se reg\u0103se\u0219te \u00een mod natural \u00een r\u0103d\u0103cina de cicoare, din care se ob\u021bine siropul. 100 grame de sirop de cicoare con\u021bine doar 5 g de zah\u0103r \u0219i 160 kcal. \u00cen plus, atinge aproximativ jum\u0103tate din dulcea\u021ba zah\u0103rului.<\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/eritritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong data-rich-text-format-boundary=\"true\">Eritritolul<\/strong><\/a> este un \u00eendulcitor f\u0103r\u0103 calorii, considerat a fi una dintre cele mai bune alternative la zah\u0103rul clasic. Are 70% din dulcea\u021ba zah\u0103rului (zaharoz\u0103). <strong>\u00cel pute\u021bi folosi la g\u0103tit, cafea, ceai sau terci.<\/strong> \u00cen natur\u0103, eritritolul se g\u0103se\u0219te \u00een unele fructe \u0219i legume.<\/li><li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Xilitolul (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Xilitolul<\/a><\/strong> este cunoscut sub denumirea de zah\u0103r de mesteac\u0103n, care se reg\u0103se\u0219te \u0219i \u00een natur\u0103&nbsp; \u00een unele fructe \u0219i legume. Dulcea\u021ba sa este comparabil\u0103 cu cea a zah\u0103rului \u0219i con\u021bine aproximativ 2,4 kcal pe gram. <strong>Xilitolul ese folose\u0219te la g\u0103tit sau pentru a \u00eendulci b\u0103uturile \u0219i felurile de m\u00e2ncare populare.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Gestiona\u021bi stresul \u0219i nu \u00eel l\u0103sa\u021bi s\u0103 v\u0103 controleze<\/h3>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Fiecare reac\u021bioneaz\u0103 pu\u021bin diferit la situa\u021biile stresante. <\/b>Din p\u0103cate, marea majoritate a oamenilor alung\u0103 stresul cu dulciuri, fapt ce aduce satisfac\u021bie i \u00eenc\u00e2ntare doar pe termen scurt, dup\u0103 care revin iar\u0103\u0219i la realitate.&nbsp;<strong>Stresul pe termen lung cre\u0219te nivelul hormonului de stres cortizol,<\/strong> care este asociat cu o poft\u0103 mai mare de alimente dulci \u0219i nes\u0103n\u0103toase.&nbsp;<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[19]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenainte s\u0103 v\u0103 decide\u021bi s\u0103 &#8221;rezolva\u021bi&#8221; o situa\u021bie stresant\u0103 cu ajutorul unui baton de ciocolat\u0103, \u00eencerca\u021bi c\u00e2teva sfaturi simple care v\u0103 vor ajuta s\u0103 gestiona\u021bi stresul f\u0103r\u0103 calorii inutile.<\/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 data-rich-text-format-boundary=\"true\">Practica\u021bi sport \u00een mod regulat&nbsp;<\/strong>\u0219i ie\u0219i\u021bi c\u00e2t mai des \u00een natur\u0103. Sportul reprezint\u0103 o modalitate natural\u0103 de a face fa\u021b\u0103 stresului \u0219i de a v\u0103 stimula s\u0103n\u0103tatea.<\/li><li><b data-rich-text-format-boundary=\"true\">Da\u021bi o \u0219ans\u0103 medita\u021biei \u0219i midfulness. <\/b>Prin mindfulness \u00een\u021belegem con\u0219tientizarea \u0219i \u00eendreptarea aten\u021biei asupra prezentului, f\u0103r\u0103 a judeca. Ca \u0219i medita\u021bia, mindfulness se concentreaz\u0103 pe respira\u021bie \u0219i, prin observarea g\u00e2ndurilor, poate reduce stresul sau poate ajuta \u00een mod eficient la gestionarea problemelor. Pute\u021bi folosi \u0219i una dintre aplica\u021biile moderne de medita\u021bie, care v\u0103 vor ghida cu u\u0219urin\u021b\u0103 \u00een timpul unei \u0219edin\u021be.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Pute\u021bi \u00eencerca \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"cold water therapy (opens in a new tab)\">terapia cu ap\u0103 rece<\/a>, sauna<\/strong> sau orice activitate care s\u0103 v\u0103 aduc\u0103 bucurie. Spre exemplu, c\u00e2nd a\u021bi citit ultima dat\u0103 o carte<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">?<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a afla mai multe despre metodele care reduc stresul, citi\u021bi articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Why is Stress Dangerous and How to Reduce It? (opens in a new tab)\">De ce este stresul periculos \u0219i cum poate fi redus?<\/a><\/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\">11. Nu m\u00e2nca\u021bi de plictiseal\u0103<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Atunci c\u00e2nd sunte\u021bi plictisi\u021bi, merge\u021bi mai des la buc\u0103t\u0103rie \u0219i c\u0103uta\u021bi ceva de m\u00e2ncare. <\/strong>Cu siguran\u021b\u0103 \u0219ti\u021bi despre ce este vorba, \u00eencerca\u021bi s\u0103 v\u0103 convinge\u021bi singuri de c\u00e2te ori pe zi vi se \u00eent\u00e2mpl\u0103 s\u0103 c\u0103uta\u021bi cu disperare ceva dulce. C\u00e2nd pofti\u021bi la dulciuri,&nbsp;<strong>\u00eencepe\u021bi cu alternative mai s\u0103n\u0103toase.&nbsp;<\/strong>Ce a\u021bi putea m\u00e2nca \u00een loc de ciocolat\u0103?&nbsp; bucat\u0103 din fructul preferat \u0219i un pahar mare de ap\u0103 \u0219i a\u0219tepta\u021bi pu\u021bin s\u0103 vede\u021bi dac\u0103 pofta v\u0103 mai d\u0103 b\u0103t\u0103i de cap.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b data-rich-text-format-boundary=\"true\">Nu a\u0219tepta\u021bi s\u0103 v\u0103 plictisi\u021bi <\/b>\u0219i \u00eencerca\u021bi s\u0103 re\u00eenvia\u021bi dragostea pentru un vechi hobby sau g\u00e2ndi\u021bi-v\u0103 la o activitate recreativ\u0103 pe care a\u021bi vrea s\u0103 o \u00eenv\u0103\u021ba\u021bi. De asemenea, exist\u0103 \u0219i o mare varietate de cursuri online. Dac\u0103 v\u0103 lupta\u021bi cu poftele \u0219i vre\u021bi s\u0103 sc\u0103pa\u021bi de ele, citi\u021bi articolul nostru&nbsp;<strong><a class=\"ek-link\" 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\" aria-label=\"How Is Snacking Holding You Back From Losing Weight? 11 Easy Ways To Get Your Diet Under Control (opens in a new tab)\">Cum v\u0103 \u00eempiedic\u0103 gust\u0103rile s\u0103 sl\u0103bi\u021bi? 11 modalit\u0103\u021bi u\u0219oare s\u0103 v\u0103 \u021bine\u021bi dieta sub control<\/a><\/strong><\/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\/2017\/02\/IMG_5363-_-OK-1124x749.jpg\" alt=\"Cum s\u0103 p\u0103c\u0103li\u021bi pofta de dulce? Nu m\u00e2nca\u021bi din plictiseal\u0103\" class=\"wp-image-201444\" width=\"843\" height=\"562\" title=\"Cum s\u0103 p\u0103c\u0103li\u021bi pofta de dulce? Nu m\u00e2nca\u021bi din plictiseal\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/IMG_5363-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">12. Ascunde\u021bi produsele tentante<\/h3>\n\n\n\n<p><span data-preserver-spaces=\"true\"><b data-rich-text-format-boundary=\"true\">Ce nu ave\u021bi, sau nu vede\u021bi \u00een cas\u0103, nu pute\u021bi m\u00e2nca<\/b>.&nbsp;Astfel sun\u0103 un alt sfat despre cum s\u0103 lupta\u021bi \u00eempotriva dulciurilor. A\u0219eza\u021bi fructe, legume, alimente la conserv\u0103, paste sau legume \u00een locurile cele mai vizibile, ideal la nivelul ochilor.&nbsp;<strong>C\u00e2nd ve\u021bi \u00eenceta s\u0103 mai cump\u0103ra\u021bi dulciuri, <\/strong>mediul din cas\u0103 va fi \u00een favoarea \u0219i nu \u00eempotriva voastr\u0103.&nbsp;<\/span>&nbsp;<span class=\"tadv-color\" 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\">13. Identifica\u021bi obiceiurile alimentare, emo\u021biile \u0219i situa\u021biile \u00een care pofti\u021bi la dulce<\/h3>\n\n\n\n<p>V\u0103 este poft\u0103 de ceva dulce atunci c\u00e2nd preg\u0103ti\u021bi cafeaua de dup\u0103-amiaz\u0103 sau trece\u021bi pe l\u00e2ng\u0103 o brut\u0103rie? Poate c\u0103 acest lucru se datoreaz\u0103 obiceiurilor alimentare pe care le-a\u021bi dob\u00e2ndit cu timpul.&nbsp;<strong>Atunci c\u00e2nd cineva v\u0103 enerveaz\u0103 m\u00e2nca\u021bi ceva dulce?&nbsp;<\/strong>\u00cen cazul acesta, emo\u021biile primeaz\u0103 obiceiurilor alimentare.<\/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 data-rich-text-format-boundary=\"true\">Obiceiurile alimentare proaste \u0219i viciile.&nbsp;<\/strong>\u00cencerca\u021bi s\u0103 identifica\u021bi situa\u021biile \u00een care m\u00e2nca\u021bi doar din obi\u0219nuin\u021b\u0103. Dac\u0103 \u021bine\u021bi un jurnal \u00een care nota\u021bi situa\u021biile \u00een care pofti\u021bi la ceva dulce, pute\u021bi identifica mai u\u0219or obiceiurile alimentare proaste \u0219i pute\u021bi \u00eencepe s\u0103 lucra\u021bi la eliminarea lor.<\/li><li><b data-rich-text-format-boundary=\"true\">Emo\u021bii \u0219i starea de spirit. <\/b>O stare de spirit proast\u0103 este asociat\u0103 cu pofta de snacksuri, care pot \u00eembun\u0103t\u0103\u021bi starea de spirit, \u00eens\u0103 doar pe termen scurt. Din nou, este vorba de produsele s\u0103rate, dulci \u0219i grase. Putem spune acela\u0219i lucru \u0219i referito la situa\u021biile c\u00e2nd cineva v\u0103 enerveaz\u0103, v\u0103 tr\u0103deaz\u0103 sau v\u0103 \u00eentristeaz\u0103. Din nou, pute\u021bi gestiona totul mult mai u\u0219or cu ajutorul unui jurnal. \u0218i nu ar fi \u0219i mai bine dac\u0103 a\u021bi \u00eencerca s\u0103 v\u0103 controla\u021bi emo\u021biile practic\u00e2nd o activitate sportiv\u0103?&nbsp;<span class=\"tadv-color\">[22]<\/span><\/li><\/ul>\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\">14. Dac\u0103 sunte\u021bi femeie, \u00eencerca\u021bi s\u0103 gestiona\u021bi SPM<\/h3>\n\n\n\n<p>\u00cen ultima s\u0103pt\u0103m\u00e2n\u0103 a ciclului menstrual, hormonii se joac\u0103 cu <strong>corpul femeilor, motiv pentru care este posibil s\u0103 v\u0103 sim\u021bi\u021bi mai infometate, irascibile \u0219i s\u0103 pofti\u021bi la produse dulci, s\u0103rate \u0219i grase. <\/strong>Dac\u0103 v\u0103 este poft\u0103 de ceva dulce \u00een timpul SPM, \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi mai multe fructe, un baton proteic sau s\u0103 ad\u0103uga\u021bi \u00een terci o linguri\u021b\u0103 din <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"untul din nuci (opens in a new tab)\">untul din nuci<\/a> preferat. Dac\u0103 nu v\u0103 limita\u021bi inutil consum\u00e2nd doar salate sau evit\u00e2nd felurile de m\u00e2ncare, pute\u021bi \u00eenvinge PMS, sau cel pu\u021bin pute\u021bi ameliora simptomele. <span class=\"tadv-color\" style=\"color: #ff6600;\">[24]<\/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\">15. M\u00e2nca\u021bi gust\u0103ri s\u0103n\u0103toase<\/h3>\n\n\n\n<p>Dup\u0103 cum am mai spus, siropul de cicoare, eritritolul sau xilitolul, spre exemplu, pot ajuta la reducerea consumului de zah\u0103r.<\/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\">Cum s\u0103 satisface\u021bi pofta de dulce \u00eentr-un mod mai s\u0103n\u0103tos?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-budinca-proteica-cu-seminte-de-chia-si-zmeura\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Budinca proteic\u0103<\/strong><\/a><strong> cu fructe<\/strong> reface stocul de proteine \u0219i satsiface pofta de dulce. Nu ave\u021bi nevoie dec\u00e2t de budinc\u0103 obi\u0219nuit\u0103, lapte \u0219i<a href=\"https:\/\/gymbeam.ro\/proteine-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" o cup\u0103 de proteine. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> o cup\u0103 de proteine.<\/a><\/li><li><strong>Strugurii \u00eenghe\u021ba\u021bi <\/strong>sunt o modalitate grozav\u0103 de a potoli pofta de dulce. Sunt r\u0103coritori \u0219i au un gust grozav.<\/li><li><strong><a aria-label=\"Batoanele proteice (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/snacks-uri-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Batoanele proteice<\/a> sau un biscuite<\/strong> v\u0103 poate ajuta s\u0103 sc\u0103pa\u021bi de pofta de dulce la serviciu, acas\u0103, sau dup\u0103 un antrenament.<\/li><li><strong><a aria-label=\"\u00cenghe\u021bata proteic\u0103 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/inghetata-proteica-protein-ice-cream-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00cenghe\u021bata proteic\u0103<\/a> sau o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-inghetata-de-casa-cu-fructe-3x-variante\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eenghe\u021bat\u0103 pe b\u0103\u021b<\/a><\/strong> sunt de departe o alternativ\u0103 mai bun\u0103 la \u00eenghe\u021bata cu fri\u0219c\u0103 \u0219i multe calorii.<\/li><li><strong>Iaurtul grecesc cu fructe \u0219i ciocare sau siropul f\u0103r\u0103 calorii <\/strong>v\u0103 vor \u00eenc\u00e2nta papilele gustative \u0219i reprezint\u0103 o variant\u0103 mai bun\u0103 \u0219i mai s\u0103n\u0103toas\u0103 de a lupta \u00eempotriva poftei de dulce.<\/li><li><strong>Cottage sau iaurtul alb dulce. <\/strong>Cum s\u0103 \u00eel prepara\u021bi? T\u0103ia\u021bi felii fructul preferat, ad\u0103uga\u021bi o linguri\u021b\u0103 de unt de arahide, o m\u00e2n\u0103 mic\u0103 de nuci, iar cottage-ul dulce este gata.<\/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\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg\" alt=\"Cum s\u0103 lua\u021bi gust\u0103ri f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi?\" class=\"wp-image-201457\" width=\"843\" height=\"562\" title=\"Cum s\u0103 lua\u021bi gust\u0103ri f\u0103r\u0103 s\u0103 v\u0103 \u00eengr\u0103\u0219a\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/02\/WhatsApp-Image-2019-03-06-at-12.08.30.jpeg 1600w\" 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>Mai mul\u021bi factori sunt r\u0103spunz\u0103tori de pofte, \u00eens\u0103 motivul nu \u00eel reprezint\u0103 \u00eentotdeauna lipsa de micronutrien\u021bi.&nbsp;<strong>Nu trebuie s\u0103 urma\u021bi cu stricte\u021be toate sfaturile pe care vi le-am oferit ast\u0103zi. Este suficient dac\u0103 o s\u0103 v\u0103 pute\u021bi concentra spt\u0103m\u00e2nal doar pe un anumit aspect din via\u021b\u0103.&nbsp;<\/strong>Prima dat\u0103 \u00eencerca\u021bi s\u0103 dormi\u021bi cel pu\u021bin 7 ore pe zi timp de o s\u0103pt\u0103m\u00e2n\u0103, s\u0103pt\u0103m\u00e2na urm\u0103toare consuma\u021bi suficiente proteine la fiecare mas\u0103 \u0219i continua\u021bi, spre exemplu, cu o schimbare total\u0103 a meniului zilnic.&nbsp;<strong>Nu func\u021bioneaz\u0103 chiar toate de la \u00eenceput \u0219i trebui s\u0103 fi\u021bi r\u0103bd\u0103tori \u0219i perseveren\u021bi.&nbsp;<\/strong>\u0218i \u0219ti\u021bi care este efectul secundar grozav al unui stil de via\u021b\u0103 nou?&nbsp;<strong>Probabil c\u0103 ve\u021bi sl\u0103bi f\u0103r\u0103 s\u0103 v\u0103 str\u0103dui\u021bi din greu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i voi ave\u021bi poft\u0103 de dulce? Spune\u021bi-ne \u00een comentarii sfaturile voastre despre cum le st\u0103p\u00e2ni\u021bi. Iar dac\u0103 v-a pl\u0103cut articolul, da\u021bi un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 scape de pofta de dulce. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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","protected":false},"excerpt":{"rendered":"<p>Pofta de dulce apare de obicei seara, \u00een timp ce unele persoane se confrunt\u0103 cu ea \u0219i ziua. Afla\u021bi de ce apare pofta de dulce \u0219i cum s\u0103 o dep\u0103\u0219i\u021bi. <\/p>\n","protected":false},"author":65,"featured_media":201607,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6374,6674,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307796","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-pierdere-in-greutate","9":"tag-plan-alimentar","10":"tag-un-stil-de-viata-sanatos","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 moduri de a combate pofta de dulce - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pofta de dulce apare de obicei seara, \u00een timp ce unele persoane se confrunt\u0103 cu ea \u0219i ziua. 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