{"id":311766,"date":"2021-01-25T08:55:00","date_gmt":"2021-01-25T07:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311766"},"modified":"2024-05-28T08:55:21","modified_gmt":"2024-05-28T06:55:21","slug":"ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/","title":{"rendered":"Ce ar trebui s\u0103 con\u021bin\u0103 o gustare echilibrat\u0103 \u0219i cum s\u0103 \u00eenlocui\u021bi \u00eentr-un mod s\u0103n\u0103tos gust\u0103rile calorice?"},"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\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/#Cat_de_mare_ar_trebui_sa_fie_o_gustare\" title=\"C\u00e2t de mare ar trebui s\u0103 fie o gustare?\">C\u00e2t de mare ar trebui s\u0103 fie o gustare?<\/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\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/#Ce_sa_faceti_daca_nimic_nu_iese_conform_planului\" title=\"Ce s\u0103 face\u021bi dac\u0103 nimic nu iese conform planului\">Ce s\u0103 face\u021bi dac\u0103 nimic nu iese conform planului<\/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\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/#Gustari_rapide_cand_sunteti_pe_fuga\" title=\"Gust\u0103ri rapide c\u00e2nd sunte\u021bi pe fug\u0103\">Gust\u0103ri rapide c\u00e2nd sunte\u021bi pe fug\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/#Gustari_de_seara_si_mancare_pentru_invitati\" title=\"Gust\u0103ri de sear\u0103 \u0219i m\u00e2ncare pentru invita\u021bi\">Gust\u0103ri de sear\u0103 \u0219i m\u00e2ncare pentru invita\u021bi<\/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\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/#Cum_sa_mancati_un_dulce_mai_sanatos_alaturi_de_cafea\" title=\"Cum s\u0103 m\u00e2nca\u021bi un dulce mai s\u0103n\u0103tos al\u0103turi de cafea?\">Cum s\u0103 m\u00e2nca\u021bi un dulce mai s\u0103n\u0103tos al\u0103turi de cafea?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Probabil c\u0103 nu trebuie s\u0103 v\u0103 explic\u0103m \u00een detaliu ce \u00eenseamn\u0103 o gustare. De obicei e vorba de o mas\u0103 pe care <strong>o servi\u021bi \u00eentre mese<\/strong>, \u00eentre micul-dejun \u0219i pr\u00e2nz, sau \u00eentre pr\u00e2nz \u0219i cin\u0103. Uneori \u00eens\u0103, o gustare \u00eenseamn\u0103 \u0219i ceva&nbsp;<strong>ce ron\u021b\u0103i\u021bi \u00een timp ce viziona\u021bi o emisiune TV,&nbsp;<\/strong>c\u00e2nd ave\u021bi poft\u0103 de chipsuri sau popcorn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0103rin\u021bii v-au convins cu privire la importan\u021ba gust\u0103rilor \u00eenc\u0103 de c\u00e2nd era\u021bi copii, c\u00e2nd v\u0103 preg\u0103teau gust\u0103ri pentru \u0219coal\u0103, pe care le schimba\u021bi cu colegii dup\u0103 cum v\u0103 era pofta. Unii a\u021bi continuat s\u0103 lua\u021bi gust\u0103ri \u00eentre mese \u0219i dup\u0103 ce a\u021bi devenit adul\u021bi, al\u021bii v\u0103 descurca\u021bo doar cu 3 mese principale pe zi. Dac\u0103 face\u021bi parte dintre cei care consum\u0103 gust\u0103ri, v\u0103 pute\u021bi inspira din articolul de azi cu privire la cum ar trebui s\u0103 arate <strong>gustarea perfect\u0103&nbsp;<\/strong>\u0219i cum s\u0103 \u00eenlocui\u021bi gust\u0103rile calorice cu alternative mai s\u0103n\u0103toase. Dac\u0103, pe de alt\u0103 parte, face\u021bi parte dintre cei care refuz\u0103 gust\u0103rile, crede\u021bi-ne pe cuv\u00e2nt c\u0103 dup\u0103 ce ve\u021bi citi ponturile noastre, v\u0103 ve\u021bi bucura din c\u00e2nd \u00een c\u00e2nd de ceva bun \u00eentre mese.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cat_de_mare_ar_trebui_sa_fie_o_gustare\"><\/span>C\u00e2t de mare ar trebui s\u0103 fie o gustare?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te dimensiunea, gust\u0103rile pot&nbsp;<strong>varia foarte mult,&nbsp;<\/strong>\u00een func\u021bie de ingredientele pe care le con\u021bin. Cu toate astea, ca s\u0103 v\u0103 face\u021bi o idee, vom \u00eencepe cu aportul caloric.&nbsp;<strong>Ca s\u0103 v\u0103 face\u021bi o idee, iat\u0103 c\u00e2teva exemple:&nbsp;<\/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\">\n<li>Dra&nbsp;<strong>Jane<\/strong>, are 170 cm \u00een\u0103l\u021bime, c\u00e2nt\u0103re\u0219te 60 kg \u0219i are 20 de ani.<\/li>\n\n\n\n<li>Dl&nbsp;<strong>David,&nbsp;<\/strong>are 180 cm \u00een\u0103l\u021bime, c\u00e2nt\u0103re\u0219te 80 kg \u0219i are 30 de ani.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Putem considera c\u0103 ambele sunt persoane u\u0219or active, fac sport de 1-3 ori pe s\u0103pt\u0103m\u00e2n\u0103. Am introdus aceste date \u00een calculatorul nostru online BMR, de unde am aflat c\u0103 <strong>aportul caloric recomandat pentru Jane este de 1927 kcal, iar pentru David de 2448 kcal.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Este important s\u0103 \u021binem cont \u0219i de alte recomand\u0103ri nutri\u021bionale, conform c\u0103rora aportul caloric ar trebui s\u0103 fie \u00eentre 0,8-2 g de proteine pe kg de greutate corporal\u0103, carbohidra\u021bii ar trebui s\u0103 alc\u0103tuiasc\u0103 40-60%, iar gr\u0103simea 20-30% din aportul caloric zilnic. \u00cen exemplele noastre, ne vom \u021bine de standarde a\u0219a c\u0103 vom lua \u00een considerare&nbsp;<strong>20% din aportul de proteine, 55% din aportul de carbohidra\u021bi, iar restul din aportul caloric (25%) va fi acoperit de gr\u0103simi. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [8] [9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg\" alt=\"Ponturi legate de gust\u0103ri\" class=\"wp-image-200228\" style=\"width:843px;height:562px\" title=\"Ponturi legate de gust\u0103ri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/127016993_3456717944449894_587373600051603502_o.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>\u00cen acela\u0219i timp, trebuie s\u0103 \u00eemp\u0103r\u021bim aportul zilnic ca procentaj \u00een feluri de m\u00e2ncare individuale. Ca regul\u0103 general\u0103, micul dejun ar trebui s\u0103 reprezinte circa 20% din aportul zilnic, pr\u00e2nzul 35%, iar cina 30%. <strong>\u0218i circa 15% din aportul zilnic ne r\u0103m\u00e2ne pentru gust\u0103ri.&nbsp;<\/strong>\u00cen exemplul nostru, Jane \u0219i David vor acoperi cei 15% cu o gustare. <strong>Cum ar trebui s\u0103 arate aportul optim de macronutrien\u021bi<\/strong> <strong>dintr-o gustare? <\/strong><span style=\"color: #ff6600;\">[2] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Gustarea lui Jane&nbsp;<\/strong>ar trebui s\u0103 con\u021bin\u0103 circa:&nbsp;<strong>289 kcal, 40 g de carbohidra\u021bi, 15 g de proteine, 8 g de gr\u0103sime.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Gustarea lui David<\/strong> ar trebui s\u0103 con\u021bin\u0103 circa: <strong>367 kcal, 50 g de carbohidra\u021bi, 18 g de proteine, 10 g de gr\u0103sime.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ce gustare ar consuma Jane \u0219i David \u00een via\u021ba real\u0103?<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong data-rich-text-format-boundary=\"true\">Gustare<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Por\u021bie pentru Jane<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Por\u021bie pentru David<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Skyr (0,1 % gr\u0103sime), m\u0103r,terci de ov\u0103z,<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuci<\/a><\/td><td>80 gr skyr, 100 gr m\u0103r, 30 g terci de ov\u0103z, 10 g nuci<\/td><td>80 g skyr, 150 gr m\u0103r, 40 g terci de ov\u0103z, 12 grnuci<\/td><\/tr><tr><td>P\u00e2ine integral\u0103, crem\u0103 de br\u00e2nz\u0103, \u0219unc\u0103, ou\u0103, ardei ro\u0219u<\/td><td>50 gr p\u00e2ine, 15 g crem\u0103 de br\u00e2nz\u0103, 10 g \u0219unc\u0103, ou mic de 55 g, 100 g ardei ro\u0219u<\/td><td>65 g p\u00e2ine, 15 g crem\u0103 de br\u00e2nz\u0103, 20 g \u0219unc\u0103, ou mic de 55 g, 150 g ardei ro\u0219u<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">Br\u00e2nz\u0103 de vaci<\/a>, ro\u0219ii, biscui\u021bi de orez, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci caju<\/a><\/td><td>100 g varz\u0103, 100 gr ro\u0219ii, 30 g biscui\u021bi de orez, 5 r nuci de caju<\/td><td>130 g varz\u0103, 100 g ro\u0219ii, 45 g biscui\u021bi de orez, 5 g nuci caju<\/td><\/tr><tr><td>Smoothie din lapte de soia, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteine vegane<\/a>, banane, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"unt de arahide (opens in a new tab)\">unt de arahide<\/a><\/td><td>150 gr lapte de soia, 10 g proteine vegane, 130 g banane, 10 g unt de arahide<\/td><td>200 g lapte de soia, 15 g proteine vegane, 160 g banane, 13 g unt de arahide<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen tabel ve\u021bi reg\u0103si cum ar trebui s\u0103 arate o gustare ideal\u0103 pentru femeia \u0219i b\u0103rbatul \u00een cauz\u0103, dac\u0103 vor s\u0103 respecte <strong>distribuirea optim\u0103 de nutrien\u021bi.&nbsp;<\/strong>Cu toate astea, trebuie s\u0103 specific\u0103m \u0219i nevoile personale ale fiec\u0103rei persoane. Unora le place s\u0103 s\u0103 m\u0103n\u00e2nce mai mul\u021bi carbohidra\u021bi diminea\u021ba, iar altora seara. De asemenea, nevoia de proteine \u0219i, \u00een general, aportul caloric difer\u0103 de la persoan\u0103 la persoan\u0103, ceea ce \u00eenseamn\u0103 c\u0103 <strong>este necesar\u0103 ajustarea dimensiunilor por\u021biilor \u0219i coeficientul de macronutrien\u021bi individuali.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, este optim ca fiecare gustare s\u0103 con\u021bin\u0103 to\u021bi cei trei macronutrien\u021bi &#8211; adic\u0103 proteine, carbohidra\u021bi \u0219i gr\u0103simi. \u00cens\u0103 nu este at\u00e2t de complicat pe c\u00e2t poate p\u0103rea la prima vedere. Tot ce trebuie s\u0103 face\u021bi este s\u0103 lua\u021bi, de exemplu, p\u00e2ine (o surs\u0103 de carbohidra\u021bi), ou\u0103 \u0219i br\u00e2nz\u0103 (surse de proteine \u0219i gr\u0103simi) \u0219i s\u0103 ad\u0103uga\u021bi c\u00e2teva <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume <\/a>pentru des\u0103v\u00e2r\u0219ire. Simplu, nu? La fel putem face \u0219i \u00een cazul alimentelor dulci. Iaurtul ca surs\u0103 de proteine, fulgi de ov\u0103z \u0219i fructe ca surs\u0103 de carbohidra\u021bi \u0219i untul de arahide ca surs\u0103 de gr\u0103sime. Astfel putem combina fiecare gustare, doar g\u00e2ndi\u021bi-v\u0103 pu\u021bin.<\/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=\"43975,49804,79585,99889,104614,105865\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_sa_faceti_daca_nimic_nu_iese_conform_planului\"><\/span>Ce s\u0103 face\u021bi dac\u0103 nimic nu iese conform planului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 \u0219ti\u021bi cum ar trebui s\u0103 arate o gustare ideal\u0103, care s\u0103 con\u021bin\u0103 to\u021bi macronutrien\u021bii \u00eentr-o propor\u021bie optim\u0103, s\u0103 recunoa\u0219tem faptul c\u0103 <strong>zilele agitate obi\u0219nuite sunt departe de a fi ideale<\/strong>. Uneori suntem bucuro\u0219i c\u0103 reu\u0219im m\u0103car s\u0103 m\u00e2nc\u0103m ceva la pr\u00e2nz \u0219i nici m\u0103car nu ne g\u00e2ndim la gust\u0103ri, iar alteori ne e poft\u0103 de ceva dulce toat\u0103 ziua, a\u0219a c\u0103 este bine s\u0103 avem la \u00eendem\u00e2n\u0103 o <strong>gustare mai s\u0103n\u0103toas\u0103<\/strong>, care s\u0103 nu ne creasc\u0103 prea mult aportul zilnic de energie. V\u0103 com prezenta c\u00e2teva exemple de ceea pute\u021bi m\u00e2nca atunci c\u00e2nd <strong>sunte\u021bi gr\u0103bi\u021bi<\/strong>. De asemenea, v\u0103 vom ar\u0103ta \u0219i cum s\u0103 renun\u021ba\u021bi la gust\u0103rile de sear\u0103 din fa\u021ba televizorului sau la cele de dup\u0103-amiaza la cafea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Gustari_rapide_cand_sunteti_pe_fuga\"><\/span>Gust\u0103ri rapide c\u00e2nd sunte\u021bi pe fug\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi gr\u0103bi\u021bi \u0219i v\u0103 este foame, nu trebuie s\u0103 v\u0103 face\u021bi prea multe griji c\u0103 gustarea nu con\u021bine propor\u021bia ideal\u0103 de nutrien\u021bi sau c\u0103 poate con\u021bine doar&nbsp;<strong>pu\u021bine proteine,&nbsp;<\/strong>dac\u0103 o suplimenta\u021bi la urm\u0103toarea mas\u0103. \u00cen astfel de situa\u021bii este bine s\u0103 ave\u021bu la \u00eendem\u00e2n\u0103 o gustare s\u0103n\u0103toas\u0103&nbsp;<strong>care s\u0103 v\u0103 sature&nbsp;<\/strong>m\u00e2car pu\u021bin, astfel \u00eenc\u00e2t s\u0103 nu goli\u021bi frigiderul atunci c\u00e2nd ajunge\u021bi acas\u0103.&nbsp;<strong>Ce pute\u021bi avea mereu la \u00eendem\u00e2n\u0103?<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1090\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg\" alt=\"Ponturi pentru gust\u0103ri rapide\" class=\"wp-image-200276\" title=\"Ponturi pentru gust\u0103ri rapide\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1124x1090.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-400x388.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2-1536x1489.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/DSC02110-2.jpg 1734w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Un baton sau un fursec<\/h3>\n\n\n\n<p>S\u0103 ave\u021bi un <strong>baton de urgen\u021b\u0103 <\/strong>\u00een po\u0219et\u0103, rucsac, sau geant\u0103, nu este niciodat\u0103 o idee rea. Dac\u0103 vre\u021bi ca batonul s\u0103 v\u0103 ofere senza\u021bia de sa\u021bietate, dar \u0219ti\u021bi c\u0103 ave\u021bi o problem\u0103 cu consumul necesar de proteine \u00een timpul zilei, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/biscuiti-proteici-the-complete-cookie-113-g-lenny-larry-s.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">un biscuit proteic<\/a> sau un <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/baton-proteic-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">baton proteic<\/a> poate fi o op\u021biune potrivit\u0103 pentru voi. Iar dac\u0103 prefera\u021bi ceva ce deja \u0219ti\u021bi, cum ar fi un baton Mars, ar trebui s\u0103 v\u0103 g\u00e2ndi\u021bi s\u0103 profita\u021bi de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/baton-proteic-mars-hi-protein-salted-caramel-mars.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">varianta cu proteine<\/a>.<\/p>\n\n\n\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru cei care nu au probleme cu aportul de proteine \u0219i vor ca gustarea s\u0103 le asigure energie,&nbsp; exist\u0103<a href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;batoanele energizante<\/a> sau <a href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjack.<\/a>&nbsp;Avantajul batoanelor preambalate este c\u0103 pot fi consumate \u0219i dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni de c\u00e2nd le ave\u021bi \u00een geant\u0103. \u00cens\u0103 este posibil ca dup\u0103 un timp s\u0103 m\u00e2nca\u021bi doar firimituri \u00een loc de un baton delicios.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Fructe \u0219i legume<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Legumele \u0219i fructele <\/strong>proaspete&nbsp;nu au o perioad\u0103 lung\u0103 de valabilitate. Dac\u0103, spre exemplu, \u021bine\u021bi \u00een geant\u0103 o banan\u0103 timp de o lun\u0103, probabil c\u0103 o ve\u021bi arunca direct la co\u0219ul de gunoi \u0219i poate chiar \u0219i geanta.&nbsp; Cu toate astea, cu siguran\u021b\u0103 nu e un motiv s\u0103 respinge\u021bi astfel de produse. Sunt <strong>surse grozave de micronutrien\u021bi,&nbsp;<\/strong>care de obicei&nbsp;<strong>nu con\u021bin at\u00e2t de multe calorii&nbsp;<\/strong>precum batoanele procesate.<\/p>\n<\/div><\/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<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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg\" alt=\"Ce gustare s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd v\u0103 este foame\" class=\"wp-image-200294\" title=\"Ce gustare s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd v\u0103 este foame\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/jahody.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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:82px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 monitoriza\u021bi greutatea, un m\u0103r mai mare (175 g), care are 100 kcal, va fi cu siguran\u021b\u0103 mai potrivit ca gustare rapid\u0103 dec\u00e2t un flapjack de 100 g, care are 400 kcal. Fructele tari, cum ar fi un m\u0103r sau o par\u0103, sunt ideale de avut la \u00eendem\u00e2n\u0103. Alternativ, pute\u021bi lua \u0219i fructe mici (zmeur\u0103 sau afine) \u00een borcane de unt de arahide goale. De asemenea, avem un pont grozav pentru cei care doresc s\u0103 ia cu ei fructe \u00eentr-o \u201eform\u0103 de lung\u0103 durat\u0103\u201d.<\/p>\n\n\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Fructele liofilizate<\/a> sunt perfecte pentru asta. Totu\u0219i, trebuie s\u0103 \u021bine\u021bi cont de cantitate. De exemplu, c\u0103p\u0219unile liofilizate con\u021bin de circa opt ori mai multe calorii dec\u00e2t aceia\u0219i cantitate de c\u0103p\u0219uni proaspete. Cu toate astea, dac\u0103 consuma\u021bi 50 g ca gustare, aportul zilnic nu va cre\u0219te semnificativ ci, dimpotriv\u0103, ve\u021bi asigura organismului nutrien\u021bii necesari.<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pentru compara\u021bie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 grde c\u0103p\u0219uni con\u021bin&nbsp;<strong>35 kcal<\/strong><\/li>\n\n\n\n<li>100 g de c\u0103p\u0219uni liofilizate con\u021bin&nbsp;<strong>286 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar legumele au un con\u021binut caloric \u0219i mai bun. Dac\u0103 a\u021bi luat un pr\u00e2nz mai bogat, un castravete sau morcov feliat pot fi suficiente pentru o gustare rapid\u0103. Datorit\u0103 con\u021binutului de fibre, ve\u021bi sus\u021bine senza\u021bia de sa\u021bietate consum\u00e2nd legume \u0219i, \u00een plus, nu v\u0103 ve\u021bi mai plimba prin buc\u0103t\u0103ria de la locul de munc\u0103 c\u00e2ut\u0103nd ceva de ron\u021b\u0103it. Tot ce trebuie s\u0103 face\u021bi este s\u0103 preg\u0103ti\u021bi dinainte o caserol\u0103, \u00een care s\u0103 pute\u021bi t\u0103ia \u00een prealabil orice fel de legume.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/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<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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-749x1124.jpg\" alt=\"Cum s\u0103 r\u0103sf\u0103\u021ba\u021bi \u00eentr-un mod s\u0103n\u0103tos\" class=\"wp-image-200332\" title=\"Cum s\u0103 r\u0103sf\u0103\u021ba\u021bi \u00eentr-un mod s\u0103n\u0103tos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/fit-cheat-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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:68px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ciocolat\u0103<\/h3>\n\n\n\n<p>Desigur, c\u00e2nd vine vorba de ciocolat\u0103 nu putem vorbi de o gustare echilibrat\u0103. Cu toate astea, nu este o idee rea&nbsp;<strong>s\u0103 ave\u021bi o bucat\u0103 (aprox. 20g) de <\/strong><a href=\"https:\/\/gymbeam.ro\/ciocolata-neagra-xukkolade-xucker.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ciocolat\u0103 cu un con\u021binut ridicat de cacao<\/a> ascuns\u0103 \u00een geant\u0103 sau \u00een birou. Tot ce trebuie s\u0103 face\u021bi este s\u0103 t\u0103ia\u021bi tableta \u00een buc\u0103\u021bi mai mici \u0219i s\u0103 le \u00eenf\u0103\u0219ura\u021bi individual \u00een folie. Astfel, ve\u021bi avea o por\u021bie zilnic\u0103 clar determinat\u0103. De asemenea, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 \u201etri\u0219a\u021bi\u201d. Conform studiilor, ciocolata <strong>este bogat\u0103 \u00een<\/strong> <strong>fier, magneziu, cupru \u0219i mangan.<\/strong><\/p>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, are un efect pozitiv asupra sc\u0103derii tensiunii arteriale \u0219i a circula\u021biei sanguine. Ciocolata cu procent ridicat de cacao are, de asemenea, avantajul c\u0103 <strong>o bucat\u0103 mic\u0103 va fi suficient\u0103<\/strong> pentru a alunga pofta. Deci, probabil c\u0103 nu ve\u021bi m\u00e2nca o tablet\u0103 \u00eentreag\u0103, ceea ce vi se poate \u00eent\u00e2mpla cu u\u0219urin\u021b\u0103 \u00een cazul ciocolatei dulce cu lapte. Chiar \u0219i c\u00e2nd vorbim despre beneficii,<strong> ciocolata cu un con\u021binut ridicat de cacao este o alegere mai bun\u0103.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, avem o alternativ\u0103 \u0219i pentru cei c\u0103rora nu le place ciocolata cu un procent ridicat de cacao \u0219i pur \u0219i simplu nu vor s\u0103 se ab\u021bin\u0103 de la <strong>\u00eendr\u0103gita ciocolat\u0103 alb\u0103<\/strong>.&nbsp; Solu\u021bia ideal\u0103 poate fi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ciocolata proteic\u0103 Fitcheat<\/a> <strong>cu un con\u021binut redus de zah\u0103r \u0219i o propor\u021bie mai mare de proteine<\/strong>, care \u00eens\u0103 nu \u00eei afecteaz\u0103 cu nimic gustul. Poate chiar din contr\u0103. Depinde de voi dac\u0103 vre\u021bi s\u0103 opta\u021bi pentru ciocolata alb\u0103 cu nuc\u0103 de cocos sau ciocolat\u0103 alb\u0103 cu c\u0103p\u0219uni.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Nuci<\/h3>\n\n\n\n<p>Un alt produs pe care \u00eel pute\u021bi<strong> transporta mult timp \u00een geant\u0103 <\/strong>f\u0103r\u0103 s\u0103 v\u0103 face\u021bi griji cu privire la data de expirare sunt <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"nucile (opens in a new tab)\">nucile<\/a>. Nu trebuie s\u0103 lua\u021bi toat\u0103 punga la voi, tot ce trebuie s\u0103 face\u021bi este s\u0103 pune\u021bi o m\u00e2n\u0103 \u00eentr-o pung\u0103, care va servi drept \u201egustare ca ultim\u0103 solu\u021bie\u201d. Conform studiilor, nucile au un<strong> efect pozitiv asupra nivelului colesterol<\/strong>ului \u0219i, \u00een plus, <strong>reduc inflama\u021bia din organism<\/strong>. Aten\u021bie \u00eens\u0103 la cantitate, caloriile din nuci sunt mai multe dec\u00e2t v-a\u021bi dori.<span style=\"color: #ff6600;\"> [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Ron\u021b\u0103ieli picante cu proteine<\/h3>\n\n\n\n<p>Cu acest pont, vom mul\u021bumi to\u021bi <strong>iubitorii de gust\u0103ri s\u0103rate, <\/strong>pe care nu \u00eei \u00eenc\u00e2nta foarte mult ideea de ciocolat\u0103, dar c\u00e2nd se g\u00e2ndesc la chipsuri de cartofi s\u0103rate, \u00eencep s\u0103 transpire. &nbsp;Dac\u0103 ave\u021bi astfel de pofte \u00een timpul zilei, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/chipsuri-proteice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"chipsurile proteice (opens in a new tab)\">chipsurile proteice<\/a> pot fi o solu\u021bie excelent\u0103, deoarece au <strong>un con\u021binut mai ridicat de proteine<\/strong> \u0219i sunt <strong>ambalate \u00een cantit\u0103\u021bi mai mici<\/strong>, astfel \u00eenc\u00e2t chiar \u0219i o pung\u0103 \u00eentreag\u0103 poate fi considerat\u0103 o gustare s\u0103n\u0103toas\u0103.<\/p>\n\n\n\n<p>V\u0103 pute\u021bi satisface pofta de gust\u0103ri s\u0103rate \u0219i cu ajutorul c\u0103rnii uscate . Un <a href=\"https:\/\/gymbeam.ro\/beef-jerky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pachet de 50 g<\/a> con\u021bine <strong>32 gr de proteine<\/strong>, astfel \u00eenc\u00e2t aceast\u0103 gustare poate fi ideal\u0103 pentru oricine are vrea s\u0103-\u0219i completeze aportul de proteine. \u0218i dac\u0103 ad\u0103uga\u021bi legume din caserola pe care a\u021bi preg\u0103tit-o \u00een avans, va fi \u0219i mai bine.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"966\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg\" alt=\"Gust\u0103ri rapide pentru munc\u0103 sau \u0219coal\u0103\" class=\"wp-image-200377\" title=\"Gust\u0103ri rapide pentru munc\u0103 sau \u0219coal\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-966x1124.jpg 966w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi-344x400.jpg 344w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/moi.jpg 1061w\" sizes=\"auto, (max-width: 966px) 100vw, 966px\" \/><\/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:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Gust\u0103ri lichide<\/h3>\n\n\n\n<p>C\u00e2nd vorbim despre o form\u0103 lichid\u0103 de gustare rapid\u0103, cu siguran\u021b\u0103 nu ne referim s\u0103 be\u021bi o bere \u0219i s\u0103 v\u0103 \u00eentoarce\u021bi la munc\u0103 \u00een for\u021b\u0103. \u00cen timpul unei zile agitate, pot exista momente \u00een care stomacul \u00eencepe s\u0103 dea semne de foame, \u00eens\u0103 situa\u021bia \u00een care v\u0103 afla\u021bi <strong>nu v\u0103 permite s\u0103 m\u00e2nca\u021bi<\/strong> (\u0219edin\u021b\u0103, curs), a\u0219a c\u0103 este bine s\u0103 ave\u021bi la \u00eendem\u00e2n\u0103 <strong>\u201ecalorii lichide\u201d<\/strong> care s\u0103 v\u0103 potoleasc\u0103 foamea \u0219i s\u0103 nu muri\u021bi de foame. \u00cen astfel de momente, pute\u021bi consuma <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/mostra-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">o por\u021bie de proteine<\/a>, sau alte suplimente nutritive care v\u0103 vor asigura nu doar doza de proteine, ci \u0219i al\u021bi macronutrien\u021bi.<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 pute\u021bi r\u0103sf\u0103\u021ba \u0219i cu un kefir f\u0103r\u0103 arome, dar trebuie depozitat la rece, astfel \u00eenc\u00e2t s\u0103 nu se strice. <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"MoiM\u00fcv Protein Milkshake (opens in a new tab)\">MoiM\u00fcv Protein Milkshake<\/a> v\u0103 poate fi de mare folos, deoarece exceleaz\u0103 prin <strong>con\u021binutul ridicat de proteine, con\u021binutul sc\u0103zut de gr\u0103simi \u0219i lipsa zaharurilor ad\u0103ugate<\/strong>. Marele avantaj este c\u0103 nu trebuie s\u0103-l depozita\u021bi \u00een frigider \u00eenainte de a-l deschide, a\u0219a c\u0103 \u00eel pute\u021bi avea la \u00eendem\u00e2n\u0103 \u00een orice moment al zilei.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Gustari_de_seara_si_mancare_pentru_invitati\"><\/span>Gust\u0103ri de sear\u0103 \u0219i m\u00e2ncare pentru invita\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cred c\u0103 oricui i s-a \u00eent\u00e2mplat s\u0103 m\u0103n\u00e2nce toate cele 3 mese planificate de peste zi, dar seara a \u00eenceput s\u0103 se g\u00e2ndeasc\u0103 <strong>s\u0103 mai m\u0103n\u00e2nce o gustare<\/strong>. Din fericire, chiar \u0219i \u00een astfel de cazuri, exist\u0103 alternative mai s\u0103n\u0103toase, mai potrivite \u0219i mai pu\u021bin calorice \u00een timp ce v\u0103 uita\u021bi latelevizor. Pute\u021bi folosi aceste ponturi \u0219i \u00een cazul gust\u0103rilor pentru <strong>musafiri<\/strong>. Ve\u021bi vedea c\u0103 toat\u0103 lumea se va bucura de ele \u0219i s-ar putea ca nici m\u0103car s\u0103 nu-\u0219i dea seama c\u0103 este vorba de variante mai pu\u021bin calorice.<\/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<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=\"1054\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg\" alt=\"Cum s\u0103 preg\u0103ti\u021bi ni\u0219te nachos s\u0103n\u0103to\u0219i\" class=\"wp-image-200394\" title=\"Cum s\u0103 preg\u0103ti\u021bi ni\u0219te nachos s\u0103n\u0103to\u0219i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1054x1124.jpg 1054w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-375x400.jpg 375w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach-1440x1536.jpg 1440w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nach.jpg 1800w\" sizes=\"auto, (max-width: 1054px) 100vw, 1054px\" \/><\/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:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Tortilla &#8220;nachos&#8221;<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi un iubitor al acestei delicatese mexicane, c\u00e2nd scufunda\u021bi buc\u0103\u021bile crocante \u00een maionez\u0103 sau sos de br\u00e2nz\u0103 dens, s-ar putea s\u0103 v\u0103 plac\u0103 aceast\u0103 variant\u0103 mai s\u0103n\u0103toas\u0103, pe care chiar \u0219i buc\u0103tarii mai pu\u021bin pricepu\u021bi o pot prepara acas\u0103. Tot ce trebuie s\u0103 face\u021bi este s\u0103 <strong>t\u0103ia\u021bi tortilla \u00een buc\u0103\u021bi,<\/strong> eventual s\u0103 o pulveriza\u021bi cu ulei, s\u0103 pres\u0103ra\u021bi condimentele preferate \u0219i s\u0103 <strong>o coace\u021bi \u00een cuptor p\u00e2n\u0103 c\u00e2nd devine crocant\u0103<\/strong>. Spre exemplu, pute\u021bi \u00eenmuia buc\u0103\u021bile&nbsp; \u00een salsa de ro\u0219ii de cas\u0103 sau cump\u0103rat\u0103 sau \u00een guacamole, care se poate prepara cu u\u0219urin\u021b\u0103 acas\u0103 din avocado \u0219i ro\u0219ii. Iar dac\u0103 urma\u021bi o diet\u0103 cu adev\u0103rat strict\u0103, pute\u021bi folosi \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-sweet-chilli-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sosul cu 0 calorii.<\/a><\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">De c\u00e2te calorii v\u0103 va scuti o alegere mai s\u0103n\u0103toas\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g nachos (470 kcal) \u0219i 50 g sos de br\u00e2nz\u0103 (102 kcal) = <strong>572 kcal<\/strong><\/li>\n\n\n\n<li>100 g tortilla nachos (290 kcal) \u0219i 50 g guacamole (53 kcal) = <strong>343 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:31px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 opta\u021bi pentru o alternativ\u0103 mai s\u0103n\u0103toas\u0103, ve\u021bi salva&nbsp;<strong>circa 229 kcal,&nbsp;<\/strong>ceea ce \u00eenseamn\u0103 circa 2 por\u021bii.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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<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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg\" alt=\"Cum s\u0103 face\u021bi cartofi pr\u0103ji\u021bi mai s\u0103n\u0103to\u0219i\" class=\"wp-image-200411\" title=\"Cum s\u0103 face\u021bi cartofi pr\u0103ji\u021bi mai s\u0103n\u0103to\u0219i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/81226153_2621007498020947_1488115338095624192_o.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/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:104px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Cartofi pr\u0103ji\u021bi mai s\u0103n\u0103to\u0219i<\/h3>\n\n\n\n<p>Cartofii pr\u0103ji\u021bi sunt efectiv produsul clasic&nbsp;de care oamenii din \u00eentreaga lume s-au \u00eendr\u0103gostit. Materia prim\u0103 din care sunt prepara\u021bi, de obicei, cartofii, este bun\u0103. Cu toate acestea, ajustarea final\u0103 este problematic\u0103, c\u00e2nd, de exemplu, cartofii pr\u0103ji\u021bi din lan\u021burile de fast-food sunt <strong>pr\u0103ji\u021bi \u00eentr-o friteuz\u0103<\/strong>, ceea ce \u00eenseamn\u0103 un con\u021binut mai mare de gr\u0103simi \u0219i o valoare caloric\u0103 mai mare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu cartofi pr\u0103ji\u021bi, <strong>preg\u0103ti\u021bi-i acas\u0103 la cupto<\/strong>r, ca s\u0103 \u0219ti\u021bi exact din ce sunt f\u0103cu\u021bi. Pentru a fi \u0219i mai interesant, pute\u021bi t\u0103ia cartofi cartofi dulci sau alte legume (\u021belin\u0103, morcovi etc.), depinde de voi ce vre\u021bi s\u0103 alege\u021bi. Valoarea caloric\u0103 rezultat\u0103 depinde \u0219i de sosul \u00een care scufunda\u021bi cartofii pr\u0103ji\u021bi. \u00cen loc de maionez\u0103 sau sos de tartar,<strong> alege\u021bi ketchup, sos de iaurt, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-ketchup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ketchup f\u0103r\u0103 calorii  (opens in a new tab)\">ketchup f\u0103r\u0103 calorii <\/a>sau, spre exemplu, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/sos-fara-calorii-ketchup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>dressing Caesar f\u0103r\u0103 calorii<\/strong><\/a>.<\/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 c\u00e2te calorii v\u0103 va scuti o alegere mai s\u0103n\u0103toas\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g cartofi pr\u0103ji\u021bi (275 kcal), 30 g maionez\u0103 (201 kcal) = <strong>476 kcal<\/strong><\/li>\n\n\n\n<li>100 g chipsuri de \u021belin\u0103 la cuptor (64 kcal), 30 gr <a href=\"https:\/\/gymbeam.ro\/ketchup-cu-indulcitor-stevia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ketchup \u00eendulcit cu xylitol <\/a>(21 kcal) = <strong>85 kcal<\/strong><\/li>\n\n\n\n<li>100 g wedges de cartofi (119 kcal), 30 gr sos cu iaurt (20 kcal) = <strong>139 kcal<\/strong><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Consum\u00e2nd o por\u021bie de chipsuri de \u021belin\u0103, scutim circa&nbsp;<strong>391 kcal<\/strong>, \u00een compara\u021bie cu cartofii pr\u0103ji\u021bi clasici. Dac\u0103 preg\u0103tim acas\u0103 wedges de cartofi cu sos de iaurt, vom scuti&nbsp;<strong>337 kcal<\/strong>, \u00een compara\u021bie cu cartofii pr\u0103ji\u021bi de la fast food.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Canap\u00e9 vegetarian<\/h3>\n\n\n\n<p>Indiferent de ocazie,&nbsp; <strong>aperitivele <\/strong>sunt un must la un bufet. De\u0219i astfel de preparate par s\u0103 nu con\u021bin\u0103 practic nicio calorie, din p\u0103cate contrariul este adev\u0103rat. Din fericire, avem \u0219i un <strong>\u00eenlocuitor mai s\u0103n\u0103tos<\/strong> pentru aceste preparate delicioase. Ce zice\u021bi dac\u0103 a\u021bi <strong>\u00eenlocui bagheta cu legume<\/strong> &#8211; de exemplu, cu castrave\u021bi, care au o form\u0103 similar\u0103, \u0219i s\u0103 \u00eenlocui\u021bi crema tartinabil\u0103 cu maionez\u0103, cu <strong>una pe baz\u0103 de br\u00e2nz\u0103?<\/strong> De asemenea, nu este necesar s\u0103 ad\u0103uga\u021bi \u0219i mezeluri. Pe aperitive, pute\u021bi pune fie o bucat\u0103 de legum\u0103, fie o felie de \u0219unc\u0103 de pui.<\/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 c\u00e2te calorii v\u0103 va scuti o alegere mai s\u0103n\u0103toas\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40 g baghet\u0103 (121 kcal), 50 g crem\u0103 tartinabil\u0103 de usturoi cu maionez\u0103 (168 kcal), 40 gr c\u00e2rna\u021bi (113 kcal) = <strong>402 kcal<\/strong><\/li>\n\n\n\n<li>100 g castravete (14 kcal), 50 g crem\u0103 tartinabil\u0103 de br\u00e2nz\u0103 cu usturoi (55 kcal), 40 g \u0219unc\u0103 de pui (39 kcal) = <strong>108 kcal<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O versiune mai s\u0103n\u0103toas\u0103 de aperitive<strong> v\u0103 va sc\u0103pa de 294 kcal,&nbsp;<\/strong>ceea ce \u00eenseamn\u0103 aproximativ o por\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Ron\u021b\u0103ieli s\u0103n\u0103toase<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi un iubitor de gust\u0103ri s\u0103rate, cel mai probabil c\u0103 nu trebuie s\u0103 v\u0103 prezent\u0103m pufule\u021bii cu br\u00e2nz\u0103. Cu toate acestea, consuma\u021bi zilnic, ingredientele lor v\u0103 pot face s\u0103 ave\u021bi remu\u0219c\u0103ri. \u00cens\u0103 acest lucru nu se aplic\u0103 \u0219i \u00een cazul <strong>versiunii lor mai s\u0103n\u0103toase<\/strong>, pe care o pute\u021bi face acas\u0103 din n\u0103ut. Preg\u0103tirea este <strong>foarte simpl\u0103, <\/strong>iar rezultatul merit\u0103. Tot ce trebuie s\u0103 face\u021bi este s\u0103 g\u0103ti\u021bi n\u0103utul \u00een prealabil (pute\u021bi cump\u0103ra o cutie de n\u0103ut \u00een saramur\u0103, care v\u0103 va u\u0219ura munca), ad\u0103uga\u021bi o linguri\u021b\u0103 de ulei, sare, condimentele preferate \u0219i da\u021bi la cuptor p\u00e2n\u0103 devin aurii.<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">De c\u00e2te calorii v\u0103 va scuti o alegere mai s\u0103n\u0103toas\u0103?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g pufule\u021bi cu br\u00e2nz\u0103 <strong>(519 kcal)<\/strong><\/li>\n\n\n\n<li>100 g n\u0103ut copt <strong>(150 kcal)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>O versiune mai s\u0103n\u0103toas\u0103 a acestei gust\u0103ri&nbsp;<strong>v\u0103 va scuti de circa 369 kcal.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/krup-1124x749.jpg\" alt=\"Chipsuri s\u0103n\u0103toase ca gustare\" class=\"wp-image-200428\" style=\"width:843px;height:562px\" title=\"Chipsuri s\u0103n\u0103toase ca gustare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/krup.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Hummus cu legume<\/h3>\n\n\n\n<p>Hummusul este un alt mod \u00een care <strong>pute\u021bi folosi n\u0103utul<\/strong>. Din nou, depinde de voi dac\u0103 \u00eel preg\u0103ti\u021bi singuri acas\u0103 sau \u00eel cump\u0103ra\u021bi gata preparat \u00een saramur\u0103. Baza hummusului este, pe l\u00e2ng\u0103 n\u0103utul men\u021bionat, <strong>pasta de tahini, sucul de l\u0103m\u00e2ie, uleiul de m\u0103sline, usturoiul<\/strong> \u0219i alte condimente. Valoarea caloric\u0103 rezultat\u0103 va depinde de <strong>propor\u021bia fiec\u0103rei materii prime folosite.<\/strong> \u00cel pute\u021bi \u00eentinde pe produse de patiserie sau s\u0103 \u00eenmuia\u021bi buc\u0103\u021bi de legume \u00een el. \u00cen ambele cazuri, are un gust minunat \u0219i poate fi folosit ca gustare sau m\u00e2ncare pentru oaspe\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_sa_mancati_un_dulce_mai_sanatos_alaturi_de_cafea\"><\/span>Cum s\u0103 m\u00e2nca\u021bi un dulce mai s\u0103n\u0103tos al\u0103turi de cafea?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Alege\u021bi alternative mai potrivite la alimentele procesate<\/h3>\n\n\n\n<p>Din nou, revenim la ce s-a spus deja \u00een sec\u021biunea despre gust\u0103ri rapide atunci c\u00e2nd sunte\u021bi pe fug\u0103. <strong>Exist\u0103 multe alternative mai potrivite<\/strong> care alung\u0103 pofta de dulce \u0219i \u00een acela\u0219i timp <strong>sunt mai valoroase din punct de vedere nutri\u021bional<\/strong>. Dac\u0103 vre\u021bi ciocolat\u0103, nu trebuie s\u0103 v\u0103 refuza\u021bi aceast\u0103 pl\u0103cere, doar alege\u021bi una cu <strong>un procentaj mai mare de cacao<\/strong> sau <strong>\u00eembog\u0103\u021bit\u0103 cu proteine.<\/strong> \u0218i, desigur, ave\u021bi grij\u0103 la cantitate. Cu to\u021bii \u0219tim c\u0103 dac\u0103 m\u00e2nc\u0103m o tablet\u0103 \u00eentreag\u0103 indiferent de c\u00e2t de s\u0103n\u0103toas\u0103 e ciocolata, nu e bine.<\/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 \u00een cazul batoanelor. Nu trebuie s\u0103 vi le refuza\u021bi.&nbsp;<strong>Atunci c\u00e2nd alege\u021bi, \u00eencerca\u021bi s\u0103 \u021bine\u021bi cont de urm\u0103toarele aspecte:<\/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\">\n<li><strong data-rich-text-format-boundary=\"true\">pu\u021bine ingrediente<\/strong> (spre exemplu, un Baton proteic \u2013 RXBAR con\u021bine doar 4 ingrediente)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">un con\u021binut bogat \u00een proteine&nbsp;<\/strong>(batonul proteic Mars con\u021bine 20 g de proteine, iar aceia\u0219i cantitate de Mars clasic con\u021bine 3 g de proteine)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">un con\u021binut mai mic de zah\u0103r&nbsp;<\/strong>(batonul proteic Mars con\u021bine 13,3 g de zah\u0103r, aceia\u0219i cantitate de Mars clasic con\u021bine 35 g de zah\u0103r)<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">un con\u021binut mai mare de fibre<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Atunci c\u00e2nd face\u021bi cump\u0103r\u0103turi, citi\u021bi etichetele \u0219i ve\u021bi observa c\u0103, \u00een timp, ve\u021bi \u00eencepe s\u0103 \u00een\u021belege\u021bi ingredientele f\u0103r\u0103 niciun fel de probleme. Nu tot ce pare mai s\u0103n\u0103tos este \u0219i mai potrivit, a\u0219a c\u0103 trebuie s\u0103 \u0219ti\u021bi mai multe despre ingrediente. Articolul <a href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-despre-cum-sa-alegi-un-baton-proteic-de-calitate1\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 sfaturi despre cum s\u0103 alege\u021bi un baton proteic de calitate <\/a>v\u0103 poate ajuta.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1006\" height=\"723\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg\" alt=\"Cum s\u0103 alege\u021bi batonul proteic potrivit\" class=\"wp-image-200454\" style=\"width:755px;height:542px\" title=\"Cum s\u0103 alege\u021bi batonul proteic potrivit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov.jpg 1006w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/mov-400x287.jpg 400w\" sizes=\"auto, (max-width: 1006px) 100vw, 1006px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Pr\u0103ji\u021bi mai s\u0103n\u0103tos<\/h3>\n\n\n\n<p>Exist\u0103 nenum\u0103rate dulciuri pe care le pute\u021bi m\u00e2nca, a\u0219a c\u0103 nu are rost s\u0103 le enumer\u0103m pe toate. Este mai simplu \u0219i, de asemenea, mai practic s\u0103 v\u0103 descriem modul \u00een care pute\u021bi \u00eenlocui unele dintre ingredientele din re\u021bete \u0219i <strong>pute\u021bi modifica o bomb\u0103 caloric\u0103 plin\u0103 de zah\u0103r \u0219i gr\u0103simi \u00eentr-o gustare nutritiv\u0103 care s\u0103 suplimenteze to\u021bi cei trei macronutrien\u021bi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u00cenlocui\u021bi zah\u0103rul<\/h4>\n\n\n\n<p>Exist\u0103 multe modalit\u0103\u021bi de a \u00eenlocui zah\u0103rul atunci c\u00e2nd g\u0103ti\u021bi. Prima dat\u0103 v\u0103 vom prezenta siropul de cicoare, care se ob\u021bine din r\u0103d\u0103cin\u0103 de cicoare. \u00cen compara\u021bie cu mierea, de exemplu, con\u021bine mai pu\u021bin zah\u0103r \u0219i, \u00een plus, exceleaz\u0103 \u00een cantitatea mare de fibre solubile, care, \u00eens\u0103, pot provoca probleme digestive dac\u0103 sunt consumate \u00een cantit\u0103\u021bi mari. Dulcea\u021ba sa poate fi comparat\u0103 cu cea a zah\u0103rului, dar \u00een compara\u021bie cu acesta, are o valoare energetic\u0103 mai mic\u0103 . <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O alt\u0103 op\u021biune ar fi, de exemplu, xylitolul, cunoscut \u0219i sub denumirea de zah\u0103r de mesteac\u0103n \u0219i care la prima vedere nu se distinge de zah\u0103rul clasic. Cu toate acestea, diferen\u021ba principal\u0103 const\u0103 \u00een <strong>valoarea caloric\u0103<\/strong>. \u00cens\u0103 chiar \u0219i xylitolul poate duce la probleme digestive dac\u0103 este consumat \u00een cantit\u0103\u021bi mai mari, deci nu este bine s\u0103 exagera\u021bi. De asemenea, pute\u021bi folosi \u0219i eritritol, la care ve\u021bi aprecia \u00een special valoarea sa caloric\u0103 zero.<span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g de zah\u0103r con\u021bine&nbsp;<strong>399 kcal<\/strong><\/li>\n\n\n\n<li>100 g de sirop de cicoare&nbsp;<strong>con\u021bine 155 kcal, 5 gr de zah\u0103r \u0219i 71 gr de fibre<\/strong><\/li>\n\n\n\n<li>100 g de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"xylitol (opens in a new tab)\">xylitol<\/a> con\u021bine<strong> 247 kcal \u0219i 30 g zah\u0103r<\/strong><\/li>\n\n\n\n<li>100 gr de <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)\">eritritol<\/a> con\u021bine 0 kcal<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"911\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg\" alt=\"Cum s\u0103 coace\u021bi mai s\u0103n\u0103tos\" class=\"wp-image-200483\" title=\"Cum s\u0103 coace\u021bi mai s\u0103n\u0103tos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-911x1124.jpg 911w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-324x400.jpg 324w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1245x1536.jpg 1245w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece-1660x2048.jpg 1660w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/pece.jpg 1800w\" sizes=\"auto, (max-width: 911px) 100vw, 911px\" \/><\/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:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Alege\u021bi o f\u0103in\u0103 mai potrivit\u0103<\/h4>\n\n\n\n<p>F\u0103ina clasic\u0103 este cel mai folosit tip de f\u0103in\u0103, dar este p\u0103cat, fiindc\u0103 nu con\u021bine un num\u0103r mare de nutrien\u021bi. F\u0103ina din cereale integrale con\u021bine mai mul\u021bi nutrien\u021bi, iar f\u0103ina de cocos poate fi o op\u021biune mult mai potrivit\u0103. <span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>100 g de f\u0103in\u0103 alb\u0103 con\u021bine&nbsp;<strong>350 kcal, 11 g de proteine, 73 g de carbohidra\u021bi, 2 g de gr\u0103simi \u0219i 3 g de fibre<\/strong><\/li>\n\n\n\n<li>100 g f\u0103in\u0103 de cocos con\u021bine&nbsp;<strong>310 kcal, 19 g de proteine, 21 g de carbohidra\u021bi, 8 g de gr\u0103sime \u0219i 40 g de fibre<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u00cenlocui\u021bi par\u021bial f\u0103ina cu proteine<\/h4>\n\n\n\n<p>Iat\u0103 un alt sfat despre cum s\u0103 introduce\u021bi pe furi\u0219 proteinele \u00een alimente. \u00cens\u0103 re\u021bine\u021bi c\u0103 dac\u0103 ad\u0103uga\u021bi proteine \u00een alimentele care au deja o anumit\u0103 arom\u0103, trebuie s\u0103 elimina\u021bi \u0219i cantitatea de zah\u0103r sau \u00eendulcitor, astfel \u00eenc\u00e2t <strong>desertul rezultat s\u0103 nu fie prea dulce.<\/strong> \u00cen acela\u0219i timp, \u021bine\u021bi cont de anumite propriet\u0103\u021bi ale f\u0103inii la coacere. Dac\u0103 \u00eenlocui\u021bi toat\u0103 f\u0103ina din desert cu proteine, este foarte posibil ca \u00een loc de un tort pufos s\u0103 v\u0103 ias\u0103 un desert f\u0103r\u0103 consisten\u021b\u0103. La \u00eenlocuire, e suficient s\u0103 <strong>\u00eenlocui\u021bi 1\/4 sau 1\/5 din cantitatea de f\u0103in\u0103 cu proteine<\/strong>, iar cele <a href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u0103r\u0103 arome<\/a> sunt cele mai potrivite.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u00cenlocui\u021bi produsele lactate bogate \u00een gr\u0103simi cu br\u00e2nz\u0103 de vac\u0103 s\u0103rac\u0103 \u00een gr\u0103simi<\/h4>\n\n\n\n<p>Fri\u0219ca, sm\u00e2nt\u00e2n\u0103, br\u00e2nza mascarpone sau br\u00e2nza de vaci bogat\u0103 \u00een gr\u0103simi. Doar c\u00e2teva <strong>deserturi cu crem\u0103<\/strong> se pot lipsi de aceste produse lactate. Cu toate acestea, dac\u0103 dori\u021bi ca produsul rezultat s\u0103 fie bogat \u00een proteine \u0219i nu doar \u00een gr\u0103simi, ar fi o idee bun\u0103 s\u0103 \u00eenlocui\u021bi m\u0103car unele dintre produsele lactate grase cu o variant\u0103 cu con\u021binut mai sc\u0103zut de gr\u0103simi. Ve\u021bi vedea c\u0103 dac\u0103 \u00eenlocui\u021bi doar jum\u0103tate din br\u00e2nza mascarpone din tiramisu cu br\u00e2nz\u0103 de vaci, acest lucru nu \u00eei va diminua gustul, valoarea caloric\u0103 va sc\u0103dea brusc, iar raportul dintre macronutrien\u021bii individuali se va \u00eembun\u0103t\u0103\u021bi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png\" alt=\"Cum s\u0103 coace\u021bi un desert s\u0103n\u0103tos\" class=\"wp-image-200498\" style=\"width:843px;height:441px\" title=\"Cum s\u0103 coace\u021bi un desert s\u0103n\u0103tos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/tiramis.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Un truc grozav, spre exemplu, este s\u0103 ad\u0103uga\u021bi <strong>crem\u0103 din br\u00e2nz\u0103 de vaci, proteine sau ambele <\/strong>\u00een budinc\u0103, care brusc devine o gustare plin\u0103 de proteine care v\u0103 va oferi senza\u021bia de sa\u021bietate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong data-rich-text-format-boundary=\"true\">Produse lactate<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">Valori nutri\u021bionale<\/strong><\/th><\/tr><\/thead><tbody><tr><td><p data-rich-text-format-boundary=\"true\">Fri\u0219c\u0103 30%<\/p><\/td><td>Valoare energetic\u0103 291 kcal, proteine 2 g, carbohidra\u021bi 3 g, gr\u0103simi 30 gr<\/td><\/tr><tr><td>Sm\u00e2nt\u0103n\u0103 gr\u0103sime 16%<\/td><td>Valoare energetic\u0103 172 kcal, proteine 3 g, carbohidra\u021bi 4 g, gr\u0103simi 16 g<\/td><\/tr><tr><td>Br\u00e2nz\u0103 Mascarpone<\/td><td>Valoare energetic\u0103 386 kcal, proteine 3 g, carbohidra\u021bi 5 g, gr\u0103simi 40 g<\/td><\/tr><tr><td>Br\u0103nz\u0103 de vaci gras\u0103<\/td><td>Valoare energetic\u0103 141 kcal, proteine 9 g, carbohidra\u021bi 4 g, gr\u0103simi 10 g<\/td><\/tr><tr><td>Br\u00e2nz\u0103 de vaci s\u0103rac\u0103 \u00een gr\u0103simi<\/td><td>Valorea energetic\u0103 68 kcal, proteine 12 g, carbohidra\u021bi 4 g, gr\u0103simi 0,5 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Ad\u0103uga\u021bi legume sau leguminoase la deserturi<\/h4>\n\n\n\n<p>Nu v\u0103 face\u021bi griji, nu ne batem joc. Legumele ad\u0103ugate la un desert <strong>\u00eei m\u0103resc acestuia volumul \u0219i \u00eei reduc din valoarea caloric\u0103 <\/strong>, dat fiind faptul c\u0103 aluatul &#8220;se bazeaz\u0103&#8221; pe un aliment cu mai pu\u021bine calorii. Ce zice\u021bi de o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-prajitura-frageda-cu-morcovi-si-crema-de-branza-proaspata-de-vaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u0103jitur\u0103 cu morcovi<\/a> sau de un terci de ov\u0103z cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/dovlecei\/\" class=\"ek-link\">dovlecei<\/a>? Legumele au acela\u0219i rol \u00een re\u021bete \u0219i <strong>cresc \u0219i con\u021binutul de proteine<\/strong>. \u00cencerca\u021bi, spre exemplu, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-brownie-cu-fasole-si-aroma-de-ciocolata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brownie cu fasole<\/a>, \u0219i nici m\u0103car&nbsp; nu v\u0103 ve\u021bi da seama c\u0103 aluatul con\u021bine 400 g de fasole.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">Folosi\u021bi mai pu\u021bine condimente cu calorii<\/h4>\n\n\n\n<p>Umple\u021bi cl\u0103titele cu Nutella? Ce a\u021bi zice dac\u0103 a\u021bi \u00eencerca o <a href=\"https:\/\/gymbeam.ro\/crema-proteica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> variant\u0103 mai s\u0103n\u0103toas\u0103 cu proteine<\/a>. Pe l\u00e2ng\u0103 faptul c\u0103 ve\u021bi evita durerile de din\u021bi din cauza consumului excesiv de zah\u0103r, nu trebuie s\u0103 v\u0103 \u00eenvinov\u0103\u021bi\u021bi c\u0103 tri\u0219a\u021bi. Iar dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sirop-fara-calorii-hazelnut-choco-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">siropul<\/a>, care con\u021bine o cantitate neglijabil\u0103 de calorii, va fi alegerea perfect\u0103 pentru a da gust cl\u0103titelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">30 g de Nutella con\u021bine: 161 kcal<\/strong>, 2 gr proteine, 17 g carbohidra\u021bi, 9 g gr\u0103simi<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">30 gr de Proteinella con\u021bine: 144 kcal<\/strong>, 5 g proteine, 13 g carbohidra\u021bi, 10 g gr\u0103simi<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">30 ml de sirop f\u0103r\u0103 zah\u0103r con\u021bine: 3 kcal<\/strong>, 0 g proteine, 1 g carbohidra\u021bi, 0 g gr\u0103simi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1124x750.jpg\" alt=\"Cum s\u0103 \u00eendulci\u021bi un desert \u00eentr-un mod s\u0103n\u0103tos\" class=\"wp-image-200512\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 \u00eendulci\u021bi un desert \u00eentr-un mod s\u0103n\u0103tos\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Copy-of-DNP_2963.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>   Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu conteaz\u0103 dac\u0103 lua\u021bi gust\u0103ri \u00een mod constant sau doar ocazional \u00eentre mese, seara sau c\u00e2nd merge\u021bi \u00een vizit\u0103 la prieteni. \u021aine\u021bi cont de faptul c\u0103 <strong>poate exista o variant\u0103 mai s\u0103n\u0103toas\u0103 pentru fiecare mas\u0103<\/strong> deci nu este o idee rea s\u0103 alege\u021bi ce este mai bine pentru corpul vostru. Cu toate acestea, nimeni nu este perfect, a\u0219a c\u0103 nu trebuie s\u0103 ave\u021bi remu\u0219c\u0103ri atunci c\u00e2nd ocazional recurge\u021bi la o gustare <strong>care nu este tocmai cea mai potrivit\u0103<\/strong>. De asemenea, nu trebuie s\u0103 v\u0103 feri\u021bi de toate bun\u0103t\u0103\u021bile care fac parte dintr-un bufet la o petrecere. \u00cens\u0103, e bine de \u0219tiut c\u0103 p\u00e2n\u0103 \u0219i un&nbsp;aperitiv obi\u0219nuit are calorii \u0219i s\u0103 \u021bine\u021bi cont de acest lucru \u00een aportul total. \u00cen caz contrar, dac\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi a\u0219a \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, v\u0103 pute\u021bi \u00eengr\u0103\u0219a cu u\u0219urin\u021b\u0103. Acest lucru se poate \u00eent\u00e2mpla \u00een ciuda faptului c\u0103 v\u0103 afla\u021bi \u00eentr-un deficit caloric de luni p\u00e2n\u0103 vineri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi p\u0103rin\u021bi, la fel trebuie s\u0103 proceda\u021bi \u0219i cu gust\u0103rile pentru copii. Este foarte bine ca cei mici s\u0103 \u0219tie c\u0103 un m\u0103r este mult mai nutritiv dec\u00e2t un baton de ciocolat\u0103, dar c\u0103, pe de alt\u0103 parte, <strong>nu are rost s\u0103 le refuza\u021bi ceva dulce ocazional.&nbsp;<\/strong>Dup\u0103 cum este bine \u0219tiut, fructul interzis este cel mai gustos, a\u0219a c\u0103 dac\u0103 le ve\u021bi interzice copiilor s\u0103 m\u00e2n\u0103nce ceva bun, ace\u0219tia vor vrea \u0219i mai mult s\u0103 m\u00e2n\u0103nce dulciuri sau chipsuri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Face\u021bi parte dintre cei care consum\u0103 gust\u0103ri? Dac\u0103 da, \u00eemp\u0103rt\u0103\u0219i\u021bi-ne ponturile preferate despre gust\u0103ri, astfel \u00eenc\u00e2t ceilal\u021bi s\u0103 nu apeleze la br\u00e2nz\u0103 pe p\u00e2ine pr\u0103jit\u0103 atunci c\u00e2nd se plictisesc.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein Bars\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Gust\u0103rile sunt o modalitate grozav\u0103 atunci c\u00e2nd vre\u021bi s\u0103 v\u0103 potoli\u021bi foamea \u00eenainte de pr\u00e2nz, cin\u0103 sau dup\u0103. Dar \u0219ti\u021bi cum ar trebui s\u0103 arate o gustare echilibrat\u0103? \u00cen articolul de azi, v\u0103 vom da c\u00e2teva sfaturi legate de cum s\u0103 v\u0103 bucura\u021bi de gust\u0103ri \u00eentr-un mod s\u0103n\u0103tos. <\/p>\n","protected":false},"author":100,"featured_media":200997,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7298,7358,6278,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311766","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-gustari","9":"tag-nutritie","10":"tag-proteine-ro","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce ar trebui s\u0103 con\u021bin\u0103 o gustare echilibrat\u0103 \u0219i cum s\u0103 \u00eenlocui\u021bi \u00eentr-un mod s\u0103n\u0103tos gust\u0103rile calorice? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Gust\u0103rile sunt o modalitate grozav\u0103 atunci c\u00e2nd vre\u021bi s\u0103 v\u0103 potoli\u021bi foamea \u00eenainte de pr\u00e2nz, cin\u0103 sau dup\u0103. Dar \u0219ti\u021bi cum ar trebui s\u0103 arate o gustare echilibrat\u0103? \u00cen articolul de azi, v\u0103 vom da c\u00e2teva sfaturi legate de cum s\u0103 v\u0103 bucura\u021bi de gust\u0103ri \u00eentr-un mod s\u0103n\u0103tos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce ar trebui s\u0103 con\u021bin\u0103 o gustare echilibrat\u0103 \u0219i cum s\u0103 \u00eenlocui\u021bi \u00eentr-un mod s\u0103n\u0103tos gust\u0103rile calorice? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Gust\u0103rile sunt o modalitate grozav\u0103 atunci c\u00e2nd vre\u021bi s\u0103 v\u0103 potoli\u021bi foamea \u00eenainte de pr\u00e2nz, cin\u0103 sau dup\u0103. 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