{"id":311874,"date":"2021-12-15T15:21:00","date_gmt":"2021-12-15T14:21:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311874"},"modified":"2024-05-27T15:27:26","modified_gmt":"2024-05-27T13:27:26","slug":"10-alimente-care-doar-par-sanatoase","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/","title":{"rendered":"10 alimente care doar par s\u0103n\u0103toase"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#O_selectie_de_alimente_care_doar_par_sanatoase\" title=\"O selec\u021bie de alimente care doar par s\u0103n\u0103toase\">O selec\u021bie de alimente care doar par s\u0103n\u0103toase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#1_Unele_tipuri_de_cereale_muesli_sau_granola_pentru_micul_dejun\" title=\"1. Unele tipuri de cereale, muesli sau granola pentru micul dejun\">1. Unele tipuri de cereale, muesli sau granola pentru micul dejun<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#2_Batoanele_fitness\" title=\"2. Batoanele fitness\">2. Batoanele fitness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#3_Unele_terciuri_instant_pentru_micul_dejun\" title=\"3. Unele terciuri instant pentru micul dejun\">3. Unele terciuri instant pentru micul dejun<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#4_Produse_lactate_aromate_si_anumite_produse_cu_un_continut_scazut_de_grasimi\" title=\"4. Produse lactate aromate \u0219i anumite produse cu un con\u021binut sc\u0103zut de gr\u0103simi\">4. Produse lactate aromate \u0219i anumite produse cu un con\u021binut sc\u0103zut de gr\u0103simi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#5_Sucurile_de_fructe\" title=\"5. Sucurile de fructe\">5. Sucurile de fructe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#6_Smoothie-urile\" title=\"6. Smoothie-urile\">6. Smoothie-urile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#7_Salatele_de_legume\" title=\"7. Salatele de legume\">7. Salatele de legume<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#8_Chipsurile_vegetale\" title=\"8. Chipsurile vegetale\">8. Chipsurile vegetale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#9_Siropul_de_agave\" title=\"9. Siropul de agave\">9. Siropul de agave<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#10_Fructele_uscate\" title=\"10. Fructele uscate\">10. Fructele uscate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/#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>\u00cen timpul cump\u0103r\u0103turilor obi\u0219nuite de la supermarket, pute\u021bi g\u0103si multe culoare \u0219i rafturi pline cu cereale fitness delicioase pentru micul dejun. L\u00e2ng\u0103 acestea pute\u021bi g\u0103si lapte cu arom\u0103 de c\u0103p\u0219uni iar fix deasupra sa se afl\u0103 celebrul iaurt cu con\u021binut sc\u0103zut de gr\u0103simi pe care l-a\u021bi v\u0103zut la televizor. \u00cens\u0103 situa\u021bia nu este a\u0219a cum pare. Multe dintre aceste alimente sunt considerate de consumatori complet s\u0103n\u0103toase \u0219i adesea potrivite chiar \u0219i pentru pierderea \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi g\u0103si multe cazuri similare cu cel mai prezentat mai sus \u00een magazine. Cu toate acestea, compozi\u021bia produselor individuale poate avea <strong>un impact major asupra greut\u0103\u021bii voastre, dar \u0219i asupra s\u0103n\u0103t\u0103\u021bii generale<\/strong>. De aceea este important s\u0103 \u0219ti\u021bi ce alimente sunt cu adev\u0103rat s\u0103n\u0103toase. <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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"O_selectie_de_alimente_care_doar_par_sanatoase\"><\/span>O selec\u021bie de alimente care doar par s\u0103n\u0103toase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uneori poate fi destul de dificil s\u0103 v\u0103 da\u021bi seama dintr-o privire dac\u0103 produsul pe care \u00eel dori\u021bi este s\u0103n\u0103tos sau nu. Regula de aur r\u0103m\u00e2ne <strong>citirea etichetei nutri\u021bionale<\/strong>. Dac\u0103 produsul con\u021bine o cantitate mare de zaharuri, gr\u0103simi saturate sau trans-nesaturate nes\u0103n\u0103toase, sare sau o cantitate suspect de mare de energie per por\u021bie, cel mai probabil nu \u021bine\u021bi o m\u00e2ncare s\u0103n\u0103toas\u0103 \u00een m\u00e2ini. Un alt indiciu poate fi compozi\u021bia, dac\u0103 lungimea acesteia v\u0103 duce cu g\u00e2ndul la seria de c\u0103r\u021bi Games of Thrones. Dac\u0103 nu vre\u021bi s\u0103 v\u0103 l\u0103sa\u021bi p\u0103c\u0103li\u021bi de bun\u0103t\u0103\u021bi aparent s\u0103n\u0103toase, haide\u021bi s\u0103 arunca\u021bi \u00eempreun\u0103 cu noi o privire asupra <strong>unor alimente care doar arat\u0103 s\u0103n\u0103toase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Unele_tipuri_de_cereale_muesli_sau_granola_pentru_micul_dejun\"><\/span>1. Unele tipuri de cereale, muesli sau granola pentru micul dejun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cerealele muesli pentru micul dejun sunt pentru mul\u021bi un exemplu perfect de mic dejun s\u0103n\u0103tos. Acestea sunt deseori atractive prin diverse sloganuri fitness, care \u00een cele din urm\u0103 pot induce \u00een eroare. \u00cen plus, ambalajul frumos este decorat \u0219i cu fotografia unui model fitness slim, care v\u0103 ademene\u0219te cu z\u00e2mbetul pe buze s\u0103 cump\u0103ra\u021bi acest produs \u201es\u0103n\u0103tos\u201d. Dac\u0103 v\u0103 uita\u021bi cu aten\u021bie la lista de ingrediente, s-ar putea s\u0103 descoperi\u021bi c\u0103 <strong>multe astfel de cereale pentru micul dejun, muesli sau granola con\u021bin o cantitate mare de adaos de zah\u0103r. De asemenea, pot fi nes\u0103\u021bioase din cauza con\u021binutului sc\u0103zut de fibre sau proteine.<\/strong> \u00cen unele cazuri, <strong>acestea pot fi u\u0219or comparate cu dulciurile obi\u0219nuite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Care este diferen\u021ba dintre faimoasa granola, muesli sau cerealele pentru micul dejun?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cereale pentru micul dejun foarte procesate<\/strong>: sunt adesea cele mai pu\u021bin potrivite pentru o alimenta\u021bie s\u0103n\u0103toas\u0103, deoarece con\u021bin cereale foarte procesate industrial, s\u0103race \u00een proteine, vitamine \u0219i bogate \u00een zah\u0103r. Procesul de rafinare le scade exagerat de mult \u0219i cantitatea de fibre care este benefic\u0103 pentru digestia noastr\u0103. Tocmai din aceste motive, ele nu reprezint\u0103 o alegere s\u0103n\u0103toas\u0103. \u00cen plus, astfel de cereale pentru micul dejun ne-ar putea pune probleme pe viitor din cauza aportului excesiv de zah\u0103r. Acestea includ \u00een principal <strong>buc\u0103\u021bi de ciocolat\u0103, scor\u021bi\u0219oar\u0103<\/strong>, iar coloran\u021bii ad\u0103uga\u021bi nu sunt o excep\u021bie. De\u0219i unele dintre aceste tipuri de cereale pot fi \u00eembog\u0103\u021bite cu vitamine, cantitatea de zah\u0103r pe care o con\u021bin este totu\u0219i destul de mare.<\/li>\n\n\n\n<li><strong>Muesli<\/strong>: pe l\u00e2ng\u0103 con\u021binutul lor ridicat de zah\u0103r, acesta este adesea \u00eembog\u0103\u021bit cu diver\u0219i aditivi nedori\u021bi, \u00eens\u0103 ar trebui s\u0103 con\u021bin\u0103 numai cereale suplimentate cu fructe uscate, nuci \u0219i semin\u021be.<\/li>\n\n\n\n<li><strong>Granola (muesli copt):<\/strong> adesea con\u021bine adaos de zah\u0103r \u0219i cantit\u0103\u021bi mari de calorii. Cu toate acestea, unele tipuri pot fi bogate \u0219i \u00een gr\u0103simi. Datorit\u0103 arahidelor ad\u0103ugate, aceast\u0103 gr\u0103sime nu este d\u0103un\u0103toare, \u00eens\u0103 prezen\u021ba ei doar avertizeaz\u0103 c\u0103 aceast\u0103 granola trebuie consumat\u0103 cu modera\u021bie. De obicei, are aceea\u0219i baz\u0103 ca \u0219i muesli, dar diferen\u021ba este c\u0103 aceast\u0103 delicates\u0103 este \u00eentotdeauna coapt\u0103 cu pu\u021bin\u0103 gr\u0103sime (de exemplu, ulei de cocos, unt topit). Din acest motiv granola este crocant\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u2013\u20603] [18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, fie c\u0103 alege\u021bi cereale, muesli sau granola pentru micul dejun, este posibil s\u0103 nu fie at\u00e2t de s\u0103n\u0103tos pe c\u00e2t ar p\u0103rea la prima vedere. Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii are \u00een vedere \u00een\u0103sprirea limitelor pentru <strong>consumul de zaharuri ad\u0103ugate de la 10% CEP (aport total de energie) la 5%<\/strong>. Pentru un adult, aceast\u0103 valoare este \u00een medie de<strong> 30 de grame pe zi<\/strong>, pe care cu unele cereale o pute\u021bi dep\u0103\u0219i cu u\u0219urin\u021b\u0103 imediat dup\u0103 micul dejun. <strong>Consumul excesiv de zah\u0103r<\/strong> este, de asemenea, asociat cu un risc crescut de obezitate. De asemenea, contribuie la schimb\u0103ri negative ale metabolismului gr\u0103similor \u0219i carbohidra\u021bilor. De aceea, aportul zilnic de zah\u0103r ar trebui s\u0103 fie limitat. <span class=\"tadv-color\" style=\"color: #ff6600\">[19\u2013\u206021]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-1265247834-1124x749.jpg\" alt=\"De ce pot fi d\u0103un\u0103toare cerealele foarte procesate industrial?\" class=\"wp-image-301852\" style=\"width:843px;height:562px\" title=\"De ce pot fi d\u0103un\u0103toare cerealele foarte procesate industrial?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1265247834-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1265247834-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1265247834.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/strong><\/h3>\n\n\n\n<p>\u00cenainte de a cump\u0103ra cereale pentru micul dejun, este important s\u0103 verifica\u021bi \u00eentotdeauna compozi\u021bia produsului. Acorda\u021bi aten\u021bie&nbsp;<strong>cantit\u0103\u021bii de zah\u0103r, de proteine, dar \u0219i con\u021binutului total de calorii<\/strong>. Cele mai multe produse s\u0103n\u0103toase nu sunt de obicei foarte procesate industrial. Lista lor de ingrediente este de obicei c\u00e2t se poate de simpl\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u2013\u2060\u20604] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum s\u0103 alege\u021bi produsele?<\/strong><\/p>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 alege\u021bi <a href=\"https:\/\/gymbeam.ro\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cereale pentru micul dejun<\/a> care s\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>aib\u0103 c\u00e2t mai pu\u021bin zah\u0103r ad\u0103ugat, ideal deloc<\/li>\n\n\n\n<li>con\u021bin fibre<\/li>\n\n\n\n<li>fie bogate \u00een proteine<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pentru muesli \u0219i granola, ar trebui s\u0103 le alege\u021bi pe cele care:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>au o compozi\u021bie de cereale integrale (de exemplu, ov\u0103z, secar\u0103, gr\u00e2u, orz), datorit\u0103 c\u0103reia con\u021bin mai mul\u021bi antioxidan\u021bi, minerale \u0219i fibre dec\u00e2t versiunile lor rafinate<\/li>\n\n\n\n<li>au un con\u021binut sc\u0103zut de zah\u0103r, care este folosit ca liant \u00een special \u00een granola. \u00cen mod ideal, valoarea sa ar trebui s\u0103 fie c\u00e2t mai mic\u0103 posibil.<\/li>\n\n\n\n<li>au un con\u021binut sc\u0103zut de gr\u0103simi saturate &#8211; nucile \u0219i semin\u021bele ad\u0103ugate con\u021bin \u00een mare parte gr\u0103simi s\u0103n\u0103toase. Cu toate acestea, gr\u0103simile saturate din diferite uleiuri vegetale, care sunt folosite pentru a \u00eembun\u0103t\u0103\u021bi gustul, pot fi o problem\u0103.<\/li>\n\n\n\n<li>au un con\u021binut sc\u0103zut de sare<\/li>\n\n\n\n<li>sunt <a href=\"https:\/\/gymbeam.ro\/granola-proteica-cu-fructe-de-padure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bogate \u00een proteine<\/a><\/li>\n\n\n\n<li>con\u021bin fibre<\/li>\n\n\n\n<li>con\u021bin doar minimul necesar de substan\u021be ad\u0103ugate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Batoanele_fitness\"><\/span>2. Batoanele fitness <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218i batoanele fitness apar\u021bin categoriei de alimente foarte cunoscute, \u00een fiecare zi ap\u0103r\u00e2nd altele noi. Acestea sunt adesea denumite \u201es\u0103n\u0103toase\u201d, cu toate c\u0103 este posibil s\u0103 nu fie deloc a\u0219a. Oamenilor le place s\u0103 le achizi\u021bioneze ca gust\u0103ri pentru diferite excursii sau pentru zile agitate. Cu toate acestea, pot fi problematice \u00eentr-un mod similar cu cerealele pentru micul dejun.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi ghicit. Problema este <strong>cantitatea mare de zah\u0103r, gr\u0103simi, dar \u0219i cantitatea mic\u0103 de proteine \u0219i fibre<\/strong>. Deseori, \u00een aceste produse se g\u0103se\u0219te <strong>sirop de porumb cu con\u021binut ridicat de fructoz\u0103 (HFCS) prelucrat industrial<\/strong>. Acesta este o materie prim\u0103 mai ieftin\u0103 pentru produc\u0103tori dec\u00e2t zah\u0103rul clasic de rapi\u021b\u0103 sau din trestie. Consumul acestora devine o problem\u0103 atunci c\u00e2nd batonul este acoperit \u0219i cu ciocolat\u0103. Astfel, con\u021binutul de zah\u0103r \u0219i gr\u0103simi nes\u0103n\u0103toase poate cre\u0219te \u0219i mai mult \u00eentr-un mod rapid. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/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=\"98464,99889,104614,105865\" ><\/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<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/strong><\/h3>\n\n\n\n<p>Consumul rar de batoane fitness nu face nici un r\u0103u organismului, acestea put\u00e2nd fi grozave pentru restabilirea rapid\u0103 a nivelului de energie \u00een timpul performan\u021bei sportive, cum ar fi&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/bunastare-psihica-pierdere-in-greutate-si-somn-de-calitate-ce-alte-beneficii-ofera-iesirile-in-aer-liber\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">drume\u021biile<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/mersul-pe-bicicleta-poate-ajuta-la-tonifierea-picioarelor-feselor-si-la-pierderea-in-greutate-ce-alte-beneficii-mai-aduce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ciclismul<\/a>. Totu\u0219i, <strong>nu trebuie s\u0103 \u00eenlocui\u021bi mese \u00eentregi cu aceste batoane, iar persoanele care nu fac suficient\u0103 mi\u0219care ar trebui s\u0103 aib\u0103 grij\u0103 la consumul lor<\/strong>. De exemplu, \u00eencerca\u021bi un m\u0103r, o banan\u0103 sau un alt fruct ca gustare rapid\u0103, \u00een mod ideal suplimentat cu un produs lactat (skyr, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103<\/a> de vaci etc.) pentru a avea o gustare complet\u0103. <strong>Iaurtul grecesc cu fulgi de ov\u0103z<\/strong> poate fi, de asemenea, o alegere excelent\u0103. \u00cen multe cazuri, batoanele fitness pot fi \u00eenlocuite cu&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a>&nbsp;care pot oferi un con\u021binut ridicat de proteine \u0219i v\u0103 vor oferi senza\u021bia de sa\u021bietate mai mult timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Batoanele proteice sunt bune ca gustare rapid\u0103, au de obicei un con\u021binut mai sc\u0103zut de zah\u0103r, mai multe fibre \u0219i pot suprima cu u\u0219urin\u021b\u0103 dorin\u021ba de a m\u00e2nca ceva dulce. Cu toate acestea, este important s\u0103 verifica\u021bi eticheta \u0219i valorile nutri\u021bionale.<\/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=\"3_Unele_terciuri_instant_pentru_micul_dejun\"><\/span>3. Unele terciuri instant pentru micul dejun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acestea sunt o modalitate foarte cunoscut\u0103 de a \u00eencepe ziua, deoarece sunt foarte u\u0219or de preparat. De obicei, trebuie doar s\u0103 turna\u021bi ap\u0103 fierbinte peste, s\u0103 amesteca\u021bi bine \u0219i micul vostru dejun este gata. Dar chiar \u0219i \u00een acest caz trebuie s\u0103 v\u0103 dezam\u0103gesc, pentru c\u0103 acest preparat <strong>poate s\u0103 nu fie at\u00e2t de s\u0103n\u0103tos pe c\u00e2t pare.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mul\u021bi oameni obi\u0219nuiesc s\u0103 <strong>adauge zah\u0103r, miere, un sirop dulce sau alte ingrediente<\/strong> \u00een terciul lor instant, care transform\u0103 un mic dejun s\u0103n\u0103tos \u00eentr-un desert dulce. Ca s\u0103 nu mai vorbim de faptul c\u0103 multe terciuri <strong>con\u021bin deja cantit\u0103\u021bi mari de zah\u0103r<\/strong>, pur \u0219i simplu pentru a le face s\u0103 aib\u0103 un gust mai bun. \u00cen plus, \u00een compozi\u021bia lor pute\u021bi \u00eent\u00e2lni foarte des <strong>cantit\u0103\u021bi inutil de mari de sare \u0219i coloran\u021bi artificiali<\/strong>. Ceea ce le lipse\u0219te adesea acestor produse sunt proteinele \u0219i fibrele. <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<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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-1263353282-1124x750.jpg\" alt=\"Este cu adev\u0103rat s\u0103n\u0103tos terciul instant pentru micul dejun?\" class=\"wp-image-301877\" style=\"width:843px;height:563px\" title=\"Este cu adev\u0103rat s\u0103n\u0103tos terciul instant pentru micul dejun?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1263353282-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1263353282-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1263353282.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>Ca \u0219i \u00een cazurile anterioare, este indicat s\u0103 <strong>citi\u021bi compozi\u021bia terciului care v\u0103 intereseaz\u0103<\/strong>.&nbsp;\u00cencerca\u021bi s\u0103 alege\u021bi unul care&nbsp;nu con\u021bine zah\u0103r sau sare \u00een propor\u021bii mari, sau, \u00een mod ideal, deloc. Din nou, asigura\u021bi-v\u0103 c\u0103 terciul are \u0219i o cantitate geeroas\u0103 de proteine sau fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a v\u0103 prepara o mas\u0103 mai complex\u0103, pute\u021bi \u00eembog\u0103\u021bi terciul cu o propor\u021bie mic\u0103 de proteine, spre exemplu, cu ajutorul <a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>proteinelor din zer<\/strong><\/a>. Acest lucru este important \u0219i pentru dezvoltarea muscular\u0103 \u0219i pentru senza\u021bia de sa\u021bietate. \u00cen plus, v\u0103 pute\u021bi ad\u0103uga \u0219i fructele preferate pentru a v\u0103 suplimenta aportul de fibre, vitamine sau minerale, \u00eesn\u0103 pute\u021bi \u00eencerca \u0219i diverse <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-brun-vanavita.html\" class=\"ek-link\"><strong>semin\u021be de in<\/strong>,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chia<\/strong><\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/unturi-din-diferite-nuci\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>unt de arahide<\/strong><\/a>, care pot extinde compozi\u021bia terciului cu gr\u0103simi s\u0103n\u0103toase sau fibre. <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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Produse_lactate_aromate_si_anumite_produse_cu_un_continut_scazut_de_grasimi\"><\/span>4. Produse lactate aromate \u0219i anumite produse cu un con\u021binut sc\u0103zut de gr\u0103simi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceste alimente sunt deseori considerate de c\u0103tre consumatori ca fiind relativ s\u0103n\u0103toase. Este adev\u0103rat c\u0103 \u00een ultimii ani calitatea acestora a crescut semnificativ. Cu toate acestea, este posibil s\u0103 descoperi\u021bi c\u0103 unele produse lactate cu con\u021binut sc\u0103zut de gr\u0103simi \u0219i aromate con\u021bin <strong>prea mult adaos zah\u0103r \u0219i alte substan\u021be nedorite<\/strong>. De exemplu, iaurturile pot con\u021bine <strong>cantit\u0103\u021bi excesive de agen\u021bi de \u00eengro\u0219are, amidon sau chiar zah\u0103r.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea sunt necesare, deoarece f\u0103r\u0103 ele iaurturile cu con\u021binut sc\u0103zut de gr\u0103simi sunt prea sub\u021biri dup\u0103 \u00eendep\u0103rtarea gr\u0103simii. Dezavantajul produselor lactate aromate este c\u0103 acestea con\u021bin adesea aditivi care pot con\u021bine \u0219i mai mult zah\u0103r. Acesta din urm\u0103 ac\u021bioneaz\u0103 \u00een primul r\u00e2nd ca un conservant \u0219i, de asemenea, \u00eembun\u0103t\u0103\u021be\u0219te gustul final. <span class=\"tadv-color\" 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<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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-682268166-1124x749.jpg\" alt=\"Unele produse lactate aromate sau cu con\u021binut sc\u0103zut de gr\u0103simi con\u021bin prea mult zah\u0103r\" class=\"wp-image-301919\" style=\"width:843px;height:562px\" title=\"Unele produse lactate aromate sau cu con\u021binut sc\u0103zut de gr\u0103simi con\u021bin prea mult zah\u0103r\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-682268166-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-682268166-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-682268166.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>Produsele lactate cu con\u021binut sc\u0103zut de gr\u0103simi \u0219i aromate reprezint\u0103 un grup larg de alimente \u0219i pot diferi \u00eentre ele. \u00cenainte de a achizi\u021biona orice produs, este indicat s\u0103 <strong>consulta\u021bi \u00eentotdeauna compozi\u021bia \u0219i valorile nutri\u021bionale<\/strong> ale acestuia. Dac\u0103 nu v\u0103 plac iaurturile albe care con\u021bin gr\u0103simi, pute\u021bi alege o variant\u0103 mai calitativ\u0103, cu un con\u021binut sc\u0103zut de gr\u0103simi. Adesea, aceste tipuri de produse pot con\u021bine \u0219i mai multe proteine sau calciu dec\u00e2t versiunea plin\u0103 de gr\u0103simi. Totu\u0219i, \u00eencerca\u021bi s\u0103 alege\u021bi un produs lactat pur care <strong>s\u0103 nu aib\u0103 zah\u0103r deloc sau care s\u0103 con\u021bin\u0103 c\u00e2t mai pu\u021bin adaos de zah\u0103r posibil.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Iaurturile grece\u0219ti 0% sau br\u00e2nza de vaci f\u0103r\u0103 gr\u0103simi sunt perfecte<\/strong> \u00een acest sens. Pentru a le \u00eembun\u0103t\u0103\u021bi gustul, pute\u021bi \u00eencerca s\u0103 ad\u0103uga\u021bi fructe sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-pulbere-de-banane-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudr\u0103 de banane BIO<\/strong><\/a>. <strong>Sosurile f\u0103r\u0103 zah\u0103r<\/strong>,<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sosuri\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>f\u0103r\u0103 calorii<\/strong><\/a> sau <a href=\"https:\/\/gymbeam.ro\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pic\u0103turile pentru arom\u0103<\/strong><\/a> sunt, de asemenea, o alegere excelent\u0103. A\u0219adar, \u00eenainte de a alege un produs lactat cu arom\u0103, \u00eencerca\u021bi s\u0103 cump\u0103ra\u021bi varianta lui f\u0103r\u0103 arome, pe care s\u0103 o pute\u021bi apoi asezona dup\u0103 cum dori\u021bi. Astfel, ve\u021bi ob\u021bine o gustare bine echilibrat\u0103, care v\u0103 va oferi senza\u021bia de sa\u021bietate \u0219i mai mult timp.<\/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, <strong>pute\u021bi alege \u0219i lapte sau iaurt integral<\/strong>. Diferen\u021bele dintre acestea \u0219i versiunile lor cu con\u021binut sc\u0103zut de gr\u0103simi sunt \u00een multe cazuri minime. Acestea au un gust mai bun \u0219i, \u00een plus, v\u0103 ofer\u0103 o mai mare senza\u021bie de sa\u021bietate. \u00cens\u0103 nu uita\u021bi c\u0103 acestea trebuie s\u0103 fie introduse <strong>\u00eentr-o alimenta\u021bie echilibrat\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i <strong>produsele din lapte acru<\/strong> sunt excelente, deoarece <strong>sunt mai u\u0219or de digerat \u0219i au un con\u021binut mai sc\u0103zut de zah\u0103r<\/strong> (lactoz\u0103). Acesta este unul dintre motivele pentru care sunt foarte c\u0103utate \u00een r\u00e2ndul persoanelor cu intoleran\u021b\u0103 la lactoz\u0103. Cu toate acestea, principalul lor avantaj este <strong>con\u021binutul de microorganisme vii de tip probiotic.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea se g\u0103sesc \u00een mod natural \u0219i \u00een tractul nostru digestiv. \u00cen num\u0103r suficient, acestea pot avea un efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii noastre. Dac\u0103 v\u0103 plac mult br\u00e2nzeturile, este important s\u0103 fi\u021bi aten\u021bi \u00een special la con\u021binutul lor de gr\u0103sime. \u00cencerca\u021bi s\u0103 alege\u021bi un produs <strong>care s\u0103 aib\u0103 p\u00e2n\u0103 la 30% gr\u0103sime \u00een substan\u021ba uscat\u0103, sau chiar mai pu\u021bin<\/strong>. Avantajul br\u00e2nzeturilor cu con\u021binut sc\u0103zut de gr\u0103simi este nu numai un con\u021binut mai mic de gr\u0103simi, ci adesea \u0219i un con\u021binut u\u0219or mai mare de proteine. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Sucurile_de_fructe\"><\/span>5. Sucurile de fructe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sucul de fructe este considerat de mul\u021bi oameni o b\u0103utur\u0103 s\u0103n\u0103toas\u0103, perfect\u0103 de savurat, spre exemplu, \u00een timpul micului dejun. Acest lucru se bazeaz\u0103 pe faptul c\u0103 <strong>sucurile con\u021bin adesea \u0219i diver\u0219i antioxidan\u021bi sau vitamine<\/strong>. Produc\u0103torii \u0219tiu acest lucru \u0219i vor \u00eencerca s\u0103 v\u0103 atrag\u0103 aten\u021bia asupra acestui fapt printr-o grafic\u0103 reprezentativ\u0103 pe ambalajul produsului. Cu siguran\u021b\u0103 v\u0103 dori\u021bi c\u00e2teva vitamine \u00een b\u0103utur\u0103, \u00eens\u0103 nu uita\u021bi c\u0103 <strong>sucurile de fructe con\u021bin adesea o cantitate mare de zah\u0103r<\/strong>. \u00cen multe cazuri, poate fi chiar acela\u0219i con\u021binut <strong>pe care \u00eel g\u0103si\u021bi \u00een b\u0103uturile clasice \u00eendulcite precum cola.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La fel de important este faptul c\u0103 nu toate b\u0103uturile care con\u021bin fructe pe cutie pot fi considerate suc. Acestea difer\u0103 prin <strong>modul \u00een care sunt prelucrate \u0219i prin compozi\u021bia lor.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[2] [9]<\/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\">Care este diferen\u021ba dintre suc \u0219i b\u0103utura din fructe?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>b\u0103uturile din fructe sunt adesea pline de zah\u0103r \u0219i coloran\u021bi<\/li>\n\n\n\n<li><strong>nectarul de fructe<\/strong> are <strong>25-50% din componenta fructului<\/strong>. Restul con\u021binutului s\u0103u este doar ap\u0103 \u0219i zah\u0103r sau \u00eendulcitori.<\/li>\n\n\n\n<li><strong>sucul<\/strong> este o b\u0103utur\u0103 care este adesea f\u0103cut\u0103 din concentrat de fructe. Acesta se formeaz\u0103 prin evaporarea apei din sucul de fructe \u0219i apoi se dilueaz\u0103 din nou cu ap\u0103. Astfel, procentul de fructe din componen\u021ba sa poate fi diferit.<\/li>\n\n\n\n<li><strong>sucul de fructe<\/strong> con\u021bine 100% din compozi\u021bia sucului de fructe<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dintre aceste b\u0103uturi, sucul de fructe (suc 100%) este cel mai bun, \u00eens\u0103 trebuie consumat \u00een cantit\u0103\u021bi moderate deoarece acesta nu con\u021bine adaos de zah\u0103r, ci zah\u0103r natural. Cu toate acestea, multora le place s\u0103-\u0219i achizi\u021bioneze o sticl\u0103 de un litru, din care beau pur \u0219i simplu p\u00e2n\u0103 c\u00e2nd aceasta este complet goal\u0103. Nu uita\u021bi c\u0103 <strong>dup\u0103 ce a\u021bi consumat o astfel de cantitate, aportul de calorii poate cre\u0219te cu u\u0219urin\u021b\u0103 cu c\u00e2teva sute<\/strong>. Valoarea caloric\u0103 rezultat\u0103 poate fi, prin urmare, echivalentul unei<strong> mese complete.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-866921274-1124x749.jpg\" alt=\"Este sucul de portocla cu adev\u0103rat s\u0103n\u0103tos?\" class=\"wp-image-301937\" style=\"width:843px;height:562px\" title=\"Este sucul de portocla cu adev\u0103rat s\u0103n\u0103tos?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-866921274-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-866921274-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-866921274.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>\u00cen cazul b\u0103uturilor din fructe, acorda\u021bi o aten\u021bie deosebit\u0103 cantit\u0103\u021bii de zah\u0103r con\u021binut. Din punct de vedere al s\u0103n\u0103t\u0103\u021bii, <strong>sucul de fructe 100% este cea mai bun\u0103 op\u021biune<\/strong>. Compozi\u021bia sa este de fapt alc\u0103tuit\u0103 din suc de fructe 100%. Acesta ar trebui s\u0103 fie<strong> un produs doar din fructe, care s\u0103 nu con\u021bin\u0103 zah\u0103r, ap\u0103 sau alte substan\u021be<\/strong>. A\u0219a c\u0103 dac\u0103 vre\u021bi ceva dulce de b\u0103ut, sucul de fructe 100% poate fi o solu\u021bie ideal\u0103. Un pahar de suc \u00eentr-o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103 care s\u0103 se \u00eencadreze \u00een aportul vostru zilnic total este perfect. <strong>Diluarea sucului cu ap\u0103<\/strong> \u00eentr-un raport de 1:1 poate fi de folos. Acest lucru v\u0103 va permite s\u0103 consuma\u021bi mai pu\u021bine calorii cu o cantitate mai mare de b\u0103utur\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[9\u2013\u206010]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre b\u0103uturile din fructe \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce sunt caloriile lichide \u0219i cum v\u0103 \u00eempiedic\u0103 acestea s\u0103 pierde\u021bi \u00een greutate?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Smoothie-urile\"><\/span> 6. Smoothie-urile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u0103uturile cunoscute sub numele de smoothie-uri sunt un trend fitness din ce \u00een ce mai popular. Acestea sunt prezentate adesea ca fiind produse s\u0103n\u0103toase, put\u00e2nd fi preparate acas\u0103 exact dup\u0103 preferin\u021bele voastre. \u00cen timp ce <strong>sucurile men\u021bionate mai sus sunt create prin procesul de presare f\u0103r\u0103 o component\u0103 solid\u0103, smoothie-urile sunt f\u0103cute prin amestecarea fructelor sau legumelor \u00eentregi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diferen\u021ba dintre un smoothie s\u0103n\u0103tos \u0219i unul nes\u0103n\u0103tos depinde \u00een mare m\u0103sur\u0103 de calitatea \u0219i cantitatea ingredientelor sale, dar \u0219i de nevoile individuale ale fiec\u0103rei persoane \u00een parte. Un smoothie f\u0103cut acas\u0103, unde \u021bine\u021bi sub control compozi\u021bia acestuia, este diferit de unul cump\u0103rat din magazin. \u00cen acest caz, av\u00e2nd \u00een vedere cantitatea ingredientelor selectate, <strong>un smoothie \u201es\u0103n\u0103tos\u201d aparent inocent poate deveni cu u\u0219urin\u021b\u0103 o bomb\u0103 caloric\u0103<\/strong>. Acesta, ca \u0219i sucul de fructe, poate contribui apoi la <strong>o cre\u0219tere nedorit\u0103 a aportului total cu c\u00e2teva zeci de grame de zah\u0103r, respectiv sute de calorii<\/strong>. \u00cen plus, smoothie-urilor le lipse\u0219te adesea o cantitate suficient\u0103 de proteine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-484303428-1124x750.jpg\" alt=\"Sunt smoothie-urile potrivite \u00een dietele de sl\u0103bire?\" class=\"wp-image-301951\" style=\"width:843px;height:563px\" title=\"Sunt smoothie-urile potrivite \u00een dietele de sl\u0103bire?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-484303428-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-484303428-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-484303428.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Un smoothie poate fi echivalentul unui pr\u00e2nz suplimentar<\/strong>. Totu\u0219i, comparativ cu m\u00e2ncarea, smoothie-ul <strong>ofer\u0103 o senza\u021bie foarte slab\u0103 de sa\u021bietate, lucru asociat cu o apari\u021bie mai rapid\u0103 a senza\u021biei de foame<\/strong>. Pe de alt\u0103 parte, con\u021binutul mai mare de zah\u0103r \u0219i fibrele par\u021bial degradate pot reprezenta o problem\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[11 &#8211; 12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>Smoothie-urile nu sunt \u00eentotdeauna o alegere ideal\u0103. Cu toate acestea, consumul ocazional <strong>poate fi \u00eencadrat \u00een aportul caloric zilnic<\/strong>. De exemplu, \u00een anumite zile dificile, c\u00e2nd nu ave\u021bi suficient timp pentru a m\u00e2nca, <strong>un smoothie poate \u00eenlocui cu u\u0219urin\u021b\u0103 o gustar<\/strong>e, \u00eens\u0103 <strong>cantitatea sa total\u0103 \u0219i valorile nutri\u021bionale ar trebui s\u0103 fie \u00een concordan\u021b\u0103 cu obiectivele voastre \u0219i cu aportul caloric corespunz\u0103tor<\/strong>. Ve\u021bi putea controla mai u\u0219or compozi\u021bia smoothie-ului prepar\u00e2ndu-l voi \u00een\u0219iv\u0103. Nici m\u0103car nu trebuie s\u0103 pune\u021bi at\u00e2tea fructe \u00een el. <strong>De exemplu, amesteca\u021bi o bucat\u0103 de banan\u0103 cu un m\u0103r sau o par\u0103 mai mic\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\" class=\"tadv-color\"><span style=\"color: #000000\">Re\u021bine\u021bi c\u0103 ingredientele populare, cum ar fi sucurile, b\u0103uturile \u00eendulcite cu migdale sau lapte cu arom\u0103, <strong>sunt bogate \u00een zah\u0103r \u0219i pot dubla cu u\u0219urin\u021b\u0103 num\u0103rul de calorii<\/strong>. Dac\u0103 dori\u021bi o op\u021biune mai slab\u0103 caloric, \u00eencerca\u021bi s\u0103 <strong>ad\u0103uga\u021bi ap\u0103, lapte simplu, ghea\u021b\u0103 sau arome f\u0103r\u0103 calorii<\/strong>. <strong>Iaurtul grecesc 0%, o por\u021bie de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, br\u00e2nza de vaci cu un con\u021binut sc\u0103zut de gr\u0103simi sau pulberile proteice<\/strong> pot fi, de asemenea, o alegere bun\u0103 pentru a men\u021bine o consisten\u021b\u0103 mai mare. Datorit\u0103 lor, smoothie-ul vostru va fi \u00eembog\u0103\u021bit \u0219i cu <a href=\"https:\/\/gymbeam.ro\/proteine\" class=\"ek-link\">proteine<\/a>. De asemenea, pute\u021bi g\u0103si inspira\u021bie despre cum s\u0103 preg\u0103ti\u021bi un smoothie \u00een articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-retete-pentru-cele-mai-populare-bauturi-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 re\u021bete pentru cele mai populare smoothie-uri<\/strong><\/a>.<\/span>&nbsp;[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Salatele_de_legume\"><\/span>7. Salatele de legume<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Salata de legume este probabil <strong>primul lucru la care mul\u021bi se g\u00e2ndesc c\u00e2nd spun \u201ealimenta\u021bie s\u0103n\u0103toas\u0103\u201d<\/strong>. Acest lucru nu este de mirare, deoarece legumele sunt de fapt <strong>foarte s\u0103n\u0103toase \u0219i, de asemenea, con\u021bin o cantitate relativ mic\u0103 de calorii<\/strong>. Cu toate acestea, problema salatelor o reprezint\u0103 gustul lor, care, pentru a putea fi \u00eembun\u0103t\u0103\u021bit, mul\u021bi dintre voi apeleaz\u0103 la <strong>diverse dressing-uri<\/strong>, care pot transforma \u00een cel mai scurt timp o salat\u0103 \u00eentr-o specialitate gourmet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iar dressing-urile schimb\u0103 totul. Compozi\u021bia lor este adesea <strong>\u00eenc\u0103rcat\u0103 cu zah\u0103r, uleiuri vegetale, gr\u0103simi saturate, sare \u0219i alte ingrediente<\/strong>. Datorit\u0103 lor, salata de legume aparent nevinovat\u0103 se g\u0103se\u0219te brusc pe lista m\u00e2nc\u0103rurilor nes\u0103n\u0103toase \u0219i devine un fel de m\u00e2ncare complet diferit. \u00cen plus, compozi\u021bia sa caloric\u0103 <strong>poate concura cu u\u0219urin\u021b\u0103 cu cea a burgerilor<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-1284073289-1124x749.jpg\" alt=\"De ce pot fi salatele de legume o bomb\u0103 caloric\u0103\" class=\"wp-image-301971\" style=\"width:843px;height:562px\" title=\"De ce pot fi salatele de legume o bomb\u0103 caloric\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1284073289-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1284073289-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1284073289.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>Consumul de legume are nenum\u0103rate beneficii pentru s\u0103n\u0103tatea noastr\u0103, \u00eens\u0103 combina\u021bia sa cu dressing-ul caloric <strong>submineaz\u0103 foarte mult toate aceste beneficii<\/strong>. Solu\u021bia poate fi mai simpl\u0103 dec\u00e2t crede\u021bi, deoarece nu este nevoie s\u0103 consuma\u021bi salat\u0103 de legume f\u0103r\u0103 gust. \u00cencerca\u021bi s\u0103 v\u0103 <strong>prepara\u021bi singuri dressing-ul<\/strong>, astfel \u00eenc\u00e2t compozi\u021bia acestuia s\u0103 fie mult mai s\u0103n\u0103toas\u0103. De exemplu, pute\u021bi folosi o linguri\u021b\u0103 de ulei, verde\u021burile preferate, un praf de sare \u0219i o\u021bet balsamic. Dressing-ul preparat dintr-un iaurt cu mu\u0219tar \u0219i verde\u021buri poate fi o idee excelent\u0103. Pute\u021bi g\u0103si mai mult\u0103 inspira\u021bie \u00een articolul nostru intitulat&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/retete-fitness-pentru-11-salate-delicioase-si-sanatoase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Re\u021bete fitness pentru 11 salate s\u0103n\u0103toase \u0219i delicioase.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A doua solu\u021bie este s\u0103 <strong>alege\u021bi <a href=\"https:\/\/gymbeam.ro\/sosuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sosuri<\/a> f\u0103r\u0103 calorii<\/strong>. Avantajul lor este c\u0103 <strong>nu adaug\u0103 calorii<\/strong> <strong>suplimentare<\/strong> \u00een salata voastr\u0103 de legume. \u00cen plus, <strong>nu con\u021bin zah\u0103r, gr\u0103simi, gluten sau lactoz\u0103<\/strong>, ci reprezint\u0103 o modalitate eficient\u0103 pentru a v\u0103 ajuta s\u0103 evita\u021bi caloriile din dressing-urile obi\u0219nuite.<\/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=\"8_Chipsurile_vegetale\"><\/span>8. Chipsurile vegetale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil c\u0103 fiecare dintre noi cunoa\u0219te foarte bine acea insul\u0103 atrag\u0103toare din supermarket, plin\u0103 cu chipsuri. La prima vedere \u00eens\u0103, nimeni nu s-ar fi g\u00e2ndit c\u0103 o s\u0103 g\u0103seasc\u0103 acolo o m\u00e2ncare s\u0103n\u0103toas\u0103. Doar c\u0103 dintr-o dat\u0103 <strong>descoperi\u021bi chipsurile vegetale care v\u0103 atrag cu sloganuri care con\u021bin cuvinte precum premium, con\u021binut sc\u0103zut de gr\u0103simi sau s\u0103n\u0103tos<\/strong>. Totul sun\u0103 perfect p\u00e2n\u0103 \u00een momentul \u00een care \u00eencepe\u021bi s\u0103 c\u00e2nt\u0103ri\u021bi faptele &#8211; <strong>este posibil ca chipsurile de legume s\u0103 nu fie mai s\u0103n\u0103toase dec\u00e2t chipsurile clasice din cartofi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0219adar, de ce le cump\u0103r\u0103 oamenii? Poate din cauza modului \u00een care <strong>sunt descrise \u00een general chipsurile<\/strong>. Ele ne sunt adesea prezentate ca fiind nes\u0103n\u0103toase \u0219i pline de gr\u0103simi. Apoi, c\u00e2nd vede\u021bi o versiune vegetal\u0103 \u00een magazin, face\u021bi imediat leg\u0103tura cu m\u00e2ncarea s\u0103n\u0103toas\u0103, \u00eens\u0103 realitatea nu este deloc a\u0219a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-647211892-1124x749.jpg\" alt=\"Sunt s\u0103n\u0103toase chipsurile vegetale?\" class=\"wp-image-301988\" style=\"width:843px;height:562px\" title=\"Sunt s\u0103n\u0103toase chipsurile vegetale?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-647211892-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-647211892-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-647211892.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Chipsurile clasice din cartofi&nbsp;<strong>con\u021bin de obicei cartofi, sare \u0219i un fel de ulei vegetal &#8211; \u00een cele mai multe cazuri de floarea soarelui, rapi\u021b\u0103 sau porumb.<\/strong> Apoi, exist\u0103 \u0219i versiuni aromate ale acestor chipsuri, care sunt \u00eembog\u0103\u021bite cu alte ingrediente, cum ar fi <strong>coloran\u021bi alimentari, zah\u0103r \u0219i arome<\/strong>. Valorile nutri\u021bionale pentru chipsurile vegetale sunt aproape identice \u0219i uneori chiar mai mari. Diferen\u021ba caloric\u0103 este dat\u0103 de obicei de diferen\u021ba de calorii dintre cartofi \u0219i un anumit tip de legum\u0103, dar \u0219i de modul de preparare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca s\u0103 nu mai vorbim c\u0103 \u00eenainte de a deveni chipsuri crocante, legumele proaspete \u00ee\u0219i pierd aproape tot con\u021binutul de ap\u0103, primind \u00een acela\u0219i timp o cantitate generoas\u0103 de ulei. Prin urmare, este <strong>un aliment bogat \u00een calorii, care nu este deloc mai s\u0103n\u0103tos dec\u00e2t chipsurile clasice din cartofi.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>Este posibil ca chipsurile vegetale s\u0103 nu fie o gustare proast\u0103, \u00eens\u0103 cu siguran\u021b\u0103 nu sunt at\u00e2t de s\u0103n\u0103toase pe c\u00e2t le sugereaz\u0103 numele. Dac\u0103 v\u0103 dori\u021bi neap\u0103rat ni\u0219te chipsuri, <strong>nu ezita\u021bi s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu o por\u021bie mai mic\u0103 din cele clasice de cartofi sau chiar din cele vegetale, \u00een func\u021bie de aportul caloric.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, pute\u021bi \u00eencerca s\u0103 v\u0103 <strong>prepara\u021bi chipsuri acas\u0103<\/strong>. Astfel, ve\u021bi avea control asupra cantit\u0103\u021bii de calorii pe care acestea le con\u021bin. \u00cen loc s\u0103 le pr\u0103ji\u021bi \u00een ulei, pute\u021bi \u00eencerca s\u0103 le&nbsp;<strong>op\u0103ri\u021bi \u0219i apoi s\u0103 le usca\u021bi \u00eentr-un cuptor cu aer cald<\/strong>. De asemenea, este indicat s\u0103 folosi\u021bi <a href=\"https:\/\/gymbeam.ro\/ulei-de-masline-sub-forma-de-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>un spray de g\u0103tit<\/strong><\/a>. Indiferent dac\u0103 v\u0103 achizi\u021biona\u021bi chipsurile dintr-un magazin sau le preg\u0103ti\u021bi chiar voi, important este s\u0103 monitoriza\u021bi con\u021binutul de gr\u0103simi, deoarece acestea sunt un aliment care ar trebui perceput doar ca o diversificare a alimentatiei voastre. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Siropul_de_agave\"><\/span> 9. Siropul de agave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 oameni care \u00eencearc\u0103 s\u0103 evite zah\u0103rul clasic \u00een toate modurile posibile. Prin urmare, caut\u0103 diverse <strong>alternative pe care le folosesc ca \u00eendulcitor<\/strong>. O solu\u021bie foarte popular\u0103 \u00een acest caz este celebrul sirop de agave, pe care \u00eel pute\u021bi g\u0103si \u00een compozi\u021bia diferitelor alimente s\u0103n\u0103toase, unde&nbsp;<strong>ac\u021bioneaz\u0103 ca \u00eenlocuitor al zah\u0103rului.<\/strong> De asemenea, este extrem de cunoscut pentru c\u0103 tinde s\u0103 aib\u0103 <strong>un indice glicemic mai mic<\/strong> dec\u00e2t zah\u0103rul rafinat \u0219i nu contribuie la o cre\u0219tere brusc\u0103 a nivelului de zah\u0103r \u00een s\u00e2nge. Dac\u0103, totu\u0219i, acest produs se g\u0103se\u0219te pe raftul vostru iar voi \u00eel considera\u021bi inofensiv, este posibil s\u0103 v\u0103 dezam\u0103gim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Agavele, \u00een forma lor natural\u0103 de plante, se g\u0103sesc \u00een principal \u00een sudul Statelor Unite \u0219i \u00een America Latin\u0103. Acestea au fost adesea folosite \u00een medicina tradi\u021bional\u0103 pentru poten\u021bialele lor efecte asupra vindec\u0103rii. \u00cen plus, zaharurile pe care le con\u021bin sunt fermentate pentru a se produce tequila. Ca \u0219i \u00een cazul altor plante, <strong>agavele sunt asociate cu diverse efecte benefice<\/strong>. Problema, \u00eens\u0103, este c\u0103 agavele, \u00een drumul lor spre sirop, <strong>trec printr-o opera\u021biune de procesare<\/strong> care tinde s\u0103 <strong>reduc\u0103 rapid sau s\u0103 le distrug\u0103 complet propor\u021bia de vitamine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Siropul de agave este deseori <strong>plin cu zah\u0103r<\/strong>. Con\u021binutul s\u0103u este de aproximativ&nbsp;<strong>74 g \/ 100 g<\/strong>. \u00cen plus, peste 80% din acest con\u021binut reprezint\u0103 fructoz\u0103. Consumul s\u0103u a fost pus recent \u00een discu\u021bie din cauza faptului c\u0103 excesul de fructoz\u0103 este asociat cu mai multe boli, printre care \u0219i probleme renale. Totu\u0219i, \u00een acest caz este vorba de un aport excesiv de fructoz\u0103. B\u0103uturile \u00eendulcite, obiceiurile alimentare proaste \u0219i un stil de via\u021b\u0103 sedentar sunt \u0219i ele de vin\u0103. \u00cens\u0103, dac\u0103 sunte\u021bi persoane active, consumul regulat de fructoz\u0103 nu ar trebui s\u0103 fie o problem\u0103 pentru voi. <span class=\"tadv-color\" style=\"color: #ff6600\">[16] [23\u2013\u206025]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/pexels-jer-chung-2156698-1124x843.jpg\" alt=\"Siropul de agave\" class=\"wp-image-302005\" style=\"width:843px;height:632px\" title=\"Siropul de agave\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/pexels-jer-chung-2156698-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/pexels-jer-chung-2156698-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/pexels-jer-chung-2156698-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/pexels-jer-chung-2156698-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>Valoarea caloric\u0103 pe care o primi\u021bi de la siropul de agave este <strong>determinat\u0103 \u00een principal de cantitatea consumat\u0103.<\/strong> C\u00e2teva pic\u0103turi cu siguran\u021b\u0103 sunt inofensive, dar, ca \u0219i \u00een cazul tuturor \u00eendulcitorilor, <strong>nu trebuie s\u0103 exagera\u021bi<\/strong>. Dac\u0103 v\u0103 dori\u021bi un \u00eendulcitor cu un con\u021binut sc\u0103zut de calorii, pute\u021bi alege \u00eentre <strong>diver\u0219i indulcitori naturali precum <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/eritritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritolul<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xilitolul<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/stevia-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stevia<\/a><\/strong>. Ace\u0219tia sunt potrivi\u021bi at\u00e2t pentru alimente, c\u00e2t \u0219i pentru b\u0103uturi \u0219i, \u00een plus, <strong>au o valoare caloric\u0103 mult mai mic\u0103<\/strong> dec\u00e2t siropul de agave. De asemenea, pute\u021bi \u00eencerca \u0219i <strong>diferite arome sau <a href=\"https:\/\/gymbeam.ro\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pic\u0103turi<\/a> cu arom\u0103 f\u0103r\u0103 calorii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Fructele_uscate\"><\/span>10. Fructele uscate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fructele uscate sunt una dintre gust\u0103rile preferate ale multora dintre voi. Desigur, acestea sunt <strong>o op\u021biune s\u0103n\u0103toas\u0103 \u0219i cu siguran\u021b\u0103 mai bun\u0103 dec\u00e2t dulciurile obi\u0219nuite<\/strong>, deoarece con\u021bin <strong>multe fibre<\/strong>, <strong>dar \u0219i antioxidan\u021bi<\/strong>. Ur\u0103sc s\u0103 fac acest lucru, dar chiar \u0219i \u00een acest caz trebuie s\u0103 v\u0103 stric imaginea idilic\u0103 despre aceste produse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problema num\u0103rul unu este c\u0103 aceste fructe \u00ee\u0219i <strong>reduc volumul printr-un proces de uscare<\/strong> prin eliminarea apei care reprezint\u0103 cea mai mare parte a greut\u0103\u021bii lor. Prin urmare, <strong>este foarte&nbsp;u\u0219or s\u0103 consuma\u021bi mai mult<\/strong>, ceea ce duce la un aport mai mare de calorii. Astfel, dup\u0103 \u00eendep\u0103rtarea apei men\u021bionate, aceste fructe uscate au un con\u021binut mult mai mare de zaharuri simple la 100 g dec\u00e2t 100 g de fructe proaspete. A\u0219adar, atunci c\u00e2nd m\u00e2nca\u021bi o pung\u0103 \u00eentreag\u0103 dintr-un astfel de produs \u00een timpul zilei, ve\u021bi ad\u0103uga <strong>c\u00e2teva zeci p\u00e2n\u0103 la sute de calorii \u00een plus<\/strong> \u00een alimenta\u021bia voastr\u0103. <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<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.sk\/blog\/wp-content\/uploads\/2021\/10\/iStock-1225189568-1124x749.jpg\" alt=\"Fructe confiate\" class=\"wp-image-302019\" style=\"width:843px;height:562px\" title=\"Fructe confiate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1225189568-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1225189568-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1225189568.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce trebuie s\u0103 face\u021bi \u00een aceast\u0103 privin\u021b\u0103?<\/strong><\/h3>\n\n\n\n<p>Solu\u021bia este simpl\u0103 \u00een acest caz. Desigur, nu trebuie s\u0103 evita\u021bi deloc consumul de fructe uscate. <strong>Tot ce trebuie s\u0103 face\u021bi este s\u0103 controla\u021bi aportul acestora<\/strong>, \u021bin\u00e2nd cont de cantitatea total\u0103 de calorii pe care o consuma\u021bi \u00een fiecare zi. \u00cen plus,&nbsp;<strong>\u00eencerca\u021bi s\u0103 alege\u021bi un produs care s\u0103 nu con\u021bin\u0103 adaos de zah\u0103r<\/strong>. Consumul de fructe uscate poate fi excelent, spre exemplu, ca surs\u0103 de energie \u00een diferite c\u0103l\u0103torii. Exist\u0103 \u00eens\u0103 cazuri c\u00e2nd este mai bine s\u0103 consuma\u021bi fructe proaspete, care, datorit\u0103 con\u021binutului mai mare de ap\u0103, ofer\u0103 o senza\u021bie mai mare de sa\u021bietate.<\/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=\"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>Fiecare moned\u0103 are dou\u0103 fe\u021be, iar alimentele nu fac excep\u021bie de la acest aspect, mai ales cele care doar arat\u0103 s\u0103n\u0103toase. \u00cen cazul multor produse de acest gen, problema este doar adaosul de zah\u0103r \u0219i cantitatea mare de calorii. Astfel, trebuie s\u0103 c\u0103uta\u021bi alternativele pe care le-am men\u021bionat. Cu toate acestea, oamenii au tendin\u021ba de a exagera \u0219i rar \u00ee\u0219i dau seama c\u00e2t de mult \u00ee\u0219i cresc singuri aportul caloric. Solu\u021bia este consumul moderat, \u00eenso\u021bit de o alimenta\u021bie echilibrat\u0103 \u0219i cuprinz\u0103toare, dar \u0219i <strong>capacitatea de a \u00eenv\u0103\u021ba s\u0103 alege\u021bi variante alimentare mai s\u0103n\u0103toase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi cum v\u0103 alege\u021bi m\u00e2ncarea? Dac\u0103 v-a pl\u0103cut articolul, distribui\u021bi-l \u0219i prietenilor vo\u0219tri, astfel \u00eenc\u00e2t \u0219i ace\u0219tia s\u0103 poat\u0103 afla sfaturi eficiente despre cum s\u0103 recunoasc\u0103 alimentele cu adev\u0103rat s\u0103n\u0103toase.<\/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-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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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\/granola\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGranola\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>Pute\u021bi distinge alimentele cu adev\u0103rat s\u0103n\u0103toase? Dac\u0103 nu, afla\u021bi cum s\u0103 face\u021bi alegeri alimentare mai s\u0103n\u0103toase cu ajutorul selec\u021biei noastre de 10 alimente care doar par s\u0103n\u0103toase.<\/p>\n","protected":false},"author":120,"featured_media":302075,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7298,7358,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311874","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-sanatate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 alimente care doar par s\u0103n\u0103toase - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pute\u021bi distinge alimentele s\u0103n\u0103toase? 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