{"id":316701,"date":"2017-04-17T08:47:00","date_gmt":"2017-04-17T06:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316701"},"modified":"2023-09-08T09:06:13","modified_gmt":"2023-09-08T07:06:13","slug":"50-de-grame-de-carbohidrati-proteine-grasimi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/50-de-grame-de-carbohidrati-proteine-grasimi\/","title":{"rendered":"Cum arat\u0103 50 g de carbohidra\u021bi, 30 g de proteine \u0219i 20 g de gr\u0103sime?"},"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\/50-de-grame-de-carbohidrati-proteine-grasimi\/#Cum_arata_20_g_de_grasime\" title=\"Cum arat\u0103 20 g de gr\u0103sime?\">Cum arat\u0103 20 g de gr\u0103sime?<\/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\/50-de-grame-de-carbohidrati-proteine-grasimi\/#Cum_arata_30_g_de_proteine\" title=\"Cum arat\u0103 30 g de proteine?\">Cum arat\u0103 30 g de proteine?<\/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\/50-de-grame-de-carbohidrati-proteine-grasimi\/#Cum_arata_50_g_de_carbohidrati\" title=\"Cum arat\u0103 50 g de carbohidra\u021bi?\">Cum arat\u0103 50 g de carbohidra\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_arata_20_g_de_grasime\"><\/span>Cum arat\u0103 20 g de gr\u0103sime?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"RO\">Ah, gr\u0103simea! Macronutrient, care pretutindeni demonizeaz\u0103 totul de jur \u00eemprejur. Acest lucru nu este chiar de adev\u0103rat. Contrar credin\u021bei populare, <strong>gr\u0103simea nu este du\u0219manul t\u0103u!<\/strong>&nbsp;<\/span>Am scris deja despre acest lucru \u00een articolul precedent: Gr\u0103simile, care v\u0103 sunt d\u0103un\u0103toare \u0219i care v\u0103 sunt benefice? Haide\u021bi \u00eempreun\u0103 s\u0103 corect\u0103m legenda sa \u0219i s\u0103 \u00eenv\u0103\u021b\u0103m cum s\u0103 ad\u0103ug\u0103m cu u\u0219urin\u021b\u0103 o por\u021bie de gr\u0103simi s\u0103n\u0103toase la alimenta\u021bia noastr\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dietele tradi\u021bionale pentru culturi\u0219ti evit\u0103 gr\u0103simile, deoarece <strong>ele au multe calorii<\/strong>. Cu <strong>un gram de gr\u0103sime pute\u021bi ob\u021bine 9 calorii,<\/strong> ceea ce este de dou\u0103 ori mai mult cantitatea de calorii pe care o pute\u021bi ob\u021bine din carbohidra\u021bi sau din proteine.&nbsp; Din aceast\u0103 cauz\u0103, pentru culturi\u0219tii care au nevoie s\u0103-\u0219i urm\u0103reasc\u0103 aceste caloriile, gr\u0103simea nu este \u00eentotdeauna adecvat\u0103. Al\u021bii, care <strong>nu trebuie s\u0103 urm\u0103reasc\u0103 aportul de calorii<\/strong> cu o asemenea precizie, la r\u00e2ndul lor, se bazeaz\u0103 pe \u00eenvechita piramid\u0103 a alimentelor consumate, care \u00eentotdeauna ne \u00eenv\u0103\u021ba c\u0103 ar trebui s\u0103 ne facem griji de gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dietele cu un con\u021binut redus \u00een gr\u0103simi elimin\u0103 din alimenta\u021bie carnea \u0219i br\u00e2nza. Industria alimentar\u0103 produce <strong>alimente cu un con\u021binut sc\u0103zut de gr\u0103simi sau chiar f\u0103r\u0103.<\/strong> De\u0219i alimentele cu un con\u021binut sc\u0103zut \u00een gr\u0103simi \u00ee\u0219i pierd \u00eencet puterea, cuv\u00e2ntul \u201egr\u0103sime\u201c aminte\u0219te \u00eenc\u0103 multe probleme.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-fat.jpg\" alt=\"cum arat\u0103 20 g de gr\u0103simi\" width=\"843\" title=\"cum arat\u0103 20 g de gr\u0103simi\"\/><\/figure><\/div>\n\n\n\n<p>De fapt, <strong>corpul vostru are nevoie de gr\u0103sime<\/strong> pentru a putea func\u021biona corect. De exemplu, celulele inimii merg cu acizii gra\u0219i. Gr\u0103simea este de asemenea esen\u021bial\u0103 pentru absorb\u021bia de vitamine \u0219i minerale, precum \u0219i pentru energia celular\u0103.<\/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, nu toate gr\u0103simile au aceea\u0219i valoare nutritiv\u0103 pentru organism. Gr\u0103simile trans care se g\u0103sesc \u00een gr\u0103simile hidrogenate comestibile sau uleiuri hidrogenate par\u021bial<strong> nu<\/strong> <strong>au nici un beneficiu pentru s\u0103n\u0103tate.&nbsp;<\/strong>\u00cen ciuda imaginii sale neplacute, <strong>gr\u0103simile saturate sunt benefice<\/strong> atunci c\u00e2nd le consuma\u021bi \u00een cantit\u0103\u021bi mici, de obicei, mai pu\u021bin de <strong>10% din consumul de gr\u0103simi \u00eentr-o zi<\/strong>. Gr\u0103simile nesaturate le g\u0103sim \u00een uleiul de m\u0103sline, produse alimentare de origine vegetal\u0103 cu <strong>omega-3.<\/strong> <strong>Acizii gra\u0219i<\/strong> au efecte pozitive asupra s\u0103n\u0103t\u0103\u021bii organismului inclusiv asupra <strong>regl\u0103rii nivelului de colesterol, \u00een reducerea durerii articulare \u0219i protec\u021biei \u00eempotriva bolilor de inim\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Consumul de gr\u0103simi <strong>face parte dintr-un regim alimentar echilibrat \u0219i s\u0103n\u0103tos.<\/strong> C\u00e2t este necesar de consumul de gr\u0103simi \u00een alimenta\u021bie depinde de corpul \u0219i obiectivele fiec\u0103ruia. Iat\u0103 c\u00e2teva informa\u021bii pentru a v\u0103 ajuta <strong>s\u0103 m\u0103sura\u021bi cu u\u0219urin\u021b\u0103 20 de grame de gr\u0103sime f\u0103r\u0103 a le c\u00e2nt\u0103ri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nucile de caju<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale \u00een \u00bc de can\u0103:<\/p>\n\n\n\n<p>\u2022 314&nbsp;calorii<\/p>\n\n\n\n<p>\u2022 17.1 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 25 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 10.3 g&nbsp;proteine<\/p>\n\n\n\n<p>Dac\u0103 v-a\u021bi s\u0103turat de migdale, <a title=\"nuci de caju\" href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" rel=\"noopener noreferrer\">nucile de caju<\/a> <strong>sunt o alternativ\u0103 excelent\u0103<\/strong>! Acestea con\u021bin un num\u0103r destul de ridicat de calorii, astfel \u00eenc\u00e2t nu trebuie evitate.<\/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\">Avocado<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 3\/4 dintr-un avocado:<\/p>\n\n\n\n<p>\u2022 241&nbsp;calorii<\/p>\n\n\n\n<p>\u2022 12.9 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 22.1 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 3 g&nbsp;proteine<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-avocado.jpg\" alt=\"avocado - cum arat\u0103 20 g de gr\u0103simi\" width=\"843\" title=\"avocado - cum arat\u0103 20 g de gr\u0103simi\"\/><\/figure><\/div>\n\n\n\n<p>Avocado este regele gr\u0103simii s\u0103n\u0103toase! Este <strong>delicios, plin de nutrien\u021bi buni<\/strong> \u0219i potrivit pentru aproape orice! Pute\u021bi s\u0103 \u00eel consuma\u021bi crud cu o lingur\u0103, t\u0103iat \u00een buc\u0103\u021bi la micul dejun sau s\u0103 face\u021bi o past\u0103 perfect\u0103 din acesta. \u00cencepe\u021bi ziua cu un avocado \u0219i ve\u021bi vedea cum <strong>corpul vostru folose\u0219te energia necesar\u0103 pentru tot restul zilei.<\/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\">Unt de arahide<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale \u00een dou\u0103 linguri\u021be de unt:<\/p>\n\n\n\n<p>\u2022 180,6&nbsp;calorii<\/p>\n\n\n\n<p>\u2022 3,66 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 14,58 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 8,7 g&nbsp;proteine<\/p>\n\n\n\n<p>Noi,&nbsp;<a title=\"unt de arahide\" href=\"http:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">untul de arahide<\/a> pur \u0219i simplu \u00eel ador\u0103m! Acesta ofer\u0103 o cantitate mare de op\u021biuni pentru a-l consuma, fie doar cu o linguri\u021b\u0103, sau ad\u0103ugat la tot felul de re\u021bete, dulci sau s\u0103rate. \u00cencerca\u021bi s\u0103 alege\u021bi untul de arahide <strong>cu 100% gr\u0103simi de arahide<\/strong> care <strong>nu con\u021bin aditivi, cum ar fi zah\u0103rul, sarea sau uleiul de palmier.<\/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\">Migdale<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale \u00een \u00bd de can\u0103:<\/p>\n\n\n\n<p>\u2022 275&nbsp;calorii<\/p>\n\n\n\n<p>\u2022 9.4 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 24.1 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 10.1 g&nbsp;proteine<\/p>\n\n\n\n<p>Migdalele sunt gustarea perfect\u0103 pe care o pute\u021bi lua cu voi oriunde. Ele sunt pline de gr\u0103simi s\u0103n\u0103toase \u0219i <strong>ofer\u0103 o doz\u0103 bogat\u0103 de proteine<\/strong>. Acestea sunt minunate, deoarece este u\u0219or de a contoriza cantitatea consumat\u0103 \u0219i rezist\u0103 un timp \u00eendelungat p\u00e2n\u0103 a fi consumate.<\/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\">Ulei virgin de m\u0103sline<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale \u00een 1-1\/2 linguri\u021be<\/p>\n\n\n\n<p>\u2022 180&nbsp;calorii<\/p>\n\n\n\n<p>\u2022 0 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 21 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 0 g&nbsp;proteine<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fat-detail-graphics-oil.jpg\" alt=\"ulei de masline - cum arata 20 g de grasimi\" width=\"843\" title=\"ulei de masline - cum arata 20 g de grasimi\"\/><\/figure><\/div>\n\n\n\n<p>Uleiul de m\u0103sline este cel mai simplu mod de <strong>a ob\u021bine gr\u0103simi \u00een alimenta\u021bie<\/strong>. Pute\u021bi g\u0103ti aproape orice fel de m\u00e2ncare cu el, ad\u0103ug\u00e2nd la salate sau chiar pun\u00e2nd o cantitate redus\u0103 la b\u0103utura voastr\u0103 cu proteine sau \u00een smoothie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_arata_30_g_de_proteine\"><\/span>Cum arat\u0103 30 g de proteine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dori\u021bi s\u0103 cre\u0219te\u021bi <strong>\u00een mas\u0103 muscular\u0103<\/strong> \u0219i s\u0103 sc\u0103pa\u021bi de excesul de gr\u0103simi? Pentru aceasta ave\u021bi nevoie de proteine! Noi v\u0103 ar\u0103t\u0103m de c\u00e2t\u0103 cantitate ave\u021bi nevoie \u0219i de modul \u00een care pute\u021bi determina cantitatea lor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteina este o molecul\u0103 format\u0103 <strong>din aminoacizi<\/strong>. Aceasta este componenta esen\u021bial\u0103 a fiec\u0103rei celule din organism. P\u0103rul \u0219i unghiile voastre sunt formate din proteine. Proteinele sunt de asemenea esen\u021biale <strong>pentru formarea \u0219i regenerarea<\/strong> masei musculare, oaselor, organelor, s\u00e2ngelui \u0219i chiar a pielii. Pentru cei care sunt interesa\u021bi de fitness, <strong>proteinele au o importan\u021b\u0103 deosebit\u0103<\/strong>, deoarece acestea sunt cele mai importante componente ale procesului de construire a masei musculare.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-protein.jpg\" alt=\"cum arata 30 de grame de proteine?\" width=\"843\" title=\"cum arata 30 de grame de proteine?\"\/><\/figure><\/div>\n\n\n\n<p>Potrivit cercet\u0103riilor este cel mai bun mod de a ob\u021bine suficiente de proteine cu ajutorul alimenta\u021biei, prin <strong>consumul de&nbsp;20-30 de grame de proteine<\/strong> la fiecare mas\u0103. <sup><a title=\"Studiul proteinelor\" href=\"http:\/\/www.olympiatoppen.no\/fagomraader\/idrettsernaering\/Fagstoff\/artikler\/media39080.media\" target=\"_blank\" rel=\"noopener noreferrer\">1<\/a>&nbsp;<\/sup><em>Credem c\u0103 e un sfat destul de bun.<\/em> Dar cum c\u00e2nt\u0103ri\u021bi 30 de grame de proteine? Nu to\u021bi putem analiza toate alimentele \u0219i etichetele nutritive ale fiec\u0103rui produs ale fiec\u0103rei mese pentru tot restul vie\u021bii noastre. Deci, astfel arat\u0103 <strong>30 de grame de proteine din sursele de zi cu zi:<\/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\">Sl\u0103nina<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 7 felii groase:<\/p>\n\n\n\n<p>\u2022 428 kcal<\/p>\n\n\n\n<p>\u2022 1.1 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 33 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 29.3 g&nbsp;proteine<\/p>\n\n\n\n<p>De\u0219i sl\u0103nina este \u00een general <strong>recunoscut\u0103 ca surs\u0103 de ob\u021binere a proteinei<\/strong>, con\u021bine de asemenea o mul\u021bime de calorii \u0219i multe gr\u0103simi s\u0103n\u0103toase nesaturate. \u00cen realitate, are <strong>aproape aceea\u0219i propor\u021bie de proteine \u0219i gr\u0103simi<\/strong>. Dac\u0103 \u00eencerca\u021bi s\u0103 v\u0103 men\u021bineti la aceea\u0219i greutate sau s\u0103 pierde\u021bi c\u00e2teva kilograme, m\u00e2nc\u00e2nd 7 felii de sl\u0103nin\u0103 cu albu\u0219 de ou cu siguran\u021b\u0103 nu o s\u0103 reu\u0219i\u021bi.<\/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\">Ou\u0103 fierte \u0219i tari<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 5 ou\u0103 mari:<\/p>\n\n\n\n<p>\u2022 388 kcal<\/p>\n\n\n\n<p>\u2022 2.8 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 26.5 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 31.5 g&nbsp;proteine<\/p>\n\n\n\n<p>Ou\u0103le sunt <strong>o surs\u0103 excelent\u0103 de proteine<\/strong>. Ele sunt o alegere extrem de bun\u0103 \u00een cazul \u00een care nu reu\u0219i\u021bi s\u0103 consuma\u021bi mai mult piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a>. Atunci c\u00e2nd \u00eencerca\u021bi s\u0103 limita\u021bi num\u0103rul de calorii, pute\u021bi consuma doar albu\u0219ul, dar ve\u021bi avea nevoie de <strong>aproximativ 8 ou\u0103<\/strong> pentru a ob\u021bine <strong>aceea\u0219i cantitate de proteine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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<h3 class=\"wp-block-heading\">95\/5 Carne tocat\u0103 de vit\u0103<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale per 114 g:<\/p>\n\n\n\n<p>\u2022 218 kcal<\/p>\n\n\n\n<p>\u2022 0 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 8.6 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 33 g&nbsp;proteine<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-30-grams-of-protein-looks-like-4b.jpg\" alt=\"cum arata 30 g de proteine - carnea de vit\u0103\" title=\"cum arata 30 g de proteine - carnea de vit\u0103\"\/><\/figure><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Carnea de vit\u0103 poate fi o alegere foarte bun\u0103 pentru a v\u0103 atinge valorile nutri\u021bionale necesare corpului. Chiar dac\u0103 are mai mult\u0103 gr\u0103sime \u0219i mai multe calorii dec\u00e2t pieptul de pui, carnea de vit\u0103 <strong>con\u021bine pu\u021bin mai multe proteine<\/strong> \u0219i chiar \u0219i <strong>fier.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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<h3 class=\"wp-block-heading\">TEMPEH<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 170 g:<\/p>\n\n\n\n<p>\u2022 333 kcal<\/p>\n\n\n\n<p>\u2022 15.9 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 19.4 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 30.9 g&nbsp;proteine<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tempeh.jpg\" alt=\"cum arata 30 g de proteine - tempeh\" title=\"cum arata 30 g de proteine - tempeh\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Tempeh este un produs din soia, care \u00een afar\u0103 de proteine \u0219i gr\u0103simi, v\u0103 ofer\u0103 o doz\u0103 s\u0103n\u0103toas\u0103 de <strong>magneziu, fier \u0219i vitamina B6<\/strong>. \u00cen ciuda a ceea ce a\u021bi auzit, nu exist\u0103 suficiente dovezi ale faptului c\u0103 soia v\u0103 cre\u0219te nivelul de estrogen.<\/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<h3 class=\"wp-block-heading\">Proteine din zer<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale per 1 cup\u0103 de m\u0103surat:<\/p>\n\n\n\n<p>\u2022 170 kcal<\/p>\n\n\n\n<p>\u2022 6 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 2.5 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 30 g&nbsp;proteine<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/protein_2.png\" alt=\"cum arata 30 g de proteine - zer proteic\" title=\"cum arata 30 g de proteine - zer proteic\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteina<\/a> \u00een sine este probabil <strong>cea mai eficient\u0103 surs\u0103 de proteine<\/strong>. Fie c\u0103 \u00eencerca\u021bi s\u0103 ad\u0103uga\u021bi necesarul de proteine, f\u0103r\u0103 a fi nevoie s\u0103 m\u00e2nca\u021bi \u00een fiecare zi o cantitate de piept de pui, sau \u00eencerca\u021bi <strong>s\u0103 reduce\u021bi cantitatea de calorii<\/strong> primite dar \u00een continuare s\u0103 lua\u021bi proteina, apoi <strong>1 can\u0103 sau 2<\/strong> poate fi gustarea perfect\u0103. De asemenea, este bine s\u0103 utiliza\u021bi proteine <strong>imediat dup\u0103 antrenament.<\/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\">TOFU extra solid<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 3\/ 4:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022&nbsp;4,4 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g&nbsp;proteine<\/p>\n\n\n\n<p>Dac\u0103 nu sunte\u021bi un consumator de carne, sau vrei\u021bi doar s\u0103 consuma\u021bi o alt\u0103 surs\u0103 de proteine, \u00eencerca\u021bi tofu. Tofu este format din soia, con\u021bine <strong>o mul\u021bime de gr\u0103simi \u0219i proteine s\u0103n\u0103toase<\/strong>. Este de asemenea o protein\u0103 complex\u0103, ceea ce \u00eenseamn\u0103 c\u0103 el <strong>con\u021bine to\u021bi aminoacizii esen\u021biali<\/strong> pentru sinteza proteinelor.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/tofu.jpg\" alt=\"cum arata 30 g de proteine - tofu\" width=\"843\" title=\"cum arata 30 g de proteine - tofu\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Piept de pui<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale per 114 g:<\/p>\n\n\n\n<p>\u2022 164 kcal<\/p>\n\n\n\n<p>\u2022 0 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 5.2 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 29.2 g&nbsp;proteine<\/p>\n\n\n\n<p>Pieptul de pui este un element important pentru culturism \u0219i asta pentru un motiv bun. Pieptul de pui <strong>con\u021bine o mul\u021bime de proteine,<\/strong> f\u0103r\u0103 o cantitate mare de carbohidra\u021bi \u0219i calorii, \u00een timp ce are un <strong>con\u021binut sc\u0103zut \u00een gr\u0103simi<\/strong>. Sunt de asemenea, o sursa bun\u0103 de<strong> potasiu \u0219i vitamina B6.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_arata_50_g_de_carbohidrati\"><\/span>Cum arat\u0103 50 g de carbohidra\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen ultima perioad\u0103, carbohidra\u021bii au fost cea mai mare sperietoare, deoarece au o reputa\u021bie proast\u0103 \u0219i sunt cunoscu\u021bi ca fiind unul dintre motivele obezit\u0103\u021bii. Cu toate acestea, carbohidra\u021bii fac parte dintr-o alimenta\u021bie echilibrat\u0103, sunt sursa preferat\u0103 de energie pentru organismul dumneavoastr\u0103 \u0219i de asemenea sunt <strong>foarte importan\u021bi pentru performan\u021bele de v\u00e2rf.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Despre carbohidra\u021bi este important s\u0103 re\u021binem c\u0103 unii dintre ei <strong>se consum\u0103 \u00een organism mai repede \u0219i mai u\u0219or<\/strong> dec\u00e2t al\u021bii. Rapid digerate sunt zaharidele, cum ar fi<em> zah\u0103rul rafinat<\/em>, care se mai numesc <strong>carbohidra\u021bi simpli<\/strong>, ceea ce \u00eenseamn\u0103 c\u0103 organismul dumneavoastr\u0103 poate utiliza aceste zaharuri aproape imediat. Problema este c\u0103 acest consum de carbohidra\u021bi simpli poate<strong> ridica rapid nivelul de zah\u0103r din s\u00e2nge<\/strong> \u0219i de asemenea, nu este o form\u0103 durabil\u0103 de energie pentru organism. Deoarece acestea sunt rapid consumate, at\u00e2t de repede sunt \u0219i depozitate sub form\u0103 de gr\u0103sime.<\/p>\n\n\n\n<p><strong>Zaharidele complexe<\/strong>, cum ar fi fulgii de ov\u0103z, se diger\u0103 mai mult timp \u00een organism, nu ridica nivelul de zah\u0103r din s\u00e2nge at\u00e2t de repede \u0219i <strong>con\u021bin fibre<\/strong> spre deosebire de zaharidele simple.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/full-macro-pictures-reskin-carbs.jpg\" alt=\"zaharidele complexe cum arata 50g de zaharide\" title=\"zaharidele complexe cum arata 50g de zaharide\"\/><\/figure><\/div>\n\n\n\n<p>Consulta\u021bi exemplele zaharidelor complexe, prin care pute\u021bi \u00eenlocui gogo\u0219ile \u0219i dulciurile iar <strong>energia voastr\u0103 va persista mai mult timp pe tot parcursul zilei.<\/strong> \u00cen cazul \u00een care adora\u021bi zaharidele \u0219i nu dori\u021bi s\u0103 le elimina\u021bi din alimenta\u021bia voastr\u0103, atunci \u00eencerca\u021bi <strong>s\u0103 le consuma\u021bi imediat dup\u0103 antrenament<\/strong>, dar desigur moderat.<\/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<h3><h3><span style=\"color: #ff6600;\">Cartofii dulci<\/span><\/h3><\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 2 cartofi mari cop\u021bi:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 46 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 0,3 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 4,5 g&nbsp;proteine<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-1b.jpg\" alt=\"carbohidrati din cartofi dulci - cum arata 50 g de carbohidrati\" title=\"carbohidrati din cartofi dulci - cum arata 50 g de carbohidrati\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Cartofii dulci ofer\u0103 energie de lung\u0103 durat\u0103, pe l\u00e2ng\u0103 care con\u021bin mult\u0103 gr\u0103sime. Acestea con\u021bin de asemenea <strong>calciu, potasiu, tiamin\u0103 \u0219i niacin\u0103<\/strong>. Ei sunt de asemenea una dintre cele mai bune surse de vitamina A.<\/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<h3 class=\"wp-block-heading\">Cartofii<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 1-1\/2 cartof mare copt:<\/p>\n\n\n\n<p>\u2022 241 kcal<\/p>\n\n\n\n<p>\u2022 54,9 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 0,3 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 6,5 g&nbsp;proteine<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-baked-potato-2.jpg\" alt=\"carbohidrati din cartofi - cum arata 50 g de carbohidrati\" title=\"carbohidrati din cartofi - cum arata 50 g de carbohidrati\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Dac\u0103 nu v\u0103 plac cartofii dulci, atunci consuma\u021bi-i pe cei obi\u0219nui\u021bi. Ei au mai multe calorii, carbohidra\u021bi, proteine \u0219i gr\u0103simi, tot at\u00e2t c\u00e2t au \u0219i cartofii dulci iar <strong>corpul \u00eei diger\u0103 un pic mai repede,<\/strong> dar aceste diferen\u021be sunt neglijabile. Ambele tipuri de cartofi sunt mari surse de carbohidra\u021bi.<\/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<h3 class=\"wp-block-heading\">Fulgii de ov\u0103z g\u0103tit<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale per 1-3\/4 c\u0103ni:<\/p>\n\n\n\n<p>\u2022 291 kcal<\/p>\n\n\n\n<p>\u2022 49,7 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 6,2 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 10,4 g&nbsp;proteine<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/measuring-your-macros-what-50-grams-of-carbs-looks-like-3.jpg\" alt=\"carbohidrati din fulgi de ov\u0103z - cum arata 50 g de carbohidrati\" title=\"carbohidrati din fulgi de ov\u0103z - cum arata 50 g de carbohidrati\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ov\u0103zul este o parte a alimenta\u021biei a omului de o lung\u0103 perioad\u0103 de timp. Fulgii de ov\u0103z con\u021bin o cantitate sc\u0103zut\u0103 \u00een colesterol \u0219i ofer\u0103 <strong>o doz\u0103 de fibre<\/strong> \u00eempreun\u0103 cu fier, calciu, riboflavin\u0103 \u0219i acid folic.<\/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\">P\u00e2inea integral\u0103<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale per o felie:<\/p>\n\n\n\n<p>\u2022 200 kcal<\/p>\n\n\n\n<p>\u2022 44 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 0 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 6 g&nbsp;proteine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00e2inea este un aliment care se consuma de zi cu zi, dar oamenii care economisesc din bugetul lor \u0219tiu c\u0103 p\u00e2inea este o <strong>surs\u0103 foarte convenabil\u0103<\/strong> la pre\u021b accesibil \u0219i care <strong>con\u021bine carbohidra\u021bi.<\/strong> Cu toate acestea, atunci c\u00e2nd cump\u0103r\u021bi p\u00e2inea, trebuie s\u0103 acorda\u021bi aten\u021bie la eticheta produsului ca pe aceasta s\u0103 scrie <strong>\u201ep\u00e2ine integral\u0103\u201c<\/strong>, \u00een loc de p\u00e2ine din f\u0103in\u0103 din gr\u00e2u deoarece acestea sunt diferite. De asemenea nu stric\u0103 dac\u0103 <strong>citi\u021bi compozi\u021bia acesteia.<\/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<h3 class=\"wp-block-heading\">Orezul brun cu bobul lung<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale per 1 can\u0103 cu orez fiert:<\/p>\n\n\n\n<p>\u2022 216 kcal<\/p>\n\n\n\n<p>\u2022 44,8 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022 1,8 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022 5 g&nbsp;proteine<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/carb-detail-graphics-rice-quinoa-2.jpg\" alt=\"carbohidrati din quinoa \u0219i orez - cum arata 50 g de carbohidrati\" title=\"carbohidrati din quinoa \u0219i orez - cum arata 50 g de carbohidrati\"\/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Orezul brun are o legend\u0103 foarte cunoascut\u0103 \u00een comunitatea culturi\u0219tilor, deoarece con\u021bine pu\u021bine gr\u0103simi, colesterol \u0219i sare. Acesta con\u021bine <strong>fibre<\/strong> precum \u0219i elemente necesare cum ar fi <strong>seleniul si manganul.<\/strong><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Quinoa<\/h3>\n\n\n\n<p>Valorile nutri\u021bionale a 1-1\/4 din can\u0103:<\/p>\n\n\n\n<p>\u2022 278 kcal<\/p>\n\n\n\n<p>\u2022&nbsp;49,3 g&nbsp;carbohidra\u021bi<\/p>\n\n\n\n<p>\u2022&nbsp;4,4 g&nbsp;gr\u0103simi<\/p>\n\n\n\n<p>\u2022&nbsp;10,2 g&nbsp;proteine<\/p>\n\n\n\n<p>De\u0219i <a title=\"quinoa\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener noreferrer\">quinoa<\/a> este calificat\u0103 ca o surs\u0103 de carbohidra\u021bi, este de asemenea <strong>o surs\u0103 complet\u0103 de proteine<\/strong>, care va servi drept <strong>surs\u0103 de proteine pentru vegetarieni \u0219i vegani<\/strong>. Deoarece are mai multe proteine dec\u00e2t alte surse de carbohidra\u021bi, poate con\u021bine mai multe calorii, a\u0219a c\u0103, dac\u0103 acorda\u021bi o aten\u021bie la asimilarea lor, lua\u021bi \u00een considerare c\u00e2t de mult din ele consuma\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Care sunt carbohidra\u021bii, proteinele \u0219i gr\u0103simile pe care le consuma\u021bi cel mai mult? \u00cemp\u0103rt\u0103\u0219i\u021bi cu noi \u00een comentarii opiniile voastre despre carbohidra\u021bi \u0219i proteine. \u00cen cazul \u00een care v-a pl\u0103cut articolul, <strong>sprijini\u021bi-l prin distribuire.<\/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\"><a href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cum arat\u0103 50 g carbohidra\u021bi, 30 g proteine \u0219i 20 g gr\u0103simi? Vede\u021bi cei mai s\u0103n\u0103to\u0219i carbohidra\u021bi, proteine, gr\u0103simi, motivele pentru care sunt cei mai buni.<\/p>\n","protected":false},"author":25,"featured_media":309117,"comment_status":"open","ping_status":"open","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":[7250,7496,7358,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316701","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-carbohidrati","9":"tag-grasimi","10":"tag-nutritie","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum arat\u0103 50 g de carbohidra\u021bi, 30 g de proteine \u0219i 20 g de gr\u0103sime? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum arat\u0103 50 g carbohidra\u021bi, 30 g proteine \u0219i 20 g gr\u0103simi? 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