{"id":344336,"date":"2022-03-08T11:26:49","date_gmt":"2022-03-08T10:26:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=344336"},"modified":"2024-05-28T11:49:35","modified_gmt":"2024-05-28T09:49:35","slug":"cum-sa-slabiti-dupa-o-sarcina","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-dupa-o-sarcina\/","title":{"rendered":"Cum s\u0103 sl\u0103bi\u021bi dup\u0103 o sarcin\u0103?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-dupa-o-sarcina\/#Cu_cate_kilograme_va_ingrasati_in_mod_obisnuit_in_timpul_unei_sarcini\" title=\"Cu c\u00e2te kilograme v\u0103 \u00eengr\u0103\u0219a\u021bi \u00een mod obi\u0219nuit \u00een timpul unei sarcini?\">Cu c\u00e2te kilograme v\u0103 \u00eengr\u0103\u0219a\u021bi \u00een mod obi\u0219nuit \u00een timpul unei sarcini?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-dupa-o-sarcina\/#Zece_sfaturi_pentru_a_pierde_in_greutate_dupa_sarcina\" title=\"Zece sfaturi pentru a pierde \u00een greutate dup\u0103 sarcin\u0103\">Zece sfaturi pentru a pierde \u00een greutate dup\u0103 sarcin\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-dupa-o-sarcina\/#1_Oferiti_organismului_timp_sa_se_recupereze\" title=\"1. Oferi\u021bi organismului timp s\u0103 se recupereze\">1. Oferi\u021bi organismului timp s\u0103 se recupereze<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#2_Setati-va_obiective_realiste_si_monitorizati_progresul\" title=\"2. Seta\u021bi-v\u0103 obiective realiste \u0219i monitoriza\u021bi progresul\">2. Seta\u021bi-v\u0103 obiective realiste \u0219i monitoriza\u021bi progresul<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#3_Profitati_de_consumul_de_energie_in_timpul_alaptarii_si_sustineti_pierderea_in_greutate\" title=\"3. Profita\u021bi de consumul de energie \u00een timpul al\u0103pt\u0103rii \u0219i sus\u021bine\u021bi pierderea \u00een greutate\">3. Profita\u021bi de consumul de energie \u00een timpul al\u0103pt\u0103rii \u0219i sus\u021bine\u021bi pierderea \u00een greutate<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#4_Mancati_sanatos_in_timp_ce_alaptati_dar_aveti_grija_la_aportul_de_cafeina_sau_de_peste\" title=\"4. M\u00e2nca\u021bi s\u0103n\u0103tos \u00een timp ce al\u0103pta\u021bi, dar ave\u021bi grij\u0103 la aportul de cafein\u0103 sau de pe\u0219te\">4. M\u00e2nca\u021bi s\u0103n\u0103tos \u00een timp ce al\u0103pta\u021bi, dar ave\u021bi grij\u0103 la aportul de cafein\u0103 sau de pe\u0219te<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#5_Reduceti_consumul_de_alimente_bogate_in_zahar_si_grasimi\" title=\"5. Reduce\u021bi consumul de alimente bogate \u00een zah\u0103r \u0219i gr\u0103simi\">5. Reduce\u021bi consumul de alimente bogate \u00een zah\u0103r \u0219i gr\u0103simi<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#6_Axati-va_pe_alimente_de_calitate\" title=\"6. Axa\u021bi-v\u0103 pe alimente de calitate\">6. Axa\u021bi-v\u0103 pe alimente de calitate<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#7_Planificati_si_pregatiti_mesele_in_avans\" title=\"7. Planifica\u021bi \u0219i preg\u0103ti\u021bi mesele \u00een avans\">7. Planifica\u021bi \u0219i preg\u0103ti\u021bi mesele \u00een avans<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#8_Alegeti_exercitiile_potrivite_pentru_voi\" title=\"8. Alege\u021bi exerci\u021biile potrivite pentru voi\">8. Alege\u021bi exerci\u021biile potrivite pentru voi<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#9_Odihniti-va\" title=\"9. Odihni\u021bi-v\u0103\">9. Odihni\u021bi-v\u0103<\/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\/cum-sa-slabiti-dupa-o-sarcina\/#10_Impartasiti_calatoria_cu_o_prietena_si_nu_va_comparati_cu_nimeni\" title=\"10. \u00cemp\u0103rt\u0103\u0219i\u021bi c\u0103l\u0103toria cu o prieten\u0103 \u0219i nu v\u0103 compara\u021bi cu nimeni\">10. \u00cemp\u0103rt\u0103\u0219i\u021bi c\u0103l\u0103toria cu o prieten\u0103 \u0219i nu v\u0103 compara\u021bi cu nimeni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-slabiti-dupa-o-sarcina\/#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>Perioada post-natal\u0103 este una dintre cele mai frumoase, dar \u0219i cele mai provocatoare din via\u021ba unei femei. Presupune suficient timp pentru recuperare \u0219i pentru formarea unei rutine zilnice noi. De asemenea, este o perioad\u0103 \u00een <strong>care multe femei pornesc \u00eentr-o c\u0103l\u0103torie pentru a pierde kilogramele acumulate \u00een timpul sarcinii.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La \u00eenceput pierderea \u00een greutate vine de la sine, posibil din cauza al\u0103pt\u0103rii. Dar apoi pierderea spontan\u0103 \u00een greutate se opre\u0219te, iar mama ner\u0103bd\u0103toare \u00eencepe s\u0103 caute modalit\u0103\u021bi s\u0103 se mi\u0219te din nou. Ajustarea dietei, a regimului de exerci\u021bii \u0219i de odihn\u0103 ori de c\u00e2te ori este posibil v\u0103 pot ajuta \u00een mod eficient. Cu toate acestea, trebuie s\u0103 re\u021bine\u021bi anumite particularit\u0103\u021bi atunci c\u00e2nd vine vorba de pierderea kilogramelor \u00een exces dup\u0103 sarcin\u0103. Prin urmare, va fi subiectul principal din articolul de ast\u0103zi.<\/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\" id=\"kolik-kilogramu-je-bezne-pribrat-pri-tehotenstvi\"><span class=\"ez-toc-section\" id=\"Cu_cate_kilograme_va_ingrasati_in_mod_obisnuit_in_timpul_unei_sarcini\"><\/span>Cu c\u00e2te kilograme v\u0103 \u00eengr\u0103\u0219a\u021bi \u00een mod obi\u0219nuit \u00een timpul unei sarcini?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Proasp\u0103ta m\u0103mic\u0103 Alice va fi un exemplu pentru cum s\u0103 sl\u0103bi\u021bi corect dup\u0103 na\u0219tere.<\/strong> \u00cen timpul sarcinii, \u0219i-a dorit ca bebelu\u0219ul s\u0103 primeasc\u0103 to\u021bi nutrien\u021bii importan\u021bi, a\u0219a c\u0103 a urmat sfatul nefericit de a m\u00e2nca pentru doi. \u00cenainte de a na\u0219te, <strong>c\u00e2nt\u0103rea cu 20 kg mai mult<\/strong> <strong>dec\u00e2t greutatea ei normal\u0103.<\/strong> Ea a c\u00e2\u0219tigat cu <strong>4,1 kg<\/strong> mai mult dec\u00e2t ar fi fost adecvat conform recomand\u0103rilor IMC \u00eenainte de sarcin\u0103. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dup\u0103 ce a n\u0103scut, Alice a slabit 5,5 kg<\/strong> (3,5 kg bebelu\u0219, 1 kg placent\u0103, 1 kg lichid amniotic). \u0218i a r\u0103mas cu 14,5 kg \u00een plus. Unele kilograme \u00een plus se datoreaz\u0103 unui uter m\u0103rit, unei cantit\u0103\u021bi de s\u00e2nge mai mari \u00een organism \u0219i, de asemenea, s\u00e2nilor m\u0103ri\u021bi (cre\u0219terea glandelor mamare). Aceast\u0103 greutate suplimentar\u0103 poate atinge maxim 5,5 kg \u0219i scade \u00een mod natural \u00een perioada postnatal\u0103. Cele 9 kg r\u0103mase sunt formate din \u021besut adipos de care Alice ar dori s\u0103 scape treptat \u0219i s\u0103 revin\u0103 la o greutate s\u0103n\u0103toas\u0103. <span 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<h3 class=\"wp-block-heading\" id=\"doporuceny-rust-hmotnosti-behem-tehotenstvi-podle-bmi-pred-otehotnenim\"><strong>Cre\u0219terea \u00een greutate recomandat\u0103 \u00een timpul sarcinii \u00een func\u021bie de IMC \u00eenainte de sarcin\u0103:<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">IMC \u00eenainte de sarcin\u0103<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cre\u0219tere \u00een greutate recomandat\u0103<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Sub18.5 (subponderabilitate)<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.7 \u2013 18.1kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">18.5 \u2013 24.9 (greutate normal\u0103)<\/td><td class=\"has-text-align-center\" data-align=\"center\">11.4 \u2013 15.9kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25.0 \u2013 29.9 (supraponderabilitate)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.8 \u201311.3kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 \u0219i peste (obezitate)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u20139kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-tipu-jak-zhubnout-po-porodu\"><span class=\"ez-toc-section\" id=\"Zece_sfaturi_pentru_a_pierde_in_greutate_dupa_sarcina\"><\/span>Zece sfaturi pentru a pierde \u00een greutate dup\u0103 sarcin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sc\u0103derea \u00een greutate dup\u0103 na\u0219tere este similar\u0103 cu sc\u0103derea normal\u0103 \u00een greutate, dar are anumite particularit\u0103\u021bi care trebuie luate \u00een considerare. <strong>La momentul de fa\u021b\u0103, proaspetele m\u0103mici se confrunt\u0103 cu o serie de noi provoc\u0103ri care le afecteaz\u0103 \u00eentreaga via\u021b\u0103.<\/strong> Nimic nu este imposibil, iar dac\u0103 ve\u021bi respecta c\u00e2teva reguli simple, ve\u021bi sc\u0103pa treptat de kilogramele \u00een plus \u0219i ve\u021bi ajunge la greutatea ini\u021bial\u0103. Totul necesit\u0103 timp \u0219i r\u0103bdare.<\/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\" id=\"1-dejte-svemu-telu-cas-se-zotavit\"><span class=\"ez-toc-section\" id=\"1_Oferiti_organismului_timp_sa_se_recupereze\"><\/span>1. Oferi\u021bi organismului timp s\u0103 se recupereze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fiecare mam\u0103 are nevoie de o perioad\u0103 de timp de recuperare dup\u0103 na\u0219tere. Acest interval poate fi diferit la fiecare \u00een parte \u0219i depinde \u00een principal de cursul na\u0219terii. \u00cen acest timp, <strong>nivelurile hormonale \u00eencep s\u0103 se adapteze la nivelurile normale, uterul revine la starea de dinainte de sarcin\u0103<\/strong> \u0219i deseori apar s\u00e2nger\u0103ri, care \u00eens\u0103 se diminueaz\u0103 treptat. \u00cen plus, unele mamici se confrunt\u0103 cu diastaz\u0103 abdominal\u0103 (separarea mu\u0219chilor abdominali) dup\u0103 na\u0219tere.<span 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\n<p><strong>Dup\u0103 na\u0219tere, partea central\u0103 a corpului este sl\u0103bit\u0103<\/strong> (\u0219i anume mu\u0219chii abdominali, coloana vertebral\u0103, mu\u0219chii plan\u0219eului pelvin \u0219i diafragma), provoc\u00e2nd uneori scurgeri de urin\u0103 sau un prolaps la nivelul organelor pelvine. De asemenea, unele femei se pot confrunta cu <strong>o stabilitate articular\u0103 mai slab\u0103<\/strong> dup\u0103 na\u0219tere. Acest lucru se datoreaz\u0103 efectelor hormonului relaxin\u0103, care este implicat \u00een \u00eenmuierea ligamentelor care leag\u0103 articula\u021biile, \u00eembun\u0103t\u0103\u021bind astfel mobilitatea \u00een timpul na\u0219terii. Nivelul acestui hormon poate fi \u00eenc\u0103 crescut \u00een corpul unei femei la cinci p\u00e2n\u0103 la dou\u0103sprezece luni dup\u0103 na\u0219tere. <span style=\"color: #ff6600\">[3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen aceast\u0103 perioad\u0103, <strong>senza\u021bia mai mare de oboseal\u0103, privarea de somn, schimb\u0103rile de dispozi\u021bie sau indigestia nu fac excep\u021bie<\/strong>. Prin urmare, nu este nicio grab\u0103 \u0219i este indicat s\u0103 oferi\u021bi organismului suficient spa\u021biu pentru a se regenera. Alice s-a sim\u021bit foarte sl\u0103bit\u0103 dup\u0103 ce a fost externat\u0103 din spital. Primele s\u0103pt\u0103m\u00e2ni cu bebelu\u0219ul au fost foarte grele pentru ea. Dup\u0103 \u0219ase s\u0103pt\u0103m\u00e2ni, ea a dezvoltat o rutin\u0103 zilnic\u0103 solid\u0103 \u0219i a \u00eenceput \u00eencet s\u0103 fac\u0103 plimb\u0103ri mai lungi \u0219i s\u0103 se antreneze de acas\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg\" alt=\"Cum se schimb\u0103 organismul dup\u0103 na\u0219tere?\" class=\"wp-image-312710\" style=\"width:843px;height:563px\" title=\"Cum se schimb\u0103 organismul dup\u0103 na\u0219tere?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-stanovte-si-realne-cile-a-sledujte-progres\"><span class=\"ez-toc-section\" id=\"2_Setati-va_obiective_realiste_si_monitorizati_progresul\"><\/span>2. Seta\u021bi-v\u0103 obiective realiste \u0219i monitoriza\u021bi progresul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd sl\u0103bi\u021bi, este important s\u0103 v\u0103 stabili\u021bi \u00eenc\u0103 de la \u00eenceput un obiectiv. \u0218i Alice \u00eencepe deja s\u0103 se \u00eentrebe c\u00e2t de repede ar putea s\u0103 dea jos cele nou\u0103 kilograme care o despart de greutatea ei ini\u021bial\u0103. \u0218i-ar dori s\u0103 sl\u0103beasc\u0103 c\u00e2t mai cur\u00e2nd posibil, ideal ar fi \u00eentr-o lun\u0103. Deseori femeile care doresc s\u0103 arate bine \u00eentr-o rochie de var\u0103 sau \u00een costumul de baie \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103 c\u00e2t mai repede posibil. <strong>Ar putea s\u0103 sl\u0103beasc\u0103<\/strong> <strong>9 kg pe lun\u0103, \u00eens\u0103 asta ar \u00eensemna o diet\u0103 drastic\u0103<\/strong> care foarte probabil i-ar perturba via\u021ba de zi cu zi \u0219i starea general\u0103 de s\u0103n\u0103tate. Mai mult, cu siguran\u021b\u0103 nu este un plan sustenabil pe termen lung, iar kilogramele pierdute ar fi formate \u00een mod substan\u021bial din ap\u0103 corporal\u0103. Probabil c\u0103 Alice avea s\u0103 c\u00e2\u0219tige kilogramele \u00eenapoi \u00een cel mai scurt timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen acest sens, obiectivele mai mici sunt de departe mai bune, deoarece cu timpul duc la obiective mai mari. <strong>Este recomandat s\u0103 se sl\u0103beasc\u0103 0,5 &#8211; 1 kg pe s\u0103pt\u0103m\u00e2n\u0103.<\/strong> Alice ar putea ajunge din nou la greutatea ini\u021bial\u0103 \u00een doar trei luni. Va face asta \u00eentr-un ritm mai lent dec\u00e2t \u0219i-ar dori, dar va fi r\u0103spl\u0103tit\u0103 cu rezultate durabile pe termen lung. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Greutatea&nbsp;corporal\u0103 <\/strong><\/a><strong>nu este singurul indicator pe care Alice ar trebui s\u0103-l monitorizeze. <\/strong>O dat\u0103 sau de dou\u0103 ori pe lun\u0103 (\u00een aceea\u0219i zi, \u00een acelea\u0219i condi\u021bii, \u00een lenjerie intim\u0103) ar trebui s\u0103 se m\u0103soare la talie, abdomen, posterior \u0219i coapse. Astfel, va putea compara rezultatele nu doar numeric, ci \u0219i cu poze \u0219i cu sentimentul c\u0103 hainele \u00eei vin mai bine.&nbsp; Indicatorii progresului ne ajut\u0103 s\u0103 facem fa\u021b\u0103 mai bine activit\u0103\u021bilor de zi cu zi, s\u0103 avem o dizpozi\u021bie \u0219i o stare fizic\u0103 mai bun\u0103.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 v\u0103 seta\u021bi obiective \u0219i s\u0103 v\u0103 men\u021bine\u021bi motiva\u021bi, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/5-sfaturi-pentru-a-va-mentine-activi-si-motivati-pentru-a-nu-renunta-niciodata-la-antrenamente-chiar-si-acasa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>5 sfaturi pentru a v\u0103 men\u021bine activi \u0219i motiva\u021bi pentru a nu renun\u021ba niciodat\u0103 la antrenamente, chiar \u0219i acas\u0103&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"36388,36412,47731,58795,59146,39070,39064,48844,37023,48973,36364,29120,49021,8344 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-vyuzijte-energetickou-narocnost-kojeni-a-podporte-hubnuti\"><span class=\"ez-toc-section\" id=\"3_Profitati_de_consumul_de_energie_in_timpul_alaptarii_si_sustineti_pierderea_in_greutate\"><\/span>3. Profita\u021bi de consumul de energie \u00een timpul al\u0103pt\u0103rii \u0219i sus\u021bine\u021bi pierderea \u00een greutate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Al\u0103ptarea are o serie de avantaje at\u00e2t pentru mam\u0103, c\u00e2t \u0219i pentru copil. <strong>Laptele matern ofer\u0103 bebelu\u0219ului cei mai importan\u021bi nutrien\u021bi \u0219i energie<\/strong> de care are nevoie pentru o dezvoltare <strong>s\u0103n\u0103toas\u0103<\/strong> \u00een primele luni de via\u021b\u0103. De asemenea, con\u021bine substan\u021be care \u00eei sus\u021bin sistemul imunitar. Potrivit studiilor, al\u0103ptarea chiar reduce riscul pe viitor al copilului de a dezvolta anumite boli (obezitate, diabet, boli cardaice \u0219i ale vaselor de s\u00e2nge). De asemenea, al\u0103ptarea consolideaz\u0103 leg\u0103tura dintre copil \u0219i mam\u0103. OMS recomand\u0103 <strong>al\u0103ptarea timp de minim \u0219ase luni.<\/strong> De la aproximativ patru p\u00e2n\u0103 la \u0219ase luni, alimentele trebuie ad\u0103ugate \u00een laptele matern. <span style=\"color: #ff6600\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Produc\u021bia de lapte matern (lacta\u021bia) este un proces complex care <strong>cre\u0219te consumul de energie al mamei cu p\u00e2n\u0103 la 500 kcal pe zi.<\/strong> Doar pentru compara\u021bie, aceasta este cantitatea de calorii pe care o femeie de 60 de kg le arde \u00eentr-o or\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/11-motive-sa-va-apucati-de-alergat-cum-vi-se-va-schimba-corpul\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jogging lent<\/a>. Al\u0103ptarea cre\u0219te astfel consumul de energie pe care \u00eel implic\u0103 activit\u0103\u021bile normale de la trezit diminea\u021ba, la plimbat cu c\u0103ruciorul, la schimbarea bebelu\u0219ului, la \u00eengrijirea gospod\u0103riei&nbsp;\u0219i p\u00e2n\u0103 la mersul la culcare.. <span style=\"color: #ff6600\" class=\"tadv-color\">[9\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proasp\u0103ta m\u0103mic\u0103 Alice este ocupat\u0103 de diminea\u021ba p\u00e2n\u0103 seara. Ea se plimb\u0103, al\u0103pteaz\u0103, g\u0103te\u0219te \u0219i face cur\u0103\u021benie. De asemenea, pentru c\u0103 urmeaz\u0103 o diet\u0103 de \u00eenalt\u0103 calitate, din c\u00e2nd \u00een c\u00e2nd se poate bucura \u0219i de o \u00eenghe\u021bat\u0103 sau alte dulciuri,&nbsp;dar sl\u0103be\u0219te \u00eencet. Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 urma\u021bi o diet\u0103 \u0219i s\u0103 \u0219i sl\u0103bi\u021bi, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&nbsp;Deficitul caloric: cum s\u0103 pierde\u021bi \u00een greutate \u0219i totu\u0219i s\u0103 v\u0103 tr\u0103i\u021bi via\u021ba?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg\" alt=\"Al\u0103ptarea sus\u021bine pierderea \u00een greutate dup\u0103 na\u0219tere?\" class=\"wp-image-312740\" style=\"width:843px;height:562px\" title=\"Al\u0103ptarea sus\u021bine pierderea \u00een greutate dup\u0103 na\u0219tere?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-pri-kojeni-jezte-zdrave-ale-dejte-si-pozor-na-prijem-kofeinu-nebo-ryb\"><span class=\"ez-toc-section\" id=\"4_Mancati_sanatos_in_timp_ce_alaptati_dar_aveti_grija_la_aportul_de_cafeina_sau_de_peste\"><\/span>4. M\u00e2nca\u021bi s\u0103n\u0103tos \u00een timp ce al\u0103pta\u021bi, dar ave\u021bi grij\u0103 la aportul de cafein\u0103 sau de pe\u0219te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O diet\u0103 bun\u0103 asigur\u0103 organismului nutrien\u021bi valoro\u0219i, indispensabili pentru ca acesta s\u0103 func\u021bioneze corespunz\u0103tor, un aspect foarte important \u00een orice etap\u0103 a vie\u021bii. <strong>\u00cen timp ce al\u0103pteaz\u0103, Alice \u0219i alte mame trebuie s\u0103 fie atente la anumite alimente.&nbsp;<\/strong>Unele alimente nu afecteaz\u0103 prea mult calitatea laptelui matern, \u00eens\u0103 unele substan\u021be din alimente pot face asta (cafeina, alcoolul).<\/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\" id=\"co-nejist-pri-kojeni-a-jaka-jsou-vyzivova-doporuceni-pro-kojici-maminky\">Ce s\u0103 nu m\u00e2nca\u021bi \u00een timp ce al\u0103pta\u021bi \u0219i care sunt recomand\u0103rile nutri\u021bionale pentru mamicile care al\u0103pteaz\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Limita\u021bi alimentele la care copilul&nbsp; are alergie<\/strong> (cum ar fi citricele, produsele lactate) <span style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>\u00cen ceea ce prive\u0219te alcoolul,&nbsp;<\/strong>cel mai sigur este s\u0103 renun\u021ba\u021bi la el complet, pentru binele copilului.&nbsp; <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Fi\u021bi atente la aportul de cofein\u0103, care nu trebuie s\u0103 dep\u0103\u0219easc\u0103 200 mg.<\/strong> Asta \u00eenseamn\u0103 dou\u0103-trei ce\u0219ti de <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cafea<\/a>. De asemenea, cofeina se g\u0103se\u0219te \u0219i \u00een ceaiul negru, verde sau matcha \u0219i \u00een unele b\u0103uturi r\u0103coritoare. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Evita\u021bi pe\u0219tele care con\u021bin niveluri mai mari de mercur.<\/strong> De regul\u0103, este vorba de pe\u0219tii mai mari, cum ar fi rechinul, pe\u0219tele-spad\u0103 sau \u0219tiuca. \u00cen schimb, opta\u021bi pentru somon, cod, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a>, tilapia sau p\u0103str\u0103v. <span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/li>\n\n\n\n<li><strong>Evita\u021bi produsele lactate nepasteurizate, br\u00e2nza cu mucegai,<\/strong> precum \u0219i carnea, pe\u0219tele \u0219i ou\u0103le care nu sunt g\u0103tite suficient. Aceste alimente prezint\u0103 un risc mai mare de boli infec\u021bioase materne provocate de bacterii sau viru\u0219i. Nu ar trebui s\u0103 pun\u0103 \u00een pericol copilul prin laptele matern. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Alimentele care con\u021bin multe fibre,<\/strong> cum ar fi leguminoasele, nu trebuie neap\u0103rat eliminate din alimenta\u021bie. Cu toate acestea, dac\u0103 nu le tolera\u021bi foarte bine \u0219i v\u0103 provoac\u0103 probleme digestive, pute\u021bi alege \u0219i alte alimente bogate \u00een fibre (fructe, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cereale integrale<\/a>). Alimentele care provoac\u0103 balonare nu ajung \u00een laptele matern. <span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/li>\n\n\n\n<li><strong>Men\u021bine\u021bi un aport adecvat de alimente cu vitamine \u0219i minerale importante<\/strong> pentru dezvoltarea copilului.\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/extract-de-iod-din-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>iod<\/strong><\/a> (sare iodat\u0103, fructe de mare)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fier<\/strong><\/a> (carne, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a>, ou\u0103, legume)<\/li>\n\n\n\n<li><strong><a aria-label=\"vitamina B12 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B12<\/a><\/strong> (unt, produse lactate, ou\u0103)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamina D<\/strong><\/a> (pe\u0219te gras, ou\u0103, alimente fortificate)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>calciu<\/strong><\/a> (produse lactate, kale, broccoli, alimente fortificate) <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Cre\u0219te\u021bi aportul de lichide cu circa 700 ml.<\/strong> Laptele matern \u00eenseamn\u0103 aproximativ 87% ap\u0103, iar o femeie produce \u00een medie 750 ml pe zi.&nbsp; Cel mai bun indicator pentru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nivelul de hidratare&nbsp;<\/a> este culoarea urinei. O urin\u0103 prea \u00eenchis\u0103 la culoare indic\u0103 o lips\u0103 de lichide, iar o urin\u0103 prea deschis\u0103 la culoare hiperhidratare. Culoarea deschis\u0103 este considerat\u0103 s\u0103n\u0103toas\u0103.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg\" alt=\"Cum s\u0103 m\u00e2nca\u021bi \u00een perioada al\u0103pt\u0103rii?\" class=\"wp-image-312756\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 m\u00e2nca\u021bi \u00een perioada al\u0103pt\u0103rii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"5-omezte-potraviny-s-vysokym-obsahem-cukru-a-tuku\"><span class=\"ez-toc-section\" id=\"5_Reduceti_consumul_de_alimente_bogate_in_zahar_si_grasimi\"><\/span>5. Reduce\u021bi consumul de alimente bogate \u00een zah\u0103r \u0219i gr\u0103simi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd sl\u0103bi\u021bi, nu trebuie s\u0103 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/este-dieta-de-slabit-fara-gluten-cu-adevarat-rapida-si-sustenabila\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">elimina\u021bi imediat&nbsp;glutenul<\/a>, carbohidra\u021bii sau toate sursele de gr\u0103simi. <strong>Dietele excesiv de restrictive \u0219i curele de detoxifiere vor duce cel mai probabil la un e\u0219ec<\/strong> \u0219i la o rela\u021bie nes\u0103n\u0103toas\u0103 cu m\u00e2ncarea. Alice \u00eens\u0103\u0219i a \u00eencercat diferite tipuri de diete \u00een trecut, cum ar fie dieta <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">low-carb<\/a> sau keto. Aportul de energie a f\u0103cut-o s\u0103 sl\u0103beasc\u0103 rapid, dar s-a confruntat cu st\u0103ri foarte mari de oboseal\u0103 \u0219i dureri de cap. Din p\u0103cate, acest lucru a declan\u0219at o rund\u0103 de foame \u0219i supraalimentare. Recent s-a g\u00e2ndit la acea perioad\u0103 \u0219i \u0219i-a spus c\u0103 de data aceasta va face lucrurile altfel \u0219i mai bine. A \u00eenceput prin a reduce \u00eenghe\u021bata preferat\u0103, produsele de patiserie dulci, cappuccino \u00eendulcit \u0219i alte alimente care au multe calorii, dar valoare nutri\u021bional\u0103 sc\u0103zut\u0103. <strong>Acest lucru i-a redus \u00een mod spontan aportul de energie f\u0103r\u0103 s\u0103 fie nevoit\u0103 s\u0103 numere caloriile. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\"><strong>[<\/strong>5, 16]<\/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\" id=\"jake-potraviny-omezit-pri-hubnuti\">Ce alimente s\u0103 evita\u021bi atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>biscui\u021bi, ciocolat\u0103, produse de patiserie dulci (croissante, gogo\u0219i), acadele \u0219i alte dulciuri<\/li>\n\n\n\n<li>pr\u0103jituri, tarte, cupcakes, \u00eenghe\u021bat\u0103<\/li>\n\n\n\n<li>chipsuri, cartofi pr\u0103ji\u021bi \u0219i alte alimente pr\u0103jite<\/li>\n\n\n\n<li>produse semi-preparate (pizza congelat\u0103, chiftele), gust\u0103ri fast-food<\/li>\n\n\n\n<li>bun\u0103t\u0103\u021bi mici, c\u00e2rna\u021bi, salam, carne gras\u0103<\/li>\n\n\n\n<li>zah\u0103r, miere, sirop de ar\u021bar sau agave<\/li>\n\n\n\n<li>musli, granola \u0219i alte cereale pentru micul dejun bogate \u00een zah\u0103r<\/li>\n\n\n\n<li>br\u00e2nz\u0103 gras\u0103, fri\u0219c\u0103, iaurturi cremoase<\/li>\n\n\n\n<li>dressinguri din maionez\u0103<\/li>\n\n\n\n<li>limonade, sucuri, cafea sau ceai \u00eendulcit, alcool, b\u0103uturi energizante<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alte alimente la care s\u0103 fi\u021bi atente g\u0103si\u021bi \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-alimente-care-doar-par-sanatoase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 alimente care doar par s\u0103n\u0103toase.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg\" alt=\"Ce alimente s\u0103 evita\u021bi atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi?\" class=\"wp-image-312772\" style=\"width:843px;height:562px\" title=\"Ce alimente s\u0103 evita\u021bi atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"6-zamerte-se-na-kvalitni-stravu\"><span class=\"ez-toc-section\" id=\"6_Axati-va_pe_alimente_de_calitate\"><\/span>6. Axa\u021bi-v\u0103 pe alimente de calitate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce elimin\u0103 alimentele bogate \u00een gr\u0103simi \u0219i zah\u0103r, Alice ar trebui s\u0103 se concentreze pe alegerile alimentare pe care le face pentru micul dejun, pr\u00e2nz, cin\u0103 \u0219i gust\u0103ri. <strong>Regulile simple pentru o diet\u0103 s\u0103n\u0103toas\u0103 o vor ajuta s\u0103 fac\u0103 asta.<\/strong> Dac\u0103 \u00eenva\u021b\u0103 s\u0103 combine corect alimentele, va avea mese s\u0103n\u0103toase \u0219i s\u0103\u021bioase \u0219i nu va mai avea at\u00e2tea pofte sau nevoia s\u0103 m\u0103n\u00e2nce dulciuri.<\/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\" id=\"jak-se-stravovat-podle-zdraveho-talire\">Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ad\u0103uga\u021bi fructe \u0219i legume la fiecare mas\u0103,&nbsp;<\/strong>\u00een ideea c\u0103 aceste superalimente ar trebui s\u0103 constituie \u00bd&nbsp; din farfurie. Dup\u0103 care m\u00e2nca\u021bi pe parcursul zilei 500-600 g din aceste alimente, \u00een special legume.<\/li>\n\n\n\n<li><strong>Consuma\u021bi proteine la fiecare mas\u0103.<\/strong> Pute\u021bi alterna \u00eentre carne slab\u0103, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sardine-in-ulei-de-masline-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/a>, ou\u0103, produse lactate, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, tempeh \u0219i seitan. Proteinele ar trebui s\u0103 constituie&nbsp; 1\u20444 din farfurie.<\/li>\n\n\n\n<li><strong>Alege\u021bi carbohidra\u021bi complec\u0219i.<\/strong> Alege\u021bi \u00eentre <a href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" class=\"ek-link\">ov\u0103z<\/a>, p\u00e2ine integral\u0103, orez, paste, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, hri\u0219c\u0103, bulgur, couscous, cartofi sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-paste-din-mazare-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legume<\/a>. Aceste alimente ar trebui s\u0103 constituie \u00bc din farfurie.<\/li>\n\n\n\n<li><strong>Concentra\u021bi-v\u0103 pe gr\u0103simi s\u0103n\u0103toase<\/strong>. Acestea includ uleiuri vegetale (de m\u0103sline, <a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulei de rapi\u021b\u0103<\/a>, avocado, dovleac), <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-pecan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a>, semin\u021be \u0219i <a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" class=\"ek-link\">unt de nuci<\/a>. M\u0103rimea por\u021biei ar trebui s\u0103 fie cam c\u00e2t degetul mare, dou\u0103 cel mult.<\/li>\n\n\n\n<li>Consuma\u021bi<strong> b\u0103uturi ne\u00eendulcite, cum ar fi ap\u0103 proasp\u0103t\u0103 \u0219i ceai.<\/strong> Pentru a consuma mai mult\u0103 ap\u0103, pute\u021bi aromatiza apa cu l\u0103m\u00e2ie sau un <strong><a href=\"https:\/\/gymbeam.ro\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" aria-label=\"\u00eendulcitor f\u0103r\u0103 calorii. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00eendulcitor f\u0103r\u0103 calorii.<\/a><\/strong> Be\u021bi zilnic circa 30-45 ml de ap\u0103 per kilogram de greutate corporal\u0103. Ad\u0103uga\u021bi \u00eenc\u0103 700 ml \u00een perioada \u00een care al\u0103pta\u021bi. Alice c\u00e2nt\u0103re\u0219te \u00een prezent 75 kg, iar asta \u00eenseamn\u0103 c\u0103 trebuie s\u0103 bea cel pu\u021bin 3 litri pe zi. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/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>Dac\u0103 v\u0103 intereseaz\u0103 beneficiile unei alimenta\u021bii s\u0103n\u0103toase, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-planujte-a-pripravujte-si-jidlo-predem\"><span class=\"ez-toc-section\" id=\"7_Planificati_si_pregatiti_mesele_in_avans\"><\/span>7. Planifica\u021bi \u0219i preg\u0103ti\u021bi mesele \u00een avans<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cu un nou-n\u0103scut, nu este deloc u\u0219or s\u0103 g\u0103se\u0219ti timp pentru a preg\u0103ti zilnic alimente proaspete. Alice a \u00eenv\u0103\u021bat s\u0103-\u0219i preg\u0103teasc\u0103 mesele \u00een avans, astfel \u00eenc\u00e2t s\u0103 poat\u0103 avea \u00eentotdeauna la dispozi\u021bie o por\u021bie de m\u00e2ncare echilibrat\u0103. Ea \u00eencearc\u0103 s\u0103 profite la maximum de timpul \u00een care copilul ei doarme sau este \u00eengrijit de partener. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jak-si-usnadnit-pripravu-jidla-pri-hubnuti\">Cum s\u0103 preg\u0103ti\u021bi mai u\u0219or m\u00e2ncarea astfel \u00eenc\u00e2t s\u0103 sl\u0103bi\u021bi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cencerca\u021bi s\u0103 planifica\u021bi ce m\u00e2nca\u021bi pentru urm\u0103toarele 2-3 zile&nbsp;<\/strong>\u0219i face\u021bi cump\u0103r\u0103turi \u00een consecin\u021b\u0103.<\/li>\n\n\n\n<li><strong>G\u0103ti\u021bi \u00eentotdeauna mai multe por\u021bii deodat\u0103.<\/strong> G\u0103ti\u021bi mai multe por\u021bii de garnituri, carne \u0219i alte surse de proteine \u200b\u200bcu dou\u0103 p\u00e2n\u0103 la trei zile \u00een avans. \u00cemp\u0103r\u021bi\u021bi mesele \u00een cutii individuale \u0219i p\u0103stra\u021bi-le la frigider. Pur \u0219i simplu \u00eenc\u0103lzi\u021bi con\u021binutul din cutie \u0219i completa\u021bi masa cu legume proaspete \u00eenainte de a m\u00e2nca. Dac\u0103 nu v\u0103 deranjeaz\u0103 s\u0103 m\u00e2nca\u021bi acelea\u0219i feluri de m\u00e2ncare mai multe zile la r\u00e2nd, g\u0103ti\u021bi mai multe por\u021bii din cel pu\u021bin dou\u0103 feluri de m\u00e2ncare pe care s\u0103 le servi\u021bi la pr\u00e2nz \u0219i cin\u0103.<\/li>\n\n\n\n<li><strong>Congela\u021bi m\u00e2ncarea care este \u00een plus.&nbsp;<\/strong>Nu trebuie s\u0103 arunca\u021bi o por\u021bie pe care nu o pute\u021bi m\u00e2nca. \u00cen congelator, m\u00e2ncarea se men\u021bine proasp\u0103t\u0103 pentru mai mult timp \u0219i o pute\u021bi m\u00e2nca atunci c\u00e2nd nu ave\u021bi timp s\u0103 g\u0103ti\u021bi.<\/li>\n\n\n\n<li><strong>Alege\u021bi preparate care se preg\u0103tesc u\u0219or.&nbsp;<\/strong>Spre exemplu, cu\u0219cu\u0219 cu tofu sote la tigaie cu legume este gata \u00een zece minute. Alte mese rapide includ paste cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a> la cuptor sau tortilla cu \u0219unc\u0103 \u0219i mozzarella.<\/li>\n\n\n\n<li>Preg\u0103ti\u021bi-v\u0103 gust\u0103rile. Uneori este posibil s\u0103 nu ave\u021bi timp pentru o mas\u0103 cald\u0103.\u021aine\u021bi la \u00eendem\u00e2n\u0103 gust\u0103ri s\u0103n\u0103toase \u0219i s\u0103\u021bioase. P\u00e2ine integral\u0103 cu past\u0103 de pe\u0219te, \u0219unc\u0103 sau br\u00e2nz\u0103, iaurt alb cu musli, mix de nuci cu o por\u021bie de fructe proaspete sau o banan\u0103 cu o lingur\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/unt-de-caju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de caju <\/a>ar putea fi alegerile potrivite.<\/li>\n\n\n\n<li><span style=\"color: #000000\"><strong>P\u0103stra\u021bi o rezerv\u0103 de legume proaspete acas\u0103.<\/strong> T\u0103ia\u021bi morcovi, castrave\u021bi, ardei \u0219i alte legume cu una sau dou\u0103 zile \u00eenainte. Pune\u021bi \u00een caserole sau borcane pline cu ap\u0103 curat\u0103. \u00cen acest fel, legumele feliate r\u0103m\u00e2n proaspete \u0219i crocante mai mult timp. Ve\u021bi avea oric\u00e2nd la \u00eendem\u00e2n\u0103 o surs\u0103 excelent\u0103 de fibre care s\u0103 v\u0103 potoleasc\u0103 foamea \u00een orice moment.<\/span><span style=\"color: #ff6600\"> [18-19]<\/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>V\u0103 pute\u021bi inspira pentru mese ce pot fi preg\u0103tite la caserole din articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/?p=312620\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Exemplu de plan alimentar de 2000 kcal.<\/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\" id=\"8-sportujte-tak-jak-vam-to-jen-vyhovuje\"><span class=\"ez-toc-section\" id=\"8_Alegeti_exercitiile_potrivite_pentru_voi\"><\/span>8. Alege\u021bi exerci\u021biile potrivite pentru voi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exerci\u021biile au o serie de beneficii nu doar \u00een perioada postnatala. <strong>Ajut\u0103 la pierderea \u00een greutate, precum \u0219i la \u00eent\u0103rirea \u00eentregului organism.<\/strong> De asemenea, reprezint\u0103 o form\u0103 excelent\u0103 de relaxare \u0219i o modalitate excelent\u0103 de a sc\u0103pa de grijile cotidiene, ajut\u00e2ndu-v\u0103 s\u0103 face\u021bi fa\u021b\u0103 stresului \u0219i s\u0103 dormi\u021bi mai bine. Alice face plimb\u0103ri de treizeci de minute \u00een fiecare zi, face exerci\u021bii de \u00eent\u0103rire a perineului \u0219i se antreneaz\u0103 de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 acas\u0103, cu greutatea corporal\u0103, \u00eentre dou\u0103zeci \u0219i treizeci de minute.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg\" alt=\"Cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi din nou dup\u0103 ce na\u0219te\u021bi?\" class=\"wp-image-312789\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg 819w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00-320x400.jpeg 320w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"jak-zacit-sportovat-po-porodu\">Cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi din nou dup\u0103 ce na\u0219te\u021bi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><b>\u00cencepe\u021bi cu plimb\u0103ri.&nbsp;<\/b>Greutatea c\u0103ruciorului va arde mai multe calorii dec\u00e2t o plimbare obi\u0219nuit\u0103.<\/span><span style=\"color: #ff6600\">&nbsp;[20]<\/span><\/li>\n\n\n\n<li><strong>Ad\u0103uga\u021bi exerci\u021bii pentru \u00eent\u0103rirea perineului (exerci\u021bii Kegel)<\/strong>. Cu ajutorul acestora, mu\u0219chii din zona pelvian\u0103 se contract\u0103 \u0219i se relaxeaz\u0103 \u00eentr-un mod controlat. De obicei, pute\u021bi \u00eencepe s\u0103 le practica\u021bi chiar la c\u00e2teva zile dup\u0103 na\u0219tere, cu excep\u021bia femeilor care au urmat o opera\u021bie de cezarian\u0103. Aceste exerci\u021bii vor ajuta la prevenirea declinului organelor abdominale, precum \u0219i a incontinen\u021bei \u0219i v\u0103 vor \u00eembun\u0103t\u0103\u021bi via\u021ba sexual\u0103. <span style=\"color: #ff6600\">[21-22]<\/span><\/li>\n\n\n\n<li><strong>Dac\u0103 a\u021bi fost diagnosticate cu diastaz\u0103<\/strong> (separarea mu\u0219chilor abdominali), consulta\u021bi un kinetoterapeut care v\u0103 va ajuta s\u0103 alege\u021bi exerci\u021biile potrivite \u0219i s\u0103 sc\u0103pa\u021bi de problem\u0103 c\u00e2t mai repede posibil. Nu \u00eencerca\u021bi exerci\u021biile clasice pentru abdomene. <span style=\"color: #ff6600\">[21-22]<\/span><\/li>\n\n\n\n<li><strong>Dup\u0103 \u0219ase s\u0103pt\u0103m\u00e2ni<\/strong> sau c\u00e2nd v\u0103 sim\u021bi\u021bi preg\u0103tite, ad\u0103uga\u021bi \u0219i mai multe forme de mi\u0219care. Alege\u021bi o activitate care s\u0103 v\u0103 men\u021bin\u0103 motivate \u0219i \u00eencepe\u021bi \u00eencet. Nu trebuie s\u0103 alerga\u021bi zeci de kilometri pe s\u0103pt\u0103m\u00e2n\u0103, a\u0219a cum f\u0103cea\u021bi \u00eenainte s\u0103 r\u0103m\u00e2ne\u021bi \u00eens\u0103rcinate. Cre\u0219te\u021bi treptat intensitatea \u0219i durata exerci\u021biilor fizice. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li><b>\u00cencerca\u021bi yoga, Pilates, <\/b><a class=\"ek-link\" 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\" aria-label=\" (opens in a new tab)\"><strong>ciclism,<\/strong><\/a> bicicletele sta\u021bionare sau \u00eenotul (dup\u0103 ce s\u00e2ngerarea se opre\u0219te).<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-2dc93974-e416-4a59-b2d9-f46129300b72\">\n<li><strong>Este posibil s\u0103 ave\u021bi articula\u021bii instabile<\/strong> \u0219i la \u0219ase luni dup\u0103 ce na\u0219te\u021bi, a\u0219a c\u0103 ave\u021bi grij\u0103 c\u00e2nd face\u021bi s\u0103rituri sau ridica\u021bi greut\u0103\u021bi mari. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 v\u0103 antrena\u021bi acas\u0103. Economisi\u021bi timp \u0219i o pute\u021bi face oric\u00e2nd g\u0103si\u021bi timp pentru voi. La \u00eenceput, exerci\u021biile cu propria greutate corporal\u0103 vor fi suficiente. Pe m\u0103sur\u0103 ce deveni\u021bi mai puternice, pute\u021bi ad\u0103uga greut\u0103\u021bi, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/benzi-elastice-loop-band-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">benzi de rezisten\u021b\u0103<\/a> sau folosi\u021bi un sistem de antrenare cu suspensie.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi s\u0103 fi\u021bi active cel pu\u021bin 30 de minute zilnic.&nbsp;<\/strong>Se pun \u0219i seriile de exerci\u021bii pe care le pute\u021bi face de mai multe ori pe zi.<\/li>\n\n\n\n<li><strong>Atunci c\u00e2nd v\u0103 antrena\u021bi, fi\u021bi atente la tehnica adecvat\u0103&nbsp;<\/strong>\u0219i la semnalele corpului. Dac\u0103 un exerci\u021biu nu v\u0103 este pe plac, cel mai bine s\u0103ri\u021bi peste el.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 pute\u021bi inspira pentru exerci\u021bii cu greutatea corporal\u0103 din articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/12-exercitii-cu-propria-dvs-greutate-care-va-vor-pastra-in-forma\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>12 exerci\u021bii cu propria greutate pentru a v\u0103 men\u021bine \u00een form\u0103<\/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\" id=\"9-doprejte-si-odpocinek\"><span class=\"ez-toc-section\" id=\"9_Odihniti-va\"><\/span>9. Odihni\u021bi-v\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Somnul \u0219i odihna de bun\u0103 calitate<\/strong> sunt la fel de importante \u00een pierderea \u00een greutate ca \u0219i dieta \u0219i exerci\u021biile fizice. Cu un nou-n\u0103scut, este posibil s\u0103 nu dormi\u021bi cinci ore pe noapte. Dar \u00eencerca\u021bi s\u0103 compensa\u021bi deficitul de somn c\u00e2t de mult pute\u021bi \u00een timpul zilei \u00eempreun\u0103 cu bebelu\u0219ul sau atunci c\u00e2nd ave\u021bi o bon\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ave\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">probleme cu somnul<\/a>, fi\u021bi atente la aportul de cafein\u0103 de dup\u0103-amiaza \u0219i seara. De asemenea, somnul poate fi perturbat \u0219i de mesele grele dinainte de culcare. \u00cenainte de culcare, evita\u021bi, de asemenea, s\u0103 naviga\u021bi pe internet sau s\u0103 v\u0103 uita\u021bi la televizor. \u00cenlocui\u021bi smartphone-ul cu o carte \u0219i crea\u021bi astfel o atmosfer\u0103 relaxant\u0103 pentru adormit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00een timpul zilei g\u0103si\u021bi un moment pentru voi, merge\u021bi la masaj, face\u021bi o baie cu spum\u0103, citi\u021bi sau vizita\u021bi o prieten\u0103.&nbsp;<strong>Dac\u0103 v\u0103 odihni\u021bi suficient trupul \u0219i mintea, lucrurile merg mai u\u0219or.&nbsp;<\/strong><\/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 beneficiile somnului din articolul nostru<strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <\/a><\/strong><a href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" class=\"ek-link\"><strong>Somnul: cel mai bun energizant \u0219i arz\u0103tor de gr\u0103simi.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg\" alt=\"Somnul \u0219i odihna sunt importante \u00een pierderea \u00een greutate\" class=\"wp-image-312803\" style=\"width:843px;height:562px\" title=\"Somnul \u0219i odihna sunt importante \u00een pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"10-sdilejte-svou-cestu-s-kamaradkou-a-s-nikym-se-nesrovnavejte\"><span class=\"ez-toc-section\" id=\"10_Impartasiti_calatoria_cu_o_prietena_si_nu_va_comparati_cu_nimeni\"><\/span>10. \u00cemp\u0103rt\u0103\u0219i\u021bi c\u0103l\u0103toria cu o prieten\u0103 \u0219i nu v\u0103 compara\u021bi cu nimeni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uneori este dificil s\u0103 \u00eembina\u021bi grija pentru copii, grija de gospod\u0103rie, exerci\u021biile fizice, g\u0103titul, rela\u021biile cu partenerii \u0219i familia \u0219i s\u0103 nu o lua\u021bi razna. Pe Alice o ajut\u0103 foarte mult prietena ei Patricia, cu care se antreneaz\u0103 \u0219i \u00ee\u0219i \u00eemp\u0103rt\u0103\u0219e\u0219te toate \u00eendoielile \u0219i realiz\u0103rile. Nu trebuie s\u0103 \u00eencepe\u021bi s\u0103 lua\u021bi lec\u021bii de grup sau s\u0103 cunoa\u0219te\u021bi oameni noi atunci c\u00e2nd chiar nu vr\u0103 dori\u021bi asta. <strong>G\u0103si\u021bi pe cineva cu care s\u0103 \u00eemp\u0103rt\u0103\u0219i\u021bi \u0219i care s\u0103 v\u0103 sus\u021bin\u0103 cal\u0103toria, s\u0103 v\u0103 motiva\u021bi \u0219i inspira\u021bi reciproc. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ave\u021bi grij\u0103 \u0219i nu v\u0103 compara\u021bi prea mult, <\/strong>fie c\u0103 e vorba de prietene sau celebrit\u0103\u021bi. Fiecare dintre noi suntem diferite. Doar pentru c\u0103 o actri\u021b\u0103 celebr\u0103 a sc\u0103pat de kilogramele acumulate \u00een sarcin\u0103 la doar o lun\u0103 dup\u0103 ce a n\u0103scut, asta nu \u00eenseamn\u0103 neap\u0103rat c\u0103 a f\u0103cut-o \u00eentr-un mod s\u0103n\u0103tos \u0219i de durat\u0103. Concentra\u021bi-v\u0103 exclusiv pe voi \u0219i pe progresul vostru.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg\" alt=\"Atunci c\u00e2nd sl\u0103bi\u021bi, este important s\u0103 nu v\u0103 compara\u021bi cu nimeni\" class=\"wp-image-312819\" style=\"width:843px;height:562px\" title=\"Atunci c\u00e2nd sl\u0103bi\u021bi, este important s\u0103 nu v\u0103 compara\u021bi cu nimeni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><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>Pierderea in greutate dup\u0103 sarcina are specificul ei, de care este important sa \u021bine\u021bi cont. Dac\u0103 sunte\u021bi proasp\u0103t\u0103 m\u0103mic\u0103, trebuie s\u0103 v\u0103 ajusta\u021bi dieta \u00een func\u021bie de al\u0103ptat \u0219i s\u0103 elimina\u021bi alimentele bogate \u00een gr\u0103simi \u0219i zah\u0103r. Forma\u021bi un plan alimentar alc\u0103tuit din <strong>alimente de calitate<\/strong> conform principiilor unei alimenta\u021bii s\u0103n\u0103toase. Ad\u0103uga\u021bi c\u00e2teva <strong>plimb\u0103ri, exerci\u021bii pentru \u00eent\u0103rirea perineului<\/strong> \u0219i \u00eencepe\u021bi treptat s\u0103 reveni\u021bi la sporturile preferate. Zilele provocatoare vor fi apoi recompensate (dup\u0103 cum este posibil) cu <strong>suficient somn \u0219i odihn\u0103<\/strong> pentru a v\u0103 sus\u021bine eforturile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi printre prietenele voastre o proasp\u0103t\u0103 m\u0103mic\u0103 care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103? Da\u021bi un share  acestui articol, pentru ca aceste sfaturi s\u0103 o ajute \u0219i pe ea s\u0103 sl\u0103beasc\u0103.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Cum s\u0103 sl\u0103bi\u021bi s\u0103n\u0103tos dup\u0103 sarcin\u0103? Acest articol v\u0103 prezint\u0103 ce alimente s\u0103 evita\u021bi atunci c\u00e2nd al\u0103pta\u021bi, cum s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi \u0219i ce rol joac\u0103 al\u0103ptarea \u00een pierderea \u00een greutate. <\/p>\n","protected":false},"author":129,"featured_media":312674,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[6458,6374,6674,7628],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-344336","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-exercitii-ro","9":"tag-pierdere-in-greutate","10":"tag-plan-alimentar","11":"tag-sanatate","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 s\u0103 sl\u0103bi\u021bi dup\u0103 o sarcin\u0103? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Procesul de pierdere \u00een greutate dup\u0103 o sarcin\u0103 este destul de specific. 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