{"id":382387,"date":"2022-07-08T12:28:34","date_gmt":"2022-07-08T10:28:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=382387"},"modified":"2022-07-08T13:13:28","modified_gmt":"2022-07-08T11:13:28","slug":"cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/","title":{"rendered":"10 cele mai frecvente gre\u0219eli la calculul \u0219i introducerea caloriilor \u00een aplica\u021bii"},"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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#De_cata_energie_aveti_nevoie_de_fapt\" title=\"De c\u00e2t\u0103 energie ave\u021bi nevoie de fapt?\">De c\u00e2t\u0103 energie ave\u021bi nevoie de fapt?<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#Cele_mai_frecvente_zece_greseli_de_calcul_al_caloriilor\" title=\"Cele mai frecvente zece gre\u0219eli de calcul al caloriilor\">Cele mai frecvente zece gre\u0219eli de calcul al caloriilor<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#1_Va_notati_alimentele_cu_o_diferenta_de_timp\" title=\"1. V\u0103 nota\u021bi alimentele cu o diferen\u021b\u0103 de timp\">1. V\u0103 nota\u021bi alimentele cu o diferen\u021b\u0103 de timp<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#2_Incercati_sa_ghiciti_valoarea_alimentelor\" title=\"2. \u00cencerca\u021bi s\u0103 ghici\u021bi valoarea alimentelor\">2. \u00cencerca\u021bi s\u0103 ghici\u021bi valoarea alimentelor<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#3_Folositi_sabloane_gata_facute_cu_privire_la_portiile_de_mancare_in_aplicatie\" title=\"3. Folosi\u021bi \u0219abloane gata f\u0103cute cu privire la por\u021biile de m\u00e2ncare \u00een aplica\u021bie\">3. Folosi\u021bi \u0219abloane gata f\u0103cute cu privire la por\u021biile de m\u00e2ncare \u00een aplica\u021bie<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#4_Estimati_cu_ajutorul_farfuriei\" title=\"4. Estima\u021bi cu ajutorul farfuriei\">4. Estima\u021bi cu ajutorul farfuriei<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#5_Nu_va_notati_fiecare_inghititura\" title=\"5. Nu v\u0103 nota\u021bi fiecare \u00eenghi\u021bitur\u0103\">5. Nu v\u0103 nota\u021bi fiecare \u00eenghi\u021bitur\u0103<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#6_Va_supraestimati_consumul_de_energie\" title=\"6. V\u0103 supraestima\u021bi consumul de energie\">6. V\u0103 supraestima\u021bi consumul de energie<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#7_Confundati_ingredientele_crude_cu_cele_gatite\" title=\"7. Confunda\u021bi ingredientele crude cu cele g\u0103tite\">7. Confunda\u021bi ingredientele crude cu cele g\u0103tite<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#8_Nu_consumati_un_anumit_tip_de_produs\" title=\"8. Nu consuma\u021bi un anumit tip de produs\">8. Nu consuma\u021bi un anumit tip de produs<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#9_Nu_va_notati_lichidele\" title=\"9. Nu v\u0103 nota\u021bi lichidele\">9. Nu v\u0103 nota\u021bi lichidele<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#10_Nu_sunteti_perseverenti\" title=\"10. Nu sunte\u021bi perseveren\u021bi\">10. Nu sunte\u021bi perseveren\u021bi<\/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\/cele-mai-frecvente-greseli-atunci-cand-va-notati-mesele-si-caloriile-intr-o-aplicatie1\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cencerca\u021bi s\u0103 sl\u0103bi\u021bi sau s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103? Atunci cu siguran\u021b\u0103 a\u021bi auzit de <strong>calculul<\/strong> <strong>caloriilor<\/strong>. Aceasta este o modalitate excelent\u0103 de a v\u0103 controla cu u\u0219urin\u021b\u0103 aportul zilnic de energie. Cu toate acestea, dac\u0103 nu sunte\u021bi foarte familiariza\u021bi cu caloriile \u0219i sunte\u021bi abia la \u00eenceput, sunt \u0219anse ca acest proces s\u0103 nu mearg\u0103 at\u00e2t de bine pe c\u00e2t v-a\u021bi a\u0219tepta. \u00cencep\u0103torii fac adesea gre\u0219eli fundamentale care pot <strong>\u00eent\u00e2rzia<\/strong> <strong>progresul<\/strong> cu s\u0103pt\u0103m\u00e2ni sau chiar luni. Dar nu dispera\u021bi, nu sunte\u021bi singurii. Ast\u0103zi, vom arunca o privire asupra celor mai frecvente gre\u0219eli atunci c\u00e2nd vine vorba de jurnalul alimentar \u0219i de calculul caloriilor. \u00cen plus, v\u0103 vom oferi \u0219i sfaturi despre cum s\u0103 le evita\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kolik-energie-vlastne-potrebujete\"><span class=\"ez-toc-section\" id=\"De_cata_energie_aveti_nevoie_de_fapt\"><\/span>De c\u00e2t\u0103 energie ave\u021bi nevoie de fapt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte de a enumera gre\u0219elile reale \u00een ceea ce prive\u0219te calculul caloriilor, este necesar\u0103 o men\u021biune referitoare la <strong>determinarea aportului de<\/strong> <strong>energie<\/strong>. Doar pentru c\u0103 cei din jurul vostru sl\u0103besc cu un aport de 2300 kcal nu \u00eenseamn\u0103 c\u0103 acesta este aportul ideal \u0219i pentru voi. Acest lucru se datoreaz\u0103 faptului c\u0103 fiecare persoan\u0103 are un <strong>punct de plecare diferit<\/strong>, care este determinat de stilul de via\u021b\u0103, cerin\u021bele fizice ale jobului, hobby-uri \u0219i alte activit\u0103\u021bi. Astfel, o femeie minion\u0103 mai pu\u021bin activ\u0103 care este u\u0219or supraponderal\u0103 va avea un aport recomandat diferit fa\u021b\u0103 de un b\u0103rbat obez \u00eenalt care face \u0219i sport. Cu toate acestea, pe l\u00e2ng\u0103 constitu\u021bia voastr\u0103 fizic\u0103, \u0219i stilul de via\u021b\u0103 \u0219i mul\u021bi al\u021bi factori, cum ar fi <strong>v\u00e2rsta, istoricul alimentar \u0219i a\u0219a mai departe<\/strong>, au un impact asupra greut\u0103\u021bii voastre. <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<p>Cel mai simplu mod de a v\u0103 determina aportul de calorii \u00een raport cu obiectivul vostru este s\u0103 utiliza\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calculatorul nostru online de energie \u0219i macronutrien\u021bi<\/strong><\/a>. Acesta va estima aproximativ aportul de macronutrien\u021bi \u0219i de calorii totale \u00een func\u021bie de v\u00e2rsta, greutatea, \u00een\u0103l\u021bimea, activit\u0103\u021bile \u0219i stilul vostru de via\u021b\u0103. Pute\u021bi folosi aceste valori ca <strong>un fel de referin\u021b\u0103 atunci c\u00e2nd v\u0103 crea\u021bi alimenta\u021bia \u0219i v\u0103 calcula\u021bi caloriile<\/strong>, dar nu le lua\u021bi ca pe ceva fix. \u00cencerca\u021bi s\u0103 observa\u021bi \u0219i singuri cum reac\u021bioneaz\u0103 corpul vostru la un anumit aport, apoi v\u0103 pute\u021bi modifica valorile \u00een consecin\u021b\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, nu trebuie s\u0103 v\u0103 face\u021bi griji deoarece calculul caloriilor nu este singura modalitate de a pierde \u00een greutate. Spre exemplu, pute\u021bi urma <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>regulile unei alimenta\u021bii s\u0103n\u0103toase<\/strong><\/a>. \u00cen cele din urm\u0103, dac\u0103 decide\u021bi s\u0103 face\u021bi acest lucru m\u0103car pentru o vreme, ve\u021bi c\u00e2\u0219tiga experien\u021b\u0103 \u0219i informa\u021bii valoroase pe care le ve\u021bi folosi \u00een viitor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre cantitatea de energie pe care o con\u021bine fiecare macronutrient \u0219i despre cum s\u0103 gestiona\u021bi aportul de calorii, citi\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/un-ghid-simplu-despre-numaratul-caloriilor-si-atingerea-obiectivelor\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Un ghid simplu despre num\u0103ratul caloriilor \u0219i atingerea obiectivelor.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-1124x749.jpg\" alt=\"Care este aportul de calorii pe care ar trebui s\u0103-l ave\u021bi?\" class=\"wp-image-341337\" width=\"843\" height=\"562\" title=\"Care este aportul de calorii pe care ar trebui s\u0103-l ave\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1215789577-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-nejcastejsich-chyb-pri-pocitani-kalorii\"><span class=\"ez-toc-section\" id=\"Cele_mai_frecvente_zece_greseli_de_calcul_al_caloriilor\"><\/span>Cele mai frecvente zece gre\u0219eli de calcul al caloriilor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-a\u021bi aflat vreodat\u0103 \u00een situa\u021bia \u00een care v\u0103 calcula\u021bi caloriile de una sau dou\u0103 luni \u0219i a\u021bi sim\u021bit c\u0103 <strong>nu se \u00eent\u00e2mpl\u0103 nimic?<\/strong> Dac\u0103 v-a\u021bi setat bine aportul de calorii, este foarte posibil s\u0103 face\u021bi o gre\u0219eal\u0103 pe alt plan. Este foarte greu s\u0103 reu\u0219i\u021bi s\u0103 face\u021bi totul bine, mai ales dac\u0103 m\u00e2nca\u021bi ocazional \u00een ora\u0219. A\u0219a c\u0103 haide\u021bi s\u0103 arunc\u0103m o privire la cele mai frecvente gre\u0219eli, astfel \u00eenc\u00e2t s\u0103 le pute\u021bi preveni.<\/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-zapisujete-jidlo-s-casovym-odstupem\"><span class=\"ez-toc-section\" id=\"1_Va_notati_alimentele_cu_o_diferenta_de_timp\"><\/span>1. V\u0103 nota\u021bi alimentele cu o diferen\u021b\u0103 de timp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru prima gre\u0219eal\u0103 poate fi de vin\u0103 memoria voastr\u0103. V-a\u021bi preg\u0103tit toat\u0103 ziua pentru \u0219coal\u0103 sau pentru job, a\u021bi avut de f\u0103cut treburi casnice, iar <strong>seara a\u021bi g\u0103sit \u00een sf\u00e2r\u0219it timp s\u0103 nota\u021bi ce a\u021bi m\u00e2ncat de fapt toat\u0103 ziua<\/strong>. \u00cen regul\u0103, dar cine \u00ee\u0219i poate aminti dup\u0103 at\u00e2tea ore dac\u0103 a consumat \u0219apte sau zece linguri de cereale la micul dejun? Iar biscui\u021bii de la cafea au fost azi sau ieri? Dar ciocolata primit\u0103 de la colegul t\u0103u de diminea\u021b\u0103&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu aceast\u0103 abordare, este <strong>u\u0219or s\u0103 uita\u021bi unele ingrediente sau cantit\u0103\u021bile acestora<\/strong>. \u00cen plus, este posibil s\u0103 introduce\u021bi doza zilnic\u0103 \u00een aplica\u021bie dup\u0103-amiaza \u0219i s\u0103 descoperi\u021bi c\u0103 mai ave\u021bi doar 100 de kcal pentru restul zilei, ceea ce cu siguran\u021b\u0103 nu v\u0103 dori\u021bi, pentru c\u0103 nimeni nu-\u0219i dore\u0219te s\u0103 mearg\u0103 la culcare fl\u0103m\u00e2nd.<\/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-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>O modalitate simpl\u0103 de a evita aceast\u0103 gre\u0219eal\u0103 este s\u0103 <strong>\u00eenregistra\u021bi m\u00e2ncarea atunci c\u00e2nd citi\u021bi re\u021beta sau c\u00e2nd preg\u0103ti\u021bi efectiv felul de m\u00e2ncare<\/strong>. Atunci c\u00e2nd desc\u0103rca\u021bi aplica\u021bia pe telefon, pur \u0219i simplu c\u00e2nt\u0103ri\u021bi ingredientele, nota\u021bi-le \u0219i ad\u0103uga\u021bi mai multe. Astfel, nu ve\u021bi uita nimic. \u00cen plus, ve\u021bi putea \u021bine eviden\u021ba pe parcursul zilei <strong>a aportului de energie \u0219i ce alte alimente pute\u021bi include \u00een aportul vostru \u00een acea zi<\/strong>. Este \u0219i mai u\u0219or s\u0103 v\u0103 planifica\u021bi din timp aportul pentru ziua respectiv\u0103 \u0219i apoi s\u0103 preg\u0103ti\u021bi fiecare mas\u0103 \u00een func\u021bie de ingredientele pe care le-a\u021bi \u00eenregistrat. \u00cen acest fel, <strong>nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 v\u0103 nota\u021bi seara aceste informa\u021bii<\/strong>, iar voi v\u0103 pute\u021bi continua activit\u0103\u021bile mai pl\u0103cute.<\/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=\"2-odhadujete-jidlo\"><span class=\"ez-toc-section\" id=\"2_Incercati_sa_ghiciti_valoarea_alimentelor\"><\/span>2. \u00cencerca\u021bi s\u0103 ghici\u021bi valoarea alimentelor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aceast\u0103 gre\u0219eal\u0103 este adesea f\u0103cut\u0103 de persoanele \u00eencep\u0103toare care <strong>nu vor s\u0103 renun\u021be la mesele obi\u0219nuite de la restaurant<\/strong>. E posibil s\u0103 crede\u021bi c\u0103 dac\u0103 a\u021bi c\u00e2nt\u0103rit m\u00e2ncarea timp de o s\u0103pt\u0103m\u00e2n\u0103, a\u021bi \u00een\u021beles despre ce este vorba, dar nu e chiar a\u0219a. Este u\u0219or s\u0103 v\u0103 da\u021bi seama c\u0103 por\u021bia de cartofi din farfurie nu are 100 g, ci mai degrab\u0103 300. La fel este \u0219i \u00een cazul c\u0103rnii, deoarece oamenii <strong>tind s\u0103-\u0219i subestimeze aportul.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 chiar \u0219i un studiu care confirm\u0103 acest lucru. Participan\u021bii au crezut c\u0103 au un aport caloric de 1.200 kcal, \u00eens\u0103, de fapt, consumau cu 47% mai mult. \u00cen plus, nu doar popula\u021bia general\u0103 are o problem\u0103 cu estimarea cantit\u0103\u021bilor. Chiar \u0219i exper\u021bii \u00een nutri\u021bie \u00ee\u0219i subestimeaz\u0103 aportul cu o medie de 223 kcal pe zi, de\u0219i este de a\u0219teptat ca ace\u0219tia s\u0103 fie perfec\u021bi \u00een acest domeniu. <span style=\"color: #ff6600\">[2-4]<\/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=\"co-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>Dac\u0103 nu ave\u021bi experien\u021b\u0103 \u00een calculul caloriilor, cel mai bine este s\u0103 <strong>lua\u021bi masa c\u00e2t mai rar posibil \u00een restaurante<\/strong> pentru a v\u0103 controla mai bine aportul. <strong>Dac\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi corect alimentele<\/strong> acas\u0103 pentru o perioad\u0103, ve\u021bi putea estima \u00een timp mai bine por\u021biile din restaurant. Apoi pute\u021bi spune cu u\u0219urin\u021b\u0103 dac\u0103 ave\u021bi \u00een farfurie 100 g sau 300 g de paste fierte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 m\u00e2nca\u021bi \u00een ora\u0219, dar nu v\u0103 pricepe\u021bi foarte bine la estim\u0103ri, \u00eencerca\u021bi s\u0103 alege\u021bi restaurante <strong>care s\u0103 men\u021bioneze greutatea brut\u0103 a alimentelor<\/strong> pentru a v\u0103 fi mai u\u0219or. Totodat\u0103, pute\u021bi spune osp\u0103tarului c\u0103 dori\u021bi separat sosul pentru a putea controla mai bine cantitatea alimentelor. Unele lan\u021buri de restaurante chiar afi\u0219eaz\u0103 pe site-urile lor <strong>c\u00e2te calorii \u0219i macronutrien\u021bi con\u021bine fiecare fel de m\u00e2ncare<\/strong>. Acest lucru faciliteaz\u0103 \u00eenregistrarea aportului alimentar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 m\u00e2nca\u021bi \u00een mod regulat la restaurante de tip fast-food, spre exemplu, \u00eencerca\u021bi s\u0103 citi\u021bi valoarea nutri\u021bional\u0103 a alimentelor pe site. Posibil s\u0103 fi\u021bi surprin\u0219i de c\u00e2te calorii are cheeseburger-ul vostru dublu preferat cu o por\u021bie suplimentar\u0103 de bacon.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-1124x750.jpg\" alt=\"Ghici\u021bi valoarea alimentelor \u0219i de aceea nu ob\u021bine\u021bi rezultate\" class=\"wp-image-341351\" width=\"843\" height=\"563\" title=\"Ghici\u021bi valoarea alimentelor \u0219i de aceea nu ob\u021bine\u021bi rezultate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-502387628-1-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-pouzivate-pripravene-sablony-kusu-a-porci-jidel-v-aplikaci\"><span class=\"ez-toc-section\" id=\"3_Folositi_sabloane_gata_facute_cu_privire_la_portiile_de_mancare_in_aplicatie\"><\/span>3. Folosi\u021bi \u0219abloane gata f\u0103cute cu privire la por\u021biile de m\u00e2ncare \u00een aplica\u021bie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Banan\u0103 &#8211; 1 bucat\u0103, pui cu boia de ardei &#8211; 1 por\u021bie, baghet\u0103 cu pui &#8211; 1 bucat\u0103. Pare simplu, nu? Atunci tocmai <strong>asta e problema<\/strong>. Nu exist\u0103 doar por\u021bii sau buc\u0103\u021bi. Por\u021biile sunt pentru muncitori dup\u0103 o zi de munc\u0103 sau pentru persoanele slabe cu un stil de via\u021b\u0103 sedentar.<\/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-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>Atunci c\u00e2nd v\u0103 preg\u0103ti\u021bi por\u021bia de m\u00e2ncare, <strong>c\u00e2nt\u0103ri\u021bi individual ingredientele <\/strong>\u0219i nota\u021bi-le. Totu\u0219i, este mai u\u0219or s\u0103 v\u0103 <strong>nota\u021bi \u0219i s\u0103 c\u00e2nt\u0103ri\u021bi toate ingredientele crude<\/strong>. Apoi pute\u021bi introduce doar ce a\u021bi consumat, s\u0103 zicem, \u00bc din tot, iar aplica\u021bia poate calcula direct c\u00e2te ingrediente individuale au fost. \u00cen acest fel, pute\u021bi <strong>urm\u0103ri cu u\u0219urin\u021b\u0103 aportul de calorii<\/strong> chiar dac\u0103 g\u0103ti\u021bi pentru mai multe persoane \u0219i nu dori\u021bi s\u0103 v\u0103 preg\u0103ti\u021bi mese speciale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i \u00eenc\u0103 un <strong>sfat practic<\/strong>. Dac\u0103 ad\u0103uga\u021bi \u00een aplica\u021bie un fel de m\u00e2ncare pe care \u00eel preg\u0103ti\u021bi singuri, <strong>salva\u021bi-l imediat<\/strong>. Data viitoare c\u00e2nd g\u0103ti\u021bi, nu trebuie s\u0103 c\u0103uta\u021bi din nou ingredientele, ci doar s\u0103 ajusta\u021bi greutatea, <strong>ceea ce v\u0103 va economisi mult timp<\/strong>. Multe persoane au c\u00e2teva feluri de m\u00e2ncare preferate pe care oricum le g\u0103tesc \u00een mod regulat. Salvarea lor \u00een aplica\u021bie poate face \u00eenregistrarea mult mai u\u0219oar\u0103.<\/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<h2 class=\"wp-block-heading\" id=\"4-odhadujete-pomoci-nadobi\"><span class=\"ez-toc-section\" id=\"4_Estimati_cu_ajutorul_farfuriei\"><\/span>4. Estima\u021bi cu ajutorul farfuriei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2te grame crede\u021bi c\u0103 are <strong>o lingur\u0103 de <a href=\"https:\/\/gymbeam.ro\/unt-de-arahide-100-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de arahide<\/a><\/strong>? \u021aine\u021bi cont de faptul c\u0103 produsul cu o consisten\u021b\u0103 lichid\u0103 este diferit de cel cu o consisten\u021b\u0103 solid\u0103. Iar \u00een ceea ce prive\u0219te <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arahidele<\/a>, care sunt o surs\u0103 bogat\u0103 de gr\u0103simi, este foarte important dac\u0103 nota\u021bi 10 g (60 kcal) sau 35 g (181 kcal).<\/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-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p><strong>Nu mai \u00eencerca\u021bi s\u0103 estima\u021bi cantitatea cu ajutorul ce\u0219tilor, lingurilor \u0219i altor ustensile<\/strong>. Cel mai bun mod de a fi preci\u0219i este s\u0103 v\u0103 achizi\u021biona\u021bi un <strong>c\u00e2ntar de buc\u0103t\u0103rie<\/strong>. Cel pu\u021bin la \u00eenceput, acesta o s\u0103 v\u0103 ajute s\u0103 v\u0103 m\u0103sura\u021bi por\u021biile <strong>din ochi<\/strong>. \u00cen cele din urm\u0103, este posibil s\u0103 ajunge\u021bi \u00een punctul \u00een care nu mai ave\u021bi nevoie de c\u00e2ntar, fiind capabili s\u0103 v\u0103 estima\u021bi por\u021bia cu precizia unui ceas elve\u021bian.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-1124x857.jpg\" alt=\"Estima\u021bi cu dimensiunea farfuriei \u0219i, prin urmare, nu ob\u021bine\u021bi rezultate\" class=\"wp-image-341366\" width=\"843\" height=\"643\" title=\"Estima\u021bi cu dimensiunea farfuriei \u0219i, prin urmare, nu ob\u021bine\u021bi rezultate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-1124x857.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-400x305.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1-1536x1171.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/656_8547-1.jpg 1914w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-nezapisujete-uzdibovani\"><span class=\"ez-toc-section\" id=\"5_Nu_va_notati_fiecare_inghititura\"><\/span>5. Nu v\u0103 nota\u021bi fiecare \u00eenghi\u021bitur\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odat\u0103 ce a\u021bi \u00eenceput s\u0103 v\u0103 nota\u021bi caloriile, trebuie s\u0103 fi\u021bi responsabili \u0219i <strong>s\u0103 nota\u021bi cu adev\u0103rat totul<\/strong>. Nu este suficient s\u0103 lua\u021bi \u00een considerare doar por\u021bia finit\u0103 de m\u00e2ncare pe care o ave\u021bi \u00een farfurie. Conteaz\u0103 \u0219i cele zece linguri de sos pe care le-a\u021bi consumat \u00een timpul g\u0103titului. De asemenea, trebuie s\u0103 nota\u021bi orice degustare din farfuria partenerului \u0219i chiar \u0219i c\u00e2t a\u021bi savurat dintr-un baton de ciocolat\u0103 de la un coleg. <strong>Totul conteaz\u0103<\/strong>, deoarece toate acestea pot ad\u0103uga c\u00e2teva sute de kcal la aportul zilnic.<\/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-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>Dac\u0103 nu v\u0103 pute\u021bi ab\u021bine s\u0103 ron\u021b\u0103i\u021bi, trebuie s\u0103 ave\u021bi acas\u0103 <strong>un c\u00e2ntar de buc\u0103t\u0103rie la \u00eendem\u00e2n\u0103 \u00een orice moment<\/strong>. \u00cenainte de a consuma un aliment, c\u00e2nt\u0103ri\u021bi-l \u0219i <strong>nota\u021bi-l<\/strong>. Iar dac\u0103 nu \u0219ti\u021bi cum s\u0103 calcula\u021bi acest lucru \u00een eviden\u021ba voastr\u0103, c\u00e2ntari\u021bi \u00eentregul fel de m\u00e2ncare \u0219i vede\u021bi c\u00e2te grame au r\u0103mas. Apoi nota\u021bi cantitatea. Destul de complicat, nu? Atunci cel mai u\u0219or lucru de f\u0103cut este s\u0103 <strong>evita\u021bi s\u0103 mai ron\u021b\u0103i\u021bi<\/strong> \u0219i consuma\u021bi cu adev\u0103rat doar ceea ce pune\u021bi \u00een farfurie. Deseori, oamenii nici nu-\u0219i dau seama c\u0103 se plictisesc, se plimb\u0103 prin cas\u0103 \u0219i <strong>ciugulesc tot felul de bun\u0103t\u0103\u021bi<\/strong>. Caloriile provenite din aceste produse se pot acumula pe parcursul unei zile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u021bi vedea c\u0103 atunci c\u00e2nd ve\u021bi sc\u0103pa de acest obicei, procesul de sl\u0103bire va fi mult mai u\u0219or. Atunci c\u00e2nd v\u0103 ve\u021bi opri din ciugulit, ve\u021bi vedea c\u0103 ve\u021bi economisi calorii pe care le pute\u021bi folosi apoi pentru a <strong>cre\u0219te dimensiunea por\u021biei de pr\u00e2nz sau de la cin\u0103<\/strong>. Acest aspect este foarte improtant, mai ales dac\u0103 sunte\u021bi la diet\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vre\u021bi s\u0103 afla\u021bi mai multe despre motivul pentru care ciugulitul \u0219i ron\u021b\u0103itul nu v\u0103 ajut\u0103 s\u0103 sl\u0103bi\u021bi? Atunci nu trebuie s\u0103 rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-va-impiedica-gustarile-sa-pierdeti-in-greutate-11-moduri-usoare-de-a-va-tine-dieta-sub-control\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum v\u0103 \u00eempiedic\u0103 gust\u0103rile s\u0103 pierde\u021bi \u00een greutate? 11 moduri u\u0219oare de a v\u0103 \u021bine dieta sub control.<\/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=\"6-precenujete-svuj-vydej-energie\"><span class=\"ez-toc-section\" id=\"6_Va_supraestimati_consumul_de_energie\"><\/span>6. V\u0103 supraestima\u021bi consumul de energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sunte\u021bi la sal\u0103 de jum\u0103tate de or\u0103 \u0219i sim\u021bi\u021bi c\u0103 <strong>arde\u021bi energie de parc\u0103 a\u021bi fi o central\u0103 nuclear\u0103<\/strong>? Ne pare r\u0103u s\u0103 v\u0103 dezam\u0103gim, dar nu este chiar a\u0219a. Un antrenament scurt joac\u0103 un rol mic \u00een <strong>consumul total zilnic de energie<\/strong>. Dar nu v\u0103 face\u021bi griji, nu sunte\u021bi singurii care cred asta. Studiul men\u021bionat anterior confirm\u0103 acest lucru. Conform acestuia, <strong>oamenii tind s\u0103-\u0219i subestimeze aportul caloric<\/strong> \u0219i s\u0103-\u0219i supraestimeze consumul de energie cu p\u00e2n\u0103 la 51%. Deseori, pot avea din gre\u0219eal\u0103 impresia c\u0103 tocmai s-au antrenat, a\u0219a c\u0103 merit\u0103 acel tort cu o por\u021bie suplimentar\u0103 de ciocolat\u0103. \u00cen consecin\u021b\u0103, acest lucru \u00eei face s\u0103-\u0219i <strong>completeze aportul caloric pe care l-au ars \u0219i s\u0103 mai adauge pu\u021bin \u00een plus<\/strong>. A\u0219adar, e greu s\u0103 fi\u021bi \u00een deficit caloric. <span style=\"color: #ff6600\">[2]<\/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=\"co-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>Dac\u0103 \u021bine\u021bi eviden\u021ba caloriilor arse prin sport, folosi\u021bi cel pu\u021bin un ceas sau o centur\u0103 care s\u0103 \u021bin\u0103 cont de ritmul cardiac. <strong>Nu utiliza\u021bi valori generice pe care vi le arat\u0103 aplica\u021biile<\/strong>. Adesea, acestea dep\u0103\u0219esc semnificativ sfera realit\u0103\u021bii. Pentru a evita s\u0103 v\u0103 estima\u021bi caloriile arse prin sport, calcula\u021bi-v\u0103 aportul cu ajutorul unui <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">calculator<\/a> care <strong>\u021bine deja cont de stilul vostru de via\u021b\u0103 activ<\/strong>. Singura voastr\u0103 preocupare va fi atunci aportul alimentar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi c\u00e2te calorii arde\u021bi prin diferite activit\u0103\u021bi? Atunci nu trebuie s\u0103 rata\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pierdeti-un-kilogram-de-grasime-si-cata-energie-are-de-fapt\/\" target=\"_blank\" aria-label=\"Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime \u0219i c\u00e2t\u0103 energie are de fapt? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 pierde\u021bi un kilogram de gr\u0103sime \u0219i c\u00e2t\u0103 energie are de fapt?<\/strong><\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-1124x749.jpg\" alt=\"V\u0103 supraestima\u021bi consumul de energie \u0219i, prin urmare, nu sl\u0103bi\u021bi\" class=\"wp-image-341381\" width=\"843\" height=\"562\" title=\"V\u0103 supraestima\u021bi consumul de energie \u0219i, prin urmare, nu sl\u0103bi\u021bi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IVP_9675-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-pletete-si-suroviny-v-syrovem-a-uvarenem-stavu\"><span class=\"ez-toc-section\" id=\"7_Confundati_ingredientele_crude_cu_cele_gatite\"><\/span>7. Confunda\u021bi ingredientele crude cu cele g\u0103tite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Introduce\u021bi un produs alimentar \u00een aplica\u021bie dar <strong>nu v\u0103 mai g\u00e2ndi\u021bi \u00een ce stare se afl\u0103 acesta<\/strong>? Aceasta poate fi o alt\u0103 gre\u0219eal\u0103 care \u00eent\u00e2rzie progresul, deoarece <strong>este o mare diferen\u021b\u0103 \u00eentre alimentele crude \u0219i cele g\u0103tite<\/strong>. Spre exemplu, orezul are <strong>de 3 &#8211; 4 ori mai pu\u021bine kilocalorii<\/strong> \u00een stare g\u0103tit\u0103 fa\u021b\u0103 de starea crud\u0103 pentru aceea\u0219i cantitate. Acest lucru se datoreaz\u0103 apei pe care o absoarbe \u00een timpul g\u0103titului. \u0218i, \u00een mod similar, majoritatea cerealelor \u0219i pseudo cerealelor fac acela\u0219i lucru. Din cauza acestei gre\u0219eli, <strong>pute\u021bi ad\u0103uga f\u0103r\u0103 s\u0103 \u0219ti\u021bi c\u00e2teva sute de kilocalorii mai pu\u021bin<\/strong> dec\u00e2t a\u021bi m\u00e2ncat de fapt.<\/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-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>Cel mai simplu mod este s\u0103 <strong>c\u00e2nt\u0103ri\u021bi toate alimentele crude<\/strong>. Acest lucru v\u0103 va oferi o estimare mult mai precis\u0103 dec\u00e2t atunci c\u00e2nd c\u00e2nt\u0103ri\u021bi m\u00e2ncarea g\u0103tit\u0103. Totu\u0219i, dac\u0103 achizi\u021biona\u021bi orez g\u0103tit \u00een prealabil, spre exemplu, c\u0103uta\u021bi \u00eentotdeauna m\u00e2ncarea \u00een starea ei g\u0103tit\u0103. Ve\u021bi vedea, de asemenea, c\u0103 <strong>valoarea sa caloric\u0103 va fi diferit\u0103 de starea sa crud\u0103<\/strong> (100 g de orez crud, paste sau cu\u0219cu\u0219 au aproximativ 350 kcal).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a v\u0103 face o idee mai bun\u0103, \u00eencerca\u021bi s\u0103 c\u00e2nt\u0103ri\u021bi diferite feluri de m\u00e2ncare crude \u0219i g\u0103tite. \u00cen acest fel, pute\u021bi vedea cum se modific\u0103 greutatea lor. \u00cen cele din urm\u0103, acest lucru v\u0103 poate <strong>ajuta \u0219i cu estimarea felurilor de m\u00e2ncare din restaurante<\/strong>. Dac\u0103 ave\u021bi o por\u021bie mare de orez \u00een fa\u021ba voastr\u0103, ve\u021bi putea estima mai bine c\u00e2te grame au fost acestea c\u00e2nd au fost crude.<\/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-neresite-konkretni-typ-vyrobku\"><span class=\"ez-toc-section\" id=\"8_Nu_consumati_un_anumit_tip_de_produs\"><\/span>8. Nu consuma\u021bi un anumit tip de produs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 place s\u0103 consuma\u021bi produse de patiserie ca gustare? Atunci ar trebui s\u0103 fi\u021bi aten\u021bi cum le nota\u021bi. \u00cen func\u021bie de tipul acestora, 100 g de chifl\u0103 alb\u0103 <strong>pot varia cu zeci de kilocalorii<\/strong>. Acela\u0219i lucru este valabil \u0219i pentru alte alimente, cum ar fi hummus-ul. Este o diferen\u021b\u0103 \u00eentre cel g\u0103tit acas\u0103 \u0219i cel cump\u0103rat din magazin, care poate avea <strong>un con\u021binut mult mai mare de gr\u0103simi<\/strong>. Aceste inexactit\u0103\u021bi \u00een anumite tipuri de alimente v\u0103 <strong>compenseaz\u0103 deseori aportul caloric cu consumul de energie \u00een loc s\u0103 v\u0103 ajute s\u0103 fi\u021bi \u00eentr-un deficit de calorii.<\/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\" id=\"co-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>Dac\u0103 g\u0103ti\u021bi acas\u0103 p\u00e2ine, hummus sau alte feluri de m\u00e2ncare, cel mai bine este s\u0103 <strong>nota\u021bi direct ingredientele brute<\/strong>. De asemenea, pute\u021bi salva astfel de alimente \u00een aplica\u021bie \u0219i apoi s\u0103 introduce\u021bi doar propor\u021bia consumat\u0103 (de exemplu, 1\/10 &#8211; \u00een cazul unui rulou din zece). Dac\u0103 dori\u021bi s\u0103 nota\u021bi un aliment cump\u0103rat din magazin, <strong>c\u0103uta\u021bi \u00eentotdeauna un anumit tip dup\u0103 marc\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unele aplica\u021bii (de exemplu, MyFitnessPal) pot chiar <strong>s\u0103 scaneze codul de bare al alimentelor<\/strong> \u0219i s\u0103-l urm\u0103reasc\u0103, u\u0219ur\u00e2ndu-v\u0103 astfel munca. Iar dac\u0103 un aliment pe care l-a\u021bi achizi\u021bionat nu este \u00een aplica\u021bie, ave\u021bi dou\u0103 op\u021biuni. Fie <strong>\u00eel pute\u021bi crea singuri<\/strong>, salv\u00e2nd munca altor utilizatori, fie pute\u021bi <strong>\u00eencerca s\u0103 g\u0103si\u021bi c\u00e2t mai multe potriviri cu alimentele existente \u00een baza de date<\/strong>. Acest lucru va reduce apoi riscul diferen\u021belor majore.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-1124x749.jpg\" alt=\"\u00cenregistra\u021bi tipul exact de m\u00e2ncare \u00een aplica\u021bie\" class=\"wp-image-341395\" width=\"843\" height=\"562\" title=\"\u00cenregistra\u021bi tipul exact de m\u00e2ncare \u00een aplica\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1368016179-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"9-nezapisujete-tekutiny\"><span class=\"ez-toc-section\" id=\"9_Nu_va_notati_lichidele\"><\/span>9. Nu v\u0103 nota\u021bi lichidele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u021bi auzit vreodat\u0103 de expresia <strong>\u201ecalorii lichide\u201d<\/strong>? Acestea pot fi adesea <strong>o problem\u0103 ascuns\u0103, mai ales \u00een timpul dietelor de sl\u0103bire<\/strong>. Din p\u0103cate, nu este suficient s\u0103 nota\u021bi salata pe care a\u021bi m\u00e2ncat-o la pr\u00e2nz \u00een aplica\u021bie. Conteaz\u0103 \u0219i cei 500 ml de suc \u0219i McCaf\u00e9\u00ae Mocha Frapp\u00e9 pe care l-a\u021bi b\u0103ut, deoarece acesta a crescut aportul caloric cu o impresionant\u0103 cantitate de 700 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste b\u0103uturi pot <strong>acoperi cu u\u0219urin\u021b\u0103 o treime din aportul zilnic al unei persoane<\/strong>. Nu trebuie s\u0103 mai men\u021bion\u0103m faptul c\u0103 aceste <strong>b\u0103uturi nu v\u0103 vor oferi senza\u021bia de sa\u021bietate pentru mult timp<\/strong>, nu? Ca s\u0103 nu mai vorbim de c\u00e2te calorii poate consuma o persoan\u0103 atunci c\u00e2nd iese \u00een ora\u0219 cu prietenii la \u201eo\u201d bere. A\u0219adar, consulta\u021bi tabelul nostru pentru a vedea c\u00e2te calorii pot avea diferite b\u0103uturi.<\/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=\"kolik-kalorii-obsahuje-pivo-vino-kava-dzus-a-dalsi-napoje\">C\u00e2te calorii sunt \u00een bere, vin, cafea, suc \u0219i alte b\u0103uturi?<\/h3>\n\n\n\n<p>Valorile din tabel sunt pur orientative, deoarece pot varia de la un produc\u0103tor la altul.<\/p>\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\"><strong>B\u0103uturi<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Valoare energetic\u0103<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cafea f\u0103r\u0103 lapte \u0219i zah\u0103r<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ap\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bere (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">210 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cola (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">220 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Suc natural (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">220 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vin demisec (500 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">360 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Frapp\u00e9 McCaf\u00e9\u00ae Mocha (Medium)<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"co-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p>\u00cen acest caz, solu\u021bia este simpl\u0103 &#8211; <strong>nu consuma\u021bi calorii lichide, ci p\u0103stra\u021bi-le pentru m\u00e2ncare<\/strong>. Cel mai bine este s\u0103 v\u0103 <strong>baza\u021bi regimul de b\u0103ut pe ap\u0103, ceaiuri sau diverse<\/strong> <a href=\"https:\/\/gymbeam.ro\/bautura-instant-bolero.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0103uturi f\u0103r\u0103 calorii<\/strong><\/a>. Dac\u0103 ie\u0219i\u021bi la un suc sau o cafea cu un prieten, fi\u021bi cinsti\u021bi \u0219i lua\u021bi-v\u0103 \u00een considerare aportul caloric. Nu uita\u021bi c\u0103, mai ales \u00een dietele de sl\u0103bire, este mai bine s\u0103 ave\u021bi un aport caloric din alimente solide dec\u00e2t din alimente lichide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrei s\u0103 afla\u021bi mai multe despre c\u00e2te calorii au diferite b\u0103uturi \u0219i cum pot afecta acestea pierderea \u00een greutate? Arunca\u021bi o privire asupra articolului nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Unde se ascund caloriile lichide \u0219i cum \u00eempiedic\u0103 aceste calorii goale pierderea \u00een greutate?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"10-nejste-konzistentni\"><span class=\"ez-toc-section\" id=\"10_Nu_sunteti_perseverenti\"><\/span>10. Nu sunte\u021bi perseveren\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Presupun c\u0103, din moment ce a\u021bi \u00eenceput deja s\u0103 v\u0103 calcula\u021bi caloriile, vre\u021bi \u0219i rezultate, \u00eens\u0103 acestea nu vor ap\u0103rea dac\u0103 nu sunte\u021bi perseveren\u021bi.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u0103 nota\u021bi caloriile doar \u00een afara weekendului?<\/strong><\/li><li><strong>Nu v\u0103 nota\u021bi alimentele \u0219i b\u0103uturile atunci c\u00e2nd merge\u021bi la o petrecere?<\/strong><\/li><li><strong>Nu v\u0103 nota\u021bi totul?<\/strong> (da, asta include \u0219i kebab-urile consumate la ora 3 diminea\u021ba la fast food)<\/li><li><strong>C\u00e2nd nu ave\u021bi chef s\u0103 folosi\u021bi c\u00e2ntarul de buc\u0103t\u0103rie, estima\u021bi din ochi greutatea alimentelor?<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 r\u0103spunsul vostru este \u201eda\u201d la cel pu\u021bin una dintre aceste \u00eentreb\u0103ri, atunci este posibil s\u0103 fi descoperit cauza problemelor voastre.<\/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-s-tim-delat\">Ce trebuie s\u0103 face\u021bi \u00een acest sens?<\/h3>\n\n\n\n<p><strong>Perseveren\u021ba este cheia succesului<\/strong>, iar acest lucru este de dou\u0103 ori adev\u0103rat atunci c\u00e2nd vine vorba de calculul caloriilor. Trebuie s\u0103 \u0219ti\u021bi exact cum reac\u021bioneaz\u0103 corpul vostru la o anumit\u0103 cantitate de alimente, astfel \u00eenc\u00e2t s\u0103 v\u0103 pute\u021bi <strong>ajusta aportul caloric<\/strong> dac\u0103 este necesar. Acest lucru este greu de f\u0103cut dac\u0103 evita\u021bi s\u0103 v\u0103 \u00eenregistra\u021bi toate caloriile. P\u00e2n\u0103 la urm\u0103, nu v\u0103 min\u021bi\u021bi dec\u00e2t pe voi \u00een\u0219iv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sigur, se poate \u00eent\u00e2mpla ca o dat\u0103 pe lun\u0103 s\u0103 ave\u021bi o zi at\u00e2t de agitat\u0103 \u00eenc\u00e2t pur \u0219i simplu s\u0103 nu apuca\u021bi s\u0103 nota\u021bi m\u00e2ncarea pe care a\u021bi consumat-o. E \u00een regul\u0103, suntem oameni, nu robo\u021bi. \u00cen acest caz, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 v\u0103 pune\u021bi \u00een pericol progresul, \u00eens\u0103 <strong>dac\u0103 v\u0103 nota\u021bi \u00een mod regulat m\u00e2ncarea doar de luni p\u00e2n\u0103 vineri, pentru c\u0103 \u0219ti\u021bi c\u0103 \u00een weekend urmeaz\u0103 s\u0103 merge\u021bi la petreceri<\/strong> la care nu ve\u021bi putea s\u0103 v\u0103 respecta\u021bi aportul caloric, este total gre\u0219it. \u00cen acest caz, trebuie s\u0103 lua\u021bi \u00een considerare dac\u0103 num\u0103ratul caloriilor este calea potrivit\u0103 pentru voi \u0219i dac\u0103 v\u0103 dori\u021bi cu adev\u0103rat obiectivul pe care vi l-a\u021bi stabilit. Dac\u0103 da, atunci ar trebui s\u0103 v\u0103 configura\u021bi comportamentul \u0219i s\u0103 lucra\u021bi mai mult la acest aspect. Ve\u021bi vedea c\u0103 diverse aplica\u021bii locale sau globale v\u0103 vor ajuta garantat \u00een acest sens.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-1124x632.jpg\" alt=\"Fi\u021bi perseveren\u021bi \u00een \u00eenregistrarea caloriilor\" class=\"wp-image-341410\" width=\"843\" height=\"474\" title=\"Fi\u021bi perseveren\u021bi \u00een \u00eenregistrarea caloriilor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1174106137-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 vede\u021bi progrese \u00een procesul de pierdere sau c\u00e2\u0219tig \u00een greutate, sau \u00een atingerea unui alt obiectiv, atunci ar trebui s\u0103 <strong>evita\u021bi aceste gre\u0219eli comune<\/strong>. Acestea sunt lucrurile care pot face diferen\u021ba \u00eentre a reu\u0219i \u0219i a renun\u021ba din cauza frustr\u0103rii. Totu\u0219i, atunci c\u00e2nd alege\u021bi s\u0103 v\u0103 calcula\u021bi caloriile, re\u021bine\u021bi c\u0103 aceste aplica\u021bii pot fi <strong>un ghid grozav, dar \u0219i un mare dezavantaj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea v\u0103 pot ajuta s\u0103 \u00eenv\u0103\u021ba\u021bi multe despre ingredientele brute, \u00een ce constau acestea, dar \u0219i valoarea lor energetic\u0103. Cu toate acestea, problema poate ap\u0103rea atunci c\u00e2nd pierde\u021bi controlul, c\u00e2nd v\u0103 g\u00e2ndi\u021bi tot timpul la calorii \u0219i c\u00e2nd acest subiect v\u0103 controleaz\u0103 efectiv via\u021ba. \u00cen acest caz, ar trebui s\u0103 v\u0103 g\u00e2ndi\u021bi dac\u0103 num\u0103ratul caloriilor este \u00eentr-adev\u0103r calea potrivit\u0103 pentru voi. Este bine de \u0219tiut c\u0103 pute\u021bi ob\u021bine rezultate grozave \u0219i f\u0103r\u0103 acest proces. Spre exemplu, articolul nostru intitulat <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>Deficitul caloric: cum s\u0103 pierde\u021bi \u00een greutate \u0219i totu\u0219i s\u0103 v\u0103 tr\u0103i\u021bi via\u021ba?<\/strong><\/a> V\u0103 poate ajuta s\u0103 sl\u0103bi\u021bi f\u0103r\u0103 a mai avea nevoie de scheme calorice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi \u00een lista de prieteni persoane care au senza\u021bia c\u0103 nu m\u0103n\u00e2nc\u0103 nimic \u0219i totu\u0219i nu sl\u0103besc deloc? Distribui\u021bi-le \u0219i lor articolul nostru referitor la calculul caloriilor pentru a-i ajuta s\u0103 \u00een\u021beleag\u0103 acest proces.<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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","protected":false},"excerpt":{"rendered":"<p>V\u0103 calcula\u021bi caloriile dar nu vede\u021bi nici un rezultat? Atunci este posibil s\u0103 face\u021bi una dintre aceste gre\u0219eli comune. A\u0219adar, \u00een articolul de ast\u0103zi, le vom analiza pe toate \u00een detaliu. De asemenea, v\u0103 vom oferi sfaturi despre cum s\u0103 evita\u021bi aceste gre\u0219eli.<\/p>\n","protected":false},"author":100,"featured_media":341453,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6686,6482,7358,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-382387","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-calorii","9":"tag-dieta-ro","10":"tag-nutritie","11":"tag-pierdere-in-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 cele mai frecvente gre\u0219eli la calculul \u0219i introducerea caloriilor \u00een aplica\u021bii - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Calculul caloriilor nu func\u021bioneaz\u0103 atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi sau s\u0103 c\u00e2\u0219tiga\u021bi mas\u0103 muscular\u0103? 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