{"id":386950,"date":"2022-08-04T12:57:09","date_gmt":"2022-08-04T10:57:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=386950"},"modified":"2024-05-28T11:36:11","modified_gmt":"2024-05-28T09:36:11","slug":"cum-sa-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/","title":{"rendered":"Cum s\u0103 face\u021bi un smoothie s\u0103n\u0103tos \u0219i nutritiv &#8211; pas cu pas"},"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-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/#Ce_este_un_smoothie\" title=\"Ce este un smoothie?\">Ce este un smoothie?<\/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-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/#Cum_sa_creati_un_smoothie_cu_un_profil_nutritional_potrivit\" title=\"Cum s\u0103 crea\u021bi un smoothie cu un profil nutri\u021bional potrivit?\">Cum s\u0103 crea\u021bi un smoothie cu un profil nutri\u021bional potrivit?<\/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-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/#Cand_este_indicat_sa_beti_smoothie-uri\" title=\"C\u00e2nd este indicat s\u0103 be\u021bi smoothie-uri?&nbsp;\">C\u00e2nd este indicat s\u0103 be\u021bi smoothie-uri?&nbsp;<\/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-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/#Sunt_smoothie-urile_sanatoase\" title=\"Sunt smoothie-urile s\u0103n\u0103toase?\">Sunt smoothie-urile s\u0103n\u0103toase?<\/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-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/#Cat_timp_ramane_proaspat_un_smoothie\" title=\"C\u00e2t timp r\u0103m\u00e2ne proasp\u0103t un smoothie?\">C\u00e2t timp r\u0103m\u00e2ne proasp\u0103t un smoothie?<\/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-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>La prima vedere, nimic nu pare mai s\u0103n\u0103tos dec\u00e2t o b\u0103utur\u0103 plin\u0103 de fructe. \u00centr-o singur\u0103 mas\u0103, pute\u021bi avea <strong>mai multe buc\u0103\u021bi de fructe, nuci \u0219i alte alimente s\u0103n\u0103toase<\/strong>. Pare o bomb\u0103 excelent\u0103 de vitamine, dar aceast\u0103 b\u0103utur\u0103 are \u0219i dezavantajele ei. Deseori, persoanele care le consum\u0103 uit\u0103 c\u0103 un smoothie nu este plin doar de vitamine, ci \u0219i de <strong>calorii<\/strong>. A\u0219adar, cum s\u0103 prepara\u021bi un smoothie, astfel \u00eenc\u00e2t s\u0103 nu aib\u0103 aceea\u0219i cantitate de energie ca dou\u0103 mese principale? \u0218i cum s\u0103 v\u0103 asigura\u021bi c\u0103 acesta \u00ee\u0219i p\u0103streaz\u0103 to\u021bi nutrien\u021bii importan\u021bi \u0219i c\u0103 v\u0103 ofer\u0103 senza\u021bia de sa\u021bietate? Ve\u021bi afla toate acestea \u00een 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\"><span class=\"ez-toc-section\" id=\"Ce_este_un_smoothie\"><\/span><strong>Ce este un smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un smoothie este o b\u0103utur\u0103 care este creat\u0103 prin amestecarea diferitelor alimente. Ingredientul principal este reprezentat de obicei de <strong>fructe<\/strong>, care pot fi combinate cu <strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a><\/strong>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nuci<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ov\u0103z<\/strong><\/a>, <strong>iaurt<\/strong>, <strong>lapte<\/strong> sau alte alimente. Ingredientele sunt apoi amestecate cu pu\u021bin lichid pentru a crea o consisten\u021b\u0103 potrivit\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>La ce trebuie s\u0103 fi\u021bi aten\u021bi?<\/strong><\/h3>\n\n\n\n<p>Un smoothie poate p\u0103rea gustarea s\u0103n\u0103toas\u0103 perfect\u0103. Cu toate acestea, o problem\u0103 obi\u0219nuit\u0103 a acestei b\u0103uturi este <strong>con\u021binutul ridicat de calorii <\/strong>\u0219i de <strong>zah\u0103r<\/strong>. Un pahar poate con\u021bine at\u00e2tea buc\u0103\u021bi de fructe c\u00e2te consuma\u021bi \u00een mod normal \u00een trei zile. Probabil c\u0103 nu a\u021bi fi capabili s\u0103 m\u00e2nca\u021bi at\u00e2t de mult\u0103 m\u00e2ncare \u00een form\u0103 solid\u0103, dar este foarte u\u0219or \u00een form\u0103 lichid\u0103. De asemenea, este normal ca un smoothie s\u0103 con\u021bin\u0103 mult\u0103 <strong>gr\u0103sime<\/strong>, din cauza cantit\u0103\u021bii mari de nuci, unt de arahide sau alte surse de gr\u0103sime. Cu ajutorul unui smoothie, pute\u021bi consuma de c\u00e2teva ori mai mult\u0103 energie dec\u00e2t a\u021bi avea nevoie \u00een mod normal. \u00cen plus, un smoothie lichid nu v\u0103 va oferi senza\u021bia de sa\u021bietate la fel de mult ca fructele \u00een form\u0103 solid\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Cum poate ar\u0103ta o astfel de bomb\u0103 caloric\u0103?<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Ingrediente<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Valoare energetic\u0103<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 banan\u0103 mare (120 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 cais\u0103 (40 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 piersic\u0103 (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">200 ml lapte integral<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 g unt de arahide<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">o jum\u0103tate de avocado<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dup\u0103 ce aduna\u021bi toate acestea, ve\u021bi descoperi c\u0103 valoarea energetic\u0103 final\u0103 este de <strong>594 kcal<\/strong>. Spre exemplu,&nbsp;<strong>100 g de ciocolat\u0103 cu lapte sau un pr\u00e2nz consistent<\/strong> are aceea\u0219i cantitate de energie.<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg\" alt=\"Cum s\u0103 crea\u021bi un smoothie s\u0103n\u0103tos?\" class=\"wp-image-384982\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 crea\u021bi un smoothie s\u0103n\u0103tos?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_creati_un_smoothie_cu_un_profil_nutritional_potrivit\"><\/span><strong>Cum s\u0103 crea\u021bi un smoothie cu un profil nutri\u021bional potrivit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd planifica\u021bi bine ceea ce arunca\u021bi \u00een blender, pute\u021bi crea o mas\u0103 complet\u0103 care poate \u00eenlocui o gustare de diminea\u021b\u0103 sau de dup\u0103-amiaz\u0103, sau uneori chiar micul dejun sau pr\u00e2nzul dac\u0103 este necesar. Cum s\u0103 face\u021bi acest lucru?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Alege\u021bi lichidul potrivit<\/strong><\/h3>\n\n\n\n<p>Pentru a crea o b\u0103utur\u0103, trebuie s\u0103&nbsp;<strong>dilua\u021bi<\/strong> m\u00e2ncarea amestecat\u0103 cu ceva. Alege\u021bi cantitatea de lichid \u00een func\u021bie de c\u00e2t de gros vre\u021bi s\u0103 fie smoothie-ul vostru. O por\u021bie normal\u0103 este&nbsp;<strong>100-200 ml&nbsp;<\/strong>de lichid. Pute\u021bi folosi <strong>ap\u0103, lapte de vac\u0103<\/strong> sau diverse <a href=\"https:\/\/gymbeam.ro\/alte-bauturi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0103uturi pe baz\u0103 de plante<\/strong><\/a>&nbsp;(soia, migdale, orez, ov\u0103z etc.)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lichidul dilueaz\u0103 b\u0103utura \u0219i poate ad\u0103uga un gust pl\u0103cut. Dar ave\u021bi grij\u0103 <strong>s\u0103 nu ad\u0103uga\u021bi prea multe calorii \u00een smoothie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>C\u00e2te calorii se adaug\u0103 unui smoothie folosind diferite lichide?<\/strong><\/h4>\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\">Lichid<strong style=\"text-align: inherit\">\/ 100 ml<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/th><\/tr><\/thead><tbody><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\">lapte cu con\u021binut sc\u0103zut de gr\u0103simi 0,5% gr\u0103sime<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lapte semi-degresat 1,5% gr\u0103sime<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lapte integral 3,5% gr\u0103sime<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103utur\u0103 din orez<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103utur\u0103 din soia<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103utur\u0103 de cocos<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103utur\u0103 de ov\u0103z<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">b\u0103utur\u0103 de migdale<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg\" alt=\"Lichidul potrivit pentru a face un smoothie\" class=\"wp-image-384997\" style=\"width:843px;height:562px\" title=\"Lichidul potrivit pentru a face un smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Ad\u0103uga\u021bi legume<\/strong><\/h3>\n\n\n\n<p>Fiecare smoothie trebuie s\u0103 includ\u0103 <strong>1-2 por\u021bii de legume. 1 por\u021bie<\/strong> trebuie s\u0103 fie de m\u0103rimea <strong>pumnului<\/strong> vostru. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ce legume merg bine \u00een smoothie-uri:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>legumele cu frunze (spanac proasp\u0103t, verdea\u021b\u0103, salat\u0103 verde, etc.)<\/li>\n\n\n\n<li>sfecl\u0103 ro\u0219ie, morcov<\/li>\n\n\n\n<li>castrave\u021bi, tulpini de \u021belin\u0103<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/dovlecei\/\" class=\"ek-link\">dovlecel <\/a>sau <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/dovleac\/\" class=\"ek-link\">dovleac <\/a>(spre exemplu, Hokkaido), zucchini<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ad\u0103ug\u00e2nd legume, cre\u0219te\u021bi con\u021binutul&nbsp;de <strong>vitamine, antioxidan\u021bi <\/strong>\u0219i&nbsp;<strong>minerale<\/strong>. \u00cen plus, smoothie-ul va fi mai bogat \u00een&nbsp;<strong>fibre<\/strong>, ceea ce v\u0103 va oferi senza\u021bia de <strong>sa\u021bietate<\/strong>. Dac\u0103 dori\u021bi s\u0103 cre\u0219te\u021bi \u0219i mai mult con\u021binutul de antioxidan\u021bi \u0219i alte substan\u021be care sus\u021bin s\u0103n\u0103tatea general\u0103, pute\u021bi ad\u0103uga \u00een smoothie pulberea verde numit\u0103 <a href=\"https:\/\/gymbeam.ro\/bio-greens-mix-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Greens Mix<\/a> din categoria superalimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un smoothie care con\u021bine 1-2 por\u021bii de legume poate fi o solu\u021bie bun\u0103 pentru persoanele care nu pot consuma suficiente legume. Cantitatea recomandat\u0103 de legume pe zi este de&nbsp;<strong>400 g<\/strong> (acest lucru se poate realiza m\u00e2nc\u00e2nd, spre exemplu, 1 ro\u0219ie mare, \u2153 dintr-un castravete \u0219i 1 morcov mare). <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg\" alt=\"Legume pentru smoothie-uri\" class=\"wp-image-385012\" style=\"width:843px;height:562px\" title=\"Legume pentru smoothie-uri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Ad\u0103uga\u021bi ni\u0219te fructe<\/strong><\/h3>\n\n\n\n<p>Un smoothie f\u0103r\u0103 fructe nu ar fi un smoothie. Totu\u0219i, deseori acest ingredient este problema atunci c\u00e2nd este folosit \u00een cantit\u0103\u021bi prea mari. Pentru a <strong>evita<\/strong> aportul excesiv de calorii \u0219i zaharuri, ad\u0103uga\u021bi <strong>una sau maximum dou\u0103 por\u021bii de fructe<\/strong> la un smoothie. <strong>1 por\u021bie<\/strong> de fructe trebuie s\u0103 v\u0103 \u00eencap\u0103 \u00een <strong>m\u00e2n\u0103<\/strong>. \u00cen practic\u0103, aceasta poate fi, spre exemplu, 1 banan\u0103 mic\u0103 \u0219i o m\u00e2n\u0103 de c\u0103p\u0219uni (2 por\u021bii de fructe). <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aportul zilnic recomandat de fructe este de <strong>200 g<\/strong>. Dac\u0103 ad\u0103uga\u021bi aceast\u0103 cantitate \u00eentr-un smoothie, aportul vostru de fructe pentru ziua respectiv\u0103 este atins. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fiecare tip de fruct ofer\u0103 smoothie-ului un gust \u0219i o consisten\u021b\u0103 diferit\u0103, astfel \u00eenc\u00e2t pute\u021bi \u00eencerca diferite combina\u021bii. Pentru varietate \u0219i decor, pute\u021bi ad\u0103uga \u0219i c\u00e2teva buc\u0103\u021bi de fructe liofilizate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ce fructe merg bine \u00een smoothie-uri?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>banane, mango<\/li>\n\n\n\n<li>mere, pere<\/li>\n\n\n\n<li>caise, piersici, nectarine<\/li>\n\n\n\n<li>fructe de p\u0103dure (c\u0103p\u0219une, zmeur\u0103, afine&#8230;)<\/li>\n\n\n\n<li>pute\u021bi folosi fructe proaspete sau congelate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/fructele-cate-calorii-si-ce-vitamine-si-minerale-contin\/\" target=\"_blank\" aria-label=\"Fructele: c\u00e2te calorii \u0219i ce vitamine \u0219i minerale con\u021bin? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fructele: c\u00e2te calorii \u0219i ce vitamine \u0219i minerale con\u021bin?<\/a> <\/strong>o s\u0103 v\u0103 conving\u0103 c\u00e2t de benefice sunt fructele de fapt.<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg\" alt=\"Fructe potrivite pentru smoothie-uri\" class=\"wp-image-385027\" style=\"width:843px;height:562px\" title=\"Fructe potrivite pentru smoothie-uri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Nu uita\u021bi de doza de proteine<\/strong><\/h3>\n\n\n\n<p>De asemenea, proteinele ar trebui s\u0103 fac\u0103 parte din fiecare smoothie. Acestea sunt un nutrient care are <strong>cea mai mare capacitate de sa\u021bietate<\/strong>. Dup\u0103 ce a\u021bi ad\u0103ugat doza de proteine, pute\u021bi fi siguri c\u0103 nu vi se va mai face foame o perioad\u0103 destul de \u00eendelungat\u0103 dup\u0103 ce a\u021bi savurat smoothie-ul. Aportul de proteine ar trebui s\u0103 fie completat \u00een mod regulat pe tot parcursul zilei, deoarece organismul nu le stocheaz\u0103 ca pe carbohidra\u021bi sau gr\u0103simi. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ad\u0103uga\u021bi&nbsp;<strong>1-2 por\u021bii de alimente bogate \u00een proteine<\/strong> \u00een b\u0103utur\u0103, \u00een func\u021bie de ceea ce v\u0103 dori\u021bi s\u0103 ave\u021bi: o gustare simpl\u0103 sau o mas\u0103 mai consistent\u0103. <strong>O por\u021bie<\/strong> ar trebui s\u0103 fie la fel de mare <strong>c\u00e2t palma<\/strong> voastr\u0103. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ce surse de proteine merg bine \u00een smoothie-uri:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>o can\u0103 de iaurt simplu, 150 g <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103 de vaci<\/a><\/li>\n\n\n\n<li>150 ml chefir, lapte acidophilus, zer sau iaurt<\/li>\n\n\n\n<li>o can\u0103 (20-30 g) de <a aria-label=\"proteine din zer (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a>&nbsp;sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine pe baz\u0103 de plante<\/a>&nbsp;(\u00een acest caz, va fi necesar s\u0103 ad\u0103uga\u021bi o cantitate mai mare de lichid pentru a o dilua)<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg\" alt=\"surse proteice pentru smoothie-uri\" class=\"wp-image-385043\" style=\"width:843px;height:562px\" title=\"surse proteice pentru smoothie-uri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Ad\u0103uga\u021bi carbohidra\u021bi complec\u0219i&nbsp;<\/strong><\/h3>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 \u00eenlocui\u021bi&nbsp;<strong>o mas\u0103 complet\u0103<\/strong> (cum ar fi pr\u00e2nzul sau micul dejun) cu un smoothie, ar trebui s\u0103 ad\u0103uga\u021bi <strong>o por\u021bie<\/strong> de carbohidra\u021bi complec\u0219i. Acest lucru nu este necesar \u00een cazul unei gust\u0103ri. O por\u021bie de carbohidra\u021bi complec\u0219i este echivalentul unui <strong>pumn \u00eentreg<\/strong>. Cerealele func\u021bioneaz\u0103 cel mai bine, deoarece cu greu le mai pute\u021bi observa dup\u0103 amestecarea b\u0103uturii. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ce carbohidra\u021bi merg bine \u00een smoothie-uri:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fulgi de ov\u0103z<\/li>\n\n\n\n<li>fulgi de secar\u0103<\/li>\n\n\n\n<li>fulgi de hri\u0219c\u0103<\/li>\n\n\n\n<li>fulgi de orz<\/li>\n\n\n\n<li>fulgi de gr\u00e2u<\/li>\n\n\n\n<li>fulgi de orez etc.<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg\" alt=\"Carbohidra\u021bi potrivi\u021bi pentru smoothie-uri\" class=\"wp-image-385060\" style=\"width:843px;height:562px\" title=\"Carbohidra\u021bi potrivi\u021bi pentru smoothie-uri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. La sf\u00e2r\u0219it, ad\u0103uga\u021bi o surs\u0103 s\u0103n\u0103toas\u0103 de gr\u0103sime<\/strong><\/h3>\n\n\n\n<p>Pute\u021bi ad\u0103uga gr\u0103simi s\u0103n\u0103toase la smoothie, spre exemplu, sub form\u0103 de <strong>arahide<\/strong> (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">caju<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/migdale-blansate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">migdale<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/alune-de-padure-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">alune<\/a> etc.), orice <strong>unt de arahide<\/strong>, <strong>semin\u021be<\/strong> (chia, <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-dovleac-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">floarea soarelui<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-dovleac-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dovleac<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-brun-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">in<\/a> etc.), <strong>ciocolat\u0103 neagr\u0103<\/strong> sau <strong>avocado<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deoarece gr\u0103simile au <strong>de dou\u0103 ori mai mult\u0103 valoare energetic\u0103<\/strong> dec\u00e2t proteinele \u0219i carbohidra\u021bii, trebuie s\u0103 ave\u021bi grij\u0103 la c\u00e2t ad\u0103uga\u021bi. <strong>O por\u021bie<\/strong> din aceste alimente care s\u0103 corespund\u0103 <strong>dimensiunii degetului mare<\/strong> va fi mai mult dec\u00e2t suficient. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Untul de arahide poate fi, de asemenea, o alegere excelent\u0103. Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre acest produs, citi\u021bi articolul nostru&nbsp;intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/untul-de-arahide-cum-sa-l-alegeti-pe-cel-mai-bun-si-ce-impact-are-acesta-asupra-sanatatii-voastre\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Untul de arahide: cum s\u0103-l alege\u021bi pe cel mai bun \u0219i ce impact are acesta asupra s\u0103n\u0103t\u0103\u021bii voastre?<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg\" alt=\"Gr\u0103simi s\u0103n\u0103toase pentru smoothie-uri\" class=\"wp-image-385077\" style=\"width:843px;height:562px\" title=\"Gr\u0103simi s\u0103n\u0103toase pentru smoothie-uri\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Sfaturi bonus<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sfat bonus 1: Ad\u0103uga\u021bi extra fibre<\/strong><\/h4>\n\n\n\n<p>Dac\u0103 \u0219ti\u021bi c\u0103 ave\u021bi o problem\u0103 cu aportul de fibre din alimenta\u021bia voastr\u0103 obi\u0219nuit\u0103 sau dac\u0103 dori\u021bi ca smoothie-ul s\u0103 v\u0103 ofere o senza\u021bie de sa\u021bietate mai mare, pute\u021bi ad\u0103uga ni\u0219te fibre suplimentare. O linguri\u021b\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Psyllium<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Daily Fiber<\/strong><\/a>, <strong><a aria-label=\"Fibre de m\u0103r (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fibre-de-mar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Fibre de m\u0103r<\/a><\/strong> sau, spre exemplu, <strong>t\u0103r\u00e2\u021be de ov\u0103z<\/strong> va fi excelent.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 decide\u021bi s\u0103 ad\u0103uga\u021bi fibre, nu uita\u021bi s\u0103 <strong>dilua\u021bi b\u0103utura cu pu\u021bin\u0103 ap\u0103<\/strong>. \u00cen general, un aport mai mare de fibre ar trebui s\u0103 fie \u00eenso\u021bit de un aport zilnic mai mare de lichide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sfat bonus 2: Decora\u021bi-v\u0103 smoothie-ul<\/strong><\/h4>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 v\u0103 face\u021bi smoothie-ul \u0219i mai interesant, la final \u00eel pute\u021bi decora cu <strong>scor\u021bi\u0219oar\u0103<\/strong>,&nbsp;<strong>cacao&nbsp;<\/strong>sau, spre exemplu,&nbsp;<strong>pudr\u0103 de ro\u0219cove<\/strong>. Ori pute\u021bi ad\u0103uga c\u00e2teva buc\u0103\u021bi de <a href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fructe<\/strong> <strong>liofilizate<\/strong><\/a><strong>&nbsp;<\/strong>sau <strong>sirop<\/strong> (cicoare, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-sirop-de-curmale-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">curmale<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-sirop-de-artar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ar\u021bar<\/a>&nbsp;etc.).<\/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.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg\" alt=\"Cum s\u0103 decora\u021bi un smoothie?\" class=\"wp-image-385108\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 decora\u021bi un smoothie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cand_este_indicat_sa_beti_smoothie-uri\"><\/span><strong>C\u00e2nd este indicat s\u0103 be\u021bi smoothie-uri?&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Ca \u00eenlocuitor pentru o gustare, pr\u00e2nz sau mic dejun<\/strong><\/h3>\n\n\n\n<p>Un smoothie poate servi ca <strong>\u00eenlocuitor pentru o gustare de diminea\u021b\u0103 sau de dup\u0103-amiaz\u0103<\/strong>. Aceste mese ar trebui s\u0103 fie mai mici ca dimensiune \u0219i mai pu\u021bin s\u0103\u021bioase dec\u00e2t mesele principale (desigur, pot exista \u0219i excep\u021bii, depinde de situa\u021bia \u0219i alimenta\u021bia voastr\u0103). Dac\u0103 urma\u021bi ghidul nostru de mai sus \u0219i dac\u0103 \u021bine\u021bi cont de c\u00e2te por\u021bii ad\u0103uga\u021bi, nu ave\u021bi cum s\u0103 da\u021bi gre\u0219.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Un smoothie \u00een loc de o gustare ar putea ar\u0103ta astfel:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Ingrediente<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Valoare energetic\u0103<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">c\u0103p\u0219une (50 g\/ \u00bd por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banane (60 g\/ \u00bd por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spanac (20 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kefir (150 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">migdale (5 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ap\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Valoarea energetic\u0103 a acestui smoothie este de <strong>167<\/strong> <strong>kcal<\/strong>. Con\u021bine 7,5 g de proteine, 23 g de carbohidra\u021bi, 4,6 g de gr\u0103simi \u0219i 3 g de fibre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uneori este nevoie ca <strong>pr\u00e2nzul<\/strong> sau <strong>micul<\/strong> <strong>dejun<\/strong> s\u0103 fie adaptate la ritmul rapid al zilei, iar o mas\u0103 lichid\u0103 este pur \u0219i simplu perfect\u0103. Dac\u0103 este cazul, ad\u0103uga\u021bi <strong>mai multe por\u021bii<\/strong> dec\u00e2t pentru o gustare \u0219i nu uita\u021bi de <strong>carbohidra\u021bii complec\u0219i.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Un smoothie \u00een loc de pr\u00e2nz ar putea ar\u0103ta astfel:<\/strong><\/h4>\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\">Ingrediente<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Valoare energetic\u0103<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">c\u0103p\u0219une (50 g\/ \u00bd por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banane (110 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">spanac (30 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">tulpini de \u021belin\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ov\u0103z (30 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">proteine din zer (30 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">migdale (5 g\/ 1 por\u021bie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 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\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<p>Valoarea energetic\u0103 a acestui smoothie este de <strong>402 kcal<\/strong>, con\u021bine 30 g de proteine, 51 g de carbohidra\u021bi, 7 g de gr\u0103simi \u0219i <strong>7,5 g de fibre<\/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\"><strong>2. Mas\u0103 rapid\u0103 \u00eenainte de antrenament<\/strong><\/h3>\n\n\n\n<p>Un smoothie poate servi \u0219i ca o <strong>mas\u0103 potrivit\u0103 \u00eenainte de antrenament<\/strong> atunci c\u00e2nd ave\u021bi nevoie de ceva u\u0219or \u0219i rapid digerabil. Cu toate acestea, pentru a face acest lucru, ad\u0103uga\u021bi c\u00e2t mai pu\u021bin\u0103 gr\u0103sime (sau deloc) \u0219i nu folosi\u021bi mai mult de 1 por\u021bie de legume. Con\u021binutul ridicat de fibre \u0219i gr\u0103simi ar <strong>\u00eencetini<\/strong> digestibilitatea smoothie-ului. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Dac\u0103 ave\u021bi nevoie s\u0103 v\u0103 cre\u0219te\u021bi aportul de energie<\/strong><\/h3>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat deja, smoothie-urile v\u0103 pot fi utile atunci c\u00e2nd ave\u021bi probleme \u00een a consuma <strong>cantitatea zilnic\u0103 recomandat\u0103 de legume \u0219i fructe<\/strong>. Cu toate acestea, smoothie-urile pot fi potrivite \u0219i pentru persoanele care au nevoie s\u0103-\u0219i <strong>creasc\u0103 aportul de energie<\/strong>, dar cantitatea de hran\u0103 solid\u0103 este prea mare pentru ei. Astfel de exemple pot fi reprezentate de cre\u0219terea \u00een greutate sau dieta \u00een cazul unor boli care pot necesita un aport crescut de calorii (de exemplu, boli oncologice).<\/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 c\u00e2\u0219tiga\u021bi \u00een greutate, nu rata\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-despre-cum-sa-luati-in-greutate-intr-un-mod-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 sfaturi despre cum s\u0103 lua\u021bi \u00een greutate \u00eentr-un mod s\u0103n\u0103tos.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"La ce sunt bune smoothie-urile?\" class=\"wp-image-385131\" style=\"width:843px;height:563px\" title=\"La ce sunt bune smoothie-urile?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sunt_smoothie-urile_sanatoase\"><\/span><strong>Sunt smoothie-urile s\u0103n\u0103toase?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fiecare smoothie ce con\u021bine legume, fructe sau nuci con\u021bine \u0219i o cantitate mare de <strong>vitamine, antioxidan\u021bi, minerale \u0219i alte substan\u021be<\/strong>. Ace\u0219tia sunt to\u021bi nutrien\u021bi care sunt <strong>benefici pentru s\u0103n\u0103tatea general\u0103 a organismului<\/strong>. Chiar \u0219i \u00een acest caz, se aplic\u0103 regula conform c\u0103reia <strong>totul trebuie f\u0103cut cu modera\u021bie<\/strong>. Dac\u0103 ave\u021bi prea mult\u0103 m\u00e2ncare \u201es\u0103n\u0103toas\u0103\u201d \u0219i primi\u021bi \u00een mod repetat o cantitate mare de energie sub form\u0103 de smoothie-uri, acest lucru poate duce la <strong>cre\u0219terea greut\u0103\u021bii corporale<\/strong>. \u0218i, dup\u0103 cum bine \u0219ti\u021bi, <strong>supraponderalitatea<\/strong> \u0219i <strong>\u00een special obezitatea<\/strong> cauzeaz\u0103 un num\u0103r mare de <strong>probleme de s\u0103n\u0103tate<\/strong>. <span class=\"tadv-color\" 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<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi despre valorile energetice din smoothie-uri \u0219i alte b\u0103uturi, nu rata\u021bi articolul nostru intitulat <strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce sunt caloriile lichide \u0219i cum v\u0103 \u00eempiedic\u0103 acestea s\u0103 pierde\u021bi \u00een greutate?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cat_timp_ramane_proaspat_un_smoothie\"><\/span><strong>C\u00e2t timp r\u0103m\u00e2ne proasp\u0103t un smoothie?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S-ar putea s\u0103 vi se par\u0103 convenabil s\u0103 face\u021bi un smoothie cu o sear\u0103 \u00eenainte de a merge la serviciu \u0219i s\u0103-l ave\u021bi preg\u0103tit pentru a doua zi diminea\u021b\u0103. Cu siguran\u021b\u0103 pute\u021bi face acest lucru, trebuie doar s\u0103 v\u0103 asigura\u021bi c\u0103 \u00eel p\u0103stra\u021bi \u00een <strong>frigider<\/strong>. Fructele amestecate \u00een combina\u021bie cu alte alimente sunt mai susceptibile la <strong>alterare<\/strong>. P\u0103stra\u021bi smoothie-ul timp de maximum <strong>24 de ore<\/strong> pentru a preveni degradarea. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, este bine de \u0219tiut c\u0103 atunci c\u00e2nd ve\u021bi scoate smoothie-ul din frigider a doua zi, acesta va fi \u00eentr-o stare diferit\u0103 dec\u00e2t atunci c\u00e2nd abia l-a\u021bi preparat. A\u0219adar, va exista o schimbare a <strong>gustului<\/strong> \u0219i a <strong>culorii<\/strong> din cauza <strong>proceselor naturale chimice \u0219i fizice<\/strong> care au loc \u00een timpul depozit\u0103rii (o schimbare a culorii \u0219i a gustului nu \u00eenseamn\u0103 c\u0103 alimentele sunt <strong>stricate<\/strong>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asta \u00eenseamn\u0103 c\u0103 pute\u021bi preg\u0103ti smoothie-ul \u00een avans, dar cu siguran\u021b\u0103 va fi mai \u00een regul\u0103 \u0219i mai gustos dac\u0103 v\u0103 face\u021bi timp s\u0103-l prepara\u021bi <strong>proasp\u0103t<\/strong>. La urma urmei, t\u0103ierea fructelor sau legumelor \u0219i amestecul lor \u00een blender dureaz\u0103 doar c\u00e2teva minute.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span><strong>Care este concluzia?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd ave\u021bi nevoie de un fel de m\u00e2ncare <strong>convenabil, rapid \u0219i u\u0219or<\/strong>, un smoothie poate fi o alegere bun\u0103. Cu toate acestea, dac\u0103 nu acorda\u021bi suficient\u0103 aten\u021bie asupra a ceea ce folosi\u021bi ca ingrediente, acesta poate ascunde o cantitate mare de <strong>calorii, zah\u0103r \u0219i gr\u0103simi<\/strong>. A\u0219adar, dac\u0103 nu vre\u021bi s\u0103 transforma\u021bi smoothie-ul \u00eentr-o bomb\u0103 caloric\u0103, verifica\u021bi c\u00e2te <strong>fructe&nbsp;<\/strong>\u0219i alte alimente bogate \u00een energie ad\u0103uga\u021bi. Dac\u0103 ve\u021bi \u00eenv\u0103\u021ba s\u0103-l prepara\u021bi <strong>\u00eentr-un mod complet&nbsp;\u0219i&nbsp;echilibrat<\/strong>, acesta poate deveni o parte obi\u0219nuit\u0103 a alimenta\u021biei voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 prepara\u021bi smoothie-uri \u00een mod regulat? Dac\u0103 ghidul nostru v-a ajutat s\u0103 \u00eenv\u0103\u021ba\u021bi ceva interesant, distribui\u021bi-l \u0219i prietenilor vo\u0219tri \u00eempreun\u0103 cu re\u021beta voastr\u0103 perfect\u0103 de smoothie.<\/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\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cen articolul de ast\u0103zi, v\u0103 propunem un ghid simplu despre cum s\u0103 face\u021bi un smoothie s\u0103n\u0103tos \u0219i gustos. De asemenea, v\u0103 oferim \u0219i valorile nutri\u021bionale ale unor astfel de b\u0103uturi, dar \u0219i sfaturi despre cum s\u0103 nu le transforma\u021bi \u00een bombe calorice.<\/p>\n","protected":false},"author":156,"featured_media":384956,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,7154,7286,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-386950","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-prepararea-mancarii","10":"tag-smoothie-ro","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 face\u021bi un smoothie s\u0103n\u0103tos \u0219i nutritiv - pas cu pas - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 face\u021bi un smoothie s\u0103n\u0103tos? 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