{"id":387737,"date":"2022-08-12T09:12:34","date_gmt":"2022-08-12T07:12:34","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=387737"},"modified":"2024-05-27T12:26:24","modified_gmt":"2024-05-27T10:26:24","slug":"4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/","title":{"rendered":"Cum s\u0103 pierde\u021bi rapid \u00een greutate f\u0103r\u0103 a num\u0103ra caloriile"},"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\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/#Ceaiurile_pentru_pierderea_in_greutate_nu_o_sa_va_salveze_Aportul_redus_de_energie_este_raspunsul\" title=\"Ceaiurile pentru pierderea \u00een greutate nu o s\u0103 v\u0103 salveze. Aportul redus de energie este r\u0103spunsul.\">Ceaiurile pentru pierderea \u00een greutate nu o s\u0103 v\u0103 salveze. Aportul redus de energie este r\u0103spunsul.<\/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\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/#Nu_va_asteptati_la_miracole_ci_mai_degraba_reduceti_greutatea_treptat\" title=\"Nu v\u0103 a\u0219tepta\u021bi la miracole, ci mai degrab\u0103 reduce\u021bi greutatea treptat\">Nu v\u0103 a\u0219tepta\u021bi la miracole, ci mai degrab\u0103 reduce\u021bi greutatea treptat<\/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\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/#9_sfaturi_despre_cum_sa_reduceti_aportul_de_energie_simplu_si_sa_pierdeti_in_greutate_mancand\" title=\"9 sfaturi despre cum s\u0103 reduce\u021bi aportul de energie simplu \u0219i s\u0103 pierde\u021bi \u00een greutate m\u00e2nc\u00e2nd\">9 sfaturi despre cum s\u0103 reduce\u021bi aportul de energie simplu \u0219i s\u0103 pierde\u021bi \u00een greutate m\u00e2nc\u00e2nd<\/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\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/#Cum_sa_cresteti_consumul_zilnic_de_energie\" title=\"Cum s\u0103 cre\u0219te\u021bi consumul zilnic de energie?\">Cum s\u0103 cre\u0219te\u021bi consumul zilnic de energie?<\/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\/4-sfaturi-pentru-slabit-fara-numararea-macronutrientilor1\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V-ar pl\u0103cea s\u0103 pierde\u021bi c\u00e2teva kilograme, dar ideea de a c\u00e2nt\u0103ri, monitoriza \u0219i verifica \u00een mod constant alimentele v\u0103 sperie? V-a\u021bi s\u0103turat s\u0103 verifica\u021bi dac\u0103 ast\u0103zi a\u021bi exagerat cu cantitatea de gr\u0103simi sau dac\u0103 v\u0103 lipsesc proteine? Vestea bun\u0103 este c\u0103 nu trebuie s\u0103 face\u021bi asta. C\u00e2nt\u0103rirea alimentelor \u0219i monitorizarea aportului valorii energetice sunt eficace \u0219i eficiente, dar nu sunt necesare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ceaiurile_pentru_pierderea_in_greutate_nu_o_sa_va_salveze_Aportul_redus_de_energie_este_raspunsul\"><\/span>Ceaiurile pentru pierderea \u00een greutate nu o s\u0103 v\u0103 salveze. Aportul redus de energie este r\u0103spunsul.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u021bi reu\u0219i s\u0103 pierde\u021bi \u00een greutate doar atunci c\u00e2nd <strong>aportul de energie este mai sc\u0103zut dec\u00e2t consumul de energie<\/strong>. Nu ve\u021bi pierde \u00een greutate cu ceaiuri miraculoase sau b\u00e2nd o\u021bet din cidru de mere, ci <strong>reduc\u00e2nd cantitatea de energie luat\u0103 din alimenta\u021bie<\/strong> \u0219i <strong>cresc\u00e2nd consumul de energie cu activit\u0103\u021bi fizice zilnice. <\/strong>Totu\u0219i, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 ve\u021bi avea o cantitate de alimente prea mic\u0103 \u0219i v\u0103 ve\u021bi \u00eenfometa. Un <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/exemplu-de-plan-alimentar-de-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plan alimentar <\/strong><\/a>de \u00eenalt\u0103 calitate cu o cantitate mare de alimente cu valoare energetic\u0103 redus\u0103 v\u0103 poate surprinde cu por\u021bii nea\u0219teptat de mari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"Aportul redus de energie este cheie pentru pierderea \u00een greutate\" class=\"wp-image-381381\" style=\"width:843px;height:563px\" title=\"Aportul redus de energie este cheie pentru pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>\u00cenainte de a \u00eencepe, trebuie s\u0103 r\u0103spundem la \u00eentreb\u0103rile care se afl\u0103 \u00een mintea tuturor celor care doresc s\u0103 piard\u0103 \u00een greutate:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00e2t de repede voi pierde \u00een greutate?<\/li>\n\n\n\n<li>C\u00e2t timp \u00eemi va lua?<\/li>\n\n\n\n<li>Voi reu\u0219i \u00eenainte de nunt\u0103?<\/li>\n\n\n\n<li>Pot pierde 15 kilograme \u00eentr-o lun\u0103?<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-lucruri-pe-care-trebuie-sa-le-stiti-inainte-sa-incepeti-sa-slabiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 lucruri pe care trebuie s\u0103 le \u0219ti\u021bi \u00eenainte s\u0103 \u00eencepe\u021bi s\u0103 sl\u0103bi\u021bi<\/strong><\/a> poate clarifica subiectul privind pierderea \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Nu_va_asteptati_la_miracole_ci_mai_degraba_reduceti_greutatea_treptat\"><\/span>Nu v\u0103 a\u0219tepta\u021bi la miracole, ci mai degrab\u0103 reduce\u021bi greutatea treptat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u021bi putea face acest lucru dac\u0103 urma\u021bi o <strong>diet\u0103 drastic\u0103<\/strong>. Dar \u00een aceast\u0103 situa\u021bie pute\u021bi fi aproape siguri c\u0103 greutatea va <strong>reveni \u00een c\u00e2teva luni<\/strong>, cel mai probabil cu c\u00e2teva kilograme \u00een plus. De multe ori o diet\u0103 strict\u0103 duce la pierderea gr\u0103simii, dar \u0219i a masei musculare. Totu\u0219i, aceast\u0103 abordare drastic\u0103 <strong>nu poate fi men\u021binut\u0103 o perioad\u0103 lung\u0103 de timp<\/strong>, deci mai devreme sau mai t\u00e2rziu ve\u021bi reveni la obiceiurile ini\u021biale. De regul\u0103, revenirea la vechea diet\u0103 va provoca cre\u0219tere \u00een greutate, dar de aceast\u0103 dat\u0103 probabil \u00een special sub form\u0103 de gr\u0103sime. Pentru a evita <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-putem-combate-efectul-yo-yo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>efectul yo-yo <\/strong><\/a>\u0219i ai permite organismului s\u0103 se adapteze la schimb\u0103rile continue, pierderea \u00een greutate treptat este mai benefic\u0103. Se recomand\u0103 o pierdere \u00een greutate la o rat\u0103 de<strong> 0.5 &#8211; 1 kg pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Totu\u0219i, ritmul \u00een care reu\u0219i\u021bi s\u0103 pierde\u021bi \u00een greutate va depinde de mai mul\u021bi factori. Va fi important, de exemplu, care este greutate de pornire \u0219i c\u00e2t de strict ve\u021bi respecta planul de sc\u0103dere. <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<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<p>Pute\u021bi afla mai multe informa\u021bii despre acest subiect din articolul <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>No\u021biuni de baz\u0103 simple cu privire la pierderea \u00een greutate: o s\u0103 v\u0103 surprind\u0103 ce este cu adev\u0103rat important.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_sfaturi_despre_cum_sa_reduceti_aportul_de_energie_simplu_si_sa_pierdeti_in_greutate_mancand\"><\/span>9 sfaturi despre cum s\u0103 reduce\u021bi aportul de energie simplu \u0219i s\u0103 pierde\u021bi \u00een greutate m\u00e2nc\u00e2nd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. M\u00e2nca\u021bi regulat, mai multe mese pe zi, evit\u00e2nd gust\u0103rile dintre mese<\/h3>\n\n\n\n<p>&#8220;M\u0103n\u00e2nc at\u00e2t de pu\u021bin \u0219i totu\u0219i nu pierd \u00een greutate!&#8221; spunea dna Smith, care dup\u0103 micul dejun a avut o gustare \u2013 dou\u0103 por\u021bii de fructe, a revenit dup\u0103 un timp pentru o m\u00e2n\u0103 de fructe  cu coaja tare \u0219i apoi a gustat ce g\u0103tea. Dup\u0103 pr\u00e2nz, a terminat ce r\u0103m\u0103sese \u00een farfuriile copiilor, \u0219i s-a r\u0103sf\u0103\u021bat \u0219i cu un biscuit la cafeaua de dup\u0103 amiaz\u0103. Gustarea nu i-a fost suficient\u0103, a\u0219a c\u0103 mai t\u00e2rziu a m\u00e2ncat ni\u0219te fructe uscate, iar seara, \u00een timp ce urm\u0103rea o emisiune la televizor, \u0219i-a satisf\u0103cut apetitul cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103 <\/a>\u0219i c\u00e2teva fructe cu coaja tare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Cum s\u0103 reduce\u021bi aportul de energie simplu \u0219i s\u0103 pierde\u021bi \u00een greutate m\u00e2nc\u00e2nd?\" class=\"wp-image-381396\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 reduce\u021bi aportul de energie simplu \u0219i s\u0103 pierde\u021bi \u00een greutate m\u00e2nc\u00e2nd?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>La prima vedere vi se pare c\u0103 por\u021biile sunt mici \u0219i, \u00een plus, \u00eei este foame \u00eencontinuu, deci este convins\u0103 c\u0103 aportul s\u0103u de energie este <strong>sc\u0103zut<\/strong>. Dar \u00een realitate valoare energetic\u0103 a tuturor alimentelor pe care le-a consumat \u00eentre mesele principale, reprezint\u0103 cel pu\u021bin <strong>\u00eenc\u0103 o mas\u0103 copioas\u0103<\/strong>. \u0218i a\u0219a este de u\u0219or ca aportul de energie s\u0103 fie <strong>prea mare pentru a reu\u0219i s\u0103 piard\u0103 \u00een greutate<\/strong>. O serie de gust\u0103ri mici indic\u0103 de multe ori c\u0103 mesele principale sunt prea restrictive \u0219i nesatisf\u0103c\u0103toare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu face\u021bi aceea\u0219i gre\u0219eal\u0103 ca dna Smith. <strong>\u00cenceta\u021bi s\u0103 mai ron\u021b\u0103i\u021bi \u00eentre mese<\/strong>. R\u0103sf\u0103\u021ba\u021bi-v\u0103 cu <strong>trei mese principale<\/strong> \u0219i dac\u0103 vi se potrive\u0219te ad\u0103uga\u021bi <b>dou\u0103 gust\u0103ri<\/b>. Depinde dac\u0103 m\u00e2nca\u021bi de 3, 4 sau 5 ori pe zi. Fiecare este diferit. Totu\u0219i, asigura\u021bi-v\u0103 c\u0103 <strong>nu ad\u0103uga\u021bi nimic suplimentar<\/strong> \u00een timpul zilei.<\/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 afla\u021bi mai multe sfaturi, citi\u021bi articolul nostru <a class=\"ek-link\" 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\" aria-label=\"(opens in a new tab)\"><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<h3 class=\"wp-block-heading is-style-default\">2. Cum s\u0103 pierde\u021bi \u00een greutate f\u0103r\u0103 exerci\u021bii fizice? Crea\u021bi-v\u0103 un meniu corect, nu uita\u021bi de proteine \u0219i fibre<\/h3>\n\n\n\n<p>Ve\u021bi putea men\u021bine o diet\u0103 prescris\u0103 f\u0103r\u0103 ron\u021b\u0103iala men\u021bionat\u0103 mai sus pentru o perioad\u0103 lung\u0103 de timp doar dac\u0103 alimentele <b>v\u0103 vor satisface <\/b>suficient. <b>O mas\u0103 complet\u0103<\/b> dup\u0103 care <strong>nu v\u0103 mai este foame,<\/strong> con\u021bine <strong>carbohidra\u021bi complec\u0219i<\/strong>, <strong>proteine, gr\u0103simi<\/strong> \u0219i <strong>fibre.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg\" alt=\"Cum s\u0103 pierde\u021bi \u00een greutate f\u0103r\u0103 exerci\u021bii fizice? Crea\u021bi-v\u0103 un meniu corect, nu uita\u021bi de proteine \u0219i fibre\" class=\"wp-image-381413\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 pierde\u021bi \u00een greutate f\u0103r\u0103 exerci\u021bii fizice? Crea\u021bi-v\u0103 un meniu corect, nu uita\u021bi de proteine \u0219i fibre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Copy-of-IMG_4629-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">Ce con\u021bine carbohidra\u021bi \u0219i ce alimente s\u0103 consuma\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00cen primul r\u00e2nd, toate <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cereale-si-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cerealele<\/strong><\/a> con\u021bin carbohidra\u021bi. Includ, de exemplu, gr\u00e2u, secar\u0103, orz, porumb, ov\u0103z, mei, orez, sorg.<\/li>\n\n\n\n<li>S\u0103 nu uit\u0103m de <strong>pseudocereale<\/strong> &#8211; hri\u0219c\u0103, amaranth, quinoa.<\/li>\n\n\n\n<li>Urm\u0103toarele pe list\u0103 sunt toate p<strong>rodusele ob\u021binute din cereale \u0219i pseudo-cereale<\/strong>. Sunt incluse produsele de panifica\u021bie, <a href=\"https:\/\/gymbeam.ro\/faina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u0103ina<\/a>, pastele, bulgurul, f\u0103ina de ov\u0103z, crupele, semolina, muesli, diferite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-protein-porridge-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">terciuri instant<\/a>, etc.<\/li>\n\n\n\n<li>Carbohidra\u021bi complec\u0219i se pot g\u0103si \u0219i \u00een <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leguminoase<\/strong><\/a> &#8211; linte, fasole, maz\u0103re, fasole mung, n\u0103ut, etc.<\/li>\n<\/ul>\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 is-style-default\">Ce con\u021bine proteine \u0219i ce alimente s\u0103 consuma\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Carnea \u0219i produsele din carne, <a href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219tele<\/a> \u0219i fructele de mare<\/strong> sunt considerate surse de proteine.<\/li>\n\n\n\n<li>Aici sunt incluse \u0219i <strong>produsele lactate<\/strong> &#8211; br\u00e2nzeturi, cottage cheese, iaurturi, crem\u0103 de br\u00e2nz\u0103, etc.<\/li>\n\n\n\n<li><strong>Ou\u0103le<\/strong> sau <b>alternativele vegetale la carne<\/b> precum <a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tofu<\/strong><\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tempeh<\/strong><\/a>, <strong>carne de soia<\/strong>,&nbsp;<strong>robi<\/strong> sau <a href=\"https:\/\/gymbeam.ro\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>seitan<\/strong><\/a> sunt \u0219i ele incluse.<\/li>\n\n\n\n<li><strong>Leguminoasele<\/strong> sunt \u0219i ele o surs\u0103&nbsp;de proteine<span style=\"text-align: inherit\">&nbsp;de origine vegetal\u0103.<\/span><\/li>\n\n\n\n<li>Nu uita\u021bi de sursele concentrate de proteine, care includ&nbsp;<a href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zer<\/strong><\/a><strong>&nbsp;<\/strong>sau&nbsp;<span style=\"font-weight: 700 !important\">proteine din<\/span>&nbsp;<a href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>plante<\/strong><\/a> <span style=\"text-align: inherit\">sau <\/span><strong style=\"text-align: inherit\"><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a>.<\/strong><\/li>\n<\/ul>\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 is-style-default\">Ce con\u021bine gr\u0103simi \u0219i ce alimente s\u0103 consuma\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gr\u0103simea se g\u0103se\u0219te \u00een toate <strong>produsele de origine animal\u0103 <\/strong>(carne, pe\u0219te, produse din carne, produse lactate).<\/li>\n\n\n\n<li>Alege\u021bi <strong>carne \u0219i produse din carne slab\u0103 <\/strong>\u0219i <strong>produse lactate cu un con\u021binut sc\u0103zut de gr\u0103simi.<\/strong><\/li>\n\n\n\n<li>De asemenea, este important s\u0103 men\u021bion\u0103m \u0219i gr\u0103simea vegetal\u0103 g\u0103sit\u0103 \u00een <a href=\"https:\/\/gymbeam.ro\/uleiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>uleiuri<\/strong><\/a>, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fructe cu coaja tare \u0219i semin\u021be<\/strong><\/a>.<\/li>\n\n\n\n<li><strong>Pe\u0219tele marin gras<\/strong> este de asemenea o surs\u0103 bun\u0103 de gr\u0103simi.<\/li>\n<\/ul>\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 is-style-default\">Ce con\u021bine fibre \u0219i ce alimente s\u0103 consuma\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Leguminoasele<\/strong> con\u021bin cele mai multe fibre.<\/li>\n\n\n\n<li>Urm\u0103toarele la r\u00e2nd sunt <strong>produsele din cereale integrale,<\/strong> cum ar fi p\u00e2inea integral\u0103, pastele integrale, orezul organic, f\u0103ina de ov\u0103z, etc.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Folosind un exemplu, v\u0103 vom prezenta un mic dejun alc\u0103tuit corect \u0219i unul gre\u0219it. Luni diminea\u021b\u0103, prietena noastr\u0103 dna Smith s-a r\u0103sf\u0103\u021bat cu <strong>fulgi de ov\u0103z fier\u021bi \u00een ap\u0103<\/strong> \u0219i a ad\u0103ugat <strong>banan\u0103<\/strong> \u0219i <strong>zmeur\u0103<\/strong>. Mar\u021bi diminea\u021b\u0103, a m\u00e2ncat <strong>iaurt<\/strong> cu <strong>fulgi de hri\u0219c\u0103<\/strong>, la care a ad\u0103ugat <b>c\u0103p\u0219uni <\/b>\u0219i c\u00e2teva <strong>migdale.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 care preparat s-a sim\u021bit mai s\u0103tul\u0103? Mar\u021bi cu siguran\u021b\u0103 a fost s\u0103tul\u0103 mai mult timp, deoarece alimentele au con\u021binut <strong>to\u021bi nutrien\u021bii <\/strong>(iaurt &#8211; surs\u0103 de proteine, fulgi &#8211; o surs\u0103 de carbohidra\u021bi complec\u0219i \u0219i fibre, c\u0103p\u0219uni &#8211; o surs\u0103 de fibre, migdale &#8211; o surs\u0103 de gr\u0103simi). Micului dejun de luni &#8211; cereale, ap\u0103 \u0219i fructe, <b>i-au lipsit proteinele<\/b> \u0219i o surs\u0103 de <strong>gr\u0103simi<\/strong>. Proteinele au jucat cel mai mare rol, deoarece au <strong>cea mai mare abilitate de a s\u0103tura <\/strong>dintre to\u021bi macronutrien\u021bii \u0219i astfel au un impact mare asupra senza\u021biei de sa\u021bietate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre diet\u0103 din articolul <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>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Crea\u021bi-v\u0103 propria farfurie s\u0103n\u0103toas\u0103<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u00cemp\u0103r\u021bi\u021bi carbohidra\u021bii, proteinele \u0219i gr\u0103simile din alimente conform urm\u0103toarelor reguli:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Umple\u021bi <strong>\u00bd din farfurie cu <\/strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\"><strong>legume<\/strong> <\/a>\u0219i <strong>fructe<\/strong>, care v\u0103 vor oferi antioxidan\u021bi, vitamine \u0219i minerale \u0219i v\u0103 vor s\u0103tura gra\u021bie con\u021binutului de fibre. Ar trebui s\u0103 consuma\u021bi cel pu\u021bin <strong>400 g de legume<\/strong> \u0219i <strong>200 g de fructe pe zi.<\/strong><\/li>\n\n\n\n<li><strong>\u00bc din farfurie ar trebui s\u0103 con\u021bin\u0103 o surs\u0103 de proteine.<\/strong><\/li>\n\n\n\n<li><strong>Restul de \u00bc din farfurie con\u021bine o surs\u0103 de carbohidra\u021bi. <\/strong>Alege\u021bi alimente care con\u021bin carbohidra\u021bi complec\u0219i (cereale \u0219i produse din cereale), ideal <strong>variantele integrale<\/strong> (p\u00e2ine integral\u0103, paste integrale, orez organic, etc.).<\/li>\n\n\n\n<li>Gr\u0103simile sunt parte din toate alimentele de origine animal\u0103 folosite de regul\u0103 la g\u0103tit, deci nu trebuie s\u0103 v\u0103 concentra\u021bi pe ele. Totu\u0219i, nu ve\u021bi gre\u0219i dac\u0103 m\u00e2nca\u021bi un pumn mic de fructe cu coaja tare sau semin\u021be \u0219i dac\u0103 de 2 ori pe s\u0103pt\u0103m\u00e2n\u0103 consuma\u021bi pe\u0219te marin. <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-gallery aligncenter has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" data-id=\"388212\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/visual_en-1124x1049.png\" alt=\"\" class=\"wp-image-388212\" title=\"O farfurie s\u0103n\u0103toas\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Folosi\u021bi-v\u0103 m\u00e2na pentru a m\u0103sura dimensiunea por\u021biilor<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 c\u00e2nt\u0103ri\u021bi alimentele pentru a \u0219ti greutatea corect\u0103. <strong>Tot ce trebuie s\u0103 face\u021bi pentru a m\u0103sura por\u021biile este s\u0103 folosi\u021bi m\u00e2na<\/strong> \u00een locul unui c\u00e2ntar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1113\" height=\"593\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/portion-by-hand_01.png\" alt=\"\" class=\"wp-image-388238\" style=\"width:835px;height:445px\" title=\"Estimarea unei por\u021bii de m\u00e2ncare folosind m\u00e2na\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/portion-by-hand_01.png 1113w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/portion-by-hand_01-400x213.png 400w\" sizes=\"auto, (max-width: 1113px) 100vw, 1113px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum face\u021bi asta?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alimentele proteice<\/strong> ar trebui s\u0103 aib\u0103 dimensiunea <strong>palmei. <\/strong>O palm\u0103 corespunde cu aproximativ 20-30 g de proteine \u0219i o pute\u021bi considera o cea\u0219c\u0103 de iaurt, 2 ou\u0103 sau 85-115 g de tofu sau carne g\u0103tit\u0103.<\/li>\n\n\n\n<li><strong>Cantitatea de alimente cu carbohidra\u021bi<\/strong> ar trebui s\u0103 fie at\u00e2t c\u00e2t pute\u021bi cuprinde \u00een <strong>pumn. <\/strong>Un pumn are \u00een jur de 20-30 g de carbohidra\u021bi \u0219i poate reprezenta 100-130 g de garnitur\u0103 preparat\u0103, o felie de p\u00e2ine sau un fruct de dimensiuni medii.<\/li>\n\n\n\n<li><strong>O por\u021bie de legume este mare c\u00e2t un pumn<\/strong>. O por\u021bie de dimensiunea asta corespunde cu aproximativ 100-130 g de legume.<\/li>\n\n\n\n<li>Folosi\u021bi suficient\u0103 <b>gr\u0103sime astfel \u00eenc\u00e2t por\u021bia s\u0103 fie de dimensiunea degetului mare<\/b>. Pute\u021bi pune \u00een farfurie un deget mare de fructe oleaginoase sau de unt din fructe oleaginoase, un deget mare de unt sau un deget mare de ulei (1 lingur\u0103). Cantitatea de gr\u0103sime pe por\u021bie este de 7-12 g. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/08\/portion-by-hand_02-1124x749.png\" alt=\"\" class=\"wp-image-388258\" title=\"Folosi\u021bi-v\u0103 m\u00e2na \u0219i m\u0103sura\u021bi por\u021bia corect\u0103 de alimente\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/portion-by-hand_02-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/portion-by-hand_02-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/08\/portion-by-hand_02.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Pentru o femeie obi\u0219nuit\u0103 ar putea ar\u0103ta cam a\u0219a:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>O mas\u0103 zilnic\u0103:<\/strong> o por\u021bie (1 palm\u0103) de alimente proteice, o por\u021bie (1 m\u00e2n\u0103 f\u0103cut\u0103 c\u0103u\u0219) de alimente cu carbohidra\u021bi, o por\u021bie (1 pumn) de legume, 1 por\u021bie (1 deget mare) de gr\u0103simi<\/li>\n\n\n\n<li><strong>Aportul pentru \u00eentreaga zi:<\/strong> 4-6 por\u021bii de alimente cu carbohidra\u021bi, 4-6 por\u021bii de alimente proteice, 4-6 por\u021bii de gr\u0103simi, 4-6 por\u021bii de legume<\/li>\n\n\n\n<li>Convertit, aportul zilnic indicat este de <strong>1400-2100 kcal<\/strong>, 115-170 g de proteine, 125-185 g de carbohidra\u021bi \u0219i 50-80 g de gr\u0103simi<\/li>\n<\/ul>\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 is-style-default\"><strong>Pentru un b\u0103rbat obi\u0219nuit ar putea ar\u0103ta cam a\u0219a:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>O mas\u0103 zilnic\u0103:<\/strong> 2 por\u021bii (2 palme) de alimente proteice, 2 por\u021bii (2 m\u00e2ini f\u0103cute c\u0103u\u0219) de alimente cu carbohidra\u021bi, 2 por\u021bii (2 pumni) de legume, 2 por\u021bii (2 degete mari) de gr\u0103simi<\/li>\n\n\n\n<li><strong>Aportul pentru \u00eentreaga zi:<\/strong> 6-8 por\u021bii de alimente cu carbohidra\u021bi, 6-8 por\u021bii de alimente proteice, 6-8 por\u021bii de gr\u0103simi, 6-8 por\u021bii de legume<\/li>\n\n\n\n<li>Convertit, aportul zilnic indicat este de <strong>2300-3100<\/strong><strong>&nbsp;kcal<\/strong>, 180-245 g de proteine, 205-270 g de carbohidra\u021bi \u0219i 85-115 g de gr\u0103simi&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/li>\n<\/ul>\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 is-style-default\"><strong>Valorile energetice \u0219i de nutrien\u021bi aproximative din por\u021bii potrivite pentru o femeie obi\u0219nuit\u0103:<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-left\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Por\u021bie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 m\u00e2n\u0103 de alimente proteice<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">130 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 m\u00e2n\u0103 f\u0103cut\u0103 c\u0103u\u0219 de alimente cu carbohidra\u021bi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">110 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pumn de legume<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 deget mare de gr\u0103simi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\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 is-style-default\"><strong>Valorile energetice \u0219i de nutrien\u021bi aproximative din por\u021bii potrivite pentru un b\u0103rbat obi\u0219nuit:<\/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\">Por\u021bie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/th><th class=\"has-text-align-center\" data-align=\"center\">Calorii<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 m\u00e2n\u0103 de alimente proteice<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">145 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 m\u00e2n\u0103 f\u0103cut\u0103 c\u0103u\u0219 de alimente cu carbohidra\u021bi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g <\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 pumn de legume<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1 deget mare de gr\u0103simi<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 obiectivul vostru este s\u0103 pierde\u021bi \u00een <strong>greutate<\/strong>, scoate\u021bi <strong>1-2 por\u021bii de carbohidra\u021bi<\/strong> \u0219i <strong>1-2 por\u021bii de gr\u0103simi. <\/strong>Dar, \u00een acela\u0219i timp, este important s\u0103 urm\u0103ri\u021bi dac\u0103 pierderea \u00een greutate are succes sau nu \u0219i s\u0103 face\u021bi alte schimb\u0103ri privind por\u021biile \u00een baza acestui lucru. Totu\u0219i, pentru a v\u0103 atinge obiectivul \u0219i a v\u0103 reduce greutatea, <strong>alegerile alimentare corecte<\/strong> sunt necesare de asemenea. Chiar \u0219i folosind aceast\u0103 metod\u0103 a por\u021biilor estimate, ar trebui s\u0103 alege\u021bi \u00eentotdeauna o \u0219unc\u0103 bun\u0103 \u00een loc de salam, iaurt natural \u00een loc de cel \u00eendulcit sau o p\u00e2ine integral\u0103 \u00een loc de una alb\u0103. O diet\u0103 echilibrat\u0103 care con\u021bine alimentele corecte va aduce rezultate \u00een timp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Acorda\u021bi aten\u021bie alimentelor \u0219i m\u00e2nca\u021bi lent<\/h3>\n\n\n\n<p>Recunoa\u0219te\u021bi, nu pute\u021bi rezista s\u0103 nu urm\u0103ri\u021bi o emisiune \u00een timpul fiec\u0103rei mese sau s\u0103 nu v\u0103 distrage\u021bi aten\u021bia cu re\u021belele sociale? Dac\u0103 da, probabil ve\u021bi <strong>m\u00e2nca mai multe<\/strong> alimente dec\u00e2t dac\u0103 v\u0103 concentra\u021bi pe farfurie, tac\u00e2muri \u0219i m\u00e2ncare. C\u00e2nd v\u0103 angaja\u021bi \u00een alte activit\u0103\u021bi dec\u00e2t m\u00e2ncatul, creierul este confuz \u0219i nu proceseaz\u0103 informa\u021bia privind <strong>senza\u021bia de foame \u0219i sa\u021bietate<\/strong> \u00een timp util. Prin urmare, de regul\u0103 se \u00eent\u00e2mpl\u0103 <strong>s\u0103 nu v\u0103 transmit\u0103 c\u0103 a\u021bi m\u00e2ncat suficient<\/strong> \u0219i este momentul s\u0103 pune\u021bi restul pr\u00e2nzului \u00een frigider. Dac\u0103 v-a\u021bi concentra doar pe pr\u00e2nz probabil a\u021bi sim\u021bi o senza\u021bie pl\u0103cut\u0103 de sa\u021bietate mult mai <b>devreme <\/b>\u0219i a\u021bi m\u00e2nca o por\u021bie mai mic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O problem\u0103 asem\u0103n\u0103toare apare \u0219i c\u00e2nd m\u00e2nca\u021bi prea <strong>repede<\/strong>. Chiar \u0219i \u00een acest caz, leg\u0103tura dintre tractul digestiv \u0219i creier lucreaz\u0103 cu \u00eent\u00e2rziere. Prin urmare, sfatul important este: <strong>m\u00e2nca\u021bi lent<\/strong> \u0219i <strong>concentra\u021bi-v\u0103 numai pe m\u00e2ncare<\/strong>. Astfel, ve\u021bi evita s\u0103 m\u00e2nca\u021bi mai multe alimente dec\u00e2t este necesar pentru a v\u0103 s\u0103tura. Ideal, ar trebui s\u0103 fi\u021bi 80% s\u0103tui, fiind important s\u0103 asculta\u021bi \u0219i de organism \u0219i de sentimente.<\/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 afla\u021bi mai multe despre tehnica m\u00e2ncatului con\u0219tient, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/o-provocare-de-30-de-zile-pentru-a-va-ajuta-sa-slabiti-permanent-si-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>O provocare de 30 de zile pentru a v\u0103 ajuta s\u0103 sl\u0103bi\u021bi permanent \u0219i s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png\" alt=\"M\u00e2ncatul con\u0219tient v\u0103 poate ajuta s\u0103 pierde\u021bi \u00een greutate\" class=\"wp-image-381447\" style=\"width:843px;height:563px\" title=\"M\u00e2ncatul con\u0219tient v\u0103 poate ajuta s\u0103 pierde\u021bi \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-13.20.59.png 1548w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Nu s\u0103ri\u021bi peste mese diminea\u021ba cu excep\u021bia cazului \u00een care este parte din plan<\/h3>\n\n\n\n<p>De multe ori seara <strong>m\u00e2ncarea pare dintr-o dat\u0103 mai tentant\u0103<\/strong> \u0219i este <strong>dificil s\u0103 ne ab\u021binem<\/strong>. V\u0103 recunoa\u0219te\u021bi \u00een asta? Dac\u0103 da, g\u00e2ndi\u021bi-v\u0103 cum arat\u0103 dieta voastr\u0103 diminea\u021ba \u0219i la pr\u00e2nz. De foarte multe ori foamea \u0219i poftele excesive din a doua parte a zile sunt provocate de limitarea semnificativ\u0103 a cantit\u0103\u021bii de alimente sau de s\u0103ritul <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste <\/a>mese.<\/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 is-style-default\">Pentru a combate foamea \u0219i poftele, pune\u021bi respecta urm\u0103toarele sfaturi:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nu s\u0103ri\u021bi peste mesele principale.<\/li>\n\n\n\n<li>Nu reduce\u021bi por\u021biile pentru a reduce aportul de energie. Dup\u0103 amiaz\u0103 probabil nu ve\u021bi rezista, iar ceea ce v-a\u021bi interzis de diminea\u021b\u0103, ve\u021bi recupera seara.<\/li>\n\n\n\n<li>Nu exclude\u021bi carbohidra\u021bii sau gr\u0103simile, \u00eencerca\u021bi s\u0103 respecta\u021bi \u00eentreaga compozi\u021bie nutri\u021bional\u0103 a meselor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103ritul peste mese \u0219i am\u00e2narea m\u00e2ncatului primei mese dup\u0103 amiaz\u0103 poate fi \u00een regul\u0103 c\u00e2nd o persoan\u0103 urmeaz\u0103 a\u0219a numitul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-despre-postul-intermitent\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"intermittent fasting (opens in a new tab)\"><strong>post intermitent<\/strong><\/a>. Dar \u00een acest caz, aportul de alimente \u0219i programul dietei sunt controlate \u0219i probabil persoana respectiv\u0103 nu are probleme cu foamea \u0219i poftele necontrolate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Elimina\u021bi alimentele cu valoare energetic\u0103 mare<\/h3>\n\n\n\n<p>Exist\u0103 anumite alimente \u0219i grupe de alimente care pur \u0219i simplu con\u021bin <strong>prea multe calorii<\/strong>. Acestea sunt, de exemplu, alimente foarte procesate industrial cu <strong>un con\u021binut mare de gr\u0103simi<\/strong> \u0219i <strong>carbohidra\u021bi simpli<\/strong>, care au <strong>valoare nutri\u021bional\u0103 minim\u0103<\/strong> (le lipsesc vitaminele, mineralele, proteinele, etc.), cum ar fi diferite dulciuri, salam cu termen mare de valabilitate, etc. Unele dintre aceste alimente pot con\u021bine nutrien\u021bi utili, dar \u00eempreun\u0103 cu ace\u0219tia, primi\u021bi \u0219i <strong>o cantitate mare ce calorii<\/strong> inutile. Din moment ce scopul este reducerea aportului de energie pentru a pierde \u00een greutate, este important s\u0103 cunoa\u0219tem aceste alimente \u0219i s\u0103 le limit\u0103m.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg\" alt=\"Elimina\u021bi alimentele cu valoare energetic\u0103 mare\" class=\"wp-image-381462\" style=\"width:843px;height:562px\" title=\"Elimina\u021bi alimentele cu valoare energetic\u0103 mare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1206262253.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>\u00cen urm\u0103torul tabel ve\u021bi g\u0103si sfaturi despre cum s\u0103 \u00eenlocui\u021bi aceste alimente<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Alimente nepotrivite<\/th><th>Alternative potrivite<\/th><\/tr><\/thead><tbody><tr><td>Muesli copt<\/td><td><a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Muesli<\/a>, fulgi simpli (<a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z<\/a>, secar\u0103, hri\u0219c\u0103, etc.)<\/td><\/tr><tr><td>Cereale dulci pentru micul dejun (bile de ciocolat\u0103, etc.)<\/td><td>Cereale din f\u0103in\u0103 integral\u0103, cum ar fi hri\u0219c\u0103, spelt, etc.<\/td><\/tr><tr><td>Porridge instant \u00eendulcit<\/td><td>Porridge instant simplu pe care \u00eel pute\u021bi \u00eendulci cu, de exemplu, proteine din zer cu arom\u0103 sau sirop de cicoare \u0219i fructe.<\/td><\/tr><tr><td>Alune \u00eenvelite \u0219i alte toppinguri<\/td><td>Alune \u00eenvelite, precum <a href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caju<\/a>, <a href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">migdale<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/nuci-pecan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci pecan<\/a>, etc.<\/td><\/tr><tr><td>Iaurturi cremoase \u00eendulcite<\/td><td>Iaurturi simple cu un con\u021binut de gr\u0103sime sub 4%, aromatizat cu gem sau fructe<\/td><\/tr><tr><td>B\u0103uturi fermentate \u00eendulcite (kefir etc.)<\/td><td>B\u0103uturi fermentate simple, aromatizate ca iaurtul sau \u00eendulcite cu \u00eendulcitor<\/td><\/tr><tr><td>Salam, c\u00e2rna\u021bi, crenvur\u0219ti<\/td><td>\u0218unc\u0103 de \u00eenalt\u0103 calitate cu con\u021binut de carne de cel pu\u021bin 92%<\/td><\/tr><tr><td>Ciocolat\u0103 cu lapte<\/td><td>Ciocolat\u0103 cu con\u021binut mai mare de cacao, cel pu\u021bin 70%<\/td><\/tr><tr><td>Biscui\u021bi, napolitane, batoane de ciocolat\u0103, etc.<\/td><td>Biscui\u021bi cu un procent de f\u0103in\u0103 integral\u0103 \u0219i con\u021binut redus de zah\u0103r, biscui\u021bi sau batoane f\u0103cute \u00een cas\u0103, <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice<\/a> sau <a href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjack<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:3px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Nu be\u021bi calorii \u0219i nu v\u0103 baza\u021bi aportul de lichide pe ap\u0103<\/h3>\n\n\n\n<p>B\u0103uturile care con\u021bin energie din <strong>zah\u0103r<\/strong> sau <strong>alcool<\/strong> sunt primele care trebuie limitate la \u00eenceput, iar \u00een timp ideal eliminate din diet\u0103 de o persoan\u0103 care \u00eencearc\u0103 s\u0103 piard\u0103 \u00een greutate. Pentru a \u00een\u021belege de ce, v\u0103 vom demonstra printr-un exemplu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"746\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png\" alt=\"\u00centr-un efort de a pierde \u00een greutate, nu be\u021bi calorii \u0219i nu v\u0103 baza\u021bi aportul de lichide pe ap\u0103\" class=\"wp-image-381481\" style=\"width:843px;height:560px\" title=\"\u00centr-un efort de a pierde \u00een greutate, nu be\u021bi calorii \u0219i nu v\u0103 baza\u021bi aportul de lichide pe ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1124x746.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-400x265.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33-1536x1019.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/Snimka-obrazovky-2022-06-29-o-9.53.33.png 1784w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dou\u0103 prietene ies la pr\u00e2nz \u00eempreun\u0103, fiecare consum\u00e2nd 0.5 l de lichide la mas\u0103. Lucy comand\u0103 <strong>Coca-Cola<\/strong> \u00eendulcit\u0103 <strong>cu zah\u0103r<\/strong>, Martina alege <strong>apa<\/strong>. Dup\u0103 pr\u00e2nz, merg la o cafenea unde Martina comand\u0103 <strong>espresso ne\u00eendulcit<\/strong> \u0219i <strong>ap\u0103<\/strong>, \u00een timp ce Lucy comand\u0103 un <strong><b>frapp\u00e9<\/b><\/strong> (sau o b\u0103utur\u0103 cu cafea asem\u0103n\u0103toare) care con\u021bine <strong>sirop dulce<\/strong> \u0219i <strong>lapte integral<\/strong> \u0219i <b>limonad\u0103 artizanal\u0103 cu sirop<\/b>. Mai t\u00e2rziu, din curiozitate, \u00ee\u0219i compar\u0103 aportul de energie. Rezultatele arat\u0103 aproximativ dup\u0103 cum urmeaz\u0103:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Martina<\/th><th><\/th><th>Lucy<\/th><th><\/th><\/tr><\/thead><tbody><tr><td>B\u0102UTUR\u0102<\/td><td>VALOARE ENERGETIC\u0102<\/td><td>B\u0102UTUR\u0102<\/td><td>VALOARE ENERGETIC\u0102<\/td><\/tr><tr><td>Ap\u0103 0.5 l<\/td><td>0 kcal<\/td><td>Coca Cola, 0.5 l<\/td><td>230 kcal<\/td><\/tr><tr><td>Espresso f\u0103r\u0103 zah\u0103r sau lapte<\/td><td>7 kcal<\/td><td>Frapp\u00e9 250 ml<\/td><td>250 kcal<\/td><\/tr><tr><td>Ap\u0103 0.5 l<\/td><td>0 kcal <\/td><td>Limonad\u0103 artizanal\u0103 0.3 l<\/td><td>150 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultatul ie\u0219irii este probabil o surpriz\u0103 mare pentru Lucy. <strong>A avut un aport de 630 kcal<\/strong> sub form\u0103 de b\u0103uturi. O mas\u0103 principal\u0103 bogat\u0103 cu o bucat\u0103 de ciocolat\u0103 ca desert poate avea o astfel de valoare energetic\u0103. Totu\u0219i, aceste b\u0103uturi nu i-au oferit <strong>o senza\u021bie de sa\u021bietate<\/strong>, deci \u00ee\u0219i \u00eeng\u0103duie \u0219i o gustare dup\u0103 amiaz\u0103 \u0219i cina \u00een acea zi, ca \u00eentotdeauna. Prin urmare, la finalul zilei, va avea un&nbsp;<strong>aport de energie mai mare cu<\/strong>&nbsp;<strong>630 kcal<\/strong> dec\u00e2t ar fi avut dac\u0103 alegea acelea\u0219i b\u0103uturi ca Martina. Dac\u0103 toate b\u0103uturile seam\u0103n\u0103 cu aceste b\u0103uturi, situa\u021bia este \u0219i mai rea. <strong>Destul de amuzant, doar limit\u00e2nd aceste 630 kcal, ar putea pierde 1 kg de gr\u0103sime \u00een 2 s\u0103pt\u0103m\u00e2ni (1 kg de gr\u0103sime are o valaore energetic\u0103 de aproximativ 8.200 kcal).<\/strong><\/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 afla\u021bi mai multe despre acest subiect, citi\u021bi articolul nostru <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>Ce sunt caloriile lichide \u0219i cum v\u0103 \u00eempiedic\u0103 acestea s\u0103 pierde\u021bi \u00een greutate?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Dormi\u021bi bine<\/h3>\n\n\n\n<p><span style=\"vertical-align: inherit\">Un ajutor de multe ori neglijat \u0219i subestimat pentru pierderea \u00een greutate este <\/span><span style=\"font-weight: bold\">un somn lung<\/span><span style=\"vertical-align: inherit\"> \u0219i <\/span><span style=\"font-weight: bold\">de calitate<\/span><span style=\"vertical-align: inherit\">. Somnul afecteaz\u0103 produc\u021bia de hormoni, responsabili pentru inducerea senza\u021biilor de <\/span><span style=\"font-weight: bold\">foame \u0219i sa\u021bietate. <\/span><span style=\"font-weight: bold\">Leptina<\/span><span style=\"vertical-align: inherit\"> ne spune c\u0103 suntem <\/span><span style=\"font-weight: bold\">s\u0103tui<\/span><span style=\"vertical-align: inherit\"> \u0219i ar trebui s\u0103 nu mai m\u00e2nc\u0103m. Hormonul <\/span><span style=\"font-weight: bold\">grelin\u0103<\/span><span style=\"vertical-align: inherit\"> este responsabil pentru semnalarea <\/span><span style=\"font-weight: bold\">senza\u021biei de foame. <\/span><span style=\"vertical-align: inherit\">Problema este c\u0103 o persoan\u0103 privat\u0103 de somn are <\/span><span style=\"font-weight: bold\">niveluri reduse de leptin\u0103<\/span><span style=\"vertical-align: inherit\"> \u0219i astfel o <\/span><span style=\"font-weight: bold\">senza\u021bie mai mic\u0103 de sa\u021bietate<\/span><span style=\"vertical-align: inherit\">. \u00cen schimb, <\/span><span style=\"font-weight: bold\">grelina<\/span><span style=\"vertical-align: inherit\"> se secret\u0103 \u00een <\/span><span style=\"font-weight: bold\">cantit\u0103\u021bi mai mari<\/span><span style=\"vertical-align: inherit\"> \u0219i induce <\/span><span style=\"font-weight: bold\">o senza\u021bie crescut\u0103 de foame.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg\" alt=\"Somnul bun este important c\u00e2nd pierde\u021bi \u00een greutate\" class=\"wp-image-381498\" style=\"width:843px;height:562px\" title=\"Somnul bun este important c\u00e2nd pierde\u021bi \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/06\/iStock-1326080733.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dar, senza\u021bia de sa\u021bietate \u0219i de foame redus\u0103 nu <strong>corespunde deloc nevoilor voastre reale. <\/strong>Drept urmare, din cauza lipsei de somn, primi\u021bi <strong>mai mult\u0103 energie dec\u00e2t ave\u021bi nevoie de fapt. <\/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 vre\u021bi s\u0103 afla\u021bi mai multe despre acest subiect, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Somnul: Cel mai eficient stimul pentru energiei \u0219i arz\u0103tor de gr\u0103simi<\/strong><\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_sa_cresteti_consumul_zilnic_de_energie\"><\/span>Cum s\u0103 cre\u0219te\u021bi consumul zilnic de energie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pierderea \u00een greutate nu depinde doar de faptul c\u0103 v\u0103 antrena\u021bi \u00een mod inten\u021bionat sau nu, ci \u0219i de c\u00e2t de activi sunte\u021bi pe parcursul zilei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Iat\u0103 c\u00e2teva sfaturi pentru a cre\u0219te activitate zilnic\u0103:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dac\u0103 ave\u021bi un serviciu sedentar, face\u021bi <strong>o plimbare scurt\u0103<\/strong> (chiar \u0219i 10-15 minute conteaz\u0103) \u00eenainte de a merge la serviciu\/universitate.<\/li>\n\n\n\n<li>\u00cen timpul programului de lucru, <b>ridica\u021bi-v\u0103<\/b> de mai multe ori, <strong>plimba\u021bi-v\u0103 \u00een jurul cl\u0103dirii, \u00een jurul campusului<\/strong>&#8230;<\/li>\n\n\n\n<li>\u00cen loc s\u0103 folosi\u021bi transportul public \u00eentregul drum, <strong>merge\u021bi pe jos<\/strong> c\u00e2teva sta\u021bii.<\/li>\n\n\n\n<li>\u00cenlocui\u021bi liftul <strong>cu sc\u0103rile.<\/strong><\/li>\n\n\n\n<li>Fi\u021bi activi \u0219i acas\u0103,<strong> cur\u0103\u021benia <\/strong>sau <strong>gr\u0103din\u0103ritul<\/strong> conteaz\u0103 la fel de mult.<\/li>\n\n\n\n<li>Ajuta\u021bi-v\u0103 cu un contor de pa\u0219i \u0219i stabili\u021bi un obiectiv <strong>de 10.000 de pa\u0219i pe zi<\/strong>. Aceast\u0103 sum\u0103 reprezint\u0103 o valoare de referin\u021b\u0103 potrivit\u0103 pentru un adult s\u0103n\u0103tos.<\/li>\n\n\n\n<li>\u00cen mod ideal, include\u021bi <strong>deliberat exerci\u021bii fizice<\/strong> sub form\u0103 de aerobic sau antrenament de for\u021b\u0103, de preferat o combina\u021bie a acestora.<\/li>\n\n\n\n<li>\u00cencerca\u021bi arz\u0103torii de gr\u0103simi pentru a accelera metabolismul. Articolul nostru <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-eficient-arzator-de-grasimi-si-cum-sa-il-folositi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 alege\u021bi cel mai eficient arz\u0103tor de gr\u0103simi \u0219i cum s\u0103 \u00eel folosi\u021bi?<\/strong><\/a> o s\u0103 v\u0103 ajute s\u0103 alege\u021bi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi g\u0103si mai multe informa\u021bii despre cum s\u0103 v\u0103 reduce\u021bi greutatea \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/care-este-cel-mai-important-factor-pentru-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Care este cel mai important factor pentru 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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu trebuie s\u0103 num\u0103ra\u021bi caloriile pentru a pierde \u00een greutate. Totu\u0219i, pentru ca aportul vostru de energie s\u0103 fie mai mic dec\u00e2t consumul, ar trebui s\u0103 respecta\u021bi c\u00e2teva reguli simple. Urma\u021bi <strong>un plan alimentar regulat<\/strong> de mai multe mese pe zi, f\u0103r\u0103 gust\u0103ri. Prepara\u021bi alimente care con\u021bin <strong>to\u021bi nutrien\u021bii<\/strong> \u2013 un ajutor bun poate respecta a\u0219a-numita <strong>farfurie s\u0103n\u0103toas\u0103<\/strong> sau pur \u0219i simplu folosi\u021bi <strong>m\u0103sura m\u00e2inii<\/strong>. Limita\u021bi alimentele cu <strong>prea mult\u0103 energie<\/strong> \u0219i <strong>b\u0103uturile care con\u021bin zah\u0103r \u0219i alcool<\/strong>. Nu \u00een cele din urm\u0103, concentra\u021bi-v\u0103 <strong>doar pe m\u00e2ncare<\/strong> atunci c\u00e2nd m\u00e2nca\u021bi, nu neglija\u021bi <strong>somnul<\/strong> \u0219i face\u021bi <strong>exerci\u021bii fizice<\/strong> suficiente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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>Pierderea \u00een greutate este asociat\u0103 de multe ori cu num\u0103ratul caloriilor \u0219i c\u00e2nt\u0103rirea preparatelor. \u00cen articol v\u0103 oferim sfaturi eficiente privind pierderea \u00een greutate chiar f\u0103r\u0103 a num\u0103ra caloriile.<\/p>\n","protected":false},"author":156,"featured_media":381637,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[90],"tags":[7442,7358,6374,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-387737","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cum-sa-slabim","8":"tag-grasime-corporala","9":"tag-nutritie","10":"tag-pierdere-in-greutate","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 - 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