{"id":402241,"date":"2022-11-29T10:58:53","date_gmt":"2022-11-29T09:58:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=402241"},"modified":"2024-05-27T12:19:46","modified_gmt":"2024-05-27T10:19:46","slug":"8-moduri-de-a-manca-mai-putine-dulciuri","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/","title":{"rendered":"8 moduri de a reduce aportul de zah\u0103r \u0219i a m\u00e2nca mai pu\u021bine dulciuri"},"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\/8-moduri-de-a-manca-mai-putine-dulciuri\/#Ce_provoaca_pofta_de_dulce\" title=\"Ce provoac\u0103 pofta de dulce?\">Ce provoac\u0103 pofta de dulce?<\/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\/8-moduri-de-a-manca-mai-putine-dulciuri\/#De_ce_poate_fi_zaharul_daunator\" title=\"De ce poate fi zah\u0103rul d\u0103un\u0103tor?\">De ce poate fi zah\u0103rul d\u0103un\u0103tor?<\/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\/8-moduri-de-a-manca-mai-putine-dulciuri\/#Este_zaharul_un_drog_si_puteti_deveni_dependent\" title=\"Este zah\u0103rul un drog \u0219i pute\u021bi deveni dependent?\">Este zah\u0103rul un drog \u0219i pute\u021bi deveni dependent?<\/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\/8-moduri-de-a-manca-mai-putine-dulciuri\/#Ce_cantitate_de_zahar_este_sigura_in_dieta\" title=\"Ce cantitate de zah\u0103r este sigur\u0103 \u00een diet\u0103?\">Ce cantitate de zah\u0103r este sigur\u0103 \u00een diet\u0103?<\/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\/8-moduri-de-a-manca-mai-putine-dulciuri\/#8_sfaturi_pentru_a_reduce_continutul_de_zahar_din_dieta\" title=\"8 sfaturi pentru a reduce con\u021binutul de zah\u0103r din diet\u0103\">8 sfaturi pentru a reduce con\u021binutul de zah\u0103r din diet\u0103<\/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\/8-moduri-de-a-manca-mai-putine-dulciuri\/#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>A\u021bi \u00eencercat \u00een mod repetat s\u0103 reduce\u021bi dulciurile \u0219i zah\u0103rul din diet\u0103, dar nu a func\u021bionat? Nu sunte\u021bi singur. Toat\u0103 lumea iube\u0219te gustul dulce, dar \u00een acela\u0219i timp, to\u021bi \u0219tiu foarte bine c\u0103 nu ar trebui s\u0103 exagereze cu zah\u0103rul. Iar apoi, c\u00e2nd v\u0103 sim\u021bi\u021bi determinat \u0219i motivat, decide\u021bi s\u0103 renun\u021ba\u021bi complet la zah\u0103r. Trece\u021bi prin c\u00e2teva zile dificile datorit\u0103 determin\u0103rii puternice, dar, \u00een cele din urm\u0103, pofta de dulce \u00ee\u0219i face loc \u0219i \u00eencepe\u021bi s\u0103 visa\u021bi ciocolat\u0103 noaptea. Vi se pare cunoscut acest scenariu? Poate este momentul s\u0103 \u00eencerca\u021bi o abordare diferit\u0103. Cum s\u0103 reduce\u021bi zah\u0103rul din diet\u0103 la un nivel rezonabil \u0219i, \u00een acela\u0219i timp, s\u0103 nu v\u0103 face\u021bi griji \u00een privin\u021ba lui? Articolul de ast\u0103zi v\u0103 va ajuta cu acest lucru.<\/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_provoaca_pofta_de_dulce\"><\/span><strong>Ce provoac\u0103 pofta de dulce?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pofta de dulce poate avea multe cauze. O problem\u0103 frecvent\u0103 o reprezint\u0103 nevoia crescut\u0103 de dulciuri \u00een <strong>situa\u021biile stresante<\/strong>. Consumul de zah\u0103r cre\u0219te nivelul de <strong>dopamin\u0103<\/strong> \u0219i provoac\u0103 <strong>sentimente satisf\u0103c\u0103toare.<\/strong> \u00cen situa\u021bii solicitante, din punct de vedere psihologic, unele persoane caut\u0103 satisfac\u021bie \u00een dulciuri \u0219i alimente dulci. Oricum, nu este o solu\u021bie ideal\u0103, \u00eentruc\u00e2t sentimentul pl\u0103cut \u00een urma consumului de dulce dispare \u00een scurt timp. Apoi, corpul cere mai mult pentru a izola stresul \u0219i sentimentele nepl\u0103cute, m\u0103car pentru un timp. <span style=\"color: #ff6600\" class=\"tadv-color\">[6]<\/span><\/li>\n\n\n\n<li>Astfel, eliminarea tuturor dulciurilor din cas\u0103 poate avea \u0219i <strong>cauze&nbsp;<\/strong><b>fiziologice<\/b>. Zah\u0103rul este absorbit foarte repede din tractul digestiv, iar astfel, cre\u0219te rapid <strong>nivelul de zah\u0103r din s\u00e2nge<\/strong> (Glicemia). Pe moment, probabil v\u0103 sim\u021bi\u021bi satisf\u0103cut, plin de energie \u0219i \u00een toane bune. Dar, cu c\u00e2t zah\u0103rul din s\u00e2nge <strong>cre\u0219te <\/strong>mai repede, cu at\u00e2t mai repede <strong>scade<\/strong> \u0219i \u00een scurt timp ve\u021bi ajunge \u00eentr-o stare \u00een care ave\u021bi nevoie de o alt\u0103 &#8220;doz\u0103 de zah\u0103r&#8221;. Dintr-o dat\u0103, ajunge\u021bi \u00eentr-un cerc vicios \u00een care <strong>un aport mare de zah\u0103r provoac\u0103 nevoia de mai multe dulciuri<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O reducere lent\u0103 \u0219i specific\u0103 a zah\u0103rului din diet\u0103<\/strong> v\u0103 poate elibera din spirala nesf\u00e2r\u0219it\u0103 de pofte \u0219i din destresarea cu dulciuri. Dar, pentru a putea reduce zah\u0103rul \u00eentr-un mod nedureros, dieta trebuie s\u0103 fie echilibrat\u0103 cu un num\u0103r suficient \u0219i <strong>complex de<\/strong> <strong>carbohidra\u021bi, proteine, gr\u0103simi s\u0103n\u0103toase \u0219i fibre. <\/strong>Carbohidra\u021bii ar trebui s\u0103 reprezinte 45-60% din aportul zilnic total de energie, gr\u0103simile 30% \u0219i proteinele 10-20%. <span style=\"color: #ff6600\" class=\"tadv-color\">[2,3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi citi mai multe despre cum pute\u021bi sc\u0103pa de pofta de dulce \u00een articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>15 moduri de a combate pofta de dulce.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg\" alt=\"Care sunt cauzele poftelor de dulce?\" class=\"wp-image-394076\" style=\"width:843px;height:562px\" title=\"Care sunt cauzele poftelor de dulce?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1347865406-2048x1365.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=\"De_ce_poate_fi_zaharul_daunator\"><\/span><strong>De ce poate fi zah\u0103rul d\u0103un\u0103tor?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pofta de dulce nu este singura problem\u0103 provocat\u0103 de con\u021binutul mare de zah\u0103r \u00een diet\u0103. Cu to\u021bii \u0219tim c\u0103 zah\u0103rul poate provoca \u0219i probleme de s\u0103n\u0103tate. Despre ce este vorba mai exact?<\/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>Un aport ridicat de zah\u0103r <strong>cre\u0219te aportul zilnic total de energie<\/strong>. \u00cen acela\u0219i timp, de multe ori face parte din alimente care con\u021bin foarte multe gr\u0103simi \u0219i sunt <strong>foarte bogate \u00een energie<\/strong>, cum ar fi diferite ciocolate, batoane, deserturi \u0219i alte dulciuri. Prin urmare, zah\u0103rul este o parte comun\u0103 din <strong>alimentele procesate industrial<\/strong>, care au mult\u0103 energie \u00eentr-o cantitate mic\u0103, \u00eens\u0103 doar c\u00e2\u021biva nutrien\u021bi importan\u021bi. Consumul excesiv al acestor produse poate duce la o cre\u0219tere a greut\u0103\u021bii corporale \u0219i, prin urmare, la <b>supraponderalitate <\/b>\u0219i <strong>obezitate.<\/strong><\/li>\n\n\n\n<li><strong>Obezitatea este o problem\u0103 de s\u0103n\u0103tate<\/strong> \u00een sine, dar cre\u0219te \u0219i riscul de <strong>cancer, probleme cardiovasculare <\/strong>sau <strong>diabet de tip 2. <\/strong>Obezitatea este asociat\u0103 \u0219i cu un risc mai mare de <strong>depresie <\/strong>\u0219i alte boli psihice.<span style=\"color: #ff6600\" class=\"tadv-color\"> [5]<\/span><\/li>\n\n\n\n<li>O cantitate \u00een exces de zah\u0103r \u00een diet\u0103 nu este bun\u0103 nici pentru din\u021bi, \u00eentruc\u00e2t cre\u0219te riscul de <strong>carii dentare<\/strong>. \u00cen cavitatea oral\u0103, zah\u0103rul este procesat <strong>de bacterii<\/strong>, iar rezultatul acestui proces este crearea de <strong>acizi<\/strong> care pot deteriora <strong>smal\u021bul din\u021bilor<\/strong>. Sunt riscante, mai ales, alimentele care <strong>se lipesc de din\u021bi<\/strong> &#8211; ex. fructe uscate, pr\u0103jituri, caramele, etc. R\u0103m\u00e2n \u00een gur\u0103 o perioad\u0103 lung\u0103 de timp, iar din\u021bii sunt expu\u0219i la munca pe termen lung a bacteriilor \u0219i la formarea acizilor. <span style=\"color: #ff6600\" class=\"tadv-color\">[11,12]<\/span><\/li>\n\n\n\n<li>Con\u021binutul mare de zah\u0103r v\u0103 poate afecta \u0219i pielea \u0219i cre\u0219te riscul de acnee. Pute\u021bi citi mai multe despre acest subiect \u00een articolul nostru <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-scapati-de-acnee-mai-putin-stres-o-greutate-sanatoasa-si-o-igiena-buna-pot-ajuta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum sc\u0103pa\u021bi de acnee? Mai pu\u021bin stres, o greutate s\u0103n\u0103toas\u0103 \u0219i o igien\u0103 bun\u0103 pot ajuta.<\/strong><\/a><\/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\/09\/iStock-1322922147-1124x749.jpg\" alt=\"Ce provoac\u0103 aportul mare de zah\u0103r?\" class=\"wp-image-394091\" style=\"width:843px;height:562px\" title=\"Ce provoac\u0103 aportul mare de zah\u0103r?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1322922147-2048x1365.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=\"Este_zaharul_un_drog_si_puteti_deveni_dependent\"><\/span><strong>Este zah\u0103rul un drog \u0219i pute\u021bi deveni dependent?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oamenii sunt foarte atra\u0219i de zah\u0103r \u0219i de gustul dulce, iar multora le este greu s\u0103 reduc\u0103 zah\u0103rul din diet\u0103 p\u00e2n\u0103 ajung \u00een punctul \u00een care cred c\u0103 sunt dependen\u021bi de el. Aceast\u0103 credin\u021b\u0103 este sus\u021binut\u0103 \u0219i de faptul c\u0103 un consum de zah\u0103r provoac\u0103 \u0103n creier procese asem\u0103n\u0103toare <strong>asemeni consumului de droguri<\/strong>. Oamenii de \u0219tiin\u021b\u0103 nu sunt \u00eenc\u0103 100% siguri, dar se pare c\u0103 <strong>dependen\u021ba de zah\u0103r poate fi real\u0103<\/strong>. Dac\u0103 este dovedit, este oricum mult mai <b>slab\u0103 <\/b>\u00een compara\u021bie cu <strong>alte dependen\u021be<\/strong>. Pe l\u00e2ng\u0103 asta, probabil <strong>nu zah\u0103rul \u00een sine<\/strong> v\u0103 face s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi iar \u0219i iar cu alimente delicioase. Mai degrab\u0103, este <strong>gustul irezistibil al alimentelor bogate \u00een zah\u0103r, gr\u0103simi sau sare <\/strong>(a\u0219a-numitele alimente hiper-delicioase). Cu siguran\u021b\u0103 vi s-a \u00eent\u00e2mplat ca nu zah\u0103rul s\u0103 v\u0103 atrag\u0103 a\u0219a mult, ci \u0219i diferite alimente grase precum ciocolata, deserturile, c\u00e2rna\u021bii gra\u0219i sau practic orice <em>fast food<\/em>. \u00cen general, acestea sunt <strong>produse foarte procesate industrial<\/strong>.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[4,6,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i se pare c\u0103 dependen\u021ba de alimente este real\u0103, nu \u00eenseamn\u0103 c\u0103 nu se poate face nimic \u00een leg\u0103tur\u0103 cu ea. <strong>Schimb\u0103rile specifice \u00een diet\u0103<\/strong> pot face minuni \u0219i reduce nevoia de a savura aceste alimente foarte procesate .<\/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_cantitate_de_zahar_este_sigura_in_dieta\"><\/span><strong>Ce cantitate de zah\u0103r este sigur\u0103 \u00een diet\u0103?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Obiectivul vostru nu trebuie s\u0103 fie o diet\u0103 care nu con\u021bine zah\u0103r deloc. <\/strong>Pentru majoritatea oamenilor, m\u00e2ncatul \u00een acest fel este o suferin\u021b\u0103 inutil\u0103 \u0219i nu este o solu\u021bie bun\u0103 pe termen lung. Un mod mult mai bun \u00eel reprezint\u0103 o <strong>diet\u0103 de \u00eenalt\u0103 calitate cu un con\u021binut echilibrat de carbohidra\u021bi complec\u0219i, proteine, gr\u0103simi s\u0103n\u0103toase \u0219i fibre<\/strong>, \u00een care pute\u021bi savura \u0219i o cantitate mic\u0103 de <strong>zah\u0103r<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform recomand\u0103rilor Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii (OMS), zah\u0103rul nu ar trebui s\u0103 reprezinte mai mult de <strong>10% din aportul total zilnic de energie<\/strong>. <strong>Valoarea de referin\u021b\u0103 a <\/strong>aportului de energie pentru un adult s\u0103n\u0103tos este de <strong>2,000 kcal<\/strong>. Prin urmare, 10% din aport reprezint\u0103 <strong>200 kcal<\/strong>, care corespunde la <strong>50 g de zah\u0103r (\u00een jur de 10 cuburi de zah\u0103r)<\/strong>. Aceast\u0103 cantitate de zah\u0103r se poate g\u0103si, de exemplu, \u00een dou\u0103 banane mari, 500 ml de suc de portocale sau, de exemplu, \u00een 90 g de ciocolat\u0103 cu lapte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aportul maxim zilnic recomandat include zah\u0103rul <b>ad\u0103ugat <\/b>\u0219i zah\u0103rul con\u021binut \u00een mod natural (de exemplu, \u00een fructe sau produse lactate). \u00cen primul r\u00e2nd, este necesar s\u0103 limita\u021bi \u00een special <strong>zah\u0103rul ad\u0103ugat<\/strong>. Zah\u0103rul con\u021binut \u00een mod natural, de exemplu \u00een fructe, este ata\u0219at de fibre, motiv pentru care se absoarbe mai lent. <span style=\"color: #ff6600;text-align: inherit\">[7]<\/span><sup style=\"color: #ff6600;text-align: inherit\">&nbsp;<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"99889,105817,107113,108862,110956,111382\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_sfaturi_pentru_a_reduce_continutul_de_zahar_din_dieta\"><\/span><strong>8 sfaturi pentru a reduce con\u021binutul de zah\u0103r din diet\u0103<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Reduce\u021bi treptat cantitatea de zah\u0103r<\/strong><\/h3>\n\n\n\n<p>Nu face\u021bi din nou aceea\u0219i gre\u0219eal\u0103 \u0219i <strong>nu exclude\u021bi zah\u0103rul complet<\/strong>. Schimb\u0103rile treptate sunt schimb\u0103ri bune \u0219i de aceea este suficient s\u0103 reduce\u021bi zah\u0103rul <strong>cu pa\u0219i mici<\/strong>. Reducerea treptat\u0103 a cantit\u0103\u021bii de zah\u0103r din alimente sau b\u0103uturi v\u0103 va ajuta s\u0103 <strong>v\u0103 obi\u0219nui\u021bi cu un gust mai pu\u021bin dulce<\/strong>.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De exemplu, dac\u0103 nu pute\u021bi tr\u0103i f\u0103r\u0103 pr\u0103jiturile de cas\u0103, continua\u021bi s\u0103 le prepara\u021bi, dar reduce\u021bi cantitatea de zah\u0103r cu un <strong>sfert. <\/strong>Urma\u021bi aceea\u0219i procedur\u0103 pentru ceaiul \u00eendulcit, cafea, etc. Ad\u0103uga\u021bi, de exemplu<strong>, cu jum\u0103tate de linguri\u021b\u0103 de zah\u0103r mai pu\u021bin<\/strong>. \u00cen timp, probabil ve\u021bi putea s\u0103-l reduce\u021bi \u0219i mai mult.<\/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. \u00cenlocui\u021bi m\u0103car par\u021bial zah\u0103rul cu \u00eendulcitori<\/strong><\/h3>\n\n\n\n<p>Cel mai bun mod de a reduce zah\u0103rul din diet\u0103 este s\u0103 <strong>v\u0103 obi\u0219nui\u021bi treptat cu un gust mai pu\u021bin dulce<\/strong>. De exemplu, <a href=\"https:\/\/gymbeam.ro\/indulcitori\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00eendulcitorii <\/strong><\/a>pot fi de mare ajutor, \u00eentruc\u00e2t pot fi folosi\u021bi pentru a \u00eenlocui zah\u0103rul. V\u0103 pot ajuta s\u0103 reduce\u021bi cantitatea de zah\u0103r din re\u021betele de pr\u0103jituri sau pute\u021bi savura b\u0103uturi dulci f\u0103r\u0103 a ad\u0103uga zah\u0103r de fapt.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg\" alt=\"\u00cendulcitorii ca \u00eenlocuitori ai zah\u0103rului\" class=\"wp-image-394106\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/MG_1126-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Exist\u0103 dou\u0103 tipuri de \u00eendulcitori. <strong>Non-<\/strong><strong>nutritivi<\/strong>, care nu v\u0103 ofer\u0103 deloc energie sau <strong>nutritivi<\/strong>, care tot au mult mai pu\u021bine calorii \u00een compara\u021bie cu zah\u0103rul. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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 \u00eendulcitori pute\u021bi alege?<\/strong><\/h4>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>\u00cendulcitori non-nutritivi:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stevia<\/strong> este o plant\u0103 care provine din America de Sud, folosit\u0103 pentru a face un \u00eendulcitor datorit\u0103 gustului dulce. Glicozidele cunoscute sub numele de <strong>steviozide<\/strong> sunt responsabile pentru gustul dulce. Iar aceste glicozide alc\u0103tuiesc \u00eendulcitorul, pe care \u00eel pute\u021bi cump\u0103ra, de exemplu, sub form\u0103 de pic\u0103turi sau pudr\u0103. \u00cendulcitorul stevia este de 200-300 de ori mai dulce dec\u00e2t zah\u0103rul. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><strong>Sucraloza<\/strong> este un alt<strong> \u00eendulcitor non-nutritiv<\/strong>. Este de p\u00e2n\u0103 la 600 de ori mai dulce dec\u00e2t zah\u0103rul. De multe ori face parte din diverse <strong><a href=\"https:\/\/gymbeam.ro\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pic\u0103turi <\/a><\/strong>\u0219i<strong><a href=\"https:\/\/gymbeam.ro\/sirop-fara-calorii-salted-caramenl-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">siropuri <\/a>non-nutritive <\/strong>folosite pentru \u00eendulcire. Dac\u0103 vrei s\u0103 afla\u021bi mai multe informa\u021bii despre sucraloz\u0103, citi\u021bi articolul nostru <strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/sucraloza-indulcitor-artificial-si-efectele-acestuia-asupra-sanatatii\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=SK-FBNF-blog&amp;fbclid=IwAR3uaKDirV5zrb3E07fbCi1I7dRECyr1yTYefkCxYpzy_ZToDl5tiQa41oE\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sucraloza &#8211; \u00eendulcitor artificial \u0219i efectele acestuia asupra s\u0103n\u0103t\u0103\u021bii. <\/a><\/strong><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/sucraloza-indulcitor-artificial-si-efectele-acestuia-asupra-sanatatii\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=SK-FBNF-blog&amp;fbclid=IwAR3uaKDirV5zrb3E07fbCi1I7dRECyr1yTYefkCxYpzy_ZToDl5tiQa41oE\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/a><\/li>\n\n\n\n<li><strong>Eritritolul <\/strong>este \u0219i el non-caloric, \u00eentruc\u00e2t valoarea sa energetic\u0103 este de 0 kcal. \u00cen compara\u021bie cu zah\u0103rul clasic, are aproximativ 70% dulcea\u021b\u0103. \u00cen realitate, asta \u00eenseamn\u0103 c\u0103 trebuie s\u0103 folosi\u021bi mai mult eritritol dec\u00e2t zah\u0103r pentru \u00eendulcire pentru a ob\u021bine acela\u0219i efect.<\/li>\n<\/ul>\n\n\n\n<p>blank<\/p>\n<\/div>\n<\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\"><strong>\u00cendulcitori nutritivi:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Xylitolul<\/strong> apar\u021bine <strong>\u00eendulcitorilor nutritivi <\/strong>\u0219i este cunoscut \u0219i ca <strong>zah\u0103r de mesteac\u0103n. <\/strong>Puterea de \u00eendulcire a <a href=\"https:\/\/gymbeam.ro\/xilitol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">xylitolului<\/a> este la fel de intens\u0103 ca a zah\u0103rului, dar are cu <strong>40% mai pu\u021bin\u0103 energie<\/strong>.<\/li>\n\n\n\n<li><strong>Siropul de cicoare <\/strong>este un \u00eendulcitor ob\u021binut din <strong>r\u0103d\u0103cina de cicoare<\/strong>. Gra\u021bie acestui lucru, este bogat \u00een <strong>fibre <\/strong>(inulin\u0103) \u0219i poate ajuta la cre\u0219terea aportului acestora \u00een diet\u0103. Doar 5% din con\u021binutul siropului de cicoare este reprezentat de zah\u0103r. \u00cen compara\u021bie cu zah\u0103rul, are cu <strong>45% mai pu\u021bine calorii. <\/strong>\u00cei va \u00eenc\u00e2nta \u0219i pe cei care caut\u0103 un mod de a \u00eenlocui mierea, deoarece consisten\u021ba \u0219i gustul acestora sunt foarte asem\u0103n\u0103toare.<\/li>\n<\/ul>\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 \u00eendulcitori din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/inlocuitorii-zaharului-ce-indulcitor-este-potrivit-pentru-voi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>\u00cenlocuitorii zah\u0103rului &#8211; Ce \u00eendulcitor este potrivit pentru voi?<\/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\"><strong>3. Limita\u021bi zah\u0103rul din b\u0103uturi<\/strong><\/h3>\n\n\n\n<p>Zah\u0103rul din b\u0103uturi reprezint\u0103 de multe ori cea mai mare surpriz\u0103. Cine s-ar fi g\u00e2ndit c\u0103 <strong>0.5 l de ap\u0103 mineral\u0103 cu arome<\/strong> poate con\u021bine p\u00e2n\u0103 la <strong>80 kcal<\/strong> (336 kJ) \u0219i <strong>20 g de zah\u0103r? <\/strong>\u00cen ceea ce prive\u0219te con\u021binutul de zah\u0103r, aceast\u0103 cantitate este echivalent\u0103 cu, spre exemplu, <strong>30 g de ciocolat\u0103 cu lapte<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Conform OMS, dac\u0103 pe parcursul zilei be\u021bi 500 ml de ap\u0103 mineral\u0103 \u00eendulcit\u0103, aceasta reprezint\u0103 <strong>jum\u0103tate din doza maxim\u0103 de zah\u0103r recomandat\u0103 zilnic <\/strong>(50 g pentru un adult s\u0103n\u0103tos obi\u0219nuit). \u00cen plus, zah\u0103rul din b\u0103uturi este absorbit mult mai <strong>repede <\/strong>dec\u00e2t zah\u0103rul din alimente. Rezultatul este o <strong>cre\u0219tere rapid\u0103 a zah\u0103rului din s\u00e2nge,<\/strong> urmat\u0103 probabil de o sc\u0103dere brusc\u0103 \u00eenso\u021bit\u0103 de mai mult\u0103 <strong>poft\u0103 de dulce<\/strong>. De asemenea, b\u0103uturile nu vor potoli foamea, dar vor ad\u0103uga un num\u0103r mare de calorii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problema nu se afl\u0103 doar \u00een <strong>b\u0103uturile r\u0103coritoare<\/strong> \u0219i \u00een <strong>apa mineral\u0103 cu arome<\/strong>, zah\u0103rul se ascunde \u0219i \u00een <strong>sucuri<\/strong>, <strong>ceai rece<\/strong>,&nbsp;<strong>bere cu arome<\/strong> sau, de exemplu, \u00een <strong>b\u0103uturi energizante<\/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\u00e2t zah\u0103r consuma\u021bi consum\u00e2nd diferite b\u0103uturi?<\/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\">B\u0103utur\u0103<\/th><th class=\"has-text-align-center\" data-align=\"center\">Cantitate de zah\u0103r (\u00een 500 ml)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ap\u0103 mineral\u0103 \u00eendulcit\u0103 cu zah\u0103r<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprite<\/td><td class=\"has-text-align-center\" data-align=\"center\">41 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vinea<\/td><td class=\"has-text-align-center\" data-align=\"center\">47.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fanta<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Coca-cola&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pepsi<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ceai rece \u00eendulcit<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cidru f\u0103r\u0103 alcool<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0103utur\u0103 energizant\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Suc<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Pute\u021bi vedea pe tabel c\u0103 500 ml de b\u0103utur\u0103 \u00eendulcit\u0103 (o cantitate care poate fi consumat\u0103 cu u\u0219urin\u021b\u0103 \u00een c\u00e2teva minute) acoper\u0103 de multe ori <strong>aportul maxim de zah\u0103r recomandat zilnic<\/strong>. Prin urmare, b\u0103uturile \u00eendulcite ar trebui s\u0103 fie <strong>unul dintre primele produse<\/strong> pe care le limita\u021bi c\u00e2nd \u00eencerca\u021bi s\u0103 reduce\u021bi cantitatea de zah\u0103r din diet\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar, multe persoane pot fi surprinse de cantitatea de zah\u0103r ob\u021binut\u0103 pe parcursul zilei <strong>din consumul de cafea sau ceai \u00eendulcit. <\/strong>A\u021bi \u00eent\u00e2lnit vreodat\u0103 argumentul &#8220;Ei bine, pun doar o linguri\u021b\u0103 de zah\u0103r&#8221;? Ei bine, dac\u0103 ad\u0103uga\u021bi o linguri\u021b\u0103 de zah\u0103r \u00een cafeaua de diminea\u021b\u0103 \u0219i de dup\u0103 amiaz\u0103 \u0219i v\u0103 r\u0103sf\u0103\u021ba\u021bi cu un ceai seara, se adun\u0103 \u00een jur de <strong>15 g de zah\u0103r<\/strong> \u00een total. \u0218i \u00eenainte de a v\u0103 da seama, a\u021bi ajuns la o treime din aportul maxim de zah\u0103r recomandat.<\/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 zah\u0103rul din b\u0103uturi din articolul <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<h4 class=\"wp-block-heading\"><strong>Cum reduce\u021bi cantitatea de zah\u0103r din b\u0103uturi?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reduce\u021bi por\u021bia de b\u0103uturi \u00eendulcite<\/strong>. \u00cen loc de 500 ml de limonad\u0103 zilnic, be\u021bi doar 200 ml, de exemplu. Astfel ve\u021bi reduce aportul de zah\u0103r, dar tot v\u0103 ve\u021bi putea bucura de b\u0103utura preferat\u0103. Dac\u0103 trece\u021bi de la 500 ml de cola care con\u021bine 50 g de zah\u0103r la 200 ml, ve\u021bi consuma cu 30 g de zah\u0103r mai pu\u021bin.<\/li>\n\n\n\n<li><strong>Dilua\u021bi b\u0103uturile dulci<\/strong>. <strong>Sucul <\/strong>sau <strong>apa mineral\u0103 \u00eendulcit\u0103<\/strong> sunt gustoase chiar \u0219i atunci c\u00e2nd sunt combinate cu ap\u0103 plat\u0103 sau carbogazoas\u0103 ne\u00eendulcit\u0103. Turna\u021bi o cantitate mai mic\u0103 de b\u0103utur\u0103 \u0219i umple\u021bi restul paharului cu unul dintre aceste lichide. Treptat cre\u0219te\u021bi propor\u021bia de ap\u0103 simpl\u0103.<\/li>\n\n\n\n<li>Pute\u021bi diversifica aportul de lichide cu b\u0103uturi aromate cu <a href=\"https:\/\/gymbeam.ro\/indulcitori\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u00eendulcitori<\/strong><\/a> non-nutritivi.<\/li>\n\n\n\n<li><strong>C\u00e2nd sunte\u021bi obi\u0219nui\u021bi s\u0103 \u00eendulci\u021bi ceaiul sau cafeaua<\/strong>, reduce\u021bi cantitatea de zah\u0103r <b>la jum\u0103tate <\/b>la \u00eenceput pentru a v\u0103 obi\u0219nui treptat cu gustul mai pu\u021bin dulce. Dac\u0103 nu vre\u021bi s\u0103 renun\u021ba\u021bi la cafea sau ceai \u00eendulcit, pute\u021bi \u00eencerca \u0219i unul dintre \u00eendulcitori.<\/li>\n\n\n\n<li><strong>De asemenea, poate fi de ajutor s\u0103 \u00eenlocui\u021bi zah\u0103rul din cafea cu lapte.&nbsp;<\/strong>Cafeaua va fi mai cremoas\u0103 \u0219i&nbsp;<strong>pu\u021bin mai dulce&nbsp;<\/strong>gra\u021bie con\u021binutului de zah\u0103r natural din lapte.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Baza aportului vostru de lichide ar trebui s\u0103 fie reprezentat\u0103 de <strong>ap\u0103<\/strong>, ap\u0103 <strong>mineral\u0103 <\/strong>sau <a href=\"https:\/\/gymbeam.ro\/ceaiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ceai<\/strong><\/a> <strong>ne\u00eendulcit<\/strong>. Pentru varietate, le pute\u021bi da arom\u0103 cu <strong>suc de l\u0103m\u00e2ie<\/strong>, diferite <strong>plante aromatice <\/strong>(ment\u0103, roini\u021b\u0103, etc.), <strong>fructe<\/strong> (infuza\u021bi \u00een ap\u0103 fructe proaspete sau <a href=\"https:\/\/gymbeam.ro\/bio-acai-pulbere-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uscate<\/a>) sau pute\u021bi da arom\u0103 cu aminoacizi <a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg\" alt=\"Cum limita\u021bi zah\u0103rul din b\u0103uturi?\" class=\"wp-image-394139\" style=\"width:843px;height:562px\" title=\"Cum limita\u021bi zah\u0103rul din b\u0103uturi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/iStock-1090510654-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Consuma\u021bi mai pu\u021bine bomboane \u0219i alimente \u00eendulcite<\/strong><\/h3>\n\n\n\n<p>Cel mai mult zah\u0103r din alimente se afl\u0103 \u00een <strong>deserturi<\/strong>, <strong>biscui\u021bi<\/strong>,&nbsp;<strong>ciocolate<\/strong>, <b>produse de patiserie moi <\/b>(croasan\u021bi, chifle, etc.), <strong>torturi<\/strong> \u0219i alte alimente din lista nesf\u00e2r\u0219it\u0103 a dulciurilor. Se ascund \u0219i v\u0103 a\u0219teapt\u0103 la fiecare pas \u0219i este greu s\u0103 le rezista\u021bi. Nu este de mirare, deoarece aceste alimente provoac\u0103 sentimente at\u00e2t de pl\u0103cute prin combina\u021bia lor irezistibil\u0103 de zah\u0103r \u0219i gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen afar\u0103 de <strong>zah\u0103r<\/strong> \u0219i, \u00een cea mai mare parte, <strong>gr\u0103simi de calitate slab\u0103<\/strong>, nu ofer\u0103 aproape niciun alt nutrient. Sunt <strong>alimente s\u0103race din punct de vedere nutri\u021bional<\/strong>, care sunt \u00een special o surs\u0103 de<strong> cantit\u0103\u021bi mari de calorii<\/strong>. De exemplu, un baton de ciocolat\u0103 de 50 g poate avea \u00een jur de 250 kcal (1050 kJ), care corespunde unei mese ce cuprinde o felie de <strong>p\u00e2ine de secar\u0103<\/strong>,&nbsp;<strong>crem\u0103 de br\u00e2nz\u0103<\/strong> \u0219i <strong>dou\u0103 felii de ca\u0219caval<\/strong>. Aceste alimente sunt la fel din punct de vedere energetic, dar dup\u0103 consumul lor ve\u021bi sim\u021bi o <strong>diferen\u021b\u0103 semnificativ\u0103<\/strong>. P\u00e2inea cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/branza-de-vaci\/\" class=\"ek-link\">br\u00e2nz\u0103 <\/a><b>v\u0103 poate oferi o senza\u021bie de sa\u021bietate mai lung\u0103<\/b>, \u00een timp ce un baton de ciocolat\u0103 satisface doar pofta de dulce existent\u0103. Vi se va face <strong>foame <\/strong>din nou \u00een scurt timp \u0219i probabil va reveni \u0219i<strong> pofta de dulce<\/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>Cum reduce\u021bi cantitatea de zah\u0103r din diet\u0103?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nu duce\u021bi aceste alimente acas\u0103. <\/strong>Este o \u0219ans\u0103 mai mic\u0103 s\u0103 v\u0103 fie poft\u0103 de ceva ce nu pute\u021bi vedea. De asemenea, dac\u0103 nu le ave\u021bi acas\u0103, nu le pute\u021bi m\u00e2nca.<\/li>\n\n\n\n<li>C\u00e2nd pofta de dulce este \u00eenso\u021bit\u0103 de foame, mai \u00eent\u00e2i m\u00e2nca\u021bi o <strong>mas\u0103 echilibrat\u0103<\/strong>. \u00cen loc de biscui\u021bi la micul dejun, alege\u021bi iaurt cu fructe. O astfel de mas\u0103 v\u0103 va&nbsp;<strong>s\u0103tura&nbsp;<\/strong>\u0219i probabil va <strong>reduce<\/strong> pofta de dulce.<\/li>\n\n\n\n<li>R\u0103sf\u0103\u021ba\u021bi-v\u0103 cu dulciuri, dar \u00een cantit\u0103\u021bi mici. Dac\u0103 ad\u0103uga\u021bi o cantitate mic\u0103 de biscui\u021bi prefera\u021bi \u00een iaurtul cu fructe,&nbsp;<strong>v\u0103 ve\u021bi satisface apetitul&nbsp;<\/strong>\u0219i \u00een acela\u0219i timp, v\u0103 ve\u021bi&nbsp;<strong>s\u0103tura.<\/strong><\/li>\n\n\n\n<li><b>G\u0103si\u021bi variante mai pu\u021bin dulci ale gust\u0103rilor preferate.&nbsp;<\/b>\u00cenlocui\u021bi ciocolata cu lapte cu o alternativ\u0103 cu un con\u021binut mai mare de cacao. \u00cencerca\u021bi biscui\u021bi cu f\u0103in\u0103 integral\u0103 \u0219i con\u021binut redus de zah\u0103r, etc.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Batoanele proteice<\/strong><\/a><strong> pot servi drept dulciuri nutritive. <\/strong>Suprim\u0103 pofta de dulce, \u0219i deoarece de obicei sunt \u00eendulcite cu \u00eendulcitori, nu ve\u021bi consuma zah\u0103r ,iar \u00een acela\u0219i timp, gra\u021bie con\u021binutului de proteine, v\u0103 vor \u0219i s\u0103tura.<\/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\/09\/M5_3606-1124x749.jpg\" alt=\"Cum s\u0103 consuma\u021bi mai pu\u021bin zah\u0103r?\" class=\"wp-image-394154\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 consuma\u021bi mai pu\u021bin zah\u0103r?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/M5_3606.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Este mai bine s\u0103 v\u0103 \u00eendulci\u021bi voi alimentele<\/strong><\/h3>\n\n\n\n<p>O cantitate foarte mare de zah\u0103r se g\u0103se\u0219te \u00een alimente \u00een care nu ar trebui s\u0103 existe zah\u0103r deloc. Dieta multor persoane este bogat\u0103 \u00een <strong>iaurt cu arome<\/strong>, <strong>kefir \u00eendulcit <\/strong>sau, de exemplu, <strong>cereale pentru micul dejun \u00eendulcite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Con\u021binutul de zah\u0103r din alimentele men\u021bionate (\u0219i din multe altele) este de obicei <strong>prea mare<\/strong>. Pe de alt\u0103 parte, c\u00e2nd cump\u0103ra\u021bi o variant\u0103 ne\u00eendulcit\u0103 a alimentului \u0219i \u00eel aromatiza\u021bi chiar voi, v-ar putea surprinde s\u0103 descoperi\u021bi c\u0103 <strong>un gust mai pu\u021bin dulce ar putea fi suficient<\/strong> pentru voi. Astfel pute\u021bi <strong>influen\u021ba cantitatea de zah\u0103r<\/strong> din alimente \u0219i totu\u0219i s\u0103 v\u0103 bucura\u021bi de gustul lor dulce pl\u0103cut.<\/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 difer\u0103 variantele \u00eendulcite \u0219i ne\u00eendulcite are unor produse \u00een ceea ce prive\u0219te con\u021binutul de zah\u0103r?<\/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\"><p style=\"text-align: center\">Produse ne\u00eendulcite<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Con\u021binut de zah\u0103r \/ 100 g<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Produse \u00eendulcite<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Con\u021binut de zah\u0103r \/ 100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Iaurt simplu<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Iaurt cu arome<\/td><td class=\"has-text-align-center\" data-align=\"center\">12.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kefir simplu<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kefir cu arome<\/td><td class=\"has-text-align-center\" data-align=\"center\">10.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/bio-musli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Muesli<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Muesli preparat<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fulgi de ov\u0103z instant ne\u00eendulci\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fulgi de ov\u0103z instant \u00eendulci\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Conform tabelului, este evident c\u0103 este mai s\u0103n\u0103tos s\u0103 cump\u0103ra\u021bi <strong>alimente ne\u00eendulcite<\/strong>. Le pute\u021bi aromatiza chiar voi oric\u00e2nd \u0219i le pute\u021bi face mai pl\u0103cute \u00een func\u021bie de preferin\u021be. De multe ori, con\u021binutul de zah\u0103r rezultat va fi mai sc\u0103zut dec\u00e2t al variantele \u00eendulcite cump\u0103rate.<\/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 s\u0103 aromatiza\u021bi produsele ne\u00eendulcite de baz\u0103 \u0219i cum difer\u0103 de cele \u00eendulcite?<\/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\"><strong>Produse \u00eendulcite<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Con\u021binut de zah\u0103r \/ Por\u021bie<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Produse ne\u00eendulcite aromatizate acas\u0103<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Con\u021binut de zah\u0103r \/ Por\u021bie<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Iaurt cu arom\u0103 de fructe (150 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19.5<\/td><td class=\"has-text-align-center\" data-align=\"center\">Iaurt simplu cu o lingur\u0103 de gem Iaurt simplu cu sirop de cicoare<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g 5.2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kefir cu arome (300 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kefir simplu cu o lingur\u0103 de cacao \u0219i sirop de cicoare<\/td><td class=\"has-text-align-center\" data-align=\"center\">13.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fulgi de ov\u0103z instant \u00eendulci\u021bi cu zah\u0103r (55 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fulgi de ov\u0103z cu 100 ml de lapte \u0219i 1 linguri\u021b\u0103 de sirop de cicoare Fulgi de ov\u0103z cu 20 g de <a href=\"https:\/\/gymbeam.ro\/proteine-true-whey-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine din zer<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 g 1.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Muesli preparat (50 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">Granola de cas\u0103, de exemplu cea f\u0103cut\u0103 din <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-granola-crocanta-cu-fructe-cu-coaja-tare-si-quinoa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ov\u0103z, quinoa \u0219i fructe oleaginoase<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3 g&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Dac\u0103 petrece\u021bi c\u00e2teva minute pentru a prepara ceva dulce, ve\u021bi ob\u021bine o <strong>diet\u0103 mai variat\u0103 \u0219i mai interesant\u0103.<\/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>Ce pute\u021bi folosi pentru a \u00eendulci preparatele?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Folosi\u021bi \u00een special fructe proaspete<\/b>. Ca alternativ\u0103, le pute\u021bi \u00eenlocui cu <a href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fructe liofilizate<\/a>.<\/li>\n\n\n\n<li>Dac\u0103 vre\u021bi ceva mai pu\u021bin conven\u021bional, pute\u021bi \u00eencerca s\u0103 ad\u0103uga\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-acai-pulbere-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>pudr\u0103 de fructe<\/strong><\/a>. Iaurturile, porridge-urile \u0219i alte preparate pot fi aromatizate cu o lingur\u0103 de gem.<\/li>\n\n\n\n<li>Pute\u021bi ad\u0103uga <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a> sau <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/cereale-si-musli\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">muesli<\/a> \u00een iaurt, cottage cheese \u00een b\u0103uturi acre, care ofer\u0103 preparatului un gust dulce.<\/li>\n\n\n\n<li>Alte op\u021biuni includ \u00eendulcitorii non-nutritivi \u0219i nutritivi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/iStock-925240050-1124x750.jpg\" alt=\"Cum \u00eendulci\u021bi \u00eentr-un mod s\u0103n\u0103tos?\" class=\"wp-image-394193\" style=\"width:843px;height:563px\" title=\"Cum \u00eendulci\u021bi \u00eentr-un mod s\u0103n\u0103tos?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Folosi\u021bi mai pu\u021bin zah\u0103r la copt \u0219i g\u0103tit<\/strong><\/h3>\n\n\n\n<p>De obicei, majoritatea re\u021betelor de torturi, brio\u0219e, deserturi, sau cl\u0103tite con\u021bin o cantitate de zah\u0103r care ar fi suficient\u0103 pentru o por\u021bie dubl\u0103 ale acestora. De exemplu, dou\u0103 felii de tort pot con\u021bine 15 g de zah\u0103r, care reprezint\u0103 o treime din aportul zilnic maxim recomandat.<\/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>Aceste sfaturi v\u0103 pot ajuta s\u0103 reduce\u021bi con\u021binutul de zah\u0103r:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Reduce\u021bi treptat cantitatea de zah\u0103r ad\u0103ugat<\/b>. Pentru \u00eenceput, reduce\u021bi cu o treime, iar, mai t\u00e2rziu, pute\u021bi \u00eencerca s\u0103-l reduce\u021bi la jum\u0103tate.<\/li>\n\n\n\n<li><strong>\u00cenlocui\u021bi par\u021bial sau complet zah\u0103rul cu \u00eendulcitori.<\/strong><\/li>\n\n\n\n<li><strong>\u00cenlocui\u021bi zah\u0103rul ad\u0103ugat cu fructe proaspete<\/strong>. Bananele zdrobite sau m\u0103rul ras sunt excelente atunci c\u00e2nd g\u0103ti\u021bi.<\/li>\n\n\n\n<li>Ad\u0103ugarea unei alte arome dec\u00e2t cea dulce poate de asemenea ajuta la limitarea zah\u0103rului. \u00cembog\u0103\u021bi\u021bi pr\u0103jiturile cu diferite <strong>mirodenii<\/strong>, de exemplu <strong>scor\u021bi\u0219oar\u0103<\/strong>, <b>vanilie <\/b>sau <b>mirodenii pentru turt\u0103 dulce.<\/b><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai mult\u0103 inspira\u021bie, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/inlocuitorii-zaharului-ce-indulcitor-este-potrivit-pentru-voi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 g\u0103ti\u021bi preparatele de Cr\u0103ciun \u00eentr-un mod mai s\u0103n\u0103tos?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg\" alt=\"Cum s\u0103 prepara\u021bi pr\u0103jituri f\u0103r\u0103 zah\u0103r?\" class=\"wp-image-394210\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 prepara\u021bi pr\u0103jituri f\u0103r\u0103 zah\u0103r?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/8A1A5097-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Consuma\u021bi un complex suficient de carbohidra\u021bi, proteine \u0219i fibre<\/strong><\/h3>\n\n\n\n<p>Poftele frecvente de dulce \u0219i nevoia mare de zah\u0103r sunt, adesea, rezultatul unei <b>diete neechilibrate <\/b>\u0219i <b>de calitate slab\u0103<\/b>. C\u00e2nd exist\u0103 \u00een diet\u0103 o lips\u0103 de<strong> <strong>un complex suficient de carbohidra\u021bi<\/strong>, proteine&nbsp;<\/strong>sau <strong>fibre<\/strong>, corpul reac\u021bioneaz\u0103 prin solicitarea unei surse rapide \u0219i bogate de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O persoan\u0103 care m\u0103n\u00e2nc\u0103 croasan\u021bi cu Nutella la micul dejun \u0219i comand\u0103 o pizza la pr\u00e2nz, probabil se va confrunta cu o nevoie mai mare de dulce pe parcursul zilei dec\u00e2t o persoan\u0103 care savureaz\u0103 un iaurt natural cu ov\u0103z \u0219i fructe diminea\u021ba apoi pe\u0219te, cartofi sau legume la pr\u00e2nz. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a reduce pofta de dulce, respecta\u021bi principiul unei <strong>Farfurii s\u0103n\u0103toase<\/strong> &#8211; umple\u021bi \u00bd din farfurie cu <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume <\/a>sau fructe, aloca\u021bi \u00bc din farfurie carbohidra\u021bilor complec\u0219i \u0219i umple\u021bi restul de \u00bc din farfurie cu proteine. Pute\u021bi citi mai multe despre cum s\u0103 alc\u0103tui\u021bi o diet\u0103 echilibrat\u0103 \u00een articolul <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png\" alt=\"O farfurie s\u0103n\u0103toas\u0103\" class=\"wp-image-191674\" title=\"Cum ar trebui s\u0103 arate o farfurie s\u0103n\u0103toas\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Citi\u021bi etichetele de pe ambalajele alimentelor \u0219i fi\u021bi cu ochii pe con\u021binutul de zah\u0103r<\/strong><\/h3>\n\n\n\n<p>O cantitate mare de zah\u0103r se poate ascunde \u0219i unde nu v\u0103 <b>a\u0219tepta\u021bi<\/b>. Prin urmare, este necesar <strong>s\u0103 citi\u021bi etichetele alimentelor<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai \u00eent\u00e2i, acorda\u021bi aten\u021bie <strong>ingredientelor alimentului. <\/strong>Majoritatea ingredientelor se afl\u0103 <strong>la \u00eenceputul listei<\/strong>.&nbsp;<strong>Cu c\u00e2t \u00eent\u00e2lni\u021bi mai repede zah\u0103rul \u00een lista ingredientelor, cu at\u00e2t mai mult se va afla \u00een aliment.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu v\u0103 l\u0103sa\u021bi \u00een\u0219ela\u021bi nici de zah\u0103rul ascuns \u00een spatele unei&nbsp;<strong>denumiri diferite.<\/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>Care alimente con\u021bin de fapt zah\u0103r?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Siropul de fructoz\u0103<\/li>\n\n\n\n<li>Siropul de porumb<\/li>\n\n\n\n<li>Siropul de sfecl\u0103<\/li>\n\n\n\n<li>Zah\u0103rul de cocos\/brun\/din trestie<\/li>\n\n\n\n<li>Maltodextrina<\/li>\n\n\n\n<li>Maltoza<\/li>\n\n\n\n<li>Mierea<\/li>\n\n\n\n<li>Siropul de orez \/ ar\u021bar \/ curmale \/ agave<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Al doilea cel mai important loc pe care trebuie s\u0103-l analiza\u021bi dup\u0103 ce a\u021bi verificat lista ingredientelor este<strong> tabelul valorilor nutri\u021bionale<\/strong>. Acolo ve\u021bi g\u0103si con\u021binutul total de <strong>carbohidra\u021bi <\/strong>iar dedesubt o c\u0103su\u021b\u0103 numit\u0103 &#8220;<strong>din care zaharuri<\/strong>&#8220;. Cu c\u00e2t con\u021binutul de zah\u0103r este <strong>mai<\/strong> <strong>mic<\/strong>, cu at\u00e2t este<strong> mai bine<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar termenul de zah\u0103r acoper\u0103 at\u00e2t&nbsp;<strong>zah\u0103rul ad\u0103ugat<\/strong>, c\u00e2t \u0219i pe cel <strong>con\u021binut natural<\/strong>. Zah\u0103rul se g\u0103se\u0219te \u00een mod natural \u00een fructe \u0219i produse lactate, deci s\u0103 nu fi\u021bi surprin\u0219i c\u00e2nd apar c\u00e2teva grame de zah\u0103r \u00een tabelul valorilor nutri\u021bionale de pe ambalajul unui iaurt simplu. Din acest motiv se recomand\u0103 s\u0103 <strong>combina\u021bi cititul tabelului \u0219i a listei ingredientelor<\/strong> pentru a cunoa\u0219te sursa zah\u0103rului con\u021binut.<\/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 cititul \u0219i \u00een\u021belesul etichetelor alimentelor din articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-cititi-eticheta-alimentelor-si-de-ce-sa-va-feriti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 citi\u021bi eticheta alimentelor \u0219i de ce s\u0103 v\u0103 feri\u021bi?&nbsp;<\/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\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span><strong>Ce trebuie s\u0103 re\u021bine\u021bi?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O cantitate excesiv\u0103 de zah\u0103r \u00een diet\u0103 duce la <strong>obezitate<\/strong>, care cre\u0219te riscul de <strong>boli cardiovasculare<\/strong>, <strong>tumori <\/strong>\u0219i alte boli. <strong>Prin urmare, este necesar s\u0103 limita\u021bi<\/strong> zah\u0103rul. Dar nu este necesar s\u0103-l elimina\u021bi complet, ci s\u0103-l reduce\u021bi astfel \u00eenc\u00e2t s\u0103 reprezinte 10% din aportul total de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Reduce\u021bi con\u021binutul de zah\u0103r <strong>treptat<\/strong>. Concentra\u021bi-v\u0103 pe limitarea <strong>b\u0103uturilor \u00eendulcite<\/strong>, folosi\u021bi <strong>mai pu\u021bin zah\u0103r c\u00e2nd face\u021bi pr\u0103jituri<\/strong>, acorda\u021bi prioritate op\u021biunilor de alimente <b>ne\u00eendulcite<\/b> \u0219i oferi\u021bi-le arom\u0103 \u00een buc\u0103t\u0103rie. \u00cen acela\u0219i timp, nu uita\u021bi s\u0103 arunca\u021bi un ochi pe <b>etichetele <\/b>ambalajelor alimentelor \u0219i asigura\u021bi-v\u0103 c\u0103 ave\u021bi o <strong>diet\u0103 echilibrat\u0103<\/strong> care con\u021bine to\u021bi nutrien\u021bii. Va ajuta dac\u0103 v\u0103 ve\u021bi concentra pe a alege c\u00e2t mai multe alimente de baz\u0103 \u0219i c\u00e2t mai pu\u021bine alimente procesate. Ve\u021bi reduce automat con\u021binutul de zah\u0103r \u0219i ve\u021bi cre\u0219te calitatea dietei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ave\u021bi prieteni care ar aprecia informa\u021biile privind reducerea zah\u0103rului din diet\u0103? Nu \u021bine\u021bi articolul doar pentru voi, ci distribui\u021bi-l \u0219i lor.<\/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\/sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\t\u00cendulcitori\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\/dried-fruit\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDried Fruit\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>A\u021bi \u00eencercat \u00een mod repetat s\u0103 reduce\u021bi zah\u0103rul, dar nu a\u021bi avut succes? Articolul de ast\u0103zi v\u0103 va ajuta s\u0103 reduce\u021bi aportul de zah\u0103r \u0219i s\u0103 sc\u0103pa\u021bi de pofta de dulce.<\/p>\n","protected":false},"author":156,"featured_media":394269,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7274,6962,7358,6674],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-402241","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-indulcitori","9":"tag-inlocuitori-de-zahar","10":"tag-nutritie","11":"tag-plan-alimentar","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>8 moduri de a reduce aportul de zah\u0103r \u0219i a m\u00e2nca mai pu\u021bine dulciuri - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 s\u0103 sc\u0103pa\u021bi de pofta de dulce? 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Afl\u0103 mai multe acum\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-29T09:58:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-27T10:19:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/09\/Jak-mene-sladit-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"8 moduri de a reduce aportul de zah\u0103r \u0219i a m\u00e2nca mai pu\u021bine dulciuri\",\"datePublished\":\"2022-11-29T09:58:53+00:00\",\"dateModified\":\"2024-05-27T10:19:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/\"},\"wordCount\":4484,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Jak-mene-sladit-FB-.png\",\"keywords\":[\"\u00eendulcitori\",\"\u00eenlocuitori de zah\u0103r\",\"nutri\u021bie\",\"plan alimentar\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/\",\"name\":\"8 moduri de a reduce aportul de zah\u0103r \u0219i a m\u00e2nca mai pu\u021bine dulciuri - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/8-moduri-de-a-manca-mai-putine-dulciuri\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/Jak-mene-sladit-FB-.png\",\"datePublished\":\"2022-11-29T09:58:53+00:00\",\"dateModified\":\"2024-05-27T10:19:46+00:00\",\"description\":\"Cum s\u0103 s\u0103 sc\u0103pa\u021bi de pofta de dulce? 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