{"id":409515,"date":"2022-12-22T13:43:30","date_gmt":"2022-12-22T12:43:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=409515"},"modified":"2023-05-12T13:19:44","modified_gmt":"2023-05-12T11:19:44","slug":"carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/","title":{"rendered":"Carbohidra\u021bi: clasificare, surse, digestie, func\u021bii \u00een organism \u0219i aport optim"},"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\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Ce_sunt_carbohidratii\" title=\"Ce sunt carbohidra\u021bii?\">Ce sunt carbohidra\u021bii?<\/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\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Ce_tipuri_de_carbohidrati_exista\" title=\"Ce tipuri de carbohidra\u021bi exist\u0103?\">Ce tipuri de carbohidra\u021bi exist\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Ce_sunt_carbohidratii_rafinati\" title=\"Ce sunt carbohidra\u021bii rafina\u021bi?\">Ce sunt carbohidra\u021bii rafina\u021bi?<\/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\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Care_carbohidrati_sunt_buni_si_care_sunt_daunatori\" title=\"Care carbohidra\u021bi sunt buni \u0219i care sunt d\u0103un\u0103tori?\">Care carbohidra\u021bi sunt buni \u0219i care sunt d\u0103un\u0103tori?<\/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\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Metabolismul_carbohidratilor_cum_actioneaza_acestia_in_organism\" title=\"Metabolismul carbohidra\u021bilor: cum ac\u021bioneaz\u0103 ace\u0219tia \u00een organism?\">Metabolismul carbohidra\u021bilor: cum ac\u021bioneaz\u0103 ace\u0219tia \u00een organism?<\/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\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Ce_este_indicele_glicemic\" title=\"Ce este indicele glicemic?\">Ce este indicele glicemic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Ce_este_incarcatura_glicemica\" title=\"Ce este \u00eenc\u0103rc\u0103tura glicemic\u0103?\">Ce este \u00eenc\u0103rc\u0103tura glicemic\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Functiile_carbohidratilor_in_organismul_uman\" title=\"Func\u021biile carbohidra\u021bilor \u00een organismul uman\">Func\u021biile carbohidra\u021bilor \u00een organismul uman<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Cati_carbohidrati_ar_trebui_sa_consumati_pe_zi\" title=\"C\u00e2\u021bi carbohidra\u021bi ar trebui s\u0103 consuma\u021bi pe zi?\">C\u00e2\u021bi carbohidra\u021bi ar trebui s\u0103 consuma\u021bi pe zi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Este_bine_sa_urmati_o_dieta_low-carb\" title=\"Este bine s\u0103 urma\u021bi o diet\u0103 low-carb?\">Este bine s\u0103 urma\u021bi o diet\u0103 low-carb?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Carbohidratii_va_fac_sa_luati_in_greutate\" title=\"Carbohidra\u021bii v\u0103 fac s\u0103 lua\u021bi \u00een greutate?\">Carbohidra\u021bii v\u0103 fac s\u0103 lua\u021bi \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Cum_sa_obtineti_suficient_din_sursele_corecte_de_carbohidrati\" title=\"Cum s\u0103 ob\u021bine\u021bi suficient din sursele corecte de carbohidra\u021bi?\">Cum s\u0103 ob\u021bine\u021bi suficient din sursele corecte de carbohidra\u021bi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Carbohidrati_in_alimente_care_surse_sunt_cele_mai_bune_si_care_trebuie_limitate\" title=\"Carbohidra\u021bi \u00een alimente: care surse sunt cele mai bune \u0219i care trebuie limitate?\">Carbohidra\u021bi \u00een alimente: care surse sunt cele mai bune \u0219i care trebuie limitate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Carbohidra\u021bii sunt, al\u0103turi de proteine \u0219i gr\u0103simi, unul dintre cei trei macronutrien\u021bii de baz\u0103 din diet\u0103. \u00cen ciuda acestui fapt, mul\u021bi \u00eei consider\u0103 cel mai mare p\u0103cat alimentar \u0219i \u00eencearc\u0103 s\u0103 le limiteze aportul. Totu\u0219i, ave\u021bi nevoie cu adev\u0103rat de carbohidra\u021bi \u00een diet\u0103? P\u00e2n\u0103 la urm\u0103, carbohidra\u021bii iau parte la <strong>multe procese din organism<\/strong> \u0219i, \u00een acela\u0219i timp, sunt o <strong>surs\u0103<\/strong> de baz\u0103 de<strong> energie <\/strong>pentru&nbsp;<strong>creier&nbsp;<\/strong>\u0219i pentru&nbsp;<strong>performan\u021be sportive intense<\/strong>. Nu degeaba zah\u0103rul din s\u00e2nge circul\u0103 \u00een venele noastre \u0219i exist\u0103 o rezerv\u0103 de carbohidra\u021bi \u00een mu\u0219chi \u0219i ficat sub form\u0103 de glicogen. Deci carbohidra\u021bii sunt buni sau r\u0103i? \u00cen articolul de ast\u0103zi vom clarifica acest lucru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u00cen articol ve\u021bi citi despre urm\u0103torii carbohidra\u021bi \u0219i func\u021biile lor:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#monozaharide\">monozaharide<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#dizaharide\">dizaharide<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#oligozaharide\">oligozaharide<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#polizaharide\">polizaharide <\/a><\/div>\n<\/div>\n<\/div>\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_sunt_carbohidratii\"><\/span>Ce sunt carbohidra\u021bii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Carbohidra\u021bii sunt cunoscu\u021bi drept zaharide sau hidra\u021bi de carbon. Toate aceste sinonime \u00eenvechite sunt denumirile unuia dintre cei trei<strong> macronutrien\u021bi de baz\u0103 \u00een diet\u0103<\/strong>. Celelalte dou\u0103 sunt proteinele \u0219i gr\u0103simile. Carbohidra\u021bii sunt principala&nbsp;<strong>surs\u0103 de energie <\/strong>pentru organism. Conform celor \u0219tiute \u00een prezent, ar trebui s\u0103 fac\u0103 parte \u00een mod regulat din diet\u0103. Nutri\u021bia ra\u021bional\u0103 medie ob\u021bine <strong>\u00een jur de 50%<\/strong> din energie fix sub form\u0103 de carbohidra\u021bi. Valoarea energetic\u0103 a unui gram de carbohidra\u021bi este de <strong>4 kcal<\/strong> (17 kJ).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohidra\u021bii se g\u0103sesc \u00een special \u00een <strong>alimente de origine vegetal\u0103<\/strong> precum <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cereale<\/strong><\/a>, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leguminoase<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> <\/strong>\u0219i <strong>fructe.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/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_tipuri_de_carbohidrati_exista\"><\/span>Ce tipuri de carbohidra\u021bi exist\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mai multe tipuri de carbohidra\u021bi. Diferen\u021ba principal\u0103 dintre fiecare tip o reprezint\u0103&nbsp;<strong>lungimea catenei lor. <\/strong>Cafenele sunt compuse din molecule de monozaharide individuale. V\u0103 pute\u021bi imagina carbohidra\u021bii ca <strong>o a\u021b\u0103 cu m\u0103rgele pe ea<\/strong>. Fiecare m\u0103rgea reprezint\u0103 un monozaharid, adic\u0103 <strong>piatra de temelie a<\/strong> carbohidra\u021bilor. \u00cen func\u021bie de c\u00e2t de multe sunt, putem \u00eemp\u0103r\u021bi carbohidra\u021bii \u00een <strong>monozaharide<\/strong>, <strong>oligozaharide&nbsp;<\/strong>\u0219i&nbsp;<strong>polizaharide <\/strong>(denumite \u0219i<strong> carbohidra\u021bi complec\u0219i<\/strong>).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"Monosaccharides\">1. Monozaharide<\/h3>\n\n\n\n<p><strong>Monozaharidele<\/strong>, cunoscute \u0219i ca&nbsp;<strong>zaharuri<\/strong>&nbsp;<strong>simple<\/strong>, sunt <strong>cea mai simpl\u0103 form\u0103&nbsp;<\/strong>de carbohidra\u021bi. Sunt numite simple, deoarece dup\u0103 cum am men\u021bionat \u00een exemplul de mai sus, un monozaharid este ca <strong>o singur\u0103 m\u0103rgea<\/strong>. Aceste m\u0103rgele individuale sunt singura form\u0103 de carbohidra\u021bi care poate fi&nbsp;<strong>absorbit\u0103 din intestin \u00een fluxul sanguin&nbsp;<\/strong>\u0219i poate fi folosit\u0103 ulterior ca surs\u0103 de energie. To\u021bi ceilal\u021bi carbohidra\u021bi trebuie mai \u00eent\u00e2i descompu\u0219i \u00een m\u0103rgele individuale, adic\u0103 monozaharide, pentru a putea fi transforma\u021bi \u00een energie \u00een organism. <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><strong>Monozaharidele,<\/strong> adic\u0103 <strong>zaharurile<\/strong> <strong>si<\/strong><strong>mple<\/strong>, au un&nbsp;<strong>gust dulce<\/strong> \u0219i servesc ca&nbsp;<strong>surs\u0103 rapid\u0103 de energie.<\/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\">Cele mai cunoscute monozaharide includ:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Glucoz\u0103<\/strong> (zah\u0103r din struguri) \u2013 monozaharid de baz\u0103 folosit ca surs\u0103 de energie. Este \u0219i forma de zah\u0103r care <strong>circul\u0103 \u00een s\u00e2ngele tuturor<\/strong>. Tot despre glucoz\u0103 este vorba \u0219i c\u00e2nd auzi\u021bi de&nbsp;<strong>nivelul de zah\u0103r din s\u00e2nge&nbsp;<\/strong>(<strong>glicemie<\/strong>).<\/li><li><strong>Fructoz\u0103<\/strong> (zah\u0103r din fructe) \u2013 dup\u0103 cum sugereaz\u0103 denumirea, se g\u0103se\u0219te \u00een mod natural \u00een fructe, dar \u0219i \u00een in r\u0103d\u0103cinoase \u0219i <a href=\"https:\/\/gymbeam.ro\/miere\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miere<\/a>, de exemplu. \u00cen sursele naturale, se g\u0103se\u0219te \u00eentotdeauna \u00een combina\u021bie cu alte monozaharide, precum glucoza.<\/li><li><strong>Galactoz\u0103<\/strong> \u2013 acest monozaharid are o structur\u0103 asem\u0103n\u0103toare cu a glucozei, dar are un gust mai pu\u021bin dulce. Face parte din zah\u0103rul din lapte &#8211; lactoz\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg\" alt=\"Ce sunt monozaharidele?\" class=\"wp-image-405016\" width=\"843\" height=\"560\" title=\"Ce sunt monozaharidele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1124x747.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1290577323-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum sunt folosite monozaharidele \u00een organism?<\/h4>\n\n\n\n<p><p style=\"text-align: left\">Din moment ce monozaharidele sunt <strong>m\u0103rgele individuale<\/strong>, adic\u0103 <strong>molecule<\/strong> <strong>individuale<\/strong>, nu pot fi descompuse \u00een p\u0103r\u021bi mai mici \u00een intestin. Datorit\u0103 faptului c\u0103 nimic &#8220;nu le poate opri&#8221;, trec rapid prin tractul digestiv \u0219i sunt <strong>absorbite rapid \u00een s\u00e2nge. <\/strong>De aceea sunt o surs\u0103 excelent\u0103 de energie. De asemenea, provoac\u0103<strong> fluctua\u021bii mari \u00een zah\u0103rul din s\u00e2nge <\/strong>(glicemie) \u0219i este mai u\u0219or pentru organism s\u0103 le depoziteze, de exemplu,ca gr\u0103simi.<\/p><\/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\">C\u00e2te monozaharide ar trebui consumate pe zi?<\/h4>\n\n\n\n<p>Datorit\u0103 absorb\u021biei rapide, aportul lor \u00een diet\u0103 ar trebui&nbsp;<strong>limitat<\/strong>. Aportul zilnic de zah\u0103ruri simple, inclusiv monozaharide, nu ar trebui s\u0103 reprezinte mai mult de <strong>10% din aportul total de energie<\/strong>. \u00cen cazul unui consum de referin\u021b\u0103&nbsp; de 2000 kcal, asta \u00eenseamn\u0103 50 g, adic\u0103 \u00een jur de 10 cuburi de zah\u0103r.<\/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\"> Unde se pot g\u0103si anumite monozaharide? <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Monozaharide<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Surs\u0103<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Glucoz\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00cen mod natural \u00een fructe, miere \u0219i unele legume, ca parte din carbohidra\u021bii cu caten\u0103 mai lung\u0103, parte din siropul de glucoz\u0103 \u0219i de glucoz\u0103-fructoz\u0103 (\u00een alimente \u0219i b\u0103uturi \u00eendulcite)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Fructoz\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u00cen mod natural \u00een fructe, miere \u0219i unele legume, ca parte din zah\u0103rul de mas\u0103 clasic (sucroz\u0103), parte din siropurile de fructoz\u0103 \u0219i de glucoz\u0103-fructoz\u0103 (<a href=\"https:\/\/gymbeam.ro\/sirop-de-agave-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">agave<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/bio-sirop-de-artar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ar\u021bar<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.ro\/bio-sirop-de-curmale-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">curmale<\/a>, etc.)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Galactoz\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ca parte din zah\u0103rul din lapte &#8211; lactoz\u0103, fructe \u0219i legume, cereale, leguminoase<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Oligozaharide<\/h3>\n\n\n\n<p>Oligozaharidele sunt ca firele cu&nbsp;<strong>2 p\u00e2n\u0103 la 9 m\u0103rgele. <\/strong>Asta \u00eenseamn\u0103 c\u0103 au cel pu\u021bin o m\u0103rgea \u00een plus \u00een compara\u021bie cu monozaharidele. Cele mai cunoscute sunt&nbsp;<strong>dizaharidele<\/strong>, care au doar&nbsp;<strong>dou\u0103 m\u0103rgele<\/strong>. Chiar \u0219i aceste lan\u021buri scurte trebuie descompuse \u00een unit\u0103\u021bi de baz\u0103 de monozaharide \u00een intestin pentru a fi absorbite \u00een s\u00e2nge.<\/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\" id=\"disaccharides\">Printre cele mai cunoscute dizaharide se num\u0103r\u0103:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sucroz\u0103 (zah\u0103r din sfecl\u0103 \u0219i din trestie)<\/strong> \u2013 Acesta este practic <strong>zah\u0103rul obi\u0219nuit <\/strong>folosit pentru&nbsp;<strong>\u00eendulcire<\/strong>. Este ob\u021binut din sfecl\u0103 de zah\u0103r sau din trestie de zah\u0103r. De asemenea, se g\u0103se\u0219te \u00een mod natural \u00een cantit\u0103\u021bi&nbsp;mici \u00een fructe \u0219i anumite tipuri de legume. Sucroza este format\u0103 din <strong>glucoz\u0103<\/strong> \u0219i <strong>fructoz\u0103<\/strong>.<\/li><li><strong>Lactoz\u0103<\/strong> (zah\u0103r din lapte) \u2013 acest zah\u0103r se g\u0103se\u0219te \u00een mod natural \u00een <strong>lapte&nbsp;<\/strong>\u0219i&nbsp;<strong>produse din lapte <\/strong>este format din <strong>glucoz\u0103<\/strong>&nbsp;\u0219i&nbsp;<strong>galactoz\u0103<\/strong>.<\/li><li><strong>Maltoz\u0103<\/strong> (zah\u0103r de mal\u021b) \u2013 acest dizaharid este format din dou\u0103 molecule de&nbsp;<strong>glucoz\u0103<\/strong>. Se produce prin hidroliza enzimatic\u0103 a amidonului. <span style=\"color: #ff6600\" class=\"tadv-color\">[12]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg\" alt=\"Ce sunt oligozaharidele?\" class=\"wp-image-405037\" width=\"843\" height=\"562\" title=\"Ce sunt oligozaharidele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1198789194-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum sunt folosite dizaharidele \u00een organism?<\/h4>\n\n\n\n<p>Dizaharidele sunt compuse din <strong>dou\u0103 m\u0103rgele<\/strong>, prin urmare, spre deosebire de monozaharide, trebuie descompuse \u00een intestin (sunt descompuse de&nbsp;<strong>enzime<\/strong> <strong>digestive<\/strong>). Dar, deoarece doar dou\u0103 m\u0103rgele trebuie separate una de alta, este un<strong> proces foarte rapid<\/strong>. Sunt absorbite rapid \u00een s\u00e2nge \u0219i ac\u021bioneaz\u0103 \u00een organism la fel ca monozaharidele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De aceea, \u0219i dizaharidele sunt cunoscute ca&nbsp;<strong>zaharuri<\/strong> <strong>simple<\/strong>. Prin urmare, c\u00e2nd vede\u021bi termenul <strong>&#8220;zaharuri&#8221;<\/strong> \u00een tabelul valorilor nutri\u021bionale pe etichetele alimentelor, acesta reprezint\u0103 con\u021binutul de&nbsp;<strong>monozaharide <\/strong>\u0219i&nbsp;<strong>dizaharide<\/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\">C\u00e2te dizaharide ar trebui s\u0103 consuma\u021bi pe zi?<\/h4>\n\n\n\n<p>Dizaharidelor li se aplic\u0103 acelea\u0219i recomand\u0103ri ca monozaharidelor. Zaharurile simple, care apar\u021bin ambelor grupe, nu ar trebui s\u0103 dep\u0103\u0219easc\u0103 <strong>10% din aportul total de energie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Unde se pot g\u0103si dizaharidele? <\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Dizaharide<\/th><th class=\"has-text-align-center\" data-align=\"center\">Surs\u0103<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sucroz\u0103<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">Zah\u0103r de sfecl\u0103 \u0219i zah\u0103r de trestie, zah\u0103r de mas\u0103, <a href=\"https:\/\/gymbeam.ro\/bio-coconut-sugar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zah\u0103r de cocos<\/a>, panela (rapadura), Zah\u0103r brun etc., produse cu zah\u0103r ad\u0103ugat &#8211; dulciuri, cereale pentru micul dejun, b\u0103uturi \u00eendulcite, produse de patiserie moi \u0219i cu termen de valabilitate lung, \u00eenghe\u021bat\u0103, produse lactate \u00eendulcite, etc., fructe \u0219i legume<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Lactoz\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Lapte \u0219i produse din  lapte<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Maltoz\u0103<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Produse intermediare pentru digerarea polizaharidelor, cereale, bere<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"oligosaccharides\">Dar alte oligozaharide?<\/h4>\n\n\n\n<p>Alte&nbsp;<strong>oligozaharide <\/strong>au \u00eentre&nbsp;<strong>3 \u0219i 9 m\u0103rgele<\/strong>. De regul\u0103, cele mai importante din punct de vedere nutritiv <strong>nu pot fi digerate&nbsp;<\/strong>\u0219i prin urmare trec \u00een intestinul gros aproape&nbsp;<strong>neschimbate. <\/strong>Acolo servesc ca&nbsp;<strong>prebiotice<\/strong>, adic\u0103 <strong>hran\u0103 pentru bacteriile intestinale benefice<\/strong>. Exemple de oligozaharide sunt&nbsp;<strong>fructooligozaharide<\/strong>,&nbsp;<strong>galactooligozaharide<\/strong>&nbsp;\u0219i altele.<\/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>Unde se pot g\u0103si alte oligozaharide?<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Anumite tipuri de legume \u2013 ceap\u0103, usturoi, anghinare, legume crucifere (kale, varz\u0103, broccoli, conopid\u0103, etc.)<\/li><li>Anumite tipuri de fructe &#8211; nectarine, zmeur\u0103, afine, smochine, banane<\/li><li>Gr\u00e2u \u0219i secar\u0103<\/li><li>Leguminoase&nbsp;<a href=\"https:\/\/www.zotero.org\/google-docs\/?broken=acCn8w\">[12]<\/a><\/li><\/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\"><strong>Balonarea, oligozaharidele \u0219i leguminoasele. Ce pute\u021bi face?<\/strong><\/h4>\n\n\n\n<p><strong>Leguminoasele,<\/strong> dar \u0219i&nbsp;<strong>legumele crucifere<\/strong>, con\u021bin oligozaharidele&nbsp;<strong>rafinoz\u0103, stacioz\u0103 sau verbascoz\u0103<\/strong>. Ace\u0219ti carbohidra\u021bi sunt motivul principal pentru <strong>gazele \u0219i balonarea<\/strong> frecvente provocate de leguminoase.<\/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=\"900\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg\" alt=\"Unde se pot g\u0103si oligozaharidele?\" class=\"wp-image-405061\" title=\"Unde se pot g\u0103si oligozaharidele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-900x1124.jpg 900w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA-1230x1536.jpg 1230w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/724CDC04-FB97-4FC3-B9D4-EF482907D3CA.jpg 1440w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Dac\u0103 v\u0103 deranjeaz\u0103 aceste probleme, este posibil s\u0103 nu fi\u021bi nevoi\u021bi s\u0103 exclude\u021bi leguminoasele din diet\u0103. De multe ori este suficient s\u0103 le&nbsp;<strong>\u00eenmuia\u021bi&nbsp;<\/strong>\u00een ap\u0103 timp de c\u00e2teva ore \u00eenainte de a le g\u0103ti, elimin\u00e2nd astfel o mare parte din oligozaharide. Bine\u00een\u021beles,&nbsp; apa \u00een care au stat va trebui <strong>aruncat\u0103<\/strong> ulterior.&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.zotero.org\/google-docs\/?broken=7TlEAN\">[2,12]<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 acest mic sfat nu este suficient sau dac\u0103 altceva \u00een afar\u0103 de leguminoase v\u0103 provoac\u0103 balonarea, pute\u021bi g\u0103si sfaturi despre cum sa ob\u021bine\u021bi ajutor \u00een articolul nostru&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/despre-balonare-si-cum-sa-scapati-de-ea\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Despre balonare \u0219i cum s\u0103 sc\u0103pa\u021bi de ea.<\/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\">Cum sunt folosite alte oligozaharide \u00een organism?<\/h4>\n\n\n\n<p>Oligozaharidele cu 3-9 m\u0103rgele, care nu au propriet\u0103\u021bile fibrelor, sunt <strong>descompuse<\/strong> treptat \u00een timpul trecerii prin tractul digestiv \u0219i se formeaz\u0103 dizaharidele \u0219i monozaharidele. Acest proces este mai lent \u00een compara\u021bie cu descompunerea dizaharidelor \u0219i de aceea sunt absorbite mai lent.<\/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\">C\u00e2te oligozaharide ar trebui s\u0103 consuma\u021bi pe zi?<\/h4>\n\n\n\n<p><strong>Nu exist\u0103 o recomandare exact\u0103 <\/strong>privind aportul zilnic de oligozaharide. De aceea se poate aplica doar recomandarea general\u0103 privind cantitatea total\u0103 de carbohidra\u021bi din diet\u0103, care corespunde unui aport zilnic total de energie de 45-60%.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"polysaccharides\">3. Polizaharide<\/h3>\n\n\n\n<p>V\u0103 pute\u021bi imagina <strong>sute <\/strong>p\u00e2n\u0103 la <strong>mii <\/strong>de m\u0103rgele \u00eempreun\u0103? Polizaharidele (denumite \u0219i<strong> carbohidra\u021bi complec\u0219i<\/strong>) pot avea un astfel de num\u0103r de molecule de monozaharide. Polizaharidele includ to\u021bi carbohidra\u021bii cu <strong>10 sau mai multe unit\u0103\u021bi de baz\u0103<\/strong>. Descompunerea \u0219i absorb\u021bia lor \u00een s\u00e2nge dureaz\u0103 cel mai mult, deci ofer\u0103 treptat energie organismului.<\/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\">Cel mai cunoscute polizaharide includ:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><b>Amidon <\/b>\u2013 forma de depozitare a carbohidra\u021bilor \u00een <strong>plante<\/strong><\/li><li><strong>Glicogen<\/strong> \u2013 forma de depozitare a carbohidra\u021bilor din <strong>ficat <\/strong>\u0219i <strong>mu\u0219chi<\/strong><\/li><li>Polizaharide care nu pot fi digerate, cunoscute ca <strong>fibre<\/strong><\/li><\/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\">Polizaharidele au dou\u0103 func\u021bii de baz\u0103<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Servesc ca rezerv\u0103 important\u0103 de energie.<\/strong><ul><li><b>Amidonul <\/b>este polizaharidul principal din <strong>plante<\/strong>. Se g\u0103se\u0219te, de exemplu, \u00een <strong>cereale<\/strong>, <b>cartofi, leguminoase<\/b>, etc. \u00centr-o diet\u0103 obi\u0219nuit\u0103, acest carbohidrat complex ofer\u0103 cea mai mult\u0103 energie.<\/li><li><strong>Glicogenul<\/strong> este depozitat \u00een <strong>mu\u0219chii <\/strong>\u0219i <strong>ficatul <\/strong>nostru. Carbohidra\u021bii primi\u021bi sub form\u0103 de alimente sunt descompu\u0219i \u00een tractul digestiv \u0219i absorbi\u021bi \u00een s\u00e2nge. Nu sunt folosi\u021bi imediat ca surs\u0103 de energie, ci sunt depozita\u021bi sub form\u0103 de glicogen sau gr\u0103sime.<\/li><\/ul><\/li><li><strong>Polizaharidele au \u0219i o func\u021bie structural\u0103<\/strong>. Acestea reprezint\u0103 materialul de construc\u021bii de baz\u0103 al <strong>celulelor vegetale<\/strong>. \u00cen nutri\u021bie, ace\u0219ti carbohidra\u021bi sunt cunoscu\u021bi ca <strong>fibre<\/strong>. Ace\u0219tia includ, de exemplu, <strong>celuloza<\/strong>, <strong>hemiceluloza<\/strong>, <strong>pectinele<\/strong>, etc. Dar, ace\u0219ti carbohidra\u021bi <strong>nu pot fi digera\u021bi \u0219i absorbi\u021bi<\/strong>, deoarece tractul nostru digestiv nu este echipat suficient pentru acest lucru. De exemplu, vacile \u0219i alte rumeg\u0103toare au 4 stomacuri, iar acest lucru le permite s\u0103 digere complet fibrele. Dar, \u00een ciuda acestui fapt, fibrele au multe beneficii pentru s\u0103n\u0103tate. Printre cele mai fundamentale se num\u0103r\u0103 efectul pozitiv asupra digestiei \u0219i s\u0103n\u0103t\u0103\u021bii tractului digestiv. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/li><\/ol>\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\">Care sunt sursele de carbohidra\u021bi\/polizaharide?<\/h3>\n\n\n\n<p>Nu trebuie s\u0103 c\u0103uta\u021bi prea departe surse de polizaharide. Se g\u0103sesc \u00een alimentele cele mai obi\u0219nuite \u0219i disponibile, precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Cereale (gr\u00e2u, secar\u0103, <a href=\"https:\/\/gymbeam.ro\/orez\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orez<\/a>, porumb, <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>, orz, etc.)<\/li><li>Produse din cereale &#8211; p\u00e2ine, <a href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">paste<\/a>, <a href=\"https:\/\/gymbeam.ro\/cuscus-integral-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">couscous<\/a>, <a href=\"https:\/\/gymbeam.ro\/grau-bulgur-brun-gymbeam.html\" target=\"_blank\" aria-label=\"bulgur, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bulgur,<\/a> fulgi (ov\u0103z, secar\u0103, orz, etc., <a href=\"https:\/\/gymbeam.ro\/terciuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">porridge<\/a> \u0219i altele)<\/li><li>Pseudocereale (<a href=\"https:\/\/gymbeam.com\/buckwheat\" class=\"ek-link\">hri\u0219c\u0103<\/a>, amaranth, <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/quinoa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>)<\/li><li>Cartofi<\/li><li><a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a><\/li><li>Legume<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V-a\u021bi s\u0103turat de garnituri clasice precum orezul sau pastele? Dac\u0103 vre\u021bi s\u0103 diversifica\u021bi dieta folosind diferite garnituri interesante, articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-inlocuiti-pastele-de-grau-obisnuite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Cum s\u0103 \u00eenlocui\u021bi pastele de gr\u00e2u obi\u0219nuite<\/strong><\/a> v\u0103 poate ajuta.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg\" alt=\"Ce sunt oligozaharidele?\" class=\"wp-image-405076\" width=\"843\" height=\"562\" title=\"Ce sunt oligozaharidele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/gymbeam-quinoa-kasa-10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum sunt folosite polizaharidele \u00een organism?<\/h3>\n\n\n\n<p><strong>Separarea a zeci, sute sau chiar mii de m\u0103rgele una de alta<\/strong> este o munc\u0103 destul de lung\u0103 pentru enzimele digestive. Aceste fire cu m\u0103rgele sunt \u00eemp\u0103r\u021bite treptat \u00een sec\u021biuni mai scurte cu 3-9 m\u0103rgele&nbsp; (oligozaharide). Din acestea, se formeaz\u0103 perechi de m\u0103rgele (dizaharide), care eventual sunt separate \u0219i astfel apar monozaharidele, adic\u0103 m\u0103rgelele individuale. Acestea pot trece prin peretele intestinal \u00een s\u00e2nge.<\/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\">C\u00e2te polizaharide ar trebui s\u0103 consuma\u021bi pe zi?<\/h3>\n\n\n\n<p><strong>Polizaharidele ar trebui s\u0103 reprezinte majoritatea <\/strong>aportului zilnic de carbohidra\u021bi. Ar trebui s\u0103 varieze \u00eentre <strong>45-60%<\/strong> din aportul zilnic total de energie men\u021bionat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sunt_carbohidratii_rafinati\"><\/span>Ce sunt carbohidra\u021bii rafina\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil a\u021bi mai \u00eent\u00e2lnit termenul &#8220;zah\u0103r rafinat&#8221;, dar &#8220;carbohidra\u021bi rafina\u021bi&#8221; v\u0103 sun\u0103 cunoscut? Ace\u0219tia sunt, \u00een general, alimente bogate \u00een carbohidra\u021bi care, de regul\u0103, sunt<strong> procesate industrial. <\/strong>\u00cen timpul proces\u0103rii, <strong>fibrele<\/strong> au fost \u00eendep\u0103rtate \u0219i, \u00een acela\u0219i timp, lipsesc foarte multe <strong>minerale, vitamine<\/strong> \u0219i al\u021bi&nbsp;<strong>compu\u0219i<\/strong> <strong>bioactivi<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zah\u0103rul rafinat<\/strong> este zah\u0103rul clasic folosit \u00een general de oameni pentru \u00eendulcire. Se ob\u021bine din sfecl\u0103 de zah\u0103r sau trestie de zah\u0103r, iar o cantitate mai mic\u0103 de minerale, vitamine \u0219i alte substan\u021be bioactive sunt eliminate \u00een timpul proces\u0103rii treptate. Rezultatul este un amestec pur de zaharuri simple.<\/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\">Exemple de carbohidra\u021bi rafina\u021bi includ:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>F\u0103in\u0103 alb\u0103 pentru pr\u0103jituri<\/li><li>produse de patiserie (croasan\u021bi, etc.)<\/li><li>alte produse din f\u0103in\u0103 alb\u0103, ex. paste obi\u0219nuite<\/li><li>Zah\u0103r alb obi\u0219nuit \u0219i alimente sau b\u0103uturi care \u00eel con\u021bin (diferite deserturi, biscui\u021bi \u0219i alte dulciuri, b\u0103uturi carbogazoase)<\/li><\/ul>\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 b\u0103uturile \u00eendulcite \u0219i efectul lor asupra organismului \u00een 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 class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg\" alt=\"Ce sunt carbohidra\u021bii nerafina\u021bi?\" class=\"wp-image-405091\" width=\"843\" height=\"563\" title=\"Ce sunt carbohidra\u021bii nerafina\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1001971972-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Exemple de carbohidra\u021bi nerafina\u021bi includ:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Legume<\/li><li>Fructe<\/li><li>Leguminoase<\/li><li>Cartofi<\/li><li>P\u00e2ine integral\u0103<\/li><li>Fulgi (ov\u0103z, secar\u0103, etc.)<\/li><\/ul>\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=\"Care_carbohidrati_sunt_buni_si_care_sunt_daunatori\"><\/span>Care carbohidra\u021bi sunt buni \u0219i care sunt d\u0103un\u0103tori?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Carbohidra\u021bii rafina\u021bi<\/strong> sunt cei care ar trebui limita\u021bi, \u00eentruc\u00e2t le lipsesc nutrien\u021bii men\u021biona\u021bi anterior. Dar, cu siguran\u021b\u0103 nu este adev\u0103rat c\u0103 ar trebui elimina\u021bi complet din diet\u0103. V\u0103 pute\u021bi r\u0103sf\u0103\u021ba din c\u00e2nd \u00een c\u00e2nd, dar majoritatea dietei ar trebui s\u0103 includ\u0103 alimente cu carbohidra\u021bi care con\u021bin fibre \u0219i micronutrien\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Carbohidra\u021bii nerafina\u021bi<\/strong> ar trebui s\u0103 fie cei care sunt consuma\u021bi cel mai mult. Ace\u0219ti &#8220;carbohidra\u021bi s\u0103n\u0103to\u0219i&#8221; p\u0103streaz\u0103 con\u021binutul natural de vitamine, minerale, antioxidan\u021bi \u0219i al\u021bi compu\u0219i bioactiv\u0103 \u0219i astfel cresc <strong>calitatea <\/strong>dietei. \u00cen plus,<strong> fibrele<\/strong> con\u021binute de aceste alimente au o <strong>capacitate mare de sa\u021bietate<\/strong>, care ajut\u0103 la <strong>prevenirea senza\u021biei de foame <\/strong>\u0219i a <strong>aportului excesiv de alimente <\/strong>\u0219i au multe alte beneficii pentru s\u0103n\u0103tate.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg\" alt=\"Care carbohidra\u021bi sunt buni?\" class=\"wp-image-405106\" width=\"843\" height=\"562\" title=\"Care carbohidra\u021bi sunt buni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-934685754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolismul_carbohidratilor_cum_actioneaza_acestia_in_organism\"><\/span>Metabolismul carbohidra\u021bilor: cum ac\u021bioneaz\u0103 ace\u0219tia \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenainte ca &#8220;m\u0103rgelele&#8221; din alimentele bogate \u00een carbohidra\u021bi <strong>s\u0103 fie folosite ca surs\u0103 de energie<\/strong> sau <strong>depozitate<\/strong>, trebuie s\u0103 treac\u0103 prin tot tractul digestiv. Acolo, sunt <strong>descompuse treptat de enzimele digestive<\/strong>, p\u00e2n\u0103 c\u00e2nd formeaz\u0103 cele mai mici p\u0103r\u021bi &#8211; monozaharidele, care pot fi absorbite \u00een fluxul sanguin.<\/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\">Cavitatea oral\u0103<\/h3>\n\n\n\n<p>Vom folosi&nbsp;<strong>orezul<\/strong> ca exemplu. Orezul con\u021bine \u00een special <strong>amidon<\/strong>, care este un polizaharid compus din mii de &#8220;m\u0103rgele&#8221;. Procesul de digestie, adic\u0103 t\u0103ierea firului \u0219i separarea m\u0103rgelelor, \u00eencepe deja din<strong> cavitatea oral\u0103<\/strong>. Acolo enzimele numite<strong> amilaze salivare<\/strong> \u00eencep s\u0103 le descompun\u0103. \u00cen scurtul timp pe care orezul \u00eel petrece \u00een gur\u0103, aceast\u0103 enzim\u0103 nu reu\u0219e\u0219te s\u0103 fac\u0103 multe, dar reu\u0219e\u0219te s\u0103 despart\u0103 par\u021bial unele polizaharide \u00een oligozaharide<b> <\/b>(\u0219iruri cu 3-10 m\u0103rgele). <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Stomac \u0219i intestinul sub\u021bire<\/h3>\n\n\n\n<p>Orezul, \u00een forma sa par\u021bial digerat\u0103, se duce spre <strong>stomac, pe unde<\/strong> trece practic <strong>neschimbat. <\/strong>Cea mai important\u0103 parte a digestiei are loc \u00een<strong>&nbsp;intestinul sub\u021bire<\/strong>. \u00cen acest punct,<strong> amilaza pancreatic\u0103<\/strong> (o enzim\u0103 produs\u0103 de pancreas) preia digerarea carbohidra\u021bilor. &#8220;Taie&#8221; leg\u0103turile dintre &#8220;m\u0103rgele&#8221; \u0219i astfel descompune treptat polizaharidele \u00een&nbsp; <strong>oligozaharide<\/strong>. Apoi preiau enzimele depozitate \u00een mucoasa intestinal\u0103 \u0219i le descompun \u00een cele mai mici componente, adic\u0103&nbsp;<strong>monozaharide<\/strong>, care ulterior pot fi absorbite \u00een fluxul sanguin. <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<h3 class=\"wp-block-heading\">\u021aesuturile \u021bint\u0103<\/h3>\n\n\n\n<p>Rezultatul descompunerii amidonului este o cantitate mare de monozaharid<strong>&nbsp;glucoz\u0103<\/strong>. C\u00e2nd glucoza este absorbit\u0103, <strong>nivelul de zah\u0103r din s\u00e2nge <\/strong>(glicemia) cre\u0219te. Dac\u0103 este necesar, zah\u0103rul este mutat din s\u00e2nge \u00een celule, unde este procesat \u00een <strong>energie<\/strong> <strong>sub form\u0103 de ATP<\/strong>. O parte din glucoz\u0103 este depozitat\u0103 sub form\u0103 se&nbsp;<strong>glicogen <\/strong>\u00een ficat \u0219i mu\u0219chi. <strong>Energia \u00een exces din carbohidra\u021bi <\/strong>poate fi transformat\u0103 \u00een <strong>depozit de gr\u0103sime<\/strong>.<span style=\"color: #ff6600\" class=\"tadv-color\"> [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg\" alt=\"Cum sunt metaboliza\u021bi carbohidra\u021bii?\" class=\"wp-image-405121\" width=\"843\" height=\"562\" title=\"Cum sunt metaboliza\u021bi carbohidra\u021bii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1152268105-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_indicele_glicemic\"><\/span>Ce este indicele glicemic?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Una dintre&nbsp;<strong>caracteristicile alimentelor bogate \u00een carbohidra\u021bi <\/strong>este reprezentat\u0103 de valoarea indicelui glicemic. Acesta ne spune c\u00e2t de repede un anumit aliment este <strong>absorbit din intestin \u00een s\u00e2nge<\/strong>. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/glykemicky-index-pomale-a-rychle-cukry\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Indicele glicemic<\/a> specific\u0103&nbsp;<strong>rapiditatea cre\u0219terii nivelului de zah\u0103r din s\u00e2nge&nbsp;<\/strong>(glicemia) dup\u0103 consumul respectivelor alimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valorile indicelui glicemic variaz\u0103 <strong>de la 1 la 100<\/strong>. Cu c\u00e2t indicele glicemic al alimentelor este&nbsp;<strong>mai mare<\/strong>, cu at\u00e2t&nbsp;<strong>mai repede<\/strong> cre\u0219te glicemia dup\u0103 consumul respectivului aliment. Pe de alt\u0103 parte, alimentele cu un indice glicemic <strong>sc\u0103zut&nbsp;<\/strong>provoac\u0103 o <strong>cre\u0219tere lent\u0103 a glicemiei<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, <strong>cu c\u00e2t este mai scurt\u0103 catena carbohidra\u021bilor (mai pu\u021bine m\u0103rgele)<\/strong>, <strong>cu at\u00e2t mai rapid<\/strong> sunt descompu\u0219i \u0219i absorbi\u021bi \u00een s\u00e2nge. Dar c\u00e2nd se vorbe\u0219te despre indicele glicemic al <strong>alimentelor,<\/strong> nu este at\u00e2t de simplu, deoarece alimentele con\u021bin&nbsp;<strong>un amestec de carbohidra\u021bi diferi\u021bi<\/strong>, <strong>un amestec de nutrien\u021bi diferi\u021bi \u0219i sunt procesate \u00een moduri diferite<\/strong>. To\u021bi ace\u0219ti factori&nbsp;<strong>afecteaz\u0103 valoarea final\u0103 a indicelui glicemic.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 lu\u0103m un exemplu. <strong>Merele<\/strong> sunt&nbsp;<strong>dulci<\/strong>. Acestea con\u021bin&nbsp;<strong>zaharuri<\/strong> <strong>simple <\/strong>cu absorb\u021bie rapid\u0103 (monozaharide \u0219i dizaharide). Bine\u00een\u021beles, v-a\u021bi a\u0219tepta s\u0103 aib\u0103 un indice glicemic mare. \u00cen realitate, valoarea IG a merelor este&nbsp;<strong>relativ mic\u0103<\/strong>, \u00een jur de 36. Motivul este \u00een special con\u021binutul de fibre, care \u00eencetine\u0219te absorb\u021bia zah\u0103rurilor. Pe de alt\u0103 parte, <strong>p\u00e2inea alb\u0103<\/strong>, care con\u021bine&nbsp;<strong>polizaharide<\/strong>, are o valoare IG de aproximativ 75, care este un num\u0103r relativ mare. Asta deoarece nu con\u021bine&nbsp;<strong>fibre, <\/strong>care&nbsp;<strong>\u00eencetinesc<\/strong> cre\u0219terea zah\u0103rului din s\u00e2nge.<\/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\">Care este indicele glicemic al anumitor alimente?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Indice glicemic mare<\/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\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">IG<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Orez alb<\/td><td class=\"has-text-align-center\" data-align=\"center\">73<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">P\u00e2ine alb\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">75<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fulgi de porumb<\/td><td class=\"has-text-align-center\" data-align=\"center\">81<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pepene<\/td><td class=\"has-text-align-center\" data-align=\"center\">76<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Banane<\/td><td class=\"has-text-align-center\" data-align=\"center\">51<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/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\">2. Indice glicemic mic<\/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\">Aliment<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">IG<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Orz<\/td><td class=\"has-text-align-center\" data-align=\"center\">28<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Paste integrale<\/td><td class=\"has-text-align-center\" data-align=\"center\">48<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Portocale<\/td><td class=\"has-text-align-center\" data-align=\"center\">43<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Morcovi<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fasole<\/td><td class=\"has-text-align-center\" data-align=\"center\">24<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_incarcatura_glicemica\"><\/span>Ce este \u00eenc\u0103rc\u0103tura glicemic\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De asemenea, este important de \u0219tiut c\u0103 nivelul de zah\u0103r din s\u00e2nge dup\u0103 o mas\u0103 depinde nu doar de&nbsp;<strong>tipul de carbohidra\u021bi&nbsp;<\/strong>din alimente, ci \u0219i de con\u021binutul lor din alimente \u0219i de <strong>cantitatea&nbsp;<\/strong><strong>consumat\u0103<\/strong>. Mai exact, cu c\u00e2t consuma\u021bi mai mul\u021bi carbohidra\u021bi, cu at\u00e2t mai mult cre\u0219te nivelul de zah\u0103r din s\u00e2nge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De exemplu, <strong>o cantitate mic\u0103 de p\u00e2ine alb\u0103<\/strong>, care are un <strong>indice glicemic<\/strong> mare, poate \u00een final cre\u0219te zah\u0103rul din s\u00e2nge <b>mai pu\u021bin <\/b>dec\u00e2t <strong>c\u00e2teva buc\u0103\u021bi de mere cu un indice glicemic mai mic.<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[2]<\/span><\/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=\"Functiile_carbohidratilor_in_organismul_uman\"><\/span>Func\u021biile carbohidra\u021bilor \u00een organismul uman<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ofer\u0103 energie pentru organism \u0219i pentru performan\u021ba sportiv\u0103<\/h3>\n\n\n\n<p>Carbohidra\u021bii, \u00een special sub form\u0103 de <strong>glucoz\u0103<\/strong>, sunt <strong>sursa de baz\u0103 de energie<\/strong> pentru organism. Pentru anumite organe \u0219i celule, sunt <b>sursa predominant\u0103 <\/b>sau chiar <strong>singura surs\u0103 de energie. <\/strong>De aceea organismul are mecanisme cu care poate converti al\u021bi nutrien\u021bi \u00een ace\u0219tia dac\u0103 este cazul. Carbohidra\u021bii sunt sursa de baz\u0103 de energie pentru <strong>globulele ro\u0219ii, <\/strong><strong>m\u0103duva osoas\u0103<\/strong> sau <strong>creier<\/strong>. Creierul consum\u0103 p\u00e2n\u0103 la <strong>130 g de glucoz\u0103 pe zi<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glucoza este sursa principal\u0103 de energie pentru <strong>mu\u0219chii <\/strong>care lucreaz\u0103. \u00cen timpul mi\u0219c\u0103rii, mu\u0219chii ob\u021bin glucoz\u0103 din <b>s\u00e2nge <\/b>sau din <strong>glicogenul <\/strong>depozitat \u00een <strong>mu\u0219chi<\/strong>. Glicogenul din mu\u0219chi este singurul nutrient care poate fi folosit de celulele musculare pentru a genera energie <strong>f\u0103r\u0103 a avea acces la oxigen<\/strong>. Prin urmare, aceast\u0103 surs\u0103 de energie este folosit\u0103 \u00een special \u00een timpul performan\u021bei sportive intense. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg\" alt=\"Cum afecteaz\u0103 carbohidra\u021bii dezvoltarea masei musculare?\" class=\"wp-image-405139\" title=\"Cum afecteaz\u0103 carbohidra\u021bii dezvoltarea masei musculare?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/05-Challe-Salle-GymBeam-FueRide-1-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Depoziteaz\u0103 energie<\/h3>\n\n\n\n<p>Organismul poate depozita cantitatea de glucoz\u0103 \u00een exces sub form\u0103 de gr\u0103sime \u0219i <strong>glicogen<\/strong>. Se g\u0103se\u0219te \u00een <b>ficat <\/b>sau \u00een <strong>mu\u0219chi<\/strong>, unde st\u0103 \u0219i a\u0219teapt\u0103 folosirea ulterioar\u0103. Ficatul poate depozita p\u00e2n\u0103 la 100 g de glicogen. Dac\u0103 nivelul de zah\u0103r din s\u00e2nge scade, ficatul ofer\u0103 rezervele sale \u0219i reface cantitatea de zah\u0103r din s\u00e2nge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spre deosebire de glicogenul universal din &#8220;ficat&#8221;, <strong>rezervele de glicogen <\/strong>din mu\u0219chi pot fi folosite doar \u00een locul depozit\u0103rii, adic\u0103 \u00een celulele musculare. Aceast\u0103 rezerv\u0103 asigur\u0103 alimentarea cu <strong>energie, de exemplu, \u00een timpul activit\u0103\u021bilor sportive<\/strong> cu mai multe repet\u0103ri intense. \u00cen mu\u0219chi se pot depozita p\u00e2n\u0103 la aproximativ <strong>500 g<\/strong> de glicogen. Dar, cantitatea variaz\u0103 \u0219i depinde, de exemplu, de volumul masei musculare \u0219i de forma sportivului. <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<h3 class=\"wp-block-heading\">3. Servesc ca material de construc\u021bii<\/h3>\n\n\n\n<p>Carbohidra\u021bii fac parte din multe <b>\u021besuturi <\/b>\u0219i <strong>molecule necesare pentru func\u021bionarea organismului<\/strong>. Se g\u0103sesc, de exemplu, \u00een <strong>glicolipide<\/strong>, care sunt absolut necesare pentru compozi\u021bia corect\u0103 a <strong>membranelor celulare<\/strong>. De asemenea, sunt o component\u0103 a<strong> glicoproteinelor<\/strong>, care sunt importante pentru <strong>cartilaje <\/strong>\u0219i <strong>articula\u021bii<\/strong>. Carbohidra\u021bii fac parte \u0219i din <strong>molecula ADN<\/strong>, important\u0103 pentru dezvoltarea \u0219i func\u021bionarea organismului.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ajut\u0103 la men\u021binerea masei musculare<\/h3>\n\n\n\n<p>Organismul poate face glucoz\u0103 din <strong>alte surse dac\u0103 este cazul. <\/strong>C\u00e2nd organismul (\u00een special creierul) <strong>nu are o rezerv\u0103 suficient\u0103 de glucoz\u0103<\/strong> din alimente sau din glicogenul depozitat, poate folosi <strong>surse diferite de carbohidra\u021bi<\/strong>, din care a\u0219a-numita Gluconeogenez\u0103 creeaz\u0103 glucoza. Una dintre aceste surse sunt <strong>aminoacizii,<\/strong> care constituie <strong>proteinele<\/strong> care creeaz\u0103 <strong>masa muscular\u0103<\/strong>. Astfel, un aport insuficient de carbohidra\u021bi poate favoriza conversia aminoacizilor \u00een glucoz\u0103, folosit\u0103 apoi ca surs\u0103 de energie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar, c\u00e2nd aportul de carbohidra\u021bi <strong>este suficient<\/strong>, organismul nu trebuie s\u0103 foloseasc\u0103 metode de rezerv\u0103 pentru producerea glucozei. Astfel, carbohidra\u021bii pot sus\u021bine men\u021binerea volumului masei musculare. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, carbohidra\u021bii fac parte \u0219i din multe procese importante, inclusiv procesul <strong>regener\u0103rii proteinelor musculare<\/strong>. Sunt o surs\u0103 important\u0103 de energie. Totu\u0219i, baza acestor procese este, desigur, un aport suficient de proteine.<\/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\">5. Sus\u021bin s\u0103n\u0103tatea tractului digestiv<\/h3>\n\n\n\n<p><strong>Fibrele<\/strong> deja men\u021bionate reprezint\u0103 cel mai important carbohidrat pentru tractul digestiv. Nu sunt descompuse \u00een timpul digestiei, ci trec prin tractul digestiv <strong>neschimbate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>Fibrele insolubile, care se ata\u0219eaz\u0103 de ap\u0103<\/b> pe traseu \u0219i <strong>\u00ee\u0219i cresc volumul<\/strong>, accelereaz\u0103 trecerea con\u021binutului digerat prin intestine \u0219i <strong>astfel favorizeaz\u0103 excre\u021bia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Fibrele solubile<\/strong> se dizolv\u0103 par\u021bial \u00een intestin. De aceea, <strong>se umfl\u0103<\/strong> \u0219i cap\u0103t\u0103 o <strong>consisten\u021b\u0103 gelatinoas\u0103<\/strong>, care ajut\u0103 la cre\u0219terea <strong>senza\u021biei de sa\u021bietate<\/strong> sau, de exemplu, <strong>la reducerea absorb\u021biei zah\u0103rului din s\u00e2nge<\/strong>. \u00cen intestinul gros, servesc apoi ca <strong>hran\u0103 pentru bacteriile intestinale benefice<\/strong>. Gra\u021bie acestui lucru, pot crea substan\u021be care ulterior \u00eembun\u0103t\u0103\u021besc <strong>s\u0103n\u0103tatea peretelui intestinal<\/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 sunte\u021bi interesa\u021bi de mai multe detalii cu privire la efectele, func\u021biile \u0219i sursele de fibre, consulta\u021bi articolul nostru <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/?p=407551\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fibre alimentare. De ce sunt importante \u0219i care sunt sursele acestora?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg\" alt=\"Care este func\u021bia carbohidra\u021bilor?\" class=\"wp-image-405154\" width=\"843\" height=\"563\" title=\"Care este func\u021bia carbohidra\u021bilor?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cati_carbohidrati_ar_trebui_sa_consumati_pe_zi\"><\/span>C\u00e2\u021bi carbohidra\u021bi ar trebui s\u0103 consuma\u021bi pe zi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Conform recomand\u0103rilor EFSA (Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103), carbohidra\u021bii ar trebui s\u0103 reprezinte <strong>45-60%<\/strong> din aportul zilnic total de energie. \u00cen cazul unui consum de referin\u021b\u0103 de <strong>2000 kcal<\/strong>, ar \u00eensemna <strong>225-300 g de carbohidra\u021bi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cantitatea mai mic\u0103 de 220 g ar putea ar\u0103ta a\u0219a:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>50 g de fulgi de ov\u0103z<\/li><li>110 g de banane<\/li><li>80 g de mandarine<\/li><li>3 crispbreads<\/li><li>70 g de orez (crud)<\/li><li>100 g de p\u00e2ine de secar\u0103<\/li><li>60 g de linte (crud\u0103)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohidra\u021bii complec\u0219i (polizaharidele) ar trebui s\u0103 <strong>predomine \u00een diet\u0103. <\/strong><strong>Zaharurile simple<\/strong> nu ar trebui s\u0103 reprezinte mai mult de <strong>10%<\/strong> din aportul total de energie, care \u00eenseamn\u0103 50 g la consumul de referin\u021b\u0103 dat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul fibrelor, ar trebui un aport de <strong>cel pu\u021bin 25 g <\/strong>pe zi. EFSA recomand\u0103 fix <strong>25 g<\/strong>, \u00een timp ce <em>Ghidurile Alimentare pentru Americani <\/em>indic\u0103 <strong>25-35 g<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, aportul optim de carbohidra\u021bi poate varia \u00een func\u021bie de mai mul\u021bi factori, precum <strong>nivelul de activitate fizic\u0103<\/strong>,&nbsp;<strong>tipul de activitate sportiv\u0103, <\/strong><strong>starea de s\u0103n\u0103tate<\/strong>, etc.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg\" alt=\"C\u00e2\u021bi carbohidra\u021bi s\u0103 consuma\u021bi?\" class=\"wp-image-405172\" width=\"843\" height=\"562\" title=\"C\u00e2\u021bi carbohidra\u021bi s\u0103 consuma\u021bi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1149164982-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De ce ar trebui s\u0103 predomine carbohidra\u021bii complec\u0219i cu con\u021binut de fibre?<\/h3>\n\n\n\n<p>Carbohidra\u021bii complec\u0219i sunt <strong>digera\u021bi \u0219i absorbi\u021bi mai lent<\/strong> dec\u00e2t carbohidra\u021bii simpli. Drept urmare, r\u0103m\u00e2n \u00een tractul digestiv o perioad\u0103 mai lung\u0103 de timp iar energia este oferit\u0103 organismului treptat. Con\u021binutul de <strong>fibre <\/strong>le cre\u0219te semnificativ <strong>abilitatea de a s\u0103tura<\/strong> \u0219i <strong>preveni foamea. <\/strong>Ca rezultat, datorit\u0103 senza\u021biei de sa\u021bietate mai lungi, nu trebuie s\u0103 consuma\u021bi mai multe alimente dec\u00e2t este necesar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, nu exist\u0103 nici fluctua\u021bii \u00een nivelul zah\u0103rului din s\u00e2nge, care sunt cauzate \u00een general de consumul de&nbsp;<strong>zaharuri<\/strong> <strong>simple<\/strong>. Fluctua\u021biile glicemiei sunt, printre altele, asociate de multe ori cu cre\u0219terea <strong>poftei de dulce<\/strong> sau <strong>sentimentul c\u0103 nu ave\u021bi suficient\u0103 energie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Este_bine_sa_urmati_o_dieta_low-carb\"><\/span>Este bine s\u0103 urma\u021bi o diet\u0103 low-carb?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O diet\u0103 low-carb este poate unul dintre cele mai populare moduri de a m\u00e2nca folosit nu doar pentru pierderea \u00een greutate. Totu\u0219i, este interesant c\u0103 nu se define\u0219te clar ce \u00eenseamn\u0103 de fapt un aport &#8220;redus&#8221; de carbohidra\u021bi. \u00cen general oric\u00e2t \u00eentre <strong>10-45% din aportul total de energie (TEI)<\/strong>, este considerat o diet\u0103 low-carb.<\/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\">Un mod de a elimina dietele low-carb prin ochii \u0219tiin\u021bei<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Diete low-carb moderate: 26-40% TEI din carbohidra\u021bi<\/li><li>Diete low-carb, high-fat: 10-25% TEI din carbohidra\u021bi<\/li><li>Diete ketogenice: sub 10% TEI din carbohidra\u021bi <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 destul de multe studii referitoare la acest subiect, iar p\u00e2n\u0103 \u00een prezent viziunea dominant\u0103 este c\u0103 o diet\u0103 low-carb <strong>nu este un mod miraculos de a avea o s\u0103n\u0103tate mai bun\u0103 sau silueta visat\u0103<\/strong>. O pierdere \u00een greutate de succes poate fi rezultatul unui aport echilibrat de nutrien\u021bi \u0219i al unui aport sc\u0103zut de carbohidra\u021bi. <strong>Totu\u0219i, condi\u021bia pentru a pierde \u00een greutate este ca organismul s\u0103 se afle \u00een deficit caloric.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se pare c\u0103 un aport redus de carbohidra\u021bi poate ajuta la <strong>stabilizarea nivelului de zah\u0103r din s\u00e2nge<\/strong> \u00een cazul pacien\u021bilor cu <strong>diabet<\/strong>. Totu\u0219i, se \u00eent\u00e2mpl\u0103 la nivel individual, deoarece un pacient care sufer\u0103 de aceast\u0103 boal\u0103 poate ob\u021bine un nivel bun al glicemiei chiar \u0219i cu o <strong>diet\u0103 normal\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Exist\u0103 persoane care se simt confortabil cu<\/strong> limitarea carbohidra\u021bilor din diet\u0103, iar apoi exist\u0103 majoritatea pentru care <strong>nu este un mod sustenabil de a m\u00e2nca pe termen lung<\/strong>. \u00cen orice caz, este adev\u0103rat c\u0103 este o alegere personal\u0103 \u0219i dac\u0103 cineva decide s\u0103 urmeze aceast\u0103 direc\u021bie, ar trebui s\u0103 monitorizeze <strong>posibilele efecte secundare<\/strong> ale unei diete cu o cantitate redus\u0103 de carbohidra\u021bi. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Articolul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/low-carb-vs-low-fat-care-este-cea-mai-buna-opitune-de-a-slabi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Low-Carb vs. Low-Fat: Care este cea mai bun\u0103 op\u021biune de a sl\u0103bi?<\/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\">Care sunt riscurile unei diete low-carb?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Probleme digestive, \u00een special constipa\u021bie, din cauza aportului mic de fibre<\/li><li>Oboseal\u0103, dureri de cap, senza\u021biei de sl\u0103biciune<\/li><li>Nivel crescut de colesterol sau trigliceride asociat cu aport mai mare de gr\u0103simi<\/li><li>Lips\u0103 de vitamine \u0219i minerale<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg\" alt=\"Ce este o diet\u0103 low-carb?\" class=\"wp-image-405190\" width=\"843\" height=\"562\" title=\"Ce este o diet\u0103 low-carb?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1295633127-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Carbohidratii_va_fac_sa_luati_in_greutate\"><\/span>Carbohidra\u021bii v\u0103 fac s\u0103 lua\u021bi \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cenc\u0103 exist\u0103 p\u0103rerea destul de obiectiv\u0103 c\u0103 dac\u0103 ve\u021bi consuma p\u00e2ine, cartofi, paste \u0219i alte alimente bogate \u00een carbohidra\u021bi, deschide\u021bi calea c\u0103tre supraponderabilitate \u0219i obezitate. De\u0219i este u\u0219or de crezut la prima vedere, <strong>nu este adev\u0103rat<\/strong>. De\u0219i de multe ori persoanele supraponderale au un aport excesiv de carbohidra\u021bi \u00een diet\u0103, <strong>nu carbohidra\u021bii sunt cei care provoac\u0103 cre\u0219terea \u00een greutate<\/strong>. Organismul depoziteaz\u0103 gr\u0103simea \u0219i apare cre\u0219terea \u00een greutate c\u00e2nd <strong>aportul total de energie din alimente este mai mare dec\u00e2t consumul de energie<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Precum carbohidra\u021bii, <strong>gr\u0103simile <\/strong>\u0219i <strong>proteinele sunt transformate \u00een energie<\/strong> \u00een organism. \u00cen cazul unui<strong> exces<\/strong> al oric\u0103ruia dintre ace\u0219ti nutrien\u021bi, poate ap\u0103rea <strong>cre\u0219terea \u00een greutate<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_obtineti_suficient_din_sursele_corecte_de_carbohidrati\"><\/span>Cum s\u0103 ob\u021bine\u021bi suficient din sursele corecte de carbohidra\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Alege\u021bi alimente cu carbohidra\u021bi <strong>bogate \u00een fibre<\/strong>, precum <strong>cereale integrale<\/strong>, <strong>leguminoase<\/strong>, <strong>legume<\/strong> \u0219i <strong>fructe<\/strong>.<\/li><li>\u00cenlocui\u021bi p\u00e2inea sau pastele albe cu <strong>cereale integrale<\/strong>. \u00cen loc de orez alb clasic, \u00eencerca\u021bi, de exemplu, <strong>orez natural<\/strong>.<\/li><li>Include\u021bi <strong>pseudocerealele<\/strong> \u00een diet\u0103. Acestea includ quinoa, amaranth sau hri\u0219c\u0103.<\/li><li>Nu renun\u021ba\u021bi la <strong>cartofi<\/strong>. Sunt o surs\u0103 excelent\u0103 de fibre \u0219i chiar vitamina C. \u0218i orezul, de exemplu, are o cantitate de energie de dou\u0103 ori mai mare dec\u00e2t cartofii g\u0103ti\u021bi.<\/li><li>Nu uita\u021bi de <strong>porridge <\/strong>\u0219i <strong>ov\u0103z<\/strong>. Nu trebuie s\u0103 fie doar un aliment pentru micul dejun.<\/li><li>R\u0103sf\u0103\u021ba\u021bi-v\u0103 cu cel pu\u021bin <strong>dou\u0103 por\u021bii de leguminoase<\/strong> pe s\u0103pt\u0103m\u00e2n\u0103.<\/li><li>Consuma\u021bi cel pu\u021bin <strong>400 g de legume \u0219i fructe pe zi<\/strong>, \u00een acela\u0219i timp, cantitatea de legume ar trebui s\u0103 fie pu\u021bin mai mare.<\/li><li>Limita\u021bi zaharurile simple<\/li><\/ol>\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=\"Carbohidrati_in_alimente_care_surse_sunt_cele_mai_bune_si_care_trebuie_limitate\"><\/span>Carbohidra\u021bi \u00een alimente: care surse sunt cele mai bune \u0219i care trebuie limitate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">Bune<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Rele<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/paine-si-produse-de-patiserie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u00e2ine<\/a> integral\u0103, p\u00e2ine de secar\u0103, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/paste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">paste<\/a> integrale, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/faina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u0103in\u0103<\/a> integral\u0103, pseudocereale (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/terci-instant-din-hrisca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hri\u0219c\u0103<\/a>, <a href=\"https:\/\/gymbeam.ro\/quinoa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, amaranth), fulgi (<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, orz&#8230;), legume, fructe, <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">dulciuri, produse de patiserie moi (croasan\u021bi, checuri, gogo\u0219i, etc.) , ov\u0103z instant \u00eendulcit, cereale pentru micul dejun (\u00een special cele \u00eendulcite), b\u0103uturi carbogazoase, produse de panifica\u021bie din f\u0103in\u0103 alb\u0103 (chifle albe, p\u00e2ine pr\u0103jit\u0103 alb\u0103, baghete fran\u021buze\u0219ti, etc.)<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen calitate de unul dintre cei trei macronutrien\u021bi de baz\u0103, carbohidra\u021bii joac\u0103 un rol important \u00een diet\u0103. Sunt o<strong> surs\u0103 de baz\u0103 de energie \u0219i multe procese vitale<\/strong> din organism func\u021bioneaz\u0103 corect numai datorit\u0103 lor. Dar, pentru a \u00eei folosi \u00een avantajul vostru c\u00e2t mai mult posibil, trebuie s\u0103 v\u0103 asigura\u021bi c\u0103 \u00eei <strong>selecta\u021bi corect<\/strong>. Majoritatea aportului de alimente cu carbohidra\u021bi ar trebui s\u0103 fie cele cu <strong>carbohidra\u021bi complec\u0219i<\/strong> \u0219i \u00een acela\u0219i timp bogate \u00een <strong>fibre<\/strong>, adic\u0103 <strong>produse din cereale integrale<\/strong>, <strong>leguminoase <\/strong>\u0219i <strong>legume<\/strong>. Pe de alt\u0103 parte, ar trebui s\u0103 limita\u021bi alimentele cu un con\u021binut mare de <strong>zaharuri simple<\/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 v-a pl\u0103cut articolul, nu ezita\u021bi s\u0103 \u00eel distribui\u021bi prietenilor.<\/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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\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>Nu sunte\u021bi siguri dac\u0103 carbohidra\u021bii apar\u021bin unei diete s\u0103n\u0103toase? Sunt necesari organismului pentru a func\u021biona? Articolul de ast\u0103zi va clarifica ce func\u021bii au carbohidra\u021bii \u00een organism, care trebuie limita\u021bi \u0219i unde s\u0103 c\u0103uta\u021bi sursele potrivite.<\/p>\n","protected":false},"author":156,"featured_media":404993,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":17,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7250,6842,7358,6674],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-409515","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-carbohidrati","9":"tag-macronutrienti","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>Carbohidra\u021bi: clasificare, surse, digestie, func\u021bii \u00een organism \u0219i aport optim - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Apar\u021bin carbohidra\u021bii unei diete s\u0103n\u0103toase? 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