{"id":430214,"date":"2023-05-15T15:06:21","date_gmt":"2023-05-15T13:06:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=430214"},"modified":"2023-05-15T15:34:27","modified_gmt":"2023-05-15T13:34:27","slug":"va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/","title":{"rendered":"V\u0103 este foame \u00een timpul curelor de sl\u0103bire? 11 alimente cu un con\u021binut sc\u0103zut de calorii care ofer\u0103 senza\u021bia de sa\u021bietate"},"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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#Ce_este_important_pentru_pierderea_in_greutate\" title=\"Ce este important pentru pierderea \u00een greutate?\">Ce este important pentru pierderea \u00een greutate?<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#Ce_alimente_sa_consumati_atunci_cand_vreti_sa_pierdeti_in_greutate\" title=\"Ce alimente s\u0103 consuma\u021bi atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?\">Ce alimente s\u0103 consuma\u021bi atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#Ce_alimente_au_un_continut_scazut_de_calorii_dar_ofera_senzatia_de_satietate\" title=\"Ce alimente au un con\u021binut sc\u0103zut de calorii, dar ofer\u0103 senza\u021bia de sa\u021bietate?\">Ce alimente au un con\u021binut sc\u0103zut de calorii, dar ofer\u0103 senza\u021bia de sa\u021bietate?<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#1_Quark_cu_continut_scazut_de_grasimi\" title=\"1. Quark cu con\u021binut sc\u0103zut de gr\u0103simi\">1. Quark cu con\u021binut sc\u0103zut de gr\u0103simi<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#2_Skyr\" title=\"2. Skyr\">2. Skyr<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#3_Iaurt_grecesc\" title=\"3. Iaurt grecesc\">3. Iaurt grecesc<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#4_Ton\" title=\"4. Ton\">4. Ton<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#5_Cod\" title=\"5. Cod\">5. Cod<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#6_Cartofi\" title=\"6. Cartofi\">6. Cartofi<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#7_Zucchini\" title=\"7. Zucchini\">7. Zucchini<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#8_Supe\" title=\"8. Supe\">8. Supe<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#9_Salate_cu_legume\" title=\"9. Salate cu legume\">9. Salate cu legume<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#10_Pepene_verde\" title=\"10. Pepene verde\">10. Pepene verde<\/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\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#11_Fructe_de_padure\" title=\"11. Fructe de p\u0103dure\">11. Fructe de p\u0103dure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.ro\/blog\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#Ce_alte_alimente_ar_putea_fi_incluse_pe_aceasta_lista\" title=\"Ce alte alimente ar putea fi incluse pe aceast\u0103 list\u0103?\">Ce alte alimente ar putea fi incluse pe aceast\u0103 list\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.ro\/blog\/va-este-foame-in-timpul-curelor-de-slabire-11-alimente-cu-continut-scazut-de-calorii-care-ofera-senzatia-de-satietate\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Exist\u0103 ceva mai enervant dec\u00e2t un <strong>senza\u021bia de foame<\/strong>? Foamea v\u0103 poate strica ziua, iar lupta cu aceasta devine \u0219i mai complicat\u0103 atunci c\u00e2nd <strong>sunte\u021bi la diet\u0103<\/strong>. Din fericire, at\u00e2ta timp c\u00e2t r\u0103m\u00e2ne\u021bi \u00eentr-un deficit de calorii, nu trebuie s\u0103 v\u0103 face\u021bi griji pentru asta. Dac\u0103 <strong>alege\u021bi alimentele potrivite<\/strong>, pute\u021bi fi bine hr\u0103ni\u021bi \u0219i, \u00een acela\u0219i timp, pute\u021bi men\u021bine un aport energetic mai mic. Articolul nostru de ast\u0103zi v\u0103 va spune mai multe despre aceste alimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_este_important_pentru_pierderea_in_greutate\"><\/span>Ce este important pentru pierderea \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Piatra de temelie a oric\u0103rei pove\u0219ti de succes \u00een ceea ce prive\u0219te pierderea \u00een greutate este <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>deficitul de calorii. <\/strong><\/a>Pentru a arde gr\u0103simea corporal\u0103 \u0219i a reduce treptat greutatea corporal\u0103, <strong>aportul vostru de energie trebuie s\u0103 fie mai mic dec\u00e2t consumul energetic<\/strong> pentru o perioad\u0103 lung\u0103 de timp. Abia atunci corpul vostru va extrage energie din <strong>rezervele<\/strong> sale. Dac\u0103 dori\u021bi s\u0103 afla\u021bi care este aportul vostru de energie recomandat, calculatorul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online<\/a> v\u0103 poate ajuta \u00een acest sens.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 ini\u021bial pare destul de simplu, acest proces poate fi complicat de <strong>foame&nbsp;<\/strong>sau&nbsp;de <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)\">pofta de dulce<\/a>. Aceste probleme sunt motivul comun pentru care oamenii renun\u021b\u0103 la dorin\u021ba de a avea un corp mai suplu \u0219i de a pierde \u00een greutate \u00een general. Din fericire, aceste probleme pot fi prevenite sau cel pu\u021bin atenuate prin concentrarea asupra urm\u0103toarelor modific\u0103ri:<\/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\"><li>Concentra\u021bi-v\u0103 pe <strong>regularitatea<\/strong> alimenta\u021biei voastre<\/li><li>Asigura\u021bi-v\u0103 c\u0103 ave\u021bi un aport suficient de <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fibre<\/a>.<\/li><li>Nu neglija\u021bi <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">consumul de lichide<\/a>.<\/li><li>De asemenea, concentra\u021bi-v\u0103 pe gestionarea <strong>stresului<\/strong> \u0219i pe <strong>calitatea \u0219i durata somnului<\/strong>. Nu degeaba somnul este considerat cel mai eficient <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arz\u0103tor de gr\u0103simi.<\/a><\/li><li>De asemenea, este important s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 v\u0103 <strong>asculta\u021bi corpul<\/strong> \u0219i s\u0103 r\u0103spunde\u021bi corect la senza\u021bia de foame \u0219i sa\u021bietate. <strong>Mestecatul mai lent, concentrarea asupra hranei sau mestecarea corect\u0103 a fiec\u0103rei \u00eenghi\u021bituri<\/strong> v\u0103 poate ajuta s\u0103 nu m\u00e2nca\u021bi \u00een exces \u0219i s\u0103 termina\u021bi de m\u00e2ncat atunci c\u00e2nd sunte\u021bi s\u0103turat la aproximativ 80%, ceea ce reprezint\u0103 starea ideal\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi mai multe despre ce anume ar trebui s\u0103 v\u0103 concentra\u021bi atunci c\u00e2nd pierde\u021bi \u00een greutate \u0219i cum s\u0103 face\u021bi acest lucru, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-pentru-a-pierde-in-greutate-mai-usor-si-a-ramane-in-forma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 sfaturi pentru a pierde \u00een greutate mai u\u0219or \u0219i a v\u0103 men\u021bine \u00een form\u0103.<\/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\/2023\/03\/iStock-1309751251-1124x750.jpg\" alt=\"Ce s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?\" class=\"wp-image-426549\" width=\"843\" height=\"563\" title=\"Ce s\u0103 m\u00e2nca\u021bi atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1536x1025.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=\"Ce_alimente_sa_consumati_atunci_cand_vreti_sa_pierdeti_in_greutate\"><\/span>Ce alimente s\u0103 consuma\u021bi atunci c\u00e2nd vre\u021bi s\u0103 pierde\u021bi \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Factori precum&nbsp;un <strong>somn suficient<\/strong>&nbsp;sau&nbsp;<strong>regularitatea<\/strong> \u00een alimenta\u021bie sunt factori fundamentali ai succesului vostru. Cu toate acestea, trebuie s\u0103 v\u0103 concentra\u021bi \u0219i pe <strong>alegerea alimentelor potrivite<\/strong> pentru a v\u0103 ajuta s\u0103 evita\u021bi foamea \u0219i pofta nepl\u0103cut\u0103 de dulciuri men\u021bionate mai sus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Scopul vostru ar trebui s\u0103 fie s\u0103 include\u021bi \u00een mod regulat alimente care s\u0103 v\u0103 permit\u0103 s\u0103 <strong>m\u00e2nca\u021bi ra\u021bional \u0219i pl\u0103cut<\/strong>, dar \u00een acela\u0219i timp s\u0103 v\u0103 ajute s\u0103 <strong>r\u0103m\u00e2ne\u021bi \u00eentr-un deficit<\/strong> <strong>caloric<\/strong>. \u00cen general, acestea sunt alimente care au o <strong>cantitate relativ mic\u0103 de energie<\/strong>, dar au un <strong>volum mare<\/strong>. Cu alte cuvinte, prezint\u0103 o a\u0219a-numit\u0103 <strong>densitate energetic\u0103 sc\u0103zut\u0103<\/strong> \u0219i sunt tipice pentru <strong>con\u021binutul lor ridicat de ap\u0103<\/strong>, <a href=\"https:\/\/gymbeam.ro\/fibre\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>fibre<\/strong><\/a>, <strong>proteine<\/strong> \u0219i, \u00een acela\u0219i timp, <strong>con\u021binut sc\u0103zut de gr\u0103simi.<\/strong> De asemenea, sunt bogate \u00een <strong>micronutrien\u021bi<\/strong> (minerale, vitamine etc.), motiv pentru care sunt considerate <strong>alimente cu densitate nutri\u021bional\u0103 mare<\/strong>.<strong> <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u0103 compar\u0103m, spre exemplu,&nbsp;<strong>100 g de ciocolat\u0103 cu lapte <\/strong>\u0219i <strong>100 g de zmeur\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cen timp ce ciocolata are aproximativ<strong> 530 kcal<\/strong>, aceea\u0219i cantitate de zmeur\u0103 are doar aproximativ <strong>46 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ciocolata are o densitate energetic\u0103 mult mai mare<\/strong> \u00een compara\u021bie cu zmeura, deoarece con\u021bine p\u00e2n\u0103 la 484 kcal mai mult \u00een aceea\u0219i cantitate. \u00cen acela\u0219i timp, nici nu ofer\u0103 aproape deloc vitamine sau minerale \u0219i, prin urmare, putem spune c\u0103 are o <strong>densitate nutri\u021bional\u0103 sc\u0103zut\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu acela\u0219i lucru este valabil \u0219i pentru zmeura, care este bogat\u0103 \u00een mul\u021bi <strong>micronutrien\u021bi<\/strong>, precum \u0219i \u00een <strong>fibre<\/strong>. Aceste au&nbsp;o<strong> densitate nutri\u021bional\u0103 mare<\/strong>&nbsp;\u0219i, av\u00e2nd \u00een vedere o cantitate at\u00e2t de mic\u0103 de energie (46 kcal \/ 100 g),&nbsp;o <strong>densitate energetic\u0103 sc\u0103zut\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, trebuie s\u0103 re\u021bine\u021bi c\u0103, chiar \u0219i atunci c\u00e2nd sunte\u021bi la diet\u0103, <strong>nu ar trebui s\u0103 alege\u021bi doar alimente cu densitate energetic\u0103 sc\u0103zut\u0103<\/strong>. Acestea ar trebui s\u0103 reprezinte o parte obi\u0219nuit\u0103 a alimenta\u021biei voastre, pentru a v\u0103 furniza nutrien\u021bi importan\u021bi \u0219i pentru a v\u0103 s\u0103tura \u00een mod eficient. Cu toate acestea, o <strong>alimenta\u021bie s\u0103n\u0103toas\u0103<\/strong>, inclusiv cea pentru pierderea \u00een greutate, include \u0219i alimente bogate din punct de vedere nutri\u021bional, cu un <strong>con\u021binut energetic mai mare<\/strong>&nbsp;(exemple bune sunt <a class=\"ek-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264798\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nucile \u0219i semin\u021bele<\/a>&nbsp;sau alte surse de gr\u0103simi s\u0103n\u0103toase). Prin urmare, este necesar s\u0103 se determine individual raportul potrivit pentru fiecare persoan\u0103 \u00een parte. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/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 \u00eenc\u0103 nu sunte\u021bi siguri cum s\u0103 alc\u0103tui\u021bi corect un plan de alimenta\u021bie, pute\u021bi g\u0103si ceva inspira\u021bional \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Ce este o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg\" alt=\"Ce alimente ofer\u0103 mai bine senza\u021bia de sa\u021bietate?\" class=\"wp-image-426564\" width=\"843\" height=\"562\" title=\"Ce alimente ofer\u0103 mai bine senza\u021bia de sa\u021bietate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum s\u0103 v\u0103 da\u021bi seama ce alimente ofer\u0103 senza\u021bia de satura\u021bie?<\/h3>\n\n\n\n<p>Exist\u0103 anumi\u021bi indicatori care v\u0103 pot ajuta s\u0103 determina\u021bi c\u00e2t de bine satur\u0103 unele alimente. Ace\u0219ti factori sunt inclu\u0219i, spre exemplu, \u00een urm\u0103toarele evalu\u0103ri.<\/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\"><li><strong>Indicele de sa\u021bietate<\/strong> (exprimat \u00een %) a fost creat pe baza unui studiu care a evaluat modul \u00een care alimentele individuale satur\u0103 participan\u021bii. P\u00e2inea produs\u0103 din f\u0103in\u0103 alb\u0103 de gr\u00e2u (indice de sa\u021bietate 100%) a fost folosit\u0103 ca aliment de referin\u021b\u0103 cu care au fost comparate toate celelalte. Cu c\u00e2t valoarea rezultat\u0103 a indicelui alimentar este mai mare, cu at\u00e2t acest aliment este mai s\u0103\u021bios. Cercet\u0103rile au ar\u0103tat c\u0103 alimentele cu <strong>cea mai mare greutate<\/strong> sunt cele mai s\u0103\u021bioase \u0219i satisf\u0103c\u0103toare. Pe baza acestui fapt, s-a f\u0103cut recomandarea ca atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi, s\u0103 alege\u021bi \u00een principal acele alimente cu <strong>cea mai mare greutate posibil\u0103<\/strong> \u0219i, \u00een acela\u0219i timp, cu <strong>cea mai mic\u0103 cantitate posibil\u0103 de calorii.<\/strong> Acestea sunt alimente cu <strong>densitatea energetic\u0103 sc\u0103zut\u0103<\/strong> deja men\u021bionat\u0103, care au un volum mare, dar o cantitate mic\u0103 de calorii. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/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\">Indicele de sa\u021bietate al unor alimente<\/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\">Alimente<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Indicele de sa\u021bietate<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ton<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cod<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cartofi cop\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">323 %<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/figcaption><\/figure>\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\"><li><strong>Factorul de sa\u021bietate<\/strong> \u021bine cont \u0219i de alte criterii, deoarece de-a lungul timpului s-a constatat c\u0103 numai densitatea energetic\u0103 nu este suficient\u0103 pentru a determina capacitatea alimentelor de a s\u0103tura. Pe l\u00e2ng\u0103 greutatea alimentelor, acest factor \u021bine cont \u0219i de <strong>con\u021binutul de nutrien\u021bi<\/strong>. Valoarea factorului de sa\u021bietate al unui aliment poate fi determinat\u0103 folosind o ecua\u021bie care ia \u00een considerare con\u021binutul de <strong>proteine<\/strong>, <strong>fibre<\/strong> \u0219i, de asemenea, <strong>gr\u0103simi<\/strong>. Alimentele pot primi o valoare a factorului intre 0-5, unde <strong>cu c\u00e2t valoarea este mai mare, cu at\u00e2t m\u00e2ncarea este mai s\u0103\u021bioas\u0103<\/strong>. De exemplu, pepenele verde are un factor de sa\u021bietate de aproximativ 4,5, \u00een timp ce untul, care are aproximativ 80% gr\u0103sime, are doar 0,5.<span class=\"tadv-color\" style=\"color: #ff6600\"> [18]<\/span><\/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\">Factorul de sa\u021bietate al unor alimente<\/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\">Alimente<\/th><th class=\"has-text-align-center\" data-align=\"center\">Factor de sa\u021bietate<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pepene verde<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Iaurt grecesc<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pe\u0219te<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cartofi cop\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zucchini<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2*<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<p>*valoarea declarat\u0103 este estimat\u0103 pe baza datelor disponibile<\/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\/2023\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Alimente cu con\u021binut sc\u0103zut de calorii, care satur\u0103 bine\" class=\"wp-image-426580\" width=\"843\" height=\"563\" title=\"Alimente cu con\u021binut sc\u0103zut de calorii, care satur\u0103 bine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/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=\"Ce_alimente_au_un_continut_scazut_de_calorii_dar_ofera_senzatia_de_satietate\"><\/span>Ce alimente au un con\u021binut sc\u0103zut de calorii, dar ofer\u0103 senza\u021bia de sa\u021bietate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 un num\u0103r relativ mare de alimente care se laud\u0103 cu un volum mare, valoare caloric\u0103 sc\u0103zut\u0103 \u0219i \u00een acela\u0219i timp o cantitate suficient\u0103 de fibre sau proteine. S\u0103 arunc\u0103m o privire la unele dintre ele \u0219i s\u0103 explic\u0103m de ce sunt o alegere bun\u0103.<\/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=\"1_Quark_cu_continut_scazut_de_grasimi\"><\/span>1. Quark cu con\u021binut sc\u0103zut de gr\u0103simi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quarkul este s\u0103\u021bios, \u00een principal datorit\u0103 con\u021binutului s\u0103u ridicat de proteine. Acesta con\u021bine p\u00e2n\u0103 la <strong>12 g<\/strong> de proteine la 100 g \u0219i, spre exemplu, un pachet \u00eentreg de 250 g de br\u00e2nz\u0103 quark v\u0103 poate furniza cu u\u0219urin\u021b\u0103 <strong>30 g de proteine.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteina are <strong>cea mai mare capacitate de sa\u021bietate<\/strong> dintre to\u021bi nutrien\u021bii, a\u0219a c\u0103 fiecare gustare dintr-o por\u021bie de quark v\u0103 asigur\u0103 c\u0103 stomacul vostru nu va m\u00e2r\u00e2i de foame dup\u0103 un timp. Quarkul bogat \u00een gr\u0103simi sau semi-gras este \u0219i el s\u0103\u021bios, dar trebuie s\u0103 consuma\u021bi<strong> o cantitate mai mic\u0103 de proteine<\/strong> (9-10 g \/ 100 g) \u0219i un con\u021binut mai mare de gr\u0103simi, adic\u0103 o cantitate mai mare de calorii. <span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Capacitatea ridicat\u0103 de sa\u021bietate a quarkului este sus\u021binut\u0103 \u0219i <strong>de tipul de protein\u0103<\/strong> pe care \u00eel con\u021bine. Spre deosebire de <strong>proteinele din zer, proteinele cazeinice sunt digerate mai lent, cu o rat\u0103 de aproximativ 6 g\/or\u0103<\/strong>. Prin compara\u021bie, rata de digestie a proteinei din zer este de aproximativ 10 g\/or\u0103. \u00centregul proces de digestie \u0219i absorb\u021bie a quarkului este deci \u00eencetinit, ceea ce prelunge\u0219te senza\u021bia de sa\u021bietate. Acesta este \u0219i motivul pentru care proteinele de cazein\u0103, care sunt numite \u0219i <a href=\"https:\/\/gymbeam.ro\/fuenight-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine \u200b\u200bde noapte<\/a> sunt at\u00e2t de cunoscute.<span style=\"color: #ff6600\" class=\"tadv-color\"> [1,6]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine br\u00e2nza quark?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Quark f\u0103r\u0103 gr\u0103simi (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Quark semi-gras (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Quark cu con\u021binut de gr\u0103simi (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal \/ 290 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal \/ 378 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal \/&nbsp; 550 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/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<h3 class=\"wp-block-heading\">Cum s\u0103 include\u021bi br\u00e2nza quark \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Atunci c\u00e2nd preg\u0103ti\u021bi iaurt cu fructe \u0219i <a href=\"https:\/\/gymbeam.ro\/granola\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a>, amesteca\u021bi \u0219i cu ni\u0219te br\u00e2nz\u0103 quark. Acest lucru va cre\u0219te cantitatea de proteine din alimente.<\/li><li>Cu ajutorul quarkului, pute\u021bi ad\u0103uga proteine suplimentare \u0219i la diverse <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-cheesecake-cremos-cu-seminte-de-mac\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pr\u0103jituri<\/a> \u0219i <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-turta-dulce-proteica-in-borcan\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">deserturi<\/a>.<\/li><li>Quarkul este, de asemenea, potrivit ca ingredient \u00een <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-faceti-un-smoothie-sanatos-si-nutritiv-pas-cu-pas\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">smoothie<\/a>-uri sau diverse milkshake-uri pentru un gust mai fin.<\/li><li>\u00cen plus, este excelent pentru prepararea diferitelor <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-legume-pai-la-cuptor-cu-sos-de-branza-cottage\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sosuri<\/a>.<\/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\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"Cum s\u0103 include\u021bi br\u00e2nza quark \u00een alimenta\u021bia voastr\u0103?\" class=\"wp-image-426608\" width=\"843\" height=\"562\" title=\"Cum s\u0103 include\u021bi br\u00e2nza quark \u00een alimenta\u021bia voastr\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-2048x1365.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=\"2_Skyr\"><\/span>2. Skyr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skyrul este un <strong>produs lactat islandez<\/strong> tradi\u021bional, care este <strong>asem\u0103n\u0103tor cu quarkul<\/strong> \u00een ceea ce prive\u0219te gustul, consisten\u021ba \u0219i con\u021binutul de nutrien\u021bi. La fel ca \u0219i quarkul cu con\u021binut sc\u0103zut de gr\u0103simi, skyrul are aproximativ <strong>12 g de proteine la 100 g<\/strong>. Datorit\u0103 faptului c\u0103 nu con\u021bine aproape deloc gr\u0103sime, are \u0219i o <strong>valoare energetic\u0103 foarte&nbsp;sc\u0103zut\u0103<\/strong>. Un pachet obi\u0219nuit de 150 g con\u021bine doar aproximativ <strong>100 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O gustare const\u00e2nd din skyr \u0219i, spre exemplu, o banan\u0103 mai mic\u0103, <strong>va alunga foamea<\/strong> \u0219i va ad\u0103uga <strong>proteine<\/strong> \u0219i fibre, av\u00e2nd \u00een acela\u0219i timp doar aproximativ 190 de kcal. \u00cen plus, aceast\u0103 mas\u0103 v\u0103 va furniza \u0219i un aport de <a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calciu<\/a>, deoarece produsele lactate sunt bogate \u00een aceast\u0103 substan\u021b\u0103. Exist\u0103 aproximativ 130 mg de calciu \u00een 100 g de skyr, ceea ce reprezint\u0103 aproximativ <strong>a opta parte din doza zilnic\u0103 recomandat\u0103<\/strong> pentru un adult s\u0103n\u0103tos. Acest lucru va aduce beneficii oaselor, din\u021bilor \u0219i articula\u021biilor. <span style=\"color: #ff6600\">[7,16]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine Skyr?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 kcal \/ 273 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi skyr \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Datorit\u0103 consisten\u021bei sale similare cu quarkul, poate fi folosit ca \u00eenlocuitor al acestuia.<\/li><li>De asemenea, este excelent cu fructe \u0219i <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> sau <a href=\"https:\/\/gymbeam.ro\/cereale-si-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muesli<\/a> ca gustare u\u0219oar\u0103.<\/li><\/ul>\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=\"29956,37858,46912,50206\" ><\/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=\"3_Iaurt_grecesc\"><\/span>3. Iaurt grecesc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Datorit\u0103 unei metode diferite de produc\u021bie, iaurtul grecesc are un con\u021binut de proteine mai mare dec\u00e2t iaurtul simplu clasic \u0219i anume <strong>10 g\/100 g<\/strong>. Dac\u0103 o alege\u021bi pe cea cu con\u021binut sc\u0103zut de gr\u0103simi, va avea \u0219i o <strong>valoare energetic\u0103 foarte mic\u0103<\/strong>. Iaurtul grecesc din lapte degresat cu un con\u021binut aproape zero de gr\u0103simi are o medie de doar <strong>57 kcal\/100 g.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 proteine, acesta furnizeaz\u0103 organismului \u0219i <strong>calciul<\/strong> men\u021bionat mai sus sau, spre exemplu, <a href=\"https:\/\/gymbeam.ro\/vitamina-b2-riboflavina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B2<\/a> (riboflavin\u0103), care este benefic\u0103 pentru ochi \u0219i sistemul nervos. Dac\u0103 ad\u0103uga\u021bi la acesta, spre exemplu, ov\u0103z sau \u00eel amesteca\u021bi \u00een <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">terci<\/a>, ob\u021bine\u021bi alimente bogate \u00een <strong>proteine, carbohidra\u021bi complec\u0219i <\/strong>\u0219i <strong>fibre<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[16,17]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine iaurtul grecesc?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Iaurt grecesc f\u0103r\u0103 gr\u0103simi (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Iaurt grecesc 5% gr\u0103sime (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi iaurtul grecesc \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Pute\u021bi \u00eenlocui iaurtul alb clasic cu iaurt grecesc sau chiar s\u0103 le amesteca\u021bi.<\/li><li>Similar cu br\u00e2nza quark, iaurtul grecesc poate fi folosit \u0219i pentru a face un sos gustos pentru a ad\u0103uga varietate meselor voastre.<\/li><li>\u00cel pute\u021bi folosi \u0219i pentru a face un dressing pentru salat\u0103. Atunci c\u00e2nd \u00eenlocui\u021bi par\u021bial iaurtul clasic cu iaurtul grecesc, cantitatea de proteine cre\u0219te.<\/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\/2023\/03\/iStock-1355276160-1124x749.jpg\" alt=\"Iaurt grecesc \u00een alimenta\u021bie\" class=\"wp-image-426625\" width=\"843\" height=\"562\" title=\"Iaurt grecesc \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-2048x1365.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=\"4_Ton\"><\/span>4. Ton<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La fel ca to\u021bi pe\u0219tii, tonul este o <strong>surs\u0103 bogat\u0103 de proteine&nbsp;<\/strong>\u0219i, prin urmare, poate induce senza\u021bia de sa\u021bietate. \u00cen 100 g de carne de ton, <strong>sunt aproximativ 25 g de proteine<\/strong>. Cu toate acestea, \u00een compara\u021bie cu al\u021bi pe\u0219ti de mare, are un avantaj, acesta av\u00e2nd un <strong>con\u021binut foarte sc\u0103zut de gr\u0103simi, de aproximativ 0,5 g\/100 g<\/strong>. Datorit\u0103 acestui fapt, <strong>valoarea sa energetic\u0103<\/strong> total\u0103 este, de asemenea, sc\u0103zut\u0103 (aprox. 103 kcal \/ 100 g) \u0219i este un aliment convenabil atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi cump\u0103ra ton proasp\u0103t, dar nu trebuie s\u0103 v\u0103 feri\u021bi nici de <strong>conserva de ton<\/strong>. Cu toate acestea, trebuie s\u0103 fi\u021bi aten\u021bi la alegerea conservelor potrivite. Dac\u0103 scopul vostru este s\u0103 alege\u021bi o versiune cu cea mai mic\u0103 cantitate de energie posibil\u0103, ar trebui s\u0103 alege\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tonul \u00een saramur\u0103<\/a>. Cel din <strong>ulei<\/strong> poate avea, \u00een unele cazuri, valoarea energetic\u0103 <strong>de patru ori mai mare<\/strong> (\u00een func\u021bie de cantitatea de ulei ad\u0103ugat\u0103).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tonul este bogat \u00een <a href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B12<\/a>, care este important\u0103 pentru formarea corect\u0103 a globulelor ro\u0219ii \u0219i pentru func\u021bionarea sistemului nervos. De asemenea, ofer\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/vitamina-d3-5000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a>, care este important\u0103 pentru oase \u0219i sistemul imunitar, precum \u0219i <strong>vitamina A<\/strong>, care este esen\u021bial\u0103 pentru o vedere bun\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[16,17]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine tonul?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Ton g\u0103tit (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Conserve de ton \u00een saramur\u0103 (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Conserve de ton \u00een ulei (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal \/ 433 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 &#8211; 5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi tonul \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Tonul g\u0103tit este excelent cu o garnitur\u0103 simpl\u0103, spre exemplu cartofi albi sau cartofi dulci \u0219i legume.<\/li><li>Conservele de ton pot fi folosite pentru a face o <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-crema-tartinabila-de-ton-cu-oua\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">crem\u0103 tartinabil\u0103<\/a> gustoas\u0103 sau, spre exemplu, <a href=\"https:\/\/gymbeam.ro\/salata-mexicana-cu-ton-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o salat\u0103 de ton<\/a>.<\/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\/2023\/03\/IMG_8626-1124x749.jpg\" alt=\"Ton \u00een alimenta\u021bie\" class=\"wp-image-426642\" width=\"843\" height=\"562\" title=\"Ton \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-2048x1365.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=\"5_Cod\"><\/span>5. Cod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Codul se num\u0103r\u0103 printre pe\u0219tii care se caracterizeaz\u0103 printr-o <strong>cantitate sc\u0103zut\u0103 de gr\u0103simi \u0219i energie<\/strong>. Acesta are chiar mai pu\u021bine calorii dec\u00e2t tonul, aproximativ <strong>73 kcal\/100 g<\/strong>. Doar pentru compara\u021bie, 70 g de ton au o valoare energetic\u0103 similar\u0103 cu 100 g de cod. <span class=\"tadv-color\" style=\"color: #ff6600\">[2,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ca \u0219i alte alimente de origine animal\u0103, codul este o surs\u0103 bun\u0103 de <strong>vitamina B12<\/strong>. De asemenea, con\u021bine o cantitate semnificativ\u0103 de <strong>potasiu<\/strong> \u0219i <strong>fosfor<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Codul este, de asemenea, interesant din cauza <strong>con\u021binutului s\u0103u sc\u0103zut de mercur<\/strong>. Acest lucru poate atenua stresul legat de un aport ridicat din acest metal greu datorit\u0103 aspectului s\u0103u regulat \u00een alimenta\u021bie. Aceasta poate fi o problem\u0103 mai ales cu pe\u0219tii mari, cum ar fi <strong>rechinul<\/strong> sau <strong>pe\u0219tele<\/strong>&#8211;<strong>spad\u0103<\/strong>. Chiar \u0219i tonul men\u021bionat mai sus con\u021bine anumite niveluri de mercur, dar dac\u0103 este doar o parte a unei <strong>alimenta\u021bii echilibrate \u0219i variate<\/strong>, nu trebuie s\u0103 v\u0103 face\u021bi griji pentru asta. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,12]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine codul?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi codul \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cel pute\u021bi coace sau preg\u0103ti \u00eentr-o tav\u0103 \u0219i servi cu o garnitur\u0103 dup\u0103 preferin\u021be. O mas\u0103 delicioas\u0103 poate fi gata \u00een c\u00e2teva minute.<\/li><li>Pute\u021bi face gustul neutru al codului mai interesant cu diferite marinate, de exemplu aceasta cu <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-cod-cu-sos-de-lamaie-si-unt-gata-in-doar-cateva-minute\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">l\u0103m\u00e2ie<\/a>.<\/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\/2023\/03\/iStock-1229981000-1124x843.jpg\" alt=\"Cod \u00een alimenta\u021bie\" class=\"wp-image-426657\" width=\"843\" height=\"632\" title=\"Cod \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-2048x1536.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=\"6_Cartofi\"><\/span>6. Cartofi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cartofii au un con\u021binut de energie surprinz\u0103tor de sc\u0103zut, aproximativ&nbsp;<strong>76 kcal \/ 100 g<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103 acestea apar\u021bin&nbsp;<strong>legumelor<\/strong> \u0219i, spre deosebire de alte alimente cu carbohidra\u021bi, con\u021bin doar aproximativ <strong>16 g de carbohidra\u021bi \/ 100 g<\/strong>. O mare parte din cartofi este alc\u0103tuit\u0103 din <strong>ap\u0103<\/strong>, care reprezint\u0103 p\u00e2n\u0103 la 79% din con\u021binutul acestora. <span style=\"color: #ff6600\">[8,16]<\/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 ar fi s\u0103 compara\u021bi c\u00e2t de sa\u021bioas\u0103 este <strong>o por\u021bie de cartofi ce con\u021bine 50 g de carbohidra\u021bi<\/strong> cu <strong>o por\u021bie de orez alb cu aceea\u0219i cantitate de carbohidra\u021bi<\/strong>, probabil a\u021bi constata c\u0103 <strong>primii c\u00e2\u0219tig\u0103<\/strong>. O astfel de por\u021bie de cartofi are \u00een jur de <strong>310 g<\/strong> (\u00een stare crud\u0103), \u00een timp ce v\u0103 pute\u021bi r\u0103sf\u0103\u021ba cu doar aproximativ <strong>63 g<\/strong> de orez (\u00een stare crud\u0103). Greutatea orezului se dubleaz\u0103 aproximativ dup\u0103 g\u0103tit, dar chiar \u0219i a\u0219a, cartofii conduc. Cercet\u0103rile confirm\u0103, de asemenea, c\u0103 ace\u0219tia au probabil o capacitate de sa\u021bietate mai mare dec\u00e2t alte alimente ce con\u021bin carbohidra\u021bi (orez, p\u00e2ine etc.).<span class=\"tadv-color\" style=\"color: #ff6600\"> [13,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ace\u0219ti tuberculi cunoscu\u021bi sunt, de asemenea, o surs\u0103 bun\u0103 de <a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a>, care are efecte antioxidante \u0219i, de asemenea, con\u021bin o cantitate semnificativ\u0103 de <a href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potasiu<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magneziu<\/a>. Aceste minerale sunt necesare pentru func\u021bionarea normal\u0103 a masei musculare \u0219i a sistemului nervos. <span style=\"color: #ff6600\" class=\"tadv-color\">[13,17]<\/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\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bin cartofii?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ap\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi cartofii \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cei pute\u021bi preg\u0103ti, a\u0219a cum fac majoritatea oamenilor, ca garnitur\u0103 la carne sau pe\u0219te. Spre exemplu, \u00eencerca\u021bi re\u021beta noastr\u0103 de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-pui-cu-miere-lamaie-si-cartofi-la-cuptor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cartofi cu piept de pui cu miere \u0219i l\u0103m\u00e2ie<\/a>&nbsp;sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/?p=428429\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pui la cuptor cu cartofi \u0219i legume.<\/a><\/li><li>Cu ajutorul cartofilor, pute\u021bi \u00eengro\u0219a \u0219i supe, sosuri sau, spre exemplu, pute\u021bi preg\u0103ti o pr\u0103jitur\u0103 de cartofi.<\/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\/2023\/03\/8A1A2038-1124x749.jpg\" alt=\"Cartofi \u00een alimenta\u021bie\" class=\"wp-image-426672\" width=\"843\" height=\"562\" title=\"Cartofi \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-2048x1365.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=\"7_Zucchini\"><\/span>7. Zucchini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zucchini este cunoscut pentru <strong>gustul s\u0103u neutru<\/strong>, ceea ce \u00eel face universal de preparat \u0219i poate fi folosit at\u00e2t \u00een <strong>re\u021bete dulci<\/strong>, c\u00e2t \u0219i <strong>s\u0103rate<\/strong>. Este adesea folosit ca \u201eumplutur\u0103\u201d, spre exemplu, \u00een pr\u0103jituri, budinci sau fulgi de ov\u0103z, c\u0103rora le adaug\u0103 <strong>volum<\/strong>. Dac\u0103 \u00eel folosi\u021bi pentru a \u00eenlocui par\u021bial alte ingrediente, acesta ajut\u0103 la <strong>reducerea valorii energetice a alimentelor folosite.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar \u0219i \u00een compara\u021bie cu alte tipuri de legume, zucchini se remarc\u0103 prin con\u021binutul sc\u0103zut de calorii, \u0219i anume <strong>13 kcal\/100 g<\/strong>. \u00cen plus, datorit\u0103 <strong>fibrelor<\/strong> \u0219i a unei propor\u021bii mari de <strong>ap\u0103<\/strong>, v\u0103 satur\u0103 foarte bine. De asemenea, nu putem uita s\u0103 men\u021bion\u0103m c\u0103 este benefic de consumat cu tot cu <strong>coaj\u0103<\/strong>, deoarece con\u021bine cea mai mare parte din fibre. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/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\">C\u00e2t\u0103 energie \u0219i nutrien\u021bi con\u021bine zucchini?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ap\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">95.8 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi zucchini \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Dovlecelul este potrivit at\u00e2t copt, c\u00e2t \u0219i \u00een\u0103bu\u0219it ca garnitur\u0103 de legume la masa principal\u0103.<\/li><li>De asemenea, pute\u021bi transforma zucchini \u00een diverse <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-clatite-cu-zucchini-si-plante-aromatice-proaspete\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cl\u0103tite<\/a>&nbsp;sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tarta-sarata-cu-zucchini-si-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pr\u0103jituri savuroase.<\/a><\/li><li>De asemenea, este excelent ca baz\u0103 pentru supe cremoase de legume.<\/li><li>Poate fi preparat \u0219i \u00een re\u021bete dulci, spre exemplu ca ingredient \u00een pr\u0103jituri, budinci sau \u00een aceste <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-prajitura-brownie-delicioasa-din-dovlecel-si-ciocolata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">brownies cu zucchini<\/a>.<\/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\/2023\/03\/iStock-844039754-1124x749.jpg\" alt=\"Zucchini \u00een alimenta\u021bie\" class=\"wp-image-426689\" width=\"843\" height=\"562\" title=\"Zucchini \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-2048x1365.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=\"8_Supe\"><\/span>8. Supe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lichidele nu sunt de obicei foarte s\u0103\u021bioase \u0219i nu previn cu adev\u0103rat foamea. Cu toate acestea, <strong>supele par a fi o excep\u021bie<\/strong>. Chiar \u0219i cercet\u0103rile sugereaz\u0103 c\u0103 pot umple \u00een mod surprinz\u0103tor de eficient stomacul, pot oferi senza\u021bia de sa\u021bietate \u0219i pot reduce aportul de energie de la felul urm\u0103tor (de exemplu, ajut\u0103 la reducerea dimensiunii unei garnituri de pr\u00e2nz dac\u0103 felul principal este precedat de sup\u0103). Este legat\u0103 \u0219i de faptul c\u0103, datorit\u0103 consisten\u021bei lor, <strong>pot \u00eencetini golirea stomacului<\/strong> \u0219i astfel prelungesc senza\u021bia de sa\u021bietate. <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<p>Pentru ca supele s\u0103 fie un bun ajutor \u00een combaterea foametei \u0219i reducerea aportului general de energie, acestea ar trebui s\u0103 aib\u0103 \u00een mod ideal o <strong>densitate energetic\u0103 sc\u0103zut\u0103<\/strong>. Asta \u00eenseamn\u0103 c\u0103 este recomandat s\u0103 consuma\u021bi o sup\u0103 care s\u0103 con\u021bin\u0103 \u00een principal diferite tipuri de legume, adic\u0103 alimente cu o cantitate minim\u0103 de energie. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O por\u021bie de sup\u0103 de legume la pr\u00e2nz, spre exemplu, v-ar putea ajuta s\u0103 sl\u0103bi\u021bi, deoarece consuma\u021bi o cantitate mai mic\u0103 de energie \u0219i ave\u021bi un stomac plin \u0219i mul\u021bumit. Dac\u0103 supa nu con\u021bine multe gr\u0103simi sau alte alimente bogate \u00een energie, nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 va cre\u0219te semnificativ aportul de calorii.<\/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\">Ce fel de supe s\u0103 prepara\u021bi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Cele mai potrivite sunt supele care sunt preparate \u00een principal din <strong>legume<\/strong>. Depinde de voi dac\u0103 g\u0103ti\u021bi <strong>o sup\u0103 cu buc\u0103\u021bi de legume <\/strong>sau opta\u021bi pentru<strong> o sup\u0103 cremoas\u0103.<\/strong><\/li><li>Scopul este ca supa s\u0103 aib\u0103 o densitate energetic\u0103 sc\u0103zut\u0103, a\u0219a c\u0103 nu ad\u0103uga\u021bi prea mult ulei, sm\u00e2nt\u00e2n\u0103 sau alte alimente bogate \u00een energie.<\/li><li>Bine\u00een\u021beles, din alimenta\u021bie fac parte \u0219i supele care con\u021bin <strong>carne<\/strong>, <strong>paste<\/strong>, <strong>leguminoase<\/strong> sau <strong>sm\u00e2nt\u00e2n\u0103<\/strong>. Cu toate acestea, valoarea lor energetic\u0103 ar putea s\u0103 semene deja cu un fel principal.<\/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\/2023\/03\/8A1A4126-1124x749.jpg\" alt=\"Supe s\u0103n\u0103toase\" class=\"wp-image-426704\" width=\"843\" height=\"562\" title=\"Supe s\u0103n\u0103toase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-2048x1365.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=\"9_Salate_cu_legume\"><\/span>9. Salate cu legume<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ca \u0219i \u00een cazul supelor, salatele de legume v\u0103 pot ajuta la <strong>reducerea eficient\u0103 a aportului de energie<\/strong> dac\u0103 le include\u021bi \u00een meniu ca <strong>aperitiv<\/strong> sau ca garnitur\u0103 la felul principal. Legumele sunt bogate \u00een <strong>ap\u0103&nbsp;<\/strong>\u0219i&nbsp;<strong>fibre<\/strong> \u0219i au aproximativ 10-30 kcal la 100 g. Doar speciile cu o cantitate mai mare de carbohidra\u021bi, precum sfecla ro\u0219ie sau morcovul, au o valoare energetic\u0103 de aproximativ 40 kcal. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai multe studii au analizat efectul salatelor cu compozi\u021bie \u0219i cantit\u0103\u021bi diferite asupra <strong>m\u0103rimii por\u021biilor consumate ulterior<\/strong>. Acestea au descoperit faptul c\u0103&nbsp;<strong>o por\u021bie mare de salat\u0103 cu un con\u021binut sc\u0103zut de energie are cel mai bun efect<\/strong>. \u00cen practic\u0103, asta \u00eenseamn\u0103 c\u0103 cel mai avantajos pentru voi este <strong>o m\u00e2n\u0103 de legume proaspete&nbsp;cu&nbsp;cea mai mic\u0103 cantitate posibil\u0103 de ulei sau sosuri<\/strong>. Acesta poate \u00eensemna, spre exemplu, un amestec de salate cu frunze, castrave\u021bi, ro\u0219ii \u0219i ridichi folosit ca prim fel la pr\u00e2nz sau cin\u0103. <span style=\"color: #ff6600;text-align: inherit\">[14,15]<\/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=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg\" alt=\"Cum se prepar\u0103 o salat\u0103 de legume?\" class=\"wp-image-426719\" title=\"Cum se prepar\u0103 o salat\u0103 de legume?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/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\">Cum s\u0103 include\u021bi salate de legume \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Dup\u0103 cum am men\u021bionat deja, pare benefic s\u0103 ave\u021bi o cantitate mai mare de salat\u0103 \u00eenainte de o mas\u0103 principal\u0103, cum ar fi pr\u00e2nzul sau cina.<\/li><li>Acestea pot fi consumate \u0219i ca gustare \u00eentre mesele principale.<\/li><li>Cu toate acestea, legumele au un efect pozitiv \u00een orice moment al zilei, a\u0219a c\u0103 este cu siguran\u021b\u0103 benefic s\u0103 le ave\u021bi la \u00eendem\u00e2n\u0103 la fiecare mas\u0103.<\/li><\/ul>\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\">Ce fel de salate s\u0103 prepara\u021bi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Preg\u0103ti\u021bi un <strong>amestec de diferite tipuri de legume<\/strong>, cum ar fi salat\u0103 verde, ro\u0219ii, ridichi \u0219i ardei. Nu exist\u0103 limite \u00een imagina\u021bie, a\u0219a c\u0103 pute\u021bi folosi orice tip v\u0103 place.<\/li><li>Ad\u0103uga\u021bi un dressing cu o cantitate mai mic\u0103 de calorii \u2013 pute\u021bi folosi o\u021bet balsamic sau suc de l\u0103m\u00e2ie, spre exemplu.<\/li><li>De asemenea, pute\u021bi ad\u0103uga cereale, pseudocereale sau leguminoase ca surs\u0103 suplimentar\u0103 de fibre \u0219i carbohidra\u021bi complec\u0219i.<\/li><li>Pentru salat\u0103 este potrivit\u0103 \u0219i o surs\u0103 de proteine (carne slab\u0103, pe\u0219te etc.) \u0219i gr\u0103simi s\u0103n\u0103toase (uleiuri, nuci \u0219i semin\u021be). Totu\u0219i, dac\u0103 salata con\u021bine carbohidra\u021bi complec\u0219i, gr\u0103simi \u0219i proteine, nu uita\u021bi c\u0103 valoarea sa energetic\u0103 este semnificativ mai mare dec\u00e2t \u00een cazul salatelor ce con\u021bin numai legume.<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Pepene_verde\"><\/span>10. Pepene verde<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0219tepta\u021bi mereu cu ner\u0103bdare sezonul pepenilor? Probabil c\u0103 nu exist\u0103 nimic mai gustos dec\u00e2t un pepene ro\u0219u proasp\u0103t \u0219i rece. Mul\u021bi dintre voi ve\u021bi fi cu siguran\u021b\u0103 \u00eenc\u00e2nta\u021bi s\u0103 auzi\u021bi c\u0103 acesta este unul dintre acele alimente cu o densitate energetic\u0103 sc\u0103zut\u0103 \u0219i, \u00een acela\u0219i timp, sunt capabile s\u0103 ofere senza\u021bia de sa\u021bietate. Acest lucru se datoreaz\u0103 \u00een principal cantit\u0103\u021bii de <strong>ap\u0103<\/strong>, care reprezint\u0103 p\u00e2n\u0103 la <strong>91% din con\u021binutul s\u0103u<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600\"> [10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pepenele verde con\u021bine zah\u0103r \u0219i, prin urmare, este de a\u0219teptat ca, dup\u0103 consumul s\u0103u,<strong> nivelul de zah\u0103r din s\u00e2nge<\/strong> (glicemia) s\u0103 creasc\u0103 rapid. Zah\u0103rul este \u00een general <strong>digerat \u0219i absorbit rapid<\/strong> iar o cre\u0219tere rapid\u0103 a zah\u0103rului din s\u00e2nge este adesea urmat\u0103 de o <strong>sc\u0103dere<\/strong> brusc\u0103, ce poate provoca, spre exemplu, pofte de dulce. Cu toate acestea, cre\u0219terea zah\u0103rului din s\u00e2nge dup\u0103 consumul de pepene nu este at\u00e2t de brusc\u0103, deoarece&nbsp;<strong>cantitatea total\u0103 de zah\u0103r&nbsp;<\/strong>este relativ&nbsp;<strong>sc\u0103zut\u0103<\/strong>, \u0219i anume <strong>6 g\/100 g<\/strong>. Prin compara\u021bie, o banan\u0103 con\u021bine 12 g zah\u0103r \/ 100 g. \u00cen plus, dac\u0103 \u00eel consuma\u021bi \u00eempreun\u0103 cu iaurt sau alt\u0103 surs\u0103 de proteine, cre\u0219terea zah\u0103rului din s\u00e2nge va fi \u0219i mai lent\u0103. <span style=\"color: #ff6600\">[10,16]<\/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, acest lucru nu \u00eenseamn\u0103 c\u0103 ar trebui s\u0103 devora\u021bi jum\u0103tate de pepene verde dintr-odat\u0103. \u00cen mod ideal, ar trebui s\u0103 consuma\u021bi <strong>2 por\u021bii de fructe<\/strong> (de m\u0103rimea pumnului) pe zi, iar pepenele verde nu face excep\u021bie. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/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\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bine pepenele verde?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 kcal \/ 139 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">din care zaharuri<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ap\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi pepenele \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Cel mai avantajos \u0219i probabil cel mai gustos este s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi cu pepene verde \u00een forma sa original\u0103, doar ca o mic\u0103 gustare \u00een timpul zilei sau \u00eempreun\u0103 cu iaurt, quark etc.<\/li><li>Cu toate acestea, pentru a avea parte de varietate, \u00eel pute\u021bi folosi \u00een smoothie-uri sau pute\u021bi folosi sucul acestuia pentru a aroma apa plat\u0103 sau mineral\u0103.<\/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\/2023\/03\/iStock-517682274-1124x803.jpg\" alt=\"Pepene verde \u00een alimenta\u021bie\" class=\"wp-image-426735\" width=\"843\" height=\"602\" title=\"Pepene verde \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-2048x1463.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=\"11_Fructe_de_padure\"><\/span>11. Fructe de p\u0103dure<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 sunte\u021bi \u00een c\u0103utarea unui fruct din care s\u0103 primi\u021bi&nbsp;<strong>cea mai mic\u0103 cantitate de zah\u0103r \u0219i energie<\/strong>, fructele de p\u0103dure sunt alegerea potrivit\u0103. Acest grup include, spre exemplu, urm\u0103toarele tipuri:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Zmeur\u0103<\/li><li>Afine<\/li><li>Coac\u0103ze<\/li><li>Mure<\/li><li>C\u0103p\u0219une<\/li><li>Meri\u0219oare<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste fructe mici sunt, de asemenea, tipice prin <strong>con\u021binutul ridicat de fibre <\/strong>\u0219i <strong>ap\u0103<\/strong>, datorit\u0103 c\u0103rora ofer\u0103 senza\u021bia de <strong>sa\u021bietate<\/strong> destul de eficient. \u00centr-un studiu, oamenii de \u0219tiin\u021b\u0103 au comparat efectul consumului de fructe de p\u0103dure \u0219i pr\u0103jituri asupra <strong>senza\u021biei de foame \u0219i al consumului de alimente ulterioare<\/strong>. Ace\u0219tia au descoperit c\u0103 dup\u0103 consumul de fructe, aportul de energie de la urm\u0103toarea mas\u0103 a fost mai mic, ceea ce se datoreaz\u0103 probabil volumului mai mare \u0219i con\u021binutului de ap\u0103 \u0219i fibre. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fructele de p\u0103dure sunt, de asemenea, o surs\u0103 excelent\u0103 de <strong>antioxidan\u021bi<\/strong>, cum ar fi <strong>flavonoide<\/strong>, <strong>acizi fenolici<\/strong>, <strong>vitamina<\/strong> <strong>C<\/strong> \u0219i <strong>vitamina E<\/strong>, care ajut\u0103 organismul s\u0103 lupte \u00eempotriva radicalilor liberi \u0219i s\u0103 reduc\u0103 riscul apari\u021biei diferitelor boli. <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<h3 class=\"wp-block-heading\">C\u00e2t\u0103 energie \u0219i substan\u021be nutritive con\u021bin fructele de p\u0103dure?<\/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\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Zmeur\u0103 (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Afine (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">Coac\u0103ze (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\">C\u0103p\u0219une (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal \/ 193 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal \/ 248 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 kcal \/ 227 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 kcal \/ 134 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.75 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">din care zaharuri<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.65 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ap\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\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\">Cum s\u0103 include\u021bi fructe de p\u0103dure \u00een alimenta\u021bia voastr\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Aceste fructe minuscule au un gust grozav \u00een iaurt sau quark cu diverse tipuri de muesli sau granola.<\/li><li>Le po\u021bi folosi \u0219i pentru a prepara deserturi delicioase, cum ar fi aceste <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-felii-racoritoare-de-afine-pline-de-proteine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">batoane<\/a> sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-briose-pufoase-cu-ciocolata-si-zmeura\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">brio\u0219e<\/a>&nbsp;cu afine.<\/li><li>Sunt potrivite \u0219i pentru smoothie-uri sau pentru aromatizarea apei plate sau 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\/2023\/03\/iStock-530580406-1124x749.jpg\" alt=\"Fructe de p\u0103dure \u00een alimenta\u021bie\" class=\"wp-image-426755\" width=\"843\" height=\"562\" title=\"Fructe de p\u0103dure \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-2048x1365.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=\"Ce_alte_alimente_ar_putea_fi_incluse_pe_aceasta_lista\"><\/span>Ce alte alimente ar putea fi incluse pe aceast\u0103 list\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lista alimentelor care ofer\u0103 senza\u021bia de sa\u021bietate \u0219i care con\u021bin doar o cantitate mic\u0103 de calorii cu siguran\u021b\u0103 nu se \u00eencheie cu cele pe care le-am men\u021bionat p\u00e2n\u0103 acum.<\/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\"><li>Alte alimente care pot fi incluse cu u\u0219urin\u021b\u0103 sunt diferite tipuri de <strong>legume<\/strong>, cum ar fi <strong>legumele crucifere<\/strong> (conopid\u0103, broccoli, varz\u0103, gulie etc.), <strong>legumele cu frunze<\/strong> sau <strong>legumele cu fructe<\/strong> precum castrave\u021bii, ardeii sau ro\u0219iile.<\/li><li><strong>Tipurile de carne slab\u0103, \u0219unca cu o propor\u021bie mare de carne<\/strong> sau, spre exemplu, <strong>produsele lactate cu un con\u021binut mai mic de gr\u0103simi<\/strong>, au, \u00een general, \u0219i o cantitate relativ sc\u0103zut\u0103 de calorii.<\/li><li><a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Albu\u0219urile de ou\u0103<\/strong><\/a>, care, spre deosebire de g\u0103lbenu\u0219uri, con\u021bin doar proteine, ar putea fi incluse \u0219i acestea aici.<\/li><li>S\u0103 nu uit\u0103m de <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leguminoase<\/strong><\/a> sau de <a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>alimentele cu cereale integrale<\/strong><\/a>. De\u0219i valoarea lor energetic\u0103 este mai mare dec\u00e2t cea a alimentelor men\u021bionate p\u00e2n\u0103 acum, sunt apreciate datorit\u0103 con\u021binutului de fibre, carbohidra\u021bi complec\u0219i \u0219i proteine.<\/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_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Senza\u021bia recurent\u0103 de foame nu apar\u021bine unei alimenta\u021bii corespunz\u0103toare, nici m\u0103car atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi. Scopul vostru ar trebui s\u0103 fie \u00eentotdeauna <strong>un meniu variat \u0219i echilibrat, bogat \u00een to\u021bi nutrien\u021bii<\/strong>, care s\u0103 includ\u0103 \u0219i alimente cu o capacitate mare de sa\u021bietate. Aceste alimente au de obicei un volum mare, un con\u021binut ridicat de ap\u0103, fibre sau proteine. Dac\u0103 acestea sunt o parte obi\u0219nuit\u0103 a meselor voastre, ave\u021bi \u0219anse mult mai mari ca \u00eencerc\u0103rile voastre de a pierde \u00een greutate s\u0103 fie f\u0103r\u0103 foame \u0219i pofte \u0219i, \u00een cele din urm\u0103, s\u0103 se \u00eencheie cu succes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vi s-a p\u0103rut util acest articol, nu ezita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor sau familiei voastre.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\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>Fericirea merge adesea m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu un stomac plin. A\u0219adar, ce alimente v\u0103 pot ajuta s\u0103 v\u0103 s\u0103tura\u021bi, dar care s\u0103 con\u021bin\u0103 \u00een acela\u0219i timp doar o cantitate mic\u0103 de calorii? Articolul nostru de ast\u0103zi are r\u0103spunsul la aceast\u0103 \u00eentrebare.<\/p>\n","protected":false},"author":156,"featured_media":426545,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6974,6482,7358,6374],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-430214","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-alimente-cu-un-continut-scazut-de-calorii","9":"tag-dieta-ro","10":"tag-nutritie","11":"tag-pierdere-in-greutate","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>V\u0103 este foame \u00een timpul curelor de sl\u0103bire? 11 alimente cu un con\u021binut sc\u0103zut de calorii care ofer\u0103 senza\u021bia de sa\u021bietate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt alimentele s\u0103\u021bioase \u0219i s\u0103race \u00een calorii? 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