{"id":483035,"date":"2023-07-18T10:25:03","date_gmt":"2023-07-18T08:25:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=483035"},"modified":"2023-07-18T11:39:04","modified_gmt":"2023-07-18T09:39:04","slug":"munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte\/","title":{"rendered":"Munca \u00een ture: Cum s\u0103 m\u00e2nca\u021bi corect \u0219i s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi atunci c\u00e2nd lucra\u021bi \u00een ture de noapte"},"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\/munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte\/#De_ce_este_atat_de_important_sa_va_controlati_alimentatia_atunci_cand_lucrati_in_ture\" title=\"De ce este at\u00e2t de important s\u0103 v\u0103 controla\u021bi alimenta\u021bia atunci c\u00e2nd lucra\u021bi \u00een ture?\">De ce este at\u00e2t de important s\u0103 v\u0103 controla\u021bi alimenta\u021bia atunci c\u00e2nd lucra\u021bi \u00een ture?<\/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\/munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte\/#Ce_sunt_ritmurile_circadiene_si_cum_sunt_acestea_afectate_de_schimbarile_nocturne\" title=\"Ce sunt ritmurile circadiene \u0219i cum sunt acestea afectate de schimb\u0103rile nocturne?\">Ce sunt ritmurile circadiene \u0219i cum sunt acestea afectate de schimb\u0103rile nocturne?<\/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\/munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte\/#Cum_sa_mancati_sanatos_cand_lucrati_in_ture_de_noapte\" title=\"Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos c\u00e2nd lucra\u021bi \u00een ture de noapte?\">Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos c\u00e2nd lucra\u021bi \u00een ture de noapte?<\/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\/munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte\/#Cum_ar_putea_arata_mai_exact_o_zi_in_care_trebuie_sa_lucrati_noaptea\" title=\"Cum ar putea ar\u0103ta mai exact o zi \u00een care trebuie s\u0103 lucra\u021bi noaptea?\">Cum ar putea ar\u0103ta mai exact o zi \u00een care trebuie s\u0103 lucra\u021bi noaptea?<\/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\/munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poate c\u0103 \u0219i voi lucra\u021bi \u00een ture \u0219i a\u021bi experimentat pe propria piele c\u0103 de multe ori este dificil s\u0103 duce\u021bi o via\u021b\u0103 normal\u0103 cu un astfel de program. C\u00e2nd ad\u0103uga\u021bi la asta efortul de a m\u00e2nca corect \u0219i de a tr\u0103i s\u0103n\u0103tos, uneori este aproape supraomenesc. Viziunea unui stil de via\u021b\u0103 s\u0103n\u0103tos se estompeaz\u0103 adesea \u00een timp. Ca s\u0103 nu mai vorbim de faptul c\u0103 acest stil de via\u021b\u0103 se reflect\u0103 \u0219i \u00een cre\u0219terea treptat\u0103 \u00een greutate. Chiar \u0219i a\u0219a, nu este imposibil s\u0103 v\u0103 \u021bine\u021bi obiceiurile alimentare sub control atunci c\u00e2nd lucra\u021bi noaptea. C\u00e2nd o ve\u021bi face, corpul \u0219i s\u0103n\u0103tatea voastr\u0103 v\u0103 vor fi recunosc\u0103toare.<\/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=\"De_ce_este_atat_de_important_sa_va_controlati_alimentatia_atunci_cand_lucrati_in_ture\"><\/span>De ce este at\u00e2t de important s\u0103 v\u0103 controla\u021bi alimenta\u021bia atunci c\u00e2nd lucra\u021bi \u00een ture?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cei dintre voi care lucra\u021bi \u00een ture \u0219ti\u021bi c\u0103 nu este u\u0219or s\u0103 combina\u021bi acest program de lucru cu alimenta\u021bia s\u0103n\u0103toas\u0103. O slujb\u0103 care alterneaz\u0103 turele de diminea\u021b\u0103 cu cele de dup\u0103-amiaz\u0103 nu este problematic\u0103 din punct de vedere nutri\u021bional. Prin urmare, ne referim la munca care implic\u0103 <strong>ture de noapte<\/strong> (sau numai munca pe timp de noapte). Este volumul de munc\u0103 pe care \u00eel vom analiza \u00een articolul de ast\u0103zi, deoarece aduce cu sine cele mai mari necazuri nutri\u021bionale.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De fapt, munca regulat\u0103 pe timp de noapte este caracterizat\u0103 de multe nepl\u0103ceri, iar de cele mai multe ori este o provocare s\u0103 duce\u021bi un stil de via\u021b\u0103 s\u0103n\u0103tos. Aceasta este prea <strong>variabil\u0103 \u0219i neregulat\u0103<\/strong>, iar <strong>bioritmul natural al organismului este perturbat.<\/strong> Natura a aranjat astfel \u00eenc\u00e2t s\u0103 fim preg\u0103ti\u021bi din punct de vedere evolutiv <strong>s\u0103 dormim noaptea<\/strong> \u0219i <strong>s\u0103 fim treji \u00een timpul zilei.<\/strong> C\u00e2nd aceast\u0103 nevoie este neglijat\u0103 \u00eendelung, organismul \u00ee\u0219i face cunoscut\u0103 nemul\u021bumirea nu doar prin <strong>oboseal\u0103<\/strong> \u0219i<strong> lips\u0103 de energie<\/strong>, ci \u0219i prin <strong>probleme complexe de s\u0103n\u0103tate<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru nu este lipsit de \u00eensemn\u0103tate, dup\u0103 cum se poate observa \u00eentr-o serie de studii care vorbesc despre un <strong>risc mai mare de apari\u021bie a diferitelor boli la persoanele care lucreaz\u0103 \u00een ture de noapte.<\/strong> Acestea arat\u0103 o probabilitate mai mare de a avea <strong>probleme de somn<\/strong> sau <strong>digestive, boli mintale, probleme cardiovasculare, cancer<\/strong> sau chiar <strong>boli ale sistemului reproduc\u0103tor feminin.<\/strong><span style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1124x750.jpg\" alt=\"dieta atunci c\u00e2nd lucra\u021bi \u00een ture de noapte\" class=\"wp-image-478852\" width=\"843\" height=\"563\" title=\"dieta atunci c\u00e2nd lucra\u021bi \u00een ture de noapte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sunt_ritmurile_circadiene_si_cum_sunt_acestea_afectate_de_schimbarile_nocturne\"><\/span>Ce sunt ritmurile circadiene \u0219i cum sunt acestea afectate de schimb\u0103rile nocturne?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bioritmurile sunt procese din organism care sunt \u00een mod regulat ciclice \u0219i adesea adaptate factorilor de mediu. Sunt un fel de <strong>ceas biologic<\/strong> care func\u021bioneaz\u0103 \u0219i \u00een func\u021bie de evenimentele externe. Cele mai cunoscute sunt a\u0219a-numitele<strong> ritmuri circadiene,<\/strong> care se repet\u0103 zilnic \u0219i sunt influen\u021bate de <strong>alternan\u021ba zi-noapte<\/strong>. Astfel, din perspectiv\u0103 evolutiv\u0103, suntem configura\u021bi \u00een a\u0219a fel \u00eenc\u00e2t s\u0103 fie s\u0103n\u0103tos pentru noi <strong>s\u0103 dormim noaptea<\/strong> \u0219i <strong>s\u0103 fim treji ziua<\/strong>. Acest lucru este evident \u0219i \u00een procesele fiziologice ale organismului. De exemplu, \u00een func\u021bie de alternan\u021ba zi-noapte, nivelurile anumitor hormoni fluctueaz\u0103, se modific\u0103 temperatura corpului sau se modific\u0103 performan\u021ba tractului digestiv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd lucra\u021bi \u00een tura de noapte, totu\u0219i, ritmurile circadiene naturale sunt perturbate, ceea ce poate duce la un risc crescut de probleme de s\u0103n\u0103tate pe care le-am men\u021bionat mai sus. Acest lucru face cu at\u00e2t mai important\u0103 men\u021binerea unui stil de via\u021b\u0103 s\u0103n\u0103tos sub forma unei alimenta\u021bii bine echilibrate, activitate fizic\u0103 \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-faceti-in-cazul-in-care-va-simtiti-obositi-dupa-somn-concentrati-va-pe-aceste-7-tipuri-de-relaxare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odihn\u0103<\/a>. De\u0219i acest lucru este complicat \u0219i provocator c\u00e2nd vine vorba de ture de noapte, este un factor pe care \u00eel pute\u021bi controla \u0219i poate ajuta la atenuarea efectelor negative ale turelor de noapte asupra corpului vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,31256,44248,46912,53755,77737\" ><\/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=\"Cum_sa_mancati_sanatos_cand_lucrati_in_ture_de_noapte\"><\/span>Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos c\u00e2nd lucra\u021bi \u00een ture de noapte?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a men\u021bine dieta corect\u0103 \u0219i pentru a se potrivi cu turele voastre de noapte, exist\u0103 c\u00e2\u021biva factori importan\u021bi de care trebuie s\u0103 \u021bine\u021bi cont. Care sunt ace\u0219tia?<\/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\">1. Mese zilnice regulate<\/h3>\n\n\n\n<p>O diet\u0103 s\u0103n\u0103toas\u0103 este str\u00e2ns legat\u0103 de regularitate. Prin urmare, succesul poate depinde de faptul dac\u0103 reu\u0219i\u021bi s\u0103 m\u00e2nca\u021bi un <strong>num\u0103r similar de mese \u00een mod repetat, aproximativ la aceea\u0219i or\u0103 a zilei.<\/strong> F\u0103r\u0103 aceasta, este destul de dificil s\u0103 preveni\u021bi foamea \u0219i&nbsp;<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> sau s\u0103 controla\u021bi aportul caloric total zilnic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Care sunt unele gre\u0219eli legate de regularitate pe care e posibil s\u0103 le face\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u00e2ncatul prea des. <\/strong>Turele de noapte sunt de obicei \u00eenso\u021bite de mai mult\u0103 <strong>foame<\/strong> sau <strong>poft\u0103 de dulciuri. <\/strong>Acest lucru este par\u021bial cauzat de un model de somn perturbat care, la r\u00e2ndul s\u0103u, <strong>schimb\u0103 nivelurile de hormoni<\/strong> care semnaleaz\u0103 foamea (ghrelin\u0103) \u0219i sa\u021bietatea (leptina) \u00een creierul vostru. Astfel, acest lucru poate duce la un <strong>aport caloric excesiv<\/strong>. De asemenea, oamenii <strong>lupt\u0103 \u00eempotriva oboselii<\/strong> cu alimente, \u00een special alimente \u00eenc\u0103rcate cu zah\u0103r, deoarece le ofer\u0103 un boost imediat de energie. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>La cap\u0103tul opus este atunci c\u00e2nd <strong>s\u0103ri\u021bi peste mese \u00een mod inutil noaptea.<\/strong> Fie c\u0103 este vorba de convingerea c\u0103 este ceea ce trebuie f\u0103cut sau de lipsa de timp, nu este \u00een regul\u0103. A v\u0103 refuza \u00een mod inten\u021bionat mesele \u00een timpul zilei nu este de obicei o idee bun\u0103. V\u0103 poate afecta mai devreme sau mai t\u00e2rziu sub form\u0103 de<strong> foame<\/strong> sau <strong>poft\u0103 de dulciuri extrem\u0103.<\/strong> \u00cen astfel de cazuri, de obicei m\u00e2nca\u021bi tot ce v\u0103 pic\u0103 \u00een m\u00e2n\u0103. \u00cen plus, aportul caloric insuficient este o re\u021bet\u0103 perfect\u0103 pentru <strong>oboseal\u0103<\/strong>, pe care probabil c\u0103 nu vre\u021bi s\u0103 o ad\u0103uga\u021bi \u00een timpul turei de noapte. C\u00e2nd lucra\u021bi noaptea, ave\u021bi nevoie de m\u00e2ncare.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 proceda\u021bi corect?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Trebuie s\u0103 g\u0103si\u021bi un<strong> compromis<\/strong> \u00eentre a m\u00e2nca prea mult \u0219i a m\u00e2nca prea pu\u021bin.<\/li>\n\n\n\n<li>Este important s\u0103 v\u0103 planifica\u021bi mesele astfel \u00eenc\u00e2t s\u0103 coincid\u0103 cu <strong>pauzele<\/strong> prev\u0103zute la locul de munc\u0103.<\/li>\n\n\n\n<li>Stabili\u021bi <strong>num\u0103rul de mese<\/strong> pe care le ve\u021bi avea la serviciu, precum \u0219i <strong>ora aproximativ\u0103<\/strong>&nbsp;a acestora.<\/li>\n\n\n\n<li>\u00cencerca\u021bi s\u0103 respecta\u021bi acest plan \u00een mod repetat pentru a oferi corpului vostru \u0219ansa de<strong> a se obi\u0219nui cu el.<\/strong><\/li>\n\n\n\n<li>O zi care include o tur\u0103 de noapte ar trebui s\u0103 includ\u0103 \u00een mod clasic <strong>3 mese principale pe zi.<\/strong> Lua\u021bi-le \u00eenainte de <strong>\u00eenceperea turei<\/strong> (de exemplu, seara la 21:00), la <strong>sf\u00e2r\u0219itul turei<\/strong> (aproximativ 5:30 &#8211; 6:00) \u0219i apoi <strong>dup\u0103 ce v\u0103 trezi\u021bi<\/strong> (aproximativ 15:00 &#8211; 16:00).<\/li>\n\n\n\n<li>Suplimenta\u021bi mesele principale cu <strong>2 &#8211; 3 gust\u0103ri.<\/strong> Dou\u0103 dintre ele ar trebui s\u0103 fie consumate \u00een timpul turei de noapte, iar a treia poate fi consumat\u0103 seara, de ex. pe la ora 19 (\u00een func\u021bie de nevoi).<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg\" alt=\"regularitate \u00een alimenta\u021bie\" class=\"wp-image-478871\" width=\"843\" height=\"562\" title=\"regularitate \u00een alimenta\u021bie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Preg\u0103tirea \u0219i planificarea mesei<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 l\u0103sa\u021bi alimenta\u021bia \u00een voia <strong>sor\u021bii \u0219i \u00eent\u00e2mpl\u0103rii,<\/strong> nu numai c\u0103 este dificil s\u0103 men\u021bine\u021bi regularitatea men\u021bionat\u0103 mai sus \u00eentr-un mediu de lucru, dar poate fi o provocare s\u0103 ob\u021bine\u021bi mese s\u0103n\u0103toase \u0219i echilibrate. Dac\u0103 nu v\u0103 lua\u021bi m\u00e2ncare de acas\u0103, de multe ori nu ve\u021bi avea de ales dec\u00e2t s\u0103 recurge\u021bi la ceea ce este disponibil. Biscui\u021bii de la automat sau sandvi\u0219urile de la bufetul local sunt alegeri comune, precum \u0219i o varietate de <em>fast-food.<\/em> \u0218i aceasta poate fi una dintre principalele pietre de poticnire.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce gre\u0219eli s-ar putea s\u0103 face\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nu ave\u021bi un plan<\/strong> ca s\u0103 v\u0103 fie mai u\u0219or s\u0103 urma\u021bi un model de alimenta\u021bie s\u0103n\u0103toas\u0103.<\/li>\n\n\n\n<li>Nu v\u0103 preg\u0103ti\u021bi <strong>m\u00e2ncarea \u00een avans.<\/strong><\/li>\n\n\n\n<li>V\u0103 g\u00e2ndi\u021bi la m\u00e2ncare doar c\u00e2nd <strong>\u00eencepe s\u0103 v\u0103 fie foame.<\/strong><\/li>\n\n\n\n<li>C\u00e2nd v\u0103 este foame, pune\u021bi m\u00e2n\u0103 pe ce v\u0103 este la \u00eendem\u00e2n\u0103 mai \u00eent\u00e2i<\/li>\n\n\n\n<li>V\u0103 cump\u0103ra\u021bi m\u00e2ncarea pentru serviciu de la cantin\u0103 sau automat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 proceda\u021bi corect?<\/h4>\n\n\n\n<p>Cheia succesului este s\u0103 <strong>fi\u021bi preg\u0103ti\u021bi.<\/strong> Prin urmare, nu este o surpriz\u0103 c\u0103 ideal ar fi <strong>s\u0103 v\u0103 planifica\u021bi \u0219i s\u0103 v\u0103 preg\u0103ti\u021bi mesele din timp.<\/strong> C\u00e2nd v\u0103 lua\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-ar-trebui-sa-contina-o-gustare-echilibrata-si-cum-sa-inlocuiti-intr-un-mod-sanatos-gustarile-calorice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">propria gustare<\/a> la serviciu, nu va mai trebui s\u0103 merge\u021bi la automat dup\u0103 ciocolat\u0103 sau un sandvi\u0219. \u00cen acest fel, ve\u021bi \u0219ti c\u00e2t\u0103 energie \u0219i ce nutrien\u021bi primi\u021bi. Ce pa\u0219i nu trebuie s\u0103 uita\u021bi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Planifica\u021bi-v\u0103 mesele cu <strong>c\u00e2teva zile \u00eenainte<\/strong>, ideal pentru <strong>\u00eentreaga s\u0103pt\u0103m\u00e2n\u0103.<\/strong><\/li>\n\n\n\n<li>Face\u021bi o <strong>list\u0103<\/strong> \u0219i merge\u021bi la <strong>cump\u0103r\u0103turi.<\/strong><\/li>\n\n\n\n<li>G\u0103ti\u021bi m\u00e2ncarea cu <strong>c\u00e2teva zile \u00eenainte.<\/strong> \u00cencepe\u021bi prin a v\u0103 preg\u0103ti m\u00e2ncarea miercurea \u0219i duminica, de exemplu, iar \u00een celelalte zile, pute\u021bi doar s\u0103 lua\u021bi din m\u00e2ncarea deja preg\u0103tit\u0103.<\/li>\n\n\n\n<li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-pregatiti-in-mod-eficient-mesele-in-avans\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pune\u021bi-o la pachet<\/a>. <\/strong>Orice a\u021bi preg\u0103ti, pute\u021bi s\u0103 o pune\u021bi \u00eentr-o <a href=\"https:\/\/gymbeam.ro\/caserola-pentru-alimente-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">caserol\u0103 pentru alimente <\/a>\u0219i s\u0103 o lua\u021bi cu voi.<\/li>\n\n\n\n<li>Nu uita\u021bi nici de <strong>gustare<\/strong>. \u00cen mod ideal, ar trebui s\u0103 ave\u021bi <strong>2 mese mici \u00eentr-o singur\u0103 tur\u0103 de noapte<\/strong>.<\/li>\n\n\n\n<li>Ca gustare, sunt potrivite produse lactate precum <strong>iaurtul, chefirul sau laptele acidofil sau skyr.<\/strong> Sunt potrivite \u0219i fructele proaspete sau <a href=\"https:\/\/gymbeam.ro\/fructe-uscate\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">liofilizate<\/a> sau o m\u00e2n\u0103 de <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci<\/a>. Diferite <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">batoane proteice \u0219i<\/a> <a href=\"https:\/\/gymbeam.ro\/crackersi-si-chipsuri-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crackers<\/a> sunt, de asemenea, o alegere bun\u0103, iar <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/dried-meat\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jerky<\/a> poate fi o op\u021biune interesant\u0103.<\/li>\n\n\n\n<li>Dac\u0103 nu reu\u0219i\u021bi s\u0103 m\u00e2nca\u021bi, o <a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pudr\u0103 proteic\u0103<\/a> sau, de exemplu, un supliment nutritiv care con\u021bine un <a href=\"https:\/\/gymbeam.ro\/fuegain-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">amestec complex de nutrien\u021bi<\/a> poate fi util.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1124x749.jpg\" alt=\"planificarea \u0219i \u00eempachetarea meselor\" class=\"wp-image-478889\" width=\"843\" height=\"562\" title=\"planificarea \u0219i \u00eempachetarea meselor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Alegerea alimentelor<\/h3>\n\n\n\n<p>Nu este \u00eentotdeauna u\u0219or s\u0103 ave\u021bi o alimenta\u021bie adecvat\u0103 atunci c\u00e2nd depinde\u021bi de ceea ce pute\u021bi cump\u0103ra la serviciu. De aceea, <strong>preg\u0103tirea \u0219i planificarea<\/strong> men\u021bionate mai sus sunt importante. Cu toate acestea, pentru ca aceste activit\u0103\u021bi s\u0103 aib\u0103 efectul potrivit, trebuie s\u0103 \u0219ti\u021bi ce s\u0103 alege\u021bi \u0219i cum s\u0103 le preg\u0103ti\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce gre\u0219eli a\u021bi putea face \u00een alegerile alimentare?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Apela\u021bi la automate de m\u00e2ncare, fast-food sau v\u0103 r\u0103sf\u0103\u021ba\u021bi cu un croissant, gogo\u0219i sau alte produse de patiserie dulci.<\/li>\n\n\n\n<li>Alege\u021bi <strong>alimente bogate \u00een calorii,<\/strong> pline de <strong>zah\u0103r<\/strong> \u0219i <strong>gr\u0103simi,<\/strong> care au <strong>valoare nutritiv\u0103 minim\u0103.<\/strong><\/li>\n\n\n\n<li>Uita\u021bi de alimentele cu un con\u021binut adecvat de <strong>proteine<\/strong>, precum lactatele, \u0219unca, ou\u0103le etc.<\/li>\n\n\n\n<li>Neglija\u021bi aportul de <strong>fibre<\/strong> din cereale integrale, legume sau fructe.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Toate aceste neajunsuri pot duce la un cerc vicios \u00een care <strong>foamea, oboseala<\/strong> sau <strong>pofta de dulce<\/strong> duc la o nevoie \u0219i mai mare de dulciuri \u0219i alte alimente nepotrivite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 proceda\u021bi corect?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Evita\u021bi <strong>dulciurile, produsele de patiserie \u0219i b\u0103uturile dulci.<\/strong> Acestea v\u0103 pot oferi un impuls imediat de energie sub form\u0103 de zah\u0103r \u0219i gr\u0103simi, dar dispare dup\u0103 un timp. Rezultatul este adesea doar o alt\u0103 dorin\u021b\u0103 de a lua din nou un aliment similar.<\/li>\n\n\n\n<li>Baza\u021bi-v\u0103 dieta pe <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/proteinele-functiile-lor-in-organism-aportul-recomandat-sursele-alimentare-si-simptomele-carentelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteine<\/a> \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/carbohidrati-clasificare-surse-digestie-functii-in-organism-si-aport-optim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">carbohidra\u021bi<\/a> complec\u0219i cu multe <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/fibre-alimentare-in-ce-cantitate-pot-fi-consumate-si-beneficiile-oferite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fibre<\/a> \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/grasimi-sanatoase-si-nesanatoase-care-alimente-pot-fi-consumate-si-care-trebuie-evitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gr\u0103simi s\u0103n\u0103toase<\/a>. Ace\u0219ti nutrien\u021bi v\u0103 vor asigura sa\u021bietatea \u0219i va fi mult mai pu\u021bin probabil s\u0103 v\u0103 vin\u0103 foame \u0219i s\u0103 ave\u021bi poft\u0103 de dulciuri.<\/li>\n\n\n\n<li>Nu uita\u021bi s\u0103 lua\u021bi cu voi o caserol\u0103 cu <strong>legume.<\/strong> Acestea sunt alimente grozave care au o valoare caloric\u0103 minim\u0103, satisfac stomacul \u0219i v\u0103 ajut\u0103 s\u0103 men\u021bine\u021bi senza\u021bia de sa\u021bietate.<\/li>\n\n\n\n<li>Afla\u021bi mai multe despre cum s\u0103 preg\u0103ti\u021bi o m\u00e2ncare s\u0103n\u0103toas\u0103 \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce alimente ar trebui s\u0103 alege\u021bi \u0219i pe care s\u0103 le evita\u021bi?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\">Alimente recomandate<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Alimente mai pu\u021bin recomandate<\/p><\/th><\/tr><\/thead><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td>Iaurt alb, quark, skyr, kefir, lapte acidofil, lapte b\u0103tut, br\u00e2nz\u0103 de vaci, br\u00e2nz\u0103 tare, mozzarella, <a href=\"https:\/\/gymbeam.ro\/sardine-in-ulei-de-masline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a>, <a href=\"https:\/\/gymbeam.ro\/sardine-in-ulei-de-masline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">conserve de ton<\/a>, \u0219unc\u0103 cu con\u021binut ridicat de carne, ou\u0103 fierte, legume, fructe, p\u00e2ine integral\u0103, p\u00e2ine crocant\u0103, <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>, <a href=\"https:\/\/gymbeam.ro\/terciuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">terci<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-protein-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">, paste<\/a><a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">, batoane proteice<\/a>, carne uscat\u0103, nuci<\/td><td class=\"has-text-align-center\" data-align=\"center\">produse de cofet\u0103rie (batoane de ciocolat\u0103, biscui\u021bi etc.), foitaj (croissante, \u0219trudele etc.), baghete pline cu sosuri \u0219i maionez\u0103, lactate aromatizate, b\u0103uturi \u00eendulcite, fast-food, salam \u0219i alte mezeluri grase<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg\" alt=\"alegerea corect\u0103 a alimentelor\" class=\"wp-image-478905\" width=\"843\" height=\"562\" title=\"alegerea corect\u0103 a alimentelor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Aportul de lichide<\/h3>\n\n\n\n<p><strong>Oboseala<\/strong> \u0219i <strong>performan\u021ba<\/strong> nu depind doar de alimenta\u021bie, ci \u0219i de <strong>cantitatea<\/strong> \u0219i<strong> calitatea lichidelor consumate,<\/strong> care joac\u0103 un rol important. Senza\u021bia de a nu avea suficient\u0103 energie poate fi ascuns\u0103, de exemplu, de o u\u0219oar\u0103 <strong>deshidratare a corpului<\/strong>. Hidratarea este responsabil\u0103 pentru modul \u00een care v\u0103 ve\u021bi sim\u021bi \u00een timpul turei de noapte.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce erori de hidratare este posibil s\u0103 face\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nu be\u021bi suficiente lichide.<\/strong> Aceasta este o problem\u0103 comun\u0103 \u00een general, care este adesea agravat\u0103 de volumul de munc\u0103. De fapt, este des \u00eent\u00e2lnit ca pur \u0219i simplu <strong>s\u0103 nu v\u0103 aminti\u021bi<\/strong> s\u0103 be\u021bi sau <strong>s\u0103 neglija\u021bi<\/strong> s\u0103 be\u021bi pentru c\u0103 <strong>nu v\u0103 este sete.<\/strong> Dac\u0103 este \u0219i cazul vostru, ar trebui s\u0103 fi\u021bi aten\u021bi deoarece<strong> absen\u021ba setei nu \u00eenseamn\u0103 c\u0103 nu trebuie s\u0103 be\u021bi.<\/strong><\/li>\n\n\n\n<li><strong>Nu alege\u021bi lichidele potrivite.<\/strong> Cea mai mare capcan\u0103 este consumul de b\u0103uturi \u00eendulcite. Ele v\u0103 pot oferi un impuls instantaneu de energie datorit\u0103 con\u021binutului lor de <strong>zah\u0103r simplu,<\/strong> dar probabil c\u0103 ve\u021bi avea nevoie de o <strong>alt\u0103 doz\u0103<\/strong> peste pu\u021bin timp. Zah\u0103rul <strong>cre\u0219te rapid glicemia<\/strong>, care este \u00eenso\u021bit\u0103 de acel sentiment familiar de boost de energie. Cu toate acestea, cu c\u00e2t cre\u0219te glicemia mai repede, cu at\u00e2t scade mai repede, iar aceast\u0103 sc\u0103dere este, la r\u00e2ndul s\u0103u, \u00eenso\u021bit\u0103 de senza\u021bii de oboseal\u0103, lips\u0103 de energie sau poft\u0103 de dulce.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 proceda\u021bi corect?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Be\u021bi suficiente lichide<\/strong> chiar \u0219i \u00een timpul turei de noapte. Ave\u021bi nevoie de lichide pentru a v\u0103 men\u021bine performan\u021ba \u00een timpul nop\u021bii.<\/li>\n\n\n\n<li>Potrivit <strong>EFSA<\/strong> (Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103), at\u00e2t b\u0103rba\u021bii, c\u00e2t \u0219i femeile ar trebui s\u0103 bea <strong>cel pu\u021bin 2 litri de lichide<\/strong> pe zi. O alt\u0103 recomandare spune c\u0103 ar trebui s\u0103 be\u021bi<strong> 30-45 ml de lichid pe kg de greutate corporal\u0103<\/strong> pe zi. Nevoia de lichide este crescut\u0103 de activitatea fizic\u0103 sau de condi\u021biile meteorologice dure. <span style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>\u00cen mod ideal, lua\u021bi cu voi cel pu\u021bin o <strong><a href=\"https:\/\/gymbeam.ro\/sticle-sport\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sticl\u0103<\/a> sau o can\u0103 de un litru<\/strong> la serviciu \u00een timpul turei de noapte.<\/li>\n\n\n\n<li>P\u0103stra\u021bi lichidele<strong> la vedere,<\/strong> astfel \u00eenc\u00e2t s\u0103 nu uita\u021bi s\u0103 be\u021bi. Unele persoane prefer\u0103 s\u0103 seteze o <strong>alarm\u0103<\/strong> sau un <strong>cronometru<\/strong> pentru a le reaminti s\u0103 bea \u00een mod regulat.<\/li>\n\n\n\n<li>Baza hidrat\u0103rii ar trebui s\u0103 fie, de exemplu, apa, apa mineral\u0103 sau <a href=\"https:\/\/gymbeam.ro\/ceaiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ceaiul<\/a> ne\u00eendulcit. Pute\u021bi bea \u0219i ap\u0103 mineral\u0103 aromat\u0103 cu \u00eendulcitori pentru a o face mai pl\u0103cut\u0103. De asemenea, v\u0103 pute\u021bi aromatiza apa, de exemplu, cu l\u0103m\u00e2ie sau ierburi.<\/li>\n\n\n\n<li>Evita\u021bi <strong>b\u0103uturile energizante.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce b\u0103uturi sunt potrivite \u0219i pe care ar trebui s\u0103 le evita\u021bi?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0103uturi recomandate<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">B\u0103uturi nerecomandate<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ap\u0103 plat\u0103, ap\u0103 mineral\u0103, ceai ne\u00eendulcit, ap\u0103 aromatizat\u0103 cu ierburi, l\u0103m\u00e2ie, fructe de p\u0103dure etc.<\/td><td class=\"has-text-align-center\" data-align=\"center\">b\u0103uturi \u00eendulcite cu zah\u0103r, b\u0103uturi energizante, b\u0103uturi alcoolice<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1.jpeg\" alt=\"hidratare\" class=\"wp-image-478923\" width=\"843\" height=\"562\" title=\"hidratare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Cum r\u0103m\u00e2ne cu cafeaua? Este potrivit\u0103 pentru tura de noapte?<\/h4>\n\n\n\n<p>Majoritatea dintre noi nu ne putem imagina ziua f\u0103r\u0103 <a href=\"https:\/\/gymbeam.ro\/cafea-braziliana-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cafea<\/a>. Nu numai c\u0103 ne place gustul, dar este salvarea noastr\u0103 atunci c\u00e2nd avem nevoie de ceva care s\u0103 ne trezeasc\u0103. \u00centruc\u00e2t turele de noapte merg \u00een mod obi\u0219nuit m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu oboseala, este firesc s\u0103 fi\u021bi \u00eenclina\u021bi s\u0103 consuma\u021bi aceast\u0103 b\u0103utur\u0103 \u00een mod regulat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un adult s\u0103n\u0103tos poate consuma <strong>400 mg de cofein\u0103 pe zi<\/strong>, ceea ce este echivalent cu aproximativ <strong>4-5 ce\u0219ti de cafea<\/strong> (\u00een func\u021bie de cantitatea de cofein\u0103 dintr-o anumit\u0103 b\u0103utur\u0103). Prin urmare, am putea presupune c\u0103 ne putem r\u0103sf\u0103\u021ba cu aceast\u0103 pl\u0103cere oric\u00e2nd dorim. Cu toate acestea, nu este o idee bun\u0103, deoarece cofeina poate avea un <strong>efect negativ asupra somnului.<\/strong> \u00cen medie, organismului \u00eei ia aproximativ <strong>4-6 ore<\/strong> pentru a sc\u0103pa complet de aceast\u0103 substan\u021b\u0103. Metabolizatorii len\u021bi ai cofeinei pot dura \u0219i mai mult. A\u0219adar, dac\u0103 savura\u021bi o cea\u0219c\u0103 de cafea cu c\u00e2teva momente \u00eenainte de culcare, aceasta poate fi responsabil\u0103 pentru calitatea precar\u0103 a somnului. <span style=\"color: #ff6600\">[4,7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Munca \u00een ture de noapte este asociat\u0103 \u00een mod obi\u0219nuit cu somn insuficient sau de proast\u0103 calitate, a\u0219a c\u0103 ar fi o idee proast\u0103 s\u0103 agrava\u021bi lucrurile cu cafea \u0219i cofein\u0103. Prin urmare, este indicat s\u0103 be\u021bi cafeaua la <strong>\u00eenceputul<\/strong> turei de noapte. Dac\u0103 be\u021bi o cafea \u00een jurul orei 23, corpul vostru va avea timp suficient s\u0103 scape de cofein\u0103 p\u00e2n\u0103 c\u00e2nd v\u0103 culca\u021bi diminea\u021ba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla ce efecte are hidratarea necorespunz\u0103toare asupra organismului \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Somnul nu este, la prima vedere, o problem\u0103 de nutri\u021bie. Cu toate acestea, atunci c\u00e2nd somnul este perturbat, cauza st\u0103 \u00een diferite complica\u021bii ale alimenta\u021biei. Astfel, pentru a putea men\u021bine o alimenta\u021bie s\u0103n\u0103toas\u0103, practic este esen\u021bial s\u0103 v\u0103 \u021bine\u021bi somnul <strong>sub control.<\/strong> Din nou, dac\u0103 lucra\u021bi \u00een ture de noapte, somnul vostru necesit\u0103 \u0219i mai mult\u0103 aten\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rutina de somn<\/h3>\n\n\n\n<p>Somnul nu este, la prima vedere, o problem\u0103 de nutri\u021bie. Cu toate acestea, atunci c\u00e2nd somnul este perturbat, cauza st\u0103 \u00een diferite complica\u021bii ale alimenta\u021biei. Astfel, pentru a putea men\u021bine o alimenta\u021bie s\u0103n\u0103toas\u0103, practic este esen\u021bial s\u0103 v\u0103 \u021bine\u021bi somnul <strong>sub control.<\/strong> Din nou, dac\u0103 lucra\u021bi \u00een ture de noapte, somnul vostru necesit\u0103 \u0219i mai mult\u0103 aten\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce gre\u0219eli legate de somn este posibil s\u0103 face\u021bi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pur \u0219i simplu, <strong>neglija\u021bi<\/strong> somnul. Nu v\u0103 culca\u021bi imediat dup\u0103 o tur\u0103 de noapte, ci v\u0103 uita\u021bi la televizor, la telefonul mobil sau la calculator.<\/li>\n\n\n\n<li>Mereu v\u0103 culca\u021bi la<strong> ore diferite.<\/strong> Uneori v\u0103 culca\u021bi la \u0219apte, de exemplu, iar alteori la opt.<\/li>\n\n\n\n<li>Nu ave\u021bi grij\u0103 de <strong>igiena somnului.<\/strong> Dormi\u021bi \u00een zgomot, cu lumina aprins\u0103 sau dup\u0103 ce a\u021bi b\u0103ut cafeaua men\u021bionat\u0103 mai sus.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu to\u021bii \u0219tim c\u0103 somnul insuficient \u0219i de proast\u0103 calitate merge m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu <strong>oboseala<\/strong> \u0219i <strong>performan\u021ba redus\u0103.<\/strong> C\u00e2nd sunte\u021bi priva\u021bi de somn, nu ave\u021bi chef s\u0103 lucra\u021bi, s\u0103 face\u021bi mi\u0219care sau s\u0103 func\u021biona\u021bi efectiv \u00een general. \u00cen plus, modelele precare de somn sunt, de asemenea, responsabile pentru senza\u021bii mai mari de foame sau poft\u0103 de dulce. Cauza acestora sunt modific\u0103rile men\u021bionate anterior ale<strong> nivelurilor hormonale<\/strong>. Astfel, din cauza somnului insuficient \u0219i de proast\u0103 calitate, s-ar putea s\u0103 \u00eent\u00e2mpina\u021bi <strong>modific\u0103ri ale apetitului<\/strong>, cum ar fi <strong>cre\u0219terea foamei<\/strong> \u0219i <strong>sc\u0103derea sa\u021biet\u0103\u021bii.<\/strong> Deloc surprinz\u0103tor, somnul de proast\u0103 calitate poate duce la cre\u0219terea \u00een greutate \u0219i a fost mult timp asociat de c\u0103tre cercet\u0103tori cu <strong>un risc mai mare de supraponderabilitate \u0219i obezitate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Cum s\u0103 proceda\u021bi corect?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chiar \u0219i cu o rutin\u0103 de somn, asigura\u021bi-v\u0103 c\u0103 o urma\u021bi <strong>\u00een mod regulat,<\/strong> astfel \u00eenc\u00e2t corpul vostru s\u0103 se obi\u0219nuiasc\u0103 cu ea.<\/li>\n\n\n\n<li>Merge\u021bi la culcare <strong>c\u00e2t mai cur\u00e2nd posibil dup\u0103 ce v\u0103 \u00eentoarce\u021bi acas\u0103 de la serviciu.<\/strong><\/li>\n\n\n\n<li>Nu pune\u021bi m\u00e2na pe telefonul mobil \u0219i nu porni\u021bi televizorul sau computerul, ci merge\u021bi direct la culcare.<\/li>\n\n\n\n<li><strong>Ochelarii de soare<\/strong> pot fi folositori dup\u0103 tura de noapte pentru a reduce expunerea ochilor la lumina puternic\u0103 a zilei.<\/li>\n\n\n\n<li><strong>Condi\u021biile voastre de somn<\/strong> ar trebui s\u0103 semene cu cele de<strong> noapte.<\/strong> Trage\u021bi <strong>jaluzelele<\/strong> sau <strong>draperiile<\/strong> pentru a face \u00eentuneric. Pute\u021bi folosi \u0219i o <strong>masc\u0103 de ochi<\/strong> \u00een acest scop.<\/li>\n\n\n\n<li><strong>Dopurile pentru urechi<\/strong> v\u0103 ajut\u0103 s\u0103 evita\u021bi zgomotul din jur.<\/li>\n\n\n\n<li>Dac\u0103 este posibil, nu permite\u021bi s\u0103 fi\u021bi deranja\u021bi. \u00cenchide\u021bi telefonul sau cere\u021bi familiei s\u0103 nu v\u0103 deranjeze \u00een timpul orelor \u00een care trebuie s\u0103 dormi\u021bi.<\/li>\n\n\n\n<li>Ca ajutor final, s-ar putea s\u0103 g\u0103si\u021bi utile \u0219i suplimentele nutritive. De exemplu, <a href=\"https:\/\/gymbeam.ro\/valeriana-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Valeriana<\/a>, <a href=\"https:\/\/gymbeam.ro\/ashwagandha-90-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ashwagandha<\/a> sau popularul nootrop <a href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a> pot fi folosite pentru a lini\u0219ti organismul \u00eenainte de culcare. De asemenea, pute\u021bi apela la <a href=\"https:\/\/gymbeam.ro\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente complexe <\/a>care combin\u0103 mai multe ingrediente active pentru a produce un efect mai mare.<\/li>\n\n\n\n<li>Nu \u00een ultimul r\u00e2nd, <a href=\"https:\/\/gymbeam.ro\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonina<\/a> v\u0103 poate ajuta \u0219i ea. Aceasta ajut\u0103 la reducerea timpului necesar pentru a adormi \u0219i ajut\u0103 \u00een general la inducerea unor condi\u021bii fiziologice care seam\u0103n\u0103 cu cele nocturne. <span style=\"color: #ff6600\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi informa\u021bii mai detaliate despre ceea ce ajut\u0103 la un model de somn s\u0103n\u0103tos, verifica\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1124x843.jpg\" alt=\"o rutin\u0103 de somn s\u0103n\u0103toas\u0103\" class=\"wp-image-478940\" width=\"843\" height=\"632\" title=\"o rutin\u0103 de somn s\u0103n\u0103toas\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_ar_putea_arata_mai_exact_o_zi_in_care_trebuie_sa_lucrati_noaptea\"><\/span>Cum ar putea ar\u0103ta mai exact o zi \u00een care trebuie s\u0103 lucra\u021bi noaptea?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Turele de noapte \u00een diferite profesii pot ar\u0103ta destul de diferit. Chiar \u0219i a\u0219a, sunt similare \u00een multe privin\u021be, a\u0219a c\u0103 o abordare general\u0103 pe care o pute\u021bi adapta eventual la propriile preferin\u021be ar putea fi util\u0103. Iat\u0103 un exemplu de tur\u0103 de noapte care<strong> \u00eencepe la 22:00 \u0219i se termin\u0103 la 6 &#8211; 6:30.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Acas\u0103, <strong>cu aproximativ o or\u0103 \u00eenainte<\/strong> de \u00eenceperea turei, r\u0103sf\u0103\u021ba\u021bi-v\u0103 cu o <strong>mas\u0103 principal\u0103 copioas\u0103<\/strong>. Acest lucru v\u0103 va men\u021bine s\u0103tuli pentru o perioad\u0103 destul de lung\u0103, chiar \u0219i \u00een timpul programului de lucru.<\/li>\n\n\n\n<li>Aceast\u0103 mas\u0103 ar trebui s\u0103 fie <strong>cea mai mare mas\u0103 a zilei<\/strong> \u0219i ar trebui s\u0103 con\u021bin\u0103 to\u021bi nutrien\u021bii importan\u021bi sub form\u0103 de <strong>proteine, carbohidra\u021bi complec\u0219i, gr\u0103simi s\u0103n\u0103toase \u0219i fibre.<\/strong> O mas\u0103<span style=\"font-size: 1rem\"> clasic\u0103 cu carne (sau o alternativ\u0103 vegetal\u0103) \u0219i o garnitur\u0103, completat\u0103 cu legume, este un bun exemplu.<\/span><\/li>\n\n\n\n<li>M\u00e2nca\u021bi<strong> 2 mese mai u\u0219oare <\/strong>noaptea. Pute\u021bi lua un<strong> iaurt cu fructe, o b\u0103utur\u0103 de lapte fermentat cu nuci<\/strong> sau o bucat\u0103 de <strong>p\u00e2ine integral\u0103 cu \u0219unc\u0103, br\u00e2nz\u0103 \u0219i legume.<\/strong> Un <a href=\"https:\/\/gymbeam.ro\/batoane-proteice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>baton proteic<\/strong><\/a> sau <a href=\"https:\/\/gymbeam.ro\/batoane-energizante-batoane-din-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">flapjack<\/a> cu un fruct este, de asemenea, o solu\u021bie viabil\u0103.<\/li>\n\n\n\n<li>Lua\u021bi ultima mas\u0103 <strong>\u00eenainte de a pleca de la serviciu<\/strong> sau <strong>c\u00e2nd ajunge\u021bi acas\u0103.<\/strong> Cu toate acestea, este de preferat s\u0103 o lua\u021bi <strong>la serviciu<\/strong> (\u00een jurul orei 5:30 &#8211; 6:00), deoarece acest lucru va oferi corpului vostru timp s\u0103 o digere par\u021bial \u00eenainte de a merge la culcare.<\/li>\n\n\n\n<li>M\u00e2ncarea \u00eenainte de culcare ar trebui s\u0103 fie u\u0219oar\u0103 \u0219i u\u0219or digerabil\u0103, astfel \u00eenc\u00e2t somnul s\u0103 nu fie perturbat de digestia sa.<\/li>\n\n\n\n<li>\u00cen mod ideal, ar trebui s\u0103 dormi\u021bi <strong>7-9 ore<\/strong> pe zi. Cu toate acestea, s\u0103 dormi\u021bi at\u00e2t de mult \u00een timpul zilei c\u00e2nd familia sau prietenii vo\u0219tri sunt treji \u0219i ave\u021bi alte responsabilit\u0103\u021bi este destul de dificil. Prin urmare, \u00eencerca\u021bi s\u0103 v\u0103 oferi\u021bi <strong>cel pu\u021bin 6 ore de somn<\/strong>. De fapt, orice mai pu\u021bin este considerat a fi un somn foarte insuficient. <span style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>C\u00e2nd v\u0103 trezi\u021bi, r\u0103sf\u0103\u021ba\u021bi-v\u0103 cu o alt\u0103 mas\u0103 principal\u0103. Din nou, ar trebui s\u0103 fie complex\u0103, \u00eenc\u0103rcat\u0103 cu to\u021bi nutrien\u021bii.<\/li>\n<\/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=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu este u\u0219or s\u0103 lucra\u021bi \u00een ture de noapte \u0219i s\u0103 \u00eencerca\u021bi s\u0103 men\u021bine\u021bi o diet\u0103 s\u0103n\u0103toas\u0103 \u00een acela\u0219i timp. La urma urmei, lucrul pe timp de noapte <strong>perturb\u0103 ritmurile circadiene naturale ale organismului<\/strong>, care se joac\u0103 nu numai cu senza\u021biile voastre de foame \u0219i de sa\u021bietate, ci \u0219i cu s\u0103n\u0103tatea voastr\u0103 general\u0103. Chiar \u0219i a\u0219a, din fericire, este posibil s\u0103 v\u0103 \u021bine\u021bi alimenta\u021bia sub control. Important este<strong> s\u0103 ave\u021bi o alimenta\u021bie regulat\u0103, s\u0103 alege\u021bi alimentele potrivite<\/strong> \u0219i <strong>s\u0103 v\u0103 planifica\u021bi<\/strong> <strong>mesele<\/strong> din timp. \u0218i nu uita\u021bi nici de <strong>hidratare<\/strong> \u0219i <strong>somn<\/strong> suficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 a\u021bi g\u0103sit articolul nostru util, nu uita\u021bi s\u0103-l distribui\u021bi prietenilor \u0219i 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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Combinarea turelor de noapte cu un stil de via\u021b\u0103 s\u0103n\u0103tos nu este o sarcin\u0103 u\u0219oar\u0103. Dar dac\u0103 evita\u021bi cele mai mari gre\u0219eli, v\u0103 pute\u021bi duce dieta la un cu totul alt nivel. Cum pute\u021bi reu\u0219i?<\/p>\n","protected":false},"author":156,"featured_media":478773,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7358,6374,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-483035","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-nutritie","9":"tag-pierdere-in-greutate","10":"tag-sanatate","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Munca \u00een ture: Cum s\u0103 m\u00e2nca\u021bi corect \u0219i s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi atunci c\u00e2nd lucra\u021bi \u00een ture de noapte - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos c\u00e2nd lucra\u021bi \u00een ture? 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