{"id":18421,"date":"2021-09-16T17:09:48","date_gmt":"2021-09-16T14:09:48","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18421"},"modified":"2021-09-16T17:09:48","modified_gmt":"2021-09-16T14:09:48","slug":"cum-sa-eviti-capcanele-take-away","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/","title":{"rendered":"Cum s\u0103 evi\u021bi capcanele take-away"},"content":{"rendered":"<p>Adoptarea unui stil de via\u021b\u0103 s\u0103n\u0103tos ar trebui f\u0103cut\u0103 treptat, integr\u00e2nd \u00een mod echilibrat obiceiuri alimentare care s\u0103 \u00ee\u021bi serveasc\u0103 starea de bine pe termen scurt, dar \u0219i s\u0103n\u0103tatea pe termen lung. \u00cencearc\u0103 s\u0103 faci c\u00e2te o mic\u0103 schimbare odat\u0103, \u00een loc s\u0103 for\u021bezi schimb\u0103ri mari care mai mult te scot din propriul ritm \u0219i nu te ajut\u0103 s\u0103 faci progrese \u00eentr-un mod eficient. Una dintre schimb\u0103rile cu care po\u021bi \u00eencepe este de a limita num\u0103rul meselor compuse din m\u00e2ncare comandat\u0103 sau \u201etake-away\u201d. Este adev\u0103rat c\u0103 exist\u0103 \u0219i locuri care \u00ee\u021bi ofer\u0103 alternative mai s\u0103n\u0103toase, \u00eens\u0103 \u0219tim c\u00e2t de tentante pot fi alte op\u021biuni mai \u201edelicioase\u201d. Tocmai de aceea, schimb\u0103rile mici joac\u0103 un rol esen\u021bial. Odat\u0103 ce \u00ee\u021bi adaptezi dieta treptat \u0219i unele obiceiuri s\u0103n\u0103toase devin o norm\u0103, po\u021bi face \u00eenc\u0103 un pas \u00eenainte!<\/p>\n<p>&nbsp;<\/p>\n<p>Multe persoane apeleaz\u0103 la take-away &#8211; preparate deja g\u0103tite care s\u0103 le vin\u0103 direct acas\u0103. Aceasta\u00a0 poate fi o solu\u021bie care s\u0103 \u00ee\u021bi potoleasc\u0103 foamea rapid la finalul unei zilei obositoare sau \u00een timpul uneia. Astfel de preparate sunt considerate ocazionale, dar recurgem mult prea des la ele pentru a ie\u0219i dintr-un impas alimentar. Iar acest lucru poate fi influen\u021bat \u0219i de cei din jur, a\u0219a c\u0103 \u00eencearc\u0103 s\u0103 \u00eei convingi \u0219i pe ceilal\u021bi membri ai familiei sau prieteni s\u0103 \u021bi se al\u0103ture \u00een drumul c\u0103tre mese mai s\u0103n\u0103toase, dar \u0219i gustoase.<\/p>\n<p>Majoritatea preparatelor take-away sunt preg\u0103tite \u00een regim fast-food, ceea ce determin\u0103 ob\u021binerea unor m\u00e2nc\u0103ruri cu un con\u021binut mult prea mare de gr\u0103simi d\u0103un\u0103toare, zah\u0103r ad\u0103ugat \u0219i sare \u00een exces. Pe l\u00e2ng\u0103 luarea \u00een greutate, consumul regulat de mese luate \u201epe fug\u0103\u201d duce, \u00een timp, la boli cronice, precum afec\u021biuni cardiovasculare, diabet, dar \u0219i st\u0103ri de apatie sau lips\u0103 de energie. G\u00e2nde\u0219te-te c\u00e2te mese preg\u0103tite \u00een afara locuin\u021bei consumi s\u0103pt\u0103m\u00e2nal, iar dac\u0103 r\u0103spunsul este \u201emulte\u201d sau \u201eregulat\u201d, ia \u00een considerare c\u00e2teva dintre sugestiile de mai jos legate de lucrurile pe care s\u0103 le evi\u021bi din mediu \u0219i modalit\u0103\u021bile prin care s\u0103 consumi mai rar <em>take-away<\/em>.<\/p>\n<ul>\n<li><strong>Comand\u0103-\u021bi f\u0103r\u0103 pr\u0103jeli!<\/strong> Evit\u0103 preparatele g\u0103tite prin pr\u0103jire \u00een cantit\u0103\u021bi mari de ulei. Pe l\u00e2ng\u0103 faptul c\u0103 procesul de g\u0103tire nu este unul foarte s\u0103n\u0103tos, nu po\u021bi fi sigur nici de durata de via\u021b\u0103 a uleiului \u00eentr-un restaurant fast-food. Printre cele mai populare m\u00e2nc\u0103ruri bogate \u00een ulei sunt cartofii pr\u0103ji\u021bi \u2013 \u00eens\u0103 po\u021bi opta pentru alternative la fel de gustoase, cum ar fi cartofii cop\u021bi sau la cuptor.<\/li>\n<li><strong>\u00cenlocuie\u0219te p\u00e2inea!<\/strong> P\u00e2inea alb\u0103 care vine \u00eempreun\u0103 cu m\u00e2ncarea comandat\u0103 \u0219i p\u00e2inea de larg consum sau produsele de patiserie sunt produse cu f\u0103in\u0103 procesat\u0103. \u00cen schimb p\u00e2inea din cereale integrale consumat\u0103 cu modera\u021bie poate fi o alternativ\u0103. Dar, de exemplu, \u0219i <a href=\"https:\/\/www.sanovita.ro\/blog\/tortilla-cu-legume-de-post\/\">tortilla<\/a> sau <a href=\"https:\/\/www.sanovita.ro\/blog\/lipie-de-casa-cu-susan-pentru-humus\/\">lipiile<\/a> au <a href=\"https:\/\/www.sanovita.ro\/blog\/lipiile-si-beneficiile-lor-nutritive\/\">nenum\u0103rate beneficii<\/a> \u0219i pot fi numai bune pentru a \u00eenlocui p\u00e2inea. \u00cen plus, nu sunt greu de preparat nici acas\u0103!<\/li>\n<li><strong>\u00cemparte por\u021bia cu cineva!<\/strong> Fiindc\u0103 este vorba de pa\u0219i mici, ia-\u021bi o por\u021bie de m\u00e2ncare cu cineva apropiat, un membru al familiei sau un prieten, \u0219i ia-\u021bi pe l\u00e2ng\u0103 o salat\u0103 sau <a href=\"https:\/\/www.sanovita.ro\/blog\/salata-de-primavara-cu-seminte\/\">prepar-o chiar tu<\/a> &#8211; ce poate fi mai u\u0219or de g\u0103tit dec\u00e2t o salat\u0103? A\u0219a, nu te vei sim\u021bi prea plin\/\u0103 sau balonat\/\u0103.<\/li>\n<li><strong>Bea destul\u0103 ap\u0103! <\/strong>Apa sprijin\u0103 o mul\u021bime de procese \u00een organismul nostru, inclusiv pe cel al digestiei. Hidrateaz\u0103-te corespunz\u0103tor pentru a oferi corpului oportunitatea de a filtra compu\u0219ii d\u0103un\u0103tori \u0219i transportul intern al nutrien\u021bilor.<\/li>\n<\/ul>\n<p>Nu \u00een ultimul r\u00e2nd, evit\u0103 m\u00e2nc\u0103rurile cu zah\u0103r ad\u0103ugat sau cele cu exces de sare.<\/p>\n<ul>\n<li><strong>Mai pu\u021bin zah\u0103r!<\/strong> Nenum\u0103rate produse tentante ce vin la pachet cu m\u00e2ncarea comandat\u0103, precum sucurile, pr\u0103jiturile \u0219i alte \u201ebucurii\u201d dulci, con\u021bin cantit\u0103\u021bi mult prea mari de zah\u0103r. Uneori putem c\u0103dea \u00een capcana lor f\u0103r\u0103 s\u0103 ne d\u0103m seama, iar consumul repetat al unor astfel de gust\u0103ri, combinat cu alte preparate comandate, pot duce rapid la luarea \u00een greutate \u00een mod haotic \u0219i la boli cronice<\/li>\n<\/ul>\n<p>\u0218tim c\u0103 uneori nu ne putem st\u0103p\u00e2ni poftele, \u00eens\u0103 dac\u0103 integr\u0103m \u00een mod constant alternative s\u0103n\u0103toase, vom avea mai multe \u0219anse s\u0103 renun\u021b\u0103m la o bun\u0103 parte din alimentele d\u0103un\u0103toare. De exemplu, po\u021bi s\u0103 \u00ee\u021bi preg\u0103te\u0219ti chiar din weekend sau cu c\u00e2teva zile \u00eenainte ni\u0219te <a href=\"https:\/\/www.sanovita.ro\/blog\/batoane-de-cereale\/\">batoane din cereale<\/a>, <a href=\"https:\/\/www.sanovita.ro\/blog\/bomboane-cu-unt-de-arahide\/\">bomboane cu unt de arahide<\/a> sau <a href=\"https:\/\/www.sanovita.ro\/blog\/25-de-gustari-sanatoase-si-cu-putine-calorii\/\">alte gust\u0103ri simple<\/a> f\u0103cute \u00een cas\u0103, gata de luat la pachet sau savurat la finalul zilei. \u0218i, c\u0103 tot veni c\u0103ldura, ce-ai zice s\u0103 te r\u0103core\u0219ti cu un <a href=\"https:\/\/www.sanovita.ro\/blog\/sorbet-de-citrice\/\">sorbet de citrice<\/a>.<\/p>\n<ul>\n<li><strong>Mai pu\u021bin\u0103 sare!<\/strong> Chiar dac\u0103 sarea din bucate nu lipse\u0219te, nici prea mult\u0103 nu ne aduce un beneficiu. Consumul unor cantit\u0103\u021bi mari de sare a fost asociat de-a lungul timpului cu un risc crescut al dezvolt\u0103rii unei presiuni arteriale ridicate, ce poate duce la alte complica\u021bii cardiovasculare. Este recomandat s\u0103 consum\u0103m mai pu\u021bin de o linguri\u021b\u0103 de sare pe zi, adic\u0103 aproximativ 5 grame, iar aceast\u0103 cantitate se aplic\u0103 doar adul\u021bilor cu o presiune arterial\u0103 normal\u0103. Cantit\u0103\u021bi mai mici sunt recomandate \u00een func\u021bie de v\u00e2rst\u0103 \u0219i alte condi\u021bii.<\/li>\n<\/ul>\n<p>Reducerea meselor formate din m\u00e2ncare take-away \u0219i\/sau fast-food nu are un impact de neglijat asupra cantit\u0103\u021bii de sare pe care o consum\u0103m, dat fiind c\u0103 o persoan\u0103 care se hr\u0103ne\u0219te regulat din astfel de surse \u00ee\u0219i ia mai mult de jum\u0103tate din por\u021bia de sare (deja ridicat\u0103) din m\u00e2ncarea ambalat\u0103 sau gata preparat\u0103.<\/p>\n<p>&nbsp;<\/p>\n<p>Data viitoare c\u00e2nd te g\u00e2nde\u0219ti s\u0103 comanzi ceva, \u00eencearc\u0103 s\u0103 \u00ee\u021bi preg\u0103te\u0219ti acas\u0103 \u0219i ceva mai s\u0103n\u0103tos \u0219i \u00eencearc\u0103 s\u0103 prive\u0219ti m\u00e2ncarea s\u0103n\u0103toas\u0103 cu al\u021bi ochi, iar beneficiile unui stil de via\u021b\u0103 echilibrat te vor convinge s\u0103 faci pa\u0219ii spre mai bine!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adoptarea unui stil de via\u021b\u0103 s\u0103n\u0103tos ar trebui f\u0103cut\u0103 treptat, integr\u00e2nd \u00een mod echilibrat obiceiuri alimentare care s\u0103 \u00ee\u021bi serveasc\u0103 starea de bine pe termen scurt, dar \u0219i s\u0103n\u0103tatea pe termen lung. \u00cencearc\u0103 s\u0103 faci c\u00e2te o mic\u0103 schimbare odat\u0103, \u00een loc s\u0103 for\u021bezi schimb\u0103ri mari care mai mult te scot din propriul ritm \u0219i [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":19430,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[895,899,1101,1100,1046,716,779,1099],"class_list":{"0":"post-18421","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alimentatie-echilibrata","9":"tag-alimentatie-sanatoasa","10":"tag-comanda","11":"tag-fast-food","12":"tag-mancare-sanatoasa","13":"tag-sano-vita","14":"tag-sanovita","15":"tag-take-away"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum s\u0103 evi\u021bi capcanele take-away &ndash; Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Dac\u0103 \u00ee\u021bi comanzi des m\u00e2ncare, iat\u0103 c\u00e2teva sugestii legate de lucrurile pe care s\u0103 le evi\u021bi din mediu \u0219i modalit\u0103\u021bile prin care s\u0103 consumi mai rar take-away.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 evi\u021bi capcanele take-away &ndash; Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Dac\u0103 \u00ee\u021bi comanzi des m\u00e2ncare, iat\u0103 c\u00e2teva sugestii legate de lucrurile pe care s\u0103 le evi\u021bi din mediu \u0219i modalit\u0103\u021bile prin care s\u0103 consumi mai rar take-away.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/\" \/>\n<meta property=\"og:site_name\" content=\"Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SanoVita\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/SanoVita\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-16T14:09:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2021\/08\/shutterstock_1722172828-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Expertul SanoVita\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/sanovitaoficial\" \/>\n<meta name=\"twitter:site\" content=\"@SanoVitaOficial\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Expertul SanoVita\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/\"},\"author\":{\"name\":\"Expertul SanoVita\",\"@id\":\"https:\/\/beta.sanovita.ro\/blog\/#\/schema\/person\/9f87f9806cd9a47de966c1dce4829b60\"},\"headline\":\"Cum s\u0103 evi\u021bi capcanele take-away\",\"datePublished\":\"2021-09-16T14:09:48+00:00\",\"dateModified\":\"2021-09-16T14:09:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/\"},\"wordCount\":1080,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/beta.sanovita.ro\/blog\/#organization\"},\"keywords\":[\"alimentatie echilibrata\",\"alimentatie sanatoasa\",\"comanda\",\"fast food\",\"mancare sanatoasa\",\"sano vita\",\"sanovita\",\"take-away\"],\"articleSection\":[\"Nutri\u021bie \u0219i alimenta\u021bie s\u0103n\u0103toas\u0103\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/\",\"url\":\"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-take-away\/\",\"name\":\"Cum s\u0103 evi\u021bi capcanele take-away &ndash; 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