{"id":19056,"date":"2021-07-23T12:55:09","date_gmt":"2021-07-23T09:55:09","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18592"},"modified":"2021-09-09T13:16:36","modified_gmt":"2021-09-09T10:16:36","slug":"cum-sa-eviti-capcanele-alimentare-de-peste-weekend","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cum-sa-eviti-capcanele-alimentare-de-peste-weekend\/","title":{"rendered":"Cum s\u0103 evi\u021bi capcanele alimentare de peste weekend"},"content":{"rendered":"

O alimenta\u021bie s\u0103n\u0103toas\u0103 \u00eenseamn\u0103 s\u0103 faci alegeri \u00een\u021belepte tot timpul, fie c\u0103 te afli \u00een mijlocul unei s\u0103pt\u0103m\u00e2ni aglomerate, fie c\u0103 te relaxezi \u00eentr-o zi de weekend. Desigur, nu ar trebui s\u0103 exager\u0103m \u0219i s\u0103 fim prea exigen\u021bi cu ceea ce m\u00e2nc\u0103m \u2013 ortorexia, sau obsesia pentru alimenta\u021bia s\u0103n\u0103toas\u0103, poate fi periculoas\u0103 \u2013 ci ar trebui s\u0103 stabilim un echilibru pe tot parcursul s\u0103pt\u0103m\u00e2nii, mai ales c\u00e2nd vine vorba de celebrul \u201echeat day\u201d, deseori asociat cu o zi de weekend. Uneori poate fi mai complicat dec\u00e2t pare s\u0103 \u00ee\u021bi \u021bii pofta \u00een fr\u00e2u \u0219i s\u0103 spui \u201enu\u201d tenta\u021biilor de peste weekend.<\/p>\n

Exist\u0103 \u00eens\u0103 c\u00e2teva solu\u021bii \u00een acest sens, menite s\u0103 te ajute s\u0103 \u00ee\u021bi organizezi mai bine obiceiurile alimentare de la finele s\u0103pt\u0103m\u00e2nii.<\/p>\n

 <\/p>\n

1. Planific\u0103-\u021bi mesele de peste weekend<\/strong><\/h4>\n

Planificarea meselor \u0219i a gust\u0103rilor tale este important\u0103 \u00een toate zilele s\u0103pt\u0103m\u00e2nii, inclusiv \u00een weekend. Zilele de la finalul s\u0103pt\u0103m\u00e2nii pot fi perfecte pentru a experimenta \u00een buc\u0103t\u0103rie sau pentru a petrece timp g\u0103tind al\u0103turi de cei dragi. Cu toate acestea, unii dintre noi prefer\u0103 weekend-urile \u00een afara buc\u0103t\u0103riei. Ambele variate sunt de \u00een\u021beles, \u00eens\u0103 este important s\u0103 \u00ee\u021bi faci un plan, astfel \u00eenc\u00e2t s\u0103 \u0219tii dac\u0103 vei prepara ceva mai complex sau o m\u00e2ncare simpl\u0103 \u0219i rapid\u0103 pentru a acorda mai mult\u0103 aten\u021bie altor hobby-uri. Ei bine, posibilit\u0103\u021bile sunt nelimitate \u00een buc\u0103t\u0103rie, iar g\u0103titul nu trebuie s\u0103 \u00ee\u021bi ia neap\u0103rat ore \u00eentregi.<\/p>\n

 <\/p>\n

2. Anticipeaz\u0103 ie\u0219irile \u00een ora\u0219 \u0219i evit\u0103 restaurantele fast-food<\/strong><\/h4>\n

Un motiv \u00een plus pentru a-\u021bi planifica mesele din weekend este ca s\u0103 \u0219tii de dinainte ce vei preg\u0103ti \u0219i m\u00e2nca, astfel \u00eenc\u00e2t s\u0103 nu fii tentat\/\u0103 s\u0103 apelezi la alternative de tip fast-food. Iar dac\u0103 prive\u0219ti zilele de weekend ca pe un \u201echeat day\u201d, este important s\u0103 \u0219tii c\u0103 m\u00e2ncarea s\u0103n\u0103toas\u0103 poate fi la fel de apetisant\u0103 \u0219i savuroas\u0103. Cu re\u021betele potrivite, este mai u\u0219or dec\u00e2t \u021bi-ai imagina s\u0103 m\u0103n\u00e2nci ceva bun, dar care s\u0103 \u00ee\u021bi serveasc\u0103 \u0219i s\u0103n\u0103tatea.<\/p>\n

De asemenea, po\u021bi s\u0103 te interesezi \u00eenainte s\u0103 ie\u0219i \u00een ora\u0219 de op\u021biunile mai s\u0103n\u0103toase pe care le ai la dispozi\u021bie, evit\u00e2nd fast-food-ul sau capcanele take-away<\/a>. Sau po\u021bi chiar s\u0103 transformi ie\u0219irea \u00een ora\u0219 \u00eentr-un picnic al\u0103turi de cei dragi, \u00een compania unor re\u021bete mai s\u0103n\u0103toase<\/a>, preg\u0103tite chiar de tine.<\/p>\n

 <\/p>\n

3. Asigur\u0103-te c\u0103 m\u0103n\u00e2nci zilnic suficiente proteine<\/strong><\/h4>\n

Aportul optim de proteine este esen\u021bial \u00een fiecare zi, deoarece organismul nu stocheaz\u0103 proteinele a\u0219a cum face cu lipidele sau cu carbohidra\u021bii. Prin asigurarea necesarului proteic personal (0,8 g\/kg corp), sus\u021bii masa muscular\u0103, sistemul osos \u0219i buna func\u021bionare a sistemului imunitar \u0219i men\u021bii o greutate s\u0103n\u0103toas\u0103. Este important s\u0103 optezi pentru alimente cu con\u021binut proteic mai important, la felul principal (de pild\u0103, leguminoasele dac\u0103 e\u0219ti vegetarian) \u0219i s\u0103 le completezi cu alte alimente cu con\u021binut proteic bun, cum ar fi semin\u021bele sau nucile, pentru a beneficia de o gam\u0103 c\u00e2t mai larg\u0103 de aminoacizi.<\/p>\n

De asemenea, asigur\u0103-te c\u0103 m\u0103n\u00e2nci mese complete \u0219i diversificate, bogate \u00een vitamine \u0219i minerale esen\u021biale. Altfel, organismul \u00ee\u021bi va cere mai devreme sau mai t\u00e2rziu s\u0103 suplimentezi necesarul de nutrien\u021bi \u0219i e posibil s\u0103 nu rezi\u0219ti tenta\u021biei de a-i oferi organismului ce-\u021bi cere \u00a0\u00eentr-un mod nes\u0103n\u0103tos.<\/p>\n

 <\/p>\n

4. Bea destul\u0103 ap\u0103<\/strong><\/h4>\n

Setea poate fi uneori confundat\u0103 cu o poft\u0103 sau cu senza\u021bia de foame, \u00eens\u0103 de multe ori poate fi un semnal \u00een\u0219el\u0103tor. Dac\u0103 sim\u021bi dintr-o dat\u0103 c\u0103 \u00ee\u021bi este foame sau c\u0103 \u021bi-e poft\u0103 de ceva, \u00eencearc\u0103 s\u0103 bei mai \u00eent\u00e2i pu\u021bin\u0103 ap\u0103. Deshidratarea ia multe forme \u0219i este important s\u0103 ne d\u0103m seama c\u00e2nd suntem, pur \u0219i simplu, \u00eenseta\u021bi. \u00cens\u0103, atunci c\u00e2nd \u0219tim sigur c\u0103 se apropie o mas\u0103 principal\u0103 din zi sau c\u0103 nu am m\u00e2ncat de ceva timp, trebuie s\u0103 ne hr\u0103nim, nu s\u0103 credem c\u0103 un pahar de ap\u0103 \u021bine de foame!…<\/p>\n

 <\/p>\n

5. Odihne\u0219te-te suficient<\/strong><\/h4>\n

Apetitul ne poate fi influen\u021bat de fluctua\u021biile hormonale pe parcursul unei zile, iar lipsa odihnei \u0219i oboseala pot perturba echilibrul hormonal, provoc\u00e2nd senza\u021bii de \u201epoft\u0103 de ceva\u201d mai dese \u0219i un apetit mai greu de controlat. Desigur, fluctua\u021biile hormonale sunt, \u00een anumite limite, fiziologice (deci normale), dar pot fi generate \u0219i de o serie de factori stresori, precum cei aminti\u021bi. Asigur\u0103-te c\u0103 dormi cel pu\u021bin 7-8 ore pe noapte \u0219i c\u0103 o faci la orele potrivite. Un program dezordonat \u0219i decalarea meselor principale ale zilei pot duce la obiceiuri alimentare d\u0103un\u0103toare.<\/p>\n","protected":false},"excerpt":{"rendered":"

O alimenta\u021bie s\u0103n\u0103toas\u0103 \u00eenseamn\u0103 s\u0103 faci alegeri \u00een\u021belepte tot timpul, fie c\u0103 te afli \u00een mijlocul unei s\u0103pt\u0103m\u00e2ni aglomerate, fie c\u0103 te relaxezi \u00eentr-o zi de weekend. Desigur, nu ar trebui s\u0103 exager\u0103m \u0219i s\u0103 fim prea exigen\u021bi cu ceea ce m\u00e2nc\u0103m \u2013 ortorexia, sau obsesia pentru alimenta\u021bia s\u0103n\u0103toas\u0103, poate fi periculoas\u0103 \u2013 ci ar […]<\/p>\n","protected":false},"author":12,"featured_media":19087,"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":[895,1088,716,779,1148],"class_list":{"0":"post-19056","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-saatoasa","10":"tag-sano-vita","11":"tag-sanovita","12":"tag-weekend"},"yoast_head":"\nCum s\u0103 evi\u021bi capcanele alimentare de peste weekend – Zi de zi mai bine - 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