{"id":19174,"date":"2021-08-13T11:55:36","date_gmt":"2021-08-13T08:55:36","guid":{"rendered":"https:\/\/www.beta.sanovita.ro\/blog\/?p=19174"},"modified":"2021-08-18T10:16:34","modified_gmt":"2021-08-18T07:16:34","slug":"cum-iti-dai-seama-ca-ai-mancat-suficient","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cum-iti-dai-seama-ca-ai-mancat-suficient\/","title":{"rendered":"Cum \u00ee\u021bi dai seama c\u0103 ai m\u00e2ncat suficient?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>To\u021bi am avut momente \u00een care, dintr-un motiv sau altul, am s\u0103rit peste o mas\u0103 sau dou\u0103 \u0219i abia a\u0219tept\u0103m s\u0103 ajungem acas\u0103 pentru a m\u00e2nca \u00een sf\u00e2r\u0219it ceva. De cele mai multe ori, \u00een acele momente, avem tendin\u021ba de a m\u00e2nca mai mult dec\u00e2t trebuie pentru a ne potoli foamea. Acest sentiment \u00een care sim\u021bim c\u0103 am f\u0103cut un exces apare \u0219i atunci c\u00e2nd suntem prea distra\u0219i de televizor, laptop, telefon sau orice altceva ce \u021binem l\u00e2ng\u0103 noi \u00a0atunci c\u00e2nd m\u00e2nc\u0103m.<\/p>\n<p>Este foarte u\u0219or este s\u0103 trecem cu vederea peste semnele de sa\u021bietate pe care ni le ofer\u0103 corpul nostru atunci c\u00e2nd am m\u00e2ncat suficient, mai ales\u00a0 c\u00e2nd preparatul pe care \u00eel consum\u0103m este at\u00e2t de bun. \u00cens\u0103, din p\u0103cate, acele clipe frumoase \u00een care ne bucur\u0103m papilele gustative \u00a0pot fi eclipsate de momentele de dup\u0103, \u00een care starea de r\u0103u, declan\u0219at\u0103 de excesul alimentar , ne acapareaz\u0103 \u0219i parc\u0103 persist\u0103 destul de mult timp. Este a\u0219adar important s\u0103 \u00eencerc\u0103m \u00eempreun\u0103 s\u0103 ne cre\u0103m un obicei alimentar s\u0103n\u0103tos \u00een care \u00eenv\u0103\u021b\u0103m care sunt semnele pe care ni le comunic\u0103 corpul nostru atunci c\u00e2nd a primit suficient\u0103 m\u00e2ncare. Poate p\u0103rea mai dificil la \u00eenceput, mai ales dac\u0103 ai crescut auzind foarte des \u201em\u0103n\u00e2nc\u0103 tot din farfurie\u201d \u0219i \u201enu irosi m\u00e2ncarea\u201d. Totu\u0219i, suntem de p\u0103rere c\u0103 treptat, pas cu pas, o s\u0103 reu\u0219e\u0219ti s\u0103 dep\u0103se\u0219ti acest obstacol \u0219i s\u0103 ob\u021bii rezultatul pe care \u021bi-l dore\u0219ti.<\/p>\n<h4><strong>Cele 10 trepte ale foamei<\/strong><\/h4>\n<p>Poate suna un pic ciudat, dar aceste zece trepte ale foamei ne pot ajuta s\u0103 ne d\u0103m seama c\u00e2t de plini suntem sau c\u00e2t de foame ne este. De ce sunt importante? Ne pot ajuta s\u0103 realiz\u0103m, aproximativ, c\u00e2nd am avea nevoie s\u0103 m\u00e2nc\u0103m sau s\u0103 ne oprim din m\u00e2ncat, \u00eens\u0103 o s\u0103 detaliem ceva mai t\u00e2rziu felul \u00een care\u00a0 func\u021bioneaz\u0103 acest concept. Mai \u00eent\u00e2i haide\u021bi s\u0103 vedem care sunt aceste trepte.<\/p>\n<ul>\n<li><strong>Sl\u0103bit \u0219i ame\u021bit<\/strong>: sim\u021bi cum acidul gastric se agit\u0103<\/li>\n<li><strong>Foarte inconfortabil<\/strong>: parc\u0103 e\u0219ti sl\u0103bit \u0219i nu te po\u021bi concentra<\/li>\n<li><strong>Inconfortabil<\/strong>: \u00ee\u021bi \u201cchior\u0103ie\u201d stomacul<\/li>\n<li><strong>U\u0219or inconfortabil<\/strong>: \u00eencepi s\u0103 sim\u021bi c\u0103 \u00ee\u021bi este foame<\/li>\n<li><strong>Confortabil<\/strong>: e\u0219ti satisf\u0103cut, mai mult sau mai pu\u021bin, dar parc\u0103 ar mai merge pu\u021bin\u0103 m\u00e2ncare<\/li>\n<li><strong>Mai mult dec\u00e2t confortabil<\/strong>: te sim\u021bi satisf\u0103cut<\/li>\n<li><strong>Plin<\/strong>: te sim\u021bi pu\u021bin inconfortabil<\/li>\n<li><strong>Destul de plin<\/strong>: te sim\u021bi balonat<\/li>\n<li><strong>Foarte plin<\/strong>: \u00ee\u021bi deschizi un nasture de la pantaloni sau c\u0103ma\u0219\u0103<\/li>\n<li><strong>Extrem de plin<\/strong>: e\u0219ti at\u00e2t de plin \u00eenc\u00e2t \u00ee\u021bi e r\u0103u<\/li>\n<\/ul>\n<p>Pentru a folosi corect aceste trepte ar trebui s\u0103 iei \u00een considerare urm\u0103toarele lucruri:<\/p>\n<ul>\n<li>\u00cencearc\u0103 s\u0103 m\u0103n\u00e2nci numai c\u00e2nd sim\u021bi c\u0103 ai ajuns la treapta num\u0103rul patru sau mai jos. Ideal ar fi s\u0103 nu trece\u021bi mai jos de 3 pentru c\u0103 \u00eenfometarea te poate face apoi s\u0103 m\u0103n\u00e2nci \u00a0mai mult dec\u00e2t ar trebui. \u00cen plus, sc\u0103derea brusc\u0103 a glicemiei, cea care determin\u0103 de fapt starea de sl\u0103biciune \u0219i lipsa concentr\u0103rii, nu este un fenomen favorabil \u0219i poate provoca \u00een timp dezechilibre interne serioase.<\/li>\n<li>Dac\u0103 \u00eencerci s\u0103 sl\u0103be\u0219ti (sper\u0103m c\u0103 pentru s\u0103n\u0103tate) ar trebui s\u0103 te opre\u0219ti atunci c\u00e2nd te sim\u021bi satisf\u0103cut, dar crezi totodat\u0103 c\u0103 ai mai putea m\u00e2nca ceva, adic\u0103 la etapa 5. Po\u021bi s\u0103 mai astep\u021bi c\u00e2teva minute dup\u0103 ce termini de m\u00e2ncat f\u0103c\u00e2nd o activitate care \u00ee\u021bi place, p\u00e2n\u0103 prime\u0219te \u0219i creierul t\u0103u semnalul c\u0103 ai terminat \u0219i e\u0219ti satisf\u0103cut.<\/li>\n<li>Dac\u0103 pur \u0219i simplu vrei s\u0103 \u00ee\u021bi men\u021bii greutatea, atunci treapta 6 ar trebui s\u0103 fie cea la care sta\u021bionezi. Po\u021bi bea un ceai cald dup\u0103 ce te sim\u021bi satisf\u0103cut pentru a nu m\u00e2nca prea mult.<\/li>\n<li>Chiar dac\u0103 nu ai \u00een plan s\u0103 sl\u0103be\u0219ti sau s\u0103 \u00ee\u021bi men\u021bii greutatea tot ar trebui s\u0103 te opre\u0219ti la treapta 6 sau cel mult 7. Dac\u0103 dep\u0103se\u0219ti, ajungi s\u0103 te sim\u021bi balonat \u0219i credem c\u0103 putem c\u0103dea de acord cu faptul c\u0103 nu este cel mai pl\u0103cut sentiment.<\/li>\n<li>Dac\u0103 crezi c\u0103 starea ta se afl\u0103 undeva \u00eentre 5 \u0219i 10, atunci s-ar putea ca motivul pentru care m\u0103n\u00e2nci s\u0103 fie plictiseala, stresul, singur\u0103tatea, anxietatea etc. A\u0219a c\u0103 ar fi bine s\u0103 stai departe de gust\u0103ri sau buc\u0103t\u0103rie p\u00e2n\u0103 ajungi la 4.<\/li>\n<li>Singurul moment \u00een care ar trebui s\u0103 m\u0103n\u00e2nci de\u0219i nu \u00ee\u021bi este foame e atunci c\u00e2nd te treze\u0219ti, cam \u00eentr-un interval de o or\u0103-dou\u0103 dup\u0103 ce te-ai ridicat din pat. Dac\u0103 sari peste micul dejun exist\u0103 posibilitatea s\u0103 m\u0103n\u00e2nci mai mult dec\u00e2t trebuie mai \u00eencolo.<\/li>\n<\/ul>\n<p>Pe l\u00e2ng\u0103 a \u0219ti c\u00e2t de foame \u00ee\u021bi este sau nu, este important \u0219i s\u0103 \u0219tii c\u0103 ai m\u00e2ncat co\u0219tient. Aceast\u0103 practic\u0103, de mindful eating, se axeaz\u0103 pe aten\u021bia acordat\u0103 m\u00e2nc\u0103rii. Aici nu ne referim numai la gust, miros \u0219i textur\u0103, ci \u0219i la provenien\u021ba acesteia (dac\u0103 e fast-food sau g\u0103tit\u0103 acas\u0103, ce fel de ingrediente con\u021bine preparatul, cum a fost preg\u0103tit). Sunt mai mul\u021bi pa\u0219i mici \u0219i u\u0219or de f\u0103cut prin care po\u021bi atinge mindful eating, po\u021bi citi mai multe despre subiect <a href=\"https:\/\/www.sanovita.ro\/blog\/invata-sa-apreciez-mancarea-cu-mindful-eating\/\">aici<\/a>.<\/p>\n<h4><strong>M\u00e2ncatul, o nevoie fizic\u0103 sau emo\u021bional\u0103?<\/strong><\/h4>\n<p>Am stabilit faptul c\u0103 noi, fiin\u021bele umane, nu m\u00e2nc\u0103m numai atunci c\u00e2nd ne este foame, ci \u0219i atunci c\u00e2nd trecem printr-un eveniment mai stresant sau avem diferite sentimente puternice. De multe ori confund\u0103m aceast\u0103 dorin\u021b\u0103 de a ron\u021b\u0103i ceva, atunci c\u00e2nd suntem plictisi\u021bi, cu foamea. De aceea ar trebui s\u0103 facem o distinc\u021bie clar\u0103 \u00eentre acestea.<\/p>\n<p>Foamea pe baz\u0103 emo\u021bional\u0103:<\/p>\n<ul>\n<li>Apare atunci c\u00e2nd nu te a\u0219tep\u021bi, dintr-o dat\u0103.<\/li>\n<li>Pare c\u0103 numai un produs anume te poate satisface.<\/li>\n<li>Pare \u0219i urgent\u0103, de parc\u0103 dac\u0103 nu o faci acum o s\u0103 mori de foame.<\/li>\n<li>Aceast\u0103 \u201efoame\u201d pare c\u0103 se simte mai tare \u00een minte dec\u00e2t \u00een stomac.<\/li>\n<li>De obicei, \u00eenainte s\u0103 m\u0103n\u00e2nci, te sim\u021bi inconfortabil.<\/li>\n<\/ul>\n<p>Foamea fizic\u0103:<\/p>\n<ul>\n<li>Vine gradual.<\/li>\n<li>Pare c\u0103 afecteaz\u0103 numai fizicul.<\/li>\n<li>Dispare dup\u0103 ce m\u0103n\u00e2nci.<\/li>\n<\/ul>\n<p>\u0218tim c\u0103 de cele mai multe ori m\u0103n\u0103nci de plictiseal\u0103, de aceea avem un articol special pentru asta pe care \u00eel g\u0103se\u0219ti <a href=\"https:\/\/www.zidezimaibine.sanovita.ro\/2021\/03\/12\/mananci-de-plictiseala-se-intampla-oricui\/\">aici<\/a>.<\/p>\n<p>Acum c\u0103 \u0219tii c\u00e2nd ar trebuit s\u0103 te opre\u0219ti din m\u00e2ncat pentru a nu dep\u0103\u0219i cantitatea necesar\u0103, te po\u021bi bucura de m\u00e2ncare, mai ales dac\u0103 ai aruncat un ochi \u0219i peste articolul cu mindful eating. Ne bucur\u0103m atunci c\u00e2nd vedem c\u0103 vrei s\u0103 devii zi de zi mai bine \u0219i c\u0103 te putem ajuta \u00een aceast\u0103 aventur\u0103.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; To\u021bi am avut momente \u00een care, dintr-un motiv sau altul, am s\u0103rit peste o mas\u0103 sau dou\u0103 \u0219i abia a\u0219tept\u0103m s\u0103 ajungem acas\u0103 pentru a m\u00e2nca \u00een sf\u00e2r\u0219it ceva. De cele mai multe ori, \u00een acele momente, avem tendin\u021ba de a m\u00e2nca mai mult dec\u00e2t trebuie pentru a ne potoli foamea. Acest sentiment \u00een [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":19175,"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":[814,730,716,779,1087],"class_list":{"0":"post-19174","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alimentatie","9":"tag-nutritie","10":"tag-sano-vita","11":"tag-sanovita","12":"tag-zidezimaibine"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum \u00ee\u021bi dai seama c\u0103 ai m\u00e2ncat suficient? 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