{"id":19181,"date":"2021-10-10T13:01:11","date_gmt":"2021-10-10T10:01:11","guid":{"rendered":"https:\/\/www.beta.sanovita.ro\/blog\/?p=19181"},"modified":"2021-10-04T12:24:04","modified_gmt":"2021-10-04T09:24:04","slug":"cum-treci-peste-nu-pot","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cum-treci-peste-nu-pot\/","title":{"rendered":"Cum treci peste \u201enu pot\u201d?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Mul\u021bi dintre noi se confrunt\u0103 frecvent cu \u201enu pot\u201d, atunci c\u00e2nd \u00eencearc\u0103 s\u0103 \u00eenlocuiasc\u0103 un obicei nes\u0103n\u0103tos cu unul mai s\u0103n\u0103tos. Dac\u0103 reu\u0219im, \u00eens\u0103, s\u0103 travers\u0103m aceste bariere psihologice pe care noi singuri ni le impunem, atunci putem reu\u0219i orice. Cum facem acest lucru \u00een ceea ce prive\u0219te stilul de via\u021b\u0103? Cu r\u0103bdare, \u00een mul\u021bi pa\u0219i mici.<\/p>\n<p>Primul dintre ace\u0219tia ar fi s\u0103 \u00ee\u021bi dai seama care sunt, de fapt, barierele tale. Ce te-a \u00eempiedicat s\u0103 \u00ee\u021bi schimbi obiceiurile alimentare \u00een trecut? Ce crezi c\u0103 te-ar putea opri \u00een viitor? Identificarea acestor bariere acum &#8211; \u0219i crearea unui plan care s\u0103 te ajute s\u0103 le dep\u0103\u0219e\u0219ti &#8211; te va ajuta s\u0103 adop\u021bi noi obiceiuri. C\u00e2nd atingi o barier\u0103 &#8211; \u0219i majoritatea oamenilor o fac &#8211; cere ajutor. Vorbe\u0219te cu familia \u0219i cu prietenii, pentru a te \u00eencuraja sau cu un medic, pentru a te asigura c\u0103 \u00ee\u021bi desf\u0103\u0219ori activit\u0103\u021bile \u00een siguran\u021b\u0103.<\/p>\n<p>Exist\u0103 multe motive pentru care poate nu vrei s\u0103 \u00eencerci s\u0103 schimbi obiceiurile alimentare. Iat\u0103 c\u00e2teva bariere frecvente \u0219i c\u00e2teva solu\u021bii la acestea:<\/p>\n<p><strong>1. \u201eNu voi putea niciodat\u0103 s\u0103 schimb modul \u00een care m\u0103n\u00e2nc\u201d \u2013 <\/strong>acest lucru vine de fapt dintr-o team\u0103 de e\u0219ec. Oamenii am\u00e2n\u0103 s\u0103 fac\u0103 schimb\u0103ri \u00een via\u021ba lor din cauza acestei frici. Aceasta te poate \u00eempiedica s\u0103 \u00eencepi s\u0103-\u021bi schimbi stilul de via\u021b\u0103 \u0219i poate ap\u0103rea mai ales \u00een zilele \u00een care te sim\u021bi descurajat. Poate \u00een trecut ai mai \u00eencercat, \u00eens\u0103 totul s-a terminat l\u0103s\u00e2ndu-\u021bi un gust amar privitor la tine \u0219i la voin\u021ba ta. Vreau s\u0103 \u00ee\u021bi spun c\u0103 nu e obligatoriu s\u0103 fie mereu a\u0219a.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Solutii posibile<\/strong>:<\/p>\n<ul>\n<li><strong>Define\u0219te cu mai mult\u0103 aten\u021bie \u201esuccesul\u201d \u0219i \u201ee\u0219ecul\u201d.<\/strong> Dac\u0103 scopul t\u0103u este pur \u0219i simplu s\u0103 \u00ee\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti alegerile alimentare sau s\u0103 pierzi pu\u021bin \u00een greutate, probabil vei avea succes. Un obiectiv de a sl\u0103bi foarte mult, foarte rapid, de a \u201evindeca\u201d o boal\u0103 sau de a m\u00e2nca \u201eperfect\u201d nu este realist \u0219i poate duce foarte u\u0219or la e\u0219ec.<\/li>\n<li><strong>Stabile\u0219te obiective mici, m\u0103surabile<\/strong>. Consumul a dou\u0103 buc\u0103\u021bi de fructe pe zi este un obiectiv destul de u\u0219or de atins. \u00cens\u0103 a renun\u021ba la m\u00e2ncarea ta preferat\u0103 este mult mai greu \u0219i este mai probabil s\u0103 nici nu \u00eencerci m\u0103car. Toate schimb\u0103rile se fac cu pa\u0219i mici \u00eenlocuind acolo unde o po\u021bi face cu u\u0219urin\u021b\u0103. Apoi, pe parcurs, vei reu\u0219i inclusiv cu aspectele nutri\u021bionale nes\u0103n\u0103toase dar de care e\u0219ti legat emo\u021bional.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>2. \u201eNu am timp s\u0103 fac schimb\u0103ri\u201d <\/strong>&#8211; este un motiv foarte comun. Poate lua forma \u201eVia\u021ba mea este prea ocupat\u0103\u201d sau \u201eM\u0103 simt mereu gr\u0103bit\/\u0103\u201d sau \u201eAm lucruri mai importante de f\u0103cut\u201d.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Solutii posibile:<\/strong><\/p>\n<ul>\n<li>G\u0103se\u0219te modalit\u0103\u021bi sau <strong>tehnici de a gestiona mai bine timpul<\/strong>, cum ar fi <a href=\"https:\/\/www.zidezimaibine.sanovita.ro\/2021\/04\/19\/ce-e-tehnica-pomodoro-de-organizare-a-timpului\/\">tehnica pomodoro<\/a>.<\/li>\n<li><strong>\u00centreab\u0103-i pe ceilal\u021bi<\/strong> cum reu\u0219esc s\u0103 includ\u0103 o alimenta\u021bie s\u0103n\u0103toas\u0103 \u00een via\u021ba lor.<\/li>\n<li>Nu \u00eencerca s\u0103 faci prea multe modific\u0103ri simultan. <a href=\"https:\/\/www.zidezimaibine.sanovita.ro\/2021\/01\/30\/schimba-ti-obiceiurile-alimentare-si-fa-o-echilibrat\/\">Modific\u0103rile mici<\/a> necesit\u0103 mai pu\u021bin timp, dar se cumuleaz\u0103.<\/li>\n<li><strong>Cere ajutor familiei \u0219i prietenilor<\/strong> pe m\u0103sur\u0103 ce \u00ee\u021bi schimbi comportamentul alimentar. Acest lucru poate presupune ca ace\u0219tia s\u0103 te ajute s\u0103 \u00ee\u021bi eliberezi timpul.<\/li>\n<li><strong>G\u0103te\u0219te mese rapide<\/strong>. Mul\u021bi oameni cred c\u0103 pentru a m\u00e2nca bine, ai nevoie de mult timp pentru a g\u0103ti. Dar exist\u0103 multe c\u0103r\u021bi de bucate despre cum s\u0103 preg\u0103ti\u021bi mese rapide \u0219i s\u0103n\u0103toase.<\/li>\n<li><a href=\"https:\/\/www.zidezimaibine.sanovita.ro\/2021\/02\/09\/cum-sa-combatem-scuza-nu-am-timp-de-sport\/\">\u00cen ceea ce prive\u0219te sportul<\/a>, poate o or\u0103 de exerci\u021bii pe zi pare mult. \u00cens\u0103 ast\u0103zi po\u021bi face 15 minute de mi\u0219care, con\u0219tient\u0103 \u0219i impus\u0103. Apoi g\u00e2nde\u0219te-te cum te-a f\u0103cut s\u0103 te sim\u021bi acest lucru. Fiind atent la starea ta psihic\u0103 dup\u0103 cele 15 minute, m\u00e2ine vei putea mai mult.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>3. \u201eNu-mi plac alimentele s\u0103n\u0103toase\u201d &#8211; <\/strong>mul\u021bi oameni folosesc acest motiv sau varia\u021bii ale acestuia, cum ar fi \u201eNu-mi plac legumele\u201d, \u201eNu-mi plac alimentele cu con\u021binut sc\u0103zut de gr\u0103simi\u201d sau \u201eNu pot s\u0103 renun\u021b la dulciuri\u201d. Deseori, \u00een spatele acestor motive se afl\u0103 frica de necunoscut.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Solutii posibile:<\/strong><\/p>\n<ul>\n<li><strong>D\u0103-le timp.<\/strong> Preferin\u021bele alimentare se modific\u0103 lent, dar se schimb\u0103 \u00een timp. Adoptarea unui nou obicei poate dura 3 luni sau mai mult. Convinge-te s\u0103 scapi de prejudec\u0103\u021bile cu privire la ceea ce \u00ee\u021bi place \u0219i ce nu \u00ee\u021bi place \u0219i d\u0103 o nou\u0103 \u0219ans\u0103 celor din urm\u0103.<\/li>\n<li><strong>Ia-o usor.<\/strong> Nu trebuie s\u0103 renun\u021bi complet la alimentele preferate, dar poate c\u0103 va trebui s\u0103 le r\u0103re\u0219ti. Redu num\u0103rul modific\u0103rilor de la un moment dat \u0219i acord\u0103-\u021bi timp pentru a te adapta.<\/li>\n<li><strong>Admite factorii care \u00ee\u021bi influen\u021beaz\u0103 preferin\u021bele alimentare<\/strong>. Morcovii nu sunt la fel de tentan\u021bi pentru o reclam\u0103, de exemplu. De asemenea, dac\u0103 crezi c\u0103 sunt \u201em\u00e2ncare de iepure\u201d, \u00eencearc\u0103 s\u0103 \u00eenlocuie\u0219ti aceste mesaje negative cu mesaje pozitive, care s\u0103 te \u00eencurajeze s\u0103 \u00eei incluzi \u00een dieta ta.<\/li>\n<li><strong>\u00cencearc\u0103 treptat s\u0103 \u00eenlocuie\u0219ti<\/strong> dulciurile, de exemplu, <strong>cu variante mai s\u0103n\u0103toase<\/strong>, precum fructele sau diverse preparate dulci g\u0103tite c\u00e2t mai dietetic.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>4. \u201eAlimentele s\u0103n\u0103toase cost\u0103 prea mult\u201d- <\/strong>este adev\u0103rat c\u0103 lucruri precum produsele proaspete, p\u00e2inea integral\u0103 \u0219i alte produse alimentare s\u0103n\u0103toase pot costa mai mult dec\u00e2t fast-food \u0219i junk food. \u00cens\u0103 te po\u021bi men\u021bine \u00een limita bugetului, aloc\u00e2nd pu\u021bin timp suplimentar pentru planificare, cump\u0103r\u0103turi \u0219i g\u0103tit. Cu c\u00e2t investe\u0219ti mai mult timp, cu at\u00e2t vei economisi mai mul\u021bi bani.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Solutii posibile:<\/strong><\/p>\n<ul>\n<li><strong>Economise\u0219te bani \u00eenv\u0103\u021b\u00e2nd \u0219i planific\u00e2nd<\/strong><a href=\"https:\/\/www.sanovita.ro\/blog\/cum-sa-ti-planifici-mesele-de-post-in-mod-sanatos\/\">. Planific\u0103 mesele<\/a> \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, astfel \u00eenc\u00e2t s\u0103 scad\u0103 nevoia \u2013 sau pofta &#8211; de a m\u00e2nca \u00een ora\u0219 sau de a comanda. Planific\u0103 meniurile astfel \u00eenc\u00e2t s\u0103 \u00ee\u021bi r\u0103m\u00e2n\u0103 \u0219i pentru mesele viitoare.<\/li>\n<li>La supermarket, economise\u0219te bani <strong>cump\u0103r\u00e2nd marca magazinului<\/strong> \u00een loc de m\u0103rci de renume \u0219i cump\u0103r\u00e2nd din rafturile pentru <strong>alimente vrac<\/strong>.<\/li>\n<li>Cump\u0103r\u0103 p\u00e2ine din cereale integrale vechi de o zi la reducere la un magazin local de panifica\u021bie.<\/li>\n<li>Dac\u0103 nu e\u0219ti obi\u0219nuit s\u0103 g\u0103te\u0219ti, \u00eencepe s\u0103 \u00eenve\u021bi. Nu este greu s\u0103 g\u0103te\u0219ti mese simple, ieftine \u0219i s\u0103n\u0103toase.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>5. \u201eVoi fi criticat sau luat \u00een der\u00e2dere dac\u0103 m\u0103n\u00e2nc alimente s\u0103n\u0103toase\u201d &#8211; <\/strong>mul\u021bi oameni sunt \u00eempiedica\u021bi s\u0103 \u00ee\u0219i schimbe obiceiurile alimentare din cauza modului \u00een care cred c\u0103 vor fi v\u0103zu\u021bi de ceilal\u021bi. Poate fi greu s\u0103 urmezi un plan de alimenta\u021bie s\u0103n\u0103toas\u0103 atunci c\u00e2nd familia \u0219i prietenii nu te sus\u021bin.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Solutii posibile:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><a href=\"https:\/\/www.zidezimaibine.sanovita.ro\/2021\/04\/07\/cum-sa-ti-faci-prieteni-la-fel-de-fit-ca-tine\/\">G\u0103se\u0219te al\u021bi prieteni care vor s\u0103 se schimbe<\/a>. F\u0103 un curs despre g\u0103titul meselor s\u0103n\u0103toase, g\u0103se\u0219te o comunitate online sau implic\u0103-\u021bi familia. Mul\u021bi oameni lucreaz\u0103 la probleme nutri\u021bionale \u0219i \u00ee\u021bi pot oferi sprijin.<\/li>\n<li>G\u0103se\u0219te restaurante unde te sim\u021bi confortabil.<\/li>\n<li>Comand\u0103 <strong>alimente g\u0103tite \u00eentr-un mod mai s\u0103n\u0103tos<\/strong> (de exemplu, preparate pe gr\u0103tar, \u00een loc de a fi pr\u0103jite \u00een ulei). Este un lucru obi\u0219nuit \u0219i este posibil ca personalul s\u0103 fie destul de familiarizat cu solicit\u0103rile tale .<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>6. \u201eNu m\u0103 pricep s\u0103 fac schimb\u0103ri\u201d <\/strong>&#8211; poate lua forma \u201eSunt prea b\u0103tr\u00e2n pentru a face schimb\u0103ri\u201d. Adesea, stima de sine sc\u0103zut\u0103 face dificil\u0103 schimbarea.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Solutii posibile:<\/strong><\/p>\n<ul>\n<li><strong>F\u0103 modific\u0103ri mici \u0219i m\u0103surabile<\/strong>. Sunt mai u\u0219or de realizat \u0219i de obicei provoac\u0103 mai pu\u021bin\u0103 fric\u0103, deoarece exist\u0103 un risc mai mic. De exemplu, \u00eencearc\u0103 s\u0103 m\u0103n\u00e2nci cu o bucat\u0103 de fruct mai mult pe zi dec\u00e2t de obicei.<\/li>\n<li><strong>Lucreaz\u0103 la respectul de sine<\/strong>, dac\u0103 acesta este o problem\u0103. Consilierea poate ajuta cu probleme de stim\u0103 de sine. Succesul pe care \u00eel sim\u021bi din \u00eembun\u0103t\u0103\u021birea obiceiurilor alimentare poate \u00eembun\u0103t\u0103\u021bi \u0219i stima de sine. Pu\u021bin c\u00e2te pu\u021bin, po\u021bi \u00eencepe s\u0103 schimbi modul \u00een care te vezi \u0219i capacitatea \u00eens\u0103\u0219i de a te schimba.<\/li>\n<li>Pentru a identifica propriile bariere \u00een calea schimb\u0103rii obiceiurilor alimentare, g\u00e2nde\u0219te-te la ultimele d\u0103\u021bi \u00een care ai vrut s\u0103 \u00ee\u021bi schimbi comportamentul alimentar, dar nu ai f\u0103cut-o. Ce te-a retinut? Noteaz\u0103-\u021bi motivele. Apoi, pentru fiecare dintre aceste motive, scrie un r\u0103spuns care te ajut\u0103 s\u0103 reconsideri alegerea. Uit\u0103-te la lista ta de motive \u0219i r\u0103spunsuri ori de c\u00e2te ori e\u0219ti pe cale s\u0103 alegi ce s\u0103 m\u0103n\u00e2nci.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\u0218i a\u0219a, u\u0219or, u\u0219or, fiind atent la tine \u0219i la cum te sim\u021bi dup\u0103 ce ai f\u0103cut un pas mic \u00een direc\u021bia cea bun\u0103, vei descoperi c\u0103 po\u021bi mai mult. Aceasta este re\u021beta pentru cei mai mul\u021bi dintre noi. Exist\u0103 \u0219i situa\u021bii particulare \u00een care e nevoie de mai mult de lucru, poate \u0219i de un psiholog, schimbarea stilului de via\u021b\u0103 fiind o provocare psihic\u0103, \u00een primul r\u00e2nd. \u00cens\u0103 ceea ce trebuie s\u0103 ne motiveze pe fiecare dintre noi este faptul c\u0103 reu\u0219ita este la o mic\u0103 distan\u021b\u0103. Trebuie doar s\u0103 \u00eencep s\u0103 fac pa\u0219i mici \u00een acea direc\u021bie.<\/p>\n<p><iframe loading=\"lazy\" title=\"Cum s\u0103 treci peste \u201dnu pot\u201d?\" width=\"696\" height=\"392\" src=\"https:\/\/www.youtube.com\/embed\/L_CKIdv1BmQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Mul\u021bi dintre noi se confrunt\u0103 frecvent cu \u201enu pot\u201d, atunci c\u00e2nd \u00eencearc\u0103 s\u0103 \u00eenlocuiasc\u0103 un obicei nes\u0103n\u0103tos cu unul mai s\u0103n\u0103tos. Dac\u0103 reu\u0219im, \u00eens\u0103, s\u0103 travers\u0103m aceste bariere psihologice pe care noi singuri ni le impunem, atunci putem reu\u0219i orice. Cum facem acest lucru \u00een ceea ce prive\u0219te stilul de via\u021b\u0103? Cu r\u0103bdare, \u00een [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":19184,"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":[715,730,716,779],"class_list":{"0":"post-19181","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-corina-dan","9":"tag-nutritie","10":"tag-sano-vita","11":"tag-sanovita"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum treci peste \u201enu pot\u201d? 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