{"id":6697,"date":"2025-03-25T06:45:25","date_gmt":"2025-03-25T04:45:25","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=6697"},"modified":"2025-03-25T17:17:13","modified_gmt":"2025-03-25T15:17:13","slug":"10-gustari-sanatoase-sub-200-de-calorii","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/10-gustari-sanatoase-sub-200-de-calorii\/","title":{"rendered":"10+ idei de gust\u0103ri s\u0103n\u0103toase care con\u021bin sub 200 de calorii"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><div id=\"tdi_1\" class=\"tdc-row\"><div class=\"vc_row tdi_2  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_2,\r\n                .tdi_2 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_2,\r\n\t\t\t\t.tdi_2 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_2 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_4  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_4{\r\n                    vertical-align: baseline;\r\n                }.tdi_4 > .wpb_wrapper,\r\n\t\t\t\t.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_4 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" >[vc_column_text]<span style=\"font-weight: 400;\">Gust\u0103rile sunt o parte fireasc\u0103 a vie\u021bii noastre \u2013 ne ofer\u0103 energie \u00eentre mese, ne acompaniaz\u0103 la un film sau ne \u021bin de foame \u00een zilele aglomerate. Problema apare atunci c\u00e2nd, din grab\u0103 sau obi\u0219nuin\u021b\u0103, alegem variante pline de zah\u0103r, gr\u0103simi \u0219i sare, care ne ofer\u0103 satisfac\u021bie pe moment, dar pot avea efecte negative asupra s\u0103n\u0103t\u0103\u021bii pe termen lung.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">De multe ori, nu ne planific\u0103m gust\u0103rile, ci lu\u0103m ce avem la \u00eendem\u00e2n\u0103, f\u0103r\u0103 s\u0103 realiz\u0103m c\u0103 acestea pot ajunge s\u0103 reprezinte chiar \u0219i un sfert din caloriile zilnice. Dac\u0103 \u00eens\u0103 le alegem cu aten\u021bie, gust\u0103rile pot deveni nu doar o surs\u0103 de energie, ci \u0219i un aliat al unui stil de via\u021b\u0103 echilibrat. \u00cen acest articol, \u00ee\u021bi vom ar\u0103ta cum s\u0103 transformi gust\u0103rile \u00eentr-o alegere s\u0103n\u0103toas\u0103, hr\u0103nitoare \u0219i gustoas\u0103, astfel \u00eenc\u00e2t s\u0103 te bucuri de fiecare moment al zilei f\u0103r\u0103 compromisuri.<\/span><\/p>\n<h2>Ce sunt gust\u0103rile?<\/h2>\n<p style=\"text-align: justify;\">Gust\u0103rile sunt mini-mese rapide, situate \u00eentre mesele pricipale. Ele asigur\u0103 corpului t\u0103u resurse constante de energie \u00een a\u0219a fel \u00eenc\u00e2t s\u0103 func\u021bioneze la capacitate maxim\u0103 pe tot parcursul zilei. Gust\u0103rile s\u0103n\u0103toase pot fi chiar un ajutor de n\u0103dejde pentru sl\u0103bit, deoarece reduc senza\u021bia de foame \u0219i riscul de a consuma por\u021bii prea mari la mesele principale. De asemenea, ele ajut\u0103 la men\u021binerea unui nivel stabil al glicemiei \u0219i reduc pofta de alimente nes\u0103n\u0103toase.<\/p>\n<p><iframe style=\"width: 100%; border: none; height: 530px;\" title=\"Abonare newsletter\" src=\"https:\/\/sanovita.ro\/content\/abonare-newsletter-39?content_only=1\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<h3><strong><br \/>\nCaracteristicile unei gust\u0103ri s\u0103n\u0103toase<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bogat\u0103 \u00een fibre<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cu un nivel sc\u0103zut de calorii<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Far\u0103 sare sau cu un con\u021binut redus de sare<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Far\u0103 zahar ad\u0103ugat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constituit\u0103 din produse proaspete (gen fructe, legume sau nuci) \u0219i deloc sau foarte pu\u021bin procesate<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Beneficiile gust\u0103rilor s\u0103n\u0103toase<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">De\u0219i gust\u0103rile pot avea un rol important \u00een meniul nostru, nu mul\u021bi dintre noi le iau cu adev\u0103rat \u00een serios. Acestea nu doar c\u0103 sunt o parte normal\u0103 a fiec\u0103rei zi, ci sunt \u0219i benefice s\u0103n\u0103t\u0103\u021bii, at\u00e2ta timp c\u00e2t alegem gust\u0103rile potrivite. Principalul motiv pentru care m\u00e2nc\u0103m gust\u0103ri este acela de a preveni foamea \u2013 \u00eens\u0103 acestea ofer\u0103 \u0219i avantaje fizice \u0219i cognitive.<\/span><\/p>\n<h3><b>Pot spori capacitatea de concentrare pe tot parcursul zilei, ajut\u00e2ndu-ne s\u0103 men\u021binem un nivel optim al zah\u0103rului din s\u00e2nge<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Corpul nostru diger\u0103 alimente care includ gr\u0103simi, proteine \u200b\u200b\u0219i fibre \u00eentr-un ritm mai lent \u0219i mai consistent \u0219i, prin urmare, elibereaz\u0103 treptat glucoz\u0103, men\u021bin\u00e2nd un nivel constant al acesteia la nivelul creierului. \u00cen schimb, o gustare cu un con\u021binut ridicat de zah\u0103r rafinat elibereaz\u0103 rapid glucoz\u0103, care atrage dup\u0103 sine cre\u0219terea nivelului insulinei, iar \u00een scurt timp \u00ee\u021bi va fi \u0219i mai foame, iar capacitatea de concentrare se va diminua.<\/span><\/p>\n<h3><b>Ajut\u0103 la prevenirea supraaliment\u0103rii la mesele principale<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Exist\u0103 o diferen\u021b\u0103 \u00eentre \u201ea-\u021bi strica foamea\u201d \u0219i a-\u021bi preg\u0103ti corpul cu substan\u021be nutritive vitale. Atunci c\u00e2nd te a\u0219ezi la cin\u0103 fl\u0103m\u00e2nd\/\u0103 po\u021bi consuma mai multe calorii dec\u00e2t ai, de fapt, nevoie. De asemenea, c\u00e2nd ne este foarte foame, avem tendin\u021ba de a m\u00e2nca mai repede. Or mai multe studii au ar\u0103tat c\u0103 persoanele care m\u0103n\u00e2nc\u0103 mai lent consum\u0103 de obicei mai pu\u021bine calorii.<\/span><\/p>\n<h3><b>Pentru oricine care se antreneaz\u0103 sau practic\u0103 un sport, gust\u0103rile \u00eenainte \u0219i dup\u0103 antrenament au un rol foarte important pentru optimizarea performan\u021bei<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Gust\u0103rile cu carbohidra\u021bi pe care le m\u00e2nc\u0103m \u00eenaintea antrenamentului ne pot ajuta s\u0103 ne men\u021binem nivelul de energie \u00een timpul activit\u0103\u021bii. De asemenea, este important s\u0103 ai \u00een geant\u0103 gust\u0103rile potrivite pentru dup\u0103 ce ai terminat antrenamentul. Pierdem multe minerale care trebuie \u00eenlocuite rapid, astfel \u00eenc\u00e2t corpurile noastre s\u0103 poat\u0103 func\u021biona eficient. Cu o deficien\u021b\u0103 a anumitor minerale, cum ar fi magneziul, este posibil s\u0103 sim\u021bim oboseal\u0103, crampe musculare, iar oxigenul ajunge mai greu la celulele noastre musculare. La scurt timp dup\u0103 antrenament, se recomand\u0103 gust\u0103rile predominant proteice, care ajut\u0103 la refacerea fibrei musculare care tocmai a fost lucrat\u0103.<\/span><\/p>\n<h3><b>Contribuie la \u00eendeplinirea nevoilor de energie \u0219i nutri\u021bie, oferind nutrien\u021bi esen\u021biali precum vitamine, minerale, proteine \u0219i fibre<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Cheia este s\u0103 alegi gust\u0103ri s\u0103n\u0103toase (cele cu un con\u021binut sc\u0103zut de gr\u0103simi saturate, sare \u0219i zah\u0103r \u0219i o surs\u0103 bun\u0103 de vitamine, minerale \u0219i fibre) \u0219i s\u0103 urm\u0103ri\u021bi dimensiunile por\u021biilor. De exemplu, gust\u0103rile pot fi un mod de a cre\u0219te aportul de fructe \u0219i legume sau de a \u00eencorpora ni\u0219te nuci \u00een dieta ta.<\/span><\/p>\n<p style=\"text-align: justify;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-4062 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/migdale-e1503946855452.jpg\" alt=\"migdale\" width=\"1200\" height=\"800\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/migdale-e1503946855452.jpg 1200w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/migdale-e1503946855452-324x216.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/migdale-e1503946855452-768x512.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/migdale-e1503946855452-729x486.jpg 729w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/strong><\/p>\n<h2><span style=\"font-weight: 400;\">C\u00e2te gust\u0103ri e bine s\u0103 ai \u00eentr-o zi?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Desigur, exist\u0103 \u0219i numeroase motive emo\u021bionale pentru care ron\u021b\u0103im pe parcursul zilei: c\u00e2nd este timpul s\u0103 facem o pauz\u0103, c\u00e2nd ne plictisim, c\u00e2nd s\u0103rb\u0103torim cu al\u021bii sau, poate, c\u00e2nd ne sim\u021bim pu\u021bin tri\u0219ti. De unde \u0219tii dac\u0103 ai nevoie de o gustare? Ce semnale ar trebui s\u0103 cau\u021bi?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pentru \u00eenceput, dac\u0103 sim\u021bi c\u0103 \u00eencepe s\u0103 \u00ee\u021bi fie foame, ia o gustare. Totu\u0219i, ce \u00eenseamn\u0103 s\u0103 \u201e\u00ee\u021bi fie foame\u201d? Semnele sunt, de obicei, mult mai subtile dec\u00e2t \u201echir\u0103itul ma\u021belor\u201d, care poate fi adesea \u00een\u0103bu\u0219it de un pahar cu ap\u0103, deoarece de multe ori \u00eencurc\u0103m setea cu foamea. Energia ta \u00eencepe s\u0103 scad\u0103? Poate c\u0103 abilitatea ta de a te concentra asupra unei sarcini simple devine o provocare. Devii mai iritabil? C\u00e2nd oricare dintre aceste simptome \u00eencep s\u0103 ias\u0103 la suprafa\u021b\u0103, este timpul gust\u0103rii. O persoan\u0103 s\u0103n\u0103toas\u0103 cu o greutate normal\u0103 ar putea avea una\u2013dou\u0103 gust\u0103ri pe zi, \u00een general la jum\u0103tatea distan\u021belor orare dintre mesele principale, dac\u0103 simte nevoia.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Nucile \u0219i fructele uscate ca gust\u0103ri s\u0103n\u0103toase<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pentru c\u0103 nu mereu avem timp s\u0103 preg\u0103tim pe l\u00e2ng\u0103 mesele principale \u0219i gust\u0103ri, putem apela la variante rapide, care nu necesit\u0103 preg\u0103tire. \u00cen afar\u0103 de fructe \u0219i legume, pe care le-am men\u021bionat mai sus, o alternativ\u0103 bun\u0103 \u0219i foarte versatil\u0103 sunt nucile \u0219i fructele uscate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">O por\u021bie moderat\u0103 de nuci este de un pumn semi-\u00eenchis (max 30 g\/zi). Similar \u0219i la fructe uscate.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nucile<\/b><span style=\"font-weight: 400;\"> \u2013 <\/span><a href=\"https:\/\/www.sanovita.ro\/caju-crud-150g-692.html\"><span style=\"font-weight: 400;\">caju<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sanovita.ro\/migdale-100g-178.html\"><span style=\"font-weight: 400;\">migdale<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sanovita.ro\/alune-de-padure-1127.html\"><span style=\"font-weight: 400;\">alune de p\u0103dure<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sanovita.ro\/fistic-crud-150g-473.html\"><span style=\"font-weight: 400;\">fistic<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sunt bogate \u00een gr\u0103simi, s\u0103race \u00een carbohidra\u021bi \u0219i o surs\u0103 excelent\u0103 de mai mul\u021bi nutrien\u021bi, inclusiv vitamina E, magneziu \u0219i seleniu. Nucile con\u021bin antioxidan\u021bi cunoscu\u021bi sub numele de polifenoli, care v\u0103 pot proteja de colesterolul \u201er\u0103u\u201d. S-a demonstrat c\u0103 nucile sunt un aliat de n\u0103dejde chiar \u0219i \u00een programele de reducere ponderal\u0103 pentru c\u0103 au un tablou nutri\u021bional complex \u0219i ofer\u0103 sa\u021bietate. De asemenea, au un con\u021binut ridicat de fibre, ceea ce poate reduce riscul apari\u021biei mai multor boli, te ajut\u0103 s\u0103 te men\u021bii plin \u0219i \u00eembun\u0103t\u0103\u021besc s\u0103n\u0103tatea intestinelor.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Mai multe detalii despre fiecare tip de nuci po\u021bi citi <\/b><a href=\"https:\/\/www.sanovita.ro\/blog\/cele-mai-populare-5-tipuri-de-nuci-beneficii-si-continut-nutritional\/\"><b>aici<\/b><\/a><b>.<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fructe uscate<\/b><span style=\"font-weight: 400;\"> \u2013 <\/span><a href=\"https:\/\/www.sanovita.ro\/merisor-confiat-500g-85.html\"><span style=\"font-weight: 400;\">meri\u0219or<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sanovita.ro\/stafide-150g-249.html\"><span style=\"font-weight: 400;\">stafide<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sanovita.ro\/gojiberries-100g-119.html\"><span style=\"font-weight: 400;\">goji<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sanovita.ro\/curmale-fara-samburi-250g-97.html\"><span style=\"font-weight: 400;\">curmale<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sanovita.ro\/smochine-250g-361.html\"><span style=\"font-weight: 400;\">smochine<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sunt bogate \u00een fibre, vitamine, minerale \u0219i antioxidan\u021bi fenolici, care au numeroase beneficii pentru s\u0103n\u0103tate. Consumul moderat de fructe uscate a fost asociat cu un aport crescut de nutrien\u021bi \u0219i cu un risc redus de obezitate. Stafidele sunt bogate \u00een fibre, potasiu \u0219i al\u021bi compu\u0219i vegetali. Consumul de stafide ar putea \u00eembun\u0103t\u0103\u021bi controlul glicemiei, sc\u0103derea tensiunii arteriale \u0219i a colesterolului, precum \u0219i sc\u0103derea inflama\u021biei.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">De aceea, am creat noile mixuri de nuci \u0219i fructe uscate care s\u0103 satisfac\u0103 nevoia de gust\u0103ri s\u0103n\u0103toase pe care fiecare dintre noi o are. Acestea vin \u00een 4 sortimente \u2013 <\/span><a href=\"https:\/\/www.sanovita.ro\/fun-mix-50g-1284.html\"><span style=\"font-weight: 400;\">Fun mix<\/span><\/a><span style=\"font-weight: 400;\"> (nuci \u0219i semin\u021be coapte \u0219i s\u0103rate),<\/span><a href=\"https:\/\/www.sanovita.ro\/tropical-mix-50g-1282.html\"><span style=\"font-weight: 400;\"> Tropical mix<\/span><\/a><span style=\"font-weight: 400;\"> (fructe uscate \u0219i confiate), <\/span><a href=\"https:\/\/www.sanovita.ro\/fruit-show-50g-1283.html\"><span style=\"font-weight: 400;\">Fruit show<\/span><\/a><span style=\"font-weight: 400;\"> (fructe uscate) \u0219i <\/span><a href=\"https:\/\/www.sanovita.ro\/royal-mix-50g-1285.html\"><span style=\"font-weight: 400;\">Royal mix<\/span><\/a><span style=\"font-weight: 400;\"> (nuci crude). Astfel, este \u0219i mai u\u0219or s\u0103 ai combina\u021bia perfect\u0103 de gust\u0103ri s\u0103n\u0103toase, rapide \u0219i u\u0219or de m\u0103surat ca s\u0103 \u00ee\u021bi dea energie pe parcursul \u00eentregii zile!<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Idei de gust\u0103ri s\u0103n\u0103toase<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Iat\u0103 10 de idei de gust\u0103ri s\u0103n\u0103toase care con\u021bin mai pu\u021bin de 200 de calorii \u0219i pe care le po\u021bi include \u00een meniurile tale zilnice<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Un m\u0103r mediu sau o par\u0103, \u00eempreun\u0103 cu 12 migdale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O jum\u0103tate de can\u0103 (aproximativ 120 ml) cu fructe de p\u0103dure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O banana mica cu 1 lingura nu foarte plina (max 15 ml) cu unt de arahide nes\u0103rat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Un sfert de can\u0103 de amestec de fructe uscate \u0219i nuci (far\u0103 adaos de zahar sau sare).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doua cani de popcorn, \u00eens\u0103 far\u0103 adaos de sare, arome sau ulei la preparare \u2013 ceea ce exclude din start\u00a0 majoritatea produselor preambalate de pe pia\u021b\u0103 \u0219i chiar a pungilor pentru f\u0103cut la microunde. Cea mai sigura varainta este s\u0103 cumperi porumb special pentru floricele \u0219i s\u0103 \u00eel faci chiar tu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O cea\u0219c\u0103 (240 ml) de struguri sau de ro\u0219ii chery cu 3 linguri de pate de linte f\u0103cut \u00een casa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O cea\u0219c\u0103 (240 ml) de morcovi cruzi, broccoli sau ardei gras cu 2 linguri de humus.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O supa de ro\u0219ii (240 ml) cu cinci biscui\u021bi de tip crackers din cereale integrale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">O treime de cana de fulgi de ov\u0103z cu 1 cana (240 ml) lapte vegetal. Pentru un plus de gust po\u021bi s\u0103 adaugi putina scor\u021bi\u0219oar\u0103.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Un smoothie f\u0103cut dintr-o cea\u0219c\u0103 (240 ml) lapte vegetal amestecat cu o jum\u0103tate de banana mica \u0219i o jum\u0103tate de cea\u0219c\u0103 de fructe de p\u0103dure<\/span><\/li>\n<\/ol>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4058 size-full\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/biscuite.jpg\" alt=\"biscuite\" width=\"960\" height=\"720\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/biscuite.jpg 960w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/biscuite-324x243.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/biscuite-768x576.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/biscuite-648x486.jpg 648w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/biscuite-80x60.jpg 80w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/08\/biscuite-265x198.jpg 265w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><span style=\"font-weight: 400;\">Ce trebuie s\u0103 faci pentru a beneficia din plin de gust\u0103ri?<\/span><\/h2>\n<h3><b>Nu exagera!<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Gust\u0103rile sunt bune at\u00e2ta timp c\u00e2t alegi gust\u0103ri s\u0103n\u0103toase \u0219i NU m\u0103n\u00e2nci prea mult. Daca \u00een loc de 3 mese principale \u0219i 2 gust\u0103ri tu transformi meniul zinic \u00een 5 mese copioase, clar vei acumula kilograme \u00een plus, iar s\u0103n\u0103tatea ta v\u0103 avea de suferit. Calculate corect, micile gust\u0103ri intre mese te pot \u00eempiedic\u0103 s\u0103 m\u0103n\u00e2nci \u00een exces la mesele principale. \u00cen plus, ele te ajuta s\u0103 explici corpului c\u0103 nu trebuie s\u0103 transforme nimic din ceea ce prime\u0219te \u00een depozite de gr\u0103sime, poate s\u0103 arda lini\u0219tit toate caloriile \u0219i s\u0103 le transforme \u00een energie, c\u0103 nu v\u0103 r\u0103m\u00e2ne nealimentat o perioada lunga.<\/span><\/p>\n<h3><b>Creeaz\u0103 obi\u0219nuin\u021be bune<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Gust\u0103rile dintre mese sunt importante at\u00e2t pentru copii, c\u00e2t \u0219i pentru adul\u021bi. Adul\u021bilor le ofer\u0103 resurse pentru a-\u0219i \u00eendeplini sarcinile cu maxim de randament pe tot parcursul zilei. Copiilor le dau, de asemenea, energia at\u00e2t de necesara pentru cre\u0219tere, scoal\u0103 \u0219i sport. Ofer\u0103 copiilor tai gust\u0103ri s\u0103n\u0103toase, \u00eenva\u021b\u0103-i chiar de mici s\u0103 le aleag\u0103 singuri \u0219i le vei crea deprinderi care le vor influenta benefic \u00eentreag\u0103 via\u021b\u0103.<\/span><\/p>\n<h3><b>Lucruri de care trebuie s\u0103 te fere\u0219ti<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evita gust\u0103rile cu zahar ad\u0103ugat pentru a evita excesul de calorii \u0219i pentru a-\u021bi men\u021bine din\u021bii s\u0103n\u0103to\u0219i.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Evita b\u0103uturile acidulate (mai ales cele energizante, dar nu numai) bogate \u00een calorii \u0219i gust\u0103rile preambalate de tip snacksuri, chipsuri sau m\u00e2ncarea fast food. \u00cen loc de o b\u0103utur\u0103 \u00eendulcit\u0103 bea un pahar de apa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nu manca mereu acela\u0219i lucru, ci variaz\u0103. Evi\u021bi \u00een acest fel plictiseala alimentara \u0219i asiguri organismului t\u0103u \u00eentreag\u0103 doza de vitamine, minerale, fibre, antioxidan\u021bi \u0219i alti nutrien\u021bi cu ajutorul c\u0103rora el lupta \u00eempotriv\u0103 bolilor.<\/span><\/span><\/li>\n<\/ul>\n<p><iframe style=\"width: 100%; border: none; height: 530px;\" title=\"Abonare newsletter\" src=\"https:\/\/sanovita.ro\/content\/abonare-newsletter-39?content_only=1\" data-mce-fragment=\"1\"><\/iframe><\/p>\n<h2><span style=\"font-weight: 400;\">Cum ar fi bine s\u0103 alegi gust\u0103rile?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u201eTrucul\u201d, care de fapt nu este niciun truc, este s\u0103 te ui\u021bi \u00eentotdeauna pe eticheta produselor ambalate. Poate c\u0103 imaginea de pe ambalaj este \u00eentr-adev\u0103r promi\u021b\u0103toare, iar gustul s\u0103 nu dezam\u0103geasc\u0103 a\u0219tept\u0103rile. \u00cens\u0103 prea des se \u00eent\u00e2mpl\u0103 ca din grab\u0103 sau neaten\u021bie s\u0103 nu \u0219tim cu adev\u0103rat pe ce d\u0103m banii \u0219i ce punem \u00een gur\u0103.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00cen al doilea r\u00e2nd, \u00eencearc\u0103 s\u0103 cau\u021bi gust\u0103ri care s\u0103 con\u021bin\u0103 destule fibre, proteine \u0219i un num\u0103r rezonabil de calorii. E bine s\u0103 fie hr\u0103nitor, dar gust\u0103rile nu trebuie s\u0103 \u021bin\u0103 loc de mas\u0103. Poate c\u0103 \u021bin de foame \u0219i nu con\u021bin ingrediente nocive, dar nu se pot compara cu o mas\u0103 diversificat\u0103 \u0219i g\u0103tit\u0103 a\u0219a cum trebuie. De aceea rondelele de orez sau sticksurile organice de secar\u0103 sunt un exemplu bun de gustare \u00eentre mese cu mai pu\u021bine calorii, dar care s\u0103 \u0219i ofere acel sentiment de sa\u021bietate ce potole\u0219te foamea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00cen acela\u0219i timp, fructele \u0219i legumele ar trebui s\u0103 fac\u0103 parte din gust\u0103rile tale cotidiene. Chiar nu te po\u021bi pl\u00e2nge c\u0103 nu ai de unde alege fructe acum, cu mere, banane, portocale 365 de zile pe an la supermarket \u2013 ba\u0219ca fructele de sezon (cele mai recomandate!). Dac\u0103 se \u00eent\u00e2mpl\u0103 s\u0103 ui\u021bi s\u0103 iei fructe din c\u00e2nd \u00een c\u00e2nd, po\u021bi oric\u00e2nd apela la un baton cu fructe, care \u00eendepline\u0219te condi\u021biile pentru o gustare potrivit\u0103. C\u00e2t despre legume, chiar dac\u0103 nu sun\u0103 a ceea ce denumim \u00een mod normal \u201egustare\u201d, atunci poate o por\u021bie de morcovi, castrave\u021bi \u0219i ardei t\u0103ia\u021bi \u00een felii sub\u021biri \u021bi-ar putea schimba p\u0103rerea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Un alt sfat ar fi s\u0103 \u00eencerci mereu s\u0103 \u00ee\u021bi planifici gust\u0103rile, \u00een loc de a cump\u0103ra ceva mai pu\u021bin s\u0103n\u0103tos. Depinde \u00een acela\u0219i timp \u0219i de c\u00e2t\u0103 activitate fizic\u0103 ai parte \u00een fiecare zi. Stai de diminea\u021ba p\u00e2n\u0103 seara la birou? Atunci nu ar fi o idee bun\u0103 s\u0103 te \u00eendopi cu gust\u0103ri. E\u0219ti \u00eencontinuu la pas dintr-un cap\u0103t \u00een altul al ora\u0219ului? Atunci ar fi \u00een regul\u0103 s\u0103 m\u0103n\u00e2nci pu\u021bin mai mult.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Sanovita te ajut\u0103 s\u0103 faci alegeri mai bune \u2013 gust\u0103ri s\u0103n\u0103toase, delicioase \u0219i hr\u0103nitoare<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00cen final, ce e important de re\u021binut este c\u0103 putem avea gust\u0103ri delicioase \u0219i s\u0103n\u0103toase \u00een acela\u0219i timp. Depinde doar de noi s\u0103 vrem \u2013 \u0219i s\u0103 \u0219tim \u2013 s\u0103 le alegem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gust\u0103rile s\u0103n\u0103toase sunt mai mult dec\u00e2t un simplu r\u0103sf\u0103\u021b \u2013 ele pot fi un instrument esen\u021bial pentru men\u021binerea energiei, a concentr\u0103rii \u0219i a s\u0103n\u0103t\u0103\u021bii pe termen lung. Alegerea unor gust\u0103ri potrivite nu \u00eenseamn\u0103 renun\u021barea la pl\u0103cerea de a m\u00e2nca, ci doar schimbarea perspectivei asupra alimenta\u021biei zilnice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Transform\u0103 gust\u0103rile \u00eentr-un obicei benefic \u0219i bucur\u0103-te de energie \u0219i vitalitate pe tot parcursul zilei! Tu ce gust\u0103ri s\u0103n\u0103toase preferi?<\/span>[\/vc_column_text]<\/div><\/div><\/div><\/div><div id=\"tdi_5\" class=\"tdc-row\"><div class=\"vc_row tdi_6  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_6,\r\n                .tdi_6 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_6,\r\n\t\t\t\t.tdi_6 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_6 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_8  wpb_column vc_column_container tdc-column td-pb-span12\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_8{\r\n                    vertical-align: baseline;\r\n                }.tdi_8 > .wpb_wrapper,\r\n\t\t\t\t.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_8 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" >[vc_custom_heading text=&#8221;Transform\u0103-\u021bi rutina cu gust\u0103rile s\u0103n\u0103toase SanoVita&#8221; font_container=&#8221;tag:h2|text_align:center|color:%23dd3333&#8243; use_theme_fonts=&#8221;yes&#8221;]<\/div><\/div><\/div><\/div><div id=\"tdi_9\" class=\"tdc-row\"><div class=\"vc_row tdi_10  wpb_row td-pb-row\" >\n<style scoped>\n\n\/* custom css *\/\n.tdi_10,\r\n                .tdi_10 .tdc-columns{\r\n                    min-height: 0;\r\n                }.tdi_10,\r\n\t\t\t\t.tdi_10 .tdc-columns{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_10 .tdc-columns{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}\n<\/style><div class=\"vc_column tdi_12  wpb_column vc_column_container tdc-column td-pb-span6\">\n<style scoped>\n\n\/* custom css *\/\n.tdi_12{\r\n                    vertical-align: baseline;\r\n                }.tdi_12 > .wpb_wrapper,\r\n\t\t\t\t.tdi_12 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    display: block;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper > .tdc-elements{\r\n\t\t\t\t    width: 100%;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper > .vc_row_inner{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t}.tdi_12 > .wpb_wrapper{\r\n\t\t\t\t    width: auto;\r\n\t\t\t\t    height: auto;\r\n\t\t\t\t}\n<\/style><div class=\"wpb_wrapper\" >[vc_cta h2=&#8221;&#8221; 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Problema apare atunci c\u00e2nd, din grab\u0103 sau obi\u0219nuin\u021b\u0103, alegem variante pline de zah\u0103r, gr\u0103simi \u0219i sare, care ne ofer\u0103 satisfac\u021bie pe moment, dar pot avea efecte negative asupra [...]","protected":false},"author":12,"featured_media":22828,"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":[],"class_list":{"0":"post-6697","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Idei de gust\u0103ri s\u0103n\u0103toase pentru sl\u0103bit - rapide \u0219i delicioase - SanoVita<\/title>\n<meta name=\"description\" content=\"Vrei gust\u0103ri s\u0103n\u0103toase pentru sl\u0103bit? 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