{"id":12264,"date":"2021-04-13T07:55:21","date_gmt":"2021-04-13T07:55:21","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=12264"},"modified":"2021-04-13T07:55:21","modified_gmt":"2021-04-13T07:55:21","slug":"slabesc-deci-ma-mentin","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=12264","title":{"rendered":"Sl\u0103besc, deci m\u0103 men\u021bin?"},"content":{"rendered":"
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1. C\u00e2t de mult voi pierde \u00een greutate \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103?<\/strong><\/div>\n
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Atunci c\u00e2nd \u00eencepi un program de sc\u0103dere \u00een greutate, principala ta preocupare este dac\u0103 aceast\u0103 metod\u0103 este eficient\u0103 \u0219i dac\u0103 vei pierde rapid \u00een greutate.<\/div>\n<\/div>\n
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Unele regimuri (cele hiperproteice, de pild\u0103) promit sc\u0103deri spectaculoase de p\u00e2n\u0103 la 5 kilograme \u00een 2 s\u0103pt\u0103m\u00e2ni. Ar trebui s\u0103 \u0219tii c\u0103 o pierdere rezonabil\u0103 \u0219i durabil\u0103 \u00een greutate se realizeaz\u0103 cu un regim alimentar echilibrat, care nu coboar\u0103 sub 1200 kcal pe zi. \u00cen acest caz, sc\u0103derea va fi de la 500 g p\u00e2n\u0103 la 1 kg pe s\u0103pt\u0103m\u00e2n\u0103.<\/div>\n
Aceasta variaz\u0103 \u00een func\u021bie de v\u00e2rst\u0103, sex, activitate fizic\u0103, num\u0103rul dietelor pe care le-ai urmat deja \u00een trecut etc.<\/div>\n
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2. Pot m\u00e2nca p\u00e2ine la fiecare mas\u0103?<\/strong><\/div>\n
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\u00cenainte de a \u00eencepe un program de sl\u0103bit, este absolut firesc s\u0103 (\u00ee\u021bi) pui c\u00e2teva \u00eentreb\u0103ri care s\u0103 te ajute \u00een a \u00een\u021belege mai bine drumul pe care ai pornit.<\/div>\n<\/div>\n
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P\u00e2inea face parte din cultura noastr\u0103 \u0219i e greu de conceput o mas\u0103 f\u0103r\u0103 p\u00e2ine. Pentru ca dieta s\u0103 nu fie prea drastic\u0103, e bine s\u0103 p\u0103strezi, \u00een cantit\u0103\u021bi rezonabile, alimentele care con\u021bin amidon, inclusiv p\u00e2inea. Po\u021bi avea la fiecare mas\u0103 o mic\u0103 por\u021bie de carbohidrati: cereale, leguminoase, cartofi sau p\u00e2ine (1 felie la fiecare mas\u0103).<\/div>\n
\u00cen termeni de calorii, 100 grame de leguminoase (fasole uscat\u0103, linte, n\u0103ut etc.) fierte = 40 g de p\u00e2ine.<\/div>\n
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3. \u201dSunt la diet\u0103\u201d, pot continua s\u0103 beau vin?<\/strong><\/div>\n
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Cu toate c\u0103 vinul ro\u0219u con\u021bine tanin, cu propriet\u0103\u021bi antioxidante, acesta este \u0219i bogat \u00een calorii (aproape de nivelul gr\u0103similor 9 kcal\/gr.): 7 kcal\/ gr. de alcool).<\/div>\n
Caloriile din alcool mai sunt numite si calorii \u201cgoale.<\/div>\n
Cum ficatul proceseaza 95% din alcool (in jur de 7 pana la 14 ml\/or\u0103), consumul repetat blocheaz\u0103 productia de enzime digestive ale ficatului, duc\u00e2nd la sc\u0103derea capacit\u0103\u021bii de absorb\u021bie a proteinelor, gr\u0103similor, vitaminelor, mineralelor.<\/div>\n<\/div>\n
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\u00cen fata alcoolului, nu toti suntem egali. De pilda, femeile sunt mai dezavantajate decat barbatii. Suntem mai vulnerabile pentru c\u0103 procentul de gr\u0103sime la noi este mai mare si avem mai putin ap\u0103 \u00een corp decat barbatii, ceea ce face ca alcoolul sa ajung\u0103 in concentra\u021bie mai mare \u00een organism \u0219i s\u0103 ramana mai mut timp.<\/div>\n<\/div>\n
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Asocierea alcoolului cu mese copioase poten\u021beaz\u0103 transformarea \u00een grasime a nutrientilor. In perioadele in care va doriti usurarea de cateva kilograme, e bine sa renuntati total la alcool, altfel veti bate pasul pe loc si veti avea senzatia ca va sacrificati pentru nimic.<\/div>\n<\/div>\n
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350 ml de bere sau 150 ml vin sunt comparabile in continut de alcool cu 30 ml de tarie de 80 grade, diferenta fiind ca taria se absoarbe mai repede \u00een sange dec\u00e2t vinul sau berea.<\/div>\n<\/div>\n
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De re\u021binut c\u0103 un pahar de alcool furnizeaz\u0103 aproximativ 100 kcal. Limiteaz\u0103-te la 1 pahar pe s\u0103pt\u0103m\u00e2n\u0103 pentru femei \u0219i dou\u0103 pentru b\u0103rba\u021bi – un bun etalon at\u00e2t din punct de vedere al sanatatii, c\u00e2t \u0219i pentru dieta.<\/div>\n
Exist\u0103 nutri\u021bioni\u0219ti care spun c\u0103, atunci c\u00e2nd urmezi un plan de sl\u0103bit, un pahar de vin \u00ee\u021bi anuleaz\u0103 rezultatele la c\u00e2ntar pe 2 s\u0103pt\u0103m\u00e2ni. Asta s-ar putea traduce printr-o stagnare a num\u0103rului de kg. – \u00eentr-o abordare optimist-realist\u0103.<\/div>\n
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4: Sunt la diet\u0103 \u0219i, pe la 22.00, \u00eemi ghior\u0103ie ma\u021bele de nu m\u0103 v\u0103d. Ce fac? M\u0103 culc a\u0219a sau m\u0103n\u00e2nc? \u0218i, dac\u0103 m\u0103n\u00e2nc, mai sl\u0103besc?<\/strong><\/div>\n
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Culcatul cu \u201dma\u021bele ghior\u0103ind\u201d \u00eenseamn\u0103 fie c\u0103 \u00ee\u021bi va lua mai mult timp s\u0103 adormi, fie vei dormi superficial \u0219i te vei trezi mai obosit dec\u00e2t te-ai culcat. Oboseal\u0103 acumulat\u0103 \u00eenseamn\u0103 tenta\u021bie de a ron\u021b\u0103i. <\/div>\n
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\u00cen primul r\u00e2nd, a nu se confunda foamea cu setea. Cei care beau pu\u021bin\u0103 ap\u0103, mai ales \u00een timpul regimului de sl\u0103bit, au frecvent senza\u021bie de foame.<\/div>\n<\/div>\n
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Poftele sunt obsesia celor care doresc s\u0103 piard\u0103 \u00een greutate. Pentru a limita poftele, este important s\u0103 urmezi un program echilibrat, care s\u0103 con\u021bin\u0103 alimente cu amidon la fiecare mas\u0103 \u0219i cel putin 1200 kcal pe zi, 3-4 mese pe zi.<\/div>\n
De asemenea, aminte\u0219te-\u021bi c\u0103 e bine s\u0103 mesteci bine alimentele, iar fiecare mas\u0103 s\u0103 dureze cel pu\u021bin 20 de minute, astfel \u00eenc\u00e2t organismul s\u0103 \u201dintegreze\u201d informa\u021bia legat\u0103 de mas\u0103. Abia dup\u0103 20 de minute, \u00eencepi s\u0103 sim\u021bi starea de sa\u021bietate.<\/div>\n
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\u00ce\ud835\udc27 \ud835\udc1c\ud835\udc1a\ud835\udc33\ud835\udc2e\ud835\udc25 \u00ee\ud835\udc27 \ud835\udc1c\ud835\udc1a\ud835\udc2b\ud835\udc1e \ud835\udc2c\ud835\udc1e\ud835\udc27\ud835\udc33\ud835\udc1a\u021b\ud835\udc22\ud835\udc1a \ud835\udc1d\ud835\udc1e \ud835\udc1f\ud835\udc28\ud835\udc1a\ud835\udc26\ud835\udc1e \ud835\udc29\ud835\udc1e\ud835\udc2b\ud835\udc2c\ud835\udc22\ud835\udc2c\ud835\udc2d\u0103, bea o b\u0103utur\u0103 f\u0103r\u0103 zah\u0103r: un pahar cu ap\u0103, ceai, kefir. Dac\u0103 nici a\u0219a nu reu\u0219e\u0219ti, opteaz\u0103 pentru legume preparate f\u0103r\u0103 gr\u0103sime, o can\u0103 de sup\u0103 de cas\u0103, ridichi, conopida, morcov, castravete, sparanghel etc\u2026 lista este lung\u0103 \u0219i variat\u0103!<\/div>\n<\/div>\n
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\u00cen cazul \u00een care nici acest lucru nu este suficient, \u00eencearc\u0103 proteine \u200b\u200bslabe ca br\u00e2nza slab\u0103, un ou fiert, 1-2 felii \u0219unc\u0103 slab\u0103 \u00eenso\u021bite de un ardei sau castravete. Sunt rezonabile din punct de vedere al aportului caloric si asigur\u0103 o bun\u0103 sa\u021bietate.<\/div>\n
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5. Dac\u0103 elimin toate g\u0103rsimile, sl\u0103besc mai repede? <\/strong><\/div>\n
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Putem c\u0103dea \u00een p\u0103catul, atunci c\u00e2nd ne hot\u0103r\u00e2m s\u0103 sl\u0103bim, de a scoatem toate gr\u0103simile, chiar \u0219i pe cele bune. O fi bine?<\/div>\n
Creierul func\u021bioneaz\u0103 cu gr\u0103simi, am rezistat \u00een pe\u0219teri m\u00e2nc\u00e2nd gr\u0103simi (extrem de s\u0103\u021bioase), ne sim\u021bim mai ferici\u021bi, \u00eemplini\u021bi, satisf\u0103cu\u021bi atunci c\u00e2nd m\u00e2nc\u0103m ca\u0219caval, telemea de oaie, ciocolat\u0103 (con\u021bine \u0219i ea gr\u0103simi), iar salata f\u0103r\u0103 ulei e ca prim\u0103vara f\u0103r\u0103 ghiocei.<\/div>\n<\/div>\n
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Nu, gr\u0103simile nu trebuie eliminate total. M\u0103 refer la cele bune. P\u0103str\u0103m uleiul de m\u0103sline \u0219i, dac\u0103 vrem s\u0103 sl\u0103bim, vom pune totu\u0219i cu zg\u00e2rcenie una-dou\u0103 linguri\u021be \u00een salat\u0103. De asemenea, putem folosi una-dou\u0103 linguri\u021be de ulei de in pe zi (prima linguri\u021b\u0103 eu o adaug \u00een iaurtul de diminea\u021b\u0103). \u00cen orice caz, nu ve\u021bi putea abuza de acesta din pricina pregnantului gust de pe\u0219te.<\/div>\n<\/div>\n
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Iaurtul cu 0% gr\u0103simi are acela\u0219i gust ca pantoful m\u00e2ncat de Chaplin \u00een filmul s\u0103u. Un iaurt cu 2-3% gr\u0103sime nu face deloc r\u0103u siluetei, la fel \u0219i branza slab\u0103, ricotta, urda.<\/div>\n
Feri\u021bi-v\u0103 ca necuratul de t\u0103m\u00e2ie c\u00e2nd jindui\u021bi la produsele care promit light, soft, de sl\u0103bit sau mai s\u021biu eu ce alt mesaj insidios. Ascund gr\u0103simi sau \u00eendulcitori nu tocmai cu\u0219er. Nucile, semin\u021bele, migdalele sunt un bun camarad \u00een procesul de sl\u0103bire, cu condi\u021bia s\u0103 nu profita\u021bi prea mult de el. Adic\u0103 nu o pung\u0103, ci vreo 25 de migdale pe zi \u0219i ceva mai pu\u021bine nuci.<\/div>\n
Pilon al dietei mediteraneene, cu multe virtu\u021bi, uleiul de m\u0103sline – bogat \u00een acizi gra\u0219i mononesatura\u021bi (omega-9) – are o bun\u0103 imagine \u00een ceea ce prive\u0219te s\u0103n\u0103tatea.<\/div>\n
Cu toate astea, r\u0103m\u00e2ne o gr\u0103sime, 100% lipide (90 kcal \u00een 10 ml), ca \u0219i toate celelalte uleiuri!<\/div>\n<\/div>\n
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Pentru s\u0103n\u0103tatea ta, asigur\u0103-te c\u0103 ai o varietate bun\u0103 de uleiuri pentru g\u0103tit \u0219i pentru salate, limit\u00e2nd \u00een acela\u021bi timp cantit\u0103\u021bile.<\/div>\n
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\ud835\udfd4. \u201d\ud835\udc12\ud835\udc2e\ud835\udc27\ud835\udc2d \ud835\udc25\ud835\udc1a \ud835\udc1d\ud835\udc22\ud835\udc1e\ud835\udc2d\u0103. \ud835\udc0f\ud835\udc28\ud835\udc2d \ud835\udc2c\u0103 \ud835\udc26\u0103\ud835\udc27\u00e2\ud835\udc27\ud835\udc1c \ud835\udc1c\ud835\udc22\ud835\udc28\ud835\udc1c\ud835\udc28\ud835\udc25\ud835\udc1a\ud835\udc2d\u0103? \ud835\udc02\u00e2\ud835\udc2d\u0103?\u201d<\/strong><\/div>\n
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Gustul \u0219i efectul anti-stres pe care \u00eel are asupra creierului (ba\u0219ca publicitatea plin\u0103 de erotisme) o fac de neocolit. Hai s\u0103 ad\u0103ug\u0103m aici \u0219i chestiunea cu magneziul….<\/div>\n
Ciocolata este un aliment \u00een sine. \u0218tiu c\u0103 nu e o noutate, dar, din p\u0103cate, aceasta aduce aproximativ 550 kcal la 100 gr.! (aproximativ echivalentul unei mese consistente \u0219i variate nutritional).<\/div>\n
Dar, una-dou\u0103 tablete, plimbate bine pe cerul gurii p\u00e2n\u0103 la dizolvare, nu vor sup\u0103ra silueta prea mult.<\/div>\n
\u00cen plus, pe cei care sunt dependen\u021bi de ciocolat\u0103, lipsa ei brusc\u0103 \u00eei poate angaja chiar \u00een sevraje. Pot fi desertul de dup\u0103 masa de pr\u00e2nz sau gustarea de l\u00e2ng\u0103 cafeaua ne\u00eendulcit\u0103 de dup\u0103 amiaz\u0103. Dar nu sear\u0103. Asta ar fi o regul\u0103 bun\u0103 \u0219i pentru copii: seara – f\u0103r\u0103 ciocolat\u0103.<\/div>\n<\/div>\n
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\u00cen imagine, mousse-ul meu dietetic, cu ciocolat\u0103, sportiv, exploziv. Re\u021beta -link primul comentariu.<\/div>\n
Aduc aici, \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103, o intrebare\/r\u0103spuns legate de momentul \u00een care iei in calcul o sl\u0103bire f\u0103r\u0103 heirupisme si diete s\u0103race in calorii.<\/div>\n<\/div>\n<\/div>\n
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7. \ud835\udc01\ud835\udc1a\ud835\udc2d\ud835\udc28\ud835\udc1a\ud835\udc27\ud835\udc1e\ud835\udc25\ud835\udc1e \u201d\ud835\udc1d\ud835\udc1e \ud835\udc2c\ud835\udc25\u0103\ud835\udc1b\ud835\udc22\ud835\udc2d\u201d \ud835\udc2c\ud835\udc2e\ud835\udc27\ud835\udc2d \ud835\udc29\ud835\udc1e\ud835\udc27\ud835\udc2d\ud835\udc2b\ud835\udc2e \ud835\udc2c\ud835\udc25\u0103\ud835\udc1b\ud835\udc22\ud835\udc2d?<\/strong><\/div>\n
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Nu, batoanele de sl\u0103bit nu sunt pentru sl\u0103bit, \ud835\udc1c\ud835\udc22 \ud835\udc29\ud835\udc1e\ud835\udc27\ud835\udc2d\ud835\udc2b\ud835\udc2e \ud835\udc1c\ud835\udc28\ud835\udc27\ud835\udc1f\ud835\udc28\ud835\udc2b\ud835\udc2d.<\/div>\n<\/div>\n
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A devenit o mod\u0103, care generaz\u0103 o cifr\u0103 de afaceri impresionant\u0103, s\u0103 ai un baton \u00een po\u0219et\u0103, iar c\u00e2nd te taie foamea, sco\u021bi batonul \u0219i ai deja p\u0103tr\u0103\u021bele pe abdomen. Dac\u0103 se \u00eent\u00e2mpl\u0103 ocazional, nu se face gaur\u0103-n cer…<\/div>\n
Genul acesta de produse contine, in proportii mari, zah\u0103r \u0219i indulcitori, amidon, grasimi (inclusiv hidrogenate), proteine (\u0219i \u00een niciun caz nu trebuie s\u0103 \u00eenlocuiasc\u0103 constant o mas\u0103).<\/div>\n
Fara a discuta si alte implicatii metabolice ale ingredientelor folosite industrial, ascunse sub paravanul imbog\u0103tirii cu vitamine.<\/div>\n
Dac\u0103 ne asigur\u0103m un zilnic de 3 mese principale \u0219i una-dou\u0103 gust\u0103ri, batonul \u201dde sl\u0103bit\u201d este superfluu.<\/div>\n
S\u0103 devin\u0103 reflex s\u0103 citim \u0219i ingredientele de pe etichet\u0103, atunci c\u00e2nd acestea sunt publice; \u0219i, dac\u0103 sunt publice, s\u0103 \u0219i vedem corpul de liter\u0103 c\u00e2t g\u0103m\u0103lia acului….<\/div>\n
O alternativ\u0103 mai cuminte la batonul industrial poate fi cel f\u0103cut \u00een cas\u0103, din cereale integrale, fructe uscate \u0219i 2 linguri de miere.<\/div>\n
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\ud835\udff4. \ud835\udc14\ud835\udc27 \ud835\udc24\ud835\udc22\ud835\udc25\ud835\udc28\ud835\udc20\ud835\udc2b\ud835\udc1a\ud835\udc26 \ud835\udc1d\ud835\udc1e \ud835\udc1f\ud835\udc2b\ud835\udc2e\ud835\udc1c\ud835\udc2d\ud835\udc1e \ud835\udc29\ud835\udc1e \ud835\udc33\ud835\udc22 \ud835\udc27\ud835\udc2e \ud835\udc1a\ud835\udc23\ud835\udc2e\ud835\udc2d\u0103 \ud835\udc25\ud835\udc1a \ud835\udc2c\ud835\udc25\u0103\ud835\udc1b\ud835\udc22\ud835\udc2d? <\/strong><\/div>\n
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Oric\u00e2t de bune ar fi pentru s\u0103n\u0103tate, un kilogram de fructe pe zi nu ajut\u0103 la c\u00e2ntar. Nu prea face bine nici c\u00e2nd \u00eenlocuim o mas\u0103 principal\u0103 cu 1-2 fructe. Fructele pe post de dejun sau cin\u0103 creeaz\u0103, pe l\u00e2ng\u0103 aciditate \u0219i senza\u021bia de foame continu\u0103, o supracompensare \u00eensemnat\u0103 la masa\/mesele urm\u0103toare. Ca s\u0103 nu mai zic de balonare…<\/div>\n
Pentru cei care se vor mai slabi, 2 \u2013 maximum 3 fructe pe zi sunt mai mult dec\u00e2t suficiente.<\/div>\n
Ce fructe? Mere, pere, prune, afine, rodii, kiwi \u2013 f\u0103r\u0103 fric\u0103.<\/div>\n
Bananele \u0219i strugurii sunt deja pr\u0103jituri.<\/div>\n
Dup\u0103 p\u0103rerea mea, cele mai bune momente ale zilei pentru a le m\u00e2nca sunt diminea\u021ba, \u00een combina\u021bie cu un iaurt slab (acolo unde este posibil – eu fac asta cu fructele de p\u0103dure) sau dup\u0103 masa de pr\u00e2nz. Mai pu\u021bin seara.<\/div>\n
Asta \u00eemi aduce aminte de o cursant\u0103 care, relu\u00e2nd sportul de ceva vreme, s-a hot\u0103r\u00e2t, prin propria \u0219tiin\u021b\u0103, s\u0103 sl\u0103beasc\u0103. Masa de sear\u0103 \u00eensemna pentru ea 1 kg. de mere. \u201d\u0218i m\u0103 chinui, \u00eemi zicea ea, \u0219i tot nu reu\u0219esc s\u0103 sl\u0103besc.\u201d I-am recomandat s\u0103 p\u0103streze 2 mere (dar nu seara). Efectul a fost vizibil chiar \u00een c\u00e2teva zile.<\/div>\n
Dar spun totusi c\u0103, dac\u0103 seara v\u0103 apuc\u0103 pofta de dulce, \u00een loc de un borcan cu crem\u0103 de ciocolat\u0103, o par\u0103 are efectul unei pietre aruncate \u00eentr-un ocean; altminteri ar fi un munte de pietre aruncat \u00eentr-un ochi de ap\u0103.<\/div>\n<\/div>\n<\/div>\n
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\ud835\udfd7. \u201d\ud835\udc03\ud835\udc1a\ud835\udc1c\u0103 \ud835\udc1f\ud835\udc1a\ud835\udc1c \ud835\udc2c\ud835\udc1a\ud835\udc25\u0103, \ud835\udc29\ud835\udc28\ud835\udc2d \ud835\udc26\u00e2\ud835\udc27\ud835\udc1c\ud835\udc1a \ud835\udc28\ud835\udc2b\ud835\udc22\ud835\udc1c\u00e2\ud835\udc2d \ud835\udc1c\u0103 \ud835\udc27-\ud835\udc28 \ud835\udc2c\u0103 \ud835\udc26\u0103 \ud835\udc26\ud835\udc1a\ud835\udc22 \u00ee\ud835\udc27\ud835\udc20\ud835\udc2b\ud835\udc1a\u0219?\u201d<\/strong><\/div>\n
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A\u0219 vrea s\u0103 spun c\u0103… nu categoric, dar….<\/div>\n
De data asta, am s\u0103 v\u0103 povestesc referindu-m\u0103 la mine – sper c\u0103 accepta\u021bi exerci\u021biul. Din familia din care provin, sunt singura normoponderal\u0103 (\u0219ti\u021bi c\u0103 nimeni nu e profet \u00een \u021bara lui). \u0218i, dac\u0103 nu m-a\u0219 fi instruit at\u00e2t de mult \u00een domeniul nutri\u021biei (\u00eenc\u0103 de pe vremea studen\u021biei, c\u00e2nd cartea cu coperte verzi, cuprinz\u00e2nd dieta lui Demis Roussous, devenise noua biblie), cu certitudine spun c\u0103 sportul, pe care aveam s\u0103-l practic 10 ani dup\u0103 momentul Demis, nu m-ar fi ajutat prea mult. \u0218i ast\u0103zi, c\u00e2nd am (\u00een multe zile din s\u0103pt\u0103m\u00e2n\u0103) c\u00e2teva ore bune de sport, \u00eemi controlez alimenta\u021bia cu destul\u0103 severitate, mai ales c\u0103, \u0219tiind c\u0103 m\u0103 apropii de 50 de ani, motoarele metabolismului meu s-ar putea s\u0103 se mai \u00eencetineasc\u0103.<\/div>\n<\/div>\n
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Parantez\u0103 personal\u0103 \u00eenchis\u0103 spun a\u0219a: atunci c\u00e2nd vre\u021bi s\u0103 sl\u0103bi\u021bi, mersul la sal\u0103 nu este un motiv s\u0103 m\u00e2nca\u021bi mai mult sau \u201ds\u0103 v\u0103 permite\u021bi\u201d zilnic felurite delicii \u00een baza ideii c\u0103 la mine nu se pune. Ba da. Se pune cu tot cu sport. Sunt rare cazurile c\u00e2nd natura e generoas\u0103 \u0219i po\u021bi m\u00e2nca oric\u00e2t, oricum c\u0103 tot nu se pune (dar \u0219i aici e nevoie de nuan\u021be).<\/div>\n
\u00cen rest, trebuie s\u0103 fie un efort con\u0219tient, permanent, dar \u0219i echilibrat, verificat periodic la c\u00e2ntar.<\/div>\n
Aceasta nu \u00eenseamn\u0103 cu nu pute\u021bi derapa una-dou\u0103 mese pe s\u0103pt\u0103m\u00e2n\u0103 \u00een care s\u0103 v\u0103 r\u0103sf\u0103\u021ba\u021bi \u00een limite rezonabile. Face bine \u0219i mental, dar \u0219i siluetei, cre\u00e2nd o curb\u0103 care v\u0103 ajut\u0103 s\u0103 relua\u021bi procesul de sc\u0103dere \u00een greutate.<\/div>\n
Altminteri, dac\u0103 nu urm\u0103ri\u021bi neap\u0103rat sl\u0103birea, sportul are imense beneficii, pentru care eu, una, nu l-a\u0219 opri niciodat\u0103.<\/div>\n
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\ud835\udc13\ud835\udc2b\ud835\udc1e\ud835\udc1b\ud835\udc2e\ud835\udc22\ud835\udc1e \ud835\udc2c\u0103 \ud835\udc1f\ud835\udc1a\ud835\udc1c \ud835\udc2c\ud835\udc29\ud835\udc28\ud835\udc2b\ud835\udc2d \ud835\udc29\ud835\udc1e\ud835\udc27\ud835\udc2d\ud835\udc2b\ud835\udc2e \ud835\udc1a \ud835\udc2c\ud835\udc25\u0103\ud835\udc1b\ud835\udc22?<\/strong><\/div>\n
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Aici exist\u0103 dou\u0103 opinii: sportul te sl\u0103be\u0219te; sportul nu te sl\u0103be\u0219te. Adev\u0103rat sau fals?<\/div>\n
\u00ce\ud835\udc27 \ud835\udc2b\ud835\udc1e\ud835\udc1a\ud835\udc25\ud835\udc22\ud835\udc2d\ud835\udc1a\ud835\udc2d\ud835\udc1e, \ud835\udc29\ud835\udc1e\ud835\udc27\ud835\udc2d\ud835\udc2b\ud835\udc2e \ud835\udc1a \ud835\udc29\ud835\udc22\ud835\udc1e\ud835\udc2b\ud835\udc1d\ud835\udc1e \u00ee\ud835\udc27 \ud835\udc20\ud835\udc2b\ud835\udc1e\ud835\udc2e\ud835\udc2d\ud835\udc1a\ud835\udc2d\ud835\udc1e, \ud835\udc1e \ud835\udc27\ud835\udc1e\ud835\udc2f\ud835\udc28\ud835\udc22\ud835\udc1e:<\/div>\n
1. s\u0103 cre\u0219tem consumul de energie (direct spus: s\u0103 ne \u201dagit\u0103m\u201d mai mult, s\u0103 transpir\u0103m mai mult),<\/div>\n
2. s\u0103 reducem aportul de calorii (s\u0103 m\u0103n\u00e2nc\u0103m nu neap\u0103rat mai pu\u021bin, c\u00e2t diferit de cum o f\u0103ceam f\u0103r\u0103 rezultatele a\u0219teptate).<\/div>\n
Sportul este o modalitate bun\u0103 \u0219i rapid\u0103 de a cre\u0219te consumul energetic, de a redesena silueta, de a avea o musculatur\u0103 \u0219i piele mai ferme, cu deloc sau c\u00e2t mai pu\u021bin\u0103 celulit\u0103.<\/div>\n
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\ud835\udc04\ud835\udc31\ud835\udc22\ud835\udc2c\ud835\udc2d\u0103 \ud835\udc1d\ud835\udc28\ud835\udc2e\u0103 \ud835\udc2d\ud835\udc22\ud835\udc29\ud835\udc2e\ud835\udc2b\ud835\udc22 \ud835\udc1d\ud835\udc1e \ud835\udc1a\ud835\udc27\ud835\udc2d\ud835\udc2b\ud835\udc1e\ud835\udc27\ud835\udc1a\ud835\udc26\ud835\udc1e\ud835\udc27\ud835\udc2d: \ud835\udc1c\ud835\udc1a\ud835\udc2b\ud835\udc1d\ud835\udc22\ud835\udc28 \u0219\ud835\udc22 \ud835\udc1d\ud835\udc1e \ud835\udc2d\ud835\udc28\ud835\udc27\ud835\udc22\ud835\udc1f\ud835\udc22\ud835\udc1e\ud835\udc2b\ud835\udc1e\/\ud835\udc1f\ud835\udc28\ud835\udc2b\u021b\u0103.<\/strong><\/div>\n
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\ud835\udc04\ud835\udc31\ud835\udc1e\ud835\udc2b\ud835\udc1c\ud835\udc22\u021b\ud835\udc22\ud835\udc22\ud835\udc25\ud835\udc1e \ud835\udc1c\ud835\udc1a\ud835\udc2b\ud835\udc1d\ud835\udc22\ud835\udc28, \u00een special cele efectuate pe baza frecven\u021bei ritmului cardiac, ne permit \u201carderea\u201d gr\u0103simii:<\/div>\n
– alergarea, mersul pe jos, dansul, bicicleta, f\u0103cutul cur\u0103\u021beniei prin cas\u0103, urcatul sc\u0103rilor, ski, aerobic, tenis, exerci\u021biile de tonifiere executate cu o rapiditate mai mare, amplitudine mai mare etc.<\/div>\n
\ud835\udc04\ud835\udc31\ud835\udc1e\ud835\udc2b\ud835\udc1c\ud835\udc22\u021b\ud835\udc22\ud835\udc22\ud835\udc25\ud835\udc1e \ud835\udc1d\ud835\udc1e \ud835\udc2d\ud835\udc28\ud835\udc27\ud835\udc22\ud835\udc1f\ud835\udc22\ud835\udc1e\ud835\udc2b\ud835\udc1e\/\ud835\udc1f\ud835\udc28\ud835\udc2b\u021b\u0103:<\/div>\n
– \u00eent\u0103resc musculara, ceea ce se va traduce prin redesenarea siluetei, corpul va cheltui mai mult\u0103 energie, chiar c\u00e2nd st\u0103 \u00eentins \u0219i doar respir\u0103. Am aici, pe pagin\u0103, genul \u0103sta de exerci\u021bii.<\/div>\n
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\ud835\udc08\ud835\udc0c\ud835\udc0f\ud835\udc0e\ud835\udc11\ud835\udc13\ud835\udc00\ud835\udc0d\ud835\udc13: \ud835\udc0c\ud835\udc2e\ud835\udc2c\ud835\udc1c\ud835\udc2e\ud835\udc25\ud835\udc1a\ud835\udc2d\ud835\udc2e\ud835\udc2b\ud835\udc1a \ud835\udc1a\ud835\udc2b\ud835\udc1e \ud835\udc28 \ud835\udc20\ud835\udc2b\ud835\udc1e\ud835\udc2e\ud835\udc2d\ud835\udc1a\ud835\udc2d\ud835\udc1e \ud835\udc26\ud835\udc1a\ud835\udc22 \ud835\udc26\ud835\udc1a\ud835\udc2b\ud835\udc1e \ud835\udc1d\ud835\udc1e\ud835\udc1c\u00e2\ud835\udc2d \ud835\udc20\ud835\udc2b\u0103\ud835\udc2c\ud835\udc22\ud835\udc26\ud835\udc1e\ud835\udc1a, \ud835\udd52\ud835\udd55\ud835\udd5a\ud835\udd54\u0103 \ud835\udd52\ud835\udd65\u00e2\ud835\udd63\ud835\udd5f\u0103 \ud835\udd5e\ud835\udd52\ud835\udd5a \ud835\udd58\ud835\udd63\ud835\udd56\ud835\udd66 \ud835\udd5d\ud835\udd52 \ud835\udd54\u00e2\ud835\udd5f\ud835\udd65\ud835\udd52\ud835\udd63.<\/strong><\/div>\n
\ud835\udc12\u0103 \ud835\udc27\ud835\udc2e \ud835\udc27\ud835\udc1e \ud835\udc1b\ud835\udc1a\ud835\udc33\u0103\ud835\udc26 \ud835\udc27\ud835\udc2e\ud835\udc26\ud835\udc1a\ud835\udc22 \ud835\udc29\ud835\udc1e \ud835\udc1c\u00e2\ud835\udc27\ud835\udc2d\ud835\udc1a\ud835\udc2b, \ud835\udc1c\u00e2\ud835\udc27\ud835\udc1d \ud835\udc1e\ud835\udc2f\ud835\udc1a\ud835\udc25\ud835\udc2e\u0103\ud835\udc26 \ud835\udc1c\u00e2\ud835\udc2d \ud835\udc1a\ud835\udc26 \ud835\udc2c\ud835\udc25\u0103\ud835\udc1b\ud835\udc22\ud835\udc2d \u0219\ud835\udc22 \ud835\udc1d\ud835\udc1a\ud835\udc2d\ud835\udc28\ud835\udc2b\ud835\udc22\ud835\udc2d\u0103 \ud835\udc2c\ud835\udc29\ud835\udc28\ud835\udc2b\ud835\udc2d\ud835\udc2e\ud835\udc25\ud835\udc2e\ud835\udc22.<\/strong><\/div>\n
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\ud835\udfed\ud835\udfec. \ud835\udde0\u0103 \ud835\ude03\ud835\uddfc\ud835\uddf6 \u00ee\ud835\uddfb\ud835\uddf4\ud835\uddff\u0103\u0219\ud835\uddee \ud835\uddf1\ud835\uddf6\ud835\uddfb \ud835\uddfb\ud835\uddfc\ud835\ude02 \ud835\uddf1\ud835\ude02\ud835\uddfd\u0103 \ud835\ude02\ud835\uddfb \ud835\uddff\ud835\uddf2\ud835\uddf4\ud835\uddf6\ud835\uddfa \ud835\uddf1\ud835\uddf2 \ud835\ude00\ud835\uddf9\u0103\ud835\uddef\ud835\uddf6\ud835\ude01? <\/strong><\/div>\n
C\u00e2nd am ajuns la greutatea dorit\u0103, ne-am dori s\u0103 o p\u0103str\u0103m, revenind \u00een acela\u0219i timp vechile obiceuri alimentare. E oare posibil? Un regim alimentar de sl\u0103bire e un cec \u00een alb c\u0103 nu te vei mai \u00eengr\u0103\u0219a? Nicidecum. Cartea din imagine zice a\u0219a: \u201dSe observ\u0103 c\u0103 numai 15% dintre pacien\u021bii care sl\u0103besc reu\u0219esc s\u0103-\u0219i men\u021bin\u0103 greutatea \u0219i s\u0103 nu se re\u00eengra\u0219e \u00eentr-un interval de 1 an.\u201d<\/span><\/div>\n<\/div>\n
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O persoan\u0103 care a avut un exces de greutate va avea \u00eentotdeauna tendin\u021b\u0103 de \u00eengr\u0103\u0219are. De aceea, este necesar s\u0103 men\u021bii o anumit\u0103 vigilen\u021b\u0103 legat\u0103 de ceea ce m\u0103n\u00e2nci. \u0218i s\u0103 \u00eencepi s\u0103 faci sport constant. Asta men\u021bine un anumit echilibru energetic.<\/span><\/div>\n<\/div>\n
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\u00centotdeauna aminte\u0219te-\u021bi s\u0103 compensezi excesul ocazional cu mese slabe, s\u0103 ai o constan\u021b\u0103 energetic\u0103 optim\u0103 \u0219i s\u0103 ai o activitatea fizic\u0103 regulat\u0103.<\/span><\/div>\n<\/div>\n
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C\u00e2nt\u0103re\u0219te-te o dat\u0103 pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i nu a\u0219teapta s\u0103 iei \u00een greutate mai mult de 3 kilograme pentru a reveni la calea cate te-a consacrat spre sl\u0103bire.<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

1. C\u00e2t de mult voi pierde \u00een greutate \u00eentr-o s\u0103pt\u0103m\u00e2n\u0103?   Atunci c\u00e2nd \u00eencepi un program de sc\u0103dere \u00een greutate, principala ta preocupare este dac\u0103 aceast\u0103 metod\u0103 este eficient\u0103 \u0219i dac\u0103 vei pierde rapid...<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[11,1],"tags":[1782,1723,1713,1780,1781,409],"class_list":["post-12264","post","type-post","status-publish","format-standard","hentry","category-dieta","category-sport","tag-cat-slabesc-daca-fac-sport","tag-daca-beau-vin-mai-slabesc","tag-painea-slabeste","tag-slaabire-rapida","tag-slabire-cu-sport","tag-slabire-sanatoasa"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12264","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12264"}],"version-history":[{"count":4,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12264\/revisions"}],"predecessor-version":[{"id":12268,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/12264\/revisions\/12268"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}