{"id":4714,"date":"2013-01-30T08:59:09","date_gmt":"2013-01-30T08:59:09","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=4714"},"modified":"2013-02-04T17:57:24","modified_gmt":"2013-02-04T17:57:24","slug":"de-cate-ori-pe-zi-sa-mancam","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=4714","title":{"rendered":"De c\u00e2te ori pe zi s\u0103 m\u0103n\u00e2nc?"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-4724\" alt=\"Rosii si morcov\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Rosii-si-morcov-300x223.jpg\" width=\"300\" height=\"223\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Rosii-si-morcov-300x223.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Rosii-si-morcov-624x464.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Rosii-si-morcov.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Mi-a atras aten\u021bia un comentariu al unei doamne \u00eengrijorate c\u0103, fiind nevoit\u0103 s\u0103 stea c\u00e2teva zile acas\u0103, ar putea m\u00e2nca mai mult. B\u0103nuiala mea este c\u0103 grija <em>b\u0103tea<\/em> nu spre mai mult, ci spre mai des, chestiune \u00een care eu nu v\u0103d absolut nici un pericol, at\u00e2ta vreme c\u00e2t nu se ridic\u0103 de la mas\u0103 cu stomacul plesnind \u0219i nu m\u0103n\u0103nc\u0103 dulciuri\/gr\u0103simi.<\/p>\n<p>Ceea ce urmeaz\u0103 s\u0103 v\u0103 spun, are valoare exclusiv personal\u0103, bazat\u0103 pe propria-mi experien\u021b\u0103 \u0219i observa\u021bie.<!--more--><\/p>\n<p><strong>Eu m\u0103n\u00e2nc de 5 ori pe zi: 3 mese principale \u0219i 2 gust\u0103ri, la un interval de 2-3 ore astfel: <\/strong><\/p>\n<p>1. <strong>Evit s\u0103-mi las stomacul s\u0103 \u201dchior\u0103ie\u201d de foame.<\/strong> Chior\u0103itul face ca m\u00e2ncatul c\u00e2nd apuci s\u0103 fie compulsiv, de-a valma, cu de toate, \u00een special gr\u0103simi \u0219i dulciuri &#8211; cele care dau rapid senza\u021bia de sa\u021bietate. Repede c\u0103 nu mai pot! \u021aine seama c\u0103 <strong>senza\u021bia de sa\u021bietate se instaleaz\u0103 dup\u0103 20 de minute&#8230;.<\/strong><br \/>\n2. <strong>M\u0103 ridic de la mas\u0103 \u00eenainte s\u0103 ajung la capacitatea maxim\u0103 a stomacului, adic\u0103 u\u0219or nes\u0103tul\u0103 &#8211;<\/strong> este un principiu yogin.<br \/>\n3.<strong> M\u0103n\u00e2nc \u00eentotdeauna diminea\u021ba<\/strong>, orice ar fi; prefer iaurtul cu cereale integrale (ov\u0103z, gr\u00e2u,<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-4725\" alt=\"Cereale\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Cereale-300x190.jpg\" width=\"300\" height=\"190\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Cereale-300x190.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Cereale-1024x650.jpg 1024w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Cereale-624x396.jpg 624w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Cereale.jpg 1289w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> secar\u0103 cu bobul \u00eentreg &#8211; nu cele fitness, care au mult zah\u0103r \u0219i sunt c\u00e2tu\u0219i de pu\u021bin integrale), semin\u021be, nuci\u00a0 \u0219i\/sau fructe proaspete.<br \/>\n4.<strong> Masa de pr\u00e2nz, uneori chiar \u0219i cea de sear\u0103, o \u00eencep cu o sup\u0103<\/strong>. Umple repede stomacul, ajut\u0103 la instalarea st\u0103rii de sa\u021bietate. Mesele de diminea\u021b\u0103 \u0219i pr\u00e2nz ar trebui s\u0103 fie cele mai consistente, dar nu copioase.<br \/>\n5.<strong> Ceva verde\/crud\/proasp\u0103t sau c\u00e2t mai pu\u021bin prelucrat termic la fiecare mas\u0103 al\u0103turi de carne, pe\u0219te.<\/strong> \u0218i multe proteine vegetale din humus, fasole, ciuperci, linte.<br \/>\n6. <strong>Paste, preparate <em>al dente<\/em>, m\u0103n\u00e2nc la pr\u00eenz<\/strong> (uneori le asociez cu pe\u0219te), mai ales \u00een zilele c\u00e2nd fac efort fizic intens (sau dup\u0103). Pastele sunt carbohidra\u021bi care dau energie \u0219i refac depozitele de glicogen consumate \u00een timpul exerci\u021biilor fizice.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-4726\" alt=\"Para 1\" src=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Para-1-300x200.jpg\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Para-1-300x200.jpg 300w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Para-1-1024x683.jpg 1024w, https:\/\/www.dumitra.net\/blog\/wp-content\/fileStore\/2013\/01\/Para-1-624x416.jpg 624w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>7. <strong>Fructe m\u0103n\u00e2nc<\/strong> fie diminea\u021ba, fie la un interval de 2 ore dup\u0103 masa de pr\u00e2nz sau chiar seara &#8211; \u00een cazul perelor.\u00a0 \ud83d\ude09<br \/>\n8<strong> Ciocolat\u0103? Da, m\u0103n\u00e2nc, doar amar\u0103, cu peste 70% mas\u0103 de cacao, unul-dou\u0103 p\u0103tr\u0103\u021bele<\/strong> plimbate mult prin gur\u0103 p\u00e2n\u0103 se topesc \u0219i toate papilele gustative se impregneaz\u0103 de gust. Ciocolata nu se ron\u021b\u0103ie!<br \/>\n9. <strong>Alte dulciuri: sunt excep\u021bionale ocaziile c\u00e2nd cump\u0103r<\/strong>. \u00cen rest, din c\u00e2nd \u00een c\u00e2nd, prepar \u00een cas\u0103 cozonac (sunt mare specialist\u0103), mousse de ciocolat\u0103 am\u0103ruie, un checule\u021b, o rulad\u0103 cu magiun f\u0103r\u0103 zah\u0103r f\u0103cut de mine, pl\u0103cint\u0103 cu mere\/dovleac &#8211; m\u00e2ncate \u00een prima parte a zilei, ca gustare.<br \/>\n10. <strong>Ap\u0103 plat\u0103\/mineral\u0103 mult\u0103.<\/strong><br \/>\n\u00cen general, nu m\u0103n\u00e2nc, nu g\u0103tesc sofisticat; caut mai degrab\u0103 echilibrul \u00een ceea ce m\u0103n\u00e2nc \u0219i nu neap\u0103rat gustul &#8211; care se educ\u0103.<\/p>\n<p><strong>Ca obi\u0219nuin\u021b\u0103: c\u00e2nd te a\u0219ezi la mas\u0103, e bine s\u0103 nu fii lihnit de foame (asta nu \u00eenseamn\u0103 c\u0103 este inofensiv s\u0103 ron\u021b\u0103i sticks-uri, biscui\u021bi sau alte \u201dron\u021b\u0103nele\u201d). De aceea, dietele prin \u00eenfometare nu sunt doar contraproductive, ci de-a dreptul periculoase pentru s\u0103n\u0103tate.<\/strong><\/p>\n<p>Rezultatele unui <a title=\"Satietate\" href=\"http:\/\/www.sciencedaily.com\/releases\/2013\/01\/130128143014.htm?utm_source=feedburner&amp;utm_medium=email&amp;utm_campaign=Feed%3A+sciencedaily+%28ScienceDaily%3A+Latest+Science+News%29\" target=\"_blank\">studiu al University of British Columbia<\/a> publicate s\u0103pt\u0103m\u00e2na aceasta, arat\u0103 c\u0103 pozele cu m\u00e2ncare ne ispitesc mai pu\u021bin c\u00e2nd suntem s\u0103tui. <strong>Insulina<\/strong> (cel mai important hormon \u00een metabolizarea glucidelor: zaharuri \u0219i carbohidra\u021bi; mic\u0219oreaz\u0103 nivelul glucozei \u00een s\u00e2nge), <strong>care induce nevoia de dulce \u0219i gras, afecteaz\u0103 acea zon\u0103 a creierului responsabil\u0103 de starea de sa\u021bietate. \u0218oarecilor c\u0103rora li s-a injectat insulin\u0103 au fost mai pu\u021bin atra\u0219i de m\u00e2ncare.<\/strong><\/p>\n<p>Finalmente, nu pozele (interzise \u00een unele state) la m\u00e2ncarea de tip fast food sunt problema, ci m\u00e2ncarea \u00een sine, predominant dulce \u0219i gras\u0103, care creeaz\u0103 dependen\u021b\u0103. Dar creierul nostru?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mi-a atras aten\u021bia un comentariu al unei doamne \u00eengrijorate c\u0103, fiind nevoit\u0103 s\u0103 stea c\u00e2teva zile acas\u0103, ar putea m\u00e2nca mai mult. B\u0103nuiala mea este c\u0103 grija b\u0103tea nu spre mai mult, ci spre&#46;&#46;&#46;<\/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":[11,4],"tags":[243],"class_list":["post-4714","post","type-post","status-publish","format-standard","hentry","category-dieta","category-personal","tag-de-cate-ori-pe-zi-e-bine-sa-mananci"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4714","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=4714"}],"version-history":[{"count":19,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4714\/revisions"}],"predecessor-version":[{"id":4732,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/4714\/revisions\/4732"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4714"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4714"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4714"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}