{"id":9782,"date":"2018-03-12T04:53:02","date_gmt":"2018-03-12T04:53:02","guid":{"rendered":"http:\/\/www.dumitra.net\/blog\/?p=9782"},"modified":"2018-03-12T04:53:02","modified_gmt":"2018-03-12T04:53:02","slug":"ce-si-cat-sa-mananci-pentru-ti-defini-musculara","status":"publish","type":"post","link":"https:\/\/www.dumitra.net\/blog\/?p=9782","title":{"rendered":"Ce \u0219i c\u00e2t s\u0103 m\u0103n\u00e2nci pentru a-\u021bi defini musculara"},"content":{"rendered":"

\"20170524_114837\"<\/a>Practici fitness-ul sau bodybuilding-ul \u0219i \u00ee\u021bi dore\u0219ti musculatur\u0103 bine profilat\u0103? Dac\u0103 \u00een sala de sport faci ceea ce trebuie (eventual, sub \u00eendrumarea unui instructor), atunci trebuie s\u0103 \u00ee\u021bi adaptezi \u0219i alimenta\u021bia. Dau mai jos\u00a0un exemplu de meniu (mic dejun, gustare 1, pranz, gustare 2, cin\u0103 – nu neap\u0103rat \u00een ordinea aceasta) de 1 665 kcal pe zi\u00a0 pentru o femeie care c\u00e2nt\u0103re\u0219te\u00a0 70 de kilograme \u0219i care face exerci\u021bii de for\u021b\u0103 mai mult de 4 ori pe s\u0103pt\u0103m\u00e2n\u0103.\u00a0<\/strong><\/p>\n

\u00cen\u0219iruit astfel, meniul pare abundent, dar privi\u021bi cu aten\u021bie gramajele. \u0218i, dac\u0103 ve\u021bi vedea un\/o culturist\/\u0103 c\u00e2nt\u0103rindu-si m\u0103rul sau banana sau fiind atent\/\u0103 la con\u021binutul de zah\u0103r sau gr\u0103simi din alimentele pe care le m\u0103n\u00e2nc\u0103, trebuie s\u0103 \u0219ti\u021bi c\u0103\u00a0un plus de 100 – 200 de kcal. pe zi poate ruina efortul din sala de sport.<\/strong><\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Aliment<\/strong><\/td>\nGrame<\/strong><\/td>\nCalorii<\/strong><\/td>\nProteine<\/strong><\/td>\nLipide<\/strong><\/td>\nCarbohidrati<\/strong><\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 ou fiert<\/td>\n40<\/td>\n62<\/strong><\/td>\n5<\/td>\n4.2<\/td>\n0.4<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 felie jambon de curcan<\/td>\n25<\/td>\n16.1<\/strong><\/td>\n3.5<\/td>\n0.1<\/td>\n0.3<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Un cub branz\u0103 maturat\u0103<\/td>\n20<\/td>\n77.4<\/strong><\/td>\n6.6<\/td>\n5.6<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
2 felii paine integrala<\/td>\n40<\/td>\n98<\/strong><\/td>\n4.5<\/td>\n0.9<\/td>\n19<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 mar<\/td>\n220<\/td>\n114.4<\/strong><\/td>\n0.9<\/td>\n0.4<\/td>\n30.4<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 conserva mica de ton in suc propriu<\/td>\n45<\/td>\n45.5<\/strong><\/td>\n10.8<\/td>\n0.3<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Mix fructe uscate<\/td>\n35<\/td>\n81.9<\/strong><\/td>\n0.9<\/td>\n0.1<\/td>\n21.2<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Migdale crude (aprox. 11)<\/td>\n5<\/td>\n33.3<\/strong><\/td>\n1.1<\/td>\n2.6<\/td>\n1<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Sandwich cu piept de pui la gratar \u0219i<\/td>\n50<\/td>\n65.5<\/strong><\/td>\n11.3<\/td>\n3<\/td>\n1.2<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
salata de cruditati 365<\/td>\n300<\/td>\n216<\/strong><\/td>\n1.8<\/td>\n9.9<\/td>\n30<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 felie paine cu faina integrala<\/td>\n20<\/td>\n49<\/strong><\/td>\n2.3<\/td>\n0.5<\/td>\n9.5<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 lingur\u0103 ulei de masline extravirgin<\/td>\n14<\/td>\n115.4<\/strong><\/td>\n0<\/td>\n12.9<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
4 felii jambon de curcan<\/td>\n100<\/td>\n64.5<\/strong><\/td>\n14<\/td>\n0.5<\/td>\n1<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 banana mica<\/td>\n100<\/td>\n89<\/strong><\/td>\n1.1<\/td>\n0.3<\/td>\n22.8<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Migdale crude (aprox. 11)<\/td>\n5<\/td>\n33.3<\/strong><\/td>\n1.1<\/td>\n2.6<\/td>\n1<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Mu\u0219chi de vit\u0103 la gr\u0103tar<\/td>\n50<\/td>\n114<\/strong><\/td>\n12<\/td>\n7<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Paste integrale fierte (aproximativ 3 linguri)<\/td>\n70<\/td>\n94.4<\/strong><\/td>\n3.4<\/td>\n0.6<\/td>\n17.6<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Sote de legume<\/td>\n200<\/td>\n128<\/strong><\/td>\n5.2<\/td>\n0.6<\/td>\n22.8<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
1 lingura \u0219i jum\u0103tate ulei rapita<\/td>\n21<\/td>\n168<\/strong><\/td>\n0<\/td>\n21<\/td>\n0<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
TOTAL<\/strong><\/td>\n1360<\/td>\n1665.7<\/strong><\/td>\n85.5<\/td>\n73.1<\/td>\n178.2<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Total 1 665 kcal\u00a0<\/strong>\u00a0din care\u00a0Proteine = 20%\u00a0 \u00a0 Gr\u0103simi = 40%, Carbohidra\u021bi = 40%<\/strong><\/p>\n

\"IMG_0079a2_mic_cu<\/a>De remarcat absen\u021ba din meniu a dulciurilor, zaharului din cafea, alcoolului. Alcoolul con\u021bine\u00a0<\/strong>7 calorii\/gram<\/strong> (proteinele au 4 calorii\/gram, gr\u0103simile au 9 calorii\/gram). Caloriile din alcool mai sunt numite si calorii \u201cgoale\u201d, aduc doar energie si nimic in plus; din punct de vedere caloric se apropie mai mult de gr\u0103simi dec\u00e2t de carne, peste sau legume, cereale, leguminoase etc.
\n<\/span><\/p>\n

\u0218i \u00eenca aceasta de mai sus n-ar insemna nimic, dac\u0103 alcoolul n-ar fi una dintre cele mai periculoase substante pentru stomac \u0219i intestinul subtire, reduc\u00e2nd absorbtia nutrien\u021bilor si penetr\u00e2nd peretele stomacului, deterior\u00e2ndu-l.<\/p>\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<\/strong> (traducere: degeaba \u00eencurgitezi alimente bogate \u00een proteine \u0219i shake-uri proteice, a\u0219tept\u00e2ndu-te s\u0103 \u00ee\u021bi creasc\u0103 masa muscular\u0103, dac\u0103 anulezi efectul prin alcool).<\/p>\n

Mai multe despre numarul de calorii \u0219i efectele ne\u0219tiute ale b\u0103uturilor alcoolice sau dulci asupra organismului am scris aici<\/a>.<\/p>\n

Cei care extrag cele mai rapide rezultate din ecua\u021bia diet\u0103+antrenament\u00a0 (asta \u0219i \u00een func\u021bie de tipul morfologic: endomorf, mezomorf si ectomorf) sunt b\u0103rba\u021bii,<\/strong> dar nu pentru c\u0103 sunt…. mai b\u0103rba\u021bi, ci pentru c\u0103 au o mas\u0103 muscular\u0103 mai mare dec\u00e2t a femeilor.<\/p>\n

C\u00e2t despre mine*<\/strong><\/em>, am o rela\u021bie strict controlat\u0103 cu zah\u0103rul \u0219i inexistent\u0103 cu alcoolul.\u00a0 Apa chioar\u0103 sau cu l\u0103m\u00e2ie \u00eemi e cea mai bun\u0103 prieten\u0103, iar dac\u0103, de 2-3 ori pe an, \u00eemi \u00eenmoi buzele \u00een pahar ca s\u0103 nu stric dispozi\u021bia comesenilor, e mare lucru. Cafeaua o beau f\u0103r\u0103 zah\u0103r; dulciuri-prajituri – r\u0103ru\u021b (gust 1-2 linguri\u021be din c\u00e2nd \u00een \"rp_In-gradina-cu-rosii-in-mana-300x169.jpg\"<\/a>c\u00e2nd, asta poate \u00eensemna o dat\u0103 pe lun\u0103 sau chiar deloc). Apelez din c\u00e2nd \u00een c\u00e2nd la rezerva personal\u0103 de magiunuri f\u0103r\u0103 zah\u0103r pe care le fac din fructele din livada mea. \u0218i asta-i cam tot.<\/p>\n

*<\/strong>La momentul scrierii articolului, greutatea mea e de 59 kg (1,68h) \u0219i m\u0103 despart doar 3 s\u0103pt\u0103m\u00eeni p\u00e2n\u0103 la rotunjirea la 45. S\u0103pt\u0103m\u00e2nal, am 5-6 antrenamente de: bodybuilding, arte mar\u021biale, alergare.\u00a0Asta f\u0103r\u0103 s\u0103 pun la socoteal\u0103 \u0219edin\u021bele de fitness rural \u00een gr\u0103din\u0103. \ud83d\ude42<\/em><\/p>\n

\n

Acest articol este scris \u00een scop informativ. Este de preferat s\u0103 consulta\u021bi un specialist \u00een nutri\u021bie \u00eenainte de a \u00eencepe un regim. Acesta trebuie individualizat.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Practici fitness-ul sau bodybuilding-ul \u0219i \u00ee\u021bi dore\u0219ti musculatur\u0103 bine profilat\u0103? Dac\u0103 \u00een sala de sport faci ceea ce trebuie (eventual, sub \u00eendrumarea unui instructor), atunci trebuie s\u0103 \u00ee\u021bi adaptezi \u0219i alimenta\u021bia. Dau mai jos\u00a0un...<\/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":[11,4,161,1,162],"tags":[1382,1378,1383,1377,1374,1380,1381,1375,1384,1385,1379,108,1376],"class_list":["post-9782","post","type-post","status-publish","format-standard","hentry","category-dieta","category-personal","category-slabire","category-sport","category-tonifiere","tag-antrenamente-la-40-de-ani","tag-cate-calorii-are-alcoolul","tag-cate-calorii-au-bauturile-dulci","tag-ce-mananca-o-femeie-care-face-culturism","tag-ce-sa-mananc-pentru-tonifiere","tag-cum-arata-o-femeie-de-40-de-ani-care-face-fitness-culturism","tag-cum-mananca-o-culturista","tag-cum-profilezi-musculatura","tag-cum-scapi-de-burta","tag-fac-sport-si-am-burta-cum-scap","tag-femeie-de-40-fitness","tag-fitness","tag-meniu-femeie-culturista"],"_links":{"self":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/9782","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=9782"}],"version-history":[{"count":37,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/9782\/revisions"}],"predecessor-version":[{"id":9826,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=\/wp\/v2\/posts\/9782\/revisions\/9826"}],"wp:attachment":[{"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9782"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9782"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dumitra.net\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9782"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}