{"id":2037,"date":"2020-12-19T17:37:05","date_gmt":"2020-12-19T17:37:05","guid":{"rendered":"https:\/\/dieta-fit.eu\/?p=2037"},"modified":"2021-03-02T07:20:23","modified_gmt":"2021-03-02T07:20:23","slug":"tentatiile-alimentare","status":"publish","type":"post","link":"https:\/\/dieta-fit.eu\/en\/tentatiile-alimentare\/","title":{"rendered":"Food temptations"},"content":{"rendered":"
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"tentatii-alimentare\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Tenta\u021biile alimentare reprezint\u0103 o dorin\u021b\u0103 necontrolat\u0103, mult mai intens\u0103 dec\u00e2t simpla foame, pentru anumite alimente. De cele mai multe ori aceste tenta\u021bii includ alimente procesate, produse fast food \u0219i alte alimente bogate \u00een calorii \u0219i zah\u0103r. Mai jos sunt c\u00e2teva strategii pentru a rezista tenta\u021biilor alimentare:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Consumul de ap\u0103<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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De multe ori, starea de deshidratare este asociat\u0103 cu foamea sau poftele alimentare. Dac\u0103 se simte o nevoie imperioas\u0103 de a consuma un alimente caloric\/dulce, se consum\u0103 un pahar mare de ap\u0103, apoi se a\u0219teapt\u0103 20 minute. De multe ori, se va observa c\u0103 pofta dispare, pentru c\u0103 organismul avea nevoie de hidratare. Mai mult, se crede c\u0103 dac\u0103 bei ap\u0103 \u00een mod regulat ai mai multe \u0219anse s\u0103 ai un apetit redus \u00een timpul meselor \u0219i, \u00een timp, s\u0103 sl\u0103be\u0219ti mai mult.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"tentatii-alimentare-apa\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Consumul de multe proteine<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Consumul de proteine este asociat unui risc mai mic de m\u00e2nca f\u0103r\u0103 control. Potrivit unui studiu, consumul unui mic dejun bogat \u00een proteine reduce tenta\u021biile alimentare de-a lungul zilei. Doctorii spun c\u0103 atunci c\u00e2nd proteinele reprezint\u0103 25% din totalul caloric, tenta\u021biile alimentare sunt reduse cu circa 60%, iar dorin\u021ba de a m\u00e2nca noaptea este mult diminuat\u0103.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u00cendep\u0103rtarea de tenta\u021bii<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Atunci c\u00e2nd se simte nevoia de a m\u00e2nca impulsiv, trebuie impus\u0103 o distan\u021b\u0103 \u00eentre tine \u0219i tenta\u021bie. De exemplu, se recomand\u0103 ie\u0219irea la o plimbare sau un du\u0219, muzic\u0103, etc. Exist\u0103 studii care spun inclusiv c\u0103 mestecatul de gum\u0103 mentolat\u0103 reduce apetitul \u0219i tenta\u021biile alimentare.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Planificarea meselor<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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E nevoie de timp pentru planificarea meselor \u00een avans iar asta va ajuta evitarea tenta\u021biilor alimentare. \u0218tiind deja ce se va consuma \u00eentr-o anumit\u0103 zi, se elimin\u0103 din incertitudine \u0219i spontaneitate. Dac\u0103 nu exist\u0103 griji pentru ce se va consuma la masa urm\u0103toare, acest lucru va determina diminuarea tenta\u021biei de a gusta impulsiv.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"tentatii-alimentare-plan\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Evitarea am\u00e2n\u0103rii meselor<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Uneori, tenta\u021biile alimentare atrag aten\u021bia pentru c\u0103 se simte senza\u021bia de foame. Pentru a evita acest lucru, se respect\u0103 mesele principale ale zilei \u0219i se \u021bin la \u00eendem\u00e2n\u0103 gust\u0103rile s\u0103n\u0103toase precum fructele sau nucile.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Reducerea stresului<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Stresul poate fi o alt\u0103 posibil\u0103 cauz\u0103 a apari\u021biei poftelor alimentare. Acest lucru apare mai ales \u00een cazul femeilor. Mai mult, studiile spun c\u0103 stresul cre\u0219te \u0219i nivelul cortizonul, fapt ce duce la \u00eengr\u0103\u0219are. Reducerea stresului poate fi realizat\u0103 prin medita\u021bie, plimb\u0103ri \u00een parc sau exerci\u021bii de respira\u021bie.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Aten\u021bia la m\u00e2ncare<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Atunci c\u00e2nd g\u00e2ndurile sunt concentrate asupra m\u00e2nc\u0103rii, devenim mult mai aten\u021bi la obiceiurile noastre alimentare si se observa dac\u0103 se m\u0103n\u00e2nc\u0103 pe fond de stres \u0219i \u00een ce cazuri nu se rezist\u0103 la tenta\u021biile alimentare. Studiile spun c\u0103 dac\u0103 se ia masa f\u0103r\u0103 TV, smartphone sau alte lucruri care ne distrag aten\u021bia, num\u0103rul meselor impulsive este redus de la 4 la 1,5 pe s\u0103pt\u0103m\u00e2n\u0103, iar cantitatea de alimente ingerate este mult mai mic\u0103.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Somn suficient<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Apetitul este de influen\u021bat inclusiv de fluctua\u021biile hormonale. Cum lipsa somnului afecteaz\u0103 activitatea hormonal\u0103, exist\u0103 date care spun c\u0103 exist\u0103 o probabilitate mai mare de a ceda tenta\u021biilor alimentare. Studiile spun c\u0103 persoanele care nu dorm bine au \u0219anse cu p\u00e2n\u0103 la 55% mai mari de a deveni obezi. De asemenea, lipsa somnului cre\u0219te riscul de a consuma bombe calorice.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Sportul<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Exerci\u021biile fizice moderate au o mul\u021bime de beneficii pentru s\u0103n\u0103tatea fizic\u0103 \u0219i mental\u0103, a\u0219a c\u0103 nu este surprinz\u0103tor c\u0103 dac\u0103 facem sport vom fi mult mai pu\u021bin tenta\u021bi s\u0103 ne \u00eenfigem \u00een pr\u0103jitura din frigider. Nu este nevoie s\u0103 alerg\u0103m un maraton \u00eens\u0103 studiile spun c\u0103 o plimbare de 15 minute este suficient\u0103 pentru a reduce poftele trec\u0103toare.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"tentatii-alimentare-sport\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Tenta\u021biile alimentare reprezint\u0103 o dorin\u021b\u0103 necontrolat\u0103, mult mai intens\u0103 dec\u00e2t simpla foame, pentru anumite alimente. De cele mai multe ori aceste tenta\u021bii includ alimente procesate, produse fast food \u0219i alte alimente bogate \u00een calorii \u0219i zah\u0103r. Mai jos sunt c\u00e2teva strategii pentru a rezista tenta\u021biilor alimentare: Consumul de ap\u0103 De multe ori, starea de deshidratare …<\/p>\n

Food temptations<\/span> Read More »<\/a><\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[1],"tags":[37,44,43,45],"yoast_head":"\nTenta\u021biile alimentare Diana Serghe<\/title>\n<meta name=\"description\" content=\"Tenta\u021biile alimentare sunt dorin\u021ba necontrolat\u0103 pentru anumite alimente. 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