{"id":15318,"date":"2020-02-07T09:00:10","date_gmt":"2020-02-07T07:00:10","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=15318"},"modified":"2025-08-14T14:45:58","modified_gmt":"2025-08-14T11:45:58","slug":"totul-despre-carbohidratii-rafinati","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/totul-despre-carbohidratii-rafinati\/","title":{"rendered":"Totul despre carbohidratii rafinati"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15320 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/carbohidrati-rafinati.jpg\" alt=\"carbohidrati rafinati\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/carbohidrati-rafinati.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/carbohidrati-rafinati-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Ce sunt mai exact carbohidratii rafinati si de ce arunca toata lumea cu pietre in ei? Internetul, nutritionistii si curele de slabire ne avertizeaza mereu sa evitam consumul de carbohidrati rafinati, deoarce acestia sunt considerati sabotatorii oricarui stil de viata sanatos. Dar ce sunt de fapt carbohidratii rafinati, de ce ne pun in pericol sanatatea si greutatea si cu ce ii putem inlocui in alimentatia zilnica? Afla raspunsurile la toate aceste intrebari in articolul de mai jos!<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Cuprins<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #00754a;color:#00754a\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #00754a;color:#00754a\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/sanovita.ro\/blog\/totul-despre-carbohidratii-rafinati\/#ce-inseamna-termenul-%e2%80%9ecarbohidrati-rafinati%e2%80%9d\" >Ce inseamna termenul \u201ecarbohidrati rafinati\u201d?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/sanovita.ro\/blog\/totul-despre-carbohidratii-rafinati\/#de-ce-nu-sunt-sanatosi-carbohidratii-rafinati\" >De ce nu sunt sanatosi carbohidratii rafinati?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/sanovita.ro\/blog\/totul-despre-carbohidratii-rafinati\/#cum-alegi-carbohidratii-sanatosi\" >Cum alegi carbohidratii sanatosi?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"ce-inseamna-termenul-%e2%80%9ecarbohidrati-rafinati%e2%80%9d\"><\/span>Ce inseamna termenul \u201ecarbohidrati rafinati\u201d?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Termenul de \u201ecarbohidrati rafinati\/simpli\u201d defineste carbohidratii care si-au pierdut aproape toata valoarea nutritionala in procesul de productie (care poate include extractia industriala, concentrarea, purificarea si transformarea enzimatica). Carbohidratii rafinati nu exista in natura si inlud zaharul si cerealele procesate, care sunt preferatele multora dintre noi: painea si orezul alb, cerealele pentru copii cu zahar si arome adaugate, pastele, pizza, cartofii prajiti si chips-urile, produsele de patiserie, biscuitii, dulciurile, iaurtul cu diverse arome, laptele praf, bauturile carbogazoase.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13228 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/07\/Anatomia-unui-bob-de-cereale-integrale-e1579087802237.png\" alt=\"Anatomia unui bob de cereale integrale\" width=\"696\" height=\"446\" \/>In forma lor naturala, cerealele au 3 parti comestibile: taratele (exteriorul tare, care contine antioxidanti, fibre si vitamine din grupul B), endospermul (care contine carbohidrati, proteine si cantitati mici de minerale si vitamine) si germenele (miezul, care contine vitaminele E si B, proteine, minerale, grasimi nesaturate). <a href=\"https:\/\/www.sanovita.ro\/blog\/totul-despre-cerealele-integrale\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cerealele integrale<\/a> (ca orezul brun sau fulgii de ovaz, de exemplu), au bobul intreg, intact; produsele facute din cereale integrale (ca faina integrala de grau, de exemplu) presupun macinarea bobului intreg, fara pierderea de nutrienti din acesta \u2013 cu alte cuvinte, in ambele cazuri consumi toate fibrele, proteinele, vitaminele, mineralele si grasimile din ele. Odata cu rafinarea, ce ramane in urma este doar endospermul, un produs finit cu o textura mai fina si o culoare mai deschisa, care produce un rezultat pufos, cu o durata de viata mai mare pe raftul magazinelor.<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em><a href=\"https:\/\/www.sanovita.ro\/blog\/tot-ce-trebuie-sa-stii-despre-indicele-glicemic-ig\/\" target=\"_blank\" rel=\"noopener noreferrer\">tot ce trebuie sa stii despre indicele glicemic<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<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><\/div><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\" ><\/div><\/div>[vc_cta h2=&#8221;Alege fulgii de ovaz, pentru un produs integral de top!&#8221; txt_align=&#8221;center&#8221; style=&#8221;outline&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi produsul&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Ffulgi-de-ovaz-1-kg-210.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-totul-despre-carbohidratii-rafinati||target:%20_blank|rel:nofollow&#8221;]<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/www.sanovita.ro\/fulgi-de-ovaz-1-kg-210.html?utm_medium=blog&amp;utm_source=retetablog-totul-despre-carbohidratii-rafinati\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-5972 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fulgi-de-ovaz-1-kg-200x200.jpg\" alt=\"fulgi-de-ovaz-1-kg\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fulgi-de-ovaz-1-kg-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fulgi-de-ovaz-1-kg-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fulgi-de-ovaz-1-kg.jpg 458w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>Fulgii de ovaz sunt alegerea ideala pentru a fi consumati cu lapte vegetal sau pentru a fi folositi la prepararea produselor de patiserie, avand o consistenta usoara, maruntita, ce permite hidratarea rapida.<\/p>\n<p>[\/vc_cta]<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><\/div><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\" ><\/div><\/div>[vc_column_text]<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"de-ce-nu-sunt-sanatosi-carbohidratii-rafinati\"><\/span>De ce nu sunt sanatosi carbohidratii rafinati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15321 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/dulciuri.jpg\" alt=\"dulciuri\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/dulciuri.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/dulciuri-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Alimentele enumerate mai sus sunt digerate rapid de organism, au in indice glicemic ridicat si produc cresteri bruste ale nivelului glicemiei, fluctuatii ale starii de spirit si energiei, acumulare de grasime in corp (mai ales in zona abdominala, in jurul organelor ca ficatul). Cand mananci carbohidrati rafinati, sangele iti este inundat de zahar, nivelul insulinei creste (pentru a elimina zaharul) si simti din nou foamea la scurt timp, poftind la noi carbohidrati rafinati.<\/p>\n<p style=\"text-align: justify;\">Alimentatia bogata in astfel de carbohidrati te determina sa mananci mai mult, sa te ingrasi, sa capeti rezistenta la insulina (declansand inflamatie in organism, confom unei analize din <a href=\"https:\/\/www.hindawi.com\/journals\/mi\/2014\/849031\/\" target=\"_blank\" rel=\"noopener noreferrer\">2014<\/a>) si <a href=\"https:\/\/www.sanovita.ro\/blog\/diabet-de-tip-2-sfaturi-alimentare-si-reguli-utile\/\" target=\"_blank\" rel=\"noopener noreferrer\">diabet de tip 2<\/a>, sa dezvolti hipertensiune si boli de inima (noteaza o cercetare din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4405383\/\" target=\"_blank\" rel=\"noopener noreferrer\">2015<\/a>), oboseala, depresie (au descoperit specialistiii in <a href=\"https:\/\/academic.oup.com\/ajcn\/article\/102\/2\/454\/4564524\" target=\"_blank\" rel=\"noopener noreferrer\">2015<\/a>) si chiar insomnie (conform unui studiu recent, din <a href=\"https:\/\/www.sciencedaily.com\/releases\/2019\/12\/191211171335.htm\" target=\"_blank\" rel=\"noopener noreferrer\">2019<\/a>), sa ai probleme de digestie si constipatie (mentioneaza o cercetare din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1379072\/\" target=\"_blank\" rel=\"noopener noreferrer\">1991<\/a>), sa ai un risc mai mare de a te imbolnavi de cancer (spun studii din <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4716256\/\" target=\"_blank\" rel=\"noopener noreferrer\">2016<\/a> si <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5811844\/\" target=\"_blank\" rel=\"noopener noreferrer\">2018<\/a>).<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong>Descopera <em><a href=\"https:\/\/www.sanovita.ro\/blog\/totul-despre-relatia-dintre-fructe-si-diabet\/\" target=\"_blank\" rel=\"noopener noreferrer\">totul despre relatia dintre fructe si diabet<\/a><\/em><a href=\"https:\/\/www.sanovita.ro\/blog\/de-ce-este-micul-dejun-cea-mai-importanta-masa-zilei\/\" target=\"_blank\" rel=\"noopener noreferrer\">i<\/a>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"cum-alegi-carbohidratii-sanatosi\"><\/span>Cum alegi carbohidratii sanatosi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15322 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/carbohidrati-complecsi.jpg\" alt=\"carbohidrati complecsi\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/carbohidrati-complecsi.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/carbohidrati-complecsi-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Carbohidratii sunt una dintre principalele surse de energie ale organismului uman, iar expertii recomanda ca 45-65% dintre caloriile consumate zilnic sa provina din aceasta sursa. Cheia unui stil alimentar sanatos \u2013 cand vine vorba despre carbohidrati \u2013 este alegerea celor sanatosi: carbohidratii complecsi (legume, cereale integrale, fructe). Acestia sunt digerati lent, nu destabilizeaza glicemia, nu duc la acumularea rapida de grasime si kilograme in plus in organism, ajutandu-te sa te simti mai sanatoasa si mai plina de energie.<\/p>\n<p style=\"text-align: justify;\">Cu alte cuvinte, umple-ti cosul saptamanal de cumparaturi cu orez, paste, fainuri si cereale integrale, spanac, fasole verde, telina, rosii, porumb, cartofi albi\/dulci, fasole, mazare, linte, alune, caju, nuci, mere, pere, citrice, banane, fructe de padure. Incearca sa inlocuiesti deserturile plin de ciocolata cu fructe si zucurile carbogazoase cu apa.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-15323 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/briosa.jpg\" alt=\"briosa\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/briosa.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/01\/briosa-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Asta nu inseamna sa nu mai mananci niciodata carbohidrati rafinati \u2013 nu de alta, dar interzicerea anumitor alimente\/bauturi nu te va determina decat sa le poftesti non-stop. Ce trebuie sa faci este sa transformi carbohidratii rafinati intr-o indulgenta ocazionala, nu ceva omniprezent in alimentatia ta, iar pe masura ce le vei reduce numarul vei observa singura ca vei pofti la ei din ce in ce mai rar. Incepe chiar de astazi sa faci o schimbare la capitolul carbohidrati si ofera-i organismului tau sanatatea de care are nevoie si pe care o merita!<\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>Consumul de carbohidrati complecsi este unul dintre cele <a href=\"https:\/\/www.sanovita.ro\/blog\/10-sfaturi-sanatoase-de-lifestyle-pentru-adulti-infografic\" target=\"_blank\" rel=\"noopener noreferrer\">10 sfaturi sanatoase de lifestyle pentru adulti<\/a> <\/em><em>pe care le-am inclus recent intr-un infografic util. Descopera-le si tu!<\/em><\/strong><\/span><\/p>\n<\/blockquote>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>Ce sunt mai exact carbohidratii rafinati si de ce arunca toata lumea cu pietre in ei? Internetul, nutritionistii si curele de slabire ne avertizeaza mereu sa evitam consumul de carbohidrati rafinati, deoarce acestia sunt considerati sabotatorii oricarui stil de viata sanatos. Dar ce sunt de fapt carbohidratii rafinati, de ce ne pun in pericol sanatatea [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":15320,"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":[1371],"tags":[],"class_list":{"0":"post-15318","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentatie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Totul despre carbohidratii rafinati &ndash; Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Ce sunt carbohidratii rafinati, de ce ne pun in pericol sanatatea si greutatea si cu ce ii putem inlocui in alimentatie? 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