{"id":16555,"date":"2020-06-26T09:00:48","date_gmt":"2020-06-26T06:00:48","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=16555"},"modified":"2025-08-19T14:41:21","modified_gmt":"2025-08-19T11:41:21","slug":"cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/","title":{"rendered":"Cum iti ajuta urcatul pe munte mintea, sufletul si corpul?"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16559 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-munte.jpg\" alt=\"drumetie munte\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-munte.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-munte-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>In timpul pandemiei COVID-19, orasele s-au blocat, iar distantarea sociala care s-a impus ne-a tinut in case timp de luni bune. Norocosii care traiesc la curte sau la tara (avand padurea ori muntele in spatele curtii) s-au bucurat insa din plin de aerul liber, care contribuie la starea generala de bine. Asa cum am explicat deja pe blogul Sano Vita, cercetatorii au descoperit ca <a href=\"https:\/\/www.sanovita.ro\/blog\/descopera-cat-timp-trebuie-sa-petreci-zilnic-in-aer-liber\/\" target=\"_blank\" rel=\"noopener noreferrer\">timpul petrecut in natura<\/a> ne poate imbunatati performanta cognitiva, ne poate regla tensiunea si reduce stresul. 2-3 ore in aer liber au un efect la fel de pozitiv ca 2-3 ore de sport\/saptamana, spun acestia. Iar Institutul de Resurse Naturale din Finlanda recomanda minimum 5 ore de drumetii lunare in natura, in afara orasului.<\/p>\n<p style=\"text-align: justify;\">Acum, ca s-au relaxat restrictiile, ne putem intoarce in inima naturii, facand activitati recreativ-sportive individuale, in aer liber: drumetii montane, trekking si alpinism, ciclism, alergare sau canotaj. In articolul de astazi te invitam sa urci mai des pe munte, pentru ca aceasta forma de miscare in aer liber iti ajuta mintea, sufletul si corpul \u2013 o dovedesc studiile de specialitate!<\/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\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/#o-drumetie-montana-riscuri-reduse-de-boli\" >O drumetie montana = riscuri reduse de boli<\/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\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/#la-munte-iti-ajuti-oasele-si-muschii\" >La munte iti ajuti oasele si muschii<\/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\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/#la-inaltime-respiri-mai-bine\" >La inaltime respiri mai bine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/sanovita.ro\/blog\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/#dormi-mai-bine-la-final-de-drumetie\" >Dormi mai bine, la final de drumetie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/sanovita.ro\/blog\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/#drumetiile-montane-iti-schimba-creierul\" >Drumetiile montane iti schimba creierul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/sanovita.ro\/blog\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/#traseele-montane-te-scapa-de-negativitate-si-depresie\" >Traseele montane te scapa de negativitate si depresie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/sanovita.ro\/blog\/cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\/#hai-la-munte\" >Hai la munte!<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"o-drumetie-montana-riscuri-reduse-de-boli\"><\/span>O drumetie montana = riscuri reduse de boli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16560 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/urcat-pe-munte.jpg\" alt=\"urcat pe munte\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/urcat-pe-munte.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/urcat-pe-munte-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Urcatul pe munte poate reduce riscul diverselor probleme de sanatate, ca bolile de inima, obezitatea si diabetul. Acest tip de miscare cardio poate reduce nivelul de colesterol, poate controla sau preveni hipertenesiunea, creste viteza de deplasare a sangelui si contribuie la eliminarea acumularilor din venele tale. In plus, te ajuta sa scapi de caloriile in plus (o plimbare montana care acopera 3,2 km\/h ajuta o persoana de 68 kg sa arda 240 kcal in acele 60 de minute, de exemplu).<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"la-munte-iti-ajuti-oasele-si-muschii\"><\/span>La munte iti ajuti oasele si muschii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Micarea pe munte inseamna si o sanatate musculara si osoasa imbunatatite. Drumetiile te ajuta sa iti dezvolti muschii, sa ii intaresti, sa scapi de grasimea care ii acopera. Vizitele dese la munte iti ajuta oasele sa fie puse la treaba intr-o maniera mai intensa decat in cazul miscarii zilnice, de aceea densitatea ta osoasa va creste (datorita compresiei puse pe oase in timpul urcarii), iar osteoporoza poate fi tinuta la distanta mai eficient.<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"la-inaltime-respiri-mai-bine\"><\/span>La inaltime respiri mai bine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16563 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-montana.jpg\" alt=\"drumetie montana\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-montana.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-montana-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Inlocuind deplasarea zilnica pe distante scurte (si in masina) cu deplasarea pe munte, imbunatatesti calitatea aerului pe care il respiri si functia respiratorie. Sanatatea acesteia este vitala pentru oricare dintre noi, ea fiind cea care pastreaza plamanii sanatosi si combate pneumonia, bronsita si alte boli locale.<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"dormi-mai-bine-la-final-de-drumetie\"><\/span>Dormi mai bine, la final de drumetie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Daca de obicei nu mergi prea des la munte, o drumetie iti va impinge corpul si mintea dincolo de zona de confort. Iar asta inseamna ca deplasarea pe un teren diferit de cel din oras te va umple de adrenalina, iar la finalul calatoriei vei dormi excelent, pentru ca organismul tau va intra in repaus si recuperare. Efectul ramane valabil si in cazul persoanelor cu experienta in trekking si alpinism.<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"drumetiile-montane-iti-schimba-creierul\"><\/span>Drumetiile montane iti schimba creierul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16564 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/munte.jpg\" alt=\"munte\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/munte.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/munte-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/>Mersul la munte si deplasarea in aer curat cresc puterea cerebrala si pot dezvolta anumite zone din creier, spun studiile. In <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0051474\" target=\"_blank\" rel=\"noopener noreferrer\">2012<\/a>, cercetatorii au comparat doua grupuri de persoane, trimise intr-o drumetie de 4 zile: unii au primit acces la smartphone-uri, ceilalti nu. Rezultatele au indicat faptul ca primul grup a ramas mai conectat cu lumea exterioara si s-a folosit de tehnologie pentru a nu se pierde pe traseu, dar al doilea grup si-a imbunatatit cu 50% capacitatea de a rezolva probleme si de a gandi creativ. Asta deoarece au avut parte de o crestere a numarului de stimuli naturali, dublata de o scadere a expunerii la tenhologie care acapareaza atentia.<\/p>\n<p style=\"text-align: justify;\">Drumetiile montane imbunatatesc circulatia sangvina si fluxul de oxigen care ajunge la creier (si care ajuta o varietate de elemente \u2013 concentrarea, memoria, starea de bine). Acest organ vital va functiona mai bine, va produce mai multe substante care te vor determina sa te simti excelent si poate creste marimea hipocampusului (care este centrul memoriei). Acest din urma lucru a fost dovedit in <a href=\"https:\/\/n.neurology.org\/content\/75\/16\/1415.abstract\" target=\"_blank\" rel=\"noopener noreferrer\">2010<\/a>, de o cercetare asupra unui numar de 299 de persoane in varsta. Seniorii au fost trimisi la plimbari saptamanale usoare, iar rezultatele au aratat ca cei care au mers mai mult de 5,8 km si-au crescut volumul materiei cenusii, ceea ce a redus de doua ori riscul de tulburari cognitive. Analizati dupa 9 ani, cei care au facut mai multa miscare aveau lobul frontal, occipita, cortexul entorinal si hipocampusul mai mari.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16566 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/plimbare-la-munte.jpg\" alt=\"plimbare la munte\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/plimbare-la-munte.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/plimbare-la-munte-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<blockquote class=\"td_quote_box td_box_center\">\n<p style=\"text-align: justify;\"><span style=\"color: #008000;\"><strong><em>Un stil de viata activ este una dintre <\/em><em>modalitatile prin care poti sa <a href=\"https:\/\/www.sanovita.ro\/blog\/cum-ai-mai-bine-grija-de-creierul-tau\/\" target=\"_blank\" rel=\"noopener noreferrer\">ai mai bine grija de creierul tau<\/a>. Descopera pe blog si <a href=\"https:\/\/www.sanovita.ro\/blog\/5-obiceiuri-alimentare-care-iti-ajuta-creierul\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 obiceiuri alimentare care iti ajuta creierul<\/a><\/em>!<\/strong><\/span><\/p>\n<\/blockquote>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"traseele-montane-te-scapa-de-negativitate-si-depresie\"><\/span>Traseele montane te scapa de negativitate si depresie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">In <a href=\"https:\/\/www.pnas.org\/content\/112\/28\/8567\" target=\"_blank\" rel=\"noopener noreferrer\">2015<\/a>, un experiment controlat a trimis participantii la o plimbare de 90 de minute intr-un mediu natural si una egala ca timp intr-un mediu urban, pentru a verifica influenta naturii asupra gandurilor negative repetitive. Care au fost rezultatele? Persoanele au raportat o scadere a acestora si au inregistrat o activitate neuronala redusa in zona cerebrala responsabila cu bolile psihice. Nu este de mirare: daca ai ajuns vreodata in varf de munte sau la un popas pe traseu, cu o panorama incredibila, stii deja cat de bine te simti psihic, cata energie mentala acumulezi si cata mandrie apropo de propria persoana.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16565 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-la-munte.jpg\" alt=\"drumetie la munte\" width=\"696\" height=\"392\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-la-munte.jpg 696w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/drumetie-la-munte-324x182.jpg 324w\" sizes=\"auto, (max-width: 696px) 100vw, 696px\" \/><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"hai-la-munte\"><\/span>Hai la munte!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">In concluzie, te indemnam sa ajungi cat mai des la munte, sa faci plimbari usoare, trekking sau alpinism. Aceasta forma de miscare te va ajuta pe mai multe planuri si nu presupune decat o preche de incaltari potrivite si un pachetel facut de acasa (plin de ingrediente care sa iti idea energie la fiecare oprire facuta). Umple-ti rucsacul cu sandvisuri cu pateu vegetal si legume, gustari sanatoase, apa si bauturi fara alcool si hai la munte!<\/p>\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 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\" >[vc_custom_heading text=&#8221;Descopera produsele hranitoare si racoritoare, perfecte pentru drumetii, de pe site-ul Sano Vita!&#8221; 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h4=&#8221;Pateu din bob, cu ardei si tarhon&#8221; txt_align=&#8221;center&#8221; color=&#8221;green&#8221; add_button=&#8221;bottom&#8221; btn_title=&#8221;Vezi detalii produs&#8221; btn_style=&#8221;classic&#8221; btn_color=&#8221;danger&#8221; btn_size=&#8221;sm&#8221; btn_align=&#8221;center&#8221; btn_link=&#8221;url:https%3A%2F%2Fwww.sanovita.ro%2Fpateu-din-bob-cu-ardei-si-tarhon-1188.html%3Futm_medium%3Dblog%26utm_source%3Dretetablog-cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul||target:%20_blank|rel:nofollow&#8221;]<a href=\"https:\/\/www.sanovita.ro\/pateu-din-bob-cu-ardei-si-tarhon-1188.html?utm_medium=blog&amp;utm_source=retetablog-cum-iti-ajuta-urcatul-pe-munte-mintea-sufletul-si-corpul\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-16513 size-thumbnail\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/pateu-din-bob-cu-ardei-si-tarhon-200x200.jpg\" alt=\"pateu-din-bob-cu-ardei-si-tarhon\" width=\"200\" height=\"200\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/pateu-din-bob-cu-ardei-si-tarhon-200x200.jpg 200w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/pateu-din-bob-cu-ardei-si-tarhon-324x324.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/pateu-din-bob-cu-ardei-si-tarhon-486x486.jpg 486w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/pateu-din-bob-cu-ardei-si-tarhon-768x768.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/05\/pateu-din-bob-cu-ardei-si-tarhon.jpg 800w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/><\/a>[\/vc_cta]<\/div><\/div><\/div><\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>In timpul pandemiei COVID-19, orasele s-au blocat, iar distantarea sociala care s-a impus ne-a tinut in case timp de luni bune. Norocosii care traiesc la curte sau la tara (avand padurea ori muntele in spatele curtii) s-au bucurat insa din plin de aerul liber, care contribuie la starea generala de bine. Asa cum am explicat [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":16559,"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":[1372],"tags":[],"class_list":{"0":"post-16555","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-miscare"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum iti ajuta urcatul pe munte mintea, sufletul si corpul? 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