{"id":17242,"date":"2020-08-26T15:59:38","date_gmt":"2020-08-26T12:59:38","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17242"},"modified":"2025-08-14T14:42:49","modified_gmt":"2025-08-14T11:42:49","slug":"sase-alimente-recomandate-pentru-cei-care-merg-la-sala","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/sase-alimente-recomandate-pentru-cei-care-merg-la-sala\/","title":{"rendered":"6 alimente recomandate pentru cei care merg la sal\u0103"},"content":{"rendered":"

\"oFie c\u0103 te re\u00eentorci la sal\u0103 dup\u0103 o pauz\u0103 mai lung\u0103 sau abia pl\u0103nuie\u0219ti s\u0103 \u00eencepi, \u0219tii \u0219i tu c\u0103 asta \u00eenseamn\u0103 mai mult dec\u00e2t ni\u0219te simple exerci\u021bii la aparate.<\/p>\n

\u00cen primul r\u00e2nd trebuie s\u0103-\u021bi stabile\u0219ti clar obiectivele. Vrei s\u0103 \u00ee\u021bi modelezi mu\u0219chii \u0219i corpul? S\u0103 reduci din greutate? Sau pur \u0219i simplu s\u0103 ai o activitate care s\u0103 te men\u021bin\u0103 \u00een form\u0103? Foarte bine, indiferent de motiv, dar \u00eenainte s\u0103 pl\u0103te\u0219ti abonamentul pe un an de zile, vorbe\u0219te mai \u00eent\u00e2i cu medicul t\u0103u de familie \u0219i, de preferat, \u0219i cu un nutri\u021bionist. Nu to\u021bi func\u021bion\u0103m la fel, iar efortul fizic nu are acela\u0219i efect asupra tuturor.<\/p>\n

\u00cen al doilea r\u00e2nd,\u00a0 mersul la sal\u0103 nu ne rezolv\u0103 toate problemele. Cu at\u00e2t mai mult dac\u0103 nu \u0219tim clar ce avem de f\u0103cut. Da, exerci\u021biul fizic ajut\u0103 la reducerea greut\u0103\u021bii sau la cre\u0219terea masei musculare, dar totul e dezechilibrat dac\u0103 nu ne adapt\u0103m \u0219i stilul alimentar. La fel cum sportul ne poate schimba starea de spirit \u00een bine, \u00eens\u0103 numai at\u00e2ta timp c\u00e2t ob\u021binem orele de somn necesare \u0219i respect\u0103m un regim alimentar s\u0103n\u0103tos.<\/p>\n

Bun, cu ce te putem ajuta noi sunt aceste 6 alimente pe care \u021bi le putem recomanda. Lista nu este, desigur, una exhaustiv\u0103 \u2013 \u00eens\u0103 cele de mai jos sunt printre cele mai comune \u0219i eficiente alimente pe care le po\u021bi integra \u00een dieta ta sportiv\u0103:<\/p>\n

 <\/p>\n

Ap\u0103<\/strong><\/h4>\n

Nea\u0219teptat, nu? Am pus apa prima pe list\u0103 pentru c\u0103 este cel mai des trecut\u0103 cu vederea. Apa ne ajut\u0103 la eliminarea toxinelor din organism, men\u021bine stabil\u0103 temperatura corpului, previne formarea pietrelor la rinichi \u0219i ne aduce minerale de care avem nevoie. Este de asemenea \u0219i un aliat important pentru cei care se lupt\u0103 cu kilogramele \u00een plus.<\/p>\n

Nu vorbim de b\u0103ut ap\u0103 doar atunci c\u00e2nd ne este sete. Adesea, nevoia de ap\u0103 nu se resimte \u0219i ne trezim c\u0103 petrecem zile \u00eentregi b\u00e2nd maxim un pahar sau dou\u0103 de ap\u0103. Dac\u0103 vrei o via\u021b\u0103 s\u0103n\u0103toas\u0103, o activitate fizic\u0103 a\u0219a cum trebuie \u0219i o stare de bine pe timpul zilei, atunci totul \u00eencepe cu a bea o cantitate suficient\u0103 pentru nevoile organismului t\u0103u. Cei 2 litri recomanda\u021bi reprezint\u0103 un aport considerat optim, \u00eens\u0103 \u00eencearc\u0103 s\u0103 respec\u021bi m\u0103car aceast\u0103 limit\u0103 \u0219i s\u0103 bei ap\u0103 regulat, pe parcursul zilei.<\/p>\n

Mai ales c\u00e2nd vine vorba de activitatea de la sal\u0103, deshidratarea poate avea un efect major asupra performan\u021bei tale. Ar trebui s\u0103 \u00eencepi orice sesiune de exerci\u021bii bine hidratat. Alegerea b\u0103uturii depinde de intensitatea, durata exerci\u021biului \u0219i de obiectivele de antrenament. \u00cen general, este nevoie doar de ap\u0103 pentru exerci\u021bii fizice moderate care dureaz\u0103 mai pu\u021bin de o or\u0103 \u0219i de b\u0103uturi sportive izotonice sau diverse shake-uri bogate \u00een carbohidra\u021bi \u0219i ap\u0103 pe care \u021bi le po\u021bi prepara acas\u0103, \u00a0pentru sesiuni dure care dureaz\u0103 mai mult de o or\u0103.<\/p>\n

 <\/p>\n

P\u00e2ine din gr\u00e2u integral<\/strong><\/h4>\n

F\u0103r\u0103 carbohidra\u021bi nu se poate, e clar, dar vorbim de carbohidra\u021bi de calitate. Pe l\u00e2ng\u0103 p\u00e2ine, mai ai la dispozi\u021bie \u0219i alte produse din cereale integrale, cum ar fi fulgii pentru micul dejun, batoanele, pastele integrale, orezul brun, arpaca\u0219ul sau meiul. . Toate acestea sunt o surs\u0103 important\u0103 de nutrien\u021bi, \u00a0precum fibrele, proteinele, vitaminele din complexul \u00a0B, folat, calciu, fier, zinc sau magneziu. Toate acestea ne ajut\u0103 s\u0103 prevenim crampele musculare, \u00a0alimenteaz\u0103 perfoman\u021ba mu\u0219chilor \u0219i\u00a0 gr\u0103besc recuperarea dup\u0103 exerci\u021biu.<\/p>\n

 <\/p>\n

Migdale<\/strong><\/h4>\n

Cu un nivel ridicat de gr\u0103simi, proteine, fibre \u0219i vitamina E, migdalele<\/a> fac parte din super-alimentele pe care ar trebui s\u0103 le introducem c\u00e2t mai des \u0219i echilibrat \u00een dietele noastre.\u00a0 Gr\u0103simile, \u00een ciuda faptului c\u0103 sunt esen\u021biale pentru s\u0103n\u0103tatea organismului nostru, reprezint\u0103 o arm\u0103 cu dou\u0103 t\u0103i\u0219uri, mai ales atunci c\u00e2nd vrem s\u0103 reducem din greutate. Ideea nu este de a renun\u021ba la acestea, ci de a le \u00eenlocui cu surse care aduc mai multe beneficii. De exemplu, \u00eenlocuirea gr\u0103similor saturate din produsele animale cu gr\u0103simi nesaturate din semin\u021be \u0219i nuci poate fi o decizie care contribuie la sc\u0103derea colesterolului \u0219i la reducerea riscului de infarct de miocard. Totodat\u0103, \u00eenlocuirea gr\u0103similor trans, cele mai nocive, care se g\u0103sesc\u00a0 cu prec\u0103dere \u00een produsele de tip fastfood \u0219i patiserie, cu migdale proaspete, nuci rom\u00e2ne\u0219ti, ulei de soia, ulei de m\u0103sline, ulei de in, etc, reprezint\u0103 o alegere \u00een\u021beleapt\u0103 pentru reducerea inflama\u021biei cronice din organismul t\u0103u \u0219i stimularea pierderii kilogramelor. Totodat\u0103, facem observa\u021bia c\u0103 aceste substitu\u021bii trebuie s\u0103 aib\u0103 loc \u00eentr-un mod echilibrat, f\u0103r\u0103 a face exces. Cantitatea de semin\u021be si nuci recomandat\u0103 depinde de nivelul de activitate fizic\u0103, precum \u0219i de al\u021bi factori, \u00eens\u0103 o recomandare general\u0103 medie se refer\u0103 la 30 g semin\u021be sau nuci\/zi. Aten\u021bie \u0219i la momentul \u00een care le consumi, raportat la exerci\u021biu fizic: nu m\u00e2nca foarte aproape de momentul ajungerii la sal\u0103, pentru c\u0103 se diger\u0103 mai greu \u0219i \u00ee\u021bi pot face activitatea mai dificil\u0103.<\/p>\n

 <\/p>\n

Soia<\/strong><\/h4>\n

Una dintre „leguminoasele-minune”. Plantat\u0103 \u0219i recoltat\u0103 \u00een mas\u0103, exportat\u0103 peste tot \u00een lume, soia<\/a> poate fi transformat\u0103 \u00eentr-o sumedenie de produse. Vine sub form\u0103 de lapte de soia<\/a>, iaurt, boabe, f\u0103in\u0103<\/a>, felii<\/a> (\u0219ni\u021bel), tofu \u0219i multe altele, a\u0219a c\u0103 po\u021bi g\u0103si u\u0219or metode diverse de a o integra \u00een alimenta\u021bia ta.<\/p>\n

Nu doar at\u00e2t, dar soia este v\u0103zut\u0103 \u0219i ca un \u00eenlocuitor perfect pentru multe alimente de origine animal\u0103. Soia are aproape la fel de multe proteine precum carnea, fibre c\u00e2t produsele din gr\u00e2u integral, precum \u0219i antioxidan\u021bi \u0219i vitamine c\u00e2t \u00een alte fructe sau legume.<\/p>\n

Proteina din soia este de asemenea de cea mai \u00eenalt\u0103 calitate. \u00cen conformitate cu liniile directoare adoptate de Food and Drug Administration \u0219i Organiza\u021bia Mondial\u0103 a S\u0103n\u0103t\u0103\u021bii pentru evaluarea calit\u0103\u021bii proteinelor pentru copii \u0219i adul\u021bi, proteina din soia prime\u0219te un scor de 1, care este cel mai mare scor posibil. Aceasta \u00eenseamn\u0103 c\u0103 din punct de vedere al calit\u0103\u021bii, proteina de soia este similar\u0103 cu proteinele din carne \u0219i lapte.<\/p>\n

O surs\u0103 de proteine \u200b\u200bar trebui inclus\u0103 \u00een toate mesele zilnice pentru a optimiza cre\u0219terea mu\u0219chilor. Administrarea de alimente cu un con\u021binut ridicat \u00een proteine \u200b\u200b\u00eenainte \u0219i dup\u0103 un antrenament s-a dovedit a ajuta la demararea procesului de reparare muscular\u0103. Cei mai mul\u021bi pasiona\u021bi de fitness pot ob\u021bine suficiente proteine \u200b\u200bdintr-o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i variat\u0103, f\u0103r\u0103 a fi nevoie s\u0103 creasc\u0103 \u00een mod semnificativ aportul de proteine.<\/p>\n

 <\/p>\n

Ov\u0103z<\/strong><\/h4>\n

Una dintre cele bune variante pentru micul dejun! Cu 3-4 por\u021bii pe s\u0103pt\u0103m\u00e2n\u0103, ov\u0103zul<\/a> scade pe termen lung riscul bolilor cardio-vasculare, reduc\u00e2nd nivelul de colesterol. Recomandarea este de a consuma ov\u0103z f\u0103r\u0103 zah\u0103r ad\u0103ugat, folosind \u00een schimb fructe pentru arom\u0103.<\/p>\n

Prin con\u021binutul de fibre, ov\u0103zul sus\u021bine o digestie optim\u0103 \u0219i o cre\u0219tere progresiv\u0103 a glucozei \u00een s\u00e2nge. Tipul de fibre solubile din ov\u0103z poate ajuta la controlul zah\u0103rului din s\u00e2nge precum \u0219i la men\u021binerea greut\u0103\u021bii.<\/p>\n

De asemenea, ov\u0103zul con\u021bine carbohidra\u021bi complec\u0219i sub form\u0103 de amidon. Rolul principal al carbohidra\u021bilor \u00een activitatea fizic\u0103 este de a furniza energie. Pentru sportivi, dac\u0103 dieta lor nu con\u021bine suficien\u021bi carbohidra\u021bi, este probabil ca performan\u021ba \u0219i recuperarea lor s\u0103 fie afectate, deoarece carbohidra\u021bii sunt combustibilul esen\u021bial pentru creier \u0219i mu\u0219chi \u00een timpul exerci\u021biilor fizice.<\/p>\n

\u00a0<\/strong><\/p>\n

Quinoa<\/strong><\/h4>\n

Am zis noi de cereale integrale \u00een general, dar quinoa<\/a> merit\u0103 o men\u021biune special\u0103. Cu aproximativ 300 calorii pe suta de grame, 3 por\u021bii de quinoa pe s\u0103pt\u0103m\u00e2n\u0103 ar trebui s\u0103 \u00ee\u021bi ofere o doz\u0103 important\u0103 de protein\u0103, de care ai at\u00e2ta nevoie c\u00e2nd abia \u00eencepi s\u0103 frecventezi sala de fitness. Nu doar at\u00e2t, dar aceasta este \u0219i o surs\u0103 important\u0103 de fibre, vitamina B \u0219i gr\u0103simi nesaturate benefice pentru inim\u0103.<\/p>\n

 <\/p>\n

Nu te g\u00e2ndi acum c\u0103 aceste alimente sunt doar pentru sportivi, ci pentru oricine-\u0219i dore\u0219te, \u00een general, o via\u021b\u0103 s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103. Chiar dac\u0103, din orice motiv, iei o pauz\u0103 mai lung\u0103 sau mai scurt\u0103 de la efortul fizic, g\u0103se\u0219te-le locul \u00een dieta ta – desigur asta nu te opre\u0219te s\u0103 introduci \u0219i s\u0103 combini \u0219i alte alimente s\u0103n\u0103toase, fie c\u0103 vorbim de cereale integrale, semin\u021be, fructe, ori de broccoli, spanac, ro\u0219ii \u0219i alte vegetale!<\/p>\n","protected":false},"excerpt":{"rendered":"

Fie c\u0103 te re\u00eentorci la sal\u0103 dup\u0103 o pauz\u0103 mai lung\u0103 sau abia pl\u0103nuie\u0219ti s\u0103 \u00eencepi, \u0219tii \u0219i tu c\u0103 asta \u00eenseamn\u0103 mai mult dec\u00e2t ni\u0219te simple exerci\u021bii la aparate. \u00cen primul r\u00e2nd trebuie s\u0103-\u021bi stabile\u0219ti clar obiectivele. Vrei s\u0103 \u00ee\u021bi modelezi mu\u0219chii \u0219i corpul? S\u0103 reduci din greutate? Sau pur \u0219i simplu s\u0103 ai […]<\/p>\n","protected":false},"author":18,"featured_media":17244,"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-17242","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-miscare"},"yoast_head":"\n6 alimente recomandate pentru cei care merg la sal\u0103 – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Mersul la sal\u0103 ajut\u0103 la reducerea greut\u0103\u021bii sau la cre\u0219terea masei musculare, dar totul e dezechilibrat dac\u0103 nu ne adapt\u0103m \u0219i stilul alimentar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sanovita.ro\/blog\/sase-alimente-recomandate-pentru-cei-care-merg-la-sala\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 alimente recomandate pentru cei care merg la sal\u0103 – Zi de zi mai bine - 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