{"id":17657,"date":"2020-11-17T11:28:00","date_gmt":"2020-11-17T09:28:00","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17657"},"modified":"2025-11-20T15:30:51","modified_gmt":"2025-11-20T13:30:51","slug":"cum-ne-ingrasam-intr-un-mod-sanatos","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/cum-ne-ingrasam-intr-un-mod-sanatos\/","title":{"rendered":"Cum ne \u00eengr\u0103\u0219\u0103m s\u0103n\u0103tos?"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-17658 size-full\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1028139856-scaled.jpg\" alt=\"Cum ne \u00eengr\u0103\u0219\u0103m \u00eentr-un mod s\u0103n\u0103tos?\" width=\"2560\" height=\"1709\" srcset=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1028139856-scaled.jpg 2560w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1028139856-324x216.jpg 324w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1028139856-728x486.jpg 728w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1028139856-768x513.jpg 768w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1028139856-1536x1025.jpg 1536w, https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1028139856-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>De\u0219i supraponderalitatea este mult mai \u201epopular\u0103\u201d \u00een zilele noastre, a fi subponderal poate duce la probleme de s\u0103n\u0103tate la fel de grave. Prima tendin\u021b\u0103 a multor oameni care vor s\u0103 ia \u00een greutate este s\u0103 m\u0103n\u00e2nce orice, chiar \u0219i fast-food, dar acest lucru doar va aduce \u0219i mai multe probleme. A\u0219adar, cum s\u0103 ne \u00eengr\u0103\u0219\u0103m s\u0103n\u0103tos?<\/p>\n<h4><strong>Cum se define\u0219te subponderalitatea?<\/strong><\/h4>\n<p><strong><br \/>\n<\/strong>Sunte\u021bi considerat a fi subponderal dac\u0103 indicele de mas\u0103 corporal\u0103 (IMC) este sub 18,5. Aproximativ 2% din popula\u021bie este subponderal\u0103. Femeile sunt de patru ori mai susceptibile de a fi subponderale dec\u00e2t b\u0103rba\u021bii. Grupurile de v\u00e2rst\u0103 cele mai afectate sunt tinerii cu v\u00e2rste cuprinse \u00eentre 18 \u0219i 24 de ani \u0219i cei cu v\u00e2rsta de peste 65 de ani.<\/p>\n<p>De asemenea, o diet\u0103 bogat\u0103 \u00een calorii \u0219i \u00een proteine poate fi recomandat\u0103 atunci c\u00e2nd corpul t\u0103u arde mai multe calorii dec\u00e2t prime\u0219te. De exemplu, aceasta poate func\u021biona dac\u0103 e\u0219ti sportiv \u0219i vrei s\u0103 c\u00e2\u0219tigi greutate \u0219i for\u021b\u0103 muscular\u0103. \u00cens\u0103 cre\u0219terea \u00een greutate poate fi \u00eengreunat\u0103 de boli sau diferite afec\u021biuni, precum cancer, tulbur\u0103ri de alimenta\u021bie, diabet, depresie, infec\u021bii \u0219i multe altele.<\/p>\n<h4><strong>Cum s\u0103 te \u00eengra\u0219i?<\/strong><\/h4>\n<p><strong><br \/>\n<\/strong>Pentru a cre\u0219te \u00een greutate, principalul lucru pe care trebuie s\u0103 \u00eel faci este s\u0103 m\u0103n\u00e2nci mai multe calorii dec\u00e2t arzi. Propune-\u021bi s\u0103 m\u0103n\u00e2nci 300-500 de calorii \u00een plus pe zi, dac\u0103 vrei s\u0103 te \u00eengra\u0219i \u00eentr-un ritm lent. Este mai bine pentru corpul t\u0103u s\u0103 se \u00eengra\u0219e lent dec\u00e2t s\u0103 se \u00eengra\u0219e rapid, pentru c\u0103 masa corporal\u0103 se modific\u0103 odat\u0103 cu cre\u0219terea caloriilor. Regulile generale includ s\u0103 m\u0103n\u00e2nci mai des, \u00een jur de de cinci-\u0219ase ori pe zi, s\u0103 m\u0103n\u00e2nci mai multe gr\u0103simi \u0219i mai multe proteine \u0219i s\u0103 adaugi gust\u0103ri bogate \u00een calorii \u0219i toppinguri.<\/p>\n<p>Acest lucru nu \u00eenseamn\u0103 s\u0103 m\u0103n\u00e2nci junk food. Consumul de chipsuri, sucuri dulci, gogo\u0219i \u0219i bomboane va ad\u0103uga kilograme, dar nu va fi o cre\u0219tere \u00een greutate benefic\u0103 pentru corpul t\u0103u. Din contr\u0103, va favoriza apari\u021bia diabetului \u0219i a bolilor de inim\u0103. \u00cen schimb, m\u0103n\u00e2nc\u0103 alimente s\u0103n\u0103toase care contribuie la construc\u021bia mu\u0219chilor, cum ar fi alimentele bogate \u00een proteine.<\/p>\n<h4><strong>Care sunt c\u00e2teva sfaturi utile pentru a lua \u00een greutate?<\/strong><\/h4>\n<ul>\n<li><strong>Pentru a nu te sim\u021bi mereu plin<\/strong>: consum\u0103 mese mici la fiecare trei-cinci ore \u0219i <a href=\"https:\/\/www.sanovita.ro\/rondele-48\">gust\u0103ri<\/a> pe tot parcursul zilei, pentru putea m\u00e2nca mai mult. Evit\u0103 s\u0103 bei ap\u0103 sau alte lichide cu 30 de minute \u00eenainte de mese \u0219i bea o cantitate redus\u0103 de lichide \u00eempreun\u0103 cu mesele.<\/li>\n<li><strong>Bea b\u0103uturi care adaug\u0103 calorii<\/strong>: lapte, sucuri naturale, shake-uri proteice \u0219i smoothie-uri, mai degrab\u0103 dec\u00e2t ceai, cafea neagr\u0103 \u0219i b\u0103uturi dietetice care nu con\u021bin calorii.<\/li>\n<li><strong>Adaug\u0103 condimente ori de c\u00e2te ori po\u021bi<\/strong>: completeaz\u0103 m\u00e2ncarea cu <a href=\"https:\/\/www.sanovita.ro\/fructe-uscate-23\">fructe uscate<\/a>, <a href=\"https:\/\/www.sanovita.ro\/seminte-si-nuci-30\">nuci sau semin\u021be tocate<\/a>, miere sau sosuri de salat\u0103 f\u0103cute \u00een cas\u0103. Preg\u0103te\u0219te m\u00e2ncarea cu ulei de m\u0103sline extravirgin sau <a href=\"https:\/\/www.sanovita.ro\/ulei-de-cocos-ecologic-200-ml-698.html\">ulei de cocos<\/a> pentru a ad\u0103uga calorii. Po\u021bi ad\u0103uga <a href=\"https:\/\/www.sanovita.ro\/blog\/humus-cu-avocado-reteta-video\/\">hummus sau avocado<\/a> \u00een sandvi\u0219uri, pe crackers sau l\u00e2ng\u0103 alte legume.<\/li>\n<li><strong>Jumi-juma<\/strong>: C\u00e2nd m\u0103n\u00e2nci cereale sau g\u0103te\u0219ti ceva ce con\u021bine lapte, folose\u0219te <a href=\"https:\/\/www.sanovita.ro\/eco-lapte-de-soia-fara-zahar-1l-769.html\">laptele vegetal<\/a> sau integral preferat pentru jum\u0103tate din cantitate, iar pentru cealalt\u0103 jum\u0103tate adaug\u0103 lapte praf. Folose\u0219te <a href=\"https:\/\/www.sanovita.ro\/eco-lapte-de-soia-fara-zahar-1l-769.html\">lapte de soia<\/a>, de <a href=\"https:\/\/www.sanovita.ro\/lapte-de-migdale-1l-1115.html\">migdale<\/a>, de <a href=\"https:\/\/www.sanovita.ro\/bautura-vegetala-din-nuca-de-cocos-400-ml-643.html\">nuc\u0103 de cocos<\/a> sau de <a href=\"https:\/\/www.sanovita.ro\/eco-bautura-de-orez-fara-zahar-1l-67.html\">orez<\/a>, <a href=\"https:\/\/www.sanovita.ro\/unt-de-alune-pasta-de-alune-cremoasa-375g-436.html\">unt de nuci<\/a> sau de semin\u021be, tofu, m\u0103sline, avocado \u0219i ulei vegetal pentru a ad\u0103uga calorii.<\/li>\n<li>Alege mai degrab\u0103 fructele conservate \u00een sirop dec\u00e2t cele \u00een suc.<\/li>\n<li>Suplimentele comerciale, cum ar fi batoanele proteice, pot fi o op\u021biune, \u00eens\u0103 cite\u0219te cu aten\u021bie lista ingredientelor.<\/li>\n<\/ul>\n<h4><strong>Care sunt riscurile pentru s\u0103n\u0103tate atunci c\u00e2nd e\u0219ti subponderal?<\/strong><\/h4>\n<p><strong><br \/>\n<\/strong>Riscurile pentru s\u0103n\u0103tate pot include: probleme de fertilitate (pot exista dificult\u0103\u021bi \u00een capacitatea unei femei de a concepe dac\u0103 este subponderal\u0103), osteoporoz\u0103 din cauza lipsei de calciu \u0219i vitamina D, anemie de la faptul c\u0103 nu ai suficient fier, sistem imunitar sl\u0103bit, sub\u021bierea sau c\u0103derea p\u0103rului, probleme ale din\u021bilor \u0219i gingiilor, piele uscat\u0103, oboseal\u0103 general\u0103 din lipsa de energie, \u00eent\u00e2rzierea cre\u0219terii \u0219i dezvolt\u0103rii la copii, slab\u0103 vindecare a r\u0103nilor, hipotermie, hipoglicemie, probleme de ritm cardiac, somn slab.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>De\u0219i supraponderalitatea este mult mai \u201epopular\u0103\u201d \u00een zilele noastre, a fi subponderal poate duce la probleme de s\u0103n\u0103tate la fel de grave. Prima tendin\u021b\u0103 a multor oameni care vor s\u0103 ia \u00een greutate este s\u0103 m\u0103n\u00e2nce orice, chiar \u0219i fast-food, dar acest lucru doar va aduce \u0219i mai multe probleme. A\u0219adar, cum s\u0103 ne \u00eengr\u0103\u0219\u0103m [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":17658,"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":[873,716,779,942],"class_list":{"0":"post-17657","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alimentatie","8":"tag-alege-sa-fii-sanatos","9":"tag-sano-vita","10":"tag-sanovita","11":"tag-subponderabilitate"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cum ne \u00eengr\u0103\u0219\u0103m s\u0103n\u0103tos? &ndash; Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Prima tendin\u021b\u0103 a multor oameni care vor s\u0103 ia \u00een greutate este s\u0103 m\u0103n\u00e2nce orice. 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