{"id":3136,"date":"2015-04-15T11:01:18","date_gmt":"2015-04-15T08:01:18","guid":{"rendered":"http:\/\/urbeamea.ro\/albaiulia\/?p=3136"},"modified":"2016-01-18T23:20:33","modified_gmt":"2016-01-18T21:20:33","slug":"avantajele-unui-program-alimentar-cu-mese-frecvente","status":"publish","type":"post","link":"https:\/\/urbeamea.ro\/albaiulia\/avantajele-unui-program-alimentar-cu-mese-frecvente\/","title":{"rendered":"Avantajele unui program alimentar cu mese frecvente"},"content":{"rendered":"

\"delia5\"<\/a>Cultura noastr\u0103 tradi\u0163ional\u0103 presupune, \u00een materie de alimenta\u0163ie, 3 mese pe zi: micul dejun<\/strong>, pr\u00e2nzul<\/strong> \u015fi cina<\/strong>. \u00cenc\u0103 de c\u00e2nd suntem mici, \u00eenv\u0103\u0163\u0103m de la bunica obiceiul de a respecta aceste mese, uneori foarte strict, f\u0103r\u0103 gust\u0103ri intermediare care ne-ar putea \u201estrica foamea\u201d.<\/p>\n

Ce ne facem atunci c\u00e2nd programul alimentar recomandat de speciali\u015fti presupune mesele frecvente, 5-6 pe zi sau chiar mai mult?<\/p><\/blockquote>\n

Sportivii trebuie s\u0103 adopte un program alimentar diferit<\/em><\/p>\n

\u00cen primul r\u00e2nd, s\u0103 nu uit\u0103m c\u0103 ne referim la oameni care sunt totu\u015fi diferi\u0163i de normal (a nu se \u00een\u0163elege anormali\u2026), adic\u0103 oameni care fie vor s\u0103-\u015fi dezvolte mas\u0103 muscular\u0103, fie vor s\u0103 sl\u0103beasc\u0103.<\/p>\n

Ca s\u0103 \u00een\u0163elegem mai bine, haide\u0163i s\u0103 facem o analogie cu automobilele. C\u00e2\u0163i \u015foferi a\u015fteapt\u0103 s\u0103 se goleasc\u0103 complet rezervorul \u00eenainte de a face plinul? Foarte pu\u0163ini.<\/p>\n

De obicei, este doar o \u00eent\u00e2mplare un astfel de eveniment. Dac\u0103 vom considera c\u0103 mai mul\u0163i oameni iau micul dejun pe la 7-8 diminea\u0163a, pr\u00e2nzul pe la 14-15 sau chiar mai t\u00e2rziu, iar cina pe la orele 20-21, vom observa intervalele de 6-7 ore \u00een care organismul nu este alimentat. Iar acestea sunt cazuri fericite, fiindc\u0103 omul zilelor noastre m\u0103n\u00e2nc\u0103 ceva pe fug\u0103, iar apoi mai m\u0103n\u00e2nc\u0103 la miezul nop\u0163ii, c\u00e2nd se \u00eentoarce de la serviciu aleg\u00e2nd de multe ori alimente supercalorice \u015fi lipsite de nutrien\u0163ii esen\u0163iali.<\/p>\n

Avantajele unui program alimentar cu mese frecvente<\/em><\/strong><\/p>\n

1. Accelerarea metabolismului.<\/strong><\/p>\n

De fiecare dat\u0103 c\u00e2nd m\u0103n\u00e2nci ceva, metabolismul devine mai alert deoarece \u00eencepe procesul de digestie, consumator de energie. Cei care se pl\u00e2ng c\u0103 au metabolismul lent pot s\u0103 rezolve problema foarte simplu, m\u00e2nc\u00e2nd mai frecvent.<\/p>\n

2.\u00cembun\u0103t\u0103\u0163irea digestiei.<\/strong><\/p>\n

Prin consumul de mese frecvente \u015fi \u00een cantitate mic\u0103, dai \u015fansa organismului s\u0103 proceseze complet alimentele.<\/p>\n

S\u0103 presupunem c\u0103 ai un program alimentar de aproximativ 3000 kcal, cu un aport proteic de 250 de g, asta ar \u00eensemna c\u00e2te 1000 kcal la fiecare mas\u0103 (83 g proteine\/mas\u0103).<\/p>\n

De\u015fi variaz\u0103 de la un individ la altul, cantitatea de proteine care poate fi complet digerata se \u00eencadreaz\u0103 \u00eentre limitele 35-40 de g.<\/p>\n

Deci, dac\u0103 ve\u0163i \u00eemp\u0103r\u0163i cantitatea de proteine \u00een mai multe por\u0163ii, ve\u0163i avea posibilitatea de a o asimila pe toat\u0103.<\/p>\n

3. Echilibru azotat pozitiv.<\/strong><\/p>\n

Este bine de \u015ftiut c\u0103 dezvoltarea musculaturii are loc numai \u00eentr-un mediu bogat \u00een azot, asta pentru c\u0103 prezen\u0163a azotului \u00een structurile proteice este o condi\u0163ie absolut esen\u0163ial\u0103.<\/p>\n

Dac\u0103 v\u0103 asigura\u0163i de un aport optim \u015fi constant de proteine \u00een alimenta\u0163ie, vei ob\u0163ine acest azot at\u00e2t de important care va asigura substratul dezvolt\u0103rii masei musculare. Simplu!<\/p>\n

\"laura\"<\/a>4. Ofer\u0103 energie.<\/strong><\/p>\n

Este evident ca mesele frecvente au un aport energetic mai mare.<\/p>\n

Cei doi macronutrienti esen\u0163iali pentru energie sunt carbohidra\u0163ii<\/strong> \u015fi lipidele<\/strong>.<\/p>\n

At\u00e2t antrenamentul aerob, c\u00e2t \u015fi cel de for\u0163\u0103, vor consuma depozitele energetice ale organismului, de aceea este at\u00e2t de necesar ca ele s\u0103 fie ref\u0103cute \u00een timp util.<\/p>\n

5. Asigur\u0103 un nivel normal de insulina.<\/strong><\/p>\n

\u00cen cazul unui aport mare de carbohidra\u0163i cu indice glicemic crescut, secre\u0163ia de insulina este foarte mare.<\/p>\n

Problema este c\u0103, \u00een prezen\u0163a unei insulinemii crescute, devine aproape imposibil metabolizarea gr\u0103similor.<\/p>\n

6. Potole\u015fte foamea.<\/strong><\/p>\n

M\u00e2nc\u00e2nd frecvent, nu vei suferi de accese de foame.<\/p>\n

Atunci c\u00e2nd \u0163i-e foame, e\u015fti mai tentat s\u0103 m\u0103n\u00e2nci orice \u00ee\u0163i este la \u00eendem\u00e2n\u0103 \u015fi de obicei se \u00eent\u00e2mpl\u0103 s\u0103 fie junk food.<\/p>\n

Legian Alexandra Delia<\/a> \u015fi Laura Maria Popescu<\/a> – personal trainer – Mercur spa & welness<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Cultura noastr\u0103 tradi\u0163ional\u0103 presupune, \u00een materie de alimenta\u0163ie, 3 mese pe zi: micul dejun, pr\u00e2nzul \u015fi cina. \u00cenc\u0103 de c\u00e2nd suntem mici, \u00eenv\u0103\u0163\u0103m de la bunica obiceiul de a respecta aceste mese, uneori foarte strict, f\u0103r\u0103 gust\u0103ri intermediare care ne-ar putea \u201estrica foamea\u201d. Ce ne facem atunci c\u00e2nd programul alimentar recomandat de speciali\u015fti presupune mesele …<\/p>\n","protected":false},"author":16,"featured_media":3108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[255],"tags":[],"class_list":["post-3136","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"yoast_head":"\nAvantajele unui program alimentar cu mese frecvente - Revista Urbea Mea - Revista de Alba<\/title>\n<meta name=\"description\" content=\"Cultura noastr\u0103 tradi\u0163ional\u0103 presupune, \u00een materie de alimenta\u0163ie, 3 mese pe zi: micul dejun, pr\u00e2nzul \u015fi cina. \u00cenc\u0103 de c\u00e2nd suntem mici, \u00eenv\u0103\u0163\u0103m de la\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/urbeamea.ro\/albaiulia\/avantajele-unui-program-alimentar-cu-mese-frecvente\/\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Avantajele unui program alimentar cu mese frecvente - 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