{"id":5807,"date":"2024-12-10T09:00:00","date_gmt":"2024-12-10T06:00:00","guid":{"rendered":"https:\/\/kindora.com\/?p=5807"},"modified":"2025-11-04T13:07:47","modified_gmt":"2025-11-04T10:07:47","slug":"cum-sa-previi-spikeul-glicemic","status":"publish","type":"post","link":"https:\/\/kindora.com\/ro\/cum-sa-previi-spikeul-glicemic\/","title":{"rendered":"Cum s\u0103 previi spike-urile glicemice \u00een perioada s\u0103rb\u0103torilor de iarn\u0103. Medic: Nu e imposibil"},"content":{"rendered":"\n
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Perioada s\u0103rb\u0103torilor de iarn\u0103 este asociat\u0103 cu timpul petrecut cu familia, mirosul de portocal\u0103 \u0219i consumul unor preparate tradi\u021bionale. \u00cen Rom\u00e2nia, mesele bogate de Cr\u0103ciun \u0219i Revelion au devenit un obicei \u00een sine. Aici includem m\u00e2nc\u0103ruri precum: salata boeuf, c\u00e2rna\u021bii, cozonacul, turta dulce \u0219i multe altele. Mare parte din ele sunt delicioase, \u00eens\u0103 au un con\u021binut mare de carbohidra\u021bi \u0219i un indice glicemic crescut, ceea ce duce la spike-uri glicemice. Acestea sunt periculoase, pe termen lung, at\u00e2t pentru s\u0103n\u0103tatea ta, c\u00e2t \u0219i pentru obiectivele tale de greutate. Dr. Ana Ca\u0219altoi, medic rezident \u00een diabet zaharat, nutri\u021bie \u0219i boli metabolice, \u00ee\u021bi explic\u0103 cum s\u0103 treci perioada s\u0103rb\u0103torilor pline de tenta\u021bii culinare f\u0103r\u0103 spike-uri glicemice mari.\u00a0<\/strong><\/p>\n<\/div>\n\n\n\n

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\"masa<\/figure>\n<\/div>\n<\/div>\n\n\n\n

Spike-ul glicemic reprezint\u0103 o cre\u0219tere mare \u0219i brusc\u0103 a cantit\u0103\u021bii de zah\u0103r din s\u00e2nge \u0219i este provocat de consumul de cabohidra\u021bi, mai ales de un anumit tip de glucide. Ace\u0219tia sunt carbohidra\u021bii simpli, cunoscu\u021bi \u0219i ca fiind carbohidra\u021bii \u201er\u0103i\u201d. Ei sunt forma\u021bi din molecule simple de zah\u0103r care se digera mai u\u0219or dec\u00e2t carbohidra\u021bii complec\u0219i. Atunci c\u00e2nd produc acel \u201espike\u201d glicemic care \u00eei ofer\u0103 organismului energie pentru o perioad\u0103 scurt\u0103 de timp \u0219i care, \u00een timp, poate face organismul mai pu\u021bin sensibil la insulin\u0103, hormonul care regleaz\u0103 glicemia. Aceast\u0103 rezisten\u021ba la insulin\u0103 este o predispozi\u021bie pentru \u00eengr\u0103\u0219are, inflama\u021bie \u0219i al\u021bi factori care contribuie la placa de \u00eenfundare a arterelor, responsabil\u0103 pentru bolile cardiace. <\/p>\n\n\n\n

<\/p>\n\n\n\n

Cozonacul, printre preparatele care ne cre\u0219te cel mai mult glicemia<\/h2>\n\n\n\n

Dr. Ana Ca\u0219altoi<\/a> explic\u0103 ce alimente tradi\u021bionale de Cr\u0103ciun duc la cre\u0219terea glicemiei \u0219i care sunt \u201etrucurile\u201d pentru a evita spike-urile glicemice. <\/p>\n\n\n\n

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\"Imagine<\/figure>\n<\/div>\n\n\n\n
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\u201e<\/strong>C\u00e2nd vine vorba despre alimentele tradi\u021bionale de Cr\u0103ciun, pe acestea le putem \u00eemp\u0103r\u021bi \u00een 3 categorii \u00een func\u021bie de cantitatea de carbohidra\u021bi pe care o con\u021bin.<\/p>\n\n\n\n

Felurile de m\u00e2ncare frecvent consumate de Cr\u0103ciun care ne cresc cel mai mult glicemia<\/strong>, fiind concentrate \u00een carbohidra\u021bi at\u00e2t simpli, c\u00e2t \u0219i complec\u0219i sunt deserturile precum cozonacul<\/a>, pr\u0103jiturile, tartele, fursecurile, turta dulce, ciocolat\u0103, etc.<\/p>\n\n\n\n

<\/p>\n<\/div>\n<\/div>\n\n\n\n

\u00cen urm\u0103toarea categorie, cea a alimentelor moderat concentrate in carbohidra\u021bi<\/strong>, intr\u0103 sarmalele, care de\u0219i con\u021bin carne \u0219i legume, \u00een compozi\u021bia lor intr\u0103 \u0219i orezul alb, care are un indice glicemic crescut; \u0219i salata boeuf, care con\u021bin\u00e2nd legume \u0219i gr\u0103simi, contrabalanseaz\u0103 par\u021bial indicele crescut al cartofului.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\u00cen cele din urm\u0103 avem alimentele care ne cresc pu\u021bin sau aproape deloc glicemia<\/strong>, precum ciorbele, piftia<\/a>, carnea sau preparatele pe baza de carne (c\u00e2rna\u021bi, mici, etc). \u00centr-adev\u0103r, acestea au un impact mai mic asupra glicemiei, \u00eens\u0103 trebuie consumate cu modera\u021bie deoarece au in compozi\u021bia lor numeroase gr\u0103simi, ceea ce cre\u0219te aportul caloric \u0219i deci nu ne ajut\u0103 \u00een procesul de pierdere a kilogramelor \u00een exces\u201d, explic\u0103 experta \u00een nutri\u021bie.<\/p>\n\n\n\n

Reguli de care s\u0103 \u021bii cont c\u00e2nd consumi preparatele de s\u0103rb\u0103tori  <\/h2>\n\n\n\n

Dr. Ana Ca\u0219latoi \u00ee\u021bi spune ce po\u021bi s\u0103 faci pentru a avea un echilibru \u00een alimenta\u021bie de s\u0103rb\u0103tori. Iat\u0103 regulile cele mai utile:<\/p>\n\n\n\n

<\/p>\n\n\n\n

\u201eG\u0103te\u0219te mai pu\u021bine feluri de m\u00e2ncare,<\/strong> doar pe cele preferate; nu doar pentru a consuma mai pu\u021bin\u0103 m\u00e2ncare (tindem sa m\u00e2nc\u0103m mai mult c\u00e2nd avem multe feluri de m\u00e2ncare), dar \u0219i pentru a evita ocuparea timpului din preajma s\u0103rb\u0103torilor g\u0103tind, ci mai degrab\u0103 petrec\u00e2ndu-l cu cei dragi.\u00a0<\/p>\n\n\n\n

De asemenea, g\u0103tind o cantitate mai mic\u0103 de m\u00e2ncare, se evit\u0103 risipa alimentar\u0103 \u0219i po\u021bi reveni mai repede la alimenta\u021bia obi\u0219nuit\u0103.<\/p>\n\n\n\n

De folosit re\u021bete mai s\u0103n\u0103toase, cu un impact mai mic asupra glicemiei<\/strong> \u0219i al num\u0103rului de calorii. Po\u021bi alege, de exemplu, \u00een cazul salatei boeuf, s\u0103 adaugi o cantitate mai mici de cartofi, g\u0103sirea unei variante mai s\u0103n\u0103toase a maionezei clasice, \u00eenlocuirea orezului alb din sarmale cu cel brun, alegerea c\u0103rnii cu un procent mai mic de gr\u0103simi<\/a>.<\/p>\n\n\n\n

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\"femeie
Cum s\u0103 te bucuri de alimentele de s\u0103rb\u0103tori f\u0103r\u0103 spike-uri glicemice mari<\/figcaption><\/figure>\n<\/div>\n\n\n\n
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<\/p>\n\n\n\n

De consumat por\u021bii mai mici –<\/strong> \u00eencerc\u0103m s\u0103 ne bucur\u0103m de c\u00e2te pu\u021bin din fiecare aliment pe care \u00eel avem pe mas\u0103 sau ne alegem c\u00e2teva din cele pe care le avem disponibile \u00een cazul \u00een care dorim s\u0103 consum\u0103m por\u021bii mai mari.<\/p>\n\n\n\n

De m\u00e2ncat mai lent <\/strong>– savureaz\u0103 fiecare \u00eenghi\u021bitur\u0103 \u0219i bucur\u0103-te de prezen\u021ba persoanelor apropiate – m\u00e2ncatul lent \u00ee\u021bi da timpul necesar s\u0103 sim\u021bi senza\u021bia de sa\u021bietate.<\/p>\n<\/div>\n<\/div>\n\n\n\n

Nu este imposibil s\u0103 avem o mas\u0103 echilibrat\u0103 chiar \u0219i de s\u0103rb\u0103tori<\/strong> dac\u0103 punem pe primul plan alimentele cu indice glicemic sc\u0103zut (legume, carne, peste); legumele nu trebuie s\u0103 lipseasc\u0103 de pe mas\u0103 de Cr\u0103ciun (fie proaspete\/fierte\/la cuptor) \u0219i este important<\/strong> s\u0103 \u00eencepem mas\u0103 cu ele deoarece ele \u00eencetinesc absorb\u021bia carbohidra\u021bilor<\/strong> consuma\u021bi ulterior; de carne am spus deja c\u0103 trebuie aleas\u0103 cea mai pu\u021bin gras\u0103\u2026etc<\/p>\n\n\n\n

Consum\u0103 mai pu\u021bin\u0103 p\u00e2ine, \u0219i alege-o pe cea integral\u0103 (\u00een general de consumat alimente integrale)<\/strong><\/p>\n\n\n\n

Bea suficiente lichide<\/strong> – \u00een special cele ne\u00eendulcite; de evitat sucurile cu zah\u0103r sau cele cu \u00eendulcitori. Aten\u021bie, chiar \u0219i b\u0103uturile cu alcool pot cre\u0219te glicemia, deci evit\u0103m consumul \u00een exces.<\/p>\n\n\n\n

Consum\u0103 desertul la sf\u00e2r\u0219itul mesei <\/strong>– de preferat dulciuri cu mai pu\u021bini carbohidra\u021bi<\/a> \u0219i se pot folosi \u00eendulcitori naturali, precum \u0219tevia \u00een locul zah\u0103rului.<\/p>\n\n\n\n

Ce este de f\u0103cut dup\u0103 mesele bogate<\/h2>\n\n\n\n
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<\/p>\n\n\n\n

\u201ePrimul lucru ar fi s\u0103 faci mi\u0219care – o plimbare u\u0219oar\u0103 dup\u0103 mas\u0103 de s\u0103rb\u0103tori poate ajut\u0103 la reglarea glicemiei deoarece activitatea fizic\u0103 stimuleaz\u0103 utilizarea glucozei de c\u0103tre mu\u0219chi, \u0219i astfel se reduce impactul meselor bogate asupra glicemiei noastre.<\/p>\n\n\n\n

De asemenea, consumarea ulterioar\u0103 a unor mese mai echilibrate e indicat\u0103 – nu este niciodat\u0103 prea t\u00e2rziu s\u0103 faci schimb\u0103ri \u00een alimenta\u021bie.<\/p>\n<\/div>\n\n\n\n

\n
\"Portretul-unei-fete-sportive-atractive-care-face-fitness-acasa\"
Orice tip de mi\u0219care poate avea un impact pozitiv asupra s\u0103n\u0103t\u0103\u021bii<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n

Primul lucru ar fi s\u0103 faci mi\u0219care – o plimbare u\u0219oar\u0103 dup\u0103 mas\u0103 de s\u0103rb\u0103tori poate ajut\u0103 la reglarea glicemiei deoarece activitatea fizic\u0103 stimuleaz\u0103 utilizarea glucozei de c\u0103tre mu\u0219chi, \u0219i astfel se reduce impactul meselor bogate asupra glicemiei noastre.<\/p>\n\n\n\n

De asemenea, consumarea ulterioar\u0103 a unor mese mai echilibrate e indicat\u0103 – nu este niciodat\u0103 prea t\u00e2rziu s\u0103 faci schimb\u0103ri \u00een alimenta\u021bie\u201d, explic\u0103 medicul nutri\u021bionist. <\/p>\n\n\n\n

Concluzie<\/h2>\n\n\n\n

Pentru a avea s\u0103rb\u0103tori f\u0103r\u0103 griji, consum\u0103 por\u021bii mici, alimente bogate \u00een fibre \u0219i proteine<\/a>, limita\u021bi consumul de carbohidra\u021bi \u0219i gr\u0103simi, hidrata\u021bi-va bine, iar dac\u0103 cumva se \u00eent\u00e2mpl\u0103 s\u0103 \u00eentrece\u021bi m\u0103sur\u0103, nu va \u00eenvinov\u0103\u021bi\u021bi, face\u021bi pu\u021bin\u0103 mi\u0219care deoarece va ajut\u0103 organismul s\u0103 men\u021bin\u0103 glicemia sub control. Chiar dac\u0103 e\u0219ti \u00een procesul de sl\u0103bire sau pur \u0219i simplu vrei s\u0103 faci alegeri s\u0103n\u0103toase, po\u021bi s\u0103 te bucuri de felurile de m\u00e2ncare tradi\u021bionale \u0219i de momentele petrecute cu familia urm\u00e2nd pa\u0219ii de mai sus. Succes!<\/p>\n","protected":false},"excerpt":{"rendered":"

Perioada s\u0103rb\u0103torilor de iarn\u0103 este asociat\u0103 cu timpul petrecut cu familia, mirosul de portocal\u0103 \u0219i consumul unor preparate tradi\u021bionale. \u00cen Rom\u00e2nia, mesele bogate de Cr\u0103ciun \u0219i Revelion au devenit un obicei \u00een sine. Aici includem m\u00e2nc\u0103ruri precum: salata boeuf, c\u00e2rna\u021bii, cozonacul, turta dulce \u0219i multe altele. Mare parte din ele sunt delicioase, \u00eens\u0103 au un […]<\/p>\n","protected":false},"author":799,"featured_media":5915,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"categories":[1,63],"tags":[],"class_list":["post-5807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie-aplicata","category-parerea-expertului"],"acf":[],"yoast_head":"\nCum s\u0103 previi spike-ul glicemic de s\u0103rb\u0103tori<\/title>\n<meta name=\"description\" content=\"Perioada s\u0103rb\u0103torilor de iarn\u0103 este asociat\u0103 cu timpul petrecut cu familia, mirosul de portocal\u0103 \u0219i consumul unor preparate tradi\u021bionale.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kindora.com\/ro\/cum-sa-previi-spikeul-glicemic\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 previi spike-urile glicemice \u00een perioada s\u0103rb\u0103torilor de iarn\u0103. 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