{"id":5924,"date":"2024-12-25T09:00:00","date_gmt":"2024-12-25T06:00:00","guid":{"rendered":"https:\/\/kindora.com\/?p=5924"},"modified":"2025-11-04T13:03:11","modified_gmt":"2025-11-04T10:03:11","slug":"cum-sa-reduci-spikeul-dupa-masa","status":"publish","type":"post","link":"https:\/\/kindora.com\/ro\/cum-sa-reduci-spikeul-dupa-masa\/","title":{"rendered":"Cum s\u0103 scazi glicemia dup\u0103  o mas\u0103 bogat\u0103 \u00een carbohidra\u021bi"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<p><strong>\u00cen perioada s\u0103rb\u0103torilor de iarn\u0103 e u\u0219or s\u0103 te la\u0219i purtat de val \u0219i s\u0103 consumi mai multe alimente bogate \u00een carbohidra\u021bi dec\u00e2t \u021bi-ai propus. E de \u00een\u021beles, mai ales c\u00e2nd te g\u00e2nde\u0219ti la toate preparatele delicioase preg\u0103tite \u00een buc\u0103t\u0103riile rom\u00e2nilor: de la cozonac, p\u00e2n\u0103 la sarmale \u0219i salata boeuf. Atunci c\u00e2nd sim\u021bi c\u0103 ai cedat tenta\u021biei \u0219i ai consumat mai multe glucide dec\u00e2t inten\u021bionai ini\u021bial, exist\u0103 c\u00e2teva tehnici care te pot ajuta s\u0103 scazi glicemia. Dr. Ana Ca\u0219latoi, medic rezident \u00een diabet zaharat, nutri\u021bie \u0219i boli metabolice, \u00ee\u021bi spune care sunt acestea.<\/strong> <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-1024x683.jpg\" alt=\"cozonac taiat felii, mancare desert traditional romanesc\" class=\"wp-image-5943\" srcset=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-1024x683.jpg 1024w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-300x200.jpg 300w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-768x512.jpg 768w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-1536x1024.jpg 1536w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-2048x1365.jpg 2048w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-30x20.jpg 30w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-360x240.jpg 360w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-265x177.jpg 265w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/cozonac-taiat-felii-mancare-desert-traditional-romanesc-1-405x270.jpg 405w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ce-este-spike-ul-glicemic\">Ce este spike-ul glicemic <\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p><a href=\"https:\/\/kindora.com\/ro\/experti\/ana-maria-blanzeanu\/\">Dr. Ana Ca\u0219latoi<\/a>, medic rezident \u00een diabet zaharat, nutri\u021bie \u0219i boli metabolice, \u00ee\u021bi explic\u0103 ce este spike-ul glicemic \u0219i de ce este periculos pentru s\u0103n\u0103tatea \u0219i dieta ta. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u201eSpike-ul glicemic este o cre\u0219tere brusc\u0103 a glicemiei dup\u0103 o mas\u0103 bogat\u0103 \u00een <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/carbohidrati\/\" target=\"_blank\" rel=\"noreferrer noopener\">carbohidra\u021bi<\/a>. Alimentele pot avea un impact mai mic sau mai mare asupra glicemiei noastre \u00een func\u021bie de mai mul\u021bi factori, cum sunt tipul de carbohidra\u021bi consuma\u021bi, indexul glicemic, cantitatea de carbohidra\u021bi, asocierea sau nu cu proteine \u0219i\/sau gr\u0103simi etc.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u00cen mod normal, cre\u0219terea glicemiei se face progresiv, la fel c\u0103 normalizarea acesteia dup\u0103 mas\u0103, f\u0103r\u0103 s\u0103 ating\u0103 un v\u00e2rf \u00eenalt.&nbsp;<\/p>\n\n\n\n<p><strong>Sunt spike-urile glicemice nocive?<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Depinde c\u00e2t de des se \u00eent\u00e2mpl\u0103. Fluctua\u021bii repetate ale glicemiei fac ca pancreasul s\u0103 lucreze mai intens pentru a produce insulin\u0103, ceea ce \u00een timp pot rezulta la:<\/p>\n\n\n\n<p>&#8211; cre\u0219terea \u00een greutate<\/p>\n\n\n\n<p>&#8211; insulinorezisten\u021ba <\/p>\n\n\n\n<p>&#8211; obezitate + se asociaz\u0103 cu r\u0103spuns inflamator =&gt; \u00een timp inflama\u021bie cronic\u0103; + produ\u0219i finali de glicare avansat\u0103 (AGEs), compu\u0219i ce contribuie la deteriorarea celulelor \u0219i la \u00eemb\u0103tr\u00e2nirea prematur\u0103\u201d, explic\u0103 dr. Ana Ca\u0219latoi, medic nutri\u021bionist.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-alimentele-de-sarbatori-cele-mai-periculoase-pentru-spike-ul-glicemic\">Alimentele de s\u0103rb\u0103tori cele mai periculoase pentru spike-ul glicemic <\/h2>\n\n\n\n<p>Mesele de Cr\u0103ciun \u0219i Revelion sunt sinonime cu alimente bogate \u00een carbohidra\u021bi, care cel mai des cresc nivelul glicemiei din s\u00e2nge.  Printre acestea se num\u0103r\u0103: <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"686\" src=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-1024x686.jpg\" alt=\"gogosi mici traditionale romanesti-cu zahar pudra deasupra grasimi prajeala\" class=\"wp-image-5963\" srcset=\"https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-1024x686.jpg 1024w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-300x201.jpg 300w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-768x514.jpg 768w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-1536x1028.jpg 1536w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-2048x1371.jpg 2048w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-30x20.jpg 30w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-360x241.jpg 360w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-265x177.jpg 265w, https:\/\/kindora.com\/wp-content\/uploads\/2024\/12\/gogosi-mici-traditionale-romanesti-cu-zahar-pudra-deasupra-grasimi-prajeala-403x270.jpg 403w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Gogo\u0219ile sunt preparate care con\u021bin carbohidra\u021bi<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>-dulciurile \u0219i pr\u0103jiturile, cum sunt cozonacul, gogo\u0219ile \u0219i pl\u0103cintele<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>-p\u00e2inea, chiflele, m\u0103m\u0103liga<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>-salata boeuf ( din cauza con\u021binutului de cartofi)<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>-sarmale ( din cauza con\u021binutului de orez)<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>-paste \u0219i t\u0103i\u021bei <\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ce-putem-face-sa-scadem-glicemia-dupa-o-masa-bogata-in-carbohidra\u021bi\">Ce putem face s\u0103 sc\u0103dem glicemia dup\u0103 o mas\u0103 bogat\u0103 \u00een carbohidra\u021bi<\/h2>\n\n\n\n<p><\/p>\n\n\n\n<p>\u201e<strong>Activitatea fizic\u0103 <\/strong>stimuleaz\u0103 utilizarea glucozei de c\u0103tre mu\u0219chi pentru a produce energie, \u0219i astfel se reduce impactul meselor bogate asupra glicemiei noastre => a\u0219adar, combate senza\u021bia de somnolen\u021b\u0103 de dup\u0103 mas\u0103, \u0219i alege s\u0103 faci o plimbare u\u0219oar\u0103 dup\u0103 mas\u0103 poate ajut\u0103 la revenirea dup\u0103 spike-ul glicemic.<\/p>\n\n\n\n\t<div id=\"block_5ba18aa796da443bb2d599ca83c28c59\" class=\"align wp-block-custom-blocks-info-box-pro-tip\">\n\t\n\t<div class=\"w-full rounded-[20px] bg-custom-tertiary px-5 lg:px-10 py-4 lg:py-6 mb-5\">\n\t\t<p class=\"mb-2 text-custom-secondaryLight text-2xl font-semibold\">Pro tip<\/p>\n\n\t\t<div class=\"text-custom-secondaryLight text-base font-medium\">\n\t\t\t<p>Bea ap\u0103 &#8211; pentru a r\u0103m\u00e2ne hidratat (consumul crescut de carbohidra\u021bi predispune la deshidratare) \u0219i pentru a ajut\u0103 rinichii s\u0103 elimine glucoz\u0103 prin urin\u0103.<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Ce se \u00eent\u00e2mpl\u0103 dup\u0103 un spike glicemic?<\/strong> Pancreasul nostru r\u0103spunde la cre\u0219terea glicemiei prin eliberarea insulinei pentru a normaliza nivelul glicemiei, ceea ce uneori poate duce la sc\u0103deri mult prea mari ale glicemiei => hipoglicemie postprandiala (la 1-3 ore dup\u0103 mas\u0103) = > senza\u021bie intens\u0103 de foame, iritabilitate; anticipeaz\u0103 acest lucru \u0219i ai grij\u0103 s\u0103 iei o gustare la aproximativ 2 ore dup\u0103 mas\u0103, gustare care s\u0103 fie echilibrat\u0103 pentru a nu relua ciclul.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Nu te \u00eenvinov\u0103\u021bi<\/strong>, deoarece acest lucru predispune la perpetuarea obiceiurilor nes\u0103n\u0103toase; \u00eencepe o alimenta\u021bie echilibrat\u0103 bazat\u0103 pe alimente cu index glicemic sc\u0103zut, bogat\u0103 \u00een fibre \u0219i proteine, s\u0103rac\u0103 \u00een <a href=\"https:\/\/kindora.com\/ro\/nutrienti\/grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\">gr\u0103simi<\/a> nes\u0103n\u0103toase, f\u0103r\u0103 dulciuri, sucuri, etc. <\/p>\n\n\n\n<p>Te asigur\u0103m c\u0103 starea ta general\u0103 de s\u0103n\u0103tate se va \u00eembun\u0103t\u0103\u021bi sesizabil prin cre\u0219terea nivelului de energie \u0219i a capacit\u0103\u021bii de concentrare (prin sc\u0103derea frecven\u021bei episoadelor de somnolen\u021b\u0103 \u0219i senza\u021bie de foame intens\u0103 postprandial).<\/p>\n\n\n\n    <div id=\"block_945a298eb93dbec58225b869ad8037cb\" class=\"align wp-block-custom-blocks-info-box-highlight-text\">\n\n\t\n<div class=\"w-full bg-custom-primaryLight rounded-[20px] py-6 px-5 md:px-10 lg:px-40 mb-5 text-center\">\n\t<h4 class=\"text-custom-primaryDark\">\n\t\tDac\u0103 ai diabet zaharat de tip 1 sau de tip 2, monitorizeaz\u0103-\u021bi glicemia \u0219i \u00eentreab\u0103-\u021bi medicul cum s\u0103 \u00ee\u021bi ajustezi tratamentul dac\u0103 glicemia cre\u0219te prea mult.\t<\/h4>\n<\/div>\n    <\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cen perioada s\u0103rb\u0103torilor de iarn\u0103 e u\u0219or s\u0103 te la\u0219i purtat de val \u0219i s\u0103 consumi mai multe alimente bogate \u00een carbohidra\u021bi dec\u00e2t \u021bi-ai propus. E de \u00een\u021beles, mai ales c\u00e2nd te g\u00e2nde\u0219ti la toate preparatele delicioase preg\u0103tite \u00een buc\u0103t\u0103riile rom\u00e2nilor: de la cozonac, p\u00e2n\u0103 la sarmale \u0219i salata boeuf. Atunci c\u00e2nd sim\u021bi c\u0103 ai [&hellip;]<\/p>\n","protected":false},"author":799,"featured_media":5995,"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-5924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie-aplicata","category-parerea-expertului"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Cum s\u0103 reduci spike-ul glicemic dup\u0103 o mas\u0103 bogat\u0103<\/title>\n<meta name=\"description\" content=\"Preparatele delicioase preg\u0103tite \u00een buc\u0103t\u0103riile rom\u00e2nilor de s\u0103rb\u0103tori: de la cozonac, p\u00e2n\u0103 la sarmale pot duce la spike-uri glicemice.\" \/>\n<meta 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