{"id":5673,"date":"2022-08-25T13:28:28","date_gmt":"2022-08-25T11:28:28","guid":{"rendered":"https:\/\/minuneanaturii.ro\/blog\/?p=5673"},"modified":"2025-02-20T12:37:01","modified_gmt":"2025-02-20T10:37:01","slug":"legitatea-164-pofta-de-mancare-poate-fi-reglata","status":"publish","type":"post","link":"https:\/\/minuneanaturii.ro\/blog\/legitatea-164-pofta-de-mancare-poate-fi-reglata","title":{"rendered":"Pofta de m\u00e2ncare poate fi reglat\u0103 (Legitatea #164)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut articol<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-164-pofta-de-mancare-poate-fi-reglata\/#Metode_de_a_regla_pofta_de_mancare\" >Metode de a regla pofta de m\u00e2ncare<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-164-pofta-de-mancare-poate-fi-reglata\/#1_Dormi_suficient\" >1. Dormi suficient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-164-pofta-de-mancare-poate-fi-reglata\/#2_Nu_manca_nimic_intre_mese_si_nu_manca_foarte_mult_la_o_singura_masa_din_zi\" >2. Nu m\u00e2nca nimic \u00eentre mese \u0219i nu m\u00e2nca foarte mult la o singur\u0103 mas\u0103 din zi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-164-pofta-de-mancare-poate-fi-reglata\/#3_Evita_dulciurile_si_alimentele_cu_indice_glicemic_ridicat\" >3. Evit\u0103 dulciurile \u0219i alimentele cu indice glicemic ridicat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-164-pofta-de-mancare-poate-fi-reglata\/#4_Consuma_alimente_bogate_in_nutrienti\" >4. Consum\u0103 alimente bogate \u00een nutrien\u021bi<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Te-ai g\u00e2ndit vreodat\u0103 ce \u00ee\u021bi influen\u021beaz\u0103 pofta de m\u00e2ncare \u0219i cum s\u0103 faci s\u0103 o echilibrezi?<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Metode_de_a_regla_pofta_de_mancare\"><\/span><strong>Metode de a regla pofta de m\u00e2ncare<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Exist\u0103 c\u00e2teva metode pentru a regla pofta de mancare pe care o s\u0103 \u021bi le prezent\u0103m \u00een continuare:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Dormi_suficient\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>1. Dormi suficient<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Lipsa somnului reduce sensibilitatea la <\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>Leptin\u0103<\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">, hormon responsabil pentru senza\u021bia de sa\u021bietate. Oamenii care nu dorm suficient tind s\u0103 m\u0103n\u00e2nce cu aproximativ 30% mai mult dec\u00e2t cei cu un somn suficient \u0219i asta predispune la \u00eeng\u0103\u0219are.\u00a0<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">\u00cen plus, dac\u0103 somnul este insuficient, <\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>Grelina<\/b><\/span><b> <\/b><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(denumit\u0103<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> \u0219i<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-bdquo\">\u201ehormonul<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> foamei\u201d pentru c\u0103 stimuleaz\u0103 apetitul) <\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>cre\u0219te <\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">\u0219i \u00een acela\u0219i timp scade sensibilitatea la insulin\u0103.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Nu_manca_nimic_intre_mese_si_nu_manca_foarte_mult_la_o_singura_masa_din_zi\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>2. Nu m\u00e2nca nimic \u00eentre mese \u0219i nu m\u00e2nca foarte mult la o singur\u0103 mas\u0103 din zi<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Dac\u0103 avem zilnic minim 12 ore \u00een care nu m\u00e2nc\u0103m nimic, dac\u0103 nu lu\u0103m tot felul de <a href=\"https:\/\/www.minuneanaturii.ro\/gustari-sanatoase\"><strong>gust\u0103rele<\/strong> <\/a>\u00eentre mese \u0219i dac\u0103 m\u00e2nc\u0103m cantitatea potrivit\u0103 de m\u00e2ncare \u00een 2-3 mese, hormonii grelin\u0103 \u0219i leptin\u0103 se regleaz\u0103 \u0219i ajung s\u0103 func\u021bioneze optim.\u00a0<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Acest orar precum \u0219i respectarea orelor de mas\u0103 creeaz\u0103 o senza\u021bie de sa\u021bietate care ne ajut\u0103 s\u0103 recunoa\u0219tem adev\u0103rata foame fizic\u0103, care apare la 4-6 ore dup\u0103 o mas\u0103 echilibrat\u0103<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Evita_dulciurile_si_alimentele_cu_indice_glicemic_ridicat\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>3. Evit\u0103 dulciurile \u0219i alimentele cu indice glicemic ridicat<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Zah\u0103rul \u0219i alimentele cu indice glicemic mare reduc sensibilitatea la leptina. Ele ridic\u0103 ini\u021bial nivelurile de <\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b><a href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-156-dopamina-invinge-ratiunea\">dopamin\u0103<\/a> <\/b><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">\u0219i <\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>serotonin\u0103<\/b><\/span><b> <\/b><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(neurotransmi\u021b\u0103tori<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> ai st\u0103rii de bine), care creeaz\u0103 o senza\u021bie de bine, dar apoi dau senza\u021bie de dependen\u021b\u0103 \u0219i nevoia de dulciuri cre\u0219te din ce \u00een ce mai mult.\u00a0<\/span><\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">Nivelul de <a href=\"https:\/\/minuneanaturii.ro\/blog\/insulina-este-controlorul-grasimii-legitatea-356\"><strong>insulin\u0103<\/strong> <\/a>cre\u0219te, ceea ce poate duce \u00een cele din urm\u0103 la sindrom metabolic, <a href=\"https:\/\/minuneanaturii.ro\/blog\/diabet-simptome-tratament-si-rezistenta-la-insulina\"><strong>diabet zaharat<\/strong><\/a> \u0219i <strong>cre\u0219tere \u00een greutate<\/strong>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Consuma_alimente_bogate_in_nutrienti\"><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b>4. Consum\u0103 alimente bogate \u00een nutrien\u021bi<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">A\u0219a cum am precizat \u0219i \u00een<\/span><span class=\"attrlink url author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><a class=\"attrlink\" href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-131-obezitatea-este-cel-mai-clar-semn-de-carenta\" target=\"_blank\" rel=\"noreferrer nofollow noopener\" data-target-href=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-131-obezitatea-este-cel-mai-clar-semn-de-carenta\"><b> legitatea #131<\/b><\/a><\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">, o alimenta\u021bie s\u0103rac\u0103 \u00een nutrien\u021bi te bag\u0103 \u00eentr-un cerc vicios \u00een care pofta de m\u00e2ncare<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(de<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> fapt de nutrien\u021bi) cre\u0219te \u0219i tu ai tendin\u021ba s\u0103 m\u00e2n\u00e2nci din ce \u00een ce mai mult.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong><em><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">A\u0219adar leptina sus, grelina jos \u0219i poft\u0103 bun\u0103<\/span> <span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z h-lparen\">(nu<\/span><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"> mare)!<\/span><\/em><\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><i>Bucuro\u0219i s\u0103 te \u0219tim s\u0103n\u0103tos,<\/i><\/span><\/p>\n<p><span class=\"ace-all-bold-hthree\"><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\"><b><i>Farm. Anca \u0219i Adrian Ienin<\/i><\/b><\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span class=\" author-d-1gg9uz65z1iz85zgdz68zmqkz84zo2qovw8oz81zyz80zz84z3d9ez83zz72zz87zyz65z8cz85zh6gz72zz86z1z69z2z122zz83ziz89z\">P.S. \u00cen legitatea de m\u00e2ine, despre c\u00e2t de mult sem\u0103n\u0103m cu plantele.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Te-ai g\u00e2ndit vreodat\u0103 ce \u00ee\u021bi influen\u021beaz\u0103 pofta de m\u00e2ncare \u0219i cum s\u0103 faci s\u0103 o echilibrezi? Metode de a regla pofta de m\u00e2ncare Exist\u0103 c\u00e2teva metode pentru a regla pofta de mancare pe care o s\u0103 \u021bi le prezent\u0103m \u00een continuare: 1. Dormi suficient Lipsa somnului reduce sensibilitatea la Leptin\u0103, hormon responsabil pentru senza\u021bia de &#8230;<\/p>\n","protected":false},"author":101011,"featured_media":5652,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2341,5],"tags":[],"class_list":["post-5673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-legitati","category-sfaturi-utile-tips-and-tricks"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pofta de m\u00e2ncare poate fi reglat\u0103 (Legitatea #164) - minuneanaturii.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pofta de m\u00e2ncare poate fi reglat\u0103 (Legitatea #164) - Blogul Minunea Naturii\" \/>\n<meta property=\"og:description\" content=\"Te-ai g\u00e2ndit vreodat\u0103 ce \u00ee\u021bi influen\u021beaz\u0103 pofta de m\u00e2ncare \u0219i cum s\u0103 faci s\u0103 o echilibrezi? Metode de a regla pofta de m\u00e2ncare Exist\u0103 c\u00e2teva metode pentru a regla pofta de man\u2026\" \/>\n<meta property=\"og:url\" content=\"https:\/\/minuneanaturii.ro\/blog\/legitatea-164-pofta-de-mancare-poate-fi-reglata\" \/>\n<meta property=\"og:site_name\" content=\"Blogul Minunea Naturii\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/minuneanaturii\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-25T11:28:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-20T10:37:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2022\/08\/164.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Farm. 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