{"id":26378,"date":"2023-03-17T12:02:29","date_gmt":"2023-03-17T10:02:29","guid":{"rendered":"https:\/\/vegis.ro\/blog\/?p=26378"},"modified":"2023-03-17T15:13:26","modified_gmt":"2023-03-17T13:13:26","slug":"cum-gestionam-rontaitul-intre-mese-un-obicei-aparent-inofensiv","status":"publish","type":"post","link":"https:\/\/vegis.ro\/blog\/cum-gestionam-rontaitul-intre-mese-un-obicei-aparent-inofensiv\/","title":{"rendered":"Cum gestion\u0103m ron\u021b\u0103itul \u00eentre mese, un obicei aparent inofensiv?"},"content":{"rendered":"\n

Ron\u021b\u0103itul este un obicei foarte comun pe care mul\u021bi oameni \u00eel practic\u0103, de multe ori f\u0103r\u0103 s\u0103 realizeze impactul poten\u021bial al acestuia asupra s\u0103n\u0103t\u0103\u021bii lor. De\u0219i poate p\u0103rea inofensiv, ron\u021b\u0103itul excesiv poate duce la cre\u0219terea \u00een greutate \u0219i poate avea efecte negative asupra sistemului nostru digestiv. \u00cen calitate nutri\u021bionist si viitor psiholog clinician, cred c\u0103 \u00een\u021belegerea cauzelor care stau la baza ron\u021b\u0103itului \u0219i dezvoltarea unor obiceiuri s\u0103n\u0103toase pot ajuta la gestionarea eficient\u0103 a acestui obicei.<\/p>\n\n\n\n

Ron\u021b\u0103itul \u00eentre mese – perspectiva psihologic\u0103<\/h2>\n\n\n\n

Dintr-o perspectiv\u0103 psihologic\u0103, gust\u0103rile sunt adesea declan\u0219ate de emo\u021bii \u0219i stres. Avem tendin\u021ba de a ajunge la m\u00e2ncare atunci c\u00e2nd suntem anxio\u0219i, plictisi\u021bi sau pur \u0219i simplu c\u0103ut\u0103m o distragere a aten\u021biei. Recunoa\u0219terea acestor factori declan\u0219atori \u0219i g\u0103sirea unor modalit\u0103\u021bi mai s\u0103n\u0103toase de a le face fa\u021b\u0103 poate ajuta la ruperea ciclului de ron\u021b\u0103it f\u0103r\u0103 noim\u0103.<\/p>\n\n\n\n

S\u0103 v\u0103 dau un exemplu, dac\u0103 ave\u021bi poft\u0103 de snacksuri crocante (chipsuri, floricele, crackers) este posibil s\u0103 le consuma\u021bi din cauza stresului, a furiei si a anxiet\u0103\u021bii. Texturile crocante ofer\u0103 o supap\u0103 cathartic\u0103 pentru toat\u0103 tensiunea pe care o men\u021bine\u021bi la nivelul maxilarului.  Ele ac\u021bioneaz\u0103 ca un sac de box! Ne elimin\u0103m tensiunea si sup\u0103rarea cu fiecare mu\u0219c\u0103tur\u0103 din ceva crocant. Chiar si sunetul crocant este lini\u0219titor si ne aminte\u0219te de puterea pe care o avem, zdrobind fiecare buc\u0103\u021bic\u0103 cu din\u021bii.<\/p>\n\n\n\n

DESCOPER\u0102 MAI MULTE \u0218I \u00ceN ARTICOLUL “CE ESTE \u0218I CUM GESTION\u0102M M\u00c2NCATUL EMO\u021aIONAL?<\/a>“<\/strong><\/p>\n\n\n

\n
\"ron\u021b\u0103itul\"<\/figure><\/div>\n\n\n

Cum po\u021bi gestiona nevoia de ron\u021b\u0103it?<\/h2>\n\n\n\n

Angajarea \u00een activit\u0103\u021bi fizice (chiar si plimb\u0103rile \u00een aer liber), practicarea aten\u021biei (mindfulness) sau practicarea unor hobby-uri pot fi strategii eficiente pentru a gestiona stresul \u0219i emo\u021biile f\u0103r\u0103 a recurge la m\u00e2ncare. \u00cen plus, a fi aten\u021bi la tipurile de gust\u0103ri pe care le alegem poate fi, de asemenea, benefic. Optarea pentru alimente integrale, cum ar fi fructele, legumele \u0219i nucile sau alte oleaginoase (caju<\/a>, migdale<\/a>, fistic<\/a>), poate oferi o gustare mai satisf\u0103c\u0103toare \u0219i mai hr\u0103nitoare dec\u00e2t alimentele procesate, care sunt bogate \u00een zah\u0103r \u0219i gr\u0103simi nes\u0103n\u0103toase.<\/p>\n\n\n

\n
\"ron\u021b\u0103itul\"<\/figure><\/div>\n\n\n

Dezvoltarea unor obiceiuri alimentare s\u0103n\u0103toase este esen\u021bial\u0103 pentru a gestiona gust\u0103rile dintre mese. O diet\u0103 echilibrat\u0103, care include toate grupele de alimente \u00een cantit\u0103\u021bi adecvate, poate ajuta la reglarea nivelului de zah\u0103r din s\u00e2nge \u0219i poate reduce nevoia de a lua gust\u0103ri. S\u0103ritul peste mese poate duce la supraalimentare \u0219i la necesitatea de a ron\u021b\u0103i, a\u0219a c\u0103 este esen\u021bial s\u0103 m\u00e2nca\u021bi trei mese pe zi. \u00cen plus, planificarea din timp \u0219i p\u0103strarea unor gust\u0103ri s\u0103n\u0103toase la \u00eendem\u00e2n\u0103 poate ajuta la reducerea foamei \u0219i la evitarea gust\u0103rilor impulsive. Preg\u0103tirea gust\u0103rilor din timp, cum ar fi t\u0103ierea legumelor si preg\u0103tirea unei paste tartinabile, poate face ca gust\u0103rile s\u0103n\u0103toase s\u0103 fie mai convenabile.<\/p>\n\n\n\n

Un alt factor care trebuie luat \u00een considerare atunci c\u00e2nd gestion\u0103m ron\u021b\u0103ielile dintre mese este mediul \u00een care ne afl\u0103m. Mediul \u00eenconjur\u0103tor poate avea un impact asupra obiceiurilor noastre de a lua gust\u0103ri. De exemplu, dac\u0103 avem acces u\u0219or la gust\u0103ri la locul de munc\u0103 sau acas\u0103, poate fi mai greu s\u0103 rezist\u0103m tenta\u021biei de a lua o gustare. A fi aten\u021bi la ceea ce ne \u00eenconjoar\u0103 \u0219i a face schimb\u0103ri pentru a promova o alimenta\u021bie s\u0103n\u0103toas\u0103 poate fi de ajutor. De exemplu, p\u0103strarea gust\u0103rilor nes\u0103n\u0103toase la vedere \u0219i \u00eenlocuirea lor cu op\u021biuni mai s\u0103n\u0103toase poate face mai u\u0219or s\u0103 facem alegeri mai bune.<\/p>\n\n\n

\n
\"ron\u021b\u0103itul\"<\/figure><\/div>\n\n\n

\u00cen concluzie, gestionarea gust\u0103rilor \u00eentre mese nu \u021bine doar de voin\u021b\u0103 \u0219i autocontrol. Este nevoie de \u00een\u021belegerea factorilor psihologici \u0219i dietetici care contribuie la obiceiurile de a lua gust\u0103ri \u0219i de dezvoltarea unor obiceiuri s\u0103n\u0103toase pentru a le gestiona eficient. Recomand dezvoltarea practicilor de mindfulness, implicarea \u00een activit\u0103\u021bi fizice, planificarea meselor din timp \u0219i crearea unui mediu s\u0103n\u0103tos ca strategii eficiente pentru a gestiona gust\u0103rile \u00eentre mese. Adopt\u00e2nd o abordare holistic\u0103 a obiceiurilor de ron\u021b\u0103it, putem promova o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i bun\u0103stare general\u0103.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ron\u021b\u0103itul este un obicei foarte comun pe care mul\u021bi oameni \u00eel practic\u0103, de multe ori f\u0103r\u0103 s\u0103 realizeze impactul poten\u021bial al acestuia asupra s\u0103n\u0103t\u0103\u021bii lor. De\u0219i poate p\u0103rea inofensiv, ron\u021b\u0103itul excesiv poate duce la cre\u0219terea \u00een greutate \u0219i poate avea efecte negative asupra sistemului nostru digestiv. \u00cen calitate nutri\u021bionist si viitor psiholog clinician, cred c\u0103 \u00een\u021belegerea cauzelor care stau la baza ron\u021b\u0103itului \u0219i dezvoltarea unor obiceiuri s\u0103n\u0103toase pot ajuta la gestionarea eficient\u0103 a acestui obicei. Ron\u021b\u0103itul \u00eentre mese – perspectiva psihologic\u0103 Dintr-o perspectiv\u0103 psihologic\u0103, gust\u0103rile sunt adesea declan\u0219ate de emo\u021bii \u0219i stres. Avem tendin\u021ba de a ajunge la m\u00e2ncare atunci c\u00e2nd suntem anxio\u0219i, plictisi\u021bi sau pur \u0219i simplu c\u0103ut\u0103m o distragere a aten\u021biei. Recunoa\u0219terea acestor factori declan\u0219atori \u0219i g\u0103sirea unor modalit\u0103\u021bi mai s\u0103n\u0103toase de a le face fa\u021b\u0103 poate ajuta la ruperea ciclului de ron\u021b\u0103it […]<\/p>\n","protected":false},"author":21,"featured_media":26379,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","footnotes":""},"categories":[95],"tags":[],"class_list":["post-26378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stiati-ca"],"acf":[],"yoast_head":"\nCum gestion\u0103m ron\u021b\u0103itul \u00eentre mese, un obicei aparent inofensiv? - Vegis<\/title>\n<meta name=\"description\" content=\"Descopera mai multe despre \u279c Cum gestion\u0103m ron\u021b\u0103itul \u00eentre mese, un obicei aparent inofensiv? \u2705 \u27a4 Citeste articolul pe Vegis.ro\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vegis.ro\/blog\/cum-gestionam-rontaitul-intre-mese-un-obicei-aparent-inofensiv\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum gestion\u0103m ron\u021b\u0103itul \u00eentre mese, un obicei aparent inofensiv?\" \/>\n<meta property=\"og:description\" content=\"Descopera mai multe despre \u279c Cum gestion\u0103m ron\u021b\u0103itul \u00eentre mese, un obicei aparent inofensiv? \u2705 \u27a4 Citeste articolul pe Vegis.ro\" \/>\n<meta property=\"og:url\" content=\"https:\/\/vegis.ro\/blog\/cum-gestionam-rontaitul-intre-mese-un-obicei-aparent-inofensiv\/\" \/>\n<meta property=\"og:site_name\" content=\"Natura la tine acas\u0103\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-17T10:02:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-03-17T13:13:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2023\/03\/Banner-principal-articol-11.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nutritionist th. 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