tag:blogger.com,1999:blog-10702987861159232912024-03-14T11:08:21.157+02:00sport si nutritieUnknownnoreply@blogger.comBlogger70125tag:blogger.com,1999:blog-1070298786115923291.post-69699242972340582652010-12-20T13:45:00.001+02:002013-02-25T01:14:31.249+02:00Alimentatie pentru cresterea masei musculare<h4 class="titlu-wiki-art" style="font-family: "Trebuchet MS",sans-serif;"><span class="Apple-style-span" style="clear: right; float: right; font-family: 'Times New Roman'; font-weight: normal; margin-bottom: 1em; margin-left: 1em;"></span> Pentru cei care vor sa castige in greutate prin cresterea masei musculare</h4><div style="font-family: "Trebuchet MS",sans-serif;">In acest caz se vor urmari urmatoarele etape: <br />
- mersul la sala de forta de cel putin trei ori pe saptamana se impune, cu un antrenament bazat pe forta.<br />
- suplimentele nutritive recomandate sunt aceleasi, mai putin folosirea L-carnitinei.<br />
De mentionat ca puteti adauga in alimentatie urmatoarele surse naturale de arginina: seminte de floarea-soarelui, susan, painea cu tarate, orezul brun, nucile, floricelele de porumb, deserturile cu gelatina, ciocolata!</div><div style="font-family: "Trebuchet MS",sans-serif;"><strong class="stil_grena">Sunt recomandate 5000 de calorii pe zi :</strong></div><div style="font-family: "Trebuchet MS",sans-serif;">Mic dejun: <br />
- lapte cu zahar (300 ml+30 g)<br />
- unt 20 g, miere 50 g<br />
- muschi tiganesc 70 g<br />
- telemea 50 g<br />
- o rosie<br />
- doua oua la pahar<br />
- paine de tarate 200g<br />
- suc fructe 200 ml</div><a name='more'></a><br />
<div style="font-family: "Trebuchet MS",sans-serif;">Pranz: <br />
- ciorba taraneasca (60 ml)<br />
- pui cu smantana (130 g)<br />
- frigarui din muschi de porc la gratar (150 g) cu piure cartofi (300 g)<br />
- rosii natur(200 g)<br />
- struguri 200 g<br />
- paine</div><div style="font-family: "Trebuchet MS",sans-serif;">Cina: <br />
- clatite cu branza de vaci si smantana (100 g)<br />
- carne de vita la gratar(150 g) cu sote de legume (300 g)<br />
- salata asortata - 300 g, paine<br />
- un mar<br />
- sana - 200 ml.</div><div style="font-family: "Trebuchet MS",sans-serif;">Nu ezitati de asmenea ca intre mese sa luati cate un baton proteic si energizant.<br />
<br />
Articolul vine ca un raspuns la numeroasele solicitari primite de medicii nostri colaboratori <br />
din partea tinerilor. </div><div style="font-family: "Trebuchet MS",sans-serif;"><strong>Dr. Laura Bara<br />
Medic medicina sportiva </strong><br />
<strong>Sursa: Revista </strong><strong>Slab sau gras</strong></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-30633382980874100942010-12-20T13:40:00.000+02:002010-12-20T13:40:24.189+02:0010 sfaturi ale unei cure de slabire eficiente<h1 class="h1-articol" style="font-family: "Trebuchet MS",sans-serif;">
10 sfaturi ale unei cure de slabire eficiente</h1>
<span style="font-family: "Trebuchet MS",sans-serif;">Sfaturi
</span><div class="img-art" style="font-family: "Trebuchet MS",sans-serif;">
<img align="left" alt="10 Legi ale unei cure de slabire eficiente" src="http://www.sfatulmedicului.ro/external/uploads/upload/1955_dieta.JPG" title="10 Legi ale unei cure de slabire eficiente" />
</div>
<a href="" name="Sfaturi" style="font-family: "Trebuchet MS",sans-serif;"></a><div style="font-family: "Trebuchet MS",sans-serif;">
Toata lumea stie ca o cura de slabire
nu este deloc ceva usor. E nevoie de foarte multa rabdare si vointa ca
sa scapam de acele kilograme in plus, fara de care viata ar fi atat de
frumoasa.<br /><br />Solutia il ofera un cocteil format din antrenament cardio, unul de forta, la care adaugam un regim sarac in calorii si carbohidrati. Iata, in continuare, 10 legi de baza ale unui regim de slabire.<br /><strong>1. Mananca mai putin</strong><br /><br />Da, toata lumea stie asta si totusi nu e atat de simplu pe cat pare. Cat de putin e problema – reducem prea putin din alimentatie si kilogramele
raman acolo; taiem prea mult din ce mancam, iar organismul se adapteaza
la regimul de infometare si arde tot mai putin din rezervele de grasime
– detestata faza de platou.</div>
<a name='more'></a>Ca sa putem slabi in siguranta, trebuie, mai intai, sa aflam de cate calorii avem nevoie ca sa ne mentinem greutatea la un nivel constant. Din acest numar scadem, apoi, 10-20% si aflam cate calorii trebuie sa contina cura noastra de slabire.<br /><br /><strong>2. Inarmeaza-te cu vointa si rabdare</strong><br /><br />Toata
lumea doreste sa piarda acele kilograme enervante cat mai repede cu
putinta. O dieta cere insa timp. Daca reducem brusc numarul caloriilor,
organismul se va simti in pericol si va incepe sa stocheze grasime. Asta inseamna ca si cea mai mica abatere va fi depozitata imediat.<br /><br />Lucrurile trebuie sa se petreaca gradual, trebuie sa ii acordam organismului timpul necesar ca sa se poata adapta la noul regim.
Desi schimbarile vor aparea mai lent, totusi rezultatele vor fi de
lunga durata si nu va trebui sa te infometezi cateva saptamani in plus
doar fiindca te-ai grabit.<br /><br /><strong>3. Dieta trebuie sa fie bogata in substante nutritive</strong><br /><br />Nu doar cantitatea caloriilor conteaza, ci si calitatea regimului. Legumele, fructele in cantitati moderate, carnea slaba, pestele, ouale, lactatele degresate sunt aliatii de nadejde in lupta cu kilogramele.<br /><br />Legumele gatite, dar mai ales crude, sunt bogate in minerale, vitamine si fibre alimentare.
Asa ca profitati din plin de piasa din apropiere si delectati-va cu
salate. Mare atentie la sosuri: de multe ori sosurile pot aduce mai
multe calorii decat am crede. inlocuiti-le cu putin ulei de masline
extravirgin – foarte sanatos si mai ales gustos.<br /><br /><strong>4. Mananca mai des</strong><br /><br />Nu
trebuie sa credem ca dieta se refera la cateva mese pe fuga. Din
contra, trebuie sa oferim organismului cantitati constante de hrana, dar
nu in exces. 3 Mese pe zi si 2-3 gustari sunt absolut obligatorii ca sa
evitam neplacerile provocate de infometare.<br /><br />Mesele mai mici si mai dese nu doar ca asigura aprovizionarea constanta cu substante nutritive,
dar previn reducerea dramatica a metabolismului. Nu in ultimul rand,
daca evitam infometarea, putem alege alimentele mult mai rational decat
atunci cand o foame de nestavilit ne-a intunecat judecata.<br /><br />Asadar,
este evident ca infometarea este cel putin la fel de periculoasa ca
ingerarea caloriilor in exces – ambele favorizeaza ingrasarea.<br /><br /><strong>5. Consuma mai putini carbohidrati</strong><br /><br />Tot mai multe studii arata ca dulciurile,
fainoasele si alte alimente bogate in glucide sunt mai daunatoare decat
am crede. Daca dorim sa renuntam la colacul din jurul abdomenului nu
strica sa incercam o dieta saraca in carbohidrati. Un avantaj in plus e
ca un astfel de regim scade si nivelul colesterolului.<br /><br />Exista,
totusi, o categorie aparte de carbohidrati – fibrele alimentare,
prezente in legume si fructe. Fibrele nu pot fi folosite ca surse de
energie, deci nu ingrata, dar ofera senzatie de satietate; iata doua
motive serioase ca sa consumam fructe si mai ales legume in timpul
curelor de slabire.<br /><br />Deci, un regim sarac in grasimi de origine animala si glucide, dar bogat in fibre si in proteine din carne, lactate, peste, oua etc. pare a fi o modalitate foarte buna de reducere si control a greutatii.<br /><br /><strong>6. Mananca dupa antrenament</strong><br /><br />Micul dejun
este cea mai importanta masa a zilei. Totusi, in zilele cu antrenament,
masa dupa efort trece pe primul loc. Imediat dupa antrenament,
organismul consuma tot ce are la dispozitie ca sa se refaca – asta
inseamna inclusiv proteinele din tesutul muscular.<br /><br />Acum este momentul cel mai bun sa consumam un supliment proteic sub forma unor pudre proteice, sau aminoacizi.
Fiind la regim, trebuie sa fim foarte atenti la carbohidrati, mai ales
la cei simpli, care se absorb rapid, cum ar fi dulciurile, faina alba
etc. Dupa antrenament, insa, putem include cantitati reduse de glucide,
care vor reface rezervele de glicogen muscular. Ideal este sa consumam
carbohidrati complecsi cum ar fi cerelealele integrale. Acestea asigura
un flux de zahar constant in sange si previn oscilatiile insulinei.<br /><br /><strong>7. Evita alimentele foarte dense caloric</strong><br /><br />Densitatea calorica se refera la numarul de calorii pe care il are un aliment raportat la greutatea sa. De exemplu, un baton de ciocolata
are mult mai multe calorii la 100 g fasa de 100 g de pepene. Putem
spune ca batonul de ciocolata este mult mai dens caloric decat pepenele.<br /><br />Astfel
de alimente, mai putin dense caloric, sunt legumele. Ele consin foarte
multa apa si fibre alimentare care ajuta digestia si dau senzatia de satietate
fara sa adauge calorii. Mai mult decat atat, legumele sunt bogate in
vitamine si minerale – esentiale pentru buna functionare a organismului.<br /><br /><strong>8. Consuma grasimi</strong><br /><br />Oamenii
fac adesea greseala sa asocieze grasimea corporala cu cea alimentara,
mai ales cand devin preocupati de silueta. De fapt, 75% din grasimea
corporala este provocata de consumul excesiv de carbohidrati si doar 20%
de grasimile saturate.<br /><br />Lucrurile stau altfel cu grasimile „sanatoase”. Este vorba de grasimile nesaturate si polinesaturate cum sunt grasimea de peste
si uleiul de masline. Organismul le utilizeaza mai usor drept
combustibil, iar sansele ca aceste grasimi sa ajunga setut adipos sunt
mult mai mici.<br /><br />Desi pare tentant sa eliminam total grasimile ca
sa acceleram pierderea kilogramelor, acest lucru este nesanatos si
contraproductiv. Grasimile sunt mai mult decat simple surse de energie.
Ele contin, printre altele si vitaminele A, D, E, K, pe care organismul le poate absorbi numai in prezenta grasimilor.<br /><br />Asadar,
grasimea poate fi dusman, cand e vorba de grasimile saturate de origine
animala in mare parte, dar si prieten, cum ar fi untura de peste –
bogata in omega-3,
uleiul de masline si alte grasimi nesaturate si polinesaturate. In
acest ultim caz, grasimea nu trebuie sa lipseasca din meniu nici macar
atunci cand suntem la cura de slabire.<br /><br /><strong>9. Hidrateaza-te</strong><br /><br />Apa
este unul dintre cele mai importante lucruri fie ca suntem la dieta sau
nu. Corpul uman este compus in buna parte (50-70%) din apa, care
indeplineste foarte multe roluri in organism:<br /><br />- Ajuta digestia – mancarea parcurge mai usor tractul intestinal, iar substantele nutritive ajung in sange.<br />- Elimina reziduurile din organism.<br />-
Asigura un mediu propice pentru desfasurarea in bune conditii a
proceselor metabolice (digestia, producerea de energie, construirea
tesuturilor).<br />- Regleaza temperatura corpului - transpitatia ne racoreste atunci cand ne este prea cald.<br />- Transmite semnale electrice intre celule astfel incat organele sa isi indeplineasca functiile specifice.<br />- Lubrifiaza elementele mobile cum ar fi articulatiile.<br />- Apa actioneaza ca un diuretic. Daca organismul este hidratat constant pe parcursul zilei, va inceta sa mai retina apa.<br /><br />Asa
ca ganditi-va de cateva ori inainte sa imbracati acel costum de trening
impermeabil care va va „ajuta” sa pierdeti din greutate transprirand.
„Eficiensa” lui este umbrita de neajunsurile pe care le provoaca
organismului prin pierderile excesive de apa si alte substanse o data cu
transpiratia.<br /><br /><strong>10. Evita pierderea masei musculare</strong><br /><br />Ai
petrecut ore intregi ca sa isi construiesti acei muschi de care esti
atat de mandru, pe care vrei sa ii admire toata lumea. Este pacat sa
pierzi fructul atator antrenamente o data cu grasimea.<br /><br />Pierderea
in greutate apare atunci cand organismul intra in regim catabolic.
Acesta este provocat printr-o dieta saraca in calorii si carbohidrati
combinata cu antrenamentul aerobic.
Ca urmare, rata metabolismului creste si incep sa fie produsi hormonii
catabolici. Ei restrictioneaza folosirea glucidelor ca surse de energie
folosind in locul lor proteinele si grasimile.<br /><br />Deci, daca reducem
cantitatea de carbohidrati consumati, organismul foloseste proteinele
si grasimile ca surse de energie. Altfel spus, proteinele din tesutul
muscular si grasimile din tesutul adipos sunt utilizate in locul
glicogenului din muschi, provenit din glucidele ingerate.<br /><br /><strong>In acest moment misiunea noastra are doua obiective:</strong><br /><br />- Sa mentinem tesutul muscular intact, pe cat posibil<br />- Sa dizolvam tesutul adipos<br />Pentru
primul obiectiv, trebuie sa ne antrenam cu greutati si sa consumam
cantiati adecvate de proteine. In acest fel, vom stimula stinteza
proteica la nivel muscular si vom oferi organismului proteinele din
alimentatie ca sursa de energie.<br /><br />Al doilea obiectiv se poate
realiza daca avem grija sa tinem sub control grasimile consumate. La
aceasta se adauga antrenamentul aerobic si o dieta hipocalorica, saraca
in glucide.<br /><br />Nu trebuie sa uitam ca grasimile precum uleiul de peste si cel de masline dar si carbohidrati precum fibrele alimentare, sunt aliatii nostri si nu trebuie sa lipseasca din meniu, nici macar cand tinem cura de slabire.<br /><br /><span style="font-size: xx-small;"><strong style="font-weight: normal;">[Sursa: fitclub.ro]</strong></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-84731724668269648842010-12-20T13:32:00.001+02:002013-02-25T01:06:26.668+02:00Tot ce trebuie sa stiti despre consumul de oua<h4 class="titlu-wiki-art" style="font-family: "Trebuchet MS",sans-serif;"> <span class="Apple-style-span" style="clear: right; float: right; font-family: 'Times New Roman'; font-weight: normal; margin-bottom: 1em; margin-left: 1em;"></span><span style="font-size: small;">Valorile nutritionale<img alt="" src="file:///I:/DOCUME%7E1/ando/LOCALS%7E1/Temp/moz-screenshot.png" /> </span></h4><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Ouale sunt sursa de proteine, vitamine esentiale si minerale care contribuie in mod semnificativ la adopatarea unei diete echilibrate. <br />
<strong>1. Valoarea energetica </strong><br />
Un ou contine 78 kilocalorii. Consumat zilnic acesta asigura aproximativ 3% din necesarul de energie in cazul barbatilor, si 4% din necesarul de energie la femei. <br />
<strong>2. Proteine</strong><br />
Proteinele din oua au o valoarea biologica ridicata, continand toti aminoacizii necesari organismului uman. Astfel, ouale completeaza lipsurile celorlalte alimente, care au o valoarea biologica mai mica, prin furnizarea de aminoacizi. <br />
<strong>12.5% din greutatea unui ou este proteina, depozitata atat in galbenus cat si in albus</strong>.<br />
Pe o scara valorica de la 1 la 100, oul se afla pe pozitia cea mai inalta datorita continutului de proteine, fiind punct de referinta in evaluarea celorlalte alimente. Proteinele din ou contin toti aminoacizii necesari organismului, o valoare nutritionala similara avand proteinele de origine animala. Acesti aminoacizi ajuta la producerea si la intretinerea functionalitatii organismelor proteice, cum ar fi: enzimele anticorpii si colagenul. </span><br />
<a name='more'></a><span style="font-size: small;">O alta functie a aminoacizilor din proteine este consolidarea sistemului muscular. Muschii joaca un rol importanti in metabolizarea proteinelor prin stocarea proteinelor, si aminoacizilor care apoi sunt folositi in sinteza proteinelor. Aproximativ 40% din proteinele se gasesc in muschii scheletici, acestea implicandu-se in reglarea cantitatii de zahar din organism. <br />
Deci cantitatea si calitatea proteinelor influenteaza direct masa musculara. <br />
<strong>3. Vitamine</strong><br />
Ouale contin aproximativ toate vitaminele cunoscute, cu exceptia vitaminei C. <br />
<br />
<strong>1. Colina (vitamina H) </strong>– ajuta la scaderea nivelului de homocistina, asigura buna functionare a celulelor si imbunatateste activitatea neuronala, stimuland memoria. <br />
<strong>2. Complexul vitaminic B</strong> - ajuta organismul sa transforme alimentele in energie. De asemenea, folatii reduc nivelul de homocistina si previn malformatiilor genetice. <br />
<strong>3. Vitamina A</strong> - imbunatateste vederea nocturna, dar este implicata si in mentinerea sanatatii pielii.<br />
<strong>4. Vitamina E</strong> - antioxidant care actioneaza in prezenta vitaminei C si seleniului pentru prevenirea aparitiei afectiunilor cauzate de radicalii liberi. <br />
<strong>5. Luteina</strong> – se afla in stransa legatura cu vitamina A si se gasesc in pigmentul galbenusului de ou. Acestea se afla intr-o concentratie ridicata pe retina, si ajuta la prevenirea degenerescentei maculare.<br />
<strong>4. Minerale </strong><br />
Ouale contin o parte din mineralele necesare organismului nostru. In special, acestea contin iod, necesar in producerea hormonilor tiroidieni,in dezvoltarea si buna functionare a creierului dar si a altor organe; si fosfor necesar pentru consolidarea sistemului osos. <br />
Organismul uman nu produce iod, astfel, acesta trebuie introdus numai prin alimentatie. <br />
<br />
De asemenea, ouale detin o cantitate ridicat de zinc, necesar in vindecarea plagilor si infectiilor, seleniu, un important antioxidanti care ajuta la consolidarea sistemului imunitar, calciu necesar in dezvoltarea sistemului osos si imbunatateste functiile celulare. <br />
<br />
In cantitati mai mici se gaseste fier, component vital pentru globulele rosii din sange. <br />
<strong>5. Carbohidrati si fibre</strong><br />
Ouale contin urme de carbohidrati si niciun gram de fibre. <br />
<br />
<strong>6. Grasimi</strong><br />
11.2% din continutul unui ou este grasime. Cea mai mare cantitate de grasime din ou se gaseste in galbenus, si numai 0.05% in albus. <br />
Aproximativ 17% dintre acizii grasi din ou sunt polinesaturati, 44% mononesaturati si numai 32% sunt grasimi saturate. <br />
<br />
Grasimile saturate sunt considerate principala cauza care determina cresterea colesterolului din sange, reducerea acestui tip de grasimi fiind considerata cea mai eficienta strategie pentru scaderea colesterolului. Totodata, prin reducerea colesterolului din sange este redus si riscul aparitiei afectiunilor coronariene. <br />
<br />
<strong>7. Colesterol</strong><br />
Colesterolul si lecitina sunt substante esentiale pentru dezvoltarea si functionarea celulelor din organism. Colesterolul ajuta la mentinerea flexibilitatii si permeabilitatii membranei celulare, dar este si materie prima pentru grasimile care mentin flexibilitatea pielii. <br />
Mai mult, colesterol participa la producerea hormonilor sexual, cortizol, vitamina D si saruri biliare. <br />
<br />
Lecitina este implicata in transportarea lipidelor prin sistemul sanguine si ajuta la metabolizarea colesterolului. <br />
<br />
<strong>8. Omega 3</strong><br />
Numai ouale provenite de la gaini hranite cu seminte sanatoase contin oin galbenus acizi grasi omega-3. Consumarea acestor oua stimuleaza producerea colesterolului “bun”/HDL si creste numarul lipidelor din sange. <br />
<br />
Cercetatorii sustin ca acizii grasimi omega 3 joaca un rol important in mentinerea sanatatii sistemului cardiovascular prin scaderea colesterolului, trigliceridelor si densitatii lipoproteice. De asemenea, acesti acizi grasi asigura buna functionare a creierului, previne afectiunile oftalmologice si consolideaza sistemul imunitar. </span></div><span style="font-size: small;"><a href="http://www.blogger.com/post-edit.g?blogID=1070298786115923291&postID=8473172466826964884" name="Consumul_de_oua" style="font-family: "Trebuchet MS",sans-serif;"></a></span><br />
<h4 class="titlu-wiki-art" style="font-family: "Trebuchet MS",sans-serif;"> <span style="font-size: small;">Consumul de oua</span></h4><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Nu se impune consumarea unui numar limita de oua, insa trebuie sa se acorde multa atentie modului in care acestea sunt preparate. Astfel, sunt recomandate mai ales ouale fierte, si este indicat sa se evita consumarea acestora in combinatie cu branza sau unt, deoarece creste nivelul de grasimi saturate. <br />
<br />
Persoanele care sufera de hipercolesterolemie pot consuma numai 3 oua pe saptamana, cu toate ca studiile au aratat ca colesterolul din alimente nu contribuie la cresterea nivelului de colesterol din sange. <br />
<br />
<strong>Alimente cu un continut ridicat de colesterol: oua, organe – ficatul sau rinichii. </strong><br />
<br />
Pentru reducerea colesterolului din sange, pacientul trebuie in primul rand sa reduca consumul de grasimi, mai ales cele saturate, care au un impact major asupra nivelului de colesterol din sange. O dieta bazate pe fibre determina reducerea cantitatii de colesterol care ajunge in sistemul sanguin. </span></div><span style="font-size: small;"><a href="http://www.blogger.com/post-edit.g?blogID=1070298786115923291&postID=8473172466826964884" name="Dieta_cu_oua" style="font-family: "Trebuchet MS",sans-serif;"></a></span><br />
<h4 class="titlu-wiki-art" style="font-family: "Trebuchet MS",sans-serif;"> <span style="font-size: small;">Dieta cu oua</span></h4><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Dieta cu ou, sau dieta Mayo, nu este un regim care presupune consumul exclusiv de oua, ci trebuie ca majoritatea cantitatii de proteine necesara zilnic organsimului sa fie absorbita din oua. <br />
Dieta cu ou isi are originile in prima faza a dietei Atkins – Faza Inductiei - care recomanda ca proteinele asimilate de organism sa fie din oua, deoarece acestea au o cantitate scazuta de carbohidrati si grasimi saturate. <br />
<br />
Datorita continutului si calitatii proteinelor, oul este un produs alimentar satios, si ar trebui indicat in toate regimurile pentru pierderea kilogramelor in plus. <br />
<br />
Ouale sunt o sursa excelenta de proteine si alte substante nutrivite vitale organismului uman - acizi grasi omega-3, proteine, vitaminele A, E, B, D, H, folati, fier, fosfor, zinc etc. De asemenea, acesta contine o cantitate scazuta de grasimi saturate si calorii. <br />
Cea mai mare parte a vitaminelor si mineralelor din oua se gasesc in galbenus, dar si albusul este o sursa buna de proteine si, in plus, contine o cantitate mica de colesterol. <br />
<br />
Deoarece are valori nutritionale impresionanate, timp de cateva zile inainte de competitie, sportivii consuma oua crude la micul dejun. </span></div><span style="font-size: small;"><a href="http://www.blogger.com/post-edit.g?blogID=1070298786115923291&postID=8473172466826964884" name="Ouale_si_afectiunile_cardiovasculare" style="font-family: "Trebuchet MS",sans-serif;"></a></span><br />
<h4 class="titlu-wiki-art" style="font-family: "Trebuchet MS",sans-serif;"> <span style="font-size: small;">Ouale si afectiunile cardiovasculare</span></h4><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><strong>Mit sau adevar?</strong><br />
<br />
<strong>Adevar </strong>- Ouale au o valoare nutritionala ridicata. Un singur ou contine 6 g proteine, grasimi nesaturate, colina, luteina etc. <br />
<strong>Adevar</strong> - Ouale au o cantitate ridicata de colesterol. Un singur ou contine 212 mg de colesterol. Totusi este o cantitate mica in comparatie cantitatea continuta de: ficat, creveti sau carne de rata. <br />
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<strong>Mit </strong>- Toate cantitatea de colesterol ajunge in sistemul sanguin, dupa care este depozitat in artere. Numai o mica cantitate din colesterolul provenit din alimente trece in sistemul sanguin, grasimile saturate si trans sunt principalii factori care determina trecerea colesterol in sange.<br />
<strong>Mit</strong> - Ouale agraveaza bolile cardiovasculare. Potrivit celui mai mare studiu realizat in domeniu, care a urmarit impactul consumului de oua asupra afectiunilor cardiovasculare, nu exista nicio legatura intre consumul de oua si afectiunile cardiovasculare. <br />
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In cazul pacientilor cu diabet zaharat, consumarea zilnic de oua poate contribui la dezvoltarea afectiunilor cardiovasculare! <br />
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Opiniile sunt impartite, sunt medici care interzic consumul de oua in cazul pacientilor care urmeaza un regim pentru scaderea colesterolului din sange, insa sunt si medici care precizeaza ca nu au fost inregistrare variatii ale nivelului de colesterol, atunci cand pacientul a consumat un ou. <br />
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Un studio realizat in SUA, la care au participat 912 voluntari, a conchis ca ouale nu au nicio legatura cu cresterea cantitatii de colesterol din sange, sau cu aparitia afectiunilor ischemice cardiovasculare. </span></div><span style="font-size: small;"><a href="http://www.blogger.com/post-edit.g?blogID=1070298786115923291&postID=8473172466826964884" name="Ouale_si_colesterolul" style="font-family: "Trebuchet MS",sans-serif;"></a></span><br />
<h4 class="titlu-wiki-art" style="font-family: "Trebuchet MS",sans-serif;"> <span style="font-size: small;">Ouale si colesterolul</span></h4><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Atat timp cat colesterolul este cauza principala care determina aparitia afectiunilor cardiovasculare, consumul oualor este scazut tocmai fiindca au o cantitate ridicata de colesterol. <br />
<strong>Colesterolul</strong> este un complex de substante care se gasesc la nivelul fiecarei celule de la ficat. Organismul uman nu poate supravietui fara acesta. Colesterolul ajuta la stimularea producerii hormonilor sexuali si suprarenali. De asemenea, colesterolul se poate transforma in vitamina D si poate fi utilizat la calcifierea oaselor si a danturii. <br />
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Cea mai mare cantitate a colesterolului din organism este produsa chiar de acesta, si numai o mica parte provine din alimentele consumate. Ficatul si intestinele sunt primele locuri unde colesterolul este produs. <br />
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Excesul de colesterol din organism este principalul factor care contribuie la aparitia ateroscrelozei, iar aproximativ 90% din cazurile de angina instabila si infarct miocardic si atac cerebral sunt cauzate de ateroscreloza. </span></div><div style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">[sursa: sfatulmedicului.ro] </span></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-68653062395887856352010-12-20T13:25:00.002+02:002010-12-20T14:09:47.749+02:00Regim pentru slabire, arderea grasimilor si cresterea masei muscualre<h4 class="titlu-wiki-art" style="font-family: "Trebuchet MS",sans-serif;">
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Pentru cei care vor sa slabeasca si sa inlocuiasca tesutul adipos cu masa musculara<div style="font-family: "Trebuchet MS",sans-serif;">
In
primul rand trebuie sa mergeti la sala de cel putin 3 ori pe saptamana
si sa aveti un program de forta combinat cu unul de rezistenta;in al
doilea rand va trebui sa urmati un <a class="article-autolink" href="http://sport-nutritie.blogspot.com/2010/12/10-sfaturi-ale-unei-cure-de-slabire.html" title="10 legi ale unei cure de slabire eficiente">regim sarac in calorii</a>, insa bogat in proteine.</div>
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<b class="stil_grena">Ca suplimente nurtritive sunt recomandate:</b> </div>
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a)
L-carnitina (care cupleaza lanturile de acizi grasi liberi si le trece
prin membrana mitocondriala unde are loc producerea de energie).
Efectele in doza de administrare de 2 grame pe zi timp de 21 zile sunt
scaderea trigliceridelor si acizilor grasi liberi si cresterea fortei de
contractie a fibrei musculare. In timpul administrarii carnitinei este
bine sa se asocieze si un antioxidant pentru neutralizarea peroxizilor
lipidici rezultati in muschi prin arderea grasimilor (Vitamina A, C, E, coenzima Q10). </div>
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b) Pentru cresterea masei musculare este benefica administrarea aminoacizilor
inainte cu jumatate de ora de inceperea antrenamentului la sala de
forta (arginina, glutamina, creatina) si cu jumatate de ora dupa
antrenament. Creatina este alcatuita din 3 aminoacizi (glicina,
arginina, metionina) cu rol in cresterea fortei si masei musculare.
Formula de adminstrare este: 20g/zi (4 lingurite), timp de o saptamana
(perioada de incarcare musculara) dupa care, timp de 5 saptamani cate 5
g/zi (o lingurita).</div>
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c) Dupa antrenament este bine sa luati si un
produs care sa contina saruri minerale care se elimina de obicei prin
transpiratie (polimineralizant).</div>
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<b class="stil_grena">Exemplu de meniu pentru aceasta categorie:</b></div>
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Mic dejun: </div>
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- ceai </div>
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- 2 lingurite miere </div>
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- sunca Praga 100 g </div>
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- un <a class="article-autolink" href="http://sport-nutritie.blogspot.com/2010/12/tot-ce-trebuie-sa-stiti-despre-consumul.html" title="Tot ce trebuie sa stiti despre consumul de oua">ou</a> fiert moale</div>
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- o felie de paine cu tarate</div>
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Gustarea ora 10: </div>
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- un baton proteic</div>
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Pranz: </div>
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- muschi de vita la gratar (150 grame) cu fasole verde + 5 g ulei</div>
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- o salata verde 200 g cu rosii si castraveti cu 3 g ulei si lamaie</div>
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- o portocala</div>
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Gustare ora 16: </div>
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- 4 nuci (pentru continutul in arginina)</div>
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Cina:</div>
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- un iaurt</div>
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- rosii umplute cu branza slaba de vaca</div>
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- peste la cuptor cu salata de varza</div>
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- o para</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-29840854297092718222010-12-05T19:17:00.003+02:002010-12-05T19:32:30.819+02:0010 alimente care ajuta la cresterea masei musculare<span class="Apple-style-span"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Cei mai multi barbati stiu ca pentru formarea masei musculare foarte importante sunt proteinele. Mai putin cunoscut insa este faptul ca tesuturile musculare au nevoie si de carbohidrati, care sunt principala sursa de energie. </b>Conform askmen.com, iata zece alimente care ajuta la dezvoltarea masei musculare.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1. Boabele de quinoa</b><br /><br />Aceste boabe, originare din America de Sud, nu numai ca sunt bogate in proteine, dar contin si toti cei noua aminoacizi esentiali. In plus, boabele de quinoa nu au gluten, sunt usor de digerat si contin cantitati mari de fibre, magneziu si fier. Ele erau supranumite "mama tuturor cerealelor" de catre incasi, insa au dezavantajul ca se gasesc mai greu la noi.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">2. Migdalele</b><br /><br />Doar un sfert de ceasca cu migdale contine aproape opt grame de proteine, cu doua grame mai mult decat un ou. Migdalele sunt, de asemenea, o sursa excelenta de grasimi sanatoase monosaturate si de magneziu. Acest mineral este folosit in mai mult de 300 de reactii biochimice din organism si in special in sintetizarea proteinelor si formarea energiei.</span></span><br />
<a name='more'></a><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">3. Branza cu continut scazut de grasime</b><br /><br />O jumatate de ceasca cu branza care are un continut scazut de grasime sau deloc are 14 grame de proteine si doar aproximativ 80 de calorii.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">4. Stridiile</b><br /><br />Acestea sunt bune in special pentru cei care fac antrenamente cu greutati. Stridiile gatite contin 20 de grame de proteine la suta de grame si doar cinci grame de grasime. In plus, ele sunt bogate in zinc, un alt mineral care este esential in sintetizarea proteinelor.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">5. Laptele dulce</b><br /><br />Acesta nu este benefic doar in perioada de crestere, ci si dupa. Laptele dulce ofera toti aminoacizii esentiali si are destul de putina grasime. In plus, beneficiile asupra muschilor sunt si mai mari datorita proteinelor din zer.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">6. Carnea slaba de vita</b><br /><br />Carnea rosie, in special cea de vita, reprezinta o sursa excelenta de proteine. In ciuda faptului ca tipurile de carne rosie sunt controversate, evitarea totala a acestora este o greseala.<br /><br />Doar o suta de grame de carne slaba de vita contine pana la 27 de grame de proteine. Iar aceasta intrece celelalte categorii de carne rosie deoarece ofera si vitamina B12, zinc si fier - elemente de asemenea importante in cresterea masei musculare.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">7. Soia</b><br /><br />Beneficiile pe care le ofera aceasta tesuturilor musculare nu pot fi comparate cu ale niciunei alte plante, fiind bogata in proteine. In plus, o ceasca de soia gatita contine peste 20 de grame de aminoacizi, precum si vitamine si minerale importante.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">8. Ouale</b><br /><br />Un ou contine 5-6 grame de proteine si are doar 60 de calorii, in medie. Insa nu doar cantitatea de proteine face ca ouale sa fie considerate un aliment esential in dezvoltarea masei musculare, ci si tipul de proteine, acestea fiind de cea mai buna calitate.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">9. Carnea de pui</b><br /><br />O bucata de 100 de grame de carne de pui (fara piele) contine 31 de grame de proteine si doar patru grame de grasime.<br /><br /><b style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">10. Pestele</b><br /><br />Acesta este, de asemenea, foarte important in dezvoltarea masei musculare. Somonul, spre exemplu, ofera 25 de grame de proteine intr-o portie de doar o suta de grame si, in plus, este bogat in alti nutrienti, cum ar fi grasimile sanatoase monosaturate, acizi grasi omega-3 si vitamina D.</span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-45284581498808209232010-12-03T20:18:00.002+02:002010-12-03T23:09:02.350+02:00Proteine: rol, surse principale si cantitatea necesara<br />
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<span class="Apple-style-span" style="clear: left; float: left; font-family: 'Times New Roman'; font-size: small; line-height: normal; margin-bottom: 1em; margin-right: 1em;"><img alt="Proteinele: tipuri, alimentatie si cantitatea necesara" src="http://www.sfatulmedicului.ro/external/uploads/upload/sushi_proteine.JPG" /></span>Generalitati</h4>
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Proteinele sunt moleculele de baza ale materiei vii, care contribuie la dezvoltarea normala a organismului (muschi, par, piele, organe interne). Unele proteine se afla in sange, alaturi de hormoni, enzime si globule rosii.<br />
Proteinele sunt alcatuite din lanturi de aminoacizi. Acestia fac diferenta intre un pui si o bucata de branza sau o unghie de un fir de par. In organism, exista 22 de aminoacizi, dintre care 8 nu pot fi sintetizati de organism, motiv pentru care trebuie asimilitati din dieta - aminoacizi esentiali. Prin combinatia aminoacizilor rezulta o varietate infinita de proteine.</div>
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<span class="Apple-style-span" style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><b>
Care este rolul acestora?<a href="http://sport-nutritie.blogspot.com/2010/12/proteine-rol-surse-principale-si.html" style="color: #547ca4; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; right: 0px; text-decoration: none; top: 3px;" title="Inapoi la cuprins">Sus</a></b></span></h4>
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<span class="Apple-style-span" style="color: #333333; font-family: Arial, Helvetica, sans-serif;"><b> Anticorpii, care sunt formati de catre proteine, cresc rezistenta sistemului imunitar in lupta cu infectiile si bolile. Zilnic, corpul uman pierde proteine pe la nivelul parului, pielii si unghiilor; din aceasta cauza, pentru a compensa aceste pierderi si pentru a preveni orice prejudiciu oamenii trebuie sa asigure organismului necesarul zilnic de proteine. Totodata, proteinele sunt necesare si pentru cresterea si dezvoltarea sugarilor, copiilor si adolescentilor, pe langa vitaminele si mineralele specifice varstei. Mai mult, in sarcina sau in timpul alaptarii asimilarea de proteine este importanta deoarece acestea sustin tesuturile materne si stimuleaza lactatia, dupa nastere.</b></span></div>
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Pacientii care au suferit o interventie chirurgicala, un accident sau sufera de o afectiune cronica, au nevoie de proteine pentru recuperarea organismului.</div>
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Surse de proteine<a href="http://sport-nutritie.blogspot.com/2010/12/proteine-rol-surse-principale-si.html" style="color: #547ca4; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; right: 0px; text-decoration: none; top: 3px;" title="Inapoi la cuprins">Sus</a></h4>
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Sursele de proteine sunt complete si incomplete.<br />
<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Proteinele complete sunt de origine animala</strong> - carnea (pui, peste, curcan, porc, vita etc), ouale si produsele lactate. Acestea contin aminoacizi esentiali care ajuta la formarea muschilor si tesuturilor.<br />
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<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Proteinele incomplete sunt de origine vegetala</strong> - cereale (porumb, ovaz, secara, grau), soia, oleaginoase, fasole, mazare uscata si alte legume. Acestea furnizeaza o cantitate limitata dar diferita de aminoacizi.<br />
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Putem a compensa deficitul de aminoacizi creat de proteinele incomplete se recomanda combinarea acestora cu proteinele complete. Acesta este, de fapt, si principiul care sta la baza functionarii proteinelor complementare, in care proteinele incomplete si proteinele complete se completeaza reciproc (separat nu furnizeaza toti aminoacizii esentiali, dar impreuna se pot completa). De exemplu, majoritatea cerealelor au un continut scazut de lizina, dar unul ridicat de metionina si cistina. Fasolea si soia contine o cantitate ridicata de lizina dar una scazuta de metionina si cistina.<br />
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<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Combinatii permise de proteine</strong><br />
→ orez si fasole<br />
→ cereale si lapte<br />
→ fasole si porumb<br />
→ paine si branza<br />
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Potrivit nutritionistilor, aceste asociere nu trebuie consumate la aceeasi masa, ci pe parcursul unei zile, pentru ca necesitatile proteice ale muschilor si tesuturile sa fie acoperite.<br />
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Surse de proteine care imbunatatesc sanatatea</div>
<table border="1" cellpadding="1" cellspacing="1" style="color: black; font-size: 12px; font-weight: normal; height: 300px; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 566px;"><tbody style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Aliment</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Cantitate proteine (g)</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">170 g <b>ton</b> conserva</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><b>40</b></td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">100 g piept de <b>pui</b></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><b>33</b></td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">85 g carne de <b>vita</b></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><b>26</b></td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">220 g carne de curcan</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">24</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">85 g <b>somon</b></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><b>23</b></td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 pahar fasole</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">15</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 pahar lapte</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">8</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 pahar iaurt</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">10</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/2 pahar tofu</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">10</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1/2 branza de vaci</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">14</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 ou</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">6</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">28 g <b>branza cheddar</b></td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><b>87</b></td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">1 pahar paste</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">5</td></tr>
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<span class="Apple-style-span" style="color: black; font-weight: normal; line-height: 18px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-size: 12px; outline-color: initial; outline-width: initial;"><a href="http://www.blogger.com/post-edit.g?blogID=1070298786115923291&postID=4528458149880820923" name="Cantitatea_necesara_de_proteine" style="color: #547ca4; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;"></a></span></span></span><h4 class="titlu-wiki-art" style="border-bottom-color: rgb(170, 170, 170); border-bottom-style: solid; border-bottom-width: 1px; clear: both; color: black; font-size: 18px; font-weight: normal; line-height: 18px; margin-bottom: 5px; margin-left: 0px; margin-right: 0px; margin-top: 15px; padding-bottom: 3px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;">
Cantitatea necesara de proteine<a href="http://sport-nutritie.blogspot.com/2010/12/proteine-rol-surse-principale-si.html" style="color: #547ca4; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: absolute; right: 0px; text-decoration: none; top: 3px;" title="Inapoi la cuprins">Sus</a></h4>
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Necesarul zilnic de proteine este determinat in functie de varsta, sex, greutatea corporala si gradul de activitate. Tabelul de mai jos indica valorile zilnice recomandate pentru diferitele categorii de persoane.</div>
<table border="1" cellpadding="1" cellspacing="1" style="color: black; font-size: 12px; font-weight: normal; height: 121px; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 559px;"><tbody style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Adult sedentar</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">masa corporala x 0.4 = cantitate necesara de proteine</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Adult - exercitii recreative</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">masa corporala x 0.5 - 0.75 = cantitatea necesara de proteine</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Adult - sport performanta</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">masa corporala x 0.6 - 0.9 = cantitatea necesara de proteine</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Adult - crestere masa musculara</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">masa corporala x 0.7 - 0.9 = cantitatea necesara de proteine</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Sportiv - dieta</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">masa corporala x 0.7 - 0.10 = cantitatea necesara de proteine</td></tr>
<tr style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Sportiv - adolescent</td><td style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">masa corporala x 0.9 - 1.0 = cantitatea necesara de proteine</td></tr>
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Cantitatea de proteine necesare sportivilor este inca un subiect activ de cercetare. In prezent, specialistii recomanda ca sportivii sa consume 1.5 g de proteine pe kilogram de greutate corporala sau aproximativ de doua ori doza zilnica recomandata pentru o persoana obsinuita.<br />
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<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Cum puteti creste aportul de proteine? </strong><br />
- serviti mai multa carne la masa de pranz sau cina;<br />
- la micul-dejunc consumati un un pahar de iaurt si o felie de tofu, sau o cana cu lapte si fructele preferate (amestecul de banane si capsuni este cea mai buna alegere);<br />
- adaugati branza maruntita, telemea sau fasole in compozitia unei salate pe care sa o consumati la cina;<br />
- consumati alimente care contin proteine la momentul gustarii: unt de arahide, lapte cu fursecuri, cuburi de branza, struguri, ananas, cirese, etc.<br />
- Consumati un amestec format din oua, lapte si un indulcitor. De asemenea, puteti amesteca lapte praf cu cereale integrale .</div>
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<span class="Apple-style-span" style="font-size: xx-small;">[sursa:sfatulmedicului.ro]</span></div>
</b></span></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-43910923009702789662010-12-03T19:59:00.001+02:002010-12-03T20:02:02.036+02:00Magneziu: rol, administrare si efecte<span class="Apple-style-span" style="clear: left; color: black; float: left; font-family: 'Times New Roman'; font-size: small; margin-bottom: 1em; margin-right: 1em;"><img height="320" src="http://library.thinkquest.org/08aug/01930/graphics/pagegraphics/magnesium_foodsources.jpg" width="208" /></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Magneziul, este un element plastic si totodata catalitic, constituie un factor de crestere, un tonic general, un regenerator celular, un echilibrant psihic si al sistemului vago-simpatic, un drenor hepatic (sporeste secretia biliara), un antiseptic, pe cale interna si externa.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Reglementeaza echilibrul calcic, dar, dupa imprejurari, poate avea loc un conflict intre aceste doua metale.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Sporeste reactiile de aparare ale organismului, lupta contra anafilaxiei, a imbatrinirii, a cancerozei si se opune trombozelor.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Se aprecieaza ca organismul are nevoie de circa <b>250</b> pana la <b>350</b> mg de magneziu pe zi.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Carenta lui atrage numeroase tulburari. Formele clinice cele mai bine cunoscute ale deficitului magnezian sint reprezentate de sindroamele de hiperiritabilitate neuromusculara, spasmofilie, anumite tulburari "simpatetice" ca si de accidente cardiovasculare si tromboze.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Studiind rolul antitrombozic al magneziului, anumiti cercetatori au reconfirmat concluzia a numeroase lucrari despre eficacitatea magneziului in prevenirea flebitelor postoperatorii si dupa nastere. Toate acestea ar trebui sa ne indemne sa folosim magneziul in medicina preventiva a numeroase afectiuni.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /><span class="Apple-style-span" style="font-family: 'Times New Roman';"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><span class="Apple-style-span" style="color: #393939; font-family: 'Trebuchet MS', sans-serif; font-size: 13px;">Gasim magneziu in griu, ovaz, orz, porumb, curmale, spanac, cartofi sfecla rosie, polen si in numeroase vegetale si fructe.</span></span></span><br />
<span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><br />
<a name='more'></a><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> <span class="Apple-style-span" style="color: #393939; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;">Prescriptiile lui sint multiple: prevenirea imbatrinirii tesuturilor, tremuraturi, astenii, tulburari digestive, afectiuni respiratorii, neuroartritism, anumite alergii, afectiuni hepato-biliare (constipatie), anumite convulsii, afectiuni precipitante ca guta si artroza, canceroza.</span></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">In lucrarile de specialitate aparute in domeniul politicilor de prevenire a cancerului se demonstreaza ca sporirea numarului de cancerosi este datorata, macar in parte, unei scaderi ratiei magneziene a omenirii prin:</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">- cernerea-excesiva a fainilor, majoritatea magneziului din grau ramanand la "sub-produsele" destinate animalelor (faini inferioare, remacinari si tarite). Astfel, painea alba este una dintre cele mai de temut greseli ale timpurilor mederne.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">- rafinarea sarii, care are ca scop sa impiedice inmuierea in solnite pe vreme umeda. Or, sarurile magneziene sunt responsabile de aceasta dezagregare (sub actiunea umezelii, ca sa obtinem un produs comod, placut vederii si lesne de intrebuintat, ii rapim tocmai aceste principii de valoare.</span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="color: #393939; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Interesul pentru magneziu in afectiunile neuropsihiatrice a fost reamintit de binecunosccuti specialisti in domeniu. Carenta in magneziu este intilnita in spasmofilii, in starea epileptica, in starile confuzionale, mai ales alcoolice. O simpla adaugare de magneziu poate sa dea eficacitate unei terapeutici pina atunci fara efect, situatie frecventa in tratamentele chimice ale maladiilor psihice.</span></span><br />
<span class="Apple-style-span" style="color: #393939;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: xx-small;">[sursa:gradina-online.ro]</span></span></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-58088356944828765902010-09-17T13:17:00.002+03:002013-02-25T01:11:45.075+02:00Alimente pentru o stare de spirit mai buna<span class="Apple-style-span" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 12px;"></span><br />
<div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Notiuni de baza</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Alimentele pot stimula energia in trei moduri: prin furnizarea de calorii suficiente, prin furnizarea de stimulente precum cafeina, si prin impingerea metabolismul pentru a arde mai mult combustibil eficient. In ceea ce priveste starea de spirit, cele mai bune alimente sunt cele care stabilizarea zaharului din sange si sa declanseze hormonii starii de bine creierului, cum ar fi serotonina.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Carbohidratii buni</span></span></strong><br />
<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span></strong><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Carbohidratii pot fi un dusman al dietelor, dar acestia sunt vitali pentru stimularea energiei si starii de spirit. Ele sunt sursa organismului preferat de combustibil, plus ca ridica nivelul de serotonina. Cheia este de a evita dulciurile, care cauzeaza ca nivelul zaharului din sange sa alterneze brusc, ceea ce duce la oboseala si toane. In schimb, consumati cereale integrale cum ar fi painea din grau integral, orez brun, si cerealele pentru micul dejun. Organismul absoarbe mai lent cereale integrale, pastreaza constant nivelul zaharului din sange si nivelele de energie stabile.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span><br />
<a name='more'></a><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Caju, migdale si alune de padure</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Aceste nuci nu sunt doar bogate in proteine, dar contin de asemenea, magneziu, un mineral care joaca un rol esential in transformarea zaharului in energie. Cercetarile sugereaza ca un deficit de magneziu poate drena energia. Magneziul este de asemenea gasit in cereale integrale, in special tarate, dar si in unele tipuri de peste, inclusiv halibutul.</span></span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span><br />
<strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Alune braziliene</span></span></strong><br />
<div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Adauga nuci de Brazilia in alimentatie, pentru o doza de ajutor de seleniu, ce iti poate imbunatati starea de spirit intr-un mod natural. Studiile au aratat o legatura dintre un nivel mic al seleniului si o dispozitie mai proasta. Acest mineral se produce in cantitati mai mici din carne, fructe de mare, fasole si cereale integrale.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Carne macra</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Carnea de porc slaba, carnea de vita macra, cea de pui fara piele, si cea de curcan sunt surse de proteine sanatoase, inclusiv aminoacidul tirozina. Tirozina creste nivelurile de dopamina si noradrenalina, produse chimice a creierului care pot ajuta sa te simti mai alert si concentrat. Carnea contine, de asemenea, vitamina B12, care poate combate insomnia si depresia.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Somon</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Pestele gras, precum somonul, este bogat in acizi grasi omega-3. Studiile sugereaza ca aceasta substanta poate proteja impotriva depresiei. In timp ce gradul de legatura este incert, omega-3 acizi grasi ofera o gama larga de alte beneficii, inclusiv asupra sanatatii inimii. In afara de peste, surse de omega-3 includ nuci si frunze si legume de culoare verde inchis.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Frunze verzi</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Un alt nutrient care poate reduce riscul de depresie este de acid folic. Ca si acizii grasi omega-3, acidul folic se gaseste in legumele cu frunze verzi, inclusiv spanacul si salata Romaine. Leguminoasele, nucile, citricele si fructele sunt, de asemenea surse bune de acid folic.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Fibrele</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Fibrele sunt un stabilizator de energie. Acestea incetinesc digestia, oferind o eliberare mai constanta de energie pe tot parcursul zilei. Mariti-va aportul de fibre alimentare prin fasole, fructe intregi, legume, paine din cereale integrale si cerealele integrale.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Apa</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Deshidratarea si oboseala merg mana-in-mana. Unele studii sugereaza ca pana si deshidratare usoara pot incetini metabolismul si seva de energie. Solutia este simpla - beti multa apa sau alte bauturi neindulcite la intervale regulate.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Produse proaspete</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Un alt mod de a ramane hidratat si plini de energie este de a manca alimente pline cu lichid, cum ar fi fructe si legume proaspete. Treci de la gustari uscate de tipul covrigilor la felii de mere sau frunze de telina. Alte alimente hidratante includ fulgii de ovaz si pastele fainoase, care se umfla cu apa atunci cand sunt gatite.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Cafeaua</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Cafea este probabil una dintre cele mai populare bauturi ce ne pune in miscare, iar dovezile sugereaza ca functioneaza - cel putin in termen scurt. Cofeina da un impuls metabolismul ui, imbunatateste temporar puterea de concentrare si energia. Servind frecvent portii mici, veti fi alert si concentrat pentru mai mult timp, spre deosebire de a consuma o portie mare o data. Feriti-va sa consumati atat de multa cafea incat sa nu poti dormi noaptea. Lipsa de somn este reduce semnificativ din energie.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ceaiul</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">O sursa alternativa de cafeina este, desigur, ceaiul. Cercetarile sugereaza ca acea combinatie din ceai de cafeina si aminoacidul L-theanine pot imbunatati vigilenta, timpul de reactie, si de memorie. Ceaiul negru combate si efectele stresului.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ciocolata cu un continut ridicat de cacao</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Chocoholics, probabil ati stiut aceasta deja - cateva piete de ciocolata neagra poate stimula atat nivelul de energie cat si starea de spirit. Cofeina functioneaza din nou, impreuna cu un alt stimulent numita teobromina.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Mic dejun</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Pentru oricine spera sa creasca nivelul de energie si sa schimbe starea de spirit, dar sare peste micul dejun , face o greseala. Studiile arata ca persoanele care iau micul dejun in fiecare dimineata se bucura de mai multa energie si o stare de spirit mai buna pe tot parcursul zilei. Cel mai bun mic dejun da o multime de fibre si nutrienti prin carbohidratii din cereale integrale, prin grasimile bune, si un anumit tip de proteina slaba.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Mesele frecvente</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">O alta strategie pentru stabilizarea zaharului din sange, a energiei, si starii de spirit: mananca mese mici si gustari la fiecare trei-patru ore, mai degraba decat cateva mese mari. Gustarile ce sustin nivelul de energie constant includ unt de arahide pe biscuiti din cereale integrale, o jumatate de sanvis de curcan cu salata, sau cereale integrale cu lapte.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Suplimentele de energie</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Suplimentele energetice sunt adesea considerate ca o alternativa la cafea sau alte stimulente. Multe din aceste suplimente contin cafeina sau de fapt, substante chimice similare. Exemplele includ nucile de kola, yerba mate, extract de ceai verde, si guarana. Aceste suplimente pot da un impuls temporar, dar expertii spun ca efectul este, probabil, nu mult diferit de cel obtinut de consumul de cafea obisnuita.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bauturi energizante </span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Cele mai multe bauturi energizante introduc in corp carbohidrati simpli - cu alte cuvinte, zahar, pe care organismul il poate transforma rapid in energie. Aceasta este o modalitate convenabila pentru sportivii de inalta performanta pentru a-i mentine in miscare, dar beneficiile pentru restul dintre noi sunt indoielnice. Bauturile energizante sunt de obicei bogate in calorii si sarace in nutrienti.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><strong style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Exercitii pentru energie</span></span></strong></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Pe langa modificarea dietei, exercitiile fizice sunt perfecte pentru a avea un nivel de energie si o stare de spirit bune. Chiar si o singura plimbare de 15 minute poate fi energizanta, iar beneficiile cresc cu cat activitatea fizica este mai frecventa. Studiile arata ca exercitiile fizice combat depresia si duc la schimbari de metabolism ce determina un nivel constant de energie pe tot parcursul zilei.</span></span></div><div style="margin-bottom: 1.12em; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">sursa: </span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">webmd.com</span></span></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-44181758085572142462010-09-17T13:10:00.004+03:002013-02-25T01:12:47.458+02:0010 alimente care stimuleaza metabolismul<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> Daca ai incercat sa slabesti si nu ai reusit pentru ca ai un metabolism mai lenes, ai acum solutia naturala care te va ajuta! Slabeste inteligent! </span></span></i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Pe langa alimentele „minune”, iti vei stimula metabolismul sa arda mai usor grasimile daca vei face miscare in mod regulat. Pentru persoanele cu un metabolism lenes, cheia succesului este un stil de viata activ, care implica si un meniu sanatos! </span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Iata lista alimentelor care te vor ajuta sa iti stimulezi metabolismul!</span></span><br />
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<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"></span></span></span><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">1. Picant!</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Sos salsa, ardei iute, piper... indiferent ce ai alege sa pui in mancare, iti vei stimula metabolismul! Vei arde cu 20% mai multe grasimi! Atentie insa, nu trebuie sa faci excese, pentru ca iti poti afecta stomacul.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">2. Fructe de padure</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Fructele de padure sunt o sursa importanta de antioxidanti si contin calorii negative (organismul consuma mai multe calorii incercand sa le digere decat contin ele). Zaharurile pe care le contin iti vor satisface nevoia de dulce si te vor ajuta sa pierzi in greutate!</span></span></div><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> </span></span><br />
<a name='more'></a><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">3. Peste</span></span></strong><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Pestele, in special somonul, contine foarte multi acizi grasi Omega 3. Nu numai ca iti vor stimula metabolismul sa arda mai multe grasimi, dar vei fi mai energica si pielea ta va arata mult mai bine!</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">4. Telina</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Telina este unul dintre alimentele cu calorii negative, care te va ajuta sa slabesti mai usor, mai eficient si mai repede. Fie ca alege tulpinile sau radacina propriu-zisa in salata, supa sau ca atare, vei vedea singura efectele cand te vei sui pe cantar!</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">5. Apa plata cu lamaie, dimineata</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">O lingurita de suc de lamaie intr-un pahar de apa plata dimineata iti va potoli senzatia de foame, te va energiza si te va ajuta sa topesti grasimile. Nu adauga zahar, cel mult poti pune putina miere de albine.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">6. Mai rece, mai bine!</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Apa este ideala pentru buna functionare a organismului, pentru hidratarea pielii, regenerarea celulara si eliminarea toxinelor. Daca alegi varinta rece, iti vei stimula metabolismul cu pana la 30% si vei topi mai usor grasimile! Alege sa bei apa cu gheata. Temperatura ideala este de 5-8 grade.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">7. Fulgi de ovaz</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Fulgii de ovaz elibeareaza treptat glucoza in sange si metabolismul tau procesa mai usor zaharul si grasimile. Incearca sa consumi un bol cu fulgi integrali de ovaz cu fructe de padure dimineata si vei fi incantata de rezultate!</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">8. Varza si produsele similare</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Varza si alimentele din familia ei (broccoli, conopida) vor influenta actiunea metabolismului si vei arde mai multe calorii decat in mod normal. In plus, aceste alimente sunt bogate in vitamine si minerale importante si stau la baza unei alimentatii sanatoase.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">9. Un bol de supa</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Un studiu recent arata ca persoanele care consuma un bol de supa inainte de mesele principale (pranz sau cina) slabesc mai usor decat cei care nu mananca supe. Alege supele de legume (poti folosi varza, conopida sau broccoli si vei atinge si punctul 8!).</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><strong style="font-style: normal; font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">10. Un mar pe zi</span></span></strong></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative; text-align: left;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Un mar pe zi sau, mai bine, un mar la fiecare masa, te va ajuta sa scapi de senzatia de foame pentru mai mult timp. In plus, organismul tau va arde mai multe calorii si vei reusi sa scazi in greutate mai usor!<br />
<span class="Apple-style-span" style="font-size: x-small;"> sursa:idieta.ro</span></span></span></div></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-74448489414318627782010-09-17T12:52:00.000+03:002010-09-17T12:52:56.734+03:0010 alimente interzise in orice dieta<span class="Apple-style-span" style="clear: left; color: black; float: left; font-family: 'Times New Roman'; font-size: medium; line-height: normal; margin-bottom: 1em; margin-right: 1em;"></span><span class="Apple-style-span" style="color: #222222; line-height: 22px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Chiar daca v-ati hotarat sa tineti o dieta sau pur si simplu sa urmati un regim sanatos de hrana, sunt unele alimente care nu ar trebui sa existe in regimul (dieta) voastra decat foarte rar. Este evident ca lista unor astfel de alimente ar fi destul de lunga, insa am adunat mai jos 10 dintre cele mai consumate alimente.</span></span></span><br />
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<span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; clear: left; float: left; font-family: 'Times New Roman'; font-size: medium; font-style: normal; margin-bottom: 1em; margin-right: 1em;"><img height="213" src="http://www.restaurantpropersia.com/pizza.jpg" width="320" /></span><i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">1. Pizza</span></span></u></i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Stiu, este extrem de delicioasa, mai ales cand torni pe ea un sos si-i simti mirosul adorabil. Este tentanta cand te aflii la serviciu, la domicilui si mai ales cand iesi in oras. Insa... cascavalul, blatul, mezelurile pe care le contine sunt pline de calorii. Daca totusi pofta este chiar asa de puternica, incercati atunci o pizza vegetariana.</span></span></div>
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<i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">2. Cartofii prajiti</span></span></u></i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Sunt poate cea mai dorita garnitura la o friptura. Insa exact in aceasta combinatie, cu carnea, sunt un mare pericol pentru silueta. Cartofii sunt foarte boati in amidon, substanta formata din foarte multe molecule de glucoza. Practic, cartoful este o sursa veritabila de zahar, iar daca este asociat cu proteine (carne, oua) sau fainoase ori grasimi, depozitele adipoase ale dumneavoastra vor fi tare “incantate”.</span></span></div>
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<i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">3. Pateurile</span></span></u></i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Foietajul (fainoase si margarina) cu umplutura de carne (proteine) sau ciocolata, branza, reprezinta o combinatie periculoasa de nutrienti, acumuland un numar mare de calorii.</span></span></div>
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<u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">4. Hamburgerii</span></span></i></u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Multe persoane isi potolesc foamea cu unul sau mai multi hamburgeri. Acestia nu neaparat contin alimente nocive, insa asocierea lor este... devastatoare. Disocierea alimentelor este foarte importanta. Un hamburger are toate categoriile la un loc: glucide din paine, grasimi din carne, cascaval, seminte, proteine din carne si fibre din vegetale.</span></span></div>
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<u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">5. Shaorma</span></span></i></u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Acesta reprezinta de asemenea o combinatie foarte nociva de alimente: fainoase, glucide, grasimi din sosuri, condimente, cartofi prajiti, carne si vegetale.</span></span></div>
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<u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">6. Carnea de porc</span></span></i></u></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Aceasta contine multe grasimi si toxine. Chiar daca mancati muschi, acesta contine printre fibrele musculare, chiar daca nu se observa cu ochiul liber, multe celule adipoase. Asadar, practic orice ati consuma de porc contine grasimi si toxine.</span></span></div>
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<span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; clear: right; float: right; font-family: 'Times New Roman'; font-size: medium; font-style: normal; margin-bottom: 1em; margin-left: 1em;"><img height="240" src="http://www.reteteinimagini.com/Retete/Prajituri/zme2.jpg" width="320" /></span><u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">7. Prajiturile si frisca</span></span></i></u><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Delicioase, aceste alimente rprezinta o placere pentru orice om. Insa aceasta placere nu trebuie sa fie foarte frecventa. Cremele si blatul, la fel si frisca, sunt foarte bogate in calorii.</span></span></div>
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<i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">8. Orezul</span></span></u></i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Aceasta este un fel de cartof din punct de vedere al caloriilor pe care le contine, fiind si el deosebit de bogat in calorii. Orezul este unul din alimentele care contin cel mai mult amidon, substanta formata din zeci de molecule de glucoza (practic este un veritabil zahar). Consumul acestuia trebuie sa fie rar si atentie la salatele pe care le consumati, sa nu contina orez, alune (o aluna are atatea calorii cat un camion de castraveti).</span></span></div>
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<i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">9. Carnatii si mezeluri</span></span></u></i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">le<br style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" />Sandwich-urile de dimineata contin mezeluri. Consumul acestora si al carnatilor reprezinta un pericol pentru silueta.</span></span></div>
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<i style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><u style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">10. Fainoasele, pastele</span></span></u></i></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Se stie deja ca acestea au un continut bogat in glucide si contin un numar mare de calorii. De aceea este indicat, spre exemplu, sa mancati paine doar dimineata sau foarte putin la masa.</span></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Sursa: Healthy.ro</span></span></div>
<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-48324271263170250632010-09-10T23:02:00.008+03:002013-02-25T01:13:28.922+02:00Cele mai sănătoase 10 legume<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"><span class="Apple-style-span" style="color: #555555; font-family: Georgia, Arial, georgia, sans-serif;"><span class="Apple-style-span" style="clear: left; color: #303030; float: left; font-family: 'Trebuchet MS', sans-serif; margin-bottom: 1em; margin-right: 1em;"></span><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #555555; font-family: Georgia, Arial, georgia, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #555555; font-family: Georgia, Arial, georgia, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="color: #303030; font-family: 'Trebuchet MS', sans-serif; font-size: 13px;">Legumele nu sunt listate în ordinea importanţei, iar dacă nu se află în listă nu înseamnă că nu sunt sănătoase. Legumele prezentate aici au cel mai mare aport la necesarul nostru zilnic de fibre şi vitamine.</span></span></span></span><br />
<span class="Apple-style-span" style="color: black; font-family: 'Times New Roman';"><span class="Apple-style-span" style="font-size: medium;"><span class="Apple-style-span" style="color: #555555; font-family: Georgia, Arial, georgia, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="color: #303030; font-family: 'Trebuchet MS', sans-serif; font-size: 13px;"><span class="Apple-style-span" style="color: #555555; font-family: Georgia, Arial, georgia, sans-serif;"></span></span></span></span></span><br />
<span class="Apple-style-span" style="color: black; font-family: 'Times New Roman';"><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1.</span></span><span class="Apple-style-span" style="color: #303030; font-family: 'Trebuchet MS', sans-serif;"> </span><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ardeii graşi</span></b></span><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">, indiferent de culoarea lor, roşii, portocalii sau galbeni, conţin cantităţi mari de substanţe hrănitoare, ca acidul folic şi lycopene. Un studiu recent a arătat că dacă putem consuma un ardei în fiecare zi, va scădea riscul de a face cancer la plămâni, colon, vezică şi pancreas.</span></span><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><br />
<div><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2.</span></span><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ceapa </span></b></span><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">ajută la scăderea tensiunii şi zahărului din sânge, îmbunătăţind şi funcţionarea inimii. Adăugarea de ceapă în dietă poate reduce riscul producerii anumitor forme de cancer şi contribuie la sănătatea gastrointestinală. Atenţie însă, aceste efecte sunt benefice doar la ceapa crudă sau fiartă. Ceapa prăjită are efect cancerigen.</span></span><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> <a name='more'></a></span></span></div><div><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: #555555; font-family: Georgia, Arial, georgia, sans-serif;"><div><span class="Apple-style-span" style="color: #303030; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman'; font-size: medium;"><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span></span></span></div><div><span class="Apple-style-span" style="color: #303030; font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman'; font-size: medium;"><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">3.</span></span></span><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman'; font-size: medium;"><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span></span><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman'; font-size: medium;"><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Morcovii </span></b></span></span><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman'; font-size: medium;"><span class="Apple-style-span" style="color: #303030; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">sunt probabil cele mai cunoscute legume şi toată lumea ştie că sunt foarte sănătoşi, reprezentând o sursă importantă de Vitamina A, care este foarte bună pentru îmbunătăţirea vederii, mai ales a celei de noapte. Caracteristicile benefice nu se opresc aici, morcovii ajutând la scăderea zahărului din sânge şi sunt foarte buni pentru un colon sănătos.</span></span></span></span></div><div><span class="Apple-style-span" style="color: #303030; font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />
</span></span><span class="Apple-style-span" style="color: #303030; font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">4. </span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Brocolli </span></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">este o plantă puţin cunoscută în România, dar are proprietăţi curative foarte importante, având o concentraţie mare de antioxidanţi, reduce riscul de cancer de stomac, plămâni, dar şi riscul de cancer rectal. Brocolii este de asemenea bogat în beta-caroten şi Vitamina C, fiind indicat pentru întărirea imunităţii împotriva răcelii şi gripei.</span></span><br />
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<span class="Apple-style-span" style="color: #303030; font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></span><span class="Apple-style-span" style="color: #303030; font-family: Arial, Helvetica, sans-serif; font-size: 13px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">5. </span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Spanacul </span></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">este o legumă polivalentă. O dietă bogată în spanac poate preveni boli de inimă, cancerul de colon, artrită şi osteoporoza, planta fiind foarte bogată în calciu şi fier.<br />
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6. </span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Varza </span></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">are concentraţii mari de calciu, Vitamina E şi beta-caroten. Pe lângă aceste substanţe nutritive, varza are și un conţinut important de seleniu. În cultura europeană, frunzele de varză sunt folosite pentru tratarea inflamaţiilor acute, iar sucul de varză a avut rezultate foarte bune în tratamentul ulcerului.<br />
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7. </span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Vinetele </span></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">au efect de protecţie a creierului, iar faptul că sunt forte sărace în calorii fac din aceste legume o alegere populară pentru diete. Vinetele au niveluri ridicate de cupru, potasiu şi fier şi au o influenţă bine documentată asupra sănătăţii cardio-vasculare.<br />
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8. </span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Castraveţii </span></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">sunt recunoscuți pentru tratamente de piele, fiind foarte folosiți în produsele cosmetice. Mâncat crud întăreşte ligamentele, oasele şi muşchii, scăzând şi tensiunea dacă sunt consumaţi în cantităţi mari.<br />
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9. </span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Roşiile </span></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">au o concentraţie mare de lycopene şi sunt renumite pentru proprietăţile anticanceroase. Aceste fructe conţin toate vitamine de la A la K şi ajută la reducerea numărului de radicali liberi din sânge.<br />
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10. </span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Fasolea verde</span></b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> trebuie consumată proaspătă pentru că este foarte bogată în vitamina K şi are o serie de substanţe nutritive antiinflamatoare care reduc severitatea simptomelor bolilor în care inflamarea joacă un rol important (astm, osteoartrită şi artrita reumatoidă).</span><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Termenul de "legumă" nu există din punct de vedere botanic, acesta fiind de fapt o descriere culinară. Legumele prezentate aici sunt de fapt plante sau fructe.</span></b><br />
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">sursa: realitatea.net</span></span></b></span></div></span></span></span></div></span></span><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman';"></span></span><span class="Apple-style-span" style="color: black; font-family: 'Times New Roman';"></span></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-13294721694501051952010-09-10T17:59:00.001+03:002010-09-10T18:06:08.186+03:00Cele mai sănătoase 10 fructe<br />
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<strong>Fructele trebuie să reprinte baza dietei zilnice şi trebuie să facă parte din fiecare masă. Câştigurile în materie de vitamine, fibre şi minerale pot fi foarte uşor obţinute din suc, pulpă sau chiar fructe uscate. </strong><a href="http://www.ecomagazin.ro/wp-content/uploads/2009/08/fructe-a.jpg" style="color: #016f18; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="fructe a"><img align="right" alt="fructe a" class="right" src="http://www.ecomagazin.ro/wp-content/uploads/2009/08/fructe-a.thumbnail.jpg" style="border-bottom-color: rgb(255, 255, 255); border-bottom-style: solid; border-bottom-width: 5px; border-color: initial; border-left-color: rgb(255, 255, 255); border-left-style: solid; border-left-width: 5px; border-right-color: rgb(255, 255, 255); border-right-style: solid; border-right-width: 5px; border-top-color: rgb(255, 255, 255); border-top-style: solid; border-top-width: 5px; border-width: initial; float: right; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; max-width: 720px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: text-bottom;" /></a></div>
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1. Mărul are în general 80 de calorii şi conţine fibre suficiente pentru a întruni necesarul zilnic al omului. Dietele pe bază de mere scad riscul bolilor de inimă. Pe lângă acest beneficiu, mărul conţine antioxidanţi care scad şansele de a face diabet şi astm, fiind în acelaşi timp şi un foarte bun pentru curăţarea dinţilor după masă.</div>
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2. Caisele reprezintă o sursă importantă de beta-caroten, antioxidant care este apoi transformat, de organism, în vitamina A. Fructele acestea conţin şi Laetrile, substanţă folosită în tratamentele alternative ale cancerului. Caisele au fost considerate în vechime chiar şi afrodisiace, fiind menţionate şi în “Visul unei nopţi de vară”, de William Shakespeare.</div>
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3. Bananele sunt o sursă importantă de potasiu, jucând un rol foarte important în sănătatea muşchilor cardiaci. Acestea pot preveni hipertersiunea şi complicaţiile ei, jucând un rol important şi protecţia împotriva ulcerului.</div>
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4. Murele au o cantitate impresionantă de fibre, peste 10 grame într-o singură cană, precum şi foarte multe substanţe antioxidante şi chiar omega-3.</div>
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5. Afinele sunt fructe cu multe efecte curative. În 2007, un studiu a arătat că sunt extrem de benefice pentru bolnavii de Alzheimer, scăzând şi riscul de <a href="http://www.ecomagazin.ro/info/accidente/" style="color: #016f18; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="accidente">accidente</a> vasculare cerebrale. Afinele scad şi colesterolul şi nivelul total al lipidelor din sânge.<a href="http://www.ecomagazin.ro/wp-content/uploads/2009/08/fructe-b.jpg" style="color: #016f18; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;" title="fructe b"><img align="right" alt="fructe b" class="right" src="http://www.ecomagazin.ro/wp-content/uploads/2009/08/fructe-b.thumbnail.jpg" style="border-bottom-color: rgb(255, 255, 255); border-bottom-style: solid; border-bottom-width: 5px; border-color: initial; border-left-color: rgb(255, 255, 255); border-left-style: solid; border-left-width: 5px; border-right-color: rgb(255, 255, 255); border-right-style: solid; border-right-width: 5px; border-top-color: rgb(255, 255, 255); border-top-style: solid; border-top-width: 5px; border-width: initial; float: right; margin-bottom: 0px; margin-left: 5px; margin-right: 0px; margin-top: 0px; max-width: 720px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: text-bottom;" /></a></div>
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6. Cireşele conţin cantităţi mari de antioxidanţi şi pot avea efecte antiinflamatoare, scăzând şi nivelul colesterolului şi al trigliceridelor.</div>
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7. Grepfruitul scade colesterolul şi are un puternic efect antimicrobian. Pe de altă parte, acest fruct este interzis la cei care sunt într-un tratament de chimioterapie.</div>
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8. Kiwi este un fruct cu o concentraţie foarte mare de vitamina C, circa 74mg în fiecare fruct.</div>
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9. Mango face parte dintr-o categorie numită “superfructe”, Acesta conţine vitamina A, vitamina C, vitamina D, vitamina B6, vitamina K, precum şi alţi 17 amino-acizi.</div>
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10. Portocalele nu puteau să lipsească din Top 10 -Cele mai sănătoase fructe, fiind o sursă importantă de vitamina C, acid folic şi calciu (un fruct poate avea chiar şi 60 de mg).</div>
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<strong>Sursa: Realitatea TV</strong></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-69411270152934764552010-09-10T17:15:00.001+03:002010-09-10T17:15:04.407+03:00Piramida alimentelor<br />
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Alimentele consumate zilnic vor fi selectate cantitativ si calitativ:<br />• Paine, cereale, orez, paste fainoase, mamaliguta: 6-11 portii/zi. Ele contin: glucide complexe, fibre alimentare, vit. B1, B2, niacina, fier, proteine, magneziu. 1 portie=1 felie de paine, 1/2 cana cereale, orez sau paste fainoase fierte, 1 biscuit;<br />•<span class="Apple-style-span" style="color: red;"> Legume, zarzavaturi, cartofi, 3-5 portii/zi. Aceste alimente contin fibre, vit. A, vit. C, folati, K si Mg. Se recomanda proaspete si crude. 1 portie=1/2 cana vegetale proaspete sau fierte, 1 cana legume fierte, 1/2 cana zarzavaturi fierte, 3/4 cana suc rosii, 1 cartof mijlociu;</span><br />• Fructe, 2-4 portii/zi. Sunt o sursa de fibre, vit. A, vit. C si potasiu. Se recomanda sa fie consumate crude si proaspete. 1 portie=1 fruct mediu (mar, banana, portocala), 1/2 grape fruit, 3/4 cana suc, 1/2 cana cirese, 1 felie medie de pepene, 1 ciorchine mijlociu de strugure;<br />• <span class="Apple-style-span" style="color: red;">Carne, peste, fasole boabe, oua si fructe oleaginoase, 2-3 portii/zi. Sunt bogate in potasiu, fosfor, vit. B6, B12, Zn, Mg, Fe, niacina, B1. Cele mai indicate sunt: puiul si curcanul fara piele, pestele. 1 portie=100 g carne gatita, 1 ou, 1/2 cana leguminoase uscate fierte;</span><br />• Lapte, iaurt, branza, 2-3 portii/zi. Contin: proteine, Ca, B2, B12, vit. D si A. 1 portie=1 cana de lapte sau iaurt, 1/2 cana branza de vaci, 50 g telemea;<br />• <span class="Apple-style-span" style="color: red;">Grasimi, uleiuri si dulciuri, moderat. 1 portie=1 lingurita ulei, margarina, unt.</span><br /><b>Precizari:</b><br />- Fiecare grupa de alimente aduce anumite nutriente de care este nevoie;<br />- Alimentele dintr-o grupa nu pot inlocui alimentele din alta grupa;<br />- Nici o grupa de alimente nu este mai importanta decat alta.</span></span></span></div>
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<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Noua piramida - Healthy Eating Food Pyramid, dezvoltata de scoala de Sanatate Publica din Harvard, in 2002, a fost elaborata in principal pe baza unor studii clinice de anvergura. Elementele cele mai importante ale piramidei (Treapta 1, dupa exercitiul fizic), sunt produsele din </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">cereale integrale, care trebuiesc consumate la toate mesele si uleiurile vegetale (uleiul de masline, de floarea soarelui si alte uleiuri vegetale)</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">.</span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Fructele</span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> se recomanda zilnic, dar nu nelimitat, existand riscul cresterii ponderale. </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Legumele </span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">din abundenta, </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">leguminoasele si fructele oleaginoase</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> se recomanda a fi consumate de 2-3 ori/zi. Se recomanda </span></span></span><span class="Apple-style-span" style="color: cyan;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">evitarea carnurilor rosii</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> si cresterea consumului de </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">carne de pasare</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">, </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">peste</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">, zilnic si chiar un </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">ou</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">/zi. Se recomanda asigurarea unui numar de calorii mai redus din </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">lapte</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> si </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">branzeturi</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">. </span></span></span><span class="Apple-style-span" style="color: cyan;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Carnea rosie, painea alba, cartofii, orezul, pastele, untul, dulciurile, ar trebui consumate in cantitati mici</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">. Pentru anumite persoane se reocmanda </span></span></span><span class="Apple-style-span" style="color: #cc0000;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">suplimente de vitamine multiple</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">, in fiecare zi. Consumul a 1-2 pahare de vin, preferabil rosu, poate fi benefic. </span></span></span></div>
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<br /></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-57610528799426464322010-09-10T17:14:00.001+03:002010-09-10T17:14:01.578+03:00Formule de calcul ale greutatii ideale<strong></strong><br />
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<span class="style6" style="color: #c05b27; font-size: 12px;"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Calcularea greutatii ideale in functie de inaltime si varsta </span></strong></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Greutatea ideala = (inaltimea – 100) + (varsta / 10) x 0,9</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Astfel, pentru un adult de 40 ani, cu o inaltime de 170 cm, GI = 66, 6 kg</span></div>
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<span class="style6" style="color: #c05b27; font-size: 12px;"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Formula lui Lorentz</span></strong></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="style3" style="color: #9ba051;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Calcularea greutatii ideale in functie de </span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">inaltime</span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> si </span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">sex</span></strong></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">B:</span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Greutatea ideala = inaltimea(cm) -100 - (inaltimea(cm) - 150) /4</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">F:</span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Greutatea ideala = inaltimea(cm) -100 - (inaltimea(cm) - 150) /2</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Astfel, pentru un barbat cu inaltimea de 170 cm, GI = 170 – 100 – 5 = 65 kg<br />In schimb, pentru o femeie cu aceeasi inaltime, GI = 170 – 100 – 10 = 60 kg</span></div>
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<span class="Apple-style-span" style="color: #686b54; font-family: 'Trebuchet MS', sans-serif; font-size: 12px;">Formula lui Lorentz a fost cea mai utilizata, servind drept referinta in numeroase studii clinice. Formula are avantajul de a indica o greutate relativ acceptabila pentru majoritatea persoanelor, cu varsta peste 18 ani si cu o inaltime intre 140 si 220 cm.</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Formula ia in calcul inaltimea si sexul, introducand un factor de corectie proportional cu inaltimea si variind in functie de sex. Principalul defect este faptul ca nu ia in calcul varsta individului si diferentele de constitutie.</span></div>
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<span class="style6" style="color: #c05b27; font-size: 12px;"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Formula lui Broca</span></strong></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="style3" style="color: #9ba051;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Calcularea greutatii ideale in functie de </span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">inaltime</span></strong></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Greutate ideala (kg) = inaltimea (cm) – 100</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Astfel, pentru un adult cu inaltimea de 170 cm, GI = 170 – 100 = 70 kg</span></div>
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<span class="style6" style="color: #c05b27; font-size: 12px;"><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Formula lui Pende</span></strong></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span><span class="style3" style="color: #9ba051;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Calcularea greutatii ideale in functie de </span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">inaltime</span></strong></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Greutatea ideala = inaltimea (cm) / 2,4</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Astfel, pentru un adult cu inaltimea de 170 cm, GI = 170 /2,4 = 70,8 kg</span></div>
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<strong class="style6" style="color: #c05b27; font-size: 12px;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Formula lui Creff</span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Calcularea greutatii ideale in functie de </span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">inaltime, varsta si constitutie</span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Constitutie normala:</span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />Greutatea ideala = (inaltimea (cm) - 100 + varsta (ani) / 10 ) x 0,9</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Constitutie zvelta:</span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />Greutatea ideala = (inaltimea (cm) - 100 + varsta (ani) / 10 ) x 0,9 x 0,9</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Constitutie robusta:</span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br />Greutatea ideala = (inaltimea (cm) - 100 + varsta (ani) / 10 ) x 0,9 x 1,1</span></div>
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<br /></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-51270309259658227032010-09-10T17:12:00.002+03:002010-09-10T17:12:25.537+03:00Mancarea fast-food<span class="Apple-style-span" style="font-family: Arial; font-size: small;"><span class="Apple-style-span" style="font-size: 13px;"></span></span><br />
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<span class="Apple-style-span" style="clear: left; float: left; font-size: small; margin-bottom: 1em; margin-right: 1em;"><img height="240" src="http://www.popaholicsanonymous.com/wp-content/uploads/2009/04/fat-kits-eating-mcdonalds.jpg" width="320" /> </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> Cu totii cunoastem faptul ca mancarea de tip fast-food este nociva pentru sanatatea noastra atunci cand este consumata foarte des si in cantitati mari.Fie ca nu avem timp sa gatim,ca ne aflam in oras cu prietenii sau pur si simplu pentru ca ne place gustul acestor mancaruri si bauturi alegem sa le consumam.</span></span></div>
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<a href="http://farm1.static.flickr.com/135/325426583_247970275d.jpg?v=0" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="http://farm1.static.flickr.com/135/325426583_247970275d.jpg?v=0" width="320" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: small;"> Dupa cum se poate observa si din tabelul de mai jos, aceste produse sunt extrem de bogate in calorii, in carbohidrati, zaharuri, grasimi si proteine, ceea ce duce la ingrasare, iar organismul nu mai primeste vitaminele, mineralele si aminoacizii necesari.</span></div>
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<a href="http://images.sodahead.com/polls/000666147/polls_burger_20king_0405_231336_answer_2.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Mc Donalds" border="0" height="339" src="http://images.sodahead.com/polls/000666147/polls_burger_20king_0405_231336_answer_2.jpeg" width="400" /></a></div>
</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-46072213827897823062010-09-09T23:31:00.004+03:002010-09-10T16:05:15.011+03:00Ronnie Coleman Workout Routine<div style="color: #333333; line-height: 22px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: left;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Monday:</i></span></span></strong></div>
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<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i> Back</i></span></span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: small;"><b><i>Deadlifts – 805lbs – 4 sets – 6-12 reps</i></b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-size: small;"><b><i>Barbell rows – 585lbs – 3 sets – 10-12 reps</i></b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<b><i>T-bar rows – 585lbs – 3 sets – 10 – 12 reps</i></b></div>
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<span class="Apple-style-span" style="font-weight: normal;"><b><i>One-arm dumbbell rows – 200lbs – 3 sets 10-12 reps</i></b></span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Biceps</i></span></span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: small;"><b><i>Barbell curls – 200lbs – 4 sets -12 reps</i></b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-size: small;"><b><i>Seated alternate dumbbell curls – 90lbs – 12 reps</i></b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<b><i>Cambered-bar preacher curls – 150lbs – 12 reps</i></b></div>
<b><div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><i>Standing cable curls – 200lbs</i></b></span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Shoulders</i></span></span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif; font-size: small;"><b><i>Military presses – 315lbs – 4 sets – 10-12 reps</i></b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-size: small;"><b><i>Seated dumbbell presses – 170lbs – 4 sets – 12 reps</i></b></span></div>
<span class="Apple-style-span" style="font-size: small;"><b><div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><i>Front dumbbell presses – 60lbs – 4 sets – 12 reps</i></b></span></div>
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<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Tuesday :</i></span></span></strong></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>Legs </i></span> </div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Squats – 800lbs – 5-6 sets – 2-12 reps</i></span></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Leg presses – 2,500 lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Parking-lot lunges – 315lbs – 2 sets – 100 yards</i></span></span></div>
</b></span></div>
<i><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Stiff-leg deadlifts – 315lbs -3 sets – 12 reps</i></span></span></div>
</b></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Seated leg curls – 200 lbs – 3 sets – 12 reps</i></span></span></div>
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</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: left;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Wednesday : </i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Chest</i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Bench presses – 500lbs – 5 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Incline barbell presses – 405lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Flat dumbbell presses – 200lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
<i><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Flat flyes – 130lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
</i></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Triceps</i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Seated cambered-bar extensions – 215lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Seated dumbbell extensions – 170lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Close-grip bench presses – 350lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
</span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: left;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Thursday:</i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i> Back</i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Barbell rows – 585lbs – 5 sets – 10 – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Pulley Rows – 400lbs – 4 sets – 10 – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Machine pulldowns – 350lbs – 3 sets – 10 – 12 reps</i></span></span></div>
</b></span></div>
<i><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Front pulldowns – 350lbs – 3 sets – 10 – 12 reps</i></span></span></div>
</b></span></div>
</i></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Biceps</i></span></span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i> :</i></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Incline alternate dumbbell curls – 90lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Machine curls – 200lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>superset with</i></span></span></div>
</b></span></div>
<i><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Standing cable curls – 200lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
</i></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Shoulders</i></span></span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i> :</i></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Seated dumbbell presses – 170lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Front dumbbell rasies – 60lbs – 3 sets – 8 – 25 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Machine rasies – 250lbs – 3 sets – 8 – 25 reps</i></span></span></div>
</b></span></div>
</span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: left;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Friday: </i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Legs</i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Leg extensions – 300lbs – 4 sets – 30 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Front squats – 585lbs – 4 sets – 12 – 15 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Hack squats – 900lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
<i><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Standing leg curls – 125lbs – 3 sets – 12 – 15 reps</i></span></span></div>
</b></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Lying leg curls – 200lbs – 4 sets -</i></span></span></div>
</b></span></div>
</i></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: left;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Saturday : </i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Chest</i></span></span></strong></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Incline dumbbell presses – 200lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Decline barbell presses – 500lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Incline dumbbell flyes – 130lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
<i><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Decline dumbbell presses – 170lbs – 3 sets – 12 reps</i></span></span></div>
</b></span></div>
</i></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Triceps</i></span></span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i> :</i></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Lying cambered-bar extensions – 215lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>triset with</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-size: small;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Machine dips – 360lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<i><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>triset with</i></span></span></div>
</b></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-size: medium; font-style: normal; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Seated cambered-bar extensions – 215lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
</i></span></span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Addintionally :</i></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Calves </i></span></span></strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>( twice a week )</i></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Donkey rasies – 450lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Times New Roman'; font-weight: normal;"><b><div style="display: inline !important; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Seated rasies – 270lbs – 4 sets – 12 reps</i></span></span></div>
</b></span></div>
</span><br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Abs ( four times a week )</i></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Crunches – 3 sets – failure</i></span></span></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 7px; padding-left: 0px; padding-right: 0px; padding-top: 7px; text-align: left;">
<strong><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><i>Sunday : Rest</i></span></span></strong></div>
<br />
</b><br />
<br />
<br />
</div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-85357287921879775562010-09-09T16:13:00.002+03:002010-09-10T15:50:30.494+03:00Arnold Schwarzenegger complete workout<div style="text-align: left;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">The following weight training routine is one that Arnold Schwarzenegger used later in his career. It is typical of the training style that Arnold Schwarzenegger preferred, i.e. many sets, lots of work, lots of time in the gym.</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><br /></span></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">1. Arnold Schwarzenegger Chest Exercises:</span></span></span></div>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Bench press – 5 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Flat bench flies – 5 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Incline bench press – 6 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Cable crossovers – 6 sets, 10-12 reps, Dips – 5 sets, to failure;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Dumbbell pullovers – 5 sets, 10-12 reps.</span></span></li>
</ul>
<h3 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 6px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">2. Arnold Schwarzenegger’s Back Exercise:</span></span></h3>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Front wide-grip chin-ups – 6 sets, to failure;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">T-bar rows – 5 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Seated cable rows – 6 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">One-arm dumbbell rows – 5 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Straight-leg deadlifts – 6 sets, 15 reps.</span></div>
<div style="text-align: center;">
<br /></div>
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<a name='more'></a><div style="text-align: center;">
<span class="Apple-style-span" style="font-weight: bold;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">3. Arnold Schwarzenegger’s Legs:</span></span></span></div>
</li>
</ul>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Squats – 6 sets, 8-12 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Leg presses – 6 sets, 8-12 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Leg extensions – 6 sets, 12-15 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Leg curls – 6 sets, 10-12 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Barbell lunges – 5 sets, 15 reps.</span></span></li>
</ul>
<h3 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 6px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">4. Arnold Schwarzenegger Calves:</span></span></h3>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Standing calf raises -10 sets, 10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Seated calf raises – 8 sets, 15 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">One-legged calf raises (holding dumbbells) – 6 sets,12 reps.</span></span></li>
</ul>
<h3 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 6px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">5. Arnold Schwarzenegger Forearms:</span></span></h3>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Wrist curls (forearms on knees) – 4 sets, 10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Reverse barbell curls – 4 sets, 8 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Wrist roller machine – to failure.</span></span></li>
</ul>
<h3 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 6px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">6. Arnold Schwarzenegger Biceps Workout:</span></span></h3>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Barbell curls – 6 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Seated dumbbell curls – 6 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Dumbbell </span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">concentration curls</span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> – 6 sets, 6-10 reps.</span></span></li>
</ul>
<h3 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 6px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">7. Arnold Schwarzenegger Triceps Exercises:</span></span></h3>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Pushdowns (exterior head) – 6 sets, 6-10 reps ;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Barbell French presses (interior head) – 6 sets, 6-10 reps ;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps.</span></span></li>
</ul>
<h3 style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 6px; padding-left: 0px; padding-right: 0px; padding-top: 6px; text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">8. Arnold Schwarzenegger Shoulder Training:</span></span></h3>
<ul style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Seated barbell presses – 6 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Lateral raises (standing) – 6 sets, 6-10 reps;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Rear-delt lateral raises – 5 sets, 6-10 reps ;</span></span></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Cable lateral raises – 5 sets, 10-12 reps.</span></span></li>
</ul>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-49044919969080855322010-08-25T23:17:00.003+03:002010-09-10T16:07:51.793+03:00Playlist muzica dance pentru antrenament <iframe class="youtube-player" frameborder="0" height="306" src="http://www.youtube.com/embed/chjAxmjs0ko?hl=en_US" type="text/html" width="80%"></iframe><br />
<a name='more'></a><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">1.Kylie Minogue - Boombox (LA Riots Remix)<br />2.Benny Benassi Presents The Biz -
Satisfaction<br />3.Crystal Fighters - Xtatic Truth (Xtra Loud Mix)<br />4.Justice
D.A.N.C.E. (Mstrkrft Remix)<br />5.Kat Deluna - Run The Show (Vj Israel Gtz -
Johnny Vicious Mix)<br />6.Kim Sozzi - Feel Your Love (Radio Edit) <br />7.Manian -
Welcome to the Club<br />8.Lady gaga ft. Marilyn Manson - Love Game(Chew Fu
Ghettohouse Fix.)<br />9.Peter Luts & Basto!-On My Own<br />10.When Love Takes
Over (Feat. Kelly Rowland) - David Guetta (HQ)<br />11.Alex Gaudino Ft Shena -
Watch Out</span></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-45142987714814525042010-08-24T18:06:00.002+03:002010-08-26T00:07:58.720+03:00Muzica dance pentru antrenament<span class="Apple-style-span" style="font-family: georgia, arial, helvetica; font-size: 11px; line-height: 23px;"></span><br />
<ul style="margin-bottom: 0.75em;">
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Kylie Minogue. Boombox (LA Riots Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Kim Sozzi. Feel Your Love (Radio Edit).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Felix da Housecat. Kickdrum.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">LMFAO. La la La.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Lady GaGa ft. Marilyn Manson. LoveGame (Chew Fu Ghettohouse Fix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Peter Luts & Basto. On My Own (Radio Edit).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Lady GaGa. Poker Face (Space Cowboy Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Lily Allen. Smile (Gutter Mix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Voodoo & Serano. Sunglasses At Night (Radio Edit).<a name='more'></a></span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Alex Gaudino. Watch Out (Radio Edit).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Manian. Welcome to the Club.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">David Guetta ft. Kelly Rowland. When Love Takes Over.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Tittsworth, Kid Sister & Paserock. WTF.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Crystal Fighters. Xtatic Truth (Xtra Loud Mix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Fedde Le Grand & Funkerman ft. Dorothy & Andy Sherman. 3 Minutes to Explain.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span>Randy Katana & Mac Zimms. Bring It On.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;"></span><span class="Apple-style-span" style="font-family: georgia, arial, helvetica;">Brooklyn Bounce. Crazy (Single Mix).</span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-family: georgia, arial, helvetica;"><ul style="margin-bottom: 0.75em;">
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Plump DJs. Disco Unusual.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Capstar. Do It Easy.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Björk. Dull Flame of Desire (Modeselektor Remix for Girls).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Shankar Mahadevan, Sunidhi Chauhan & Zubin. JBJ.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Freakadelika. Just Freakin'.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">M.I.A. Paper Planes (Scottie B Remix).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">DJ Funk. Pump It 303 (Remix).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Yves Larock ft. Jaba. Rise Up.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Kat DeLuna. Run the Show (Johnny Vicious Radio Mix).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Bonde Do Rolê. Solta o Frango.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Hatiras. Something About You.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Mariah Carey. Touch My Body (Seamus Haji & Paul Emanuel Club Remix).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Gnarls Barkley. Transformer.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Shinjuku Zulu ft. Prince I. We Do Supersonic.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Fluke. Absurd.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Cascada. Bad Boy.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Santigold. Creator.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Justice. D.A.N.C.E. (MSTRKRFT Remix).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">DJ Funk. Da' Roof Is On Fire.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Cascada. Everytime We Touch (Radio Mix).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">T2. Heartbroken (WaWa Club Mix).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Basement Jaxx. Make Me Sweat.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Fatboy Slim, Norman Cook & Wildchild. Renegade Master.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Benny Benassi & The Biz. Satisfaction (Radio Edit).</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">Daft Punk. Technologic.</span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-size: small;">M.I.A. U.R.A.Q.T.</span></li>
</ul>
</span></span></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-80419223895418562352010-08-24T17:55:00.001+03:002010-08-24T17:55:58.726+03:00Muzica tehno pentru antrenament<ul style="margin-bottom: 0.75em;">
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Austin Leeds. In the Air (Radio Edit).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Shinjuku Zulu. Hey la (feat. Larissa Gomes).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Chad Jack and Tim Letteer v. Fawn. Wish U Love.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Simone Denny & Barry Harris. Drama Queen (Texting U) [Barry Harris Radio Edit].</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">David Guetta & Chris Willis ft. Fergie & LMFAO. Gettin' Over You.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">David Guetta ft. Chris Willis. Sound of Letting Go.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Scissor Sisters. Fire with Fire (Digital Dog Radio Edit Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Subsource. The Ides.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Toni Braxton. Hands Tied (Hex Hector Remixes).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Janet Jackson. Make Me (Bimbo Jones Radio Edit).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Kaskade & EDX ft. Haley. Don't Stop Dancing (Extended Remix).</span><br />
<a name='more'></a></span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span"></span></span><br />
<span class="Apple-style-span" style="font-size: 11px;"><ul style="margin-bottom: 0.75em;">
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Annie. Anthonio (Designer Drugs Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Mika. We Are Golden (Calvin Harris Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Mr. Oizo. Steroids.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">David Guetta. Memories (feat. Kid Cudi).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Rockell. On the Radio (Cotto's Club Mix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Rockell. In a Dream.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">David Guetta ft. Estelle. One Love.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Willie Morales. L.O.V.E. (DMS12 Mix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Kelly Rowland ft. David Guetta Commander (Extended Dance Mix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Black Eyed Peas. Rock That Body (Skrillex Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Kylie Minogue. Boombox (LA Riots Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">J-Break. Blind (Urban J Remix).</span></span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: georgia, arial, helvetica; line-height: 23px;"></span></span></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: georgia, arial, helvetica; font-size: 11px; line-height: 23px;"><ul style="margin-bottom: 0.75em;">
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">The White Tie Affair. Candle (Sick and Tired) [Johnny Vicious Radio Edit].</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Star Eyes. Disappear.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Timbaland. Morning After Dark (Chew Fu 2016 B-Boy Fix Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Tiësto & Sneaky Sound System. I Will Be Here (Tiësto Remix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Amanda Blank. Make It Take It.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Shiny Toy Guns. Ricochet! (Kissy Sell Out Mix).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Tinchy Stryder & Taio Cruz. Take Me Back (Radio Edit).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Samantha. U-Turn (Extended).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Major Lazer ft. VYBZ Kartel. Pon de Floor.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Green Velvet ft. Kid Sister. Everybody Wants.</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Basshunter. I Promised Myself (7th Heaven Edit).</span></span></li>
<li style="position: relative;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Acidkids. Big Foot Feat Marina (Mixhell Remix).</span></span></li>
</ul>
</span></span></span></div>
</span></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-36374553190604758552010-08-22T21:10:00.002+03:002010-08-23T12:18:26.696+03:00Piramida alimentelor<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="margin-left: 1em; margin-right: 1em; text-align: center;">
<img src="http://www.desprediabet.ro/images/nutrie_piramide.gif" /></div>
<div class="separator" style="margin-left: 1em; margin-right: 1em; text-align: center;">
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Alimentele consumate zilnic vor fi selectate cantitativ si calitativ:<br />• Paine, cereale, orez, paste fainoase, mamaliguta: 6-11 portii/zi. Ele contin: glucide complexe, fibre alimentare, vit. B1, B2, niacina, fier, proteine, magneziu. 1 portie=1 felie de paine, 1/2 cana cereale, orez sau paste fainoase fierte, 1 biscuit;<br />•<span class="Apple-style-span" style="color: red;"> Legume, zarzavaturi, cartofi, 3-5 portii/zi. Aceste alimente contin fibre, vit. A, vit. C, folati, K si Mg. Se recomanda proaspete si crude. 1 portie=1/2 cana vegetale proaspete sau fierte, 1 cana legume fierte, 1/2 cana zarzavaturi fierte, 3/4 cana suc rosii, 1 cartof mijlociu;</span><br />• Fructe, 2-4 portii/zi. Sunt o sursa de fibre, vit. A, vit. C si potasiu. Se recomanda sa fie consumate crude si proaspete. 1 portie=1 fruct mediu (mar, banana, portocala), 1/2 grape fruit, 3/4 cana suc, 1/2 cana cirese, 1 felie medie de pepene, 1 ciorchine mijlociu de strugure;<br />• <span class="Apple-style-span" style="color: red;">Carne, peste, fasole boabe, oua si fructe oleaginoase, 2-3 portii/zi. Sunt bogate in potasiu, fosfor, vit. B6, B12, Zn, Mg, Fe, niacina, B1. Cele mai indicate sunt: puiul si curcanul fara piele, pestele. 1 portie=100 g carne gatita, 1 ou, 1/2 cana leguminoase uscate fierte;</span><br />• Lapte, iaurt, branza, 2-3 portii/zi. Contin: proteine, Ca, B2, B12, vit. D si A. 1 portie=1 cana de lapte sau iaurt, 1/2 cana branza de vaci, 50 g telemea;<br />• <span class="Apple-style-span" style="color: red;">Grasimi, uleiuri si dulciuri, moderat. 1 portie=1 lingurita ulei, margarina, unt.</span><br /><b>Precizari:</b><br />- Fiecare grupa de alimente aduce anumite nutriente de care este nevoie;<br />- Alimentele dintr-o grupa nu pot inlocui alimentele din alta grupa;<br />- Nici o grupa de alimente nu este mai importanta decat alta.</span></span></span></div>
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<a name='more'></a><br />
<div class="separator" style="margin-left: 1em; margin-right: 1em; text-align: center;">
<span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Noua piramida - Healthy Eating Food Pyramid, dezvoltata de scoala de Sanatate Publica din Harvard, in 2002, a fost elaborata in principal pe baza unor studii clinice de anvergura. Elementele cele mai importante ale piramidei (Treapta 1, dupa exercitiul fizic), sunt produsele din </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">cereale integrale, care trebuiesc consumate la toate mesele si uleiurile vegetale (uleiul de masline, de floarea soarelui si alte uleiuri vegetale)</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">.</span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Fructele</span></span></span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> se recomanda zilnic, dar nu nelimitat, existand riscul cresterii ponderale. </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Legumele </span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">din abundenta, </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">leguminoasele si fructele oleaginoase</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> se recomanda a fi consumate de 2-3 ori/zi. Se recomanda </span></span></span><span class="Apple-style-span" style="color: cyan;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">evitarea carnurilor rosii</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> si cresterea consumului de </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">carne de pasare</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">, </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">peste</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">, zilnic si chiar un </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">ou</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">/zi. Se recomanda asigurarea unui numar de calorii mai redus din </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">lapte</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;"> si </span></span></span><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">branzeturi</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">. </span></span></span><span class="Apple-style-span" style="color: cyan;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">Carnea rosie, painea alba, cartofii, orezul, pastele, untul, dulciurile, ar trebui consumate in cantitati mici</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">. Pentru anumite persoane se reocmanda </span></span></span><span class="Apple-style-span" style="color: #cc0000;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">suplimente de vitamine multiple</span></span></span><span class="Apple-style-span" style="color: #333333;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><span class="Apple-style-span" style="font-size: small;">, in fiecare zi. Consumul a 1-2 pahare de vin, preferabil rosu, poate fi benefic. </span></span></span></div>
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<br />Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-82006684238661122672010-08-20T16:40:00.002+03:002010-08-20T20:03:23.449+03:00Bodybuilding extrem<iframe class="youtube-player" type="text/html" width="350" height="221" src="http://www.youtube.com/embed/rxxKvOMkq1c?hl=en_US" frameborder="0"></iframe>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-70113349956612544942010-08-19T15:08:00.008+03:002010-08-25T23:58:52.782+03:00Multimedia<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><i>Video:</i></b></span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://sport-nutritie.blogspot.com/2010/08/bodybildingului.html">Bodybuilding training</a></span><br />
<a href="http://sport-nutritie.blogspot.com/2010/08/bodybuilding-extrem_20.html"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Bodybuildin extrem</span></a><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://sport-nutritie.blogspot.com/2010/08/program-video-de-antrenament-fitness.html">Biceps,triceps,antebrat,picioare</a></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://sport-nutritie.blogspot.com/2010/08/program-video-piept-saptamana-12.html">Program pectorali</a></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://sport-nutritie.blogspot.com/2010/08/animal-pak-workout.html">Animal workout</a></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><i>Foto:</i></b></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://sport-nutritie.blogspot.com/2010/08/bodybuilding-extrem.html">Bodybuilding extrem</a></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><i>Audio:</i></b></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://sport-nutritie.blogspot.com/2010/08/playlist-muzica-dance-antrenament.html">Playlist muzica pentru antrenament</a></span></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-33854890364519710262010-08-19T13:57:00.004+03:002010-08-19T14:02:39.655+03:00Tipul somatic: clasificare,alimentatie,exercitii<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><a href="http://sport-nutritie.blogspot.com/2010/08/tipul-somatic.html">Clasificare si elemente generale:</a></b></span><br />
<span class="Apple-style-span" style="color: #4f4f4f; line-height: 20px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Tipul somatic este un criteriu in clasificarea corpurilor omenesti, in acest caz in functie de cateva caracteristici evidente: grosimea oaselor, masa musculara, strat adipos. Clasificarea dupa tipul somatic nu este singura si nici nu poate incadra perfect pe oricine, de aceea, ea trebuie folosita mai mult orientativ, prin evitarea incercarii de a incadra pe cineva fortat intr-un anumit tip somatic(majoritatea suntem o combinatie a celor 3 tipuri.).</span></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Totodata, tipul somatic trebuie sa reflecte anumite caracteristici constante si evidente.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><b><span class="Apple-style-span" style="color: red;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ectomorful</span></span></span></b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">: oase subtiri, de obicei inalt, talie si umeri inguste, masa musculara si grasime putina. Creste greu in masa musculara si forta. Pierde rapid in greutate, in general din masa musculara. </span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.blogger.com/post-edit.g?blogID=1070298786115923291&postID=3385489036451971026" name="more"></a></span></span><span class="Apple-style-span" style="color: #cc0000;"><b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> Mezomorful</span></span></b></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">: oase relativ groase, talie ingusta, umeri lati, inaltime medie, masa musculara mare, grasime putina. Creste rapid in masa musculara si forta. Arde usor grasimea, mentinand un strat redus chiar daca alimentatia nu este ideala.</span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></span><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"> </span></span><b><span class="Apple-style-span" style="color: #990000;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Endomorful</span></span></span></b><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">: oase foarte groase, in special in partea de jos a corpului, talie lata, masa musculara mare, grasime multa. Creste rapid in greutate, in special prin acumulare de grasime. <a href="http://sport-nutritie.blogspot.com/2010/08/tipul-somatic.html">...continuati citirea...</a></span></span><br />
<span class="Apple-style-span" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 18px;"><a href="http://sport-nutritie.blogspot.com/2010/08/tipul-soamtic-ectomorf.html" style="color: #12bfdc; text-decoration: none;">Tipul somatic ectomorf: exercitii si dieta</a></span><br />
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<h3 class="post-title entry-title" style="font: normal normal normal 18px/normal Arial, Tahoma, Helvetica, FreeSans, sans-serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; position: relative;">
<a href="http://sport-nutritie.blogspot.com/2010/08/tipul-somatic-mezomorf.html" style="color: #12bfdc; text-decoration: none;">Tipul somatic mezomorf: exercitii si dieta</a></h3>
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<span class="Apple-style-span" style="font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 18px;"><a href="http://sport-nutritie.blogspot.com/2010/08/tipul-somatic-endomorfexercitii-si.html" style="color: #12bfdc; text-decoration: none;">Tipul somatic endomorf: exercitii si dieta</a></span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-1070298786115923291.post-40256953653491947232010-08-19T13:46:00.002+03:002010-09-10T16:49:17.498+03:00Muschii corpului<img src="http://highjumpkangoo.files.wordpress.com/2010/01/muschii-corpului.jpg" />Unknownnoreply@blogger.com