{"id":1417,"date":"2023-04-25T06:20:10","date_gmt":"2023-04-25T06:20:10","guid":{"rendered":"https:\/\/cilantro.ro\/blog\/?p=1417"},"modified":"2025-10-01T07:15:04","modified_gmt":"2025-10-01T07:15:04","slug":"ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi","status":"publish","type":"post","link":"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/","title":{"rendered":"Ce trebuie s\u0103 faci pentru a te sim\u0163i\u00a0plin de energie \u00eentreaga\u00a0zi"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ai urm\u0103rit vreodat\u0103 cu un pic de invidie (constructiv\u0103, desigur :-)) colegi de serviciu (sau prieteni, amici, cuno\u015ftin\u0163e, vecini) care p\u0103reau anima\u0163i de un nivel energetic \u00eenalt pe tot parcursul zilei? Sau cel pu\u0163in p\u00e2n\u0103 spre dup\u0103-amiaz\u0103, c\u00e2nd randamentul t\u0103u sc\u0103zuse deja de c\u00e2teva ore bune? Te-ai \u00eengrijorat ini\u0163ial pentru diferen\u0163a asta, dup\u0103 care \u0163i-ai spus c\u0103 pur \u015fi simplu sunte\u0163i diferiti \u015fi c\u0103 nivelul t\u0103u energetic nu are cum s\u0103 urce spre un nivel optim pentru bioindividualitatea ta? Sau ai c\u0103utat \u00een continuare variante pentru a putea fi activ(\u0103) \u015fi eficient(\u0103) o perioad\u0103 mai lung\u0103 din zi, dar ai cedat dezn\u0103d\u0103jduit(\u0103) \u00een fa\u0163a rafturilor cu vitamine, minerale, preparate vegetale (de tipul ginseng \u015fi guarana), ne\u015ftiind ce s\u0103 alegi \u00een final? <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Indiferent ce tip de experien\u0163\u0103 (din cele de mai sus) ai avut \u00een demersul t\u0103u de a fi o persoan\u0103 cu un nivel mai ridicat de energie vital\u0103, datele bazate pe eviden\u0163e \u015ftiin\u0163ifice vin cu ve\u015fti foarte bune pentru tine. Ai nevoie doar de planificare \u015fi determinare pentru a opera c\u00e2teva mici interven\u0163ii (pe care s\u0103 le sus\u0163ii pe termen lung) \u00een stilul t\u0103u de via\u0163\u0103. Iat\u0103 care sunt acestea:<\/p>\n\n\n\n<!--more-->\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/#Construieste-ti_un_model_alimentar_pentru_energie_crescuta\" >Construie\u015fte-\u0163i un model alimentar pentru energie crescut\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/#Evita_fumatul\" >Evit\u0103 fumatul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/#Dormi_suficient\" >Dormi suficient<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/#Redu_nivelul_de_stress\" >Redu nivelul de stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/#Planifica-ti_activitatea_fizica\" >Planific\u0103-\u0163i activitatea fizic\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/#Imbunatateste-ti_nivelul_de_conectivitate_sociala\" >\u00cembun\u0103t\u0103\u0163e\u015fte-\u0163i nivelul de conectivitate social\u0103<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Construieste-ti_un_model_alimentar_pentru_energie_crescuta\"><\/span>Construie\u015fte-\u0163i un model alimentar pentru energie crescut\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Opteaz\u0103 pentru alimente cu <a href=\"https:\/\/glycemicindex.com\/\">indice glicemic<\/a> sc\u0103zut sau mediu. Acestea con\u0163in carbohidrati complec\u015fi care se absorb mai lent \u015fi nu determin\u0103 sc\u0103derea nivelului de energie pe care o produc zaharurile  simple con\u0163inute de  alimentele cu indice glicemic ridicat. Exemple de alimente cu indice glicemic sc\u0103zut sunt cerealele integrale (orez brun, ov\u0103z, hri\u015fc\u0103, orz, etc), leguminoase cu con\u0163inut bogat \u00een fibre (linte, humus, fasole, etc), avocado, curmale, mango, nucile (caju), semin\u0163ele (de susan) \u015fi uleiurile s\u0103n\u0103toase (cum ar fi cel de m\u0103sline). Proteinele \u015fi gr\u0103simile au indice glicemic care tinde spre zero.<\/li>\n\n\n\n<li>Evit\u0103 alimentele procesate care con\u0163in carbohidra\u0163i simpli, ce \u00ee\u0163i impacteaz\u0103 negativ at\u00e2t nivelul de energie, c\u00e2t \u015fi s\u0103n\u0103tatea metabolic\u0103.<\/li>\n\n\n\n<li>Respect\u0103 programul meselor (3 mese principale sau 3 mese principale \u015fi dou\u0103 gust\u0103ri). <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1064748120301755\">Studiile clinice<\/a> arat\u0103 c\u0103 &#8222;s\u0103ritul&#8221; peste mese (mai ales \u00een cazul micului dejun) determin\u0103 sc\u0103derea nivelului de energie, anxietate \u015fi deficit de aten\u0163ie.<\/li>\n\n\n\n<li>Configureaz\u0103-\u0163i un <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate\/\">aport alimentar corect, echilibrat \u015fi adecvat<\/a>. Acesta \u00ee\u0163i va furniza macro- \u015fi micronutrien\u0163ii de care ai nevoie pentru a func\u0163iona optim.<\/li>\n\n\n\n<li>Nu urma &#8222;diete&#8221; extrem de restrictive sau care elimin\u0103 total anumite grupe alimentare. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448065\/\">Studiile<\/a> au demonstrat c\u0103 acestea te spoliaz\u0103 de nutrien\u0163ii esen\u0163iali pentru energie (Fe, vitamina B12, etc).<\/li>\n\n\n\n<li>Limiteaz\u0103 consumul de alcool. Datele stiin\u0163ifice arat\u0103 c\u0103 aportul de alcool seara \u00ee\u0163i va afecta cantitatea \u015fi calitatea somnului. Cantitatea &#8211; pentru c\u0103 fiind un diuretic, \u00eeti va \u00eentrerupe somnul pe parcursul nop\u0163ii. Calitatea &#8211; deoarece alcoolul determin\u0103 perturbarea arhitecturii somnului, cu <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25499829\/\">afect\u0103ri ale duratei somnului profund \u015fi ale celui de tip REM.<\/a><\/li>\n\n\n\n<li>Asigur\u0103-\u0163i un aport de lichide suficient: cel pu\u0163in 35 ml\/kgc\/zi. Este<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555956\/\"> dovedit clinic<\/a> faptul c\u0103 deshidratarea impacteaz\u0103 negativ metabolismul cerebral, dispozi\u0163ia \u015fi nivelul energetic.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Evita_fumatul\"><\/span>Evit\u0103 fumatul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Obiceiul de a fuma a fost demonstrat ca av\u00e2nd <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5490618\/\">multiple consecin\u0163e negative asupra s\u0103n\u0103t\u0103\u0163ii<\/a>, printre acestea num\u0103r\u00e2ndu-se facilitarea instal\u0103rii bolilor cronice (cardiovasculare, cancere, etc) \u015fi chiar moartea prematur\u0103. Renun\u0163area la fumat este asociat\u0103 cu beneficii nete asupra st\u0103rii de s\u0103n\u0103tate, inclusiv cu cre\u015fterea nivelului energetic. Ca parte din obiectivul t\u0103u de migrare catre un stil de via\u0163\u0103 mai s\u0103n\u0103tos, este recomandat s\u0103 renun\u0163i la acest obicei, apel\u00e2nd la speciali\u015fti care te pot sus\u0163ine \u00een acest demers (medicul de familie pentru recomandarea de produse de substitu\u0163ie, specialistul \u00een terapie cognitiv comportamental\u0103 pentru sus\u0163inerea motiva\u0163iei, etc).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dormi_suficient\"><\/span>Dormi suficient<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 faci parte din categoria (destul de numeroas\u0103) celor foarte ambi\u0163io\u015fi care \u00ee\u015fi doresc s\u0103 abordeze \u015fi s\u0103 finalizeze c\u00e2t mai multe lucruri \u00eentr-o zi cu &#8222;costul&#8221; diminu\u0103rii duratei somnului, e important s\u0103 schimbi rapid acest obicei. De ce? Pentru c\u0103 durata insuficient\u0103 a somnului e sursa multor simptome \u015fi patologii cronice cum ar fi epuizarea, letargia, diabetul, rezisten\u0163a la insulin\u0103, hipertensiunea, obezitatea, apneea obstructiv\u0103, depresia, anxietatea, etc. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/sleepisgoodmedicine.com\/get-healthy-sleep\/\">American Academy of Sleep Medicine<\/a> define\u015fte somnul s\u0103n\u0103tos pe baza urm\u0103toarelor coordonate :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Somn cu durata de cel pu\u0163in 7 ore;<\/li>\n\n\n\n<li>Somnul nu trebuie sa aib\u0103 \u00eentreruperi frecvente pe durata nop\u0163ii;<\/li>\n\n\n\n<li>Ora de culcare \u015fi cea de trezire trebuie s\u0103 fie aproximativ acelea\u015fi \u00een fiecare zi (inclusiv \u00een week-end);<\/li>\n\n\n\n<li>La momentul trezirii, trebuie s\u0103 te sim\u0163i odihnit<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Mai multe informa\u0163ii despre cum s\u0103 te antrenezi pentru un somn s\u0103n\u0103tos, g\u0103se\u015fti <a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/\">\u00een acest articol.<\/a> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nu \u00een ultimul r\u00e2nd, po\u0163i introduce \u00een modelul t\u0103u alimentar fisticul, migdalele, goji \u015fi cire\u015fele care sunt excelente surse de melatonin\u0103 (ce faciliteaz\u0103 instalarea somnului).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Redu_nivelul_de_stress\"><\/span>Redu nivelul de stress<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Una dintre cauzele oboselii prelungite \u015fi a nivelului sc\u0103zut de energie este distresul (stress-ul &#8222;r\u0103u&#8221;).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ca s\u0103 po\u0163i identifica \u00een mod particular ce anume \u00ee\u0163i cre\u015fte semnificativ nivelul de stress, este foarte util s\u0103 \u0163ii un jurnal \u00een care s\u0103 documentezi cel pu\u0163in o lun\u0103 activit\u0103\u0163ile zilnice. Ulterior, po\u0163i ordona task-urile dup\u0103 o matrice care s\u0103 includ\u0103 importan\u0163a \u015fi urgen\u0163a fiec\u0103ruia, a\u015fa \u00eenc\u00e2t s\u0103 mai &#8222;eliberezi&#8221; din &#8222;to do&#8221; list-ul zilnic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">De ajutor \u00een diminuarea stress-ului perceput de tine pot fi \u015fi <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/what-meditation-can-do-for-your-mind-mood-and-health-\">medita\u0163ia, <\/a><a href=\"https:\/\/www.youtube.com\/watch?v=8c-1Ylieg3g\">tehnicile de mindfulness \u015fi respira\u0163ie<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen cazul \u00een care te confrun\u0163i cu traume sau schimb\u0103ri majore ale stilului de via\u0163\u0103, po\u0163i apela la consiliere psihologic\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Planifica-ti_activitatea_fizica\"><\/span>Planific\u0103-\u0163i activitatea fizic\u0103 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen afara beneficiilor cunoscute deja asupra san\u0103t\u0103\u0163ii (reducerea riscului de boli cardiovasculare, diabet \u015fi obezitate) activitatea fizic\u0103 mai are \u015fi rolul de a lupta \u00eempotriva oboselii \u015fi de a cre\u015fte nivelul t\u0103u energetic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/age-chart.html#:~:text=Aim%20for%20the%20recommended%20activity%20level%20but%20be,days%20a%20week%20of%20activities%20that%20strengthen%20muscles.\">Ghidurile interna\u0163ionale de activitate fizic\u0103<\/a> recomand\u0103 cel putin 150-300 minute s\u0103pt\u0103m\u00e2nal de activitate fizic\u0103 moderat\u0103, sau 75-150 minute de activitate fizic\u0103 intens\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Imbunatateste-ti_nivelul_de_conectivitate_sociala\"><\/span>\u00cembun\u0103t\u0103\u0163e\u015fte-\u0163i nivelul de conectivitate social\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Conexiunea social\u0103 a fost dovedit\u0103 clinic ca av\u00e2nd un rol foarte important \u00een p\u0103strarea s\u0103n\u0103t\u0103\u0163ii. Izolarea social\u0103 pe de alta parte, creeaz\u0103 inflama\u0163ie, oboseal\u0103 \u015fi o stare proast\u0103 de dispozi\u0163ie, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4694557\/\">mai ales odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Daca vrei s\u0103 ob\u0163ii un nivel de energie superior prin activit\u0103\u0163i sociale, i\u0163i recomand voluntariat (care s\u0103 \u0163i se potriveasc\u0103), explorarea unui hobby, cursuri, evenimente sociale la care s\u0103 participi al\u0103turi de cunoscu\u0163i\/prieteni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cenchei cu un citat care-mi place foarte mult \u015fi care sper s\u0103 fie pentru tine o surs\u0103 de inspira\u0163ie pentru ini\u0163ierea schimb\u0103rilor de care are nevoie corpul t\u0103u: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cTo improve is to change; to be perfect is to change often.\u201d -Winston Churchill<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sursa foto: <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">www.pexels.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ai urm\u0103rit vreodat\u0103 cu un pic de invidie (constructiv\u0103, desigur :-)) colegi de serviciu (sau prieteni, amici, cuno\u015ftin\u0163e, vecini) care p\u0103reau anima\u0163i de un nivel energetic \u00eenalt pe tot parcursul zilei? Sau cel pu\u0163in p\u00e2n\u0103 spre dup\u0103-amiaz\u0103, c\u00e2nd randamentul t\u0103u sc\u0103zuse deja de c\u00e2teva ore bune? Te-ai \u00eengrijorat ini\u0163ial pentru diferen\u0163a asta, dup\u0103 care \u0163i-ai &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2023\/04\/25\/ce-trebuie-sa-faci-pentru-a-te-simti-plin-de-energie-intreaga-zi\/\" class=\"more-link\">Continu\u0103 lectura<span class=\"screen-reader-text\"> \u201eCe trebuie s\u0103 faci pentru a te sim\u0163i\u00a0plin de energie \u00eentreaga\u00a0zi\u201d<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1440,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,4,12],"tags":[32,24,30],"class_list":["post-1417","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-longevitate-si-wellbeing","category-nutritie-si-imunitate","category-sanatate-si-echilibru","tag-longevitate-si-nutritie","tag-stil-de-viata-sanatos","tag-wellbeing","entry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Ai urm\u0103rit vreodat\u0103 cu un pic de invidie (constructiv\u0103, desigur :-)) colegi de serviciu (sau prieteni, amici, cuno\u015ftin\u0163e, vecini) care p\u0103reau anima\u0163i de un nivel energetic \u00eenalt pe tot parcursul zilei? Sau cel pu\u0163in p\u00e2n\u0103 spre dup\u0103-amiaz\u0103, c\u00e2nd randamentul t\u0103u sc\u0103zuse deja de c\u00e2teva ore bune? 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