{"id":86091,"date":"2026-01-14T10:40:53","date_gmt":"2026-01-14T10:40:53","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=86091"},"modified":"2026-01-14T10:40:54","modified_gmt":"2026-01-14T10:40:54","slug":"alimentatie-sanatoasa-cateva-sfaturi-suplimentare-de-retinut","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=86091&lang=ro","title":{"rendered":"Alimenta\u021bie s\u0103n\u0103toas\u0103 (c\u00e2teva sfaturi suplimentare de re\u021binut)"},"content":{"rendered":"\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Alimenta\u021bie s\u0103n\u0103toas\u0103 (c\u00e2teva sfaturi suplimentare de re\u021binut)<\/strong><\/h1>\n\n\n\n<div style=\"text-align: center\"><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"lazyload smush-lazyload-video smush-lazyload-youtube\" style=\"--smush-video-aspect-ratio: 500\/281\" data-bg-image=\"url(https:\/\/healthinyourplanet.com\/wp-admin\/admin-ajax.php?action=smush_video_thumbnail&#038;url=https%3A%2F%2Fwww.youtube.com%2Fembed%2FDqA25Ug71Mc%3Ffeature%3Doembed&#038;video_width=500&#038;video_height=281)\" ><iframe title=\"Norah Jones - Carry On\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/DqA25Ug71Mc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\"><\/iframe><span class=\"smush-play-btn\" role=\"button\" aria-label=\"Play video\">\r\n\t\t\t\t<span tabindex=\"0\" class=\"smush-play-btn-inner\">\r\n\t\t\t\t\t<span>Play<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t<\/span><\/div>\n<\/div><\/figure><\/div>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Aportul zilnic recomandat de zah\u0103r<\/strong><\/h2>\n\n\n\n<p>Medicii Fr\u00e9d\u00e9ric Saldmann \u0219i David Servan-Schreiber explic\u0103 \u00een c\u0103r\u021bile lor pericolele consumului excesiv de zah\u0103r. Ei subliniaz\u0103 c\u0103 ceea ce conteaz\u0103 cu adev\u0103rat sunt obiceiurile noastre pe termen lung, nu indulgen\u021bele ocazionale.<\/p>\n\n\n\n<p>Informa\u021biile urm\u0103toare au scopul de a cre\u0219te gradul de con\u0219tientizare \u0219i de a ajuta la formarea unei imagini mentale pentru a gestiona consumul de zah\u0103r cu mai mult\u0103 flexibilitate \u0219i aten\u021bie.<\/p>\n\n\n\n<p>Zah\u0103rul rafinat (zah\u0103r din sfecl\u0103), \u00eempreun\u0103 cu alte forme de zah\u0103r \u0219i factori contribuitori, este asociat \u00een mod semnificativ cu cre\u0219terea riscului de cancer. Riscul variaz\u0103 \u00een func\u021bie de cantitatea consumat\u0103 \u0219i de momentul zilei \u00een care este consumat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Linii directoare generale<\/strong><\/h2>\n\n\n\n<p>Conform studiilor, consumul maxim zilnic de zah\u0103r care poate declan\u0219a dezvoltarea cancerului este de aproximativ:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u0103rba\u021bi<\/strong>: 50 grame pe zi<\/li>\n\n\n\n<li><strong>Femei<\/strong>: 40 grame pe zi<\/li>\n<\/ul>\n\n\n\n<p>Acest prag se aplic\u0103 \u021b\u0103rilor dezvoltate, precum Fran\u021ba, unde nivelul de trai \u0219i asisten\u021ba medical\u0103 sunt relativ ridicate. Dep\u0103\u0219irea acestor niveluri cre\u0219te riscul de cancer \u0219i alte afec\u021biuni cronice.<\/p>\n\n\n\n<p>\u00cen alte \u021b\u0103ri, precum Canada, limita maxim\u0103 recomandat\u0103 este chiar mai mic\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u0103rba\u021bi<\/strong>: 25 grame pe zi<\/li>\n\n\n\n<li><strong>Femei<\/strong>: 20 grame pe zi<\/li>\n<\/ul>\n\n\n\n<p>\u00cen orice caz, dr. Servan-Schreiber recomand\u0103 evitarea pe c\u00e2t posibil a zah\u0103rului rafinat, deoarece \u201ezah\u0103rul atrage mai mult zah\u0103r\u201d. Consumul frecvent de dulciuri cre\u0219te pofta de dulciuri \u0219i aportul zilnic. Cu c\u00e2t consumi mai mult zah\u0103r, cu at\u00e2t po\u021bi sim\u021bi mai mult\u0103 foame a doua zi.<\/p>\n\n\n\n<p>Un experiment simplu: vizita\u021bi orice magazin alimentar local \u0219i examina\u021bi dulciurile. Majoritatea con\u021bin cantit\u0103\u021bi foarte mari de zah\u0103r. De exemplu, o <strong>\u201ecutie\u201d de Coca-Cola<\/strong> con\u021bine aproximativ <strong>45 de grame de zah\u0103r,<\/strong> echivalentul a <strong>12 cuburi de zah\u0103r<\/strong>. Aceasta \u00eenseamn\u0103 c\u0103 o singur\u0103 \u201ecutie\u201d dep\u0103\u0219e\u0219te deja limita zilnic\u0103.<\/p>\n\n\n\n<p>\u00cen\u021belegerea cantit\u0103\u021bilor de zah\u0103r din jurul nostru poate ajuta la crearea unui \u201eprag mental\u201d.<br><br>Acest lucru este util atunci c\u00e2nd participi la petreceri sau s\u0103rb\u0103tori. Cunoa\u0219terea acestor limite te ajut\u0103 s\u0103 vizualizezi cantitatea de zah\u0103r din fiecare produs \u0219i po\u021bi \u00eencepe s\u0103 verifici ingredientele de pe etichete.  Dup\u0103 o perioad\u0103, vei realiza c\u0103 unele dulciuri sunt bune, iar altele mai pu\u021bin.<br><br>Aplica\u021bii precum <strong>Yuka<\/strong> te pot ajuta s\u0103 estimezi con\u021binutul de zah\u0103r prin scanarea codurilor de bare ale produselor.<\/p>\n\n\n\n<p>Aceast\u0103 con\u0219tientizare ne ajut\u0103 s\u0103 \u00een\u021belegem c\u0103 majoritatea alimentelor pe care le cump\u0103r\u0103m sunt deja prea dulci. Este \u00een regul\u0103 s\u0103 ne r\u0103sf\u0103\u021b\u0103m ocazional, dar trebuie s\u0103 r\u0103m\u00e2nem precau\u021bi \u00een func\u021bie de mediul \u00eenconjur\u0103tor \u0219i stilul nostru de via\u021b\u0103.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00cendulcitori<\/strong><\/h2>\n\n\n\n<p>Unii \u00eendulcitori sunt folosi\u021bi ca \u00eenlocuitori ai zah\u0103rului, dar nu to\u021bi sunt siguri. <strong>Aspartamul<\/strong>, de exemplu, este clasificat ca posibil \u201e<strong>cancerigen<\/strong>\u201d. De\u0219i anumite alternative pot reduce consumul de zah\u0103r, ele nu sunt neap\u0103rat mai s\u0103n\u0103toase, \u00een func\u021bie de studii.<\/p>\n\n\n\n<p>De asemenea, re\u021bine\u021bi: <strong>Zah\u0103rul este peste tot<\/strong>, fiind utilizat ca \u0219i sarea pentru conservarea alimentelor. Chiar \u0219i fasolea verde conservat\u0103 poate con\u021bine zah\u0103r ad\u0103ugat, care contribuie la aportul zilnic.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Momentul potrivit conteaz\u0103<\/strong><\/h2>\n\n\n\n<p>Ora din zi la care se consum\u0103 zah\u0103r are un impact semnificativ asupra organismului. <strong>Consumul de zah\u0103r diminea\u021ba<\/strong> provoac\u0103 cre\u0219teri glicemice mai mari din cauza reac\u021biilor post-post. Cel mai bun moment pentru a consuma dulciuri este \u00een jurul <strong>orei 16:00<\/strong> sau, cel pu\u021bin, dup\u0103 pr\u00e2nz.<\/p>\n\n\n\n<p><strong>Ciocolata neagr\u0103<\/strong> (<em>70% cacao<\/em>) poate fi o op\u021biune bun\u0103 pentru o gustare; are un impact mai redus asupra cre\u0219terii glicemiei.<\/p>\n\n\n\n<p>Re\u021bine\u021bi c\u0103 fiecare mas\u0103 este important\u0103, deoarece s\u0103ri\u021bi peste mese poate cre\u0219te riscul efectului yo-yo al dietei \u0219i poate fi d\u0103un\u0103tor pentru organism dac\u0103 nu se face \u00een mod con\u0219tient. \u0218tia\u021bi c\u0103 micul dejun este cea mai important\u0103 mas\u0103 a zilei?<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cancerul \u0219i celula<\/strong><\/h2>\n\n\n\n<p>To\u021bi oamenii au un amestec de celule s\u0103n\u0103toase \u0219i poten\u021bial defecte. Orice persoan\u0103, indiferent de v\u00e2rst\u0103, poate dezvolta cancer din cauza geneticii, stilului de via\u021b\u0103 sau muta\u021biilor celulare. Cu toate acestea, alimenta\u021bia \u0219i obiceiurile joac\u0103 un rol esen\u021bial \u00een reducerea riscurilor.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Aportul de vitamine<\/strong><\/h2>\n\n\n\n<p>Conform mai multor surse (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Link<\/a><\/em>), este mai bine s\u0103 ai o diet\u0103 <strong>diversificat\u0103<\/strong> dec\u00e2t s\u0103 te concentrezi pe cantitate.<\/p>\n\n\n\n<p>Pentru a \u00een\u021belege aportul de vitamine, \u00eencepe\u021bi prin a verifica <strong>doza zilnic\u0103 recomandat\u0103 (RDA)<\/strong> pentru fiecare vitamin\u0103. De\u0219i suplimentele pot fi utile, ele nu sunt \u00eentotdeauna cea mai bun\u0103 op\u021biune. O diet\u0103 variat\u0103, bogat\u0103 \u00een nutrien\u021bi, este mai durabil\u0103 \u0219i adesea mai eficient\u0103. (Exemplu: leguminoasele sunt o surs\u0103 bun\u0103 de vitamina B.)<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00cencerca\u021bi s\u0103 include\u021bi legume \u00een fiecare mas\u0103<\/strong><\/h2>\n\n\n\n<p>Cancer Research UK recomand\u0103 urm\u0103toarea structur\u0103 a meselor:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"680\" height=\"468\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86086 lazyload\" style=\"--smush-placeholder-width: 680px; --smush-placeholder-aspect-ratio: 680\/468;width:840px;height:auto\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1 680w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final-300x206.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?size=512x352&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-original-sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50% legume<\/strong> (\u00een special legume verzi, cum ar fi spanacul, broccoli, fasolea verde)<\/li>\n\n\n\n<li><strong>25% proteine<\/strong> (not\u0103: proteinele vegetale sunt, \u00een general, mai pu\u021bin absorbite dec\u00e2t proteinele animale)<\/li>\n\n\n\n<li><strong>25% cereale\/carbohidra\u021bi<\/strong> (de exemplu, orez, cartofi, leguminoase, quinoa, hri\u0219c\u0103)<\/li>\n<\/ul>\n\n\n\n<p>Cerealele sunt adesea neglijate, dar sunt esen\u021biale pentru aportul de vitamine, s\u0103n\u0103tatea digestiv\u0103 \u0219i func\u021bia hepatic\u0103.<\/p>\n\n\n\n<p><strong>Sfat:<\/strong> Consumul de leguminoase de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 poate cre\u0219te semnificativ aportul de vitamina B \u0219i poate \u00eembun\u0103t\u0103\u021bi starea de bine.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ave\u021bi probleme cu prepararea legumelor? Ave\u021bi dificult\u0103\u021bi \u00een a g\u0103ti \u00een fiecare zi?<\/strong><\/h2>\n\n\n\n<p>Dac\u0103 g\u0103titul zilnic vi se pare cople\u0219itor, un aspect pe care \u00eel pute\u021bi lua \u00een considerare este hidratarea \u0219i dieta, inclusiv eventualele intoleran\u021be alimentare. Ace\u0219ti factori pot face uneori mai dificil\u0103 g\u0103sirea motiva\u021biei. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Link<\/a><\/em>).<\/p>\n\n\n\n<p>De asemenea, un lucru care ajut\u0103 este s\u0103 \u00eencerca\u021bi s\u0103 face\u021bi activitatea mai distractiv\u0103 ascult\u00e2nd <strong>muzic\u0103<\/strong> \u00een buc\u0103t\u0103rie; aceasta v\u0103 \u00eembun\u0103t\u0103\u021be\u0219te starea de spirit \u0219i v\u0103 ajut\u0103 s\u0103 sim\u021bi\u021bi c\u0103 timpul este bine folosit. Nu ve\u021bi mai percepe timpul petrecut \u00een acela\u0219i mod. (<em>Muzica \u00eenmoaie obiceiurile \/ La music adoucie les moeurs<\/em>), a\u0219a cum men\u021bion\u0103m adesea. (<a href=\"https:\/\/healthinyourplanet.com\/?p=4954\"><em>Link<\/em><\/a>)<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Folosi\u021bi vase de g\u0103tit de foarte bun\u0103 calitate<\/strong><\/h2>\n\n\n\n<p>Preg\u0103ti\u021bi o caserol\u0103 mare la fiecare 2 sau 3 zile \u0219i \u201ere\u00eenc\u0103lzi\u021bi\u201d legumele pentru fiecare mas\u0103, av\u00e2nd mereu c\u00e2teva legume gata preg\u0103tite pe marginea farfuriei.<\/p>\n\n\n\n\n\n<p>Crati\u021ba Kuhn &amp; Rikon utilizeaz\u0103 tehnica norvegian\u0103 Marmite (<a href=\"https:\/\/cacommenceparmoi.org\/blog\/action\/marmite-norvegienne\/\"><em>Link<\/em><\/a>) pentru a p\u0103stra m\u00e2ncarea cald\u0103 mai mult timp, chiar \u0219i dup\u0103 ce focul sub crati\u021b\u0103 a fost stins.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Folosi\u021bi o tigaie sigur\u0103 (f\u0103r\u0103 PFAS)<\/strong><\/h2>\n\n\n\n<p>Alege\u021bi o tigaie <strong>din o\u021bel inoxidabil (f\u0103r\u0103 strat antiaderent) \u0219i (f\u0103r\u0103 teflon sau ceramic\u0103)<\/strong> pentru a evita orice risc. Tigaile din teflon, \u00een special dac\u0103 sunt zg\u00e2riate sau de calitate slab\u0103, pot elibera foarte rapid PFAS \u00een alimente, care sunt substan\u021be chimice nocive.<\/p>\n\n\n\n<div class=\"wp-block-group alignfull has-kubio-color-6-background-color has-background\" style=\"padding-top:6vw;padding-right:6vw;padding-bottom:6vw;padding-left:6vw\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-fdad46d8 wp-block-group-is-layout-flex\" style=\"padding-right:0;padding-left:0\">\n<h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-0aba3d0f58a5c8ad9516de8bbd791e5f\"><strong>Marc\u0103: \u201eVogue\u201d Tigaie<\/strong><\/h2>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignwide has-x-large-font-size is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-0df7028e wp-block-group-is-layout-flex\" style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0;font-style:normal;font-weight:700\">\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-2656d967 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"610\" height=\"610\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86090 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1 610w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-300x300.webp?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-150x150.webp?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 610px; --smush-placeholder-aspect-ratio: 610\/610;\" data-original-sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/figure>\n<\/div><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-744223ef2ed8ae0239d87edff06a6a86\" style=\"font-style:normal;font-weight:700\"><strong>Marc\u0103: \u201eKuhn &amp; Rikon\u201d Tigaie<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-724a882f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:69%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33%\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Instrumente pentru prepararea legumelor<\/strong><\/h2>\n\n\n\n<p>Spanacul sau broccoli sunt legume u\u0219or de preparat.<br>Dar soiurile cu coaj\u0103 tare (de exemplu, dovleacul Scourge sau Butter-nut) sunt foarte bune pentru s\u0103n\u0103tate, dar necesit\u0103 ustensile adecvate, cum ar fi accesoriul pentru cur\u0103\u021bat legume, precum cel de mai jos, de la marca <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>Dishwasher Safe<\/strong><\/mark> \u201eOXO Brand\u201d:<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Folosirea m\u0103nu\u0219ilor pentru preg\u0103tirea legumelor<\/strong><\/h2>\n\n\n\n<p>Uneori, oamenii evit\u0103 legumele din cauza preocup\u0103rilor legate de contaminare sau a disconfortului tactil. <strong>Purtarea m\u0103nu\u0219ilor<\/strong> poate fi de ajutor, \u00een special \u00een cazul persoanelor cu piele sensibil\u0103 sau \u00een medii contaminate.<\/p>\n\n\n\n<p>Alege\u021bi cu aten\u021bie m\u0103nu\u0219ile adecvate pentru manipularea alimentelor. Evita\u021bi m\u0103nu\u0219ile de calitate inferioar\u0103 care con\u021bin <strong>talc<\/strong> sau <strong>PFAS<\/strong>, substan\u021be care pot fi absorbite de piele prin transpira\u021bie. Sistemul de m\u0103nu\u0219i cu strat dublu (de exemplu, marca Mary Gold) permite sp\u0103larea stratului interior \u00een ma\u0219ina de sp\u0103lat.<\/p>\n\n\n\n<p>De asemenea, m\u0103nu\u0219ile din vinil sunt disponibile la magazinele specializate \u00een ustensile de buc\u0103t\u0103rie profesionale.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Alimenta\u021bie sezonier\u0103: salat\u0103 vara, citrice iarna<\/strong><\/h2>\n\n\n\n<p>Salatele (cu ulei \u0219i o\u021bet) ajut\u0103 la digestie \u0219i la func\u021bionarea ficatului. Cu toate acestea, <strong>aciditatea o\u021betului<\/strong> poate irita mucoasele \u0219i provoca dureri de cap minore. Reechilibra\u021bi-v\u0103 alimenta\u021bia prin cre\u0219terea consumului de <strong>Omega-3<\/strong> (de exemplu, semin\u021be de chia, semin\u021be de dovleac, semin\u021be de in) sau gr\u0103simi animale s\u0103n\u0103toase (de exemplu, unt, br\u00e2nz\u0103).<\/p>\n\n\n\n<p>Varia\u021bi uleiurile \u0219i o\u021beturile pentru a beneficia de o gam\u0103 variat\u0103 de nutrien\u021bi. Dac\u0103 sunte\u021bi sensibil la aciditate, completa\u021bi aportul de Omega-3 cu semin\u021be, alge marine sau pe\u0219te gras.<\/p>\n\n\n\n<p><strong>Sp\u0103la\u021bi<\/strong> \u00eentotdeauna <strong>salata cu aten\u021bie<\/strong>. Ad\u0103uga\u021bi o pic\u0103tur\u0103 de o\u021bet \u00een apa de sp\u0103lat; aceasta reduce contaminarea bacterian\u0103.<\/p>\n\n\n\n<p>Dr. Jean-Marie Bourre recomand\u0103 s\u0103 consuma\u021bi \u00eentotdeauna salata cu <strong>ulei \u0219i o\u021bet<\/strong>. Este esen\u021bial pentru o digestie corect\u0103.<\/p>\n\n\n\n<p>Folosi\u021bi <strong>centrifuge pentru salat\u0103 <mark class=\"has-inline-color has-kubio-color-2-color\">care pot fi sp\u0103late \u00een ma\u0219ina de sp\u0103lat vase<\/mark><\/strong> (f\u0103r\u0103 PFAS) pentru a usca rapid legumele verzi. Dac\u0103 ave\u021bi dou\u0103 centrifuge, una dintre ele va fi \u00eentotdeauna curat\u0103 \u0219i gata de utilizare.<\/p>\n\n\n\n<p>Un centrifugator de salat\u0103 foarte practic este Salad Spinner <strong>DreamFarm,<\/strong> pe care \u00eel pute\u021bi g\u0103si la (<em><a href=\"https:\/\/dreamfarm.com\/spina\/\">Link<\/a><\/em>) :<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"86089\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86089 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"86088\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86088 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"86087\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86087 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n<\/div>\n\n\n\n<p>M\u0103n\u00e2nc\u0103 salat\u0103 cel pu\u021bin o dat\u0103 pe zi; ideal ar fi la <strong>pr\u00e2nz<\/strong>. Iarna, reduce cantitatea sau treci la <strong>cicoare<\/strong> \u0219i include <strong>fructe citrice<\/strong> (cum ar fi portocalele). Cu toate acestea, fructele citrice pot cre\u0219te aciditatea, \u00eengreun\u00e2nd digestia.<\/p>\n\n\n\n<p><strong>Important:<\/strong> Salata este una dintre legumele cele mai contaminate cu pesticide. Cump\u0103ra\u021bi <strong>produse ecologice<\/strong> ori de c\u00e2te ori este posibil.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00cembun\u0103t\u0103\u021bi\u021bi-v\u0103 salata sau supa<\/strong><\/h2>\n\n\n\n<p>Include\u021bi <strong>semin\u021be germinate<\/strong> pentru a cre\u0219te varietatea de vitamine din supa dumneavoastr\u0103.<\/p>\n\n\n\n<p>Uneori pute\u021bi ad\u0103uga <strong>ro\u0219ii cherry<\/strong> \u00een salate (acestea sunt bogate \u00een vitamina D).<\/p>\n\n\n\n<p>\u00cen ceea ce prive\u0219te ro\u0219iile, ave\u021bi grij\u0103<em>, deoarece<\/em> s-ar putea s\u0103 ave\u021bi o intoleran\u021b\u0103 (<em>motivul ar fi lipsa anumitor enzime din organismul nostru, capabile s\u0103 descompun\u0103 proteinele prezente \u00een ro\u0219ii<\/em>).<em><\/em><br><em>(Not\u0103: Ro\u0219iile sunt cunoscute \u0219i pentru con\u021binutul ridicat de potasiu<em> <\/em>\u0219i, din cauza intoleran\u021bei intestinale, ar putea cre\u0219te riscul de deshidratare, <em><em>a\u0219a c\u0103 trebuie pur \u0219i simplu s\u0103 v\u0103 hidrata\u021bi corespunz\u0103tor<\/em><\/em> <em><em><em>(<a href=\"https:\/\/healthinyourplanet.com\/?p=1207\">Link<\/a>)<\/em><\/em><\/em>).<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1908\" height=\"1073\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86085 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1 1908w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-300x169.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1024x576.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-768x432.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1536x864.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?size=512x288&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1908px; --smush-placeholder-aspect-ratio: 1908\/1073;\" data-original-sizes=\"(max-width: 1908px) 100vw, 1908px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Reducerea consumului de carne<\/strong><\/h2>\n\n\n\n<p>Dac\u0103 v\u0103 g\u00e2ndi\u021bi s\u0103 reduce\u021bi consumul de carne, fi\u021bi aten\u021bi \u0219i proceda\u021bi \u00eencet. V\u0103 recomand s\u0103 p\u0103stra\u021bi carnea \u00een dieta dvs. la \u00eenceput \u0219i s\u0103 \u00eencerca\u021bi treptat s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 g\u0103ti\u021bi alternative, reduc\u00e2nd consumul doar \u00een timp ce men\u021bine\u021bi activitatea fizic\u0103, astfel \u00eenc\u00e2t s\u0103 pute\u021bi vedea cum reac\u021bioneaz\u0103 corpul dvs.<\/p>\n\n\n\n<p>\u00cencep\u00e2nd s\u0103 \u00eenve\u021bi s\u0103 g\u0103te\u0219ti \u0219i s\u0103 explorezi alternative fiabile la proteine \u00eenainte de a reduce consumul de carne te poate ajuta s\u0103 vezi ce este posibil. Nu reduce consumul imediat f\u0103r\u0103 s\u0103 \u0219tii cum s\u0103 g\u0103te\u0219ti sau s\u0103 \u00eenlocuie\u0219ti \u00een mod eficient.<\/p>\n\n\n\n<p>Conform unor surse, reducerea consumului de carne ar putea deveni necesar\u0103 \u00eentr-o zi, din cauza cre\u0219terii popula\u021biei \u0219i a limit\u0103rii resurselor. Cu toate acestea, vor ap\u0103rea \u0219i solu\u021bii alternative; \u00eentotdeauna exist\u0103 o posibilitate atunci c\u00e2nd ne concentr\u0103m asupra unei probleme.<\/p>\n\n\n\n<p>Fi\u021bi precau\u021bi cu soia, deoarece exist\u0103 recomand\u0103ri privind consumul maxim zilnic sau s\u0103pt\u0103m\u00e2nal (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2350\">Link<\/a><\/em>).<\/p>\n\n\n\n<p>Multe alternative proteice sunt foarte procesate \u0219i pot s\u0103 nu ofere un profil nutri\u021bional echilibrat. Utilizarea unor instrumente precum aplica\u021bia Yuka v\u0103 poate ajuta s\u0103 face\u021bi alegeri informate atunci c\u00e2nd selecta\u021bi produsele.<\/p>\n\n\n\n<p>R\u0103m\u00e2ne\u021bi activi, cunoa\u0219te\u021bi-v\u0103 limitele \u0219i ceea ce v\u0103 prie\u0219te. Re\u021bine\u021bi c\u0103, dup\u0103 COVID, s-ar putea s\u0103 nu fie cel mai bun moment pentru a reduce drastic diversitatea vitaminelor din farfuria dumneavoastr\u0103. Sfaturi nutri\u021bionale (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">Link<\/a><\/em>).<\/p>\n\n\n\n<p>Lua\u021bi \u00een considerare \u0219i posibilitatea de a nu face lucrurile perfect. Cerin\u021bele societ\u0103\u021bii noastre pot avea efecte secundare legate de perfec\u021bionism. Este ca \u0219i cum a\u021bi \u00eencerca s\u0103 transporta\u021bi toat\u0103 apa m\u0103rii \u00een m\u00e2ini. Face\u021bi un pas la r\u00e2nd.<\/p>\n\n\n\n<p>Nu te sacrifica; pune \u00eentotdeauna s\u0103n\u0103tatea pe primul loc, chiar dac\u0103 este dificil, \u0219i nu ezita s\u0103 ceri ajutor. \u00cen Anglia exist\u0103 o expresie care spune \u201e<em>S\u0103 sari \u00een r\u00e2u<\/em>\u201d, iar \u00een alte \u021b\u0103ri se folose\u0219te expresia \u201e<em>Roma nu a fost construit\u0103 \u00eentr-o zi<\/em>\u201d.<\/p>\n\n\n\n<p>Desigur, ap\u0103rarea unei cauze este \u00eentotdeauna o idee bun\u0103, \u0219i probabil c\u0103 ai dreptate, indiferent de lupta pe care o duci, dar fii atent s\u0103 o faci \u00een mod con\u0219tient, indiferent ce faci, av\u00e2nd grij\u0103 de tine \u00eensu\u021bi ca fiind unul dintre cele mai importante aspecte. Uneori trebuie s\u0103 ne reducem a\u0219tept\u0103rile \u0219i s\u0103 ne g\u00e2ndim mai \u00eent\u00e2i la noi \u00een\u0219ine.<\/p>\n\n\n\n<p>Perfec\u021biunea este un ideal, iar gre\u0219elile \u201esunt posibile\u201d. Dac\u0103 observa\u021bi c\u0103 nu mai pute\u021bi practica anumite activit\u0103\u021bi fizice, cum ar fi ciclismul sau mersul pe jos, sau dac\u0103 mintea v\u0103 este nelini\u0219tit\u0103, poate fi un semn c\u0103 ceva lipse\u0219te sau c\u0103 organismul dumneavoastr\u0103 are nevoie de aten\u021bie. Este bine s\u0103 reduce\u021bi a\u0219tept\u0103rile privind reducerea consumului de carne, nu o considera\u021bi o prioritate, acesta este sfatul meu personal, probabil c\u0103 va fi obligatoriu \u00eentr-o zi, dar vor exista mai multe alternative \u00een viitor. (<em>Loic de la Healthinyourplanet.com<\/em>)<\/p>\n\n\n\n<p>V\u0103 rug\u0103m s\u0103 consulta\u021bi sfaturile nutri\u021bionale conform recomand\u0103rilor (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">Link<\/a><\/em>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"574\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86083 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-300x168.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-768x431.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1536x861.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-2048x1148.jpeg?lossy=2&strip=1&webp=1 2048w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1920x1076.jpeg?lossy=2&strip=1&webp=1 1920w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147.jpeg?size=512x287&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/574;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Un nutri\u021bionist prietenos discut\u00e2nd un plan alimentar cu un pacient, legume colorate a\u0219ezate pe masa dintre ei<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Alimenta\u021bie s\u0103n\u0103toas\u0103 (c\u00e2teva sfaturi suplimentare de re\u021binut) Aportul zilnic recomandat de zah\u0103r Medicii Fr\u00e9d\u00e9ric Saldmann \u0219i David Servan-Schreiber explic\u0103 \u00een c\u0103r\u021bile lor pericolele consumului excesiv de zah\u0103r. Ei subliniaz\u0103 c\u0103 ceea ce conteaz\u0103 cu adev\u0103rat sunt obiceiurile noastre pe termen lung, nu indulgen\u021bele ocazionale. Informa\u021biile urm\u0103toare au scopul de a cre\u0219te gradul de con\u0219tientizare \u0219i [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":316,"footnotes":""},"categories":[316,739],"tags":[],"class_list":["post-86091","post","type-post","status-publish","format-standard","hentry","category-food-fr-es___ro","category-sanatate"],"lang":"ro","translations":{"ro":86091,"en":8144,"fr":83491,"es":84268,"pt":84576,"it":84975,"de":85382,"ko":85751,"pl":86396,"tr":86485,"zh":88707,"el":88745,"fi":88835,"sl":88867,"ja":88918,"pt-br":88960,"ar":89028,"et":89307,"bg":89443,"uk":89586,"th":89697,"he":89752,"da":89777,"ru":89840,"hu":89860,"id":89938,"lt":89975,"sv":89997,"lv":90011,"cs":90022,"hr":94466,"sq":94478,"sr":94501},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86091","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=86091"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86091\/revisions"}],"predecessor-version":[{"id":86093,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86091\/revisions\/86093"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=86091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=86091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=86091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}