15-11-2014 00:20 | de | 10 afisari
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Sfaturi pentru o alimentaţie sănătoasă

Cu ocazia Zilei Mondiale de lupta impotriva Diabetului, doctor Ioana Dima, medic specialist în diabet, nutriție și boli, ne ofera cateva sfaturi pretioase despre cum sa avem o alimentatie sannatoasa.

1) Echilibrarea caloriilor pentru menţinerea greutăţii:

-Citiţi etichetele produselor;

-Informaţi-vă! Invăţaţi să recunoaşteţi alimentele bogate în calorii;

-Schimbaţi-vă comportamentul alimentar şi sportiv astfel încât să vă menţineţi o greutate normală sau să slăbiţi dacă este cazul;

-Controlaţi-vă aportul de calorii prin reducerea cantităţii alimentelor care conţin grăsimi şi zahăr;

- Menţineţi un număr de calorii adecvat pentru fiecare perioadă a vieţii – copilărie, adolescenţă, tinereţe, sarcină şi alăptare, vârsta a 3-a;

2) Consumarea cu moderaţie a următoarele alimentele şi componente alimentare:

-Reduceţi aportul de sare sub 5g/zi; dacă suferiţi de hipertensiune, diabet sau boală cronică de rinichi, reduceţi la 3,5g/zi; 

-Consumaţi mai puţin de 10% din calorii din grăsimi saturate (animale), înlocuindu-le cu grăsimi sănătoase (mono şi polinesaturate) din uleiuri vegetale, peşte, oleaginoase; 

-Consumaţi mai puţin de 300mg/zi colesterol (se găseşte în special în produsele 

-Reduceţi cât puteţi de mult (spre de tot) alimentele care conţin acizi graşi trans sau, aşa numitele, grăsimi hidrogenate care se găsesc în margarine, unt de arahide, etc.; 

-Reduceţi grăsimile solide (unt, untură) şi alimentele care conţin adaos de zahăr; 

-Reduceţi consumul alimentelor care conţin cereale rafinate, cum ar fi anumite tipuri de cereale pentru micul dejun, batoane cu cereale, mai ales dacă conţin şi adaos de zahăr şi sare; 

-Dacă obişnuiţi să consumaţi alcool, trebuie să fiţi moderaţi – maxim o băutură/zi pentru femei şi 2 băuturi/zi pentru bărbaţi ( o băutură = 350ml bere sau 150ml vin, 45ml tărie).

3) Suplimentarea consumului din următoarele categorii de alimente:

-Cresteţi aportul de legume şi fructe;

-Consumaţi legume variate, în special dintre cele cu frunze verzi închise la culoare, roşii şi portocalii, fasole şi mazăre; 

-Jumătate din cerealele consumate trebuie să fie integrale; 

-Cresteţi consumul de lactate degresat şi semidegresate precum laptele, iaurtul, 

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