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Care sunt principiile unei alimentatii sanatoase ?

"Suntem ceea ce mancam" este o expresie antica, revenita in actualitate, tot mai des intalnita in ultima vreme. Ea se bazeaza pe studii stiitifice, care au demonstrat fara echivoc influenta alimentatiei asupra starii de sanatate.

Desi mancarea este una din prioritatile neamului nostru, constatam ca de fapt nu stim sa mancam si ne plangem tot mai mult de dezavantajele obezitatii sau excesului ponderal, de confruntarea cu boli de tot felul. Suntem tributari unor mentalitati vechi de sute de ani, care ne-au obisnuit sa mancam exagerat de mult, sa ne manifestam ospitalitatea prin oferirea unor mese pline de toate celor care vin in vizita, sa ne "bucuram de viata, ca doar nu traim vesnic", sa ne indopam copiii de mici etc. Vrem o viata mai buna, dar nu prea suntem dispusi sa facem nici un efort. Rezistenta si scepticismul dovedite de romani la propunerile de schimbare a stilului de viata sunt notabile. Avem tendinta de a bagateliza spusele specialistilor nutritionisti si de a ne consola cu gandul ca "bunicii nostri nu au mai mancat dupa carte si au trait mult si bine, murind de batranete". Adevarat, numai ca ei traiau in alta epoca, sub alte auspicii, dupa alte reguli, si mai ales mancau alimente naturale, din gospodaria proprie.

Va propunem asadar sa (re)vedeti cu mai mare atentie ce stil de viata aveti, ce si cum mancati, pentru a putea face o serie de schimbari care sa va ajute sa va mentineti sanatatea.

Pentru a va ajuta sa va imbunatatiti viata, va prezentam o serie de reguli generale de nutritie:
  • Respectati orarul meselor; astfel organismul se va obisnui cu un anumit ritm si nu veti mai simti nevoia de "a rontai" tot timpul. Ideal ar fi sa avem 5 mese zilnic (trei mese principale si doua gustari).
  • Nu uitati ca micul dejun este cea mai importanta masa din zi! Este obligatoriu sa serviti un mic dejun consistent, pentru a avea un nivel energetic corespunzator in prima parte a zilei si pentru a va mentine greutatea corporala.
  • Repartizati cantitatea de alimente consumate cu precadere in prima jumatate a zilei. Tineti seama si de activitatea pe care o aveti de desfasurat in urmatoarele ore de dupa fiecare masa. Nu mai mancati dupa apusul soarelui (sau cel putin cu 2-3 ore inainte de a merge la culcare).
  • Mancati alimente diverse, variate, din toate categoriile nutritive:
    • Glucidele (hidrati de carbon sau carbohidrati) Ė sunt transformate in glucoza si asigura energia organismului; se gasesc in alimente care contin fie zahar (fructe, miere), fie amidon (legume, cereale).
    • Proteinele Ė sunt responsabile de refacerea celulelor organismului (piele, oase, muschi, organe interne, sange, hormone), fara a ingrasa; se gasesc in produse de origine animala (carne, peste, oua, lactate) si vegetala (ciuperci, leguminoase, nuci, samburi).
    • Grasimile sau lipidele Ė participa la absorbtia vitaminelor si asigura buna functionare a sistemului imunitar; grasimile sunt de mai multe feluri si se gasesc in carne, mezeluri, peste, unt, lapte integral, ulei, branzeturi.
    • Fibrele alimentare (celuloza) Ė au un rol important in tranzitul intestinal; se gasesc in cereale, fainoase integrale si legume.
  • Asigurati o proportie optima intre principalele grupe de alimente. In conditii obisnuite, proportia optima este de un sfert grasimi sanatoase, un sfert de proteine si restul de carbohidrati (glucide). Ratia de carbohidrati va fi crescuta daca faceti sport de performanta sau depuneti o activitate profesionala intensa, si vor fi preferati acei carbohidrati sanatosi, cu indice glicemic scazut.
  • Alimentatia trebuie sa se bazeze in primul rand pe produse vegetale (cereale diverse, orez, paste si cartofi, legume) pregatite cat mai usor posibil, fara un aport mare de grasimi animale sau vegetale. Alimentele de origine animala sunt necesare, dar nu in fiecare zi si trebuiesc consumate cu moderatie. Includeti pestele in alimentatia dumneavoastra (cel putin de 2 ori pe saptamana) Ė este o sursa nepretuita de vitamine si minerale esentiale pentru sanatatea omului si ajuta la prevenirea accidentelor cardio-vasculare.
  • Consumati zilnic fructe proaspete si cruditati, care va ajuta sa slabiti, anuland senzatia de foame. Fructele trebuiesc consumate singure, neasociate cu alte alimente. O greseala frecventa este consumul de fructe la sfarsitul mesei, ceea ce va duce la un proces de fermentatie nesanatoasa, cu acumularea de elemente toxice in intestin. Deci, mancati fructele cu cel putin Ĺ ora inainte de mese, sau la cel putin 2 ore dupa masa anterioara. Unii nutritionisti recomanda consumul fructelor pana in jurul orei 15.
  • Reduceti aportul de alimente cu pH acid (carne, sucuri carbo-gazoase). Organismul uman functioneaza optim la un pH usor alcalin. Consumul alimentelor acide, creste productia de radicali liberi si produce un stres oxidativ, care va conduce in timp la aparitia bolilor cronice: dezechilibre metabolice, diabet, hipertensiune arteriala, boli cardiovasculare si cerebrovasculare, maladii neurodegenerative (Alzheimer, Parkinson), cancere. Ajutati organismul sa isi mentina echilibrul cu ajutorul asa-numitilor "antioxidanti" naturali: varza, broccoli, varza de Bruxelles, anghinare. Daca serviti carne la o masa, asociati intotdeauna o salata verde sau legume proaspete.
  • Beti apa! 2 litri/zi sau chiar mai mult in zilele calduroase sau in perioadele de efort fizic intens. Incercati sa beti cat mai putin in timpul mesei, pentru a nu dilua sucurile gastrice. In nici un caz nu beti apa la inceputul mesei, pe principiul ca in acest fel veti umple stomacul si veti manca mai putin (diluarea sucului gastric va stimula stomacul sa produca mai mult acid, deci va spori senzatia de foame si implicit nevoia de a manca).
  • Nu faceti exces de grasimi si dulciuri! Eliminati din alimentatie uleiurile si zaharul rafinate. Inlocuiti zaharul alb, rafinat, cu cel brun, cu miere sau cu melasa. Consumati pe cat posibil uleiuri presate la rece pentru salate (ulei masline extravirgin) si uleiuri presate la cald pentru prajit (ulei de palmier).
  • Evitati cat mai mult consumul alimentelor prajite, inlocuiti-le cu alimente coapte sau fierte. In ciuda parerii larg raspandite, traditionalul gratar cu fum (de lemne sau carbuni) nu este deloc sanatos, in timpul prepararii ducand la aparitia unor substante cancerigene. O alternativa sanatoasa este gratarul electric sau pe gaz.
  • Incercati sa eliminati complet din hrana dumneavoastra alimentele conservate, procesate industrial. Acordati mare atentie aditivilor alimentari Ė asa-numitele "E-uri".

La cele de mai sus, adaugam cateva recomandari legate de un comportament sanatos:
  • Limitati consumul de alcool si evitati excesele de orice fel.
  • In timpul mesei, evitati alte preocupari (citit, vorbit la telefon). In nici un caz nu luati masa in fata calculatorului, incercand sa mai rezolvati din terburile urgente care va preseaza! Timpul alocat meselor trebuie sa fie unul placut, insotit de relaxare psihica, eventual in compania unor personae dragi, cu care sa purtati o conversatie placuta.
  • Mestecati bine, fara sa va grabiti.
  • Ridicati-va de la masa cu senzatia ca ati mai fi putut manca ceva, si nu cu stomacul supraincarcat. Stomacul trebuie sa ramana cu o treime neocupata pentru a functiona corespunzator, impreuna cu toate celelalte organe care contribuie la digestie.
  • Eliminati fumatul si consumul de alte stimulente din viata dumneavoastra daca vreti sa fiti sanatosi si in forma fizica buna.
  • Faceti zilnic miscare, exercitii fizice. Petreceti cel putin 1 ora/zi in aer liber, indiferent de anotimp.

Modul in care veti trai, felul in care veti manca, deci ceea ce veti fi, este alegerea dumneavoastra!
 
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Alte categorii Medicul Raspunde :

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TU INTREBI, MEDICUL RASPUNDE

 
Care este alimentatia recomandata in timpul sarcinii ?
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ARTICOLE & NOUTATI DESPRE SLABIRE

 
Sfaturi pentru slabit
Exercitii fizice
Ceaiul verde pentru slabit
Alimente interzise in dietele de slabire
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Piramida alimentara: ghid pentru o nutritie sanatoasa
Managementul obezitatii la adult
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PRODUSE SLABIRE

 
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Slabire prin Re-code 100% naturala
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Somnul important pentru slabit

PRODUSE PENTRU SLABIRE

 
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Slabire 15 kilograme intr-o luna
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Mese regulate pentru slabire
Estrogenul esential in procesul de slabire
Slabire cu re-code in a treia luna
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Exercitii fizice pentru slabire
Slabire fara efectul yo yo
Slabire in 3 luni cu re-code
Ceai verde pentru slabit
Slabire printr-o alimentatie sanatoasa
Slabire prin miscare
Slabire printr-un mic dejun sanatos
Cantitatea cea mai importanta in curele de slabire
Alimente interzise in curele de slabire
Slabire ideala