Bazele nutritieiPe ce ne concentram si pe ce nu

Ce se intampla in corp

Genetica Stil de viata si nutritie (60% din morti WHO 2015) Soarta ?

Genetica

Predispozitia la boli, inclusiv diabet si obezitate Structura osoasa, depozitele de grasime Bacteriile din stomac Enzimele Metabolismul ( cum transformam ceea ce mancam si bem in energie)

Stil de viata si nutritie

A manca versus a ne hrani Calorii in versus calorii out Macro si micronutrienti Hidratare Sport Expunere la radicali liberi

Mesaj 1 – calitatea mancarii

Nu putem sa ne alimentam ca in trecut datorita industrializarii mancarii ( viata la raft, conservanti, antibacterieni, coloranti, OMG etc)

Mancare importata versus mancare locala Mancare proaspata versus mancare congelata Dimensiunea portiilor Obiceirui de gatit

Mesaj 2 - macronutrientii

Carbohidrati si zaharuri (energie pe scurt) Proteine si aminuacizi (energie mediu) Grasimi (energie lung) Fibre ( 0 energie) Alcool

Mesaj 3 – carbohidrati si zaharuri

Zahar bun versus zahar rau Fara dulciuri, mai degraba cu fructe si legume O portie mare pe zi versus mai multe portii dese Afecteaza sistemul nervos si ne afecteaza emotional Ne dau putere si constituie cea mai mare parte din dieta 45-65%

Mesaj 4 – grasimi

Saturate versus nesaturate Vitamine solubile in grasimi Grasimi animale versus grasimi vegetale Digestia de grasimi Omega 3, 6 si 9 si ratia dintre ele Dau gust Nu se combina cele animale cu cele vegetale 20-35%

Mesaj 5 – proteine si aminuacizi

Origine animala si vegetala Proteine complete si incomplete Pentru constructia celulelor corpului 20 aminuacizi, din care 9 sunt esentiali ( nu pot fi produsi de corp) 10-25%

Mesaj 6 – fibre

Solubile si insolubile Importante pentru digestie Colesterol si glucoza Esentiala la inceputul zilei

Mesaj 7 – alcool

Afecteaza circulatia Afecteaza in timp f scurt creierul Berea bogata in calorii, vinul rosu e sanatos, alcoolul tare creaza un mediu nefavorabil

in stomac

Micronutrientii

Minerale si minerale esentiale ( isi pastreaza forma si la diferente de mediu) Vitamine (se distrug la aer, caldura, acid) Pentru hormoni, enzime, crestere si dezvoltare Absorbtia este cheie, nu doar mancarea!

Vitaminele

Absorbtia legata de solubile in apa sau in grasimi Legata de combinatia din mancare, de temperatura, de aer De doza De varsta

Element nutritional

Se pierde sub anumite conditii?

Solubil in apa Aer Lumina Caldura

Vitamin A nu partial partial Relativ stabilVitamin D nu nu nu daVitamin E nu da da daVitamin K nu nu da daThiamine B1 foarte nu ? > 100°CRiboflavin B2 da nu in solution daNiacin B3 da nu nu daBiotin B7 da ? ? daPantothenic Acid B5

Oarecum stabil ? ? da

Folate B9 da ? when dry La temp mariVitamin B6 da ? da ?Vitamin B12 da ? da daVitamin C Foarte instabil da da da

Mineralele

Caldura reduce: potasiu, magneziu, sodiu si calciu Absorbtia este strans legata de combinatiile de mancare si de mediul din stomac Absorbtia strans legata de saruri organice sau anorganice Absorbtia strans legata de sursa vegetala sau animala De varsta persoanei De bacteriile din stomac ( tipul de hrana ca si sugar)

Informatii relevante

EFSA EU register of Nutrition and Health claims http://ec.europa.eu/nuhclaims/

Necesarul de calorii

Este greu de masurat si nu ne concentram pe el Trebuie adjustat in functie de obiectivele persoanei ( luare sau scadere in greutate,

mentinere) Filozofia noastra merge pe diversitate in doze mici

Dietele

Ne abtinem de la body shaming Dieta = ce facem toti si cum ne pregtim mancarea Inducem pregatirea unui meniu pe o sapt inainte, minim pe o zi Folosim myplate.org pt sugestii

Mesaje WHO

A healthy diet helps protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer.

Unhealthy diet and lack of physical activity are leading global risks to health. Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive

development, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing NCDs later in life.

Energy intake (calories) should be in balance with energy expenditure. Evidence indicates that total fat should not exceed 30% of total energy intake to avoid unhealthy weight gain (1, 2, 3), with a shift in fat consumption away from saturated fats to unsaturated fats (3), and towards the elimination of industrial trans fats (4).

Limiting intake of free sugars to less than 10% of total energy intake (2, 5) is part of a healthy diet. A further reduction to less than 5% of total energy intake is suggested for additional health benefits (5).

Keeping salt intake to less than 5 g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population (6).

WHO Member States have agreed to reduce the global population’s intake of salt by 30% and halt the rise in diabetes and obesity in adults and adolescents as well as in childhood overweight by 2025 (7, 8, 9).

Mesaje WHO adulti

A healthy diet contains: Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet,

oats, wheat, brown rice). At least 400 g (5 portions) of fruits and vegetables a day (2). Potatoes, sweet potatoes, cassava and

other starchy roots are not classified as fruits or vegetables. Less than 10% of total energy intake from free sugars (2, 5) which is equivalent to 50 g (or around 12

level teaspoons) for a person of healthy body weight consuming approximately 2000 calories per day, but ideally less than 5% of total energy intake for additional health benefits (5). Most free sugars are added to foods or drinks by the manufacturer, cook or consumer, and can also be found in sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard) (3). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not part of a healthy diet. 2 times fresh fish per week.

Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day (6) and use iodized salt.

Mesaje WHO copii

Infants should be breastfed exclusively during the first 6 months of life. Infants should be breastfed continuously until 2 years of age and beyond. From 6 months of age, breast milk should be complemented with a variety of

adequate, safe and nutrient dense complementary foods. Salt and sugars should not be added to complementary foods.

Resurse cheie