Valoarea nutritiva a alimentelor

miercuri, 17 decembrie 2008 :: 4 Comentarii ::

:: Nutritie, Diete
Tabel cu valorile nutritive a peste 170 de alimente:
Definitii
Calorii: cantitatea de energie eliberata ca si caldura, atunci cand hrana este metabolizata. (inmultiti greutatea dvs. Ideala cu
15 pentru a determina numarul de calorii necesare zilnic, dac sunteti o persoana cu activitate moderata)
Grsimi: furnizeaza energie (9 calorii pe gram), vitaminele A, D, E i K, acizii grasi vitali si fortifica organismul. Ele trebuie s
furnizeze nu mai mult de 30% din totalul de calorii zilnice. Unii profesionitii din domeniul sntii cred ca un procent de
25% sau chiar 20% din totalul de calorii zilnice este mai sntos pentru noi.
Fibre alimentare: O dieta bogata in fibre poate reduce riscurile de cancer de colon i rect i poate scadea nivelul de
colesterol din sange.
Colesterol: util in absortia grsimilor, formarea de hormonilor si functionarea corespunztoare a sistemului nervos. Niveluri
excesive de colesterol pot afecta arterele i crete riscul de atac de cord.
Exemplu de dieta zilnica
Femei
2000
< 65 g
< 300 g
25 g
< 2400 mg

Calorii
Grasimi
Colesterol
Fibre
Sare

Barbati
2500
<80 g
< 300 g
30 g
< 2400 mg

Ghid recomandat pentru persoane active moderat, femei cu greutate de aprox. 60 kg, barbati cu greutate de aprox. 80 kg
Tabel cu valorile nutritive ale principalelor alimente
LACTATE
Aliment
Lapte integral 3.5% grasime
Lapte semidegresat 1.5%
Lapte 2.8% grasime
Iaurt din lapte integral
Iaurt din lapte degresat
Iaurt cu fructe partial degresat
Branza de vaci
Telemea de vaca
Telemea de oaie
Cascaval Penteleu
Cascaval Dobrogean
Cascaval Tilsit
Parmezan

Kcal
67
57
57
72
39
98
150
273
305
283
423
392
397

P(g)
3
3.1
3
4
4
4
15
19
19
25
29
25
33

HC(g)
5
4.6
5
5
5
16
4
1
1
1
1
1
1

FA(g)
0
0
0
0
0
0
0
0
0
0
0
0
0

L(g)
3.5
1.5
2.8
3.5
0.1
2
8
20
24
19
32
32
29

AGS(%)
66
0
0
0
0
0
66
0
0
0
0
0
0

AGPN(%)
4
0
0
0
0
0
4
0
0
0
0
0
0

COL(mg)
12
5
10
12
0
5
25
0
0
0
0
70
45

P(g)
19
16
18
17
22
10
15
19
15
21
19
21
22
21
17

HC(g)
0
0
0
0
3
1
0
0
0
0
0
0
0
0
0

FA(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

L(g)
5-8
16
5
4
5
9
32
10
18
1
13
8
3
3
12

AGS(%)
51
50
34
0
25
34
46
46
50
48
59
66
66
66
0

AGPN(%)
3
2
5
0
0
4
10
10
2
12
3
3
3
3
0

COL(mg)
70
140
350
0
360
2000
70
70
140
70
65
110
65
110
0

CARNE SI PREPARATE DIN CARNE

Aliment
Carne de vita
Limba de vita
Rinichi de vita
Inima de bovina
Ficat
Creier
Carne de porc grasa
Carne de porc slaba
Limba de porc
Carne de vitel
Carne de miel
Carne de iepure domnesc
Carne de iepure salbatic
Carne de caprioara
Carne de oaie

Kcal
126
223
120
107
144
128
368
176
240
105
207
164
124
122
181

Carne de cal

116

21

47

17

60

Kcal
277
478
366
391
294
333
295
261

P(g)
11
23
12
17
5
22
13
20

HC(g)
2
1
0
0
0
0
0
0

FA(g)
0
0
0
0
0
0
0
0

L(g)
25
42
33
34
21
26
26
20

AGS(%)
0
46
46
0
0
0
0
0

AGPN(%)
0
10
10
0
0
0
0
0

COL(mg)
100
85
85
0
0
0
0
0

Kcal
231
364
243
164
147

P(g)
20
16
18
23
22

HC(g)
0
0
0
0
1

FA(g)
0
0
0
0
0

L(g)
9-15
31
17
5-8
5

AGS(%)
44
31
31
31
34

AGPN(%)
29
22
22
22
19

COL(mg)
74
86
75
60
555

Kcal
350
52
167
183
87
104
83
82
244
143
217
115
237
70
262
130
125
255

P(g)
18
10
18
22
19
19
19
19
17
25
20
18
19
9
26
25
27
35

HC(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
5
0
0
0
0

FA(g)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

L(g)
29
2
10
10
1
3
1
1
19
5
14
5
17
1
16
3
2
12

AGS(%)
51
31
0
0
0
0
0
0
0
0
28
0
0
70
0
0
0
0

AGPN(%)
13
45
0
0
0
0
0
0
0
0
49
0
0
21
0
0
0
0

COL(mg)
0
56
0
0
0
0
0
0
0
0
35
0
0
123
300
0
0
0

Kcal
10
21
39
22
88
76
28
30
12
22
16
120

P(g)
2
1
1
2
2
2
1
1
1
2
3
20

HC(g)
0
4
7
3
20
17
6
6- 8
2
3
1
4

FA(g)
2
2
2
11
3
3
3
3
1
3
7
55

L(g)
0
0
0
0
0
0
0
0
0
0
0
3

AGS(%)
0
0
0
0
0
0
0
0
0
0
0
0

AGPN(%)
0
0
0
0
0
0
0
0
0
0
0
0

COL(mg)
0
0
0
0
0
0
0
0
0
0
0
0

MEZELURI
Aliment
Mezeluri de vita
Salam de Sibiu
Salam Mortadella
Mezeluri de porc
Sunca presata
Parizer, cremwurst
Muschi tiganesc
Pateu de ficat
CARNE DE PASARE
Aliment
Carne de curca
Carne de gasca
Carne de rata
Carne de pui
Ficat de pasare
PESTE
Aliment
Anghila
Pastrav
Hering
Macrou
Cod
Crab
Salau
Stiuca
Somn
Somon (apa dulce ) afumat
Somon proaspat
Morun
Nisetru
Stridii
Caviar
Icre crab
Icre stiuca
Icre manciuria
LEGUME
Aliment
Andive
Ardei gras verde
Ardei gras rosu
Anghinare
Cartofi
Cartofi noi
Ceapa verde
Ceapa bulb
Castraveti
Conopida
Ciuperci
Ciuperci uscate

Ciuperci conservate
Dovlecei
Dovleac copt
Fasole verde
Gulii
Morcovi
Mazare proaspata
Masline verzi
Praz
Rosii
Ridichi, capi
Spanac
Sfecla rosie
Salata verde
Telina
Usturoi
Vinete
Varza alba
Varza rosie
Varza de Bruxelles

15
18
120
34
24
45
93
142
54
19
14
15
41
23
24
137
17
28
28
44

3
2
5
2
2
1
7
1
2
1
1
3
2
1
2
7
1
2
2
4

1
2
25
5
4
8
14
2
9
4
2
1
9
4
4
26
3
5
5
7

2
1
0
2
1
3
2
2
2
2
2
2
3
2
4
1
1
2
2
2

0
0
0
0
0
0
1
14
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
14
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
9
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Kcal
167
88

P(g)
13
7

HC(g)
1
1

FA(g)
0
0

L(g)
11
6

AGS(%)
40
40

AGPN(%)
16
16

COL(mg)
470
280

Kcal
301
176
325
342

P(g)
21
11
24
23

HC(g)
48
29
52
57

FA(g)
17
4
11
17

L(g)
2
0
1
1

AGS(%)
0
0
0
0

AGPN(%)
0
0
0
0

COL(mg)
0
0
0
0

Kcal
773
769
928
926
925
925
930
945
924

P(g)
1
0
0
0
0
0
0
0
0

HC(g)
0
0
0
0
0
0
0
0
0

FA(g)
0
0
0
0
0
0
0
0
0

L(g)
83
83
100
100
100
100
100
100
99

AGPN(%)
4
36
64
9
74
72
53
45
27

COL(mg)
240
3
0
0
0
7
0
0
1

Kcal
623
194
672
694
376

P(g)
19
3
12
14
4

AGPN(%)
20
0
11
71
2

COL(mg)
0
0
0
0
0

OUA
Aliment
100g ou integral
1 ou cca 60 g

LEGUMINOASE

Aliment
Fasole alba boabe
Fasole alba conservata
Linte
Mazare uscata
GRASIMI SI ULEIURI
Aliment
Unt
Margarina
Ulei de floarea soarelui
Ulei de masline
Ulei de nuca
Ulei de in
Ulei de germeni de porumb
ulei de hering
Ulei de arahide

AGS(%)
66
23
12
14
9
10
14
27
17

OLEAGINOASE
Aliment
Migdale
Castane
Alune
Miez de nuca
Nuca de cocos
FRUCTE

HC(g)
9
41
11
12
5

FA(g)
10
0
7
5
9

L(g)
54
2
62
63
37

AGS(%)
8
0
7
12
92

Aliment
Ananas
Ananas conservat
Banane
Caise
Cirese, visine
Capsuni
Coacaze negre
Curmale uscate
Lamai
Grapefruit
Mere
Mandarine
Mango
Mure
Portocale
Pepene galben
Pepene verde
Piersici
Piersici conservate
Pere
Prune negre
Prune brumarii
Struguri
Stafide
Smochine proaspete
Smochine uscate
Kiwi

Kcal
56
84
86
46
63
33
60
278
41
40
60
46
58
77
52
32-36
28-37
48
68
62
50
53
78-84
280
61
242
53

P(g)
1
0
1
1
1
1
1
2
1
1
0
1
1
1
1
1
1
1
0
1
1
1
1
2
1
4
1

HC(g)
13
20
21
11
14
7
14
66
8
8
15
11
13
14
12
7-8
6-8
11
17
15
11
13
18-20
66
13
54
11

FA(g)
1
1
2
2
2
2
3
9
0
1
2
1
2
3
2
1
0
2
1
3
2
2
2
5
2
10
4

L(g)
0
0
0
0
0
0
0
1
1
0
0
0
1
1
0
0
0
0
0
0
0
1
0
1
1
1
1

AGS(%)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

AGPN(%)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

COL(mg)
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Aliment
Paine alba
Paine neagra
Paine graham
Foietaj

Kcal
272
250
219
425

P(g)
8
8
8
5

HC(g)
54
48
44
35

FA(g)
3
8
6
0

L(g)
1
1
1
29

AGS(%)
0
0
0
66

AGPN(%)
0
0
0
4

COL(mg)
0
0
0
0

Hamburger, Big Mac

Cheesburger
Faina alba
Faina completa
Amidon
Porumb
Porumb fiert
Orz
Paste
Orz complet
Cornflakes
Floricele de porumb in ulei

583
305
420
327
346
333
100
318
368
347
357
456

32
15
10
13
0
9
5
10
13
7
7
10

41
31
86
63
86
65
20
63
74
73
80
59

3
2
3
10
0
9
1
10
3
3
4
7

31
14
1
2
0
4
0
2
2
2
1
22

14
7
0
0
0
19
0
27
0
31
0
16

3
1
0
0
0
49
0
62
0
41
0
2

87
46
0
0
0
0
0
0
0
0
0
0

Kcal
31
45
48
47
69
17
72
251

P(g)
0
1
1
0
0
1
0
0

HC(g)
7
10
11
12
17
3
18
0

FA(g)
0
0
0
0
0
0
0
0

L(g)
0
0
0
0
0
0
0
0

AGS(%)
0
0
0
0
0
0
0
0

AGPN(%)
0
0
0
0
0
0
0
0

COL(mg)
0
0
0
0
0
0
0
0

CEREALE SI PAINE

BAUTURI NONALCOOLICE
Aliment
Suc de lamaie
Suc de portocale
Suc de grapefruit
Suc de mere
Suc de struguri
Suc de rosii
Nectar de fructe
Alcool alb 40 %
BAUTURI ALCOOLICE

Aliment
Bere
Bere light
Bere fara alcool
Sampanie
Coniac
Vin alb
Vin alb dulce
Vin rosu
Whisky

Kcal
48
33
17
84
243
70
163
66
250

P(g)
1
0
1
0
0
0
0
0
0

HC(g)
4
3
1
3
0
0
14
06
0

FA(g)
0
0
4
0
0
0
0
0
0

L(g)
0
0
0
0
0
0
0
0
0

AGS(%)
0
0
0
0
0
0
0
0
0

AGPN(%)
0
0
0
0
0
0
0
0
0

Kcal - kiloCalorii
P proteine
HC glucide
FA - fibre alimentare
L - Lipide
AGS acizi grasi saturati
AGPN acizi grazi polinesaturati
COL colesterol
Valorile sunt pentru 100 g produs comestibil.
Valoarea energetice a unui aliment este obtinuta utilizand valorile principiilor nutritive :P, HC, L, Alcool.
Valorile din tabele sunt valori medii si rotunjite la valoarea intreaga cea mai apropiata.
Kcal - kiloCalorii
P proteine
HC glucide
FA - fibre alimentare
L - Lipide
AGS acizi grasi saturati
AGPN acizi grazi polinesaturati
COL colesterol
Valorile sunt pentru 100 g produs comestibil.
Valoarea energetice a unui aliment este obtinuta utilizand valorile principiilor nutritive :P, HC, L, Alcool.
Valorile din tabele sunt valori medii si rotunjite la valoarea intreaga cea mai apropiata.
Sursa: www.medcenter.ro

COL(mg)
5
3
0
12
40
10
16
10
40