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

Calorii Grasimi Colesterol Fibre Sare

Femei 2000 < 65 g < 300 g 25 g < 2400 mg

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

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 Carne de cal

Kcal 126 223 120 107 144 128 368 176 240 105 207 164 124 122 181 116

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

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

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

AGS(%) 51 50 34 0 25 34 46 46 50 48 59 66 66 66 0 47

AGPN(%) 3 2 5 0 0 4 10 10 2 12 3 3 3 3 0 17

COL(mg) 70 140 350 0 360 2000 70 70 140 70 65 110 65 110 0 60

MEZELURI

Aliment Mezeluri de vita Salam de Sibiu Salam Mortadella Mezeluri de porc Sunca presata Parizer, cremwurst Muschi tiganesc Pateu de ficat

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

CARNE DE PASARE

Aliment Carne de curca Carne de gasca Carne de rata Carne de pui Ficat de pasare

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

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

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

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

Kcal 10 21 39 22 88 76 28 30 12 22 16 120 15 18 120 34 24 45 93 142 54 19 14 15 41 23 24 137 17 28 28 44

P(g) 2 1 1 2 2 2 1 1 1 2 3 20 3 2 5 2 2 1 7 1 2 1 1 3 2 1 2 7 1 2 2 4

HC(g) 0 4 7 3 20 17 6 6- 8 2 3 1 4 1 2 25 5 4 8 14 2 9 4 2 1 9 4 4 26 3 5 5 7

FA(g) 2 2 2 11 3 3 3 3 1 3 7 55 2 1 0 2 1 3 2 2 2 2 2 2 3 2 4 1 1 2 2 2

L(g) 0 0 0 0 0 0 0 0 0 0 0 3 0 0 0 0 0 0 1 14 0 0 0 0 0 0 0 0 0 0 0 0

AGS(%) 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

AGPN(%) 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

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 0 0 0 0 0

OUA

Aliment 100g ou integral 1 ou cca 60 g

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

LEGUMINOASE

Aliment Fasole alba boabe Fasole alba conservata Linte Mazare uscata

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

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

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

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

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

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

OLEAGINOASE

Aliment Migdale Castane Alune Miez de nuca Nuca de cocos

Kcal 623 194 672 694 376

P(g) 19 3 12 14 4

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

AGPN(%) 20 0 11 71 2

COL(mg) 0 0 0 0 0

FRUCTE

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

CEREALE SI PAINE

Aliment Paine alba Paine neagra Paine graham Foietaj Hamburger, Big Mac Cheesburger Faina alba Faina completa Amidon Porumb Porumb fiert Orz Paste Orz complet Cornflakes Floricele de porumb in ulei

Kcal 272 250 219 425 583 305 420 327 346 333 100 318 368 347 357 456

P(g) 8 8 8 5 32 15 10 13 0 9 5 10 13 7 7 10

HC(g) 54 48 44 35 41 31 86 63 86 65 20 63 74 73 80 59

FA(g) 3 8 6 0 3 2 3 10 0 9 1 10 3 3 4 7

L(g) 1 1 1 29 31 14 1 2 0 4 0 2 2 2 1 22

AGS(%) 0 0 0 66 14 7 0 0 0 19 0 27 0 31 0 16

AGPN(%) 0 0 0 4 3 1 0 0 0 49 0 62 0 41 0 2

COL(mg) 0 0 0 0 87 46 0 0 0 0 0 0 0 0 0 0

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 %

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

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

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

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.