4/26/2017 MIHAELABILICGHIDDENUTRITIE

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MIHAELABILICGHIDDENUTRITIE
Alimentatienutritie
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MIHAELABILICGHIDDENUTRITIE
Pt.aputeaslabi,insulinatrebuiementinutalaunnivelscazut:

1.Trebuiesamancamputinsides,astfelincatinsangesanuexistevariatii
marialeglicemiei
2.Trebuie sa evitam alimentele care duc la cresterea brusca a glicemiei,
adicazaharul.
ALTEDOCUMENTE
Regula unei alimentatii sanatoase: consumul de alimente cu indice glicemic cat 10lucruridestiutinaintesaachizitionamun
maimiccereale,legume,lapte,fructesieliminareatotalaazaharuluirafinat. papagal
Hidratiidecarbon5560%dintotalulalimentelorconsumate,maxim30%grasimi Bananafructulfericirii
si15%proteine. Listaaditivilordinproduselecomercializatein
Romania
La fiecare masa principala (mic dejun, dejun si cina) este obligatoriu sa
Ardecaloriilede2orimairepede!
consumam1portieglucidelente(carecontinamidon):
Acupuncturainspondilozacervicala
1feliepainesau3lingurimamaliga Retetadeslabitpierzi910kg::
34linguricerealedemicdejunsaumusli
Propolis
1farfurieciorbasausupalegumesipastefainoase
34lingurigarnitura:piurecartofi,mazaresaufasoleboabe,orezsaupaste CUMPUTETIREDOBANDIUNABDOMEN
fainoase PLAT
56linguridegarnituraformatadinlegumecuindiceglicemicmic(varza, CUMTREBUIEHRANITICOPIII
conopida,spanac,fasolepastai) HIPERCOLESTEROLUL:BOLILECARDIO
1salatamaredelegumeproaspete(salataverde,andive,castraveti,rosii, VASCULARESIDIETETICA
ardeigras,ceapa,morcov,telina,varza)
1canalaptesau200g(34linguri)debranzaproaspatadevaci.
cutarepersonalizat Search
Laorele11si16existainorganismodescarcarefiziologicadeinsulinacare
are ca rezultat scaderea glicemiei si aparitia senzatiei de foame. In aceste
momenteesterecomandatconsumulfructelorsubformaadouagustari,dar
micicantitativ,pt.cafructeleINGRASA.

Variantegustari:

1mar/1portocala/1grapefruit/1piersica
para/banana/3prune
1feliepepenerosusau2feliipepenegalben
3feliiananasproaspatsau3kiwi
10capsuni/10cirese/10visine/10bobitestruguri
23cupeinghetatadefructe

Paineanuingrasa,cicombinatiile.12feliipainelamasasuntobligatorii

Paineaprajitaareaceleasicalorii.

Trebuieconsumatapaine"veche"deozi.

Putemasociacarneacupainesaucartofi.

Miereaingrasa.

Zaharulbrunmaisanatosdecatcelalb.

Odietafaradulciuriduceladepresie(leputeminlocuicuoportieorezsaupaste).

DESPREGRASIMI

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Grasimisaturate("rele"):slanina,unt,smantana

Grasiminesaturate("bune"):uleiuri

Inalimentatietrebuiesapredominegrasimilenesaturate(uleiurile)consumateinstarecruda(neprelucratetermic),deoareceprinincalzire
uleiulsetransformainprodusitoxici.

Folositizilnicprodusecucontinutscazutingrasimi:

150300gcarneslaba,degresata(delapuisipesteseeliminapielea),depreferintacarnealba
laptesiproduselactatecucontinutdegrasimemaxim1,5%panala500gramepezi
branzeturislabe:branzadevaci,telemea,urda
2oua/saptamana,fierte,nuprajite
uncubdeunt(10g)sau1linguradesmantanaadaugatainfarfuriepestecarnesaulegume
23linguriuleidemasline,depreferatinsalate
fructeoleaginoase(nuci,alune),1020debucati

Cumputemevitagrasimile

Inlocdeprajire=gratar,cuptorsauinabusite.

Lacuptorinlocuitiuleiulcuapa,vina,sosderosii,ierburiaromatesicondimente.

Nupunetiuleiinciorba.Eventualeleurmedegrasimepotfieliminatedupaceoalaastatlarececatevaore.

Alegetimezeluricaresapastrezeformacarnii(pieptpuiafumat,muschifile),sinupeceletransformateinpasta(parizer,salam).

Degresaticarneainaintedeafigatita,nufolositiaripioarele.Nufolositizeamadecarneramasaintava.

Oriceconservatrebuiesafieinsaramurasausucpropriu(apa,otet,lamaie),nuulei.

Alunelesinucilehranesccreierul,10nuci/aluneconsumatezilnichranesccelulanervoasasineajutasafimmaidestepti.

Produse care scad colesterolul: fructe, legume, cereale, soia, grasime din peste, lapte si produse din lapte degresate, uleiul de porumb,
masline,CEAPA,USTUROIULSIARDEIULIUTE.

Branzaingrasa,estecelmaimarepericolpentrusilueta,continepanala80%grasime.

CONCLUZIE:GRASIMEALIMENTARA=GRASIMECORPORALA.

DESPREPROTEINE

Celmaisanatos:pieptpuilagratar(nupulpa,nuaripioara).

Carneanuingrasa,chiarslabeste,conditiasanufieasociatacucantitatigeneroasedegrasimesaucarbohidrati(garniturisipaine).

Dozazilnicadeproteinesepoateasiguradin:

1.150200gcarnerosieslabadevita,porc,miel,gatitafaraadaosdegrasime(gratar,cuptor,fiarta,inabusita).Deasemenea,sepot
folositoatetipuriledeorganeanimale.
2.200250gdecarnealbadepui,curcan,peste,gatitfaragrasime.Dacaseconsumaaripioaresaupulpecantitateaestede150g.Se
recomandade2oripesaptamanasaconsumamunpestegras:somn,somon,ton.
3.200500mllaptesiproduselactate:branzadevaci,telemea,cascaval
4.13oua/saptamana.
5.15gcerealesauprodusefainoase,orez,pastesaumalai
6.150glegumeuscate:fasole,mazare,linte,soia
7.fructeoleaginoase:seminte,nuci,alune.

Carneagatitacusosprotejeazaproteinele,iarlagratarnutrebuieuscata.

Metoda de fragezire a carnii prin batere si macerare in ulei cu otet si arome imbunatateste gradul de digestie, acelasi efect avandul si
prelucrareatermicadescurtadurata(emaisanatossapreparimancarearapid,decatsafiarba2orepanaestedistrustot).

Evitatiprajireainulei,crustaformataesteindigesta.

Carneafiartanuingrasa,dartrebuiepusalafiertinapaclocotita.

Oulfierttareesteindigest.Idealestemoalesaucleios.

Pesteleestemaisanatosdecatcarnea.

DESPREVITAMINE

Gatitullatempinaltasautimpindelungatdistrugevitaminele,serecomandafierbereainvapori.

Consumuldeficatprevineoricedeficitdevitaminesiminerale.

LIGHTsauDIET

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Fructelesisucuriledefructeingrasa.

Iaurturilecufructe/muslidincomertsuntbombecalorice.

Depreferat:laptesemidegresat,

Variantele"light"sau"diet"inseamnacontinutredusdezaharsigrasime,decicontinutredusdecalorii.Nuezitatisalealegeti.

DESPREDIETE

1.Ideeadebazaestecaschimbareaobiceiuriloralimentaresasefaca"peviata"
2.Stabilitivaobiectiverealiste.
3.Multumitivacupasimici
4.Nuvajucati"deadieta"pentrucainfinaldietelerepetateduclacrestereingreutate
5.Identificatiobiceiurilealimentaregresite.Notati1lunafiecarebiscuitsaucovrigelinghitit.
6.Nuvacantaritimaidesde2ori/sapt.,iarrezultateletrecetilepeungrafic.
7.Ganditipozitiv
8.Parcurgetietapeleperand
9.Disciplinaeste conditia reusitei: obligatoriu 3 mese pe zi, la aceleasi ore, pe cat se poate (la 56 ore intre ele) si, pe cat posibil, 2
gustariintreele(ora11.00si17.00),faraalterontaieliintremese.
10.Nuestegreusaslabesti,cisatimentiigreutatea.
11.Atentielacumparaturi:plecaticuburtaplina.Facetilista,sievitatirafturilecudulciuri,snacksuritc.Alegetiambalajemici.
12.Mancatiincompanie.
13.Ritualulmese:nusaritipestemese,acestesafielaorefixe.Statijossimancatiincet.Satietateaaparedupa20min.Intimpulmesei,
prelungitiactulalimentarmestecandbine.Incepeticusalatafarasossaucusupeslabe.Panalafelulprincipalvetifisatui.
14.Numancatidinplictiseala.Mancatilamasa,cufurculitasicutitul.
15.Nuconfundatifoameacupofta.
16.Nugasitipretextepentrua"calcastramb":"amrenuntatladietadesarbatori".
17.Facetimiscare:minim20minutezi:mers,alergare,bicicleta,inot,tenis.
18.Atentielastres.Evitatimancatuldenervi.
19.Schimbarimicicurezultatemari.Inlocdelapteintegrallaptecu1,5%grasimemaionezasosdeiaurtCocaColanormalaCoca
Cola light cartofi prajiti cartofi copti sau piure branza normala varianta light iaurt cu fructe iaurt natural. Invatati sa gatiti fara
grasime,renuntatilasosurisitoppinguri,lasalatesidulciuri.
20.Invatatisatrisati:opielebronzataascundeoricecelulita.Mergeticuspateledreptsipieptulinainte.

ORICE,DARCUMASURA

DIETAHIPOCALORICAunregimdeslabireclasicincaresuntinclusetoategrupeledealimente(deladulciuripanalasalatadevarza)in
cantitatiadaptatefiecareipersoaneinfunctiedegusturi,moddeviatasicultura.

REGULIDEBAZA

3mese/zi,cu12gustari

Fiecaremasatrebuiesacontinaalimentecuindiceglicemicmic(paine,paste,orez,cartof),careneajutasanesimtimsatuipanala
urmatoareamasasiconstituiesubstratulenergeticpentrutopireagrasimilor:lipideleardinfoculglucidelor.

Legumelecrudesuntpermiseincantitatenelimitata.

Proteine(carne,peste,ou)suntrecomandatelafiecaremasa.

Grasimile animale sau vegetale sunt reduse drastic, din clasa de alimente trec in cea de condimente (1 lingura de ulei de masline sau
smantana).

Produse lactate concentrate tip cascaval, branza topita, paste de branza, vor fi evitate si inlocuite cu produse lactate slabe tip iaurt, lapte,
branzavacisaubranzeturicucontinutfoartemicdegrasime.

TREBUIESAINVATATICESAVAPLACA.INVATATISAMANCATISANATOS.

SERVITIVA

Mancati3meseprincipalepezi(micdejun,dejunsicina),caresacontinatoatecele4grupeprincipale.

Betiminim78paharedelichidezilnic:apa,ceai,cafea,infuziidefructe,sucuri"light"

Fitimaiactivi,mergetipejos2030minute/zi,saude23ori/sapt.:aerobic,inot,tenis,alergare,merscubicicleta.

Consultatiunnutritionist.

MICDEJUN

castrondefulgicerealedeoricetip+1canalaptecu1,5%grasime
1feliedepaineintegralacusomonafumat,5masline+1oufiert
3pesmeticucremadebranzalight+1rosie,1castravete
1feliedepaineunsacuuntsigem+1canalapte
1feliedepaine,2feliisuncaslaba(muschifile,cotlet,pieptpuiafumat)+1iaurtmic/150g
1cutie(200g)branzaproaspatavaci+5masline+1ardeigras,1castravete

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omletadin2oua(simplasaucusunca,ciuperci,marar),prajitaintigaieantiaderentafaraulei+2pesmeti+1rosie

DEJUN

1 sandwitch cu 2 felii de paine sau bagheta + carne slaba (pui, curcan, roast beef) + legume proaspete (salata verde, rosie,
morcov,telina)+1iaurtdietetic.Carneapoatefiinlocuitacupesteafumatsautoninconserva.
1salatamareasortatadinlegumeproaspetecu50gbranzatelemeasau1mozzarella,5masline+1chifla.Branzapoatefiinlocuita
cu1cutieconservadetoninsucpropriu(apacusare).
1canasupainstant+1cutie(200240g)cottagecheese(branzicadecasa)+1rosie,1castravete,1morcov,2crengutetelina,5
masline
1portiepaste(catincapintrofarfuriedeciorba)facutepebazadesosderosiiincaresepotadauga:ciuperci,masline,suncaslaba,
ton,ceapa,morcov,carnedevita,servitecu2lingurideparmezanras
1sandwichtipshaormafacutculipiesicarnedepui(faracartofiprajitisimaioneza)+1salataasortata
1supa+1portiedesushi(68biledeorezcudiferitetipuridepestecrud,hreansisosdesoia)

CINA

Filepeste(somon,crap,pastrav,ton)marecatpalma(200250g)lagratarsaucuptor+1cartoffiertsaucoptincoajacu1lingura
smantana(12%grasime)+1salataverde
2feliicarneslaba(curcan,roastbeef,muschifiledeporc,muschidevitalacuptor)+legumeasortatefiertelaabur(broccoli,conopida,
spanac,dovlecel)+1feliepaine
pieptpuigratarcuierburiaromate+50gpastefiertecu1cubdeunt+salataasortata
1kebabdeporc,puisauiel+4,5lingurideorezfiert+legumelagratar(ciuperci,ardei,dovlecel,ceapa)+salataverde.Kebabulpoate
fiinlocuitcu2frigaruideporc,puisaumiel
200gcarnedepuisauporctaiatafasiisubtirisubtirisirumenitafaraulei+1/2borcandesospebazaderosiisilegume+56linguri
orezfiert
2feliicarnerece(careafostanteriorgatitalacuptor)+salataorientala45linguri+1salataverdesau56muraturi
1feliecarne(150200g)porc,vitasaupuipreparatelagratar+45linguripiuredecartofi+1salataasortatasau56muraturi.Carnea
poatefiinlocuitacuorgane(ficat,ficatei,rinichi)preparatelagratar.

GUSTARE1pezi:

1pahardevin
1pahardesucdefructe
1ciocolatacaldasaucaffefrape
12fructeproaspetemancatela12oredupaomasaprincipala(mere,citrice,kiwi,pepene)
1castronelsalatadefructeasortate
2cupeinghetatasauserbetdefructecumaxim7%grasime
1iaurtmic+2pesmeti
1oufiert+1iaurt
23tableteciocolata
bastonasedelegumeprospete(castravete,morcov,telina,ardeigras,ridichi)+2linguribranzavaci

GUSTARESPECIALA1pesaptamana

2clatitecugemsau1papanas
1portieplacintasautartacufructesaubranza
1inghetataasortatadeoricetipsaumoussedeciocolata
1portiecartofiprajiti
1portiepizza(2triunghiuri)
25gnuci,alune,fistic,seminte
1castronelpopcorn
1cocktailalcoolicsau1aperitivalcoolic
1strguresau2banane
30gbranzafrantuzeasca,swaitzer

MEMOLIST

DA NU

PAINEASICEREALELE

Nupaineaingrasa,cialimentelepecareleconsumamimpreunacuaceasta.Alegetivarianteleintegralemaibogateinfibre,
vitaminesimaisatioase.

paineintegralasaucumulticereale Specialitati:chifle,batoane,covrigi

painegataprajitafaragrasime Patiserie:oricetipdulcesausarat

bagheta Cerealedemicdejuncumiere,ciocolatasaufructeuscate
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cerealedemicdejunbogateinfibre,musli

CARTOFI,OREZSIPASTEFAINOASE

Alaturidepaine,staulabazauneialimentatiiechilibrate.Inmodnormalelesuntsaraceingrasime,daravetigrijalamodulin
carelegatiti.Pastelesiorezulsuntmaibogateinvitaminesifibresitinmaibinedefoame.

Cartofinatur,piuresaucopti,salataorientala Cartofiprajiti,trasilatigaie,cubranza

Pastefiertecusosderosii Pastecusosdebranzasausmantana

Orezfiert,simplusauculegume Crochete,chipsuri

Pilaf

Pizza

LEGUME

Obligatoriu,infiecareziavemnevoiede200300g,depreferintaproaspetesicrude.Alegetilegumelecolorateputernic,care
continmaimultevitamine.Cruditatilenuaurestrictiidecantitate,cuconditiasafitiatenticusosurile.

Legumeproaspete Conservedelegumeinsos

Legumecongelate Legumegratinatecuuntsausmantana

Conservedelegumeinapacusaresauotet Tocanitedelegumecuulei

Supesaucrmedelegumefaragrasime Salatedelegumecumaioneze

FRUCTE

Suntdulcisitrebuieconsumatecuatentie,maximdouabucatipezi(200400g)

Fructeproaspete,salatedefructe Cirese,struguri,prune

Fructeinconserva,variantalight Fructe,caise,smochine

Fructecongelate Fructeoleaginoase:nuci,alune,migdale

Compotdefructefarazahar

BRANZETURI

Contrar aparentelor, branza ingrasa, deoarece contine intre

2080% grasime. Preferati branzeturile proaspete sau
variantele light, iar cascavalul si telemeaua folositile ca si
condiment,rase(12linguri)

Branzaproaspatadevaci Branzadevacigrasa

Branzicadecasa Pastedebranza,branzatopita

Cremedebranzalight Cascaval,swaitzer

Telemea,mozzarellasicascumaxim30%grasime Branzeturifrantuzesti

Parmezanras

Laptesiproduselactate

Alegetile in varianta partial degresata si, pe cat posibil fara

fructe sau cereale (puteti adauga voi fructe proaspete sau
cerealebogateinfibre).Evitatiiaurtulcu0%grasime,contine
doarzersigelatina.

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Laptecu1,5%grasime Lapteintegral

Laptebatut,iaurtmaxim3%grasime Iaurtcufructesaumusli,iaurtgras

Smantanamaxim12%grasime Laptecondensat,milkshake

Deserturipebazadelapte(budinci,crme)

Pestesifructedemare

Sunt bogate in proteine si oligoelemente, iar pestele contine

acizi grasi esentiali si grasimi sanatoase. Ideal consumate 2
ori/saptamana.

Oricetipdepesteproaspatsaucongelatfarapiele,gatitfara
grasime

Conserveinsosnatural(apacusare)sauotet

Oricefeldefructedemare

Ogrmadde Dacai Monturilese Dacai Dacai cetipdepericol

paraziivoriei papiloamemari dizolvain2zile, papiloamemari papiloamemari seascundein
dimineaadac peceaf, doaramlegatpe peceaf, peceaf, aceastaboalasi
naintede nseamnc picioro nseamnc nseamnc cumsascapide
culcarebei... trebuieste trebuieste trebuieste ea?
opreti... opreti... opreti...

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