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zilnic (exercitii de tip aerobic)6: o plimbare scurta (15- 30 min)7 cu ritm moderat-intens/alergare
usoara, dupa fiecare masa, in special dupa masa de seara
sau 30-60min8 cu ritm intens la 15min dupa masa principala a ziei si dupa cea de seara
30 min (2-3 zile/sapt) de exercitii fizice de rezistenta, de tipul ridicarii de greutati / sala de forta
(adaptate conditiei medicale a fiecarui pacient)
vom avea in vedere si urmatoarele activitati:
o coborat-urcat scari in locul utilizarii liftului
o mers pe jos cateva statii in loc de autobuz/tramvai
o mers alert, alergare usoara, bicicleta, inot
in cazul persoanelor cu exces ponderal mare, pentru protejarea articulatiilor (genuchi, picior), se
recomanda activitati fizice care nu suprasolicita aceste articulatii, precum:
o bicicleta/bicicleta ergonomica
o inot / aquagym (gimnastica/fitness in bazin)
o
De consumat zilnic: (regim alimentar pt o perioada de 6-7 luni)
1. OVAZ / fulgi de ovaz > 200-300gr --- fiert in lapte degresat/lapte de soia/lapte de migdale. Se pot
9
adauga si alte cereale precum: orz, secara, mei, hrisca, amarant, quinoua, sorg... dar ovazul (sau
eventual orzul) sa fie in proportia cea mai mare (peste 75%).
Pentru gust se pot adauga fructe de padure, seminte, nuci, scortisoara, cacao, vanilie.
Efecte ovaz/orz
Scade valarea colesterolului sanguin10 - Ovazul11 fiert (sau taratele de ovaz si in proportie mai mica, cele de
orz) contine o substanta numita beta-glucan, care se leaga de colesterolul si sarurile biliare prezente in intestin si
duce la scadere colesterolului sangvin (LDL colesterol).
scade glicemia postprandiala12 13 (glicemia data de masa)
Scadere in greutate14
2. O portie din leguminoase: fasole pastai, fasole boabe (alba, rosie, neagra), linte, soia, branza tofu,
naut, humus, mazare, bob
3. Legume/verdeturi – 2 portii zilnic din urmatoarele:
a. salata verde/rosie/iceberg/china, alte tipuri, spanac, andive, ceapa verde/rosie/alba, praz,
usturoi verde, frunze de telina, urzici, stevie, patrunjel …
b. crucifere: varza alba/rosie, brocoli, conopida, varza de Bruxelles, napul, hreanul, ridiche (alba,
rosie, neagra), varza kale, gulia, salata rucola
c. rosii, castraveti, ardei, vinete, dovlecei, morcovi, radacinoase, cartofi
4. Semintele de in– doar rasnite: 2 linguri (30gr) – contin acizi grasi Omega 3, fibre, lignani in cantitate foarte mare
(substante puternic anticancerigene)
Efecte ale inului - Scade colesterolul sangvin15 16 17 18 19
- scade TA20 - 30gr/zi seminte de in, timp de 6 luni, pot scade TAS cu 15mmHg si TAD cu 7mmHg
5. Nuci si seminte: 30-50 gr/zi, neprajite, nesarate.
Nuci, seminte de floarea soarelui, dovleac, caju, migdale, fistic, alune de padure, seminte de
canepa - continut crescut de acizi grasi Omega 3, proteine (30% - toti aminacizii esentiali) si fibre, seminte de chia
(continut crescut de acizi grasi Omega 3 si fibre).
Semintele pot fi consumate macinate cu rasnita de cafea, de catre persoanele care au probleme cu dantura.
6. Fructe de padure: zmeura, mure, merisor, afine, coacaze, catina, macese, dude, goji… dar nu confiate.
Afinele 30-50gr/zi (consumate timp de 3-6 luni, zilnic)
Scad valoarea colesterolului LDL21 cu o medie de aprox 50mg/dl si cresc HDL colesterolul cu 17mg/dl.
scad riscul de boala cardiovasculara22 cu 12-32%.
imbunatatesc activitatea cognitiva (memoria de durata lunga23, performanta cognitiva pe termen scurt24)
Amla (agrise indiene) 25 (500mg de extract zilnic timp de 12 saptamani)
Scad semnificativ valoarea trigliceridelor (de la o medie de 261mg/dl la 171mg/dl
Colesterolul total (de la o medie de 231mg/dl la 177mg/dl) si LDL (de la o medie de 149mg/dl la 111mg/dl)
Amla induce o scadere similara cu simvastatina26 a colesterolului total si LDL
3gr pulbere de amla administrata zilnic a indus cresterea HDL si scaderea LDL si a glicemiei 27
7. 3-4 fructe proaspete zilnic
Ciuperci
De evitat:
Margarina vegetala -> Atentie!! torturile, prajiturile, prod de patiserie contin foarte multa margarina
Prajelile – NU carne, peste, oua, cartofi, ciuperci, chiftele, ceapa prajite
Cascavalul…poate ajunge sa aiba 60% din calorii sub forma de grasime, branza grasa, untul
Bauturile carbogazoase (Coca Cola, Fanta, Pepsi, etc…), sucurile de fructe, mustul
Ouale, (contin foarte mult colesterol.... aproximativ 200mg/un ou = cantitatea maxim admisa pt toate alimentele
consumate intr-o zi intreaga de catre un pacient supraponderal/obez care trebuie sa slabeasca)
Alimente cu continut crescut de grasimi trans -> biscuiti, croissant, margarina, crackers, chipsuri,
popcorn (pregatit la microunde), gogosi, alimente prajite (cartofi prajiti, chipsuri, nuggets), produse
pastrate sub forma congelata (pizza, prajituri)
Alte recomandari
Lactatele se vor consuma doar degresate.
Uleiul, consumat in cantitati mici, va fi de preferinta de masline, presat la rece. La felurile de mancare
preparate termic, uleiul se va adauga dupa racirea acestora.
Atentie!!! Pentru o perioada de 3-6 luni se vor limita produsele de origine animala la aproximativ
400gr/sapt28.
Insa trecerea la aceasta dieta se va face treptat in decurs de cateva saptamani. Initial se va reduce numarul
de mese dintr-o zi la care se consuma alimente de origine animala, de la 3 mese la 2 mese si apoi la o singura
masa. Apoi vom alterna zilele, in care la o singura masa se vor consuma alimente de origine animala (lactate,
peste, carne – max 100gr/zi), cu zilele in care se vor manca doar alimente de origine vegetala (dieta de post).
Apa – 2 litri/zi
nu se va consuma apa in timpul meselor si cel putin 2 ore dupa masa
dimineata pe stomacul gol se vor bea 1-2 pahare de apa usor incalzita
EFECTELE acestui regim alimentar29 - mentinut timp de 7 luni de 13 pacienti cu diabet zaharat tip 2, cu
suprapondere sau obezitate (IMC medie = 34,3kg/m2....valori individuale pt IMC intre 25.0 si 45.6kg/m2)
TA sistolica a scazut cu 27mmHg (de la 148/87mmHg la 121/74)
Hemoglobina glicozilata HbA1c a scazut cu 2,4% (de la o valoare medie de 8,2% la 5,8%)
Trigliceridele au scazut cu 68mg/dl (de la 171mg/dl la 103mg/dl)
Colesterolul HDL (colesterolul bun) a crescut de la 48,3 la 52,6mg/dl
Numarul mediu de medicamente necesare zilnic (pt controlul diabetului si tensiunii arteriale) a scazut de la 4.3 la 1.4
IMC mediu (indice de masa corporala) a scazut de la 34.3 la 26.8kg/m2. O scadere ponderala medie de aproximativ 20 kg
in 7 luni
Recomandari HIPERCOLESTEROLEMIE30
1. Scadere in greutate (in cazul persoanelor supraponderale si obeze).
2. Cresterea nivelului de activitate fizica.
activitatea fizica intensa creste supravietuirea in special la varstnici si la pacientii cu HTA31 (cu cat
este mai intensa sau prelungita cu atat rezultatele sunt mai bune – se va adapta conditiei medicale a fiecarui pacient)
activitatea fizica redusa/ sedentarismul – mai nocive decat fumatul, boala cardiovaculara sau
DZ32
activitatea fizica intensa33 (de 2-3 ori/saptamana – alergare in aer liber, alergare pe banda, inot,
ciclism, sala de forta – cu cresterea pulsului la 70-90% din capacitatea maxima) duce la cresterea
rezistentei fizice, scaderea partiala/totala a necesarului de medicamente antihipertensive, cresterea capacitatii
pulmonare si a fractiei de ejectie (capacitatea inimii de a pompa sange), creste longevitatea
zilnic (exercitii de tip aerobic)34: o plimbare scurta (15- 30 min)35 cu ritm moderat-intens/alergare
usoara, dupa fiecare masa, in special dupa masa de seara
sau 30-60min36 cu ritm intens la 15min dupa masa principala a ziei si dupa cea de seara
30 min (2-3 zile/sapt) de exercitii fizice de rezistenta, de tipul ridicarii de greutati / sala de forta
(adaptate conditiei medicale a fiecarui pacient)
vom avea in vedere si urmatoarele activitati:
o coborat-urcat scari in locul utilizarii liftului
o mers pe jos cateva statii in loc de autobuz/tramvai
o mers alert, alergare usoara
o bicicleta, inot
O portie din leguminoase: fasole pastai, fasole boabe (alba, rosie, neagra), linte, soia, branza
tofu, naut, humus, mazare, bob
Legume/verdeturi – 2 portii zilnic din urmatoarele:
o salata verde/rosie/iceberg/china, alte tipuri, spanac, andive, ceapa verde/rosie/alba, praz, usturoi
verde, frunze de telina, urzici, stevie, patrunjel …
o crucifere: varza alba/rosie, brocoli, conopida, varza de Bruxelles, napul, hreanul, ridiche (alba,
rosie, neagra), varza kale, gulia, salata rucola
o rosii, castraveti, ardei, vinete, dovlecei, morcovi, radacinoase, cartofi
4. Diminuarea semnificativa a aportului de grasimi saturate, grasimi trans si colesterol. Astfel vor fi
evitate: ouale, cascavalul, branza grasa, untul, margarina vegetala, uleiul de cocos si de palmier,
prajelile, prajiturile, produsele de patiserie. Vor fi consumate lactate doar degresate.
5. In cazul pacientilor cu diabet zaharat, normalizarea glicemiilor duce la scaderea nivelului lipidelor
serice (in special a trigliceridelor, dar si a colesterolului).
Steatoza Hepatica (Ficatul gras)
Foarte important: scaderea graduala in greutate (in cazul pacientilor supraponderali/obezi) –
obtinuta prin activitate fizica si reducerea aportului alimentar56 57
Restrictia calorica obtinuta fie prin regim alimentar fie prin operatii bariatrice duc la
diminuarea/remisia steatozei hepatice, steato-hepatitei si fibrozei 58
O scadere in greutate de 3-5% duce la diminuarea steatozei hepatice
O scadere in greutate de 5-7% duce la diminuarea inflamatiei hepatice
O scadere in greutate de 7-10% => remisia steatozei hepatice sau a steato-hepatitei non-alcoolice
Intr-un studiu59, pentru o scadere in greutate > 10% (obtinuta in 52 saptamani) => la 90% din
pacienti s-a constatat remisia NASH (steatohepatitei), iar 45% au obtinut regresia fibrozei
Activitate fizica
- Exercitiile aerobe, diminueaza steatoza hepatica chiar in absenta scaderii in greutate 60
Exercitiile fizice de intensitate moderat-inalta sunt mai eficiente decat cele de intensitate
mica-moderata61, pentru imbunatatirea parametrilor hepatici.
Activitatea fizica intensa – 30-40min, de activitate fizica intensa (sub forma de serii de exercitii
alternand cu pauze – pe bicicleta ergonomica), efectuate de 3 ori pe saptamana, timp de 12 saptamani a
dus la reducerea steatozei hepatice.62
Recomandari:
zilnic (exercitii de tip aerobic)63: o plimbare scurta (15- 30 min)64 cu ritm moderat-intens/alergare
usoara, dupa fiecare masa, in special dupa masa de seara
sau 30-60min65 cu ritm intens la 15min dupa masa principala a ziei si dupa cea de seara
30 min (2-3 zile/sapt) de exercitii fizice de rezistenta, de tipul ridicarii de greutati / sala de forta
(adaptate conditiei medicale a fiecarui pacient)
vom avea in vedere si urmatoarele activitati:
o coborat-urcat scari in locul utilizarii liftului
o mers pe jos cateva statii in loc de autobuz/tramvai
o mers alert, alergare usoara
o bicicleta, inot
in cazul persoanelor cu exces ponderal mare, pentru protejarea articulatiilor (genuchi, picior), se
recomanda activitati fizice care nu suprasolicita aceste articulatii, precum:
o bicicleta/bicicleta ergonomica
o inot / aquagym (gimnastica/fitness in bazin)
6. Fructe de padure: zmeura, mure, merisor, afine, coacaze, catina, macese, dude, goji… dar nu confiate.
Afinele 30-50gr/zi (consumate timp de 3-6 luni, zilnic)
Scad valoarea colesterolului LDL78 cu o medie de aprox 50mg/dl si cresc HDL colesterolul cu 17mg/dl.
scad riscul de boala cardiovasculara79 cu 12-32%.
imbunatatesc activitatea cognitiva (memoria de durata lunga80, performanta cognitiva pe termen scurt81)
Amla (agrise indiene) 82 (500mg de extract zilnic timp de 12 saptamani)
Scad semnificativ valoarea trigliceridelor (de la o medie de 261mg/dl la 171mg/dl
Colesterolul total (de la o medie de 231mg/dl la 177mg/dl) si LDL (de la o medie de 149mg/dl la 111mg/dl)
Amla induce o scadere similara cu simvastatina83 a colesterolului total si LDL
3gr pulbere de amla administrata zilnic a indus cresterea HDL si scaderea LDL si a glicemiei 84
De evitat:
Evita consumul de bauturi alcoolice
Se recomanda diminuarea aportului de:
- acizi grasi saturati (grasimi alimentare care la temperatura camerei se afla in stare solida),
- colesterol85 86 - aportul de colesterol este asociat cu un risc de 2.5 ori mai mare pentru ciroza si cancer hepatic in
cazul pacientilor cu steato-hepatita nonalcoolica. Colesterolul din dieta duce la progresia bolii hepatice la pacientii cu
hepatita cronica VHC87.
- Fructoza (bauturi carbogazoase, sucuri de fructe, alimente procesate indulcite cu fructoza) – duce
la cresterea tesutului adipos visceral, a cantitatii de calorii ingerate, induce hiper-trigliceridemie si hiperuricemie,
cresterea severitatii steatozei hepatice88, inflamatiei si fibrozei hepatice.89
Margarina vegetala -> Atentie!! torturile, prajiturile, prod de patiserie contin foarte multa margarina
Prajelile – NU carne, peste, oua, cartofi, ciuperci, chiftele, ceapa prajite
Cascavalul…poate ajunge sa aiba 60% din calorii sub forma de grasime, branza grasa, untul
Bauturile carbogazoase (Coca Cola, Fanta, Pepsi, etc…), sucurile de fructe, mustul
Ouale, (contin foarte mult colesterol.... aproximativ 200mg/un ou = cantitatea maxim admisa pt toate alimentele
consumate intr-o zi intreaga de catre un pacient supraponderal/obez care trebuie sa slabeasca)
Alimente cu continut crescut de grasimi trans -> biscuiti, croissant, margarina, crackers, chipsuri,
popcorn (pregatit la microunde), gogosi, alimente prajite (cartofi prajiti, chipsuri, nuggets), produse
pastrate sub forma congelata (pizza, prajituri)
Alte recomandari
Lactatele se vor consuma doar degresate.
Uleiul, consumat in cantitati mici, va fi de preferinta de masline, presat la rece. La felurile de mancare
preparate termic, uleiul se va adauga dupa racirea acestora.
Atentie!!! Pentru o perioada de 3-6 luni se vor limita produsele de origine animala la aproximativ
400gr/sapt90.
Insa trecerea la aceasta dieta se va face treptat in decurs de cateva saptamani. Initial se va reduce numarul
de mese dintr-o zi la care se consuma alimente de origine animala, de la 3 mese la 2 mese si apoi la o singura
masa. Apoi vom alterna zilele, in care la o singura masa se vor consuma alimente de origine animala (lactate,
peste, carne – max 100gr/zi), cu zilele in care se vor manca doar alimente de origine vegetala (dieta de post).
Apa – 2 litri/zi
nu se va consuma apa in timpul meselor si cel putin 2 ore dupa masa
dimineata pe stomacul gol se vor bea 1-2 pahare de apa usor incalzita
EFECTELE acestui regim alimentar91 - mentinut timp de 7 luni de 13 pacienti cu diabet zaharat tip 2, cu
suprapondere sau obezitate (IMC medie = 34,3kg/m2....valori individuale pt IMC intre 25.0 si 45.6kg/m2)
TA sistolica a scazut cu 27mmHg (de la 148/87mmHg la 121/74)
Hemoglobina glicozilata HbA1c a scazut cu 2,4% (de la o valoare medie de 8,2% la 5,8%)
Trigliceridele au scazut cu 68mg/dl (de la 171mg/dl la 103mg/dl)
Colesterolul HDL (colesterolul bun) a crescut de la 48,3 la 52,6mg/dl
Numarul mediu de medicamente necesare zilnic (pt controlul diabetului si tensiunii arteriale) a scazut de la 4.3 la 1.4
IMC mediu (indice de masa corporala) a scazut de la 34.3 la 26.8kg/m2. O scadere ponderala medie de aproximativ 20 kg
in 7 luni
Recomandari HTA
1. Activitatea fizica intensa92 (de 2-3 ori/saptamana – alergare in aer liber, alergare pe banda, inot, ciclism, sala
de forta – cu cresterea pulsului la 70-90% din capacitatea maxima) duce la cresterea rezistentei fizice, scaderea
partiala/totala a necesarului de medicamente antihipertensive, cresterea capacitatii pulmonare si a fractiei de ejectie
(capacitatea inimii de a pompa sange), creste longevitatea
2. Scadere in greutate (pt supraponderali/obezi), prin scaderea aportului alimentar. Tesutul adipos in
exces contribuie la cresterea TA.
3. Scaderea aportului de sare (max 5 grame/zi)
4. Cresterea consumului de fructe si legume93 (8-10 portii/zi).
5. Semintele de in consumate zilnic94 (doar rasnite: 2 linguri = 30gr), timp de 6 luni, pot scadea TA sistolica cu
15mmHg si TA diastolica cu 7mmHg
6. Lactatele se vor consuma doar cele cu continut scazut in grasimi.
7. Evitarea consumului de alcool, cafea, bauturi energizante. (cafeina poate creste semnificativ TA pe termen
scurt chiar si la normotensivi)
8. Durata scurta a somnului95/insomnia/sindromul de apnee in somn... duc la cresterea TA (prin
eliberarea hormonilor de stres).
Recomandari HIPERURICEMIE96
Activitate fizica constanta dar moderata
Scaderea in greutate duce la diminuarea nivelului de acid uric
Cresterea consumului de carbohidrati complexi (cereale integrale, legume, verdeturi, fructe)
Alimentele de origine vegetala bogate in purine (spanac, asparagus) nu cresc nivelul de acid
uric sau frecventa atacurilor de guta
Proteine in special din leguminoase (linte, naut, fasole…)
Lactate degresate
vitamina C
Apa – 2 litri/zi
nu se va consuma apa in timpul meselor si cel putin 2 ore dupa masa
dimineata pe stomacul gol se vor bea 1-2 pahare de apa usor incalzita
2. Dieta
o intr-un studiu recent116 117, in care pacientii cu SM recurent-remisiva, au fost urmariti doar
12 luni, o dieta vegana cu un continut scazut de grasimi nu a aratat imbunatatiri
semnificative la evaluarile RMN, nici in ceea ce priveste rata recurentei sau a dizabilitatilor
(evaluate prin scorul EDSS). Anterior, un alt studiu118 119cu o dieta similara, mentinuta pe o
perioada indelungata (34 ani), a raportat o scadere semnificativa a deteriorarii in contextul
bolii, cu un beneficiu maxim (disabilitate minima) pentru cei care au aderat la aceasta dieta
la debutul afectiunii.
o o dieta fara gluten (fara cereale care contin gluten: grau, secara, orz, ovaz) – a aratat un efect
neuroprotectiv in 2 studii120 121
o femeile care au avut un consum crescut de lactate in adolescenta, au un risc crescut de a
dezvolta SM122 123
o intr-un studiu (HOLISM)124 pacientii diagnosticati cu MS care nu au cosumat lactate, au fost
mai putini predispusi la a raporta recurente ale bolii si au raportat o calitate a vietii
superioara, in comparatie cu pacientii cu SM care consumau lactate
1
Melanie J. Davies & David A. D’Alessio & Judith Fradkin & Walter N. Kernan & Chantal Mathieu & Geltrude
Mingrone & Peter Rossing & Apostolos Tsapas & Deborah J. Wexler & John B. Buse – “Management of
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EFSA opinion reference European Commission regulation – Foods, Nutrients and Food Ingredients with
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cholesterol. High cholesterol is a risk factor in the development of coronary heart disease”
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Shen, X. L; Zhao, T; Zhou, Y; Shi, X; Zou, Y; Zhao, G (2016). "Effect of Oat β-Glucan Intake on Glycaemic
Control and Insulin Sensitivity of Diabetic Patients: A Meta-Analysis of Randomized Controlled
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Francelino Andrade, E; Vieira Lobato, R; Vasques Araú jo, T; Gilberto Zangerô nimo, M; Vicente Sousa, R; José
Pereira, L (2014). "Effect of beta-glucans in the control of blood glucose levels of diabetic patients: A systematic
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of a meal contributes to the reduction of the blood glucose rise after that meal”
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Mani UV1, Mani I, Biswas M, Kumar SN. - An open-label study on the effect of flax seed powder (Linum
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https://www-ncbi-nlm-nih-gov.ezproxy.umf.ro/pubmed/22432725
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Authorised EU Health Claims, Volume 1, Art 13(1) – “ALA contributes to the maintenance of normal blood
cholesterol levels”
48
Rodriguez-Leyva D1, Weighell W, Edel AL, LaVallee R, Dibrov E, Pinneker R, Maddaford TG, Ramjiawan
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