Valoarea nutritiva a alimentelor

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

Calorii Grasimi Colesterol Fibre Sare

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 Kcal Lapte 67 integral 3.5% grasime Lapte 57 semidegresat 1.5% Lapte 2.8% 57 grasime Iaurt din 72 lapte integral Iaurt din 39 lapte degresat Iaurt cu 98 fructe partial degresat Branza de 150 vaci Telemea de 273 vaca Telemea de 305 oaie Cascaval 283 Penteleu Cascaval 423 Dobrogean Cascaval 392 Tilsit Parmezan 397 P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 3 5 0 3.5 66 4 12 3.1 3 4 4 4 15 19 19 25 29 25 33 4.6 5 5 5 16 4 1 1 1 1 1 1 0 0 0 0 0 0 0 0 0 0 0 0 1.5 2.8 3.5 0.1 2 8 20 24 19 32 32 29 0 0 0 0 0 66 0 0 0 0 0 0 0 0 0 0 0 4 0 0 0 0 0 0 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 P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 126 19 0 0 5-8 51 3 70 223 16 0 0 16 50 2 140 120 107 144 128 368 176 240 105 207 164 124 122 181 116 18 17 22 10 15 19 15 21 19 21 22 21 17 21 0 0 3 1 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5 4 5 9 32 10 18 1 13 8 3 3 12 3 34 0 25 34 46 46 50 48 59 66 66 66 0 47 5 0 0 4 10 10 2 12 3 3 3 3 0 17 350 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 P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 277 11 2 0 25 0 0 100 478 366 391 294 333 295 261 23 12 17 5 22 13 20 1 0 0 0 0 0 0 0 0 0 0 0 0 0 42 33 34 21 26 26 20 46 46 0 0 0 0 0 10 10 0 0 0 0 0 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 P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 231 20 0 0 9-15 44 29 74 364 243 164 147 16 18 23 22 0 0 0 1 0 0 0 0 31 17 5-8 5 31 31 31 34 22 22 22 19 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 P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 10 2 0 2 0 0 0 0 21 1 4 2 0 0 0 0 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 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 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 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 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 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 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 0 0 0 0 0 0 0 0 0 0

OUA Aliment Kcal P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 100g ou 167 13 1 0 11 40 16 470 integral 1 ou cca 60 g 88 7 1 0 6 40 16 280 LEGUMINOASE Aliment Fasole alba boabe Fasole alba conservata Linte Mazare uscata Kcal P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 301 21 48 17 2 0 0 0 176 325 342 11 24 23 29 52 57 4 11 17 0 1 1 0 0 0 0 0 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

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

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 P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 56 1 13 1 0 0 0 0 84 0 20 1 0 0 0 0 86 46 63 33 60 278 41 40 60 46 58 77 52 32-36 1 1 1 1 1 2 1 1 0 1 1 1 1 1 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 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 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 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 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 0 0 0 0 0 0 0 0 0 0 0

28-37 1 48 1 68 0 62 50 53 1 1 1

78-84 1 280 2 61 1 242 53 4 1

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 P(g) HC(g) FA(g) L(g) AGS(%) AGPN(%) COL(mg) 31 0 7 0 0 0 0 0 45 48 47 69 17 72 251 1 1 0 0 1 0 0 10 11 12 17 3 18 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 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. 10

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.

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