{"id":11132,"date":"2019-02-05T09:00:47","date_gmt":"2019-02-05T07:00:47","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=11132"},"modified":"2024-10-23T15:50:57","modified_gmt":"2024-10-23T12:50:57","slug":"stevia-mierea-sau-zaharul-brut-cu-ce-indulcesti-sanatos","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/stevia-mierea-sau-zaharul-brut-cu-ce-indulcesti-sanatos\/","title":{"rendered":"Stevia, mierea sau zaharul brut \u2013 cu ce indulcesti sanatos?"},"content":{"rendered":"<p style=\"text-align: justify;\">Carbohidratii bazati pe zahar din care iti iei energia zilnica fac parte din alimentatia ta sub multe forme. Cele mai cunoscute forme de a indulci sunt zaharul (cel brut fiind varianta recomandata) si mierea (cat se poate de naturala), dar in peisaj a aparut de ceva timp si stevia (obtinuta din extracte de plante). Mierea de albine, stevia si zaharul sunt toate produse de origine naturala, toate te pot ajuta sa iti indulcesti ceaiul sau prajiturile de casa, dar fiecare iti afecteaza organismul intr-un mod diferit, incingand o competitie pentru a obtine locul I pe podiumul indulcitorilor sanatosi.<\/p>\n<p style=\"text-align: justify;\">Pentru a determina diferentele dintre ele, trebuie sa descoperi indicele glicemic (IG; masoara efectele carbohidratilor asupra nivelului de glucoza in sange si este prietenul tau cel mai bun daca vrei sa previi diabetul), numarul de calorii si nutrientii pe care ti-i aduce fiecare in organism.<\/p>\n<h2 style=\"text-align: left;\">Mierea de albine \u2013 pro si contra<\/h2>\n<ul>\n<li><strong>40% fructoza + 30% glucoza + 30% <\/strong><strong>apa, polen si minerale <\/strong><\/li>\n<li><strong>82,4% carbohidrati<\/strong><\/li>\n<li><strong>304 kcal\/100 g<\/strong><\/li>\n<li><strong>IG = 30-64 (cu cat contine mai multa fructoza, cu atat IG e mai scazut)<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-11136 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/miere-de-albine.jpg\" alt=\"miere de albine\" width=\"1920\" height=\"1281\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/miere-de-albine.jpg 1920w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/miere-de-albine-324x216.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/miere-de-albine-768x512.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/miere-de-albine-728x486.jpg 728w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/>Mierea a fost descrisa drept \u201enectarul zeilor\u201d, este naturala, produsa de albine (din nectarul colectat din flori si amestecat cu enzime proprii) si folosita din Antichitate drept indulcitor. Fata de zahar, are o serie de avantaje: <a href=\"https:\/\/www.sanovita.ro\/miere-salcam-jajin-229.html?utm_medium=blog&amp;utm_source=retetablog-stevia-mierea-sau-zaharul-brut-cu-ce-indulcesti-sanatos\" target=\"_blank\" rel=\"noopener\"><strong>mierea de albine<\/strong><\/a> are mai multi nutrienti (aminoacizi, antioxidanti, enzime, minerale, vitamine), nu este la fel de procesata, este mai dulce decat zaharul (deci este nevoie de mai putina pentru a indulci ceva) si este mai usor de digerat decat zaharul (deoarece contine enzime care au actionat partial asupra fructozei si glucozei din ea).<\/p>\n<p style=\"text-align: justify;\">Mierea are 304 kcal\/100 g (dar, raportat la volum, are mai multe decat zaharul, deci nu inlocui o lingurita de zahar cu una de miere, pentru ca vei inlocui 16 g cu 28 g si vei consuma mai multe calorii!). Consumata in exces, mierea creste riscul de ingrasare, probleme dentare, diabet de tip 2 si boli de inima. Mierea de albine este interzisa copiilor sub 1 an, pentru ca poate contine spori inactivi de <em>Clostridium botulinum<\/em>, bacteria responsabila pentru botulism, care se poate inmulti rapid in intestinele nou-nascutilor, a caror imunitate nu este inca puternica.<\/p>\n<h2 style=\"text-align: left;\">Zaharul \u2013 pro si contra<\/h2>\n<ul>\n<li><strong>sucroza\/zaharoza = 50% glucoza + 50% fructoza<\/strong><\/li>\n<li><strong>99,98% carbohidrati<\/strong><\/li>\n<li><strong>380-406 kcal\/100 g<\/strong><\/li>\n<li><strong>IG = 58-68<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-11138 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/zahar-brut.jpg\" alt=\"zahar brut\" width=\"1920\" height=\"1280\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/zahar-brut.jpg 1920w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/zahar-brut-324x216.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/zahar-brut-768x512.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/zahar-brut-729x486.jpg 729w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/>Zaharul alb, de masa, este obtinut din rafinarea zaharului brut (obtinut din trestie de zahar sau sfecla de zahar), printr-un procedeu care indeparteaza complet melasa si care nu ii lasa niciun beneficiu la nivel de vitamine si minerale \u2013 practic este vorba despre calorii goale. Zaharul brun este obtinut prin adaugarea de melasa zaharului alb sau prin rafinarea partiala a zaharului brut, pastrand reziduuri de melasa in acesta. <a href=\"https:\/\/www.sanovita.ro\/zahar-brut-din-trestie-1-kg-125.html?utm_medium=blog&amp;utm_source=retetablog-stevia-mierea-sau-zaharul-brut-cu-ce-indulcesti-sanatos\" target=\"_blank\" rel=\"noopener\"><strong>Zaharul brut<\/strong><\/a> este cel mai sanatos dintre toate trei: nu este rafinat, este cel mai putin procesat tip de zahar si contine minerale (calciu, potasiu, fier si magneziu). 100 g de zahar are 387 kcal (alb), 380 kcal (brun) sau 406 kcal (brut, marca Sano Vita). Citeste si articolul nostru despre <strong><a href=\"https:\/\/www.sanovita.ro\/blog\/zahar-brut-sau-zahar-alb\/\">zahar brut sau zahar alb<\/a><\/strong>, pentru mai multe informatii utile!<\/p>\n<p style=\"text-align: justify;\">Zaharul are un index glicemic mai mare decat mierea (deci ridica mai rapid nivelul zaharului din sange, iti da energie pe moment, dar ulterior te simti obosita), are mai multe zaharuri si carbohidrati\/100 g si un consum ridicat atrage dupa sine riscul de obezitate, probleme dentare, boli de inima, alterarea functiei ficatului si diabet de tip 2.<\/p>\n<h2 style=\"text-align: left;\">Stevia \u2013 pro si contra<\/h2>\n<ul>\n<li><strong>100% glicozide<\/strong><\/li>\n<li><strong>0% carbohidrati<\/strong><\/li>\n<li><strong>0 kcal\/100 g<\/strong><\/li>\n<li><strong>IG = 0<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-11140 aligncenter\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/stevia-indulcitor.jpg\" alt=\"stevia indulcitor\" width=\"1920\" height=\"1276\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/stevia-indulcitor.jpg 1920w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/stevia-indulcitor-324x215.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/stevia-indulcitor-768x510.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/stevia-indulcitor-731x486.jpg 731w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/>Stevia este obtinuta din frunzele plantei <em>Stevia rebaudiana<\/em> si are o putere de indulcire de 200-300 de ori mai mare ca a zaharului. Stevia nu poate fi absorbita de intestine, nu are calorii, avand un indice glicemic egal cu zero \u2013 deci nu ridica nivelul zaharului in sange (unele studii indica faptul ca poate scadea acest nivel). Stevia este bio-activa (are compusi antiinflamatori, poate relaxa vasele de sange, ajuta sistemul cardiovascular\u00a0si reduce tensiunea) si nu afecteaza dantura.<\/p>\n<p style=\"text-align: justify;\">In functie de nivelul de procesare, stevia poate fi cumparata sub forma de tablete, pudra, lichid sau granule si poate fi adaugata in bauturi si deserturi. Dar, pentru ca este mult mai dulce decat zaharul, retetele trebuie adaptate: 200 g de zahar pot fi inlocuite cu doar 4 g (1 lingurita) de stevia pudra. Stevia nu are vitamine si minerale, poate lasa un gust usor amarui (folosita in cantitati mari) si \u2013 folosita in exces \u2013 te poate determina sa mananci din ce in ce mai multe dulciuri.<\/p>\n<p style=\"text-align: center;\"><strong>Cite\u0219te \u0219i ghidul nostru despre <a href=\"https:\/\/sanovita.ro\/blog\/indulcitori-naturali-vs-indulcitori-artificiali\/\" target=\"_blank\" rel=\"noopener\">\u00eendulcitori naturali vs indulcitori artificiali<\/a> \u0219i afl\u0103 mai multe informa\u021bii utile.\u00a0<\/strong><\/p>\n<h2 style=\"text-align: left;\">Cate zaharuri sunt sanatoase in fiecare zi<\/h2>\n<p style=\"text-align: justify;\"><strong><a href=\"https:\/\/www.who.int\/nutrition\/publications\/guidelines\/sugars_intake\/en\/\" target=\"_blank\" rel=\"noopener\">Organizatia Mondiala a Sanatatii<\/a> <\/strong>recomanda (din 2015 incoace) adultilor si copiilor un consum de \u201ezaharuri libere\u201d nu mai mare de 10% din totalul energetic zilnic. Prin \u201ezaharuri libere\u201d se intelege: zahar, sucroza, fructoza si glucoza adaugate in bauturi\/produse alimentare de catre producator\/consumator si prezente in mod natural in miere, siropuri, sucuri\/concentrate de fructe. Asta inseamna 12 lingurite de zahar (50 g\/zi) pentru adultii cu o greutate normala si intre 4 si 6 lingurite pentru copiii de peste 2 ani, in functie de necesarul caloric recomandat varstei lor. Copiii de sub 2 ani nu trebuie sa consume deloc zahar adaugat.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-11142 aligncenter\" style=\"text-align: justify;\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/dulciuri.jpg\" alt=\"dulciuri\" width=\"1280\" height=\"926\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/dulciuri.jpg 1280w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/dulciuri-324x235.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/dulciuri-768x556.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2019\/02\/dulciuri-672x486.jpg 672w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<p style=\"text-align: justify;\">O scadere de sub 5% ar fi si mai benefica pentru sanatate, conform recomandarii OMS. Aici nu sunt incluse zaharurile prezente in mod natural in fructe si legume proaspete, despre care nu exista dovezi ca ar avea efecte adverse asupra sanatatii. Conform celor mai noi date ale <strong><a href=\"http:\/\/www.fao.org\/faostat\/en\/#data\/QC\" target=\"_blank\" rel=\"noopener\">Organizatiei pentru Alimentatie si Agricultura a Natiunilor Unite<\/a><\/strong>, in 2017,\u00a0la nivel mondial, existau 27.354.040 de hectare cultivate cu sfecla de zahar, care produceau \u2013 in total \u2013 1.946.321.421 de tone. In 2015, <strong><a href=\"https:\/\/www.washingtonpost.com\/news\/wonk\/wp\/2015\/02\/05\/where-people-around-the-world-eat-the-most-sugar-and-fat\/?noredirect=on&amp;utm_term=.0cb8682de2f7\" target=\"_blank\" rel=\"noopener\">Euromonitor International<\/a> <\/strong>scria ca in Romania se consuma 31,5 g de zaharuri\/zi, deci sub gramajul recomandat de OMS. Anul trecut, <strong><a href=\"http:\/\/www.insse.ro\/cms\/sites\/default\/files\/field\/publicatii\/disponibilitatile_de_consum_ale_populatiei_anul_2017.pdf\" target=\"_blank\" rel=\"noopener\">Institutul National de Statistica<\/a><\/strong> nota ca am ajuns la 25,7 kg de zahar\/cap de locuitor\/an, adica 70,4 g\/zi!<\/p>\n<p style=\"text-align: justify;\">Obezitatea si bolile conexe acesteia (cancerul, diabetul, bolile de inima, dementa) sunt epidemii contemporane, cu o evolutie inceata, dar sigura. In centrul lor troneaza zaharul: dependenta de zahar este comparata cu alcoolul, tutunul si drogurile de inalt risc, iar pericolul este major deoarece acesta abunda in bauturi si alimente destinate copiilor si adolescentilor. Majoritatea zaharului consumat in contemporaneitate este ascuns in alimente pe care nu le-ai considera dulci: 1 lingura de ketchup din comert poate avea 4 g de zaharuri (1 lingurita), o doza de suc acidulat \u2013 pana la 40 g (10 lingurite) si exista si unele tipuri de paste din comert care au zahar adaugat!<\/p>\n<p style=\"text-align: justify;\">Demonizarea unui singur ingredient alimentar nu este cea mai productiva modalitate de a-ti imbunatati dieta: corecta este informarea asupra surselor de zahar din dieta proprie, a diferentelor dintre diversele surse de zaharuri si a celor mai sanatoase modalitati de a te indulci in fiecare zi.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Carbohidratii bazati pe zahar din care iti iei energia zilnica fac parte din alimentatia ta sub multe forme. Cele mai cunoscute forme de a indulci sunt zaharul (cel brut fiind varianta recomandata) si mierea (cat se poate de naturala), dar in peisaj a aparut de ceva timp si stevia (obtinuta din extracte de plante). Mierea [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":11134,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[],"class_list":{"0":"post-11132","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stevia, mierea sau zaharul brut \u2013 cu ce indulcesti sanatos? &ndash; Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.sanovita.ro\/blog\/stevia-mierea-sau-zaharul-brut-cu-ce-indulcesti-sanatos\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stevia, mierea sau zaharul brut \u2013 cu ce indulcesti sanatos? &ndash; Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Carbohidratii bazati pe zahar din care iti iei energia zilnica fac parte din alimentatia ta sub multe forme. Cele mai cunoscute forme de a indulci sunt zaharul (cel brut fiind varianta recomandata) si mierea (cat se poate de naturala), dar in peisaj a aparut de ceva timp si stevia (obtinuta din extracte de plante). 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