{"id":17575,"date":"2020-10-27T16:47:52","date_gmt":"2020-10-27T14:47:52","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17575"},"modified":"2021-06-23T18:03:11","modified_gmt":"2021-06-23T15:03:11","slug":"dieta-perfecta-calitatea-conteaza","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/dieta-perfecta-calitatea-conteaza\/","title":{"rendered":"Dieta perfect\u0103: calitatea conteaz\u0103!"},"content":{"rendered":"

\"DietaMijloacele de cercetare au devenit din ce \u00een ce mai precise, iar acest lucru a adus multe schimb\u0103ri \u0219i \u00een ceea ce prive\u0219te crearea dietelor. Este de ajuns s\u0103 num\u0103r\u0103m caloriile sau conteaz\u0103 \u0219i ce m\u00e2nc\u0103m? Cele mai puternice dovezi arat\u0103 c\u0103, \u00eentr-adev\u0103r, caloriile conteaz\u0103, dar este la fel de important s\u0103 ne concentr\u0103m pe calitatea alimentelor din dieta ta pentru a nu dezechilibra buna func\u021bionare a organismului.<\/p>\n

Lua\u021bi \u00een considerare calitatea, nu doar caloriile!<\/strong><\/h4>\n

Calitatea este esen\u021bial\u0103 pentru a determina ceea ce ar trebui sau nu s\u0103 m\u00e2nc\u0103m ca s\u0103 atingem \u0219i s\u0103 men\u021binem o greutate s\u0103n\u0103toas\u0103. \u00cen loc s\u0103 alegi alimentele baz\u00e2ndu-te strict pe valoarea caloric\u0103, \u00eencearc\u0103 s\u0103 cumperi m\u00e2ncare de \u00eenalt\u0103 calitate, s\u0103n\u0103toas\u0103, complex\u0103 din punct de vedere nutritiv \u0219i s\u0103 reduci produsele de calitate inferioar\u0103.<\/p>\n

Alimentele de calitate superioar\u0103 <\/strong>sunt cele nerafinate, c\u00e2t mai pu\u021bin procesate, cum ar fi legumele \u0219i fructele, cerealele integrale<\/a>, gr\u0103simile s\u0103n\u0103toase \u0219i sursele s\u0103n\u0103toase de proteine. Alimentele de calitate inferioar\u0103<\/strong> includ gust\u0103rile foarte prelucrate, b\u0103uturile \u00eendulcite \u0219i aromatizate sau colorate artificial, cerealele rafinate (albe), zah\u0103rul rafinat, alimentele pr\u0103jite, bogate \u00een gr\u0103simi trans sau gr\u0103simi saturate \u0219i alimentele cu con\u021binut ridicat de amidon \u2013 toate devenind problematice atunci c\u00e2nd alimenta\u021bia se bazeaz\u0103 majoritar pe acestea.<\/p>\n

Cercet\u0103torii din Cadrul Departamentului de Nutri\u021bie de la Harvard School of Public Health sus\u021bin, \u0219i ei, aceast\u0103 idee. \u00centr-un studiu ce a analizat 120.000 de femei \u0219i b\u0103rba\u021bi s\u0103n\u0103to\u0219i pe o perioad\u0103 de 20 de ani, cre\u0219terea \u00een greutate a fost cel mai puternic asociat\u0103 cu aportul de chipsuri, cartofi, b\u0103uturi \u00eendulcite cu zah\u0103r \u0219i carne ro\u0219ie. Concluzia a fost c\u0103 alimentele procesate pe baz\u0103 de amidon, cereale rafinate, gr\u0103simi \u0219i zaharuri favorizeaz\u0103 luarea \u00een greutate. Cele asociate cu pierderea \u00een greutate au fost legumele, cerealele integrale, fructele, nucile<\/a> \u0219i iaurtul.<\/p>\n

Acest lucru nu \u00eenseamn\u0103 c\u0103 se reduce importan\u021ba caloriilor. Din contr\u0103, alegerea alimentelor de \u00eenalt\u0103 calitate (\u0219i sc\u0103derea celor de calitate inferioar\u0103) ne ajut\u0103 s\u0103 consum\u0103m mai pu\u021bine calorii.<\/p>\n

C\u00e2t de important\u0103 e gestionarea<\/strong> macronutrien\u021bilor?<\/strong><\/h4>\n

\u00cen ultimele decenii au ap\u0103rut dietele bazate pe macronutrien\u021bi \u2013 carbohidra\u021bi, proteine \u0219i gr\u0103simi. Cercet\u0103torii au \u00eenceput s\u0103 compare aceast\u0103 diet\u0103 \u00een stil „macronutrient” pentru a determina care este cea mai eficient\u0103, dar p\u00e2n\u0103 \u00een prezent dovezile sunt \u00een mare m\u0103sur\u0103 neconcludente.<\/p>\n

Un studiu, publicat \u00een JAMA \u00een 2007, a comparat patru diete de sc\u0103dere \u00een greutate \u00een care aportul de carbohidra\u021bi variaz\u0103 de la sc\u0103zut la ridicat. S-a conchis c\u0103 un nivel sc\u0103zut de carbohidra\u021bi, dar ridicat de proteine \u0219i de gr\u0103simi<\/strong> poate fi considerat o recomandare fezabil\u0103 pentru pierderea \u00een greutate.<\/p>\n

Un alt studiu, publicat \u00een New England Journal of Medicine \u00een 2009, a contestat rezultatele celui de mai sus \u0219i a ar\u0103tat c\u0103 toate dietele au dus la pierderea semnificativ\u0103 \u00een greutate<\/strong>, \u00een ciuda diferen\u021belor \u00een compozi\u021bie a macronutrien\u021bilor. De asemenea, participan\u021bii care au fost la mai multe sesiuni de consiliere de grup<\/strong> au pierdut mai mult \u00een greutate \u0219i nu au pus la loc dup\u0103 terminarea dietei. Astfel, putem vedea c\u0103 nu numai ceea ce mananci conteaz\u0103. Comportamentul, s\u0103n\u0103tatea mintal\u0103 \u0219i factorii sociali sunt aspecte importante pentru pierderea \u00een greutate<\/strong>.<\/p>\n

Un an mai t\u00e2rziu, aceea\u0219i revist\u0103 a publicat un studiu \u00een care a fost analizat rolul proteinelor \u0219i al indicelui glicemic pentru a te men\u021bine, dup\u0103 ce ai sl\u0103bit. Rezultatele arat\u0103 c\u0103 cre\u0219terea moderat\u0103 a con\u021binutului de proteine \u0219i o mic\u0103 reducere a indicelui glicemic<\/strong> au ajutat oamenii s\u0103 se men\u021bin\u0103.<\/p>\n

Rezultatele acestor studii sugereaz\u0103 faptul c\u0103 dieta bazat\u0103 pe macronutrien\u021bi are beneficiile ei, \u00eens\u0103 limitat\u0103 raportat la evolu\u021bia pe termen lung. O anumit\u0103 diet\u0103 poate duce la pierderea \u00een greutate pentru o persoan\u0103, dar poate s\u0103 nu fie eficient\u0103 pentru o alt\u0103 persoan\u0103. Nu exist\u0103 o diet\u0103 „perfect\u0103”, care s\u0103 fie valabil\u0103 pentru toat\u0103 lumea, din cauza diferen\u021belor individuale ce \u021bin de genetic\u0103 \u0219i de stilul de via\u021b\u0103. Cel mai important de men\u021bionat este c\u0103 cea mai bun\u0103 diet\u0103 pentru tine este aceea pe care o po\u021b \u021bine toat\u0103 via\u021ba, adic\u0103 un stil de via\u021b\u0103 s\u0103n\u0103tos, echilibrat \u0219i variat care s\u0103 te fac\u0103 s\u0103 te sim\u021bi u\u0219or, energic, plin de via\u021b\u0103, optimist \u0219i fericit. Orice diet\u0103 care nu se \u00eencadreaz\u0103 \u00een acest tipar va duce la sc\u0103derea num\u0103rului de kilograme \u00eens\u0103 nu \u0219i la men\u021binerea pe termen lung atunci c\u00e2nd se revine la vechile obiceiuri alimentare. \u00cen plus, de multe ori, \u00een timpul unei astfel de cure de sl\u0103bire pot s\u0103 apar\u0103 dezechilibre nutri\u021bionale severe care s\u0103 necesite interven\u021bii medicale de urgen\u021b\u0103. Vestea cea bun\u0103 este c\u0103 fiecare dintre noi poate alege s\u0103 m\u0103n\u00e2nce alimente s\u0103n\u0103toase<\/a> \u0219i aromate pentru a crea o diet\u0103 personalizat\u0103, care s\u0103 \u00a0func\u021bioneze pentru tot restul vie\u021bii.<\/p>\n","protected":false},"excerpt":{"rendered":"

Mijloacele de cercetare au devenit din ce \u00een ce mai precise, iar acest lucru a adus multe schimb\u0103ri \u0219i \u00een ceea ce prive\u0219te crearea dietelor. Este de ajuns s\u0103 num\u0103r\u0103m caloriile sau conteaz\u0103 \u0219i ce m\u00e2nc\u0103m? Cele mai puternice dovezi arat\u0103 c\u0103, \u00eentr-adev\u0103r, caloriile conteaz\u0103, dar este la fel de important s\u0103 ne concentr\u0103m pe […]<\/p>\n","protected":false},"author":12,"featured_media":17577,"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":[873,899,759,888,716,779],"class_list":{"0":"post-17575","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alege-sa-fii-sanatos","9":"tag-alimentatie-sanatoasa","10":"tag-dieta","11":"tag-mananca-sanatos","12":"tag-sano-vita","13":"tag-sanovita"},"yoast_head":"\nDieta perfect\u0103: calitatea conteaz\u0103! – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Mijloacele de cercetare au devenit mai precise, iar acest lucru a adus schimb\u0103ri \u0219i \u00een ceea ce prive\u0219te crearea dietelor. 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