Asigurati-va ca va hraniti cit mai variat
O hrana variata inseamna ca alegem sa mincam o gama larga de alimente din cele mai variate sortimente (cereale, fructe, produse lactate etc.), dar si alimente din cadrul aceluiasi sortiment (secara, orz, griu). Consumul de hrana cit mai variata va asigura substantele nutritive esentiale si alte componente necesare alimentatiei zilnice.
Ce se intelege printr-o hrana variata
Exista numeroase definitii pentru ce inseamna o hrana variata, dintre care amintim:
- Consumul de alimente din cele cinci grupe
- Consumul de alimente care sint diferite din punct de vedere nutritional, cum ar fi portocalele si piinea.
O hrana variata presupune si diversitate din punct de vedere biologic
Exista cinci grupe de alimente, diferite din punct de vedere biologic (chimic si fizic):
- Alimente de natura animala - oua, lapte si produse lactate; produse din carne provenita de la peste si animale domestice (vaci, porci); organe precum ficat si creier; pasari si vinat
- Alimente de natura vegetala - fructe, legume si cereale. O alimentatie variata presupune consumul a diferite feluri de legume, precum cele cu
- Alimente microbiologice - ciuperci, drojdie, bauturi fermentate (cidru), alimente fermentate (sos de soia)
- Apa
- Dulciuri - zahar, dulceata, bauturi racoritoare, prajituri si biscuiti.
Sanatatea dumneavoastra are nevoie de o alimentatie variata
Exista numeroase studii care arata ca un consum de hrana variata imbunatateste starea de sanatate si reduce riscul aparitiei anumitor boli.
Consumul de alimente cit mai variate, in cantitati mici prezinta urmatoarele avantaje:
- Ofera o protectie impotriva diabetului si a bolilor cardiovasculare (de inima si de circulatie)
- Confera longevitate organismului
- Imbunatateste starea generala a organismului
- Duce la scaderea tesutului adipos de pe abdomen
- Previne aparitia cancerului.
Exista si conceptii noi asupra cancerului, care este considerat din ce in ce mai mult ca o boala datorata deficientelor din alimentatie, si lipsa din hrana cotidiana a alimentelor care confera imunitate ne face vulnerabili. Unele dintre aceste alimente, ca de exemplu ceaiul, pot avea un continut scazut de substante nutritive, dar sint aproape intotdeauna bogate in substante fitochimice.
Alimentatia variata este benefica si pentru persoanele care sufera de o anumita boala. De exemplu, diabeticii pot fi ajutati prin:
- reducerea riscului aparitiei bolilor macrovasculare (pentru persoanele care sufera de diabet de tip II)
- nivelul mai scazut al zaharului din singe.
Influenta unei alimentatii variate asupra mentinerii greutatii
Consumul variat de alimente bogate in substante nutritive cu un continut energetic redus, precum legumele si fructele, va poate ajuta sa va mentineti o greutate corporala corespunzatoare.
O alimentatie variata asigura o buna nutritie
Alimentatia variata asigura o nutritie corespunzatoare. Totusi, trebuie sa se tina cont si de urmatoarele aspecte:
- Valoarea nutritiva a alimentelor poate fi afectata de felul in care acestea sint obtinute, pastrate si preparate
- O alimentatie variata nu are in vedere cit de mult consumi din fiecare aliment sau cit de des maninci
- Consumul unor alimente variate ne garanteaza ca anumite componente din hrana zilnica, precum fibrele, care nu au o valoare nutritiva ridicata, fac parte de asemenea din alimentatia noastra.
Studiile au aratat ca ar trebui sa consumam mai mult de 30 de alimente pe saptamina (inclusiv ierburi si condimente). Acest lucru ne garanteaza consumul unei game variate de:
- substante nutritive cunoscute
- combinatii benefice de substante nutritive
- substante nutritive care n-au fost inca recunoscute de stiinta ca fiind benefice pentru sanatatea noastra.
Mentinerea rezervelor de hrana atit in stare proaspata, cit si congelate pe tot parcursul anului ne asigura obtinerea unei hrane cit se poate de variata.
Stiinta nutritionista este intr-o continua dezvoltare si mai sint inca multe de aflat despre posibilele avantaje pe care anumite alimente si componentele lor complexe le pot oferi.
Sfaturi practice pentru diversificarea alimentatiei
- Consumati alimente care contin deja o varietate cit mai larga de substante, ca piinea integrala si musli
- Pregatiti-va cartofi prajiti, supe, salate, care reprezinta o modalitate simpla de a mari consumul unor legume cit mai variate, prin adaosul a numeroase ingrediente, in special ceapa, usturoi, patrunjel, diferite verdeturi si condimente
- Imbunatatiti retetele traditionale prin adaugarea de noi legume si zarzavaturi
- Pregatiti-va zilnic sandwich-uri cit mai variate si gasiti noi metode de preparare, ca de exemplu adaugati un pumn in plus de ierburi la salate sau nuci peste cartofii prajiti.
Dulceturile si mierea - alimente indispensabile dintr-un meniu consistent
Inaintea descoperirii substantelor fitochimice, dulceturile si mierea nu erau recomandate, deoarece au un continut ridicat de zahar si nu contin vitamine si minerale in cantitati semnificative. Totusi, ele contin substante fitochimice, mai ales dulceturile facute din citrice si anumite tipuri de miere. Multe dintre fructele folosite la prepararea dulceturilor sint sezoniere si astfel exista o modalitate de a le consuma si dupa ce sezonul lor s-a terminat. Consumul de dulceata, cit mai variat, in timpul saptaminii (mai ales cind sezonul fructului respectiv s-a terminat) duce la diversificarea fructelor prezente in alimentatie.
Ce este de retinut
- O alimentatie variata inseamna consumul unei game cit mai largi de alimente din cit mai multe sortimente (cereale, fructe, produse lactate etc.).
- O alimentatie variata ne va mentine sanatatea si ne va ajuta sa ne protejam impotriva unor boli precum diabet, cancer si boli cardiovasculare.
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