{"id":43,"date":"2022-01-13T21:55:40","date_gmt":"2022-01-13T21:55:40","guid":{"rendered":"http:\/\/tw.cm.upt.ro\/e12\/?p=43"},"modified":"2022-01-29T13:12:08","modified_gmt":"2022-01-29T13:12:08","slug":"alimentatia-sanatoasa","status":"publish","type":"post","link":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/","title":{"rendered":"Alimenta\u021bia s\u0103n\u0103toas\u0103"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"870\" height=\"580\" src=\"http:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1.jpg\" alt=\"\" class=\"wp-image-44\" srcset=\"https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1.jpg 870w, https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1-300x200.jpg 300w, https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1-768x512.jpg 768w, https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1-150x100.jpg 150w, https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1-600x400.jpg 600w\" sizes=\"(max-width: 870px) 100vw, 870px\" \/><\/figure>\n\n\n\n<p><strong>Alimenta\u021bia s\u0103n\u0103toas\u0103<\/strong>\u00a0\u00eenseamn\u0103 un consum echilibrat de alimente. Pentru un stil de via\u021b\u0103 s\u0103n\u0103tos trebuie s\u0103 \u021binem cont de ceea ce manc\u0103m in viata de zi cu zi. De aceea, trebuie s\u0103 existe un consum echilibrat grasimi, vitamine si minerale. <\/p>\n\n\n\n<p>Alimenta\u021bia  s\u0103 con\u021bin\u0103 at\u00e2tea calorii c\u00e2t sunt necesare organismului.  Tinem cont de v\u00e2rst\u0103 si  de efortul fizic  depus. <a href=\"https:\/\/artrosport.ro\/2019\/09\/29\/alimentatia-sanatoasa\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/artrosport.ro\/2019\/09\/29\/alimentatia-sanatoasa\/<\/a><\/p>\n\n\n\n<p>Pentru o alimenta\u021bie s\u0103n\u0103toas\u0103 se recomand\u0103 cateva caracteristici generale.<\/p>\n\n\n\n<p><strong>Micul dejun<\/strong>&nbsp;este esen\u021bial pentru o alimenta\u021bie s\u0103n\u0103toas\u0103. \u00cencep\u00e2nd s\u0103 ne aliment\u0103m la primele ore ale zilei, putem s\u0103 regl\u0103m mai bine ritmul meselor \u0219i cantitatea de alimente.<\/p>\n\n\n\n<p>Este bine s\u0103 avem trei mese principale \u0219i dou\u0103 gust\u0103ri mici la nevoie. <a href=\"https:\/\/www.obio.ro\/blog\/alimentatie-sanatoasa-19-principii-ca-sa-fii-in-cea-mai-buna-forma.htm\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.obio.ro\/blog\/alimentatie-sanatoasa-19-principii-ca-sa-fii-in-cea-mai-buna-forma.htm<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alimenta\u021bia s\u0103n\u0103toas\u0103. C\u00e2te calorii trebuie s\u0103 consum\u0103m zilnic<\/h2>\n\n\n\n<p>\u00cen ce prive\u0219te macronutrien\u0163ii, un aport corect de proteine, gr\u0103simi \u0219i carbohidra\u021bi \u00een alimenta\u021bie depinde de stilul de via\u021b\u0103, de greutate \u0219i de obiectivele pe care vrem s\u0103 le atingem \u00een leg\u0103tur\u0103 cu ea.<\/p>\n\n\n\n<p>\u00cen trecut, se considera c\u0103 o cantitate corect\u0103 de calorii este un criteriu suficient pentru o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i un regim de via\u021b\u0103 echilibrat, \u00eens\u0103 cercet\u0103rile recente scot tot mai mult \u00een eviden\u021b\u0103 faptul c\u0103 secretul unui regim alimentar s\u0103n\u0103tos<a rel=\"noreferrer noopener\" href=\"https:\/\/www.healthline.com\/nutrition\/best-macronutrient-ratio#diet-quality\" target=\"_blank\">&nbsp;\u00eel reprezint\u0103 propor\u021bia dintre carbohidra\u021bi, proteine \u0219i gr\u0103simi \u00een alimenta\u021bie<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alimenta\u021bia s\u0103n\u0103toas\u0103. C\u00e2te gr\u0103simi putem m\u00e2nca \u00eentr-o zi<\/h2>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\" target=\"_blank\">Recomand\u0103rile Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii<\/a>\u00a0pentru o alimenta\u021bie s\u0103n\u0103toase impun o limit\u0103 doar la capitolul gr\u0103simi. Din totalul caloriilor zilnice, cele provenite din consumul de gr\u0103simi nu trebuie s\u0103 dep\u0103\u0219easc\u0103 30%, conform OMS.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Din categoria alimentelor de origine animal\u0103 ar trebui s\u0103 nu lipseasc\u0103 lactatele. O surs\u0103 important\u0103 de proteine , vitamine si calciu sunt  ou\u0103le, pe\u0219tele \u0219i \u00een mic\u0103 m\u0103sur\u0103 carnea.<\/p>\n\n\n\n<p><a href=\"https:\/\/sanovita.ro\/blog\/10-sfaturi-de-baza-pentru-o-alimentatie-sanatoasa\/\">Intr\u0103 aici<\/a> pentru a vedea 10 cele mai bune sfaturi pentru o alimeta\u021bie s\u0103n\u0103toas\u0103.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"730\" height=\"370\" src=\"http:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/50-sfaturi-nutritie-sanatoasa.jpg\" alt=\"\" class=\"wp-image-45\" srcset=\"https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/50-sfaturi-nutritie-sanatoasa.jpg 730w, https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/50-sfaturi-nutritie-sanatoasa-300x152.jpg 300w, https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/50-sfaturi-nutritie-sanatoasa-150x76.jpg 150w, https:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/50-sfaturi-nutritie-sanatoasa-600x304.jpg 600w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<h2 class=\"has-black-color has-text-color wp-block-heading\">Ce \u00eenseamn\u0103 m\u00e2ncarea s\u0103n\u0103toas\u0103?<\/h2>\n\n\n\n<p>Mancarea ne tine in viata, insa, ajustand putin obiceiurile alimentare, o vei putea transforma in aliatul sanatatii tale.Mancarea sanatoasa trebuie sa fie diversificata si adaptata necesarului fiecarei persoane in parte. Potrivit Organizatiei Mondiale a Sanatatii (OMS), alimentatia sanatosa include urmatoarele:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fructe, legume, leguminoase (fasole si linte), nuci, cereale integrale fara zahar adaugat;<\/li><li>Cel putin cinci portii (400 g) de fructe si legume pe zi, cu exceptia cartofilor sau a altor alimente cu amidon.<\/li><li>Mai putin de 10% din necesarul energetic zilnic de zahar. Este echivalentul a 50 de grame sau 12 lingurite pentru o persoana sanatoasa, care consuma aproximativ 2.000 de calorii. Zaharul adaugat se refera la cel pus in plus de catre producator in alimente sau bauturi, la gatit sau la consum. Precum si in miere, siropuri, sucuri de fructe sau concentrat de fructe;<\/li><li>Mai putin de 30% din necesarul energetic al zilei din grasimi. Sunt preferate grasimile sanatoase (nesaturate), prezente in peste, avocado, nuci, ulei de floarea-soarelui, soia etc. Decat cele saturate, prezente in unt, carne grasa, ulei de palmier sau cocos, smantana sau grasimile trans din carne de vita, oaie sau capra;<\/li><li>Mai putin de 5 grame de sare pe zi (echivalentul unei lingurite). In cazul folosirii sarii, este de preferat cea cu iod.&nbsp;<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Alimenta\u021bia s\u0103n\u0103toas\u0103\u00a0\u00eenseamn\u0103 un consum echilibrat de alimente. Pentru un stil de via\u021b\u0103 s\u0103n\u0103tos trebuie s\u0103 \u021binem cont de ceea ce manc\u0103m in viata de zi cu zi. De aceea, trebuie s\u0103 existe un consum echilibrat grasimi, vitamine si minerale. Alimenta\u021bia s\u0103 con\u021bin\u0103 at\u00e2tea calorii c\u00e2t sunt necesare organismului. Tinem cont de v\u00e2rst\u0103 si de efortul&hellip; <a class=\"more-link\" href=\"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/\">Continue reading <span class=\"screen-reader-text\">Alimenta\u021bia s\u0103n\u0103toas\u0103<\/span><\/a><\/p>\n","protected":false},"author":193,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","ngg_post_thumbnail":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-43","post","type-post","status-publish","format-standard","hentry","category-uncategorized","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimenta\u021bia s\u0103n\u0103toas\u0103 - Doza de S\u0103n\u0103tate<\/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:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alimenta\u021bia s\u0103n\u0103toas\u0103 - Doza de S\u0103n\u0103tate\" \/>\n<meta property=\"og:description\" content=\"Alimenta\u021bia s\u0103n\u0103toas\u0103\u00a0\u00eenseamn\u0103 un consum echilibrat de alimente. Pentru un stil de via\u021b\u0103 s\u0103n\u0103tos trebuie s\u0103 \u021binem cont de ceea ce manc\u0103m in viata de zi cu zi. De aceea, trebuie s\u0103 existe un consum echilibrat grasimi, vitamine si minerale. Alimenta\u021bia s\u0103 con\u021bin\u0103 at\u00e2tea calorii c\u00e2t sunt necesare organismului. 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Doza de S\u0103n\u0103tate","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/","og_locale":"en_US","og_type":"article","og_title":"Alimenta\u021bia s\u0103n\u0103toas\u0103 - Doza de S\u0103n\u0103tate","og_description":"Alimenta\u021bia s\u0103n\u0103toas\u0103\u00a0\u00eenseamn\u0103 un consum echilibrat de alimente. Pentru un stil de via\u021b\u0103 s\u0103n\u0103tos trebuie s\u0103 \u021binem cont de ceea ce manc\u0103m in viata de zi cu zi. De aceea, trebuie s\u0103 existe un consum echilibrat grasimi, vitamine si minerale. Alimenta\u021bia s\u0103 con\u021bin\u0103 at\u00e2tea calorii c\u00e2t sunt necesare organismului. Tinem cont de v\u00e2rst\u0103 si de efortul&hellip; Continue reading Alimenta\u021bia s\u0103n\u0103toas\u0103","og_url":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/","og_site_name":"Doza de S\u0103n\u0103tate","article_published_time":"2022-01-13T21:55:40+00:00","article_modified_time":"2022-01-29T13:12:08+00:00","og_image":[{"url":"http:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1.jpg","type":"","width":"","height":""}],"author":"Daiana Fluera\u0219u","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Daiana Fluera\u0219u","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"ScholarlyArticle","@id":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/#article","isPartOf":{"@id":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/"},"author":{"name":"Daiana Fluera\u0219u","@id":"https:\/\/tw.cm.upt.ro\/e12\/#\/schema\/person\/7d9be8c3ae2c52c279b4a63ba616e691"},"headline":"Alimenta\u021bia s\u0103n\u0103toas\u0103","datePublished":"2022-01-13T21:55:40+00:00","dateModified":"2022-01-29T13:12:08+00:00","mainEntityOfPage":{"@id":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/"},"wordCount":575,"commentCount":0,"publisher":{"@id":"https:\/\/tw.cm.upt.ro\/e12\/#organization"},"image":{"@id":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/#primaryimage"},"thumbnailUrl":"http:\/\/tw.cm.upt.ro\/e12\/wp-content\/uploads\/sites\/195\/2022\/01\/6-sfaturi-pentru-o-alimentatie-sanatoasa-partea-i_3_size1.jpg","articleSection":["Nutri\u021bie S\u0103n\u0103toas\u0103"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/","url":"https:\/\/tw.cm.upt.ro\/e12\/2022\/01\/13\/alimentatia-sanatoasa\/","name":"Alimenta\u021bia s\u0103n\u0103toas\u0103 - 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