Prezentarea despre bazele nutritiei pe care se bazeaza trainerii nostri. In aceasta prezentare veti afla in mare despre principiile dupa care ne ghidam si de ce este atat de important sa aducem ora de nutritie in scoli.

1. Bazele nutritiei
Pe ce ne concentram si pe ce nu

2. Ce se intampla in corp
 Genetica
 Stil de viata si nutritie (60% din morti WHO 2015)
 Soarta ?

3. Genetica
 Predispozitia la boli, inclusiv diabet si obezitate
 Structura osoasa, depozitele de grasime
 Bacteriile din stomac
 Enzimele
 Metabolismul ( cum transformam ceea ce mancam si bem in energie)

4. Stil de viata si nutritie
 A manca versus a ne hrani
 Calorii in versus calorii out
 Macro si micronutrienti
 Hidratare
 Sport
 Expunere la radicali liberi

5. Mesaj 1 – calitatea mancarii
 Nu putem sa ne alimentam ca in trecut datorita industrializarii mancarii ( viata la raft,
conservanti, antibacterieni, coloranti, OMG etc)
 Mancare importata versus mancare locala
 Mancare proaspata versus mancare congelata
 Dimensiunea portiilor
 Obiceirui de gatit

6. Mesaj 2 - macronutrientii
 Carbohidrati si zaharuri (energie pe scurt)
 Proteine si aminuacizi (energie mediu)
 Grasimi (energie lung)
 Fibre ( 0 energie)
 Alcool

7. Mesaj 3 – carbohidrati si zaharuri
 Zahar bun versus zahar rau
 Fara dulciuri, mai degraba cu fructe si legume
 O portie mare pe zi versus mai multe portii dese
 Afecteaza sistemul nervos si ne afecteaza emotional
 Ne dau putere si constituie cea mai mare parte din dieta
 45-65%

8. Mesaj 4 – grasimi
 Saturate versus nesaturate
 Vitamine solubile in grasimi
 Grasimi animale versus grasimi vegetale
 Digestia de grasimi
 Omega 3, 6 si 9 si ratia dintre ele
 Dau gust
 Nu se combina cele animale cu cele vegetale
 20-35%

9. Mesaj 5 – proteine si aminuacizi
 Origine animala si vegetala
 Proteine complete si incomplete
 Pentru constructia celulelor corpului
 20 aminuacizi, din care 9 sunt esentiali ( nu pot fi produsi de corp)
 10-25%

10. Mesaj 6 – fibre
 Solubile si insolubile
 Importante pentru digestie
 Colesterol si glucoza
 Esentiala la inceputul zilei

11. Mesaj 7 – alcool
 Afecteaza circulatia
 Afecteaza in timp f scurt creierul
 Berea bogata in calorii, vinul rosu e sanatos, alcoolul tare creaza un mediu nefavorabil in
stomac

12. Micronutrientii
 Minerale si minerale esentiale ( isi pastreaza forma si la diferente de mediu)
 Vitamine (se distrug la aer, caldura, acid)
 Pentru hormoni, enzime, crestere si dezvoltare
 Absorbtia este cheie, nu doar mancarea!

13. Vitaminele
 Absorbtia legata de solubile in apa sau in grasimi
 Legata de combinatia din mancare, de temperatura, de aer
 De doza
 De varsta

14. Element nutritional
Se pierde sub anumite conditii?
Solubil in apa Aer Lumina Caldura
Vitamin A nu partial partial Relativ stabil
Vitamin D nu nu nu da
Vitamin E nu da da da
Vitamin K nu nu da da
Thiamine B1 foarte nu ? > 100°C
Riboflavin B2 da nu in solution da
Niacin B3 da nu nu da
Biotin B7 da ? ? da
Pantothenic Acid B5 Oarecum stabil ? ? da
Folate B9 da ? when dry La temp mari
Vitamin B6 da ? da ?
Vitamin B12 da ? da da
Vitamin C Foarte instabil da da da

15. Mineralele
 Caldura reduce: potasiu, magneziu, sodiu si calciu
 Absorbtia este strans legata de combinatiile de mancare si de mediul din stomac
 Absorbtia strans legata de saruri organice sau anorganice
 Absorbtia strans legata de sursa vegetala sau animala
 De varsta persoanei
 De bacteriile din stomac ( tipul de hrana ca si sugar)

16. Informatii relevante
 EFSA
 EU register of Nutrition and Health claims http://ec.europa.eu/nuhclaims/

17. Necesarul de calorii
 Este greu de masurat si nu ne concentram pe el
 Trebuie adjustat in functie de obiectivele persoanei ( luare sau scadere in greutate,
mentinere)
 Filozofia noastra merge pe diversitate in doze mici

18. Dietele
 Ne abtinem de la body shaming
 Dieta = ce facem toti si cum ne pregtim mancarea
 Inducem pregatirea unui meniu pe o sapt inainte, minim pe o zi
 Folosim myplate.org pt sugestii

19. Mesaje WHO
 A healthy diet helps protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs),
including diabetes, heart disease, stroke and cancer.
 Unhealthy diet and lack of physical activity are leading global risks to health.
 Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive
development, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese
and developing NCDs later in life.
 Energy intake (calories) should be in balance with energy expenditure. Evidence indicates that total fat should not
exceed 30% of total energy intake to avoid unhealthy weight gain (1, 2, 3), with a shift in fat consumption away
from saturated fats to unsaturated fats (3), and towards the elimination of industrial trans fats (4).
 Limiting intake of free sugars to less than 10% of total energy intake (2, 5) is part of a healthy diet. A further reduction
to less than 5% of total energy intake is suggested for additional health benefits (5).
 Keeping salt intake to less than 5 g per day helps prevent hypertension and reduces the risk of heart disease and
stroke in the adult population (6).
 WHO Member States have agreed to reduce the global population’s intake of salt by 30% and halt the rise in
diabetes and obesity in adults and adolescents as well as in childhood overweight by 2025 (7, 8, 9).

20. Mesaje WHO adulti
 A healthy diet contains:
 Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats,
wheat, brown rice).
 At least 400 g (5 portions) of fruits and vegetables a day (2). Potatoes, sweet potatoes, cassava and other
starchy roots are not classified as fruits or vegetables.
 Less than 10% of total energy intake from free sugars (2, 5) which is equivalent to 50 g (or around 12 level
teaspoons) for a person of healthy body weight consuming approximately 2000 calories per day, but ideally
less than 5% of total energy intake for additional health benefits (5). Most free sugars are added to foods or
drinks by the manufacturer, cook or consumer, and can also be found in sugars naturally present in honey,
syrups, fruit juices and fruit juice concentrates.
 Less than 30% of total energy intake from fats (1, 2, 3). Unsaturated fats (e.g. found in fish, avocado, nuts,
sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and
coconut oil, cream, cheese, ghee and lard) (3). Industrial trans fats (found in processed food, fast food,
snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not part of a healthy diet. 2
times fresh fish per week.
 Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day (6) and use iodized salt.

21. Mesaje WHO copii
 Infants should be breastfed exclusively during the first 6 months of life.
 Infants should be breastfed continuously until 2 years of age and beyond.
 From 6 months of age, breast milk should be complemented with a variety of adequate,
safe and nutrient dense complementary foods. Salt and sugars should not be added to
complementary foods.

22. Resurse cheie