{"id":26852,"date":"2023-05-26T11:19:11","date_gmt":"2023-05-26T08:19:11","guid":{"rendered":"https:\/\/vegis.ro\/blog\/?p=26852"},"modified":"2023-06-14T13:07:06","modified_gmt":"2023-06-14T10:07:06","slug":"cum-sa-citim-corect-eticheta-alimentelor","status":"publish","type":"post","link":"https:\/\/vegis.ro\/blog\/cum-sa-citim-corect-eticheta-alimentelor\/","title":{"rendered":"Cum s\u0103 citim corect eticheta alimentelor?"},"content":{"rendered":"\n

\u00cen fiecare zi, lu\u0103m nenum\u0103rate decizii cu privire la ceea ce punem \u00een corpul nostru. De la a alege \u00eentre dou\u0103 pungi aproape identice de legume congelate p\u00e2n\u0103 la selectarea batonului de proteine potrivit pentru gustarea de dup\u0103 antrenament, informa\u021biile de pe etichetele alimentelor pot fi un ghid crucial. Cu toate acestea, nu este \u00eentotdeauna clar ce \u00eenseamn\u0103 cu adev\u0103rat toate aceste informa\u021bii. Acest articol \u00ee\u0219i propune s\u0103 v\u0103 ajute s\u0103 \u00een\u021belege\u021bi mai bine eticheta alimentelor, astfel \u00eenc\u00e2t s\u0103 pute\u021bi face cele mai s\u0103n\u0103toase alegeri posibile.<\/p>\n\n\n\n

1. \u00cen\u021belegerea macronutrien\u021bilor din alimentele obi\u0219nuite<\/h2>\n\n\n\n

\u00cenainte de a intra \u00een detalii, este important s\u0103 \u0219tim c\u0103 macronutrien\u021bii – carbohidra\u021bii, proteinele \u0219i gr\u0103simile – sunt principalele componente ale alimentelor care ne ofer\u0103 energie. Echilibrul corect al acestor macronutrien\u021bi este esen\u021bial pentru a men\u021bine o stare de s\u0103n\u0103tate bun\u0103.<\/p>\n\n\n\n

O etichet\u0103 alimentar\u0103, sau o etichet\u0103 cu informa\u021bii nutri\u021bionale, ofer\u0103 informa\u021bii detaliate despre con\u021binutul de nutrien\u021bi al unui aliment. De obicei, aceasta include informa\u021bii despre cantitatea de calorii, macronutrien\u021bi (proteine, gr\u0103simi \u0219i carbohidra\u021bi) \u0219i micronutrien\u021bi (vitamine \u0219i minerale) din aliment. Dar asta nu este tot – etichetele alimentare enumer\u0103, de asemenea, ingredientele, m\u0103rimea por\u021biei \u0219i alte detalii esen\u021biale care v\u0103 pot ghida \u00een alegerea alimentelor.<\/p>\n\n\n\n

Pentru a v\u0103 fi mai u\u0219or, v\u0103 recomand s\u0103 cump\u0103ra\u021bi produse care au ingrediente c\u00e2t mai pu\u021bine \u0219i care con\u021bin cuvinte pe care le \u00een\u021belege\u021bi. <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

\u00cen cele ce urmeaz\u0103, vom examina mai \u00eendeaproape con\u021binutul de macronutrien\u021bi al unor alimente obi\u0219nuite:<\/p>\n\n\n\n

Paste<\/strong><\/td>\u00cen func\u021bie de tipul de paste, con\u021binutul de carbohidra\u021bi poate varia, dar ar trebui s\u0103 urm\u0103ri\u021bi op\u021biunile care ofer\u0103 40-50 g de carbohidra\u021bi la o por\u021bie de 100 g. Pastele integrale sunt, de asemenea, o alegere mai bun\u0103, deoarece ofer\u0103 mai multe fibre.<\/td><\/tr>
Legume congelate<\/strong><\/td>Acestea sunt, de obicei, pu\u021bin mai s\u0103race \u00een macronutrien\u021bi, dar bogate \u00een vitamine \u0219i minerale. Acestea con\u021bin, de obicei, aproximativ 2-5g de proteine, 10-20g de carbohidra\u021bi \u0219i gr\u0103simi neglijabile la 100g.<\/td><\/tr>
P\u00e2ine integral\u0103<\/strong><\/td>O alternativ\u0103 mai s\u0103n\u0103toas\u0103 la p\u00e2inea alb\u0103, p\u00e2inea integral\u0103 ar trebui s\u0103 con\u021bin\u0103 \u00een jur de 7-10g de proteine, 40-50g de carbohidra\u021bi \u0219i 1-3g de gr\u0103simi la 100g. Iar per felie, p\u00e2inea integral\u0103 ar trebui s\u0103 con\u021bin\u0103 cel pu\u021bin 3 g de fibre \u0219i s\u0103 aib\u0103 ca prim ingredient f\u0103ina integral\u0103.<\/td><\/tr>
F\u0103in\u0103<\/strong><\/td>Opta\u021bi pentru f\u0103inurile integrale care con\u021bin mai multe fibre \u0219i nutrien\u021bi dec\u00e2t omologii lor rafina\u021bi.<\/td><\/tr>
Produse lactate<\/strong><\/td>De exemplu, laptele ar trebui s\u0103 con\u021bin\u0103 \u00een jur de 3-4 g de proteine, 5 g de carbohidra\u021bi \u0219i 1-2 g de gr\u0103simi la 100 g.<\/td><\/tr>
Batoane proteice<\/strong><\/td>Un baton proteic bun ar trebui sa aiba undeva intre 10-15g de proteine, mai putin de 10g de zahar, lista de ingrediente de pe eticheta ar trebui sa fie scurta si sa contina in principal alimente integrale. Evitati batoanele care contin arome, coloranti si indulcitori artificiali.<\/td><\/tr>
Pasta de arahide<\/strong><\/td>Acesta este o surs\u0103 bun\u0103 de proteine \u0219i gr\u0103simi s\u0103n\u0103toase. O por\u021bie (aproximativ 2 linguri) ar trebui s\u0103 furnizeze aproximativ 7-8g de proteine, 6-10g de carbohidra\u021bi \u0219i 15-18g de gr\u0103simi. \u021aine\u021bi cont de faptul c\u0103 pasta de arahide poate fi realizat\u0103 doar din arahide, fiind o op\u021biune mai s\u0103n\u0103toas\u0103 dec\u00e2t variantele care con\u021bin \u0219i ulei de palmier, zah\u0103r sau alte adaosuri.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Acestea sunt orient\u0103ri generale, iar nevoile individuale pot varia. Verifica\u021bi etichetele produselor alimentare pentru aceste con\u021binuturi de macronutrien\u021bi atunci c\u00e2nd v\u0103 decide\u021bi ce s\u0103 cump\u0103ra\u021bi.<\/p>\n\n\n\n

 2. Fi\u021bi aten\u021bi la aditivii nenaturali<\/h2>\n\n\n\n

Dincolo de ingredientele naturale, etichetele produselor alimentare con\u021bin adesea o list\u0103 de ingrediente care sun\u0103 mai degrab\u0103 ca un “experiment de chimie” dec\u00e2t ca un aliment. Ace\u0219tia sunt adesea aditivi \u0219i conservan\u021bi folosi\u021bi pentru a spori aroma, culoarea sau durata de via\u021b\u0103 a produsului. Printre aditivii utiliza\u021bi \u00een mod obi\u0219nuit se num\u0103r\u0103 glutamatul monosodic (MSG)<\/strong>, coloran\u021bii alimentari artificiali<\/strong> \u0219i nitritul de sodiu<\/strong>. De\u0219i ace\u0219tia pot face alimentele mai atr\u0103g\u0103toare, pot avea, de asemenea, poten\u021biale efecte asupra s\u0103n\u0103t\u0103\u021bii, \u00een special atunci c\u00e2nd sunt consuma\u021bi \u00een cantit\u0103\u021bi mari.<\/p>\n\n\n\n

DESCOPER\u0102 MAI MULTE \u0218I \u00ceN ARTICOLUL “TIPURI DE ADITIVI ALIMENTARI: CE SUNT \u0218I CUM \u00ceI IDENTIFICI<\/a>“<\/strong><\/p>\n\n\n

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\"\"<\/figure><\/div>\n\n\n

Etichetele alimentelor con\u021bin adesea cuvinte lungi, cu aspect \u0219tiin\u021bific, care pot fi dificil de interpretat. Unele dintre acestea sunt ingrediente inofensive, dar altele sunt aditivi care ar putea s\u0103 nu fie la fel de benefice pentru s\u0103n\u0103tatea dumneavoastr\u0103. Iat\u0103 c\u00e2teva exemple:<\/p>\n\n\n\n

Glutamat monosodic (MSG)<\/strong>: Folosit ca poten\u021biator de arom\u0103 \u00een multe alimente procesate, MSG a fost asociat cu dureri de cap \u0219i alte simptome la persoanele sensibile.<\/p>\n\n\n\n

Siropul de porumb cu con\u021binut ridicat de fructoz\u0103 (HFCS)<\/strong>: Acest \u00eendulcitor comun se g\u0103se\u0219te adesea \u00een b\u0103uturile r\u0103coritoare \u0219i \u00een dulciuri. Consumul regulat de fructoz\u0103 a fost legat de obezitate \u0219i diabet.<\/p>\n\n\n\n

Uleiuri par\u021bial hidrogenate: <\/strong>Acestea sunt o surs\u0103 de gr\u0103simi trans, care v\u0103 pot cre\u0219te riscul de boli de inim\u0103.<\/p>\n\n\n\n

Atunci c\u00e2nd vede\u021bi aceste ingrediente pe o etichet\u0103, lua\u021bi \u00een considerare dac\u0103 se aliniaz\u0103 cu obiectivele \u0219i nevoile dumneavoastr\u0103 dietetice.<\/p>\n\n\n\n

3. Descifrarea detaliilor de pe eticheta alimentelor<\/h2>\n\n\n\n

Ordinea ingredientelor de pe eticheta unui produs alimentar v\u0103 poate spune multe despre produsul respectiv. Ingredientele sunt enumerate \u00een ordine descresc\u0103toare \u00een func\u021bie de cantitatea folosit\u0103 pentru realizarea produsului finit, astfel \u00eenc\u00e2t primul ingredient este cel mai abundent \u00een produs. Spre exemplu, dac\u0103 zah\u0103rul este unul dintre primele ingrediente de pe eticheta unui produs, este probabil ca acel produs s\u0103 con\u021bin\u0103 o cantitate mai mare de zah\u0103r dec\u00e2t cantitatea folosit\u0103 din urm\u0103toarele ingrediente enumerate. \u00cen schimb, dac\u0103 zah\u0103rul este listat spre sf\u00e2r\u0219it, \u00eenseamn\u0103 c\u0103 este prezent \u00eentr-o propor\u021bie mai mic\u0103 \u00een produsul finit.<\/p>\n\n\n

\n
\"fata<\/figure><\/div>\n\n\n

4. Arta de a citi eticheta alimentelor<\/h2>\n\n\n\n

Citirea etichetelor alimentare este o art\u0103 care poate fi st\u0103p\u00e2nit\u0103 cu pu\u021bin\u0103 r\u0103bdare \u0219i practic\u0103. Ea necesit\u0103 s\u0103 fii atent nu doar la con\u021binutul caloric, ci \u0219i la echilibrul macronutrien\u021bilor, la aditivii utiliza\u021bi \u0219i la ordinea ingredientelor. Este, de asemenea, esen\u021bial s\u0103 \u021bine\u021bi cont de nevoile dumneavoastr\u0103 alimentare atunci c\u00e2nd alege\u021bi produsele alimentare.<\/p>\n\n\n\n

\u00cen\u021belegerea etichetelor produselor alimentare nu \u00eenseamn\u0103 doar a face alegeri mai s\u0103n\u0103toase – ci \u0219i a deveni un consumator informat \u0219i a prelua controlul asupra s\u0103n\u0103t\u0103\u021bii dumneavoastr\u0103. A\u0219adar, data viitoare c\u00e2nd v\u0103 afla\u021bi pe culoarul de la magazinul alimentar, lua\u021bi-v\u0103 un moment pentru a citi eticheta. S-ar putea s\u0103 fi\u021bi surprins de ceea ce ve\u021bi g\u0103si.<\/p>\n\n\n\n

Acest articol este doar \u00eenceputul – mai sunt multe de \u00eenv\u0103\u021bat despre etichetele alimentelor \u0219i despre nutri\u021bie. R\u0103m\u00e2ne\u021bi cu noi pentru alte articole pe aceast\u0103 tem\u0103 \u0219i nu ezita\u021bi s\u0103 ne contacta\u021bi cu orice \u00eentreb\u0103ri sau subiecte pe care a\u021bi dori s\u0103 le abord\u0103m.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00cen fiecare zi, lu\u0103m nenum\u0103rate decizii cu privire la ceea ce punem \u00een corpul nostru. De la a alege \u00eentre dou\u0103 pungi aproape identice de legume congelate p\u00e2n\u0103 la selectarea batonului de proteine potrivit pentru gustarea de dup\u0103 antrenament, informa\u021biile de pe etichetele alimentelor pot fi un ghid crucial. Cu toate acestea, nu este \u00eentotdeauna clar ce \u00eenseamn\u0103 cu adev\u0103rat toate aceste informa\u021bii. Acest articol \u00ee\u0219i propune s\u0103 v\u0103 ajute s\u0103 \u00een\u021belege\u021bi mai bine eticheta alimentelor, astfel \u00eenc\u00e2t s\u0103 pute\u021bi face cele mai s\u0103n\u0103toase alegeri posibile. 1. \u00cen\u021belegerea macronutrien\u021bilor din alimentele obi\u0219nuite \u00cenainte de a intra \u00een detalii, este important s\u0103 \u0219tim c\u0103 macronutrien\u021bii – carbohidra\u021bii, proteinele \u0219i gr\u0103simile – sunt principalele componente ale alimentelor care ne ofer\u0103 energie. Echilibrul corect al acestor macronutrien\u021bi este esen\u021bial pentru a men\u021bine o stare de s\u0103n\u0103tate bun\u0103. O […]<\/p>\n","protected":false},"author":21,"featured_media":26868,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","footnotes":""},"categories":[95],"tags":[],"class_list":["post-26852","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stiati-ca"],"acf":[],"yoast_head":"\nCum s\u0103 citim corect eticheta alimentelor? - Vegis<\/title>\n<meta name=\"description\" content=\"Descopera mai multe despre \u279c Cum s\u0103 citim corect eticheta alimentelor? \u2705\u27a4 Citeste articolul complet pe blogul vegis.ro\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vegis.ro\/blog\/cum-sa-citim-corect-eticheta-alimentelor\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum s\u0103 citim corect eticheta alimentelor?\" \/>\n<meta property=\"og:description\" content=\"Descopera mai multe despre \u279c Cum s\u0103 citim corect eticheta alimentelor? \u2705\u27a4Citeste articolul complet pe blogul vegis.ro\" \/>\n<meta property=\"og:url\" content=\"https:\/\/vegis.ro\/blog\/cum-sa-citim-corect-eticheta-alimentelor\/\" \/>\n<meta property=\"og:site_name\" content=\"Natura la tine acas\u0103\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-26T08:19:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-14T10:07:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/vegis.ro\/blog\/wp-content\/uploads\/2023\/05\/Banner-principal-articol-37-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nutritionist th. 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