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zahar – Sănătate fără doctor Sari la conținut
Din cauză că în ultimii ani au apărut nenumărate teorii și meniuri care susțin cu vehemență că readuc și mențin sănătatea, societatea, printre care inclusiv nutriționiștii, au căzut într-o ceață totală a confuziei. Observ cu uimire cum unii nutriționiști promovează diete extremiste uitând de principiul cel mai important al sănătății: echilibrul. Însăși ea, sănătatea este definită printr-un stil de viață echilibrat, care respectă caracteristicile și limitele fiziolofice ale individului. Consider că este total eronat să căutăm dieta care ni se potrivește cel mai bine în cărți și diverse studii, ignorând indiciile pe care ni le-a lăsat natura chiar în fața noastră.
Omul are 32 de dinți. Acești dinți se clasifică după cum urmează: două perechi de incisivi (dinții din față), sus și jos, o pereche de canini, sus și jos, plus 5 perechi de molari, sus și jos. Astfel, la oameni raportul canini-incisivi-molari este de 1:2:5. Un canin pentru carne, doi incisivi plus cinci molari, în total 7, pentru alimente vegetale. Molarii, cu forma lor turtită și lată sunt ideali pentru fragmentarea semințelor, a nucilor și a tuberculilor.
Așadar, alimentația ideală, echilibrată, a omului, conform analizei dentiției, constă într-un raport de 1 la 7, adică 85% alimente de origine vegetală și 15% de origine animală. Per total, cerealele și semințele ar trebui să fie 50% datorită numărului mare de molari, legumele și fructele 35–40%, iar carnea 10–15%.
Observație: Unii oameni prezintă premolarii (dinții de după canini) sub o formă ascuțită, asemănându-se cu caninii. Acești oameni pot consuma mai multă carne decât media, dar fără a depăși procentul de 20-25%.
Piramida alimentației sănătoase va arăta astfel:
Bibliografie:
Dr. Hiromi Shinya – Enzima miracol
Astăzi am terminat în sfârșit documentarea și m-am lămurit mai cu toate mecanismele care produc, întrețin și tratează acestă afecțiune numită diabet. La fel cum am procedat la articolul Cancerul. Adevărul , voi încerca să sintetizez mai întâi factorii și cauzele care conduc către diabet, apoi voi vorbi despre o strategie de tratament și în final voi enunța un tratament propriu-zis, generalizat.
Încă o dată vreau să aduc la cunoștință cititorilor că orice boală are tratament iar cel care ne vindecă suntem noi înșine, nu doctorul, nu vraciul, nu homeopatul. Cine va avea credință și rabdare va muta munții din loc.
Diabetul zaharat este o anomalie, un dezechilibru general, care are ca efect împiedicarea capacității organismului de a utiliza glucidele, datorită reducerii sau absenței secreției de insulină de către pancreas și/sau rezistenței membranei celulare la acest hormon.
Există două tipuri principale de diabet zaharat: tipul I (bolnavul este dependent de injectarea insulinei), care de regulă apare încă din copilărie și tipul II (bolnavul nu este dependent de injectarea insulinei), care se dobândește de obicei la adulți cu vârste cuprinse între 30 și 50 de ani.
Cauzele diabetului nu au fost pe deplin elucidate de către medicina convențională, însă noi vom aplica prin analogie o logică aparte. Echilibru înseamnă că organismul funcționeză optim. Arderile și secrețiile sunt în parametri standard. Acest întreg mecanism este controlat de un „program” care are capacitatea de a se adapta și readapta după necesități. În concluzie, diabetul este o adaptare a „programului” după necesitățile curente. Aceste necesități au apărut în urma modificării stilului de viață. Practic ce se întâmplă? Am introdus în stilul nostru de viață și alimentar anumiți factori „reprogramatori” precum glucidele în exces, sedentarismul, unele medicamente (mai ales corticosteroizii), hormoni de creștere, infecții virale iar răspunsul la acești factori este „reprogramarea” mecanismului de funcționare a organismului. Spre exemplu: mâncăm timp de 40 de zile zahăr în exces, pancreasul primește comanda să reprogrameze secreția cantității de insulină, mărind-o. Nucleul celulelor transmite informația către celule copil (formate prin diviziune celulară) să fie mult mai rezistente la insulină, pentru că acest hormon se găsește în cantitate mare în organism. Astfel avem format primul set de celule rezistente la insulină. Ce se întâmplă cu glicemia mea din acest moment? Ea începe să crească în cantitate, deoarece nu mai poate patrunde întegral în celulă și să o oxideze. Peste câteva seturi de celule insulinorezistente deja e foarte probabil ca bolnavul să intre în șoc hiperglicemic.
Acestă logică se aplică fără probleme în cazul bolnavului de diabet zaharat de tip II. În cazul diabetului de tip I pancreasul este cauza afecțiunii. El nu produce suficientă insulină pentru a mări permeabilitatea membranei celulare, astfel nu se pot oxida nici măcar cantități mici de glucide. Aici tratamentul este mult mai delicat și cu părere de rău spun că mă depășeste, pancreasul prezentând o anomalie încă din naștere. Cu alte cuvinte pacientul va fi nevoit să-și injecteze insulină pentru tot restul vieții.
Acum voi enumera factorii principali care delanșează această afecțiune. Chiar de curând am auzit că italienii au o vorbă în popor pe care o moștenesc de la generații mai vechi. Ei spun că majoritatea bolilor care se dobândesc printr-o alimentație defectuoasă se limitează la consumul celor cinci otrăvuri albe : sarea iodată procesată, făina albă rafinată, zahărul rafinat, orezul alb și laptele de vacă pasteurizat . Dacă am analiza puțin, putem realiza cu ușurință cât de multă dreptate au. Da, diabetul, cancerul, bolile cardiovasculare și obezitatea, practic bolile contemporane, care fac cele mai multe victime, apar cu precădere în urma consumului regulat al acestor „otrăvuri”. Le vom lua pe rând.
Sarea iodată rafinată este sărăcită de toate oligoelementele benefice organismului, dar îmbogățită, prin procedee chimice toxice, cu iod. Sarea iodată a apărut ca o soluție la cazurile tot mai frecvente de boli cauzate de lipsa iodului, adică afecțiuni ale glandei tiroide (sau cel puțin așa spun politicienii noștri prin Hotărârea de Guvern nr. 568/2002 ). Bănuim că Industria farmaceutică nu a avut nicio implicare în toată această poveste. Deși consumul de sare iodată pentru o „sănătate de fier” este mediatizat și încurajat, studiile arată că efectele sunt exact opuse, datorită cantității prea mari de iod sintetic ce suprasolicită glanda tiroidă și întreg organismul. Ca urmare, apar disfuncții grave ale sistemului endocrin. Sarea procesată este îmbogățită cu iodat de potasiu sau magneziu, substanțe care favorizează creșterea afecțiunilor tiroidiene. Pe lângă iod, sarea procesată, adică albă, fină și foarte arătoasă, este îmbogățită și cu multe anti-aglomerante, printre care E 536 și E 535 (ferocianură de sodiu) care au ca efect creșterea incidenței bolilor cardiace, accelerarea proceselor de ateroscleroză și toxicitate crescută, deoarece ferocianura de sodiu este o substanță toxică. Datorită sării procesate și iodate, sarea a devenit hulită și responsabilă de suprasolicitarea rinichilor, mai ales în cazul bebelușilor, de probleme cardiovasculare, de hipertiroidie și multe alte afecțiuni, dar totuși vă amintesc că sarea de ocnă, neprocesată, nu are absolut nicio implicație în toate aceste afecțiuni. Pe scurt, consumul de sare iodată are numeroase efecte negative asupra organismului uman în general, dar aceste efecte se resimt mult mai tare asupra organismului în formare, al bebelușilor:
Suprasolicită rinichii și toate organele interne; Datorită prezenței iodului în toate tipurile de sare de pe piață și folosirea acesteia în produsele semifabricate, devine imposibilă calcularea cantității de iod pe care un individ o consumă; Surpusul de iod din organism a dus la înmulțirea cazurilor de hipertiroidie, a favorizat apariția gușei înclusiv la femei însărcinate și copii; Cianurile folosite pe post de antiaglomeranți repezintă o otravă pentru organism; Încetinirea proceselor metabolice și apariția obezității sunt tot o consecință a consumului de sare iodată; Slabește sistemul imunitar; Provoacă tulburări ale somnului, hipertensiune, anxietate și nervozitate. Despre Făina albă ar trebui să scriu un întreg articol ca să cuprind măcar esența, dar mă voi limita la a spune doar ce este foarte important de știut. Făina procesată, la fel ca și sarea iodată, trece printr-un proces complex de înlăturare a elementelor benefice din compoziția bobului de grâu. Nu știu dacă ați văzut vreodată cum arată amidonul pur, dar se poate observa o mare asemănare între el și făina albă și știți de ce? Pentru că doar cam atât mai rămâne după procesare din bobul de grâu. Amidonul, prin hidroliză enzimatică, proces ce se petrece în organismul uman, se transformă în totalitate în glucoză. Cu alte cuvinte, este același lucru dacă mănânci zahăr. Mai știți bombele alea de rețete de prajituri? O cană de făină ultra albă, o cană de zahăr alb … Mai exact avem două căni de zahăr și cam aia e prajitura noastră. Trebuie să mai adaug, pentru că este foarte important, că albirea făinei se face cu o substanță numită alloxan. Ea, după numeroase cercetări, s-a dovedit că produce boli diabetice în rândul populațiilor de șoareci de laborator. Dar să fim optimiști, omul nu e șoarece (sunt ironic).
Grâul, în componența sa, include fibre, minerale, vitamine și oligoelemente, lucruri indispensabile organismului. Consumând făina integrală ne bucurăm de întreg ansamblul grâului, astfel vom elimina orice pericol de îmbolnăvire.
Despre zahăr rafinat am discutat deja și puteți afla mai multe din acest articol unde am atașat și un filmuleț care descrie cum se produce. Vă spun doar că este foarte periculos. Pentru o viață sănătoasă el nu are ce căuta în alimentație.
Orezul alb are aceleași „calități” ca făina albă. Tot ce am scris despre ea se aplică și aici. În plus, tot circulă un zvon pe internet cum că chinezii ar produce orez alb din rășini plastice, adică orez sintetic. Nu pot confirma acest zvon, chiar dacă am văzut prea multe ca să pot spune că nu este adevărat, dar mai bine sa-l credem de bună voie. Paza bună alungă primejdia rea. Un secret aici: cumpărați orez integral. Este mult mai gustos, este sănătos și nici chinezii nu-l pot produce în mod sintetic, încă…
Bănuiesc că vă întrebați ce caută aici Laptele de vacă pasteurizat . Nu vă mai întrebați. El, precum toate alimentele procesate, nu are ce căuta într-o alimentație sănătoasă. Singurul avantaj al procesului de pasteurizare este că prelungește perioada de valabilitate a laptelui (ceea ce convine comercianților), dar acest lucru se reflectă din plin în prețul piperat al produselor procesate astfel. Marele dezavantaj este acela că prin procesul de „pasteurizare” se elimină și toate enzimele benefice, vitaminele A, C, B6 și B12. În plus, acest procedeu mai și permite transferul de hormoni și antibiotice în lapte. Prin pasteurizare sunt omorâte bacteriile benefice prezente în laptele crud, dintre care cele mai importante sunt Lactobacillus acidophilus. În concluzie, nu este bun pentru sănătate, e ca și cum ați bea aracet.
Acum să nu se înteleagă că doar acestea sunt cauzele apariției diabetului zaharat. Trebuie adăugat și consumul excesiv de alcool, stresul și predispozițiile genetice, dar toate sunt bine cunoscute de noi toți și mai știm că atunci când cele trei mese principale sunt corecte, ne mărim extraordinar de mult capacitatea de apărare a organismului, reușim să procesăm și să eliminăm mult mai repede toxinele, iar predispozițiile genetice rămân date uitării.
Tratament
Strategia de tratament pe care o vom adopta este inversul declanșării acestui dezechilibru. Mai exact, va trebui să diminuăm rezistența membranei celulare la insulină. Acest lucru se va întâmpla progresiv, în 2-3 reprize, a câte 1-1,5 luni fiecare, deoarece avem nevoie să refacem cel puțin două cicluri celulare. În același timp, vom stimula fucțiile pancreatice și vom combate efectele radicalilor liberi asupra pancreasului și vom preveni complicațiile.
Etapa I de tratament – cura de epurare
Va dura 3-6 zile în prima repriză, 6-9 în cea de-a doua și 9-12 în cea de-a treia. În această etapă se va consuma doar sucuri de fructe și legume (în principal cele cu un conținut scăzut de glucide: portocale, madarine, pere, prune, struguri, piersici, caise, pepene galben, zmeură, cireșe, mere, gutui, afine, coacăze, căpșuni etc.), iar apa va fi înlocuită cu ceai.
Ceaiul va fi un decoct fiert aproximativ 5 minute acoperit, din următoarele plante medicinale: frunze de Urzică vie (Urtica dioica ) 5 părți, Trei-frați-pătați (Viola tricolor ) 4 părți, Pufuliță (Epilobium parviflorum ) 3 părți, fructe și frunze de Afin (Vaccinium myrtillus ) 3 părți, Păpădie (Taraxacum officinale ) 2 părți, funze de Dud (Morus ) 2 părți, Coada-șoricelului (Achillea millefolium ) 1 parte, Teci de fasole (Phaseolus vulgaris ) 1 parte și frunze de Anghinare (Cynara scolymus ) o parte. Se vor bea 1-1,5 litri de ceai pe zi, neîndulcit și se va prepara după ghidul acesta .
Etapa a II-a – tratamentul propriu-zis
Va dura între 4-6 săptămâni, în care pe lângă ceaiul de la prima etapă, se va mai face un decoct din următoarele plante medicinale: Licheni de piatră (Lichen islandicus ), 5 părți, Tintaură (Herba centauri ) 4 părți, Drăgaică (Galium verum ) 3 părți, Urzică moartă albă (Lamium album ) 2 părți, flori de Sulfină (Melilotus officinalis ) 1 parte, Rostopască (Chelidonium majus ) 1 parte, Ciumărea (Galega officinalis ) 4 părți, flori de Rapiță (Brassica napus ) 1 parte, frunze de Cătină roșie (Tamarix ramosissima ) 1 parte și Sânziene albe (Herba Galii mollugi ) 1 parte. Se va bea 3-4 căni pe zi, inainte cu jumătate de oră de mesele principale.
Pentru a mări eficiența tratamentului se vor introduce în alimentație produsele antioxidante, imunostimulente naturale , și drojdia de bere uscată .
Regimul alimentar
În dieta bolnavului de diabet vor exista trei categorii de alimente: alimente permise fără limită, alimente consumate limitat și alimente interzise.
Din prima categorie fac parte:
cele hipoglicemiante: ciupercile (conțin insulină), grâu germinat (are în compoziție crom, mineral care stimulează metabolizarea carbohidraților), semințe de dovleac și muștar (conțin zinc, mineral care intră în compoziția insulinei), coriandru, dafin, rozmarin, chimion, cuișoare, tarhon, pătrunjel verde, rubarbă, ceapă, usturoi, praz, napi, ridichi, varză roșie și varză albă crude, lămâi, grapefruit, rodii, vișine, afine, mure, coacăze negre, agrișe, fructe de cătină, gutui, borș, murături;cele care conțin sub 10% glucide: roșii, vinete, țelină, conopidă, ardei gras roșu, galben și verde, castraveți, andive, sparanghel, spanac, lăptucă, gulii, pepene verde, căpșuni ș.a.În cea de a doua categorie se înscriu:
alimente necetogene , din care se pot consuma aproximativ 200g pe zi: soia – conține zinc, fasole și mazăre uscate, alune, nuci, migdale, pecum și alimente care au în compoziție între 10% și 20% glucide: măsline verzi, anghinare, păstârnac, fasole verde, mere, pere, piersici, caise, cireșe, prune, struguri, zmeură, pepene galben, portocale ș.a.;alimente cetogene , din care se pot consuma maxim 100g pe zi: ficat de vită, pește oceanic și fructe de mare (mai ales scoici – conțin crom), pește de apa dulce, carne de pasăre, lapte degresat, brânzeturi slabe, ouă, precum și alimente care conțin între 20% și 40% glucide: cartofi, pâine integrală, mazăre verde, banane, castane ș.a.Pentru o mai bună organizare a regimului alimentar vă pun la dispoziție următorul tabel al conținutului de glucide (în g%) al principalelor alimente:
Aliment Glucide Aliment Glucide Zahăr 100 Cartofi 20 Miere 80 Migdale 19 Dulceață 75 Alune 18 Smochine și curmale 74 Mazăre verde 17 Stafide 73 Struguri 16 Paste făinoase 70 Nuci 15 Fulgi de ovăz 66 Zmeură 14 Fasole uscată 62 Pepene galben 14 Mazăre verde 61 Portocale 13 Ciocolată cu lapte 54 Mere și piersici 12 Pâine albă 52 Gutui și afine 11 Grâu germinat 49 Coacăze și căpșuni 10 Pâine neagră 48 Sfeclă roșie 9 Castane 45 Țelină și pătrunjel 9 Lapte praf 38 Pepene verde 8 Cacao 31 Fasole verde 7 Banane 24 Varză și praz 6 Orez 23 Conopidă și ridichi 5
Un tabel mai detaliat puteți găsi aici .
A treia grupă cuprinde alimentele interzise astfel: cele cinci „otrăvuri” enumerate la început precum și tot ce este preparat din ele, dulciurile de orice fel; grăsimile saturate (slănină, untură, unt, smântână, margarină etc.) deoarece măresc rezistența la insulină; carnea de mamifere (este puternic cetogenă și conține substanțe toxice precum uree, acid uric, creatinină, adrenalină etc.); prăjelile de orice natură, deoarece pe suprafața alimentelor prăjite iau naștere substanțe toxice; alimentele afumate sau fripte pe grătar cu cărbuni, deoarece se încarcă cu benzopiren, o substanță de asemenea toxică; orice aliment procesat și/sau ambalat (a se citi articolul acesta ); băuturile răcoritoare; cafeaua și alcoolul; măslinele negre (sunt măsline verzi tratate cu sodă caustică, un compus chimic extrem de toxic); sarea fină iodată ș.a.
Consumul zilnic de glucide nu trebuie să depășească 1,5g/kg corp, cel de proteine 1g/kg corp, iar cel de lipide 1,2g/kg corp.
Să nu uităm, de fapt, va fi obligatorie mișcarea în aer liber și expunerea moderată la lumina solară.
Etapa a III-a – pauză 2 săptămâni
Tratamentul trebuie urmat 2 ani. Inițial, va fi urmat timp de 6 luni, perioadă ce se împarte în 3 reprize, fiecare a câte 2 luni structurate pe cele trei etape prezentate, apoi se reduce timp de 1 an la 2 luni pe trimestru și la final o lună pe trimestru.
Observație
Trebuie să întelegeți, dragi cititori, că eliminarea din alimentație a produselor toxice nu este un regim. Această activitate ar trebui să facă parte din viața noastră și să fie o obișnuință, practic acest lucru să însemne normal pentru noi. În principal tratamentele naturiste se bazează pe o readucere la normal a stilului de viață, chiar dacă pare a fi o vindecare printr-un regim sau un tratament sofisticat.
Bibliografie: Fănică Voinea-Ene, Să ne tratăm singuri. Ghid de terapie naturistă, Editura All, 2013, București.
Aliment 100g Total zaharide Glucoză Galactoză Fructoză Sucroză Lactoză Maltoză Afine 7.3 3.5 3.6 0.2 Ananas 11.9 2.9 2.1 3.1 Avocado 0.9 0.5 0.2 0.1 Banană 15.6 4.2 2.7 6.5 Bomboane clasice de supt 62.3 66.7 Caise 9.3 1.6 0.7 5.2 3.1 Caise dezhidratate 38.9 20.3 12.2 6.4 Căpșuni 5.8 2.2 2.5 1 Cireșe acre 8.1 4.2 3.3 0.5 Cireșe dulci 14.6 8.1 6.2 0.2 1.3 Curmale 6.9 3.7 2.8 0.4 Curmale uscate 62.3 26.9 3.9 24.4 6.1 Fructe de soc 7 Grapefruit alb 6.2 1.3 1.2 3.4 Grapefruit roșu 6.2 1.3 1.2 3.4 Kiwi 10.5 5 4.3 1.1 Lamâi 2.5 1 0.8 0.6 Mandarine 7.7 Mango 14.8 0.7 2.9 9.9 Mango dezhidratat 73 Melasă 60 11.2 12.9 34.7 Mere 13.3 2.3 7.6 3.3 Miere de albine 81.9 33.8 42.4 1.5 4.2 Mure 8.1 3.1 4.1 0.4 Nectarine 8.5 1.2 6.2 Papaya 5.9 1.4 2.7 1.8 0.4 Papaya dezhidratat 53.5 Pepene galben 8.7 1.2 1.8 5.4 Pepene galben Honeydew 8.2 Pepene Roșu 9 1.6 3.3 3.6 Pere 10.5 1.9 6.4 1.8 Pere dezhidratate 49 Piersici 8.7 1.2 1.3 5.6 Piersici dezhidratate 44.6 15.8 15.6 13.2 Portocale 9.2 2.2 2.5 4.2 Prune 7.5 2.7 1.8 3 Prune dezhidratate 44 28.7 14.8 0.5 Rodii 10.1 5 4.7 0.4 Roșii 2.8 1.1 1.4 Stafide 65 31.2 33.8 Stafide aurii 70.6 32.7 37.1 0.8 Struguri 18.1 6.5 0.4 7.6 0.1 Zahăr brun 89.7 5.2 84.1 Zmeură 9.5 3.5 3.2 2.8 1
Aliment Proteine Lipide Glucide KCal Aliment Proteine Lipide Glucide KCal % % % la 100 g % % % la 100 g Carnati 18,0 26,9 – 324 Biban 88 Creier – – – 128 Cod 19,0 1,0 – 87 Curca 24,5 8,5 – 179 Cod in sos tomat 14,9 1,3 2,9 85 Ficat (porc, vita) – – – 132 Crap 18,9 2,8 – 104 Ficat (pasare) – – – 120 Crap in ulei 10,6 6,9 4,3 125 Gaina 21,0 6,0 – 142 Hering 18,0 10,0 – 167 Gasca semigrasa 18,4 20,0 – 261 Hering in ulei 13,7 28,9 – 325 Inima, rinichi – – – 120 Hering in sos tomat 16,2 10,4 1,8 170 Jambon – – – 271 Icre crap 25,0 3,0 – 130 Leberwurst 16,8 30,1 – 349 Icre stiuca 27,0 1,5 – 125 Miel 18,0 20,0 – 260 Macrou 22,0 10,0 – 183 Muschi tiganesc 21,6 26,3 – 333 Macrou in sos tomat 14,5 10,6 1,6 164 Parizer, cremwursti 13,0 26,0 – 295 Macrou in ulei 16,2 20,7 – 259 Pateu de ficat 19,6 19,5 – 261 Pastrav – – – 103 Porc – slaba 20,4 6,3 – 142 Salau 19,4 0,4 – 83 Porc – grasa 15,0 30,0 – 350 Sardina in ulei 19,3 21,6 – 280 Pui de gaina 20,1 10,2 – 177 Scrumbie 14,2 25,9 – 299 Rata 19,6 6,0 – 136 Somn 16,8 18,8 – 224 Salam – – – 560 Stavrid 16,6 5,1 – 115 Salam de Sibiu 26,5 43,4 – 512 Stavrid in sos tomat 15,5 6,6 – 125 Salam de vara 20,0 47,0 – 519 Stiuca 19,1 0,4 – 82 Slanina – – – 630 Sunca presata 24,9 20,7 – 294 Ou de gaina (gr. pe buc.) 7,0g 6,0g 0,6g 171 Vita – slaba 20,4 2,2 – 104 Galbenus de ou de gaina 16,0 32,0 0,3 364 Vita – grasa 12,0 24,5 – 277 Albus de ou de gaina 13,0 0,2 0,5 57 Galbenus de ou de gaina – – – 165 Branza de burduf 27,4 27,4 0,5 369 Un ou de rata (cca 60g) 7,0g 8,0g 0,2g 104 Branza grasa de vaca 13,0 9,0 4,5 155 Branza slaba de vaca 18,0 – 4,0 90 Maioneza – – – 716 Branza topita 7,0 36,0 0,9 366 Margarina – 82,5 – 767 Cascaval 25,0 19,0 1,0 283 Untura de porc 0,2 99,6 – 927 Iaurt 3,2 2,6 4,0 70 Ulei floarea soarelui – 100,0 – 930 Lapte batut 3,2 2,9 5,5 63 Ulei soia – 100,0 – 930 Lapte de vaca integral 3,5 3,5 4,5 65 Lapte de vaca normalizat 3,5 1,7 4,9 50 Ciocolata – – – 525 Lapte de oaie 6,0 7,5 4,6 113 Marmelada – – – 272 Lapte de capra 3,5 3,7 4,5 67 Miere – – – 310 Lapte praf 27,0 24,0 40,0 498 Zahar nerafinat – – – 375 Telemea de oaie 18,9 24 1,0 315 Zahar rafinat – – – 385 Telemea de vaca 19,4 20,4 1,0 273 Smantana 2,5 30,0 3,1 300 Bere blonda – – – 53 Unt 6,0 74,0 2,0 721 Bere bruna – – – 42 Cola – – – 48 Biscuiti 8,2 9,5 74,0 425 Limonada – – – 58 Cornuri, chifle simple 8,2 0,4 57,1 271 Rom – – – 245 Cornuri, chifle cu material 8,2 4,4 61,6 327 Tuica – – – 250 Faina de grau 11,8 1,4 72,0 356 Vina alb – – – 138 Faina de secara 8,9 1,2 74,6 353 Vin rosu – – – 165 Faina de porumb 9,6 1,7 72,1 351 Whisky – – – 245 Fulgi de ovaz 13,6 6,3 63,3 374 Gris 9,4 0,9 75,9 358 Paine de grau alba 7,5 0,4 52,0 274 Orez 8,1 1,2 75,5 354 Paine de grau intermediara 7,5 0,7 48,0 234 Paste fainoase obisnuite 10,9 0,6 75,6 360 Paine de grau neagra 8,4 1,2 48,0 242 Paste fainoase cu ou 10,2 2,2 79,1 386 Paine de secara 12,4 1,7 67,7 344 Porumb – – – 336 Paine graham 9,1 1,0 51,0 256 Pop-corn – – – 345 Spaghete – – – 351 Proteine Lipide Glucide KCal Proteine Lipide Glucide KCal % % % la 100 g % % % la 100 g Ardei gras verde 1,1 0,2 2,5 17 Banane 1,3 0,6 13,4 66 Ardei gras rosu 1,3 0,4 7,3 39 Caise 1,0 – 13,0 57 Cartofi (fierti) 1,7 0,2 17,4 80 Capsune 1,0 1,0 9,0 50 Cartofi prajiti – – – 345 Cirese 1,0 0,3 18,0 81 Castraveti 1,3 0,2 2,9 19 Coacaze 1,5 0,6 10,2 54 Ceapa verde 1,0 0,2 3,5 20 Fragi de padure 1,3 1,0 9,8 54 Ceapa uscata 1,5 0,2 8,0 40 Grepfruit 0,5 0,2 6,5 30 Ciuperci 5,0 0,5 2,3 35 Gutui 0,5 0,5 14,2 65 Conopida 2,8 0,3 3,9 30 Lamai 0,9 0,7 6,2 36 Dovlecei 0,9 0,1 3,2 18 Mandarine 0,8 0,1 8,7 40 Fasole verde 2,0 0,2 5,7 33 Macese 4,1 1,2 21,8 117 Mazare verde boabe 8,4 0,5 14,0 96 Mere 0,3 0,5 15,0 67 Marar – – – 19 Mure 1,5 1,4 14,1 77 Morcovi 1,5 0,3 8,8 45 Pepeni galbeni 0,5 0,1 5,0 23 Pastarnac 1,4 0,5 15,0 72 Pepeni verzi 0,5 0,1 5,4 25 Patrunjel – – – 32 Pere 1,0 1,0 16,0 79 Patrunjel radacina 1,1 0,8 10,0 53 Piersici 1,0 – 10,0 45 Rosii 1,3 0,2 4,8 27 Portocale 0,8 0,2 10,1 47 Praz 2,3 0,4 9,9 54 Prune 0,6 0,1 21,0 89 Ridichii de luna 0,6 0,1 3,8 19 Zmeura 1,0 1,0 14,0 71 Ridichii de iarna 1,3 0,1 4,9 26 Struguri 2,1 1,7 18,0 98 Salata verde 1,9 0,3 2,9 22 Visine 1,0 0,5 14,0 66 Sfecla rosie 1,3 0,1 9,0 43 Spanac 3,5 0,3 2,0 25 Curmale cu samburi 1,9 0,6 74,0 316 Telina radacini 1,4 0,3 5,9 33 Mere 1,0 1,0 55,0 239 Urzici 7,9 0,7 7,1 68 Pere 2,4 0,4 70,0 300 Usturoi 7,2 0,2 26,0 137 Prune cu samburi 2,5 0,5 71,0 306 Vinete – – – 26 Smochine 4,3 1,3 58,0 267 Varza alba 1,8 0,2 5,8 33 Stafide 2,5 0,5 71,0 306 Varza Bruxelles 4,0 0,5 7,0 50 Varza rosie 1,9 0,2 5,6 33 Compot de caise 0,5 – 14,0 59 Compot de cirese 0,4 – 15,5 65 Cartofi chips – – – 546 Compot de gutui – – 17,0 70 Cartofi rondele 7,8 0,4 77,0 350 Compot de mere 0,3 – 17,5 73 Ciuperci 41,7 1,7 30,8 313 Compot de pere 0,2 – 20,5 85 Fasole 23,0 1,7 47,7 303 Compot de piersici 0,6 – 16,1 68 Mazare 21,5 1,9 53,0 323 Compot de prune 0,4 – 15,3 64 Soia – – – 341 Compot de visine 0,4 – 15,5 65 Compot de struguri 0,5 – 19,0 80 Castraveti in otet 0,6 – 1,5 9 Gogosari intregi in otet 0,7 – 3,0 15 Suc de pere 0,02 – 14,1 57 Gogosari taiati in otet 0,8 – 2,6 14 Suc de prune 0,09 – 13,7 56 Salata de varza rosie 1,0 – 3,0 16 Suc de zmeura 0,16 – 12,3 51 Salata de sfecla rosie 1,0 1,0 8,2 38 Suc de struguri 0,13 – 20,0 83 Varza acra 1,2 – 3,3 18 Suc de tomate 1,0 – 5,0 25 Suc natural de mere 0,09 – 17,4 72 Bulion de tomate 3,6 – 11,6 62 Fasole verde 1,1 0,4 2,5 18 Arahide 25,8 44,5 15,7 584 Ghiveci in bulion 1,4 0,5 3,7 26 Alune curatate 12,0 63,0 17,0 705 Mazare verde boabe 6,5 0,5 10,0 72 Masline negre 20;0 35;0 7;2 437 Pasta de tomate 5,4 – 15,4 85 Masline verzi 12,5 10,0 8,1 177 Spanac cu orez 2,0 8,0 2,0 91 Nuci 21,0 59,0 3,7 650 Tocana de legume 1,0 6,0 3,1 73 Tomate in bulion 1,7 0,4 3,1 23
Timp de multe secole zaharul a fost considerat doar un lux. Pentru indulcirea alimentelor se folosea mierea de albine, care avea un pret mult mai mic decat zaharul. In timpul secolului al XIX-lea el a devenit destul de popular si ulterior s-a transformat intr-o necesitate. Cu toate acestea, zaharul avea o forma mult mai sanatoasa, fiind extras din trestie de zahar, iar melasa nu era indepartata. Dupa putin timp, din cauza cererii din ce in ce mai mari, nivelul de procesare a crescut, au aparut diverse tratamente de rafinare, inalbire si cristalizare, devenind astfel un aliment periculos pentru sanatate.
Un roman consuma aproximativ 30 kg de zahar procesat pe an, iar media europeana este de circa 15 kg. Vi se pare mult? Ganditi-va ca o sticla de 330 ml de suc “negru” contine 40g de zahar. Un tort pana la un kilogram este plamadit cu peste 300g de zahar si exemplele pot continua. Afectiunile atribuite consumului mediu si mare de zahar sunt Alzheimer, cresterea glicemiei in sange marind riscul aparitiei diabetului zaharat, boli cardiovasculare, hiperactivitate, obezitate, carii dentare si cea mai importanta, dependenta.
In mod normal si sanatos, aportul energetic din zahar nu ar trebui sa depaseasca 5% din totalul energetic zilnic, adica undeva pe la 20-25g de zahar. Vorbesc aici despre zahar brut si nu alb, extra rafinat si procesat. Ideal ar fi sa inlocuiti total acest aliment cu alti carbohidrati precum fructoza, glucoza si zaharoza, dar va parea imposibil persoanelor obisnuite cu o dieta bazata pe zahar. Din acest motiv, initial e bine sa-l inlocuiti treptat cu alte zaharide pana cand nu veti mai simti o nevoie intensa si in final sa-l excludeti.
Fructele si legumele sunt o importanta sursa de glocoza si fructoza. O doza adecvata dimineata facuta dintr-un kiwi, o banana, o portocala si un mar, toate pasate, ne poate asigura peste la 50g de zaharide, adica 200 kcal. Pe langa continutul mare de zaharide, acestea mai contin vitamine, minerale, fibre, antioxidanti si apa. Fructele sunt alimentul ideal, organismul consuma un minim de energie pentru a le digera si beneficiaza de un nivel maxim de energie de pe urma lor. Legumele in acelasi timp sunt si ele o sursa buna de zaharide, iar unele dintre ele, precum cartofii, mazarea verde, pastarnacul, dovleacul sunt bogate in amidon, substanta care prin hidroliza enzimatica se transforma tot in glucoza. Ar mai fi multe de spus despre fructe si legume insa scopul meu principal e sa va arat ca ele pot inlocui zaharul intr-un mod eficient si mult mai sanatos.
Mierea de albine este, asa cum imi place mie sa spun, un superaliment, avand calitati incontestabile. In 100g de miere de albine sunt circa 82g de carbohidrati. Carbohidratii din miere sunt fructoza, in proportie de 38%, glucoza, 31%, maltoza, 7 % si sucroza in proportie de 2%. Aceasta mai contine enzime, vitamine (B1, B2, B6, B12, PP, H, C, K, acid folic), saruri minerale (sodiu, potasiu, magneziu, fosfor, cupru, aluminiu, mangan, fier, clor, siliciu etc.) si microelemente (galiu, vanadiu etc.). Este excelenta pentru indulcirea mancarilor, dar se recomanda a nu fi incalzita peste 40 de grade Celsius deoarece se vor distruge enzime benefice. Ca o observatie atunci cand alegeti mierea de albine, va recomand sa o procurati cat mai pura, produsa de albine sanatoase din zone care nu sunt poluate cu erbicide si ingrasaminte. In privinta alegerii tipului de miere, e mai putin important. Toate tipurile au calitati specifice, dar e bine sa fie cat mai proaspata. Din acest motiv, vom tine cont de perioada de recoltare a tipului de miere. La inceputul primaverii, mierea poliflora va fi cea mai intalnita, iar in luna mai va aparea cea de salcam si rapita. In luna iunie teiul infloreste si albinele pot produce miere de tei. Tinand cont de aceste conditii, putem alege si tipul de miere pentru consum. Personal, eu prefer mierea poliflora, gandind ca are o varietate mare de nutrienti, iar ca gust o prefer pe cea de salcam sau tei.
Am inclus aici un tabel al conținutului de zaharide din diferite alimente. M-am axat mai mult pe fructe și legume.
Smoothie „anti-zahar”
Voi prezenta aici o reteta extrem de simpla de smoothie din fructe si miere de albine, cu un continut ridicat de carbohidrati care ne va asigura pentru intreaga zi cantitatea de zaharide benefice. Acesta se va consuma dimineata, pe stomacul gol, usor, timp de 15-20 de minute. Motivul pentru care il plasam la inceputul zilei este simplu. Dimineata organismul nostru are nevoie de un demaraj de energie, fructele fiind ideale. In acelasi timp fructele se digera la nivelul intestinului, de aceea este indicat ca stomacul sa fie gol pentru a nu le opri si sa inceapa sa fermenteze. In acest smoothie de dimineata mai puteti adauga tratamente naturiste de intretinere a sanatatii sau pentru anumite afectiuni.
Ingrediente:
3 tipuri de fructe de sezon si cand se poate, autohtone; Primavara: citrice, capusuni, banane, rodii, kiwi, cirese de mai. Vara: pepene rosu, pepene galben, mere de vara, pere de vara, zmeura, afine, mure, zarzare, caise, corcoduse, prune, fragi, visine, cirese. Toamna: mere, pere, catina, gutui, prune, struguri. Iarna: citrice, rodii, kiwi, banane, fructe dezhidratate. 1 lingura de miere de albine de sezon.
Rafinarea zahărului brut are același scop ca toate produsele ambalate: prelungirea termenului de valabilitate, îmbunătațirea aspectului și gustului. De la sucul extras din sfecla de zahăr sau din trestia de zahăr până la cristalele albe, e o cale lungă. Întregul proces include înălbirea cu dioxid de sulf, alcalinizare cu oxid de calciu, fierberea în vid și îndepărtarea melasei prin centrifugare. Cu alte cuvinte tot ce este bun (melasa) este îndepărtat și va rămâne doar zaharoză sub formă de cristale. Ca să nu mai lungesc sibiectul, din cauza procesării prin compuși toxici și eliminarea din produsul brut a elementelor benefice organismului uman, zahărul alb rafinat nu este recomandat consumului. Avem alternative de zaharide cum ar fi glucoza și fructoza conținute de fructe sau daca tot ne dorim să facem un gem sau o prăjitură, se poate folosi un zahar brun brut cu un conținut mare de melasă (până la 10%).
În modul în care este consumat zahărul în zilele noastre, fără dubiu stă la baza dereglării funcționării glandelor endocrine și de aici o sumedenie de alte afecțiuni (diabet, obezitate, hipertensiune, boli cardiace). Mai mult decât atât, consumat regulat creează dependență fizică și psihică.
Cea mai mare cantitate de zahăr procesat o găsim în sucuri, iaurturi cu fructe, conserve de legume și fructe, gemuri, dulcețuri, dulciuri ambalate ș.a. Spre exemplu, o doză de Coca-Cola de 330ml conține aproximativ 40 de grame de zahăr, iar doza zilnică maximă admisă a unui adult este de 50 de grame.
Ar mai fi de spus că nu toate zaharidele sunt atât de nocive precum zahărul rafinat. După cum puteți observa în tabelul acesta , clasa zaharidelor se împarte în mai multe subcategorii. Pentru tratarea dependenței de zahăr prin înlocuirea lui cu alte zaharide sănătoase citiți acest articol.
Un video despre cum se fabrică zahărul din trestie de zahăr.
VIDEO
Voi face referire aici la majoritatea conservelor care conțin conservanți artificiali, diferite preparate cum ar fi snacks-urile, chips-urile, cornurile și alte produse de panificație, semipreparatele congelate etc. Sunt o sumedenie de astfel de invenții și singurul lucru bun pe care il au este gustul. Avem pretenția să fim definiți ca ființe inteligente, care dețin un control total asupra vieții, dar ce facem cu dependența de placeri inferioare? Unde este controlul nostru? Ar fi bine să descoperim adevăratul gust bun în alimente benefice pentru trupul și mintea noastră. Încercați să evitați aceste produse, iar când vizitați supermarket-ul, coșul vostru sa conțină cât mai puține ambalaje. Nu aruncăm banii pe ambalaje. Comercianții sunt interesați ca produsele lor să țină cât mai mult, să aibă timp să fie cumpărate. Din acest motiv, la fel ca și carnea, ele sunt supuse unor etape de procesare, în care sunt adăugați conservanți, coloranți, potențiatori de gust etc. Pe lângă aceste substanțe nocive, multe produse conțin o cantitate mare și foarte mare de sare iodata, zahăr rafinat, făină albă, proteine din soia modificată genetic și alte asemenea „bunătăți”.
Acordați atenție la conservele de pește, de legume, compoturi, dulcețuri etc. Lipsiți-vă mai bine dacă nu sunteți siguri pe ingrediente. Feriți-vă de conservele de pește care nu sunt în suc propriu (pește, apă, sare). De regulă, pentru conservele în ulei, nu se specifică tipul de ulei. Cel mai frecvent se folosește un amestec de resturi de ulei vegetal, de proastă calitate. Compoturile, dulcețurile și murăturile le puteti face în casă, cum doriți voi, utilizând zahăr brun neprocesat din trestie sau melasă și sare de ocnă, neiodata excelentă pentru murături și alte conserve.