{"id":86142,"date":"2026-01-14T10:54:02","date_gmt":"2026-01-14T10:54:02","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=86142"},"modified":"2026-01-14T10:59:34","modified_gmt":"2026-01-14T10:59:34","slug":"prezentare-generala-a-principalelor-recomandari-2019-impreuna-cu-sfaturi-si-detalii-pentru-a-va-ajuta-sa-le-urmati-mai-bine","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=86142&lang=ro","title":{"rendered":"Prezentare general\u0103 a principalelor recomand\u0103ri (2019), \u00eempreun\u0103 cu sfaturi \u0219i detalii pentru a v\u0103 ajuta s\u0103 le urma\u021bi mai bine:"},"content":{"rendered":"\n<p><\/p>\n\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Prezentare general\u0103 a principalelor recomand\u0103ri (2019), \u00eempreun\u0103 cu sfaturi \u0219i detalii pentru a v\u0103 ajuta s\u0103 le urma\u021bi mai bine:<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Liniile directoare principale<mark class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Informa\u021bii suplimentare<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>Fructe \u0219i legume<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Cel pu\u021bin <strong>5 por\u021bii pe zi<\/strong> (fiecare de <strong>80\u2013100 g<\/strong>).<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u00cen toate formele: <strong>proaspete, congelate sau conservate<\/strong> \u2013 \u00eencerca\u021bi s\u0103 cre\u0219te\u021bi consumul.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>Nu mai mult de un pahar de suc de fructe pe zi<\/strong> (de preferin\u021b\u0103 din fructe \u00eentregi).<br><strong>Fructele uscate<\/strong> trebuie consumate <strong>ocazional<\/strong>, deoarece au un con\u021binut ridicat de zah\u0103r.<br><br>Dac\u0103 este posibil, <strong>alege\u021bi fructe \u0219i legume ecologice<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">N<\/a><\/sup><strong>uci2 (nes\u0103rate)<\/strong> (migdale, alune, nuci, fistic&#8230; etc.): \u2192 <strong>1 m\u00e2n\u0103 mic\u0103 pe zi<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>P\u00c2INE, PASTE, OREZ, SEMOL\u0102, CARTOFI<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>1 por\u021bie la fiecare mas\u0103<\/strong><\/strong><br><strong>Cel pu\u021bin <strong>un produs integral sau semi-integral pe zi<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Dac\u0103 este posibil, <strong>alege\u021bi produse cerealiere ecologice<\/strong>.<br>Dintre cerealele pentru micul dejun, <strong>numai cerealele integrale ne\u00eendulcite<\/strong> apar\u021bin acestei grupe.<\/mark><\/td><\/tr><tr><td><em><strong><strong>LAPTE, IAURT, BR\u00c2NZ\u0102<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">2 por\u021bii pe zi<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 por\u021bie = <strong>150 ml lapte<\/strong> = 125 g iaurt = 30 g br\u00e2nz\u0103<\/em><br><br>Nu uita\u021bi s\u0103 lua\u021bi \u00een considerare laptele \u0219i br\u00e2nza deja incluse \u00een preparatele pe care le preg\u0103ti\u021bi.<br><br>Din cauza <strong>riscurilor legate de contaminan\u021bi (sau poluan\u021bi)<\/strong>, asigura\u021bi-v\u0103 c\u0103 <strong>varia\u021bi produsele lactate<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong>CARNE \u0218I P\u0102S\u0102RI, PE\u0218TE, OU\u0102, LEGUME<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Alterna\u021bi \u00eentre <strong>carne \u0219i p\u0103s\u0103ri<\/strong>: prefera\u021bi p\u0103s\u0103rile \u0219i <strong>nu dep\u0103\u0219i\u021bi (dac\u0103 este posibil) 500 g de carne pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>.<br><\/strong><br><strong><strong><strong>Leguminoase<\/strong> (linte, fasole, n\u0103ut, quinoa etc.): cel pu\u021bin <strong>de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103<\/strong>; acestea pot \u00eenlocui carnea \u0219i p\u0103s\u0103rile.<\/strong><br><\/strong><br><strong><strong><strong>Pe\u0219te \u0219i fructe de mare<\/strong>: <strong>de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103 <\/strong>(inclusiv <strong>un pe\u0219te gras<\/strong><\/strong><\/strong>)<strong><strong>.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Carnea<\/strong> include: carne de vit\u0103, porc, vi\u021bel, miel, capr\u0103, cal, mistre\u021b, c\u0103prioar\u0103.<br><br>Dac\u0103 este posibil, <strong>alege\u021bi leguminoase uscate ecologice<\/strong>.<br><br>Pe\u0219tele \u0219i fructele de mare pot fi consumate <strong>proaspete, congelate sau conservate<\/strong>; varia\u021bi speciile \u0219i sursele (mai ales dac\u0103 sunt consumate frecvent) pentru a <strong>limita expunerea la contaminan\u021bi (sau poluan\u021bi)<\/strong>. <strong>Pe\u0219te<\/strong><br><br><strong>gras<\/strong>: hering, macrou, sardine, somon&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>ALIMENTE GRASE, DULCI, S\u0102RATE<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Alimente \u0219i b\u0103uturi dulci, alimente s\u0103rate \u0219i preparate comerciale cu <strong>Nutri-Score D sau E<\/strong>: <strong>Limita\u021bi consumul<\/strong>. <strong>Carne<\/strong><\/strong><\/strong><br><strong><br><strong><strong>procesat\u0103 (inclusiv \u0219unc\u0103 g\u0103tit\u0103)<\/strong>:<br>limita\u021bi consumul; <strong>nu dep\u0103\u0219i\u021bi 150 g pe s\u0103pt\u0103m\u00e2n\u0103 <\/strong>\u0219i prefera\u021bi \u0219unca g\u0103tit\u0103.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Acest grup include cereale pentru micul dejun (cu excep\u021bia cerealelor integrale ne\u00eendulcite), produse de patiserie, ciocolat\u0103, deserturi lactate, \u00eenghe\u021bat\u0103, dulciuri, b\u0103uturi carbogazoase, sucuri de fructe, gust\u0103ri s\u0103rate etc.<strong><br><\/strong><br>De asemenea, sunt incluse \u00een categoria c\u0103rnii procesate: c\u00e2rna\u021bi, sl\u0103nin\u0103, \u0219unc\u0103 afumat\u0103, conserve de carne, \u0219unc\u0103 uscat\u0103 sau crud\u0103.<\/mark><\/td><\/tr><tr><td><em><strong>ULEIURI, UNT, MARGARIN\u0102<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>Consuma\u021bi zilnic<\/strong>, \u00een cantit\u0103\u021bi mici<br>, sau <strong>evita\u021bi excesul<\/strong>.<\/strong><\/strong><br>Prefer\u0103 <strong>uleiurile de rapi\u021b\u0103 (canola) \u0219i de nuc\u0103<\/strong> pentru con\u021binutul lor de omega-3.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Untul trebuie consumat cu modera\u021bie<\/strong> \u0219i rezervat pentru <strong>consumul crud sau pe p\u00e2ine<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>(Versiunea original\u0103 \u00een limba francez\u0103):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cancer Research UK (Mese s\u0103n\u0103toase \u0219i echilibrate): <\/strong><\/h2>\n\n\n\n<p>V\u0103 rug\u0103m s\u0103 consulta\u021bi acest tabel pentru a afla ce este recomandat s\u0103 consuma\u021bi la fiecare mas\u0103 pentru a men\u021bine o alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103:<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Preg\u0103tirea a 3 categorii de produse alimentare pentru fiecare mas\u0103:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50% legume (este bine s\u0103 amesteca\u021bi legumele \u0219i s\u0103 folosi\u021bi o cantitate suficient\u0103 de legume verzi: spanac, broccoli, fasole verde etc.)<\/li>\n\n\n\n<li>25% proteine (Reamintim: proteinele vegetale sunt mai pu\u021bin absorbite dec\u00e2t proteinele animale, lucru de care trebuie s\u0103 \u021bine\u021bi cont \u00een cazul \u00een care v\u0103 intensifica\u021bi activit\u0103\u021bile fizice).<\/li>\n\n\n\n<li>25% din cereale \u0219i carbohidra\u021bi pot fi alternativi la fiecare mas\u0103 (gr\u00e2u, orez, cartofi, leguminoase, quinoa, hri\u0219c\u0103 &#8230;) Mai multe informa\u021bii despre acest lucru (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>Link<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n\n<p>Nu uita\u021bi s\u0103 include\u021bi <strong>\u201ecereale<\/strong>\u201d \u00een farfuria dumneavoastr\u0103. (Din punct de vedere cultural, acest lucru poate p\u0103rea \u201ediferit\u201d sau \u201eneobi\u0219nuit\u201d), dar dac\u0103 o ve\u021bi face, v\u0103 ve\u021bi sim\u021bi mai bine \u00een general. Cerealele furnizeaz\u0103 o mul\u021bime de \u201evitamine\u201d diferite, dar ajut\u0103 \u0219i la tranzitul intestinal, la \u201efunc\u021bionarea ficatului\u201d, la absorb\u021bie \u0219i la greutate.<\/p>\n\n\n\n<p>De exemplu, legumino<strong>as<\/strong>ele con\u021bin mult\u0103 vitamina B. Dac\u0103 \u00eencerca\u021bi s\u0103 consuma\u021bi leguminoase de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103, exist\u0103 mari \u0219anse s\u0103 observa\u021bi rapid efecte pozitive.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00cencerca\u021bi s\u0103 consuma\u021bi o gam\u0103 larg\u0103 de vitamine:<\/strong><\/h2>\n\n\n\n<p>Graficul de mai jos este un \u201eexemplu\u201d al tipurilor de vitamine asociate produselor alimentare. Re\u021bine\u021bi c\u0103 este mai bine s\u0103 m\u00e2nca\u021bi diversificat dec\u00e2t \u00een cantit\u0103\u021bi mari. De asemenea, trebuie s\u0103 \u00een\u021belege\u021bi c\u0103 produsele alimentare nu con\u021bin toate acela\u0219i tip de vitamine. Pentru mai multe informa\u021bii privind subiectul nutri\u021biei, consulta\u021bi (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\"><em>Linkul<\/em><\/a>) \u0219i c\u0103r\u021bile lui Jean-Marie Bourre (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\"><em>Link<\/em><\/a>).<\/p>\n\n\n\n\n\n<p><em>Re\u021bine\u021bi \u00eentotdeauna c\u0103 produsele alimentare naturale sunt mai bune dec\u00e2t suplimentele vitaminice. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Link<\/a>) De asemenea, re\u021bine\u021bi c\u0103 ceaiul cre\u0219te riscul de anemie.<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">\u00cen mod ideal, ar trebui s\u0103 se pun\u0103 un accent mai mare pe legume dec\u00e2t pe fructe. (De exemplu, se recomand\u0103 trei por\u021bii de legume \u0219i dou\u0103 por\u021bii de fructe pe zi \u0219i a\u0219a mai departe, dar ambele sunt importante&#8230;). <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">Ave\u021bi grij\u0103 la fructele cu coaj\u0103 lemnoas\u0103, care pot provoca alergii \u0219i pot afecta starea de spirit. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Prezentare general\u0103 a principalelor recomand\u0103ri (2019), \u00eempreun\u0103 cu sfaturi \u0219i detalii pentru a v\u0103 ajuta s\u0103 le urma\u021bi mai bine: Liniile directoare principale Informa\u021bii suplimentare Fructe \u0219i legume Cel pu\u021bin 5 por\u021bii pe zi (fiecare de 80\u2013100 g). \u00cen toate formele: proaspete, congelate sau conservate \u2013 \u00eencerca\u021bi s\u0103 cre\u0219te\u021bi consumul.1 Nu mai mult de un [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":true,"wds_primary_category":316,"footnotes":"[{\"content\":\"\\u00cen mod ideal, ar trebui s\\u0103 se pun\\u0103 un accent mai mare pe legume dec\\u00e2t pe fructe. (De exemplu, se recomand\\u0103 trei por\\u021bii de legume \\u0219i dou\\u0103 por\\u021bii de fructe pe zi \\u0219i a\\u0219a mai departe, dar ambele sunt importante...).\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Ave\\u021bi grij\\u0103 la fructele cu coaj\\u0103 lemnoas\\u0103, care pot provoca alergii \\u0219i pot afecta starea de spirit.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[316,739],"tags":[],"class_list":["post-86142","post","type-post","status-publish","format-standard","hentry","category-food-fr-es___ro","category-sanatate"],"lang":"ro","translations":{"ro":86142,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"pl":86553,"tr":86557,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"hu":87024,"id":87028,"sv":87032,"cs":88594,"lt":89138,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86142","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=86142"}],"version-history":[{"count":4,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86142\/revisions"}],"predecessor-version":[{"id":86148,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86142\/revisions\/86148"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=86142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=86142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=86142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}