alphamegastyle I
‰›·ÈÙ·diet
∂ϤÓË ¶ ∞Ó‰Ú¤Ô˘, RD, LD, PhDcan ∫ÏÈÓÈ΋ ¢È·ÈÙÔÏfiÁÔ˜
Eleni Andreou, RD, LD, PhDcan Clinical Dietician
Facts and Fiction Large amounts of sugar may cause diabetes Sugar is not the cause for diabetes. The cause for diabetes is not very clear. We do know however that diabetes tends to run in families and may be hereditary. Grapefruit dissolves fat Grapefruit doesn’t have the ability to dissolve fat, however it’s included in diet plans because of its high Vitamin C and low calorie contents. Healthy olive oil or ‘light’ seed oils Use virgin olive oil in your diet in moderate quantities. Virgin olive oil does not undergo processes like those that produce the ‘refined’ type. Olives do not affect our body weight Eating bread and olives is fine for a snack provided we don’t overdo it on the olives. Sugar is fattening; fructose is dietary Replace white sugar with fructose or brown sugar - not to reduce your caloric intake but to benefit from their nutritional value. 1 teaspoon fructose=16 calories 1 teaspoon sugar=15 calories Honey is less fattening than sugar Honey is great for your health but is high in calories so better use it in moderation eg., in your tea or on toast. 1 teaspoon honey=21 calories 1 teaspoon sugar=12 calories Brown bread is not as fattening as white Opt for brown bread in all its varieties to make the most of its nutritional benefits. White and brown bread have exactly the same calorie content. Potatoes are fattening Do include potatoes in your diet but always cook them in a healthy way so that you get all the nutrients and energy from this important foodstuff. Light mayonnaise is a dietary product Using light mayonnaise is an acceptable choice if we want to add a little in a sandwich or tuna salad, provided we use the same amount as if using regular mayonnaise. Lentils and spinach are good sources of iron If you need to take iron then choose animal byproducts. Add spinach, fresh or cooked to your meals; also lentils
∞Ï‹ıÂÈ· ‹ æ¤Ì·; ªÂÁ¿ÏË oÛfiÙËÙ· ˙¿¯·Ú˘ ÛÙËv ‰È·ÙÚoÊ‹ οoÈo˘ ÌoÚ› v· ÚoηϤÛÂÈ ‰È·‚‹ÙË; ™˘Ì¤Ú·ÛÌ·: ∏ ˙¿¯·ÚË ‰ÂÓ Â›Ó·È ·ÈÙ›· ÙÔ˘ ‰È·‚‹ÙË. ∞Ó Î·È ÔÈ ÏfiÁÔÈ ÁÈ· ÙËÓ ¿ıËÛË ‰ÂÓ Â›Ó·È ÍÂοı·ÚÔÈ, ͤÚÔ˘Ì fiÙÈ ¿ÙÔÌ· Ô˘ ¤¯Ô˘Ó ̤ÏË Ù˘ ¿ÌÂÛ˘ ÔÈÎÔÁ¤ÓÂÈ·˜ ÙÔ˘˜ Ì ‰È·‚‹ÙË (Ô ‰È·‚‹Ù˘ ÌÔÚ› Ó· Â›Ó·È ÎÏËÚÔÓÔÌÈÎfi˜) ‹ Â›Ó·È ˘¤Ú‚·ÚÔÈ ¤¯Ô˘Ó ÚԉȿıÂÛË ‹ ‰È·ÙÚ¤¯Ô˘Ó ÌÂÁ·Ï‡ÙÂÚÔ Î›Ó‰˘ÓÔ ÁÈ· ·˘Ù‹ ÙËÓ ¿ıËÛË. Δ· ÁÎÚ¤ÈÊÚÔ˘Ù ‰È·Ï‡Ô˘Ó Ù· Ï›Ë ™˘Ì¤Ú·ÛÌ·: Δo ÁÎÚ¤ÈÊÚÔ˘Ù ‰Âv ‰È·ı¤ÙÂÈ Î·ÌÈ¿ ÈηvfiÙËÙ· ÏÈÔ‰˘¿ÏÈÛ˘ ·ÏÏ¿ ¯ÚËÛÈÌooÈÂ›Ù·È ÛÙȘ ‰›·ÈÙ˜ ÁÈ· Ì›ˆÛË ‚¿Úo˘˜ ÁÈ·Ù› ¤¯ÂÈ Ï›Á˜ ıÂÚÌ›‰Â˜ Î·È Â›v·È „ËÏfi Û ‚ÈÙ·Ì›vË C. ΔÔ ˘ÁÈÂÈÓfi ÂÏ·ÈfiÏ·‰Ô Î·È Ù· "ÂÏ·ÊÚÈ¿" ÛÔڤϷȷ ™˘Ì¤Ú·ÛÌ·: ηٷӷÏÒÛÙ ÂÏ·ÈfiÏ·‰Ô, ·ÏÏ¿ ÚÔÛ¤ÍÙ ÙËÓ ÔÛfiÙËÙ· Ô˘ ÚÔÛı¤ÙÂÙ ÛÙ· Á‡̷ٷ Û·˜, Î·È ÊÚÔÓÙ›ÛÙ ӷ ηٷӷÏÒÓÂÙ ΢ڛˆ˜ "·Úı¤ÓÔ" ÂÏ·ÈfiÏ·‰Ô, ·ÊÔ‡ ·˘Ùfi ‰ÂÓ ¤¯ÂÈ ˘ÔÛÙ› ηÌÈ¿ ÂÂÍÂÚÁ·Û›·, fiˆ˜ ¤¯ÂÈ Û˘Ì‚Â› Ì ÙÔ "Ú·ÊÈÓ¤". "√È ÂÏȤ˜ ‰ÂÓ ÂÈ‚·Ú‡ÓÔ˘Ó ÙÔ ‚¿ÚÔ˜ Ì·˜" ™˘Ì¤Ú·ÛÌ·: ÙËÓ ÂfiÌÂÓË ÊÔÚ¿ Ô˘ ı· "·ÚÎÂÛÙÔ‡ÌÂ" Û ϛÁÔ ÊÚ¤ÛÎÔ „ˆÌ› Î·È ÌÂÚÈΤ˜ ÂÏȤ˜, ÛÙËÓ ÚÔÛ¿ıÂÈ· Ì·˜ Ó· Ê¿Ì οÙÈ ÂÏ·ÊÚ‡ ı· Ú¤ÂÈ Ó· ÎÔÓÙÚÔÏ¿ÚÔ˘Ì ηϿ ÙËÓ ÔÛfiÙËÙ· ·fi ÙȘ ÂÏȤ˜ Ô˘ ı· ηٷӷÏÒÛÔ˘ÌÂ. ∏ ˙¿¯·ÚË ·¯·›ÓÂÈ ÂÓÒ Ë ÊÚÔ˘ÎÙfi˙Ë Â›Ó·È ‰È·ÈÙËÙÈ΋ ™˘Ì¤Ú·ÛÌ·: ·ÓÙÈηٷÛÙ‹ÛÙ ÙËÓ ¿ÛÚË ˙¿¯·ÚË, Ì ÊÚÔ˘ÎÙfi˙Ë ‹ Ì·‡ÚË ˙¿¯·ÚË, fi¯È fï˜ ÁÈ· Ó· ÁÏÈÙÒÛÂÙ ıÂÚÌ›‰Â˜ ·ÏÏ¿ ÁÈ· Ó· ˆÊÂÏËı›Ù ·fi ÙȘ ıÂÙÈΤ˜ ÙÔ˘˜ ȉÈfiÙËÙ˜. 1 ÎÔ˘Ù·Ï¿ÎÈ ÙÔ˘ ÁÏ˘ÎÔ‡ ÊÚÔ˘ÎÙfi˙Ë = 16 ıÂÚÌ›‰Â˜ 1 ÎÔ˘Ù·Ï¿ÎÈ ÙÔ˘ ÁÏ˘ÎÔ‡ ˙¿¯·ÚË = 12 ıÂÚÌ›‰Â˜ "ΔÔ Ì¤ÏÈ ·¯·›ÓÂÈ ÏÈÁfiÙÂÚÔ ·fi ÙË ˙¿¯·ÚË" ™˘Ì¤Ú·ÛÌ·: Ì ÙËÓ Î·Ù·Ó¿ÏˆÛË ÙÔ˘ ÌÂÏÈÔ‡ ÎÂÚ‰›˙ÂÙ "˘Á›·" ·ÏÏ¿ Î·È ıÂÚÌ›‰Â˜ Î·È ÁÈ· ·˘Ùfi ÂÚÈÔÚ›ÛÙ ÙÔ ÛÙÔ ·ÔÁÂ˘Ì·ÙÈÓfi Û·˜ ÚfiÊËÌ· ‹ ÛÙË ÊÚ˘Á·ÓÈ¿ ÙÔ˘ ÚˆÈÓÔ‡. 1 ÎÔ˘Ù·Ï¿ÎÈ ÙÔ˘ ÁÏ˘ÎÔ‡ ̤ÏÈ = 21 ıÂÚÌ›‰Â˜ 1 ÎÔ˘Ù·Ï¿ÎÈ ÙÔ˘ ÁÏ˘ÎÔ‡ ˙¿¯·ÚË = 15 ıÂÚÌ›‰Â˜
"ΔÔ „ˆÌ› ÛÈοψ˜ ‰ÂÓ ·¯·›ÓÂÈ fiÛÔ ÙÔ ¿ÛÚÔ" ™˘Ì¤Ú·ÛÌ·: ÚÔÙÈÌ‹ÛÙ ÙÔ Ì·‡ÚÔ „ˆÌ› Î·È ÙȘ ÔÈÎÈϛ˜ ÙÔ˘, ÁÈ· Ó· ˆÊÂÏËı›ÙÂ ÙˆÓ Â˘ÂÚÁÂÙÈÎÒÓ ÙÔ˘ Û˘ÛÙ·ÙÈÎÒÓ, Î·È fi¯È ÁÈ· Ó· "ÁÏÈÙÒÛÂÙÂ" ıÂÚÌ›‰Â˜, ·ÊÔ‡ Ë ˘„ËÏ‹ ÙÔ˘ ıÚÂÙÈ΋ ·Í›· Û˘Ì‚·‰›˙ÂÈ Ì ÌÈ· ıÂÚÌȉÈ΋ ·Í›· ÈÛ¿ÍÈ· ·˘Ù‹˜ ÙÔ˘ Ï¢ÎÔ‡ „ˆÌÈÔ‡. "√È ·Ù¿Ù˜ ·¯·›ÓÔ˘Ó" ™˘Ì¤Ú·ÛÌ·: ÂÓÙ¿ÍÙ ÙËÓ ·Ù¿Ù· ÛÙÔ ‰È·ÈÙÔÏfiÁÈÔ Û·˜, ·ÏÏ¿ ¿ÓÙ· Ì·ÁÂÈÚÂ̤ÓË Ì ˘ÁÈÂÈÓfi ÙÚfiÔ, ÒÛÙ ӷ ¿ÚÂÙ ÂÓ¤ÚÁÂÈ· Î·È Ê˘ÙÈΤ˜ ›Ó˜ ·fi ÙÔ ¯Ú‹ÛÈÌÔ ·˘Ùfi ÙÚfiÊÈÌÔ. "∏ Ì·ÁÈÔÓ¤˙· Ï¿˚Ù Â›Ó·È ‰È·ÈÙËÙÈÎfi ÚÔ˚fiÓ" ™˘Ì¤Ú·ÛÌ·: Ë ¯Ú‹ÛË Ù˘ Ï¿˚Ù ÂΉԯ‹˜ Ù˘ Ì·ÁÈÔÓ¤˙·˜ Â›Ó·È Û›ÁÔ˘Ú· ÌÈ· ηϋ χÛË fiÙ·Ó ı¤ÏÔ˘Ì ӷ ÚÔÛı¤ÛÔ˘Ì ϛÁË Ì·ÁÈÔÓ¤˙· ÛÙÔ Û¿ÓÙÔ˘ÈÙ˜ ‹ ÛÙË ÙÔÓÔÛ·Ï¿Ù· Ì·˜. ∞Ó fï˜ ‚¿ÏÔ˘Ì ‰ÈÏ¿ÛÈ· ‹ ÌÂÁ·Ï‡ÙÂÚË ÔÛfiÙËÙ· ÛÙÔ Ê·ÁËÙfi Ì·˜ ÂÂȉ‹ Â›Ó·È "Ï¿˚Ù", ÙfiÙ ı· ηٷʤÚÔ˘Ì ÙÔ ·ÓÙ›ıÂÙÔ ·fi ·˘Ùfi Ô˘ ÂȉÈÒÎÔ˘ÌÂ. ΔÔ ·ÓÙ›ÛÙÔÈ¯Ô ÈÛ¯‡ÂÈ Î·È ÁÈ· Ù· Ù˘ÚÈ¿ Ì ¯·ÌËÏfiÙÂÚ· (Î·È fi¯È ¯·ÌËÏ¿ ¿ÓÙ·) ÏÈ·Ú¿. "∏ ʷ΋ Î·È ÙÔ Û·Ó¿ÎÈ Â›Ó·È Î·Ï¤˜ ËÁ¤˜ Ûȉ‹ÚÔ˘" ™˘Ì¤Ú·ÛÌ·: ∞Ó ı¤ÏÂÙ ӷ ¿ÚÂÙ ۛ‰ËÚÔ ÚÔÙÈÌ‹ÛÙ ÙȘ ˙ˆÈΤ˜ ËÁ¤˜ ÙÚÔʛ̈Ó. Δ·˘Ùfi¯ÚÔÓ· ÂÓÙ¿ÍÙ ÙÔ Û·Ó¿ÎÈ, ÊÚ¤ÛÎÔ ‹ ‚Ú·ÛÙfi ÛÙ· Á‡̷ٷ Û·˜ Î·È Î¿ÓÙ ÙÔ ›‰ÈÔ Ì ÙË Ê·Î‹, Ì·ÁÂÈÚ‡ÔÓÙ·˜ ÙËÓ Ì ÙÔÓ Ù˘ÈÎfi ÙÚfiÔ ˆ˜ ÛÔ‡· ‹ Û˘Ó‰˘¿˙ÔÓÙ·˜ ÙËÓ .¯. Ì ڇ˙È Î¿ÓÔÓÙ·˜ ¤Ó· ÓÔÛÙÈÌfiÙ·ÙÔ Ê·ÎfiÚ˘˙Ô, Ô˘ Â›Ó·È ˘„ËÏ‹˜ ıÚÂÙÈ΋˜ ·Í›·˜ Î·È ·Ú¿ÏÏËÏ· Û˘Ó‰˘¿ÛÙ ÙȘ ÙÚÔʤ˜ ·˘Ù¤˜ Ì ËÁ¤˜ ‚ÈÙ·Ì›Ó˘ C, ÒÛÙ ӷ ·˘Í‹ÛÂÙ ÙËÓ ·ÔÚÚfiÊËÛË ÙÔ˘ Ûȉ‹ÚÔ˘ ÙÔ˘˜.
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