{"id":230211,"date":"2021-01-25T08:00:00","date_gmt":"2021-01-25T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/kas-tervislik-toitumine-on-kallis\/"},"modified":"2021-01-25T08:00:00","modified_gmt":"2021-01-25T08:00:00","slug":"kas-tervislik-toitumine-on-kallis","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/et-ee\/kas-tervislik-toitumine-on-kallis\/","title":{"rendered":"Kas tervislik toitumine on kallis?"},"content":{"rendered":"\n

Vabaneda halbadest toitumisharjumustest v\u00f5ib olla raske, eriti kui olete harjunud r\u00e4mpstoite s\u00f6\u00f6ma v\u00f5i olete hoopiski r\u00e4mpstoidus\u00f5ltlane. R\u00e4mpstoit maitseb h\u00e4sti, see on odav ning n\u00f5uab valmistamiseks v\u00e4he aega (kui \u00fcldse) ja seda leiab s\u00f5na otseses m\u00f5ttes igalt poolt. Teiselt poolt on aga tervislik toit, mis pole paljude jaoks nii k\u00e4ttesaadav. Tervislik toit v\u00f5ib maitsta suurep\u00e4raselt, kuid tihti ei ole see kohe s\u00f6\u00f6miseks valmis ning selle valmistamiseks tuleb varuda aega. Lisaks pole see sama odav kui r\u00e4mpstoit \u2013 niimoodi arvavad paljud inimesed. Kas tervislik toitumine on kallis?<\/strong> V\u00f5i pole see midagi muud kui ebatervislik m\u00fc\u00fct? \u00d5ige vastuse leidmiseks lugege edasi!<\/span><\/p>\n\n\n\n

Mida t\u00e4hendab tervislik toitumine?<\/span><\/strong><\/h2>\n\n\n\n

Tervislik toitumine t\u00e4hendab teadlikumate toiduvalikute tegemist ja tasakaalustatud toitumist. See t\u00e4hendab toitaineterikka toidu tarbimist, mis annab k\u00f5ik vajalikud toitained organismi normaalseks funktsioneerimiseks nagu: rasvad, s\u00fcsivesikud, valgud, vitamiinid, mineraalid ja vesi. Kahjuks ei leia te selliseid niisuguseid toitaineid kaloririkkast r\u00e4mpstoidust, nagu kartulikr\u00f5psud, pitsa, piimakokteilid, magustatud joogid ja muud t\u00f6\u00f6deldud toidud.

Niisiis, kust te saate k\u00f5ik vajalikud toitained? Vaadake seda tabelit, milles on toodud m\u00f5ned parimad makrotoitainete ja mikroelementide allikad:<\/span><\/p>\n\n\n\n

Valgud<\/span><\/td>Mereannid, liha, linnuliha, munad, p\u00e4hklid, seemned, piimatooted<\/span><\/td><\/tr>
S\u00fcsivesikud<\/span><\/td>T\u00e4isteratooted, t\u00e4isteranisujahu, kartul, kaunviljad, mais, oad, kiudainerikkad puuviljad, t\u00e4rkliserikkad k\u00f6\u00f6giviljad<\/span><\/td><\/tr>
Rasvad <\/span><\/td>Rasvane kala, munad, p\u00e4hklid, seemned, avokaado, oliivi\u00f5li, p\u00e4hkli\u00f5li, juust, piimatooted<\/span><\/td><\/tr>
Mineraalid<\/span><\/td>P\u00e4hklid, seemned, subproduktid, munad, oad, koorikloomad, k\u00f6\u00f6giviljad<\/span><\/td><\/tr>
Vitamiinid<\/span><\/td>Maks, munad, mereannid, piimatooted, seened, linnuliha, liha, puuviljad, k\u00f6\u00f6giviljad <\/span><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\"Pitsa<\/figure>\n\n\n\n

Kas tervislik toitumine on kallis? Kas vastab t\u00f5ele, et tervislik toit on kallim?<\/span><\/strong><\/h3>\n\n\n\n

Tuginedes Carlson and Frazao (1) seisukohtadele, tervislik toitumine on odavam arvestades j\u00e4rgimisi hinna kalkulatsioone: hind 100 g s\u00f6\u00f6dava kaalu kohta ja hind keskmise portsjoni kohta. Hinna osas, mis puudutab kaalu \u00fche kalori kohta, leidsid nad vastupidi, et tervislik toitumine on kallim. See on huvitav tulemus, sest Rao ja kaasautorite uuringu (2) kohaselt maksavad tervislikumad toidud umbes 1,54 $ rohkem 2000 kcal kohta,<\/strong> mis toetab teooriat, et tervislikud toidud maksavad rohkem arvestades hinda \u00fche kalori kohta.<\/strong><\/span>

N\u00e4iteks:<\/strong><\/span><\/p>\n\n\n\n

Portsjonite suurus<\/span><\/td>Brokkoli<\/span><\/a><\/td>Pepperoni Pitsa<\/span><\/a><\/td><\/tr>
Hind<\/td>$2.44\/lb (1lb=453.592g)<\/span><\/td>$4.88 x 40.8oz pakk (2.55lb)<\/td><\/tr>
Hind m\u00f5\u00f5t\u00fchiku kohta<\/td>$2.44\/lb<\/td>$1.91\/lb<\/td><\/tr>
Portsjonite suurus<\/span><\/td>5.22 oz v\u00f5i 148g<\/td>\u00bd pitsa v\u00f5i 5.1oz v\u00f5i 145g<\/td><\/tr>
Portsjonite arv<\/td>3<\/td>8<\/td><\/tr>
Hind \u00fche portsjoni kohta<\/td>$0.813<\/td>$0.61<\/td><\/tr>
Kalorid \u00fche portsjoni kohta<\/td>$2.44\/lb (1lb=453.592g)<\/span><\/td>330 kalorit<\/td><\/tr>
Hind \u00fche kalori kohta<\/td>$0.0488\/kalorit<\/td>$0.0058\/kalorit<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Kalorite poolest tundub<\/em><\/strong>, et brokkoli on kallim kui pepperoni pitsa, sest \u00fchest kilost brokkolit saate ainult 3 portsjonit, samas kui pitsat jagub 8 portsjoniks. Selleks, et saada sama suure hulga kaloreid nagu pitsast puhul peate tarbima umbes 6 portsjonit brokkolit:<\/span><\/p>\n\n\n\n

Brokkoli –> 50 kalorit\/annus x 6 annust= 300 kalorit–> Peate maksma $4.88 300 kalori kohta.<\/strong><\/span><\/p>\n\n\n\n

Pepperoni pitsa–> 330 kalorit\/annus –> maksate <\/span>ainult $0.61 330 kalori kohta<\/span>.<\/strong><\/p>\n\n\n\n

Sellega seoses on pitsal hea hinna ja kvaliteedi suhte arvestades saadavate kalorite arvu, kuid toit on siiski palju enamat kui lihtsalt kalorid. Me s\u00f6\u00f6me toitu keha normaalseks funktsioneerimiseks, energia saamiseks ja immuunsuse toetamiseks, mist\u00f5ttu on oluline s\u00fc\u00fca tasakaalustatud toitu.<\/span><\/p>\n\n\n\n

Toitainete poolest teame k\u00f5ik, kes on t\u00f5eline v\u00f5itja … brokkoli!<\/strong> Erinevalt odavast pitsast on brokkoli suurep\u00e4rane antioks\u00fcdantide, kiudainete, C-vitamiini, K-vitamiini, foolhappe ja paljude teiste oluliste vitamiinide ja mineraalainete allikas!<\/span><\/p>\n\n\n\n

\"Kahjuks<\/figure>\n\n\n\n

K\u00f5ik ei saa endale lubada tervislike valikute tegemist<\/span><\/strong><\/h3>\n\n\n\n

Meie toiduvalikut m\u00f5jutavad sellised tegurid nagu maksumus, sissetuleku tase ja k\u00e4ttesaadavus.<\/strong> Isegi f\u00fc\u00fcsilised tegurid, nagu aeg <\/strong>ja toiduvalmistamisoskus <\/strong>v\u00f5ivad m\u00f5jutada meie valikuid (3) ning just seet\u00f5ttu on valmistoidud ja kiirtoidud \u00e4\u00e4rmiselt populaarsed. Milleks teha s\u00fc\u00fca, kui saab lihtsalt burgeri kaasa haarata, eks? V\u00f5i nagu pepperoni pitsa n\u00e4ide, lihtsalt asetage see mikrolaineahju ja m\u00f5ne minuti p\u00e4rast saate ahjukuuma pitsa!<\/span><\/p>\n\n\n\n

Miks see nii on? <\/span>

Ajakirjas Journal of Consumer Researchers (4) avaldatud uuringu kohaselt on seos toidu tajutava tervislikkuse ja selle maksumuse vahel. Teadlased tegid rea katseid, mis toetasid “tervislik-kallis\u201d p\u00f5him\u00f5tet. \u00dcks huvitav j\u00e4reldus oli see, et eelarve saamisel valisid osalejad odavama variandi, kuigi nad polnud sama tervislikud kui kallimad tooted.<\/strong><\/span> Mis t\u00e4hendab, et valides suurema kalorite hulgaga pitsa paki tervisliku brokkoli asemel, tundub see hea valikuna eelarve teadlikule inimesele.<\/p>\n\n\n\n

\u00d5nneks tervislik toitumine ei pea olema kallis!<\/span><\/strong> <\/h3>\n\n\n\n

J\u00e4rgige neid soovitusi, et s\u00e4\u00e4sta raha, toituda tervislikult ise ning innustada oma perekonda seda tegema.<\/span><\/p>\n\n\n\n

1) Valmistage toitud kodus<\/span><\/strong><\/h3>\n\n\n\n

Toiduvalmistamine kodus aitab s\u00e4\u00e4sta raha, v\u00e4hendab tarbetute kalorite hulka ning s\u00fcsivesikute, suhkru ja rasva tarbimist (5). Koduse toiduvalmistamise eeliseks on ka see, et saate oma toidu n\u00e4dalaks h\u00f5lpsasti ette valmistada. Selle puhul on ikkagi tarvis veidi eelt\u00f6\u00f6d teha – planeerida, kokata, jagada s\u00f6\u00f6gikorrad, sildistada toidukarbid jne, kuid hea on see, et teil on \u00fclej\u00e4\u00e4nud n\u00e4dal vaba!<\/span>

H\u00f5lpsaks toiduvalmistamiseks v\u00f5ib olla tarvis natuke teadmisi juurde saada, kuid kui te \u00fckskord saate k\u00f5ik p\u00f5hit\u00f5ed selgeks, siis saate sammu edasi teha. Veebis on palju tasuta ressursse ja retsepte (vaadake j\u00e4rgi Intelligent Keto<\/strong><\/a>), sest k\u00f5ik mis te tegelikult vajate on natuke vaba aega.<\/span><\/p>\n\n\n\n

\"Vali<\/figure>\n\n\n\n

2) Valige tavalised tooted orgaaniliste toodete asemel<\/span><\/strong><\/h3>\n\n\n\n

Orgaanilised tooted on kallimad kui tavalised, sest nad ei sisalda pestitsiide ega s\u00fcnteetilisi kemikaale, mis t\u00e4hendab, et nad on puhtamad ja \u00fcldiselt tervislikumad kui mittemahep\u00f5llumajanduslikud tooted. Mis puudutab toitainete saamist, siis mahetooted ei sisalda rohkem kasulikke toitaineid, kui mitte-mahedad tooted. <\/strong>(6) Nii et \u00e4rge tundke ennast liiga halvasti, kui teie eelarve ei v\u00f5imalda osta tooteid, millele on orgaanilisuse m\u00e4rk juures. S\u00e4\u00e4state raha ja saate endiselt samu toitaineid nagu orgaanilistest toodetest.<\/span><\/p>\n\n\n\n

3) Tehke oma ostud turul<\/span><\/strong><\/h3>\n\n\n\n

Turult ostmisel on palju eeliseid. Turult saate v\u00e4rskemaid ja parema maitsega tooteid ning toetate samal ajal ka kohalikke talunikke. V\u00f5rreldes poodides leiduvatele toodetega, turu kaupadel on v\u00e4iksem reisi- ja k\u00e4itlemisaeg, eriti v\u00f5rreldes v\u00e4lismaalt imporditud toodetega. Sageli m\u00fc\u00fcakse hooajalisi tooteid turgudel ka odavamalt.<\/span><\/p>\n\n\n\n

4) Tehke ostunimekiri enne ostmist<\/span><\/strong><\/h3>\n\n\n\n

Ostunimekirja tegemine ja sellest kinnipidamine v\u00f5ib teie rahakotile palju kasu tuua. See on suurep\u00e4rane v\u00f5imalus, et v\u00f5idelda kiusatusega ja \u00f5petab ka eesm\u00e4rgist kinnipidama. Nii v\u00e4ldite sihtotstarbetuid poek\u00fclastusi ning vahek\u00e4ikudes ringi kolamist, otsides sealt midagi, mis parajasti silma j\u00e4\u00e4b. See soovitus t\u00f6\u00f6tab suurep\u00e4raselt ka s\u00f6\u00f6gikordade planeerimisel!<\/span><\/p>\n\n\n\n

\"Tee<\/figure>\n\n\n\n

5) Hulgiostmine ja k\u00fclmutatud toodete varumine<\/span><\/strong><\/h3>\n\n\n\n

S\u00fcgavk\u00fclmik on \u00e4\u00e4rmiselt vajalik asi! Saate osta hulgi ja varuda mitme kuu jagu k\u00fclmutatud maitsvaid toite ning nautida armastatud toite olenemata aastaajast! H\u00e4sti varustatud s\u00fcgavk\u00fclmikuga on teil koheselt juurdep\u00e4\u00e4s tervislikule toidule, mis t\u00e4hendab v\u00e4hem poe k\u00fclastusi. Hulgiostmisel aitate kaasa ka keskkonna s\u00e4\u00e4stmisele, kuna nii saate osta toite, millel on v\u00e4hem pakendeid ning see omakorda t\u00e4hendab, et on ka v\u00e4hem j\u00e4\u00e4tmeid.<\/span><\/p>\n\n\n\n

6) Maitsetaimede kasvatamine kodus<\/span><\/strong><\/h3>\n\n\n\n

Maitsetaimede kasvatamine on veel \u00fcks suurep\u00e4rane viis, kuidas s\u00e4\u00e4sta raha ja samal ajal tervislikult toituda. See on suurep\u00e4rane idee, sest \u00fcrtide kasvatamiseks pole palju ruumi vaja. Lihtsalt leidke selline koht, kus taimed saaksid piisavalt loomulikku p\u00e4ikesevalgust. Leidke v\u00e4ike nurk v\u00f5i aknalaud ning asetage oma maitsetaimede potid sinna. Uurige meie juhendist, kuidas kasvatada maitsetaimi kodus.<\/strong><\/a><\/span><\/p>\n\n\n\n

Kokkuv\u00f5te<\/span><\/strong><\/h2>\n\n\n\n

Kokkuv\u00f5ttes saab vastata k\u00fcsimusele \u201ekas tervislik toitumine on kallis\u201d nii \u201cjah\u201d, kui ka \u201cei\u201d korraga. “JAH” – see on kallim kui r\u00e4mpstoit arvestades kalori ja hinna suhet. “EI” – sest see sisaldab olulisi toitaineid ning m\u00f5jub tervisele h\u00e4sti.<\/span><\/p>\n\n\n\n

\n

Allikad<\/span><\/h3>\n<\/div><\/div>\n\n\n\n
\n

(1) Carlson, Andrea, and Elizabeth Frazao. \u201cAre Healthy Foods Really More Expensive? It Depends on How You Measure the Price.\u201d SSRN Electronic Journal, 2012. Crossref, doi:10.2139\/ssrn.2199553.<\/span><\/p>\n<\/div><\/div>\n\n\n\n

(2) Rao, Mayuree. \u201cDo Healthier Foods and Diet Patterns Cost More than Less Healthy Options? A Systematic Review and Meta-Analysis.\u201d BMJ Open, 1 Dec. 2013, bmjopen.bmj.com\/lookup\/doi\/10.1136\/bmjopen-2013-004277<\/a>.<\/span><\/p>\n\n\n\n

(3) \u201cThe Factors That Influence Our Food Choices.\u201d EUFIC, 2006, www.eufic.org\/en\/healthy-living\/article\/the-determinants-of-food-choice<\/a>.<\/span><\/p>\n\n\n\n

(4) Haws, Kelly L., et al. \u201cHealthy Diets Make Empty Wallets: The Healthy = Expensive Intuition.\u201d Journal of Consumer Research, 2017, p. ucw078. Crossref, doi:10.1093\/jcr\/ucw078.<\/span><\/p>\n\n\n\n

(5) \u201cStudy Suggests Home Cooking Is a Main Ingredient in Healthier Diet.\u201d Center for a Livable Future, 2014, clf.jhsph.edu\/about-us\/news\/news-2014\/study-suggests-home-cooking-main-ingredient-healthier-diet<\/a>.<\/span><\/p>\n\n\n\n

(6) Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. Are organic foods safer or healthier than conventional alternatives? A systematic review. 2012. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK100554\/<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Vabaneda halbadest toitumisharjumustest v\u00f5ib olla raske, eriti kui olete harjunud r\u00e4mpstoite s\u00f6\u00f6ma v\u00f5i olete hoopiski r\u00e4mpstoidus\u00f5ltlane. R\u00e4mpstoit maitseb h\u00e4sti, see on odav ning n\u00f5uab valmistamiseks v\u00e4he aega (kui \u00fcldse) ja seda leiab s\u00f5na otseses m\u00f5ttes igalt poolt. Teiselt poolt on aga tervislik toit, mis pole paljude jaoks nii k\u00e4ttesaadav. Tervislik toit v\u00f5ib maitsta suurep\u00e4raselt, kuid tihti…<\/p>\n","protected":false},"author":2,"featured_media":129417,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2812],"tags":[],"coauthors":[],"class_list":["post-230211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-et-ee"],"taxonomy_info":{"category":[{"value":2812,"label":"Uncategorized @et-ee"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/01\/is-eating-healthy-expensive-01-1024x521.jpg",1024,521,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/et-ee\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2812,"name":"Uncategorized @et-ee","slug":"uncategorized-et-ee","term_group":0,"term_taxonomy_id":2812,"taxonomy":"category","description":"","parent":0,"count":36,"filter":"raw","cat_ID":2812,"category_count":36,"category_description":"","cat_name":"Uncategorized @et-ee","category_nicename":"uncategorized-et-ee","category_parent":0}],"tag_info":false,"wpml":{"language":"et-ee","is_original":false,"original_post_id":131207,"translations":{"bg-bg":{"id":225657,"language":"bg-bg","is_original":false},"cs-cz":{"id":219130,"language":"cs-cz","is_original":false},"de-at":{"id":170539,"language":"de-at","is_original":false},"de-de":{"id":71297,"language":"de-de","is_original":false},"el-cy":{"id":229460,"language":"el-cy","is_original":false},"el-gr":{"id":228313,"language":"el-gr","is_original":false},"en-gb":{"id":131207,"language":"en-gb","is_original":true},"en-ie":{"id":165251,"language":"en-ie","is_original":false},"en-mt":{"id":165906,"language":"en-mt","is_original":false},"es-es":{"id":71315,"language":"es-es","is_original":false},"et-ee":{"id":230211,"language":"et-ee","is_original":false},"fi-fi":{"id":238538,"language":"fi-fi","is_original":false},"fr-fr":{"id":129416,"language":"fr-fr","is_original":false},"hu-hu":{"id":225079,"language":"hu-hu","is_original":false},"it-it":{"id":71621,"language":"it-it","is_original":false},"lt-lt":{"id":232909,"language":"lt-lt","is_original":false},"lv-lv":{"id":230575,"language":"lv-lv","is_original":false},"nl-be":{"id":217802,"language":"nl-be","is_original":false},"nl-nl":{"id":178675,"language":"nl-nl","is_original":false},"pl-pl":{"id":192117,"language":"pl-pl","is_original":false},"pt-pt":{"id":168409,"language":"pt-pt","is_original":false},"ro-ro":{"id":237513,"language":"ro-ro","is_original":false},"sk-sk":{"id":238105,"language":"sk-sk","is_original":false},"sv-se":{"id":223182,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230211","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/comments?post=230211"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230211\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media\/129417"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media?parent=230211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/categories?post=230211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/tags?post=230211"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/coauthors?post=230211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}