{"id":237513,"date":"2021-01-25T08:00:00","date_gmt":"2021-01-25T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/este-alimentatia-sanatoasa-scumpa\/"},"modified":"2021-01-25T08:00:00","modified_gmt":"2021-01-25T08:00:00","slug":"este-alimentatia-sanatoasa-scumpa","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/ro-ro\/este-alimentatia-sanatoasa-scumpa\/","title":{"rendered":"Este m\u00e2ncarea s\u0103n\u0103toas\u0103 scump\u0103?"},"content":{"rendered":"\n

Renun\u021barea la obiceiurile nes\u0103n\u0103toase de m\u00e2ncare, \u00een special dac\u0103 sunte\u021bi obi\u0219nui\u021bi cu asta \u2013 \u0219i dependen\u021bi \u2013 la m\u00e2ncarea nes\u0103n\u0103toas\u0103. Este ieftin, gustos, se prepar\u0103 u\u0219or (aproape singur\u0103) \u0219i o pute\u021bi g\u0103si oriunde. \u00cen mod contrar, m\u00e2nc\u0103rurile s\u0103n\u0103toase nu sunt la fel de accesibile precum celelalte. \u0218i acestea pot avea un gust minunat, dar nu imediat c\u0103ci necesit\u0103 g\u0103tire \u0219i reg\u0103tire. N plus, acestea nu sunt la fel de ieftine precum junk food \u2013 sau la asta se g\u00e2ndesc oamenii. Acestea fiind spuse, este alimenta\u021bia s\u0103n\u0103toas\u0103 scump\u0103<\/strong>? Sau acesta nu este nimic altceva dec\u00e2t un mit nes\u0103n\u0103tos?<\/p>\n\n\n\n

Ce \u00eenseamn\u0103 m\u00e2ncarea s\u0103n\u0103toas\u0103?<\/strong><\/h4>\n\n\n\n

Alimenta\u021bia s\u0103n\u0103toas\u0103 se refer\u0103 la alegerea \u00een mod \u00een\u021belept a alimentelor \u0219i m\u00e2ncarea unei diete echilibrate. Asta \u00eenseamn\u0103 consumarea unor m\u00e2nc\u0103ruri bogate \u00een nutrien\u021bi care v\u0103 ofer\u0103 nutrien\u021bii necesari corpului pentru a func\u021biona potrivit, cum ar fi gr\u0103sime, carbohidra\u021bi, proteine, vitamine, minerale \u0219i ap\u0103. Din p\u0103cate, nu ve\u021bi g\u0103si mul\u021bi din ace\u0219ti nutrien\u021bi \u00een m\u00e2ncarea nes\u0103n\u0103toas\u0103 bogat\u0103 \u00een calorii precum chipsuri, pizza, milk-shakes, sucuri dulci \u0219i alte m\u00e2nc\u0103ruri comerciale procesate.<\/p>\n\n\n\n

Astfel, de unde ne lu\u0103m ace\u0219ti nutrien\u021bi? Uita\u021bi-v\u0103 peste acest tabel subliniind unele dintre cele mai bune resurse de macro \u0219i micro nutrien\u021bi:<\/p>\n\n\n\n

Proteine<\/strong><\/td>Fructe de mare, carne, pui, ou\u0103, semin\u021be, lactate<\/td><\/tr>
Carbohidra\u021bi<\/strong><\/td>Cereale integrale, cartofi, legume, porumb, fasole, fructe bogate \u00een fibre, legume f\u0103inoase<\/td><\/tr>
Gr\u0103simi<\/strong><\/td>Pe\u0219ti gra\u0219i, ou\u0103, alune, semin\u021be, avocado, ulei de m\u0103sline, ulei de alune, br\u00e2nzeturi, lactate<\/td><\/tr>
Minerale<\/strong><\/td>Alune, semin\u021be, organe, ou\u0103, fasole, scoici, legume<\/td><\/tr>
Vitamine<\/strong><\/td>Ficat, ou\u0103, fructe de mare, lactate, semin\u021be, carne de pas\u0103re, carne, fructe, legume<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\"Pizza<\/figure>\n\n\n\n

Este alimenta\u021bia s\u0103n\u0103toas\u0103 scump\u0103? \u0218i este adev\u0103rat c\u0103 m\u00e2ncarea s\u0103n\u0103toas\u0103 cost\u0103 mai mult?<\/strong><\/h4>\n\n\n\n

Conform Carlson \u0219i Frazao (1<\/a>), m\u00e2ncarea s\u0103n\u0103toas\u0103 este mai ieftin\u0103 \u00een termeni de pre\u021buri metrice: pre\u021bul per 100g de greutate <\/em>\u0219i pre\u021bul mediu per por\u021bie. <\/em>Totu\u0219i, \u00een termeni de pre\u021b per calorie, <\/em>ace\u0219tia au aflat c\u0103 opusul este adev\u0103rat, acesta fiind, c\u0103 m\u00e2ncarea s\u0103n\u0103toas\u0103 este mai scump\u0103. Acest aspect interesant \u00eentruc\u00e2t, conform studiului lui Rao et al. (2<\/a>), alimenta\u021bia s\u0103n\u0103toas\u0103 costa aproximativ $1.54 mai mult per 2000kcal, <\/strong>ceea ce sus\u021bine teoria c\u0103 m\u00e2nc\u0103rurile s\u0103n\u0103toase cost\u0103 mai mult \u00een termeni de pre\u021b per calorie.<\/strong><\/p>\n\n\n\n

Iat\u0103 un exemplu:<\/p>\n\n\n\n

 <\/td>Broccoli<\/td>Pepperoni Pizza<\/td><\/tr>
Pre\u021b<\/td>$2,44\/lb (1lb=453.592g)<\/td>$4.88 per pachet de 40.8oz(2.55lb)<\/td><\/tr>
Pre\u021b per lb<\/td>$2.44\/lb<\/td>$1.91\/lb<\/td><\/tr>
Pre\u021b servire<\/td>5.22oz sau 148g<\/td>\u00bd pizza sau 5.1oz sau 145g<\/td><\/tr>
Nr. De serviri<\/td>3<\/td>8<\/td><\/tr>
Calorii per servire<\/td>50 de calorii<\/td>330 de calorii<\/td><\/tr>
Pre\u021b per calorie<\/td>$0.0488\/calorie              $0.00<\/td>$0.0058\/calorie<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Pe baza per calorie, broccoli pare <\/strong>s\u0103 fie mai scump dec\u00e2t o pizza cu pepperoni. Ob\u021bine\u021bi dar 3 serviri dintr-o jum\u0103tate de kilogram de broccoli \u00een timp ce o pizza este bun\u0103 pentru 8 serviri. Trebuie s\u0103 consuma\u021bi cam 6 serviri de broccoli pentru a primi acela\u0219i num\u0103r de calorii dintr-o singur\u0103 servire de pizza:<\/p>\n\n\n\n

Broccoli –> 50 calorii\/servire x 6 serviri = 300 de calorii –> Ar trebui s\u0103 cheltui\u021bi $4.88 pentru 300 de calorii<\/strong><\/p>\n\n\n\n

Pizza cu pepperoni –> 330 de calorii\/servire –> Pl\u0103ti\u021bi doar $0.61 sau 330 de calorii<\/strong><\/p>\n\n\n\n

Acestea fiind spuse, pizza ofer\u0103 o valoare mai bun\u0103 pentru bani \u00een termeni de calorii. Totu\u0219i, m\u00e2ncarea este mult mai mult \u00eenafar\u0103 de calorii. M\u00e2nc\u0103m pentru a ne sus\u021bine, energie \u0219i imunitate, \u0219i de aceea este important s\u0103 m\u00e2nc\u0103m o diet\u0103 bine echilibrat\u0103.<\/p>\n\n\n\n

Din punct de vedere al nutrien\u021bilor, cu to\u021bii \u0219tim c\u0103 adev\u0103ratul c\u00e2\u0219tig\u0103tor este\u2026broccoli! <\/strong>Spre deosebire de pachetele ieftine de pizza de petrecere, broccoli este o surs\u0103 excelent\u0103 de antioxidan\u021bi, fibre, vitamina C, vitamina K, acid folic \u0219i multe alte vitamine \u0219i minerale esen\u021biale!<\/p>\n\n\n\n

\"Din<\/figure>\n\n\n\n

Nu toat\u0103 lumea \u00ee\u0219i poate permite s\u0103 fac\u0103 o alegere s\u0103n\u0103toas\u0103<\/strong><\/h4>\n\n\n\n

Factori precum costurile, veniturile <\/strong>\u0219i disponibilitatea <\/strong>influen\u021beaz\u0103 alegerea alimentelor. Chiar \u0219i factorii fizici precum timpul <\/strong>\u0219i abilit\u0103\u021bile de g\u0103tit <\/strong>ne pot afecta alegerile (3<\/a>) ceea ce este de ce m\u00e2nc\u0103rurile instante \u0219i fast food sunt extrerm de populare. De ce am g\u0103ti c\u00e2nd putem lua \u00een grab\u0103 o mas\u0103 deja gata de la un restaurant de bugeri, corect? Sau precum exemplul cu pizza pepperoni, putem pune una \u00een cuptorul cu microunde \u0219i avem o pizza fierbinte \u00eentr-un minut!<\/p>\n\n\n\n

Dar de ce?<\/h5>\n\n\n\n

Ei bine, conform unui studiu publicat \u00een Journal of Consumer Researches (4<\/a>), exist\u0103 o leg\u0103tur\u0103 \u00eentre s\u0103n\u0103tatea perceput\u0103 a m\u00e2nc\u0103rii \u0219i cost. Cercet\u0103torii au f\u0103cut o serie de teste care au sus\u021binut \u201aintui\u021bia s\u0103n\u0103tos-este-scump\u2019. O descoperire interesant\u0103 este atunci c\u00e2nd este oferit un buget, participan\u021bii au ales op\u021biunile mai ieftine de\u0219i aceste nu erau la fel de s\u0103n\u0103toase precum produsele mai scumpe. <\/strong>A\u0219adar, alegerea \u00eentre o pizza cu mai multe calorii asupra unei jum\u0103t\u0103\u021bi de kilogram de broccoli s\u0103n\u0103tos devine o alegere pentru cei preocupa\u021bi de buget.<\/p>\n\n\n\n

Din fericire, alimenta\u021bia s\u0103n\u0103toas\u0103 NU trebuie s\u0103 fie scump\u0103!<\/strong><\/h4>\n\n\n\n

Urm\u0103ri\u021bi aceste trucuri pentru a economisi \u00een timp ce v\u0103 hr\u0103ni\u021bi at\u00e2t pe dvs. c\u00e2t \u0219i familia cu m\u00e2nc\u0103ruri s\u0103n\u0103toase.<\/p>\n\n\n\n

1) G\u0103ti\u021bi acas\u0103<\/strong><\/h4>\n\n\n\n

Nu numai c\u0103 v\u0103 economise\u0219te bani, dar v\u0103 ajut\u0103 s\u0103 economisi\u021bi surplusul de calorii, carbohidra\u021bi, zah\u0103r \u0219i gr\u0103sime (5<\/a>). Un alt beneficiu al g\u0103titului acas\u0103 este c\u0103 v\u0103 pute\u021bi preg\u0103ti mesele pentru \u00eentrega s\u0103pt\u0103m\u00e2n\u0103. \u00centr-adev\u0103r, necesit\u0103 mai mult\u0103 munc\u0103 \u2013 pl\u0103nuire, g\u0103tit, \u00eemp\u0103r\u021birea meselor, etichetarea recipientelor pentru alimente, etc. \u2013 dar partea bun\u0103 este c\u0103 ve\u021bi avea o via\u021b\u0103 mai u\u0219oar\u0103 pentru restul s\u0103pt\u0103m\u00e2nii.<\/p>\n\n\n\n

Exist\u0103 o mic\u0103 curb\u0103 de \u00eenv\u0103\u021bare implicat\u0103 c\u00e2nd vine vorba de g\u0103tit, dar odat\u0103 ce prinde\u021bi principiile de baz\u0103, totul va fi o joac\u0103. Sunt o mul\u021bime de resurse \u0219i re\u021bete pe internet (vede\u021bi Intelligent Keto<\/a>), astfel ave\u021bi nevoie numai de timp.<\/p>\n\n\n\n

\"Alege\u021bi<\/figure>\n\n\n\n

2) Alege\u021bi produse normale \u00een detrimentul celor organice<\/strong><\/h4>\n\n\n\n

Exist\u0103 un bun motiv pentru care produsele organice sunt mai scumpe dec\u00e2t cele obi\u0219nuite. Acestea nu au pesticide sau chimicale sintetice, ceea ce \u00eenseamn\u0103 c\u0103 sunt mai curate \u0219i, \u00een general, mai s\u0103n\u0103toase dec\u00e2t produsele non-organice. Totu\u0219i, c\u00e2nd vine vorba de nutri\u021bie, NU sunt \u00een mod semnificativ mai nutri\u021bionale dec\u00e2t produsele obi\u0219nuite (6<\/a>). <\/strong>A\u0219adar, s\u0103 nu v\u0103 par\u0103 r\u0103u dac\u0103 bugetul dvs. nu v\u0103 permite produsele cu o etichet\u0103 \u201aorganic\u0103\u2019. Ve\u021bi economisi bani \u0219i ve\u021bi primi acelea\u0219i nutrien\u021bi precum din alimentele organice.<\/p>\n\n\n\n

3) Face\u021bi cump\u0103r\u0103turile la pia\u021b\u0103<\/strong><\/h4>\n\n\n\n

Cump\u0103r\u0103turile de la pia\u021b\u0103 au foarte multe avantaje. De exemplu, ob\u021bine\u021bi produse mai gustoase \u0219i mai proaspete \u0219i sus\u021bine\u021bi fermierii locali \u00een acela\u0219i timp. Este un drum mai scurt \u0219i sunt mai u\u0219or de gestionat spre deosebire de produsele g\u0103site la un supermarket, \u00een special cele importante din str\u0103in\u0103tate. Adeseori, produsele din sezon sunt mai ieftine la pia\u021b\u0103.<\/p>\n\n\n\n

4) Crea\u021bi o list\u0103 \u00eenainte de a merge la cump\u0103r\u0103turi<\/strong><\/h4>\n\n\n\n

Crea\u021bi o list\u0103 de cump\u0103r\u0103turi \u2013 \u0219i \u021bine\u021bi-v\u0103 de ea \u2013 aceasta poate face minuni pentru portofelul dvs. Acesta este un moment perfect pentru a avea o viziune fix\u0103 pentru a v\u0103 \u021bine de lista de cump\u0103r\u0103turi. \u00cen acest fel, evita\u021bi s\u0103 devia\u021bi \u0219i s\u0103 v\u0103 uita\u021bi prin culoare a\u0219tept\u00e2nd ca ceva s\u0103 v\u0103 atrag\u0103 aten\u021bia. Acest truc merge foarte bine \u0219i cu preg\u0103tire m\u00e2nc\u0103rurilor!<\/p>\n\n\n\n

\"Preg\u0103ti\u021bi<\/figure>\n\n\n\n

5) Cump\u0103ra\u021bi la vrac \u0219i umple\u021bi stocul cu produse congelate<\/strong><\/h4>\n\n\n\n

Un congelator este o investi\u021bie grozav\u0103. Pute\u021bi cump\u0103ra pachete de produse congelate pentru mai multe luni \u0219i bucura\u021bi-v\u0103 de m\u00e2ncare indiferent de sezon! Cu un congelator bine aprovizionat, ave\u021bi acces instant la m\u00e2ncare s\u0103n\u0103toas\u0103, ceea ce \u00eenseamn\u0103 mai pu\u021bine c\u0103l\u0103torii la supermarket. Cump\u0103r\u00e2nd cantit\u0103\u021bi mai mari, v\u0103 pute\u021bi face \u0219i datoria prin ajutarea mediului \u00eentruc\u00e2t vor fi mai pu\u021bine ambalaje.<\/p>\n\n\n\n

6) Cultiva\u021bi o gr\u0103din\u0103 interioar\u0103 de ierburi<\/strong><\/h5>\n\n\n\n

Cultivarea propriilor plante este o alt\u0103 idee excelent\u0103 pentru a economisi \u0219i a m\u00e2nca s\u0103n\u0103tos \u00een acela\u0219i timp. Partea bun\u0103 este c\u0103 nu ave\u021bi nevoie de mult spa\u021biu pentru o gr\u0103din\u0103 interioar\u0103. Pur \u0219i simplu degaja\u021bi pu\u021bin spa\u021biu pentru a avea lumin\u0103 natural\u0103. Poate fi un col\u021b sau un pe un blat pe care s\u0103 pune\u021bi ghivecele cu plante. V\u0103 pute\u021bi uita peste ghidul nostru despre cum s\u0103 v\u0103 cre\u0219te\u021bi propria voastr\u0103 gr\u0103din\u0103 interioar\u0103<\/a>.<\/strong><\/p>\n\n\n\n

Concluzie<\/strong><\/h5>\n\n\n\n

Pentru a rezuma aceast\u0103 postare despre \u201aeste m\u00e2ncarea s\u0103n\u0103toas\u0103 scump\u0103\u2019, r\u0103spunsul este at\u00e2t da c\u00e2t \u0219i nu. Da, este mai scump\u0103 dec\u00e2t m\u00e2ncarea nes\u0103n\u0103toas\u0103 dintr-un punct de vedere al pre\u021bului per calorie. Dar un mare NU \u00een termeni de nutri\u021bie \u0219i efectele sale generale asupra s\u0103n\u0103t\u0103\u021bii.<\/p>\n\n\n\n

Referin\u021be<\/h4>\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.<\/p>\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>.<\/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>.<\/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.<\/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>.<\/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><\/p>\n","protected":false},"excerpt":{"rendered":"

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