{"id":9442,"date":"2024-01-03T17:21:51","date_gmt":"2024-01-03T15:21:51","guid":{"rendered":"https:\/\/doctorexpres.ro\/?p=9442"},"modified":"2024-01-03T18:15:13","modified_gmt":"2024-01-03T16:15:13","slug":"cele-mai-bune-diete-pentru-2024","status":"publish","type":"post","link":"https:\/\/doctorexpres.ro\/index.php\/2024\/01\/03\/cele-mai-bune-diete-pentru-2024\/","title":{"rendered":"Cele mai bune diete pentru 2024"},"content":{"rendered":"

Cele mai bune diete pentru 2024. Cu sosirea Anului Nou, mul\u021bi dintre noi simt o presiune natural\u0103 de a face schimb\u0103ri \u00een via\u021ba noastr\u0103, \u00eencep\u00e2nd cu obiceiurile alimentare. Cu toate acestea, adoptarea unei abord\u0103ri mai realiste \u0219i echilibrate poate fi cheia c\u0103tre o evolu\u021bie treptat\u0103 \u0219i durabil\u0103. \u00cen loc s\u0103 ne propunem s\u0103 fim complet diferi\u021bi, poate ar fi mai potrivit s\u0103 aspir\u0103m la o versiune \u00eembun\u0103t\u0103\u021bit\u0103 a noastr\u0103 \u00een noul an.<\/p>\n

Stefani Sassos, specialist \u00een nutri\u021bie \u0219i director al Laboratorului de Nutri\u021bie al Good Housekeeping Institute, \u00eencurajeaz\u0103 adoptarea unor schimb\u0103ri mici \u0219i gestionabile \u00een dieta \u0219i obiceiurile alimentare. „Chiar \u0219i \u00eenceperea cu o \u00eembun\u0103t\u0103\u021bire s\u0103pt\u0103m\u00e2nal\u0103 este un mod excelent de a \u00eencepe – aceste schimb\u0103ri mici pot avea un impact semnificativ asupra s\u0103n\u0103t\u0103\u021bii \u0219i bun\u0103st\u0103rii noastre”, spune Sassos.<\/p>\n

Cu privire la dietele recomandate pentru 2024, Good Housekeeping a selectat cele mai bune \u00een diverse categorii:<\/p>\n

    \n
  1. \n
    Cea mai bun\u0103 diet\u0103 \u00een general: Dieta Mediteranean\u0103<\/strong><\/h6>\n<\/li>\n<\/ol>\n

    Acest mod de alimenta\u021bie reprezint\u0103 una dintre cele mai echilibrate \u0219i durabile op\u021biuni pe care le po\u021bi adopta, avand mixul ideal de alimente pentru o bun\u0103 s\u0103n\u0103tate general\u0103, energie de durat\u0103 \u0219i prevenirea bolilor. „Venind dintr-o familie greac\u0103, am crescut m\u00e2nc\u00e2nd dup\u0103 principiile dietei mediteraneene. Dar adev\u0103rul este c\u0103 niciodat\u0103 nu a p\u0103rut a fi o diet\u0103, motiv pentru care cred c\u0103 acest mod de alimenta\u021bie a rezistat \u00een timp”, afirm\u0103 Sassos. „Este accesibil, durabil, echilibrat \u0219i, cel mai important, delicios – pentru c\u0103 m\u00e2ncarea s\u0103n\u0103toas\u0103 ar trebui s\u0103 aib\u0103 un gust bun \u0219i s\u0103 fie ceva la care s\u0103 te a\u0219tep\u021bi cu ner\u0103bdare s\u0103 m\u0103n\u00e2nci.”<\/p>\n

    Dieta mediteranean\u0103 beneficiaz\u0103 de o mul\u021bime de cercet\u0103ri care sus\u021bin beneficiile sale („mai mult dec\u00e2t oricare alt\u0103 diet\u0103!”, adaug\u0103 Sassos), printre care se num\u0103r\u0103 sus\u021binerea s\u0103n\u0103t\u0103\u021bii inimii, a creierului \u0219i a s\u0103n\u0103t\u0103\u021bii generale, precum \u0219i promovarea longevit\u0103\u021bii.\"\"<\/p>\n

    CE VEI M\u00c2NCA:<\/strong> Dieta mediteranean\u0103 pune accentul pe o varietate de fructe \u0219i legume proaspete, care hr\u0103nesc natural corpul cu o multitudine de antioxidan\u021bi, vitamine \u0219i minerale. Gr\u0103simile s\u0103n\u0103toase din surse precum uleiul de m\u0103sline \u0219i avocado sunt \u00een prim-plan. Vei putea s\u0103 te bucuri \u0219i de cantit\u0103\u021bi generoase de pe\u0219te bogat \u00een proteine, al\u0103turi de cereale integrale precum orz \u0219i gr\u00e2u \u0219i o abunden\u021b\u0103 de legume, nuci \u0219i semin\u021be care furnizeaz\u0103 mai mult\u0103 fibr\u0103 \u0219i protein\u0103 pe baz\u0103 de plante.<\/p>\n

      \n
    1. \n
      Cea mai bun\u0103 diet\u0103 bazat\u0103 pe plante: Dieta Flexitarian\u0103<\/strong><\/h6>\n<\/li>\n<\/ol>\n

       <\/p>\n

      Flexitarian sun\u0103 a un cuv\u00e2nt sofisticat \u0219i complicat, dar descrie de fapt un vegetarian flexibil. Acesta reprezint\u0103 o abordare atractiv\u0103, deoarece exper\u021bii \u00een s\u0103n\u0103tate \u0219i nutri\u021bie ne spun c\u0103 este important s\u0103 consum\u0103m mai multe plante – iar dac\u0103 e\u0219ti \u00eencep\u0103tor \u00een alimenta\u021bia pe baz\u0103 de plante \u0219i nu \u0219tii exact de unde s\u0103 \u00eencepi, aceast\u0103 diet\u0103 este pentru tine. „Modul flexitarian de alimenta\u021bie este foarte accesibil, practic \u0219i inclusiv. Dac\u0103 nu e\u0219ti preg\u0103tit (sau interesat) s\u0103 devii complet vegan sau vegetarian, s\u0103 m\u0103n\u00e2nci ca un flexitarian este un punct de plecare excelent”, spune Sassos. „Flexibilitatea \u00eel face mai durabil pe termen lung.”<\/p>\n

      Practic, adaugi mai multe alimente bazate pe plante, dar nu este de a\u0219teptat s\u0103 renun\u021bi complet la produsele de origine animal\u0103. Ideea este s\u0103 \u00eencepi natural s\u0103 consumi din ce \u00een ce mai pu\u021bine produse de origine animal\u0103, f\u0103r\u0103 a sim\u021bi c\u0103 pierzi ceva. De asemenea, este obi\u0219nuit ca flexitarienii s\u0103 fie mai con\u0219tien\u021bi cu privire la produsele de origine animal\u0103 pe care aleg s\u0103 le consume. De exemplu, alegerea de fructe de mare sustenabile sau carne de vit\u0103 provenit\u0103 de la animale hr\u0103nite cu iarb\u0103 atunci c\u00e2nd se bucur\u0103 de astfel de alimente.\"\"<\/p>\n

      CE VEI M\u00c2NCA:<\/strong> Evident, exist\u0103 o accentuare asupra unei variet\u0103\u021bi de fructe \u0219i legume proaspete,cereale integrale sau paste \u0219i orez; surse de proteine pe baz\u0103 de plante provenite din natur\u0103 (cum ar fi fasolea, linte, tofu, tempeh \u0219i fructul de jackfruit) \u00een locul produselor procesate f\u0103r\u0103 carne; gr\u0103simi s\u0103n\u0103toase din ulei de m\u0103sline sau avocado \u0219i nuci \u0219i semin\u021be.<\/p>\n

       <\/p>\n

        \n
      1. \n
        Cea mai bun\u0103 diet\u0103 pentru pierderea \u00een greutate: Noom<\/strong><\/h6>\n<\/li>\n<\/ol>\n

         <\/p>\n

        Aceast\u0103 diet\u0103 pare s\u0103 fie \u00een trend perpetuu, \u0219i \u00een\u021belegem entuziasmul. „Noom este conceput de psihologi, nutri\u021bioni\u0219ti \u0219i antrenori personali, astfel c\u0103 se pune accent pe schimb\u0103rile comportamentale \u0219i efortul de a instala obiceiuri s\u0103n\u0103toase pe termen lung,” explic\u0103 Sassos. ” Combin\u0103 urm\u0103rirea alimentelor, consilierea individualizat\u0103 \u0219i tehnici de terapie comportamental\u0103 cognitiv\u0103 pentru a te ajuta s\u0103 \u00ee\u021bi atingi obiectivele de pierdere \u00een greutate sau men\u021binere a greut\u0103\u021bii, astfel c\u0103 aceast\u0103 diet\u0103 poate fi util\u0103 pentru cei care doresc un pic mai mult\u0103 structur\u0103 \u0219i \u00eendrumare.<\/p>\n

        Iat\u0103 cum func\u021bioneaz\u0103:<\/p>\n

        Dup\u0103 ce te \u00eenregistrezi \u0219i descarci aplica\u021bia Noom, vei primi un calcul personalizat al caloriilor \u00een func\u021bie de o serie de \u00eentreb\u0103ri legate de stilul de via\u021b\u0103. Urm\u0103re\u0219ti alimentele pe care le consumi c\u0103ut\u00e2nd \u00eentr-o baz\u0103 de date sau scan\u00e2nd codurile de bare. Notezi exerci\u021biile, greutatea, tensiunea arterial\u0103 \u0219i zah\u0103rul din s\u00e2nge pentru cei care au planuri specifice pentru diabetici. Prime\u0219ti consiliere de s\u0103n\u0103tate personalizat\u0103 \u00een aplica\u021bie. R\u0103m\u00e2i motivat cu articole interactive \u0219i chestionare.<\/p>\n

        CE VEI M\u00c2NCA:<\/strong> Noom folose\u0219te un sistem unic de coduri colorate pentru alimente, care \u00eemparte alimentele \u00een diferite categorii pe baza densit\u0103\u021bii calorice.<\/p>\n

        Alimente verzi<\/em>: Acestea sunt cele mai pu\u021bin dense \u00een calorii \u0219i\/sau con\u021bin cea mai mare concentra\u021bie de nutrien\u021bi s\u0103n\u0103to\u0219i. Exemple includ anumite legume, fructe, albu\u0219uri de ou, tofu, creve\u021bi, lapte degresat \u0219i produse lactate degresate \u0219i altele.<\/p>\n

        Alimente galbene:<\/em> Acestea au mai multe calorii \u0219i\/sau mai pu\u021bini nutrien\u021bi s\u0103n\u0103to\u0219i per por\u021bie dec\u00e2t alimentele verzi. Ele includ avocado, somon, carne de vit\u0103 slab\u0103, fasole neagr\u0103, m\u0103sline, hummus \u0219i altele.<\/p>\n

        Alimente ro\u0219ii:<\/em> Acestea sunt cele mai dense \u00een calorii \u0219i\/sau au cei mai pu\u021bini nutrien\u021bi s\u0103n\u0103to\u0219i. Exemple includ produse lactate integrale, unturi de nuci \u0219i semin\u021be, chifle de orez nes\u0103rate \u0219i altele.<\/p>\n

        <\/h6>\n
          \n
        1. \n
          Cea mai bun\u0103 diet\u0103 de stil de via\u021b\u0103: Dieta Zonelor Albastre<\/strong><\/h6>\n<\/li>\n<\/ol>\n

           <\/p>\n

          Acea nu este oficial denumit\u0103 o diet\u0103 – este mai mult ca un model s\u0103n\u0103tos de alimenta\u021bie plus un stil de via\u021b\u0103 complementar combinat, dar tocmai de aceea o iubim at\u00e2t de mult. Oh, \u0219i este \u0219i destul de interesant c\u0103 a\u0219a tr\u0103iesc cei mai s\u0103n\u0103to\u0219i \u0219i longevivi oameni din lume.<\/p>\n

          Zonelor Albastre au fost popularizate de Dan Buettner, care s-a al\u0103turat National Geographic \u0219i Institutului Na\u021bional de \u00cemb\u0103tr\u00e2nire pentru a forma o echip\u0103 de antropologi, epidemiologi \u0219i cercet\u0103tori care au reu\u0219it s\u0103 identifice cinci zone cu cea mai mare propor\u021bie de centenari (persoane care tr\u0103iesc p\u00e2n\u0103 la 100 de ani!). Aceste regiuni au, de asemenea, rate sc\u0103zute de boli cronice, inclusiv boli de inim\u0103, diabet \u0219i cancer.<\/p>\n

          „Dac\u0103 te ui\u021bi cu adev\u0103rat \u00een detaliu la obiceiurile alimentare ale oamenilor care tr\u0103iesc \u00een Zonelor Albastre, exist\u0103 o accentuare a plantelor (de\u0219i multe dintre aceste popula\u021bii consum\u0103 \u0219i carne). Cheia este alegerea alimentelor de calitate din surse de calitate care au sustenabilitatea \u00een prim-plan,” spune Sassos.\"\"<\/p>\n

          CE VEI M\u00c2NCA:<\/strong> Se pune un mare accent pe cereale integrale, nuci \u0219i semin\u021be, gr\u0103simi s\u0103n\u0103toase, proteine slabe \u0219i o mul\u021bime de fructe \u0219i legume proaspete. Pute\u021bi g\u0103si o list\u0103 complet\u0103 de cump\u0103r\u0103turi \u00een ultima carte a lui Buettner, dar iat\u0103 o privire fugar\u0103 asupra unora dintre alimentele de top din fiecare Zon\u0103 Albastr\u0103:<\/p>\n

          Sardinia, Italia<\/strong>: ulei de m\u0103sline, vin ro\u0219u, fenicul, p\u00e2ine de secar\u0103<\/p>\n

          Okinawa, Japonia<\/strong>: Alge marine, tofu, ingrediente fermentate precum miso, cartofi dulci mov, ulei de susan<\/p>\n

          Nicoya, Costa Rica:<\/strong> Fasole neagr\u0103, yuca, porumb m\u0103cinat<\/p>\n

          Ikaria, Grecia:<\/strong> Cartofi, oregano, l\u0103m\u00e2i, salvie<\/p>\n

          Loma Linda, CA (SUA<\/strong>): Predominant vegetarian cu un strop de alimente de baz\u0103 din alte culturi, cum ar fi vegemite<\/p>\n

          Este important de men\u021bionat c\u0103 toate aceste diete sunt percepute ca modele s\u0103n\u0103toase de alimenta\u021bie, evit\u00e2nd restric\u021biile excesive \u0219i eliminarea complet\u0103 a grupurilor alimentare.<\/p>\n

          Este recomandat s\u0103 discuta\u021bi cu medicul dumneavoastr\u0103 sau un nutri\u021bionist \u00eenainte de a face schimb\u0103ri semnificative \u00een dieta dvs., pentru a v\u0103 asigura c\u0103 acestea se potrivesc nevoilor dvs. specifice \u0219i nu au efecte nedorite asupra s\u0103n\u0103t\u0103\u021bii.<\/p>\n

          Pe l\u00e2ng\u0103 aspectele dietetice, Sassos subliniaz\u0103 importan\u021ba altor elemente cheie ale s\u0103n\u0103t\u0103\u021bii, precum somnul adecvat, activitatea fizic\u0103 regulat\u0103 \u0219i \u00eengrijirea s\u0103n\u0103t\u0103\u021bii mentale \u0219i emo\u021bionale. \u00cen plus, adoptarea unei abord\u0103ri atente a m\u00e2ncatului, g\u0103sirea unui echilibru \u00een consumul alimentelor \u0219i reducerea ritmului pot contribui semnificativ la succesul oric\u0103rei c\u0103l\u0103torii de \u00eembun\u0103t\u0103\u021bire personal\u0103.<\/p>\n

          \u00cen concluzie, aceste diete pot servi drept ghiduri, oferind o baz\u0103 pentru construirea unui stil de via\u021b\u0103 s\u0103n\u0103tos. Este recomandat s\u0103 le adapta\u021bi la nevoile \u0219i preferin\u021bele individuale, cre\u00e2nd astfel un plan personalizat \u0219i sustenabil pentru atingerea obiectivelor de bun\u0103stare \u00een noul an.<\/p>\n

          Sursa\u00a0 https:\/\/www.goodhousekeeping.com\/<\/p>\n","protected":false},"excerpt":{"rendered":"

          Cele mai bune diete pentru 2024. Cu sosirea Anului Nou, mul\u021bi dintre noi simt o presiune natural\u0103 de a face<\/p>\n","protected":false},"author":4,"featured_media":9443,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[89,95,81,1327],"tags":[12524,12525,12529,67,12526,12527,12528],"class_list":["post-9442","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimente","category-nutritie","category-obiceiuri-alimentare","category-regimuri-alimentare","tag-12524","tag-cele-mai-nbune","tag-dieta-zonelor-albastre","tag-diete","tag-flexitariana","tag-mediteraneeana","tag-noom"],"yoast_head":"\nCele mai bune diete pentru 2024 - Doctor Expres<\/title>\n<meta name=\"description\" content=\"Cele mai bune diete pentru 2024\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/doctorexpres.ro\/index.php\/2024\/01\/03\/cele-mai-bune-diete-pentru-2024\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cele mai bune diete pentru 2024 - 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