HealthyEating

UnderstandingFoodsandourBody

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CONTENT

1.Theenergeticbalanceofthehumanbody

2.Proteins,lipidsandcarbohydrates

3.Thecorrectalimentation

4.Thealimentationofahealthyperson

5.Thefatsinouralimentation

6.Thechild’salimentation

7.Howtocalculatecalories

8.Recommendationsforobesity

9.Thephysicaleducation

1.Theenergeticbalanceofthehumanbody

Theprovisionofenergytothehumanbodyisavitalfunction,withoutwhichbreathing,theactivityof
theheart,ofthebrain,theliver,themuscularactivity,thegrowthfunction,reproductionandsoon
wouldn’tbepossible.Thisenergyisproducedasaresultoftheburninginthehumanbodyofsome
substancescalledcirculating.Theyarerepresentedbymonosaccharides,fattyacidsandaminoacids,
substancesthatcomefromviands,wheretheyarefoundintheformofthenutritiousfactorscalled
carbohydrates,lipidsandprotein.Themonosaccharides(glucose,fructose)arefoundassuch,orin
theshapeofpolysaccharides(starch).Thefattyacidscomefromlipids,andtheaminoacids,from
protein.

Forthecarbohydrates,lipidsandproteintotransformintherespectivesubstances,necessaryforthe
productionofenergy,theyaresubjectedtothedigestionandbodyabsorptionprocesses,their
burningbeingproducedintheliver,themuscles,theadiposetissueandsoon.Theenergyproduction
occursparticularlyonthestrengthofcarbohydratesandlipids,theproteinhavingaspecialpartin
growthandreproduction.

Inthecaseofthetotallackofuseofthecreatedenergy,andthisphenomenonoccurswhenthe
physicaleffortofthemanisreduced,thecarbohydrates,thelipidsandtheunusedproteindepositas
retentionsinthe“centralrepositories”,amongwhichthemostimportantonearetheadiposetissue,
theliver,themuscles,wherefromtheyareusedwhenneeded(inanincreasedphysicaleffort).The
adiposetissue,beingconstitutedpredominantlyoflipids,theexaggeratedconsumptionofalimentary
fats,inthecaseofreducedphysicaleffortleadtothebeyondmeasuregrowthoftheadipose
retentions,causingtheapparitionofobesity.

Inanormalbody,betweentheenergyproductionandconsumption,abalanceisformed.Theenergy
productionoccursbehindtheoxidation(burning)ofglucose,fattyacidsandaminoacidsresulted
fromcarbohydrates,lipidsandprotein,inthedigestionprocess,andallthevitalprocessesfromthe
body(thebloodcirculation,themusclecontraction,thethermoregulationandsoon)areeffectuated
withenergyconsumption.

Inthecasewhentheenergeticneedsarenotcoveredbytheviandscontribution,thebodycallsonthe
retentionsofitsowntissues.Aminimumcaloricenergyquantityisindispensabletothebodyfor
maintainingitsvitalfunctions.Thiswascalledbasalmetabolism,oraminimumenergyconsumption
andisdefinedinthefollowingmanner:“theenergynecessarytoanindividualonstandby,inphysical
andpsychicalrepose,afteratleast12hoursfromthelastmealandatleast24hoursaftertheprotein
ingestion,inthethermicneutralityconditions,namelyatanambienttemperatureof20-21degrees.”

Therefore,eveninthecaseofmaintainingthebodyinacompletereposestate,itneedsaviands
consumption,inacertaincaloricvalue,necessarytotheproductionofanenergyformaintainingitin
aheart,lungs,respiration,bloodcirculationandsoonfunctioningstate.Thevalueofthebasal
metabolism,namelyofthisminimumenergy,variesaccordingtoaseriesoffactorssuchas:the
weightoftheindividual,thebodysize,theshapeofthebody,age,gender,variousphysiological
states(pregnancy,nursing)orenvironmentfactors(warmorcoldclimate).Thebasalmetabolismcan
goupordowndependingonsomeglandulardiseasesalso.

Usually,thecalculationofthebasalmetabolism,namelyoftheminimumenergyconsumptions
necessaryforthereposestate,ismadebytakingintoaccountthatthenormaladultneedacaloriefor
eachkilogramofhisweightperhourforanidealweight.Forexample,anindividualwithanideal

weightof70kgwillneedoneday,onlyformaintaininghisvitalfunctions,1680calories(1*70*24=
1680).However,itmustbetakenintoaccountthatthebasalenergeticneedsareincreasedinachild,
thesethenreducinggraduallywithincreasingage.

Previously,itwasmentionedthattheenergyconsumptionsnecessarytophysicalmuscularactivity,
fortheingestionoffoodandfortheconstantmaintenanceofthebodyweight,thebodyneedsan
energeticsupplement.Inadditiontotheamountofcaloriesnecessarytotheminimumenergy
consumption,anamountofcaloriesthatvariesdependingontheintensityanddurationofthemade
effortsisadded.Therefore,thefactualassessmentoftheenergeticbalancedependsofthereport
betweenthequantityandqualityoftheingestedalimentsandofthemannerinwhichtheaccomplished
energyisconsumed,themainconsumptionmodalitybeingthephysicaleffort,movement.Therefore,
wecanstatethattherationalnutrition,ononehand,andtheconsumptionofenergybyexerciseand
movement,ontheotherhand,arethemainbasicfactorsoftheenergeticbalance.Theadditional
consumptionofnecessaryenergywasmeasuredbyresearchersforvariouscategoriesofphysical
activitiesandprofessions,onwhichtablesthatindicatethenecessarycaloriesforeachoneofthese
activitiesweredrawnup.

Inviewofthesuitablecalculationofthenecessarycalories,analimentaryrationwasestablished,a
rationthatisconsideredtobetheingestedalimentsquantitythatsatisfiesqualitativelyand
quantitativelytheenergyandnutritionneeds,expressedinaliments,nutritiousfactorsandcalories,
necessarytothemanforaperiodoftime,usuallyof24hours.

Forprotein,thenutritiousfactorsquantityiscalculatedbytaking1,2–1,5g/kgofidealbodyweight
perday,andforthecarbohydratesthatrepresentthebasicenergeticelement,4-8g/kgofidealbody
weightperday.Reportingthesenumberstothedailycaloricvalues,theproteinrationrepresents10-
15%ofthisvalue,thelipidsone,25-35%,andthecarbohydratesone,55-65%.Itmustberemembered
thatthesevaluesvaryaccordingtoage,workcircumstances,effort,physiologicalstate(pregnancy,
nursing),growingchildorvariousdiseases.

2.Proteins,lipidsandcarbohydrates

Proteins,fromachemicalpointofview,aresubstancesthathaveintheircompositioncarbon
particles,hydrogen,oxygen,nitrogenandsometimes,sulfur.Enteringthestructureofallthecellsof
thebody,theyactontheirgrowthandrestoration.Incertainsituations,theproteinsparticipatetothe
attainmentoftheenergynecessarytothehumanbody.Fromtheburningprocess,anenergyquantity
equatewith4,1caloriesper1gofburntproteins.

Theproteinsareconstitutedfromaminoacidchains.Thesewerenamedthebodybuildingstones.
Fromtheknownaminoacids,apartisconsideredessentialbecausetheycannotbesynthetizedby
man.Theymustbebroughtdailybyalimentation,inadequatequantities.Theotherswerecalled
unessential,astheycanbesynthetizedfromotherinternalsubstancesofthebody.Thedifference
betweenthese2aminoacidcategoriesis,therefore,constitutedonlybythemannerinwhichtheycan
besynthetized,boththeessentialaminoacids,aswellasthenonessentialones,beingequally
importantfortheformationoftheirownproteins.

Fromthepointofviewoftheirbiologicalvalue,thealimentaryproteinsaredividedinto3
categories:

1.Theproteinsfromeggs,meat,milkandfish,whichcontainessentialaminoacidsinoptimum
proportions.Thesemaintaintheproteanbalanceofthebodyandpromotegrowth.

2.Theproteinsthatarefoundinsomedrylegumesandcereal(wheat,rice)andcontainallthe
essentialaminoacids,butnotinoptimumproportionsforthesynthesisoftheirownproteins.Thatis
why,duringthegrowthoftheyoungbodies,fromthesealiments,quantitiestwiceasgreattowardsthe
onefromthe1

st

categoryareneeded.

3.Theproteinsthatarefoundinthebonegelatin,tendons,cartilagesandcorn.Theseproteinshavein
theirstructure,onlyapartoftheessentialaminoacids.Thatiswhy,theycannotmaintainaprotean
balanceanddon’thelpwiththegrowthoftheyoungbodies.

Themostimportantproteinalimentarysourcesarethemeatandmeatderivatives(10-30%),cheeses
(20-30%),drylegumes(20-25%),eggs(13%),pasta(10-15%),nuts(17%),bread(8%),milk(3,5%).

Theneedofproteinsisassessedbothfromthepointofviewofthequantitativegrosscontribution,as
wellasundertheaspectofthequalitativecontribution,linkedtothestructureoftheproteinsinamino
acids.Inordertoensureanadequatecontributionofalltheessentialaminoacids,aquantityofatleast
1/3inadults,andbetween1/2-2/3inchildren,adolescentsandpregnantwomenfromtheprotein
quantityconsumeddailymustbeofagreatbiologicalvalue;theproteinsareusually,ofananimal
origin,therestwillberepresentedbythevegetalproteinsfoundindryvegetables(soy,beans,peas,
lentil),rice,bread,pastaandsoon.

Thelipidsrepresentthepredominantcomponentoftheadipose(fat)tissueofthebody.Theycanbe
ofananimalorvegetalorigin.Fromachemicalpointofview,theyareconstitutedoffatacidsand
glycerol.Ofthemostrenownedlipids,thetriglycerides,thecholesterolandthephospholipidsare
mentioned.Thedifferentiationofthelipidshasbecomeparticularlyimportant,sincethecorrelation
betweentheincreasedconsumptionoffatsrichinsaturatedfatacidsandtheapparitionof
hyperlipidemiasandatherosclerosiswasproven.

Ingeneral,thefatsrichinsaturatedfatacidsaresolidattheusualtemperature(bard,lard,butter),and
theonesrichinunsaturatedfatacidsareliquid(oils).

Theroleoflipidsinthebodyis,firstandforemost,energetic.Byburningonegramoflipids,9,3
caloriesarefreed,whichconfersagreatutilityinthefightagainstcold,beingindicatedparticularly
tothepeoplethatworkinenvironmentswithloweredtemperatures.Astheaminoacidsfromthe
proteins,thefatacidsfromthelipidsweredividedintwocategories:essentialandunessential,
dependingonthepossibilityofthebodytosynthetizethemornot.Theessentialfatacids,notbeing
abletobesynthetizedinthebody,theymustbebroughtbyalimentationinaproportionsufficientfor
boththenutritivenecessity,aswellforthesupportofthesynthesisoftheotherfatacidsofthebody.

Themoreimportantsourcesofessentialfatacids(unsaturatedfatacids)arethecorngermoil,the
sunfloweroil,thesoyoilandothers.Theunessentialfatacids(thesaturatedfatacids)arefoundinthe
fatsofananimalorigin:butter,lard,sourcream,meatandfatcoldmeatsandsoon.Therefore,ina
rationalalimentation,abalancebetweenthefatsofananimaloriginandtheonesofavegetalorigin
mustbekept.Themedicalindicationsprovidethatthefatsofananimalorigintobeconsumedin
proportionsof½to2/3,andtheonesofavegetaloriginasacompletion,namelytheotherhalforat
least1/3.

Thecarbohydratesaresubstancescomposedofcarbon,hydrogenandoxygen.Themajorityofthese
substanceshaveasweettaste.Themostimportantalimentarycarbohydratesarethefollowing:the
glucoseandthefructose(alsocalledmonosaccharides),thesucrose,thegalactose(thesugarfrom
milk),thestarch(thesugarfromvegetablesandcereal),thecelluloseandthehemicellulose(from
vegetables)andtheglycogen(frommusclesandliver).

Thecarbohydratesrepresentanimportantenergysourceforthebody,onegramofcarbohydrates
providing,byburning,4.1calories.Thereleaseofenergybytheburnofcarbohydratesismadevery
quickly,comparativelytootherenergeticsourcesofthebody.Thatiswhycarbohydrates,especially
intheshapeofglucoseandsucrose,arerecommendedtothepeoplethatmakegreatbutshortefforts,
whichrequireanimmediateenergetic,rapidsource.Besidestheirroleasanenergysource,the
carbohydratesareindispensableforthemetabolismofthelipidsandproteinsofthebody.

Themoreimportantcarbohydratesourcesarethesugar(100%),theconfectioneryproducts(60-
90%),thepasta(70-74%),thedrylegumes(50-60%),thebread(50%)andthevegetablesandfruit(5-
20%).

Thecarbohydratesformthebasicenergeticelement.Withintherationalalimentation,itisindicatedto
giveprioritytotheproductscomposedofcarbohydratessuchasstarchandconcentrated
carbohydrateswillbeutilizedless(sugar,sugarproducts,jams),whichcauseaseriesofdeficiencies
tothebody.

Thealimentationconstitutesnotonlytheessentialconditionforlife,butalsothemostefficientpath
ofinfluencingthephysicalforce,thehealthstate,theworkcapacityandlifelongevity.Theneedof
caloriesisgreaterthemorethelaborhasamoredifficultandimportantphysicalcomponent.Aneasy
laborispoweredsufficientlywith2600calories,butthemowing,forexample,requires6-7000
caloriesdaily.

However,thealimentationcannotberegardedonlyintermsofitsvalueaspectofenergyproviderto
theman.Tobesatiateddoesn’tmeanthatyouarenourishedrationally.Thealimentationmustinclude
allthenutrientsand,imperially,theessentialones,whichcannotbesynthetizedinthehumanbodyin
optimumproportionstoeachother,theimbalancebeingharmfulasthelackofsomeofthem.
Thereforedecisiveforacorrectnourishmentisthecoexistenceinoptimumproportionsofallthe
nutrientsthatarepartofthenormaldevelopmentofthemetabolicprocesses.Thenutritivevalueof
eachalimentisnotasimportantasthenutritivevalueofthedietinitstotality.

Thealimentsthatcanoffertheentirerangeofnecessarynutrients,containingtheproductsthatcanbe
associatedandthatcancorrectthewidevarietyoftheircontentinnutritivesubstances,areenclosedin
moregroupsofwhichweenumeratethemostimportant:

-Milkandmilkproducts;

-Meat,fishandfishderived;

-Eggs;

-Vegetablesandfruit;

-Breadandproductsderivedfromcereal;

-Confectioneryproducts;

-Fats.

Knowingthatthealimentaryproductsfromthesamegrouphavesimilarnutritivepropertiesand
therefore,canbereplacedwithoneanother,andthattheonesappertainingtodifferentgroupscannot
bereplacedwithoneanother,atthecompositionofthedailymenuitisnecessarytousealiments
fromeachgroupincertainpercentagestowardsthedailycaloricration,otherwise,theriskofa
nutritionalimbalanceexisting.

Throughaunilateralalimentation(orwiththepredominanceofsomealiments),thereforethrougha
nutritionalimbalance,thesituationofthedegenerativemetabolicdiseasesemergenceiscreated.

3.Thecorrectalimentation

Butfirst,whatisalimentation?Alimentationrepresentstheessentialconditionforlifeexistence.
Withoutfood,thebodywouldn’tbeabletomaintainitself,tomanifest,developorperpetuate.

Therationalalimentationhowever,isthealimentationplannedbymeansofrationandscience.The
rationalalimentationhas,asamainobjective,thepreservationofhealth,itbeingtheonethatis
opposedtotheinsertionofpathogensinthebody,totheburdeningofthealimentaryductandofother
systemsrequiredbydigestion(manycardiaccriticalsituationsappearafteracopiousmeal).Another
rationalalimentationobjectivecanbethecureofadisease,inthiscase,therationalalimentation
beingmistakentodietarytherapy(medicateddiet).Eventhoughtheamountofsubstancesexistingin
natureisquitelarge,theamountoftheonesthatparticipatetothedevelopmentofthemetabolic
processesofthehumanbodyismuchreduced.

Forthenormaldevelopmentofthemetabolicprocesses,thebodyneedsonlyoxygen,water,protein,
lipids,carbohydrates,mineralsaltsandvitamins.Thenutritioussubstancesincorporatedfromthe
externalenvironmentarecallednutrients.Thesetraversetheintestinalbarrierandenterinthechain
ofthemetabolicreactions.Theyareformedofproteinsthatcompriseapproximately20aminoacids,
lipidswith4-6monosaccharides.Inthemineralsaltsgroup,approximately18elementswithawell-
definedbiologicalroleareincluded,andthevitaminoneincludes11-15substancesthatare
indispensabletothehumanbody.Innature,thenutrientsarenotfoundinapurestate,separatedfrom
eachother,butinvariousnaturalorindustrialproductsusedbymanasfoodandwhicharecalled
aliments.

4.Thealimentationofahealthyperson

Althoughtheimportanceofanadequatedietwassignaledevenbeforeourtimeandwasprovenby
boththepracticeoflife,aswellastheresearcheseffectuatedinthisdomain,however,theissueofits
accomplishmentattheleveloftheextensivemasseswasonlyapproachedlately.Thecrossingfrom
theempiricalalimentationtothedietbasedontheconquestsofscience,totherationalalimentation,is
anissuethatpreoccupiesmoreandmorethenationsoftheworld.Theman,astheotherspecies,has
continuedtoexistovertimeandwithoutthehelpofnutritionists,onthestrengthoftheconsumption
ofnaturalaliments,whichcontainthenutrientsnecessarytolife.Thedevelopmentofthecivilization
however,hasledtothenecessityoftheaccomplishmentofthealimentaryproductspreservationand
oftheculinaryandindustrialpreparation,whichhavemodified,largely,boththephysicalproperties,
andespeciallythenaturalreportbetweennutrients.Allthesehaveexposedhumankindtotheriskofan
inadequatealimentation.

Abalancedalimentaryration,treatedhygienicallyandconsumedinsmallquantitiesandinmore
mealsperday,fromwhich15-20%ofthecaloricintakeatbreakfast,5-10%atasnack,40-50%at
lunch,andtherestintheafternoonandnight,preventstheshortcomingsmentionedandensuresthe
needofallthenutritivesubstances,mineralsubstancesandnecessaryvitamins,withtheexceptionof
sodiumchloride,whichmustbeaddeddailyintheshapeofkitchensalt.Thedailyneedsofmineral
elementsoftheadultare:chlorine–6g,sodium–4g,potassium–3,2g,sulfur–1,2g,phosphor–
1,2g,calcium–0,84g,magnesium–0,32g.Therearealsothenecessitiesoftraceelements,namely
thosemineralsofwhichverysmallquantitiesarenecessarydaily:zinc–20mg,iron–18mg,copper
–2,5mg,manganese–3mg,iron–1mg,iodine–0,2mg.

Theneedofvitaminsisensuredbyboththealimentsofananimalorigin,aswellasbytheonesofa
vegetalorigin.Thereby,thevitaminAisprovidedbythefish,butter,anddairyproductsconsumption
orintheshapeofcarrotsauté,cabbage,parsley,andpepper.VitaminDisfoundintheoilextracted
fromsomespeciesoffish,indairyproductsandeggyolk.VitaminEisfoundinthecerealgerms,in
eggs,liver,milk,sunfloweroilorbread.VitaminKisfoundingreenvegetables.Thevitaminsfrom
thevitaminBcomplexarefoundbothinalimentsofavegetalorigin,aswellasinthealimentsofan
animalorigin.VitaminCisobtainedbyfruitandgreenvegetablesconsumption.

Thefruit,thevegetables,themeat,theeggsandthemilkareimportantvitaminandmineralelements
sources,whichobligestheirintroductioninthedailyalimentation.Afewexamplesofresultsinthe
caseofthelackofsomeofthesubstancesfromthealimentationare:thelackofironcausesthe
anemiaofthebody,thelackofiodineenhancesthethyroidgland(thegoiter),thelackofsodium
casesmuscularfatigueandneuropsychiatricdepression,thelackofvitaminAcancauseeyediseases,
thelackofvitaminCcausesscurvy,thelackofvitaminDcausesricketsandsoon.Thefluidneedsof
thebodyareof2500-3000mlperday.Agreatpartofthisquantityisbroughtbythewatercontained
byaliments.Theotherpartisachievedintheshapeofvariousbeveragesoraswateringestedassuch.
Asmallpart(approximately300ml)resultsfromtheburningofthealimentsinthebody.Water
lossesarenormallymadethrougharenalpath(1300ml),respiratorypath(300ml),cutaneouspath
(perspiration)(750ml)andbyfeces(150ml).

Anormalalimentrationmustalsoincludeacertainquantityofindigestiblesubstances(suchas
cellulose),whichareespeciallyprovidedthroughvegetableandfruitconsumption.Thesesubstances,
calledballastsubstances,havetheroleoffacilitatingtheproperfunctioningofthealimentarycanal,

favoringtheformationandeliminationoftheexcrements.Theconstipationbeingavoided,the
prolongedcontactofthemucosaofthecolonandrectumwithsometoxicandirritatingsubstancesis
prevented.Thestatisticsshowthatinthenationsthatconsumemorevegetables,colonandrectum
cancerarerarer.

Thecauseisthelackoftheirritatingmattersstagnationintheintestinalpart.

5.Thefatsinouralimentation

Themeatcontainsanelevatedpercentageofsaturatedfats(unessential)andisalmostdestituteofthe
unsaturatedfats(essential).Thefatbeeforporkcontainsbetween17%-35%fatsandonly15-21%
proteins.Themeatfromtheintensivelyfattenedanimalscontainseven50%ofunessentialsaturated
fats.Therefore,evenaleanmeat(muscles)containsarelativelyhighquantityofunessentialanimal
fats.Theunsaturatedessentialfatsarefound,suitably,inthevegetalfats.Thesoybeanoilcontains
suchfatsinapercentageof25-50%andonly14%ofsaturatedfats.Becauseofthisquality,itisused
moreandmoreworldwide.Thebestvegetaloilsfordisprovingcardiovasculardiseasesare,besides
thepeanutoil,whichisnotconsummatedbyournation,thesoybeanandsunflowerones.Therefore,
thereserveforthesoybeanoilshoulddisappear,ofcourse,concomitantlywiththecontributionof
ouralimentaryindustryofmakinggreateffortsforabetterrefinementofits,insuchamannerthat
thegustatoryqualitiesofthesoybeanoiltobecompetitivetotheonesofthesunfloweroil,with
whommostofthepopulationisusedto.

Thefishfat,whichcontainsessentialfatacids,actfavorablyinthereductionofthecholesterolto
normalvalues.AtreatmentofDanubemackerels,preservedincornorsoybeanoilhasmadethe
cholesteroltolowerfrom600-700mgtothenormalvalueofbelow240mg.

Themodernmoleculargastronomycombatsthepracticeenfranchisedinthetraditionalkitchen,with
thefriedfoodswithgreaseabuse,withhotspicesaddition(onion,garlicandsoon),withroux,
girdedgreaseandfriedonion,allthesebeingcausesfordisease.

Anotherculinaryrecommendationistheindicationofachievingthemaximumqualitypreservationof
thenutritiousfactors(especiallyofthevitamins)sensitivetothethermictreatmentsofboilingthe
vegetablesinwatervapors.Therearespecialpotswithwhichthethermictreatmentisshortened,thus
preserving,ingreatproportions,thevitaminsandtheothernutritivesubstancesofthealiments.

Attheestablishmentofthealimentaryration,thedigestiveemploymentcoefficient(DEC)mustalso
betakenintoaccount,acoefficientthatregardstheassimilationandtheeffectiveuseoftheingested
alimentsbythebody,aswellasthelossesproducedduringtheculinarypreparationofthealiments.In
thecalculationofthedailyintakeofthecaloricratio,apercentageof10%fortheDECandforthe
culinarylossesisusuallyadded.

Thecaloricimperativeisdictatedbytheworkandphysicaleffort.Thegreateritis,themoreelevated
isthecaloricincrement.Thereductionofthephysicaleffort,withoutchangingtheeatingregimen,
leadstoobesity.Fortheestablishmentofadailyalimentaryration,theamountofdailycaloriesfrom
boththeNo.1annex,aswellasbasedontheeffortcategoriesbelowcanbetakenintoconsideration:

Thebalancedalimentationnotionisreferrednotonlytotheavoidanceofexcesses,of
overconsumption,butalsointhemuchtoolongpausesbetweenmeals,pausesthatcreateastateof
starvation,whichdeterminesthemobilizationofthefatreservesfromthebody.Thesereachintothe

bloodcirculationinahighconcentrationasifaverylargequantityofanimalfatswouldhavebeen
ingested.Furthermore,therespectingofthemealhoursisrecommendedinordertocreateand
maintainthestimulatoryreflexesofthemaximaldigestivesecretions,andthelastmealoftheday
mustbe2hoursbeforebedinordertoachieveaproperdigestion.Amealbeforebed,aslongasit’s
intheshapeofalightsnack,canalsobeprepared.

Thematerializationoftherationalalimentationisaccomplishedbythemaintainingoftheideal
weight.Thismustbewatchedasoftenaspossiblebyenclosingitinthelimitsoftheestablished
caloricquantumandfightingagainstthepositiveenergeticresult,whichiscreatedbyovereatingand
minimumphysicaleffort.Thescaleisavaluableinstrumentinwatchingtheframinginthelimitsof
theidealweight.

Somephysiologistsprovethatthebodyknowswhatitneedsbythetendencytowardsonetypeoffood
oranother.Thishypothesiswascontrolledbyvariousexperiencesthathaveproventhecontrary.But
alsobypractical,experiencedascertainments,thegroundlessnessofsuchhypothesescanbeproven;
thealcoholrequirement,smoking,substancedependenceclearlyshowthatsuchtendenciesleadto
inadequateconditionsfortheindividual’shealth.Conclusively,themancannotchoosethealiments
adequatetohismetabolicneedsonlybythesensorialproperties(taste,smell).Self-controlbecomesa
majorcriterioninpreventingthehabit,theviceand,ultimately,thedisease.

Conclusively,thereducedamountsoffood,balancedandvaried,administeredinsmallandnumerous
servingsthroughouttheday,thefoodrichincelluloseandwater,withtheatleastweeklyweight-
check,constitutetherationalalimentationofthehealthyman.

6.Thechild’salimentation

Themetabolicandvasculardecayfactorsappear,inmanycases,sincechildhood.

Modernideologiesclaimthatthesefactorsmanifestinthechildevenbeforebeingborn,themain
causebeingthemother ’sovereatingduringpregnancy.Inthiscase,itisimposedthattheparents
ensurethehealthofthechildfirstlybytheiralimentarybehavior.Frequently,obesityoccursin
womenduringandafterpregnancybecauseofsedentarinessandincorrectalimentation.Apregnant
womanshouldexceedtheidealweightwith10kgatmost.

Theobesityacquiredinchildhoodisdifferentoftheobesityoftheadultthatbecameobeseat
maturity.Inchildhood,obesityisowedtotheincreasedamountofadiposeells,whiletheobesity
createdintheadultperiodisowedtotheincreaseinvolumeoftheadiposecell.Thatiswhy,the
obesityinstalledinchildhoodisverydifficulttotreat,theamountofcellspermanentlyremainingthe
same.

Theconclusion:protectyourchildfromobesitythrougharationalalimentation,inwhichthecaloric
andthenutritiveprinciplesareinrelationtothechild’sage,tohisphysicaldevelopment,tothe
physicalexerciseshemakes,inordertoavoidexceedingtheweightappropriateforhisage.By
takingintoaccountthefactthatmanyofthecausesofatherosclerosisarelinkedtothefoodhabits
fromchildhood,itisnecessaryfortherationalalimentationtobeginfromayoungage.Inthechild’s
alimentation,anexcessoffatsandsweetsmustbeavoidedanditmustbefocusedonmilk,cheese,
leanmeat,vegetablesandfreshgreengroceries,fruit,alsoaimingforthemaintainingoftheideal
weightaccordingtoage.

Unlikethemilkofthemammals,thehumanmilkcontainsmoreunsaturatedfats,whichcreate,forthe
child,brainandnervoussystemproperdevelopmentconditions.

Aprolongednursingbringshowever,theriskofchildanemia,becausethemilkisanalimentpoorin
iron.Theanemiathroughthelackofironisoftenencounteredininfants,boththemother ’smilkand
aswellasthecowonehavingintheircompositionreducedironquantities.Thatiswhyitisneeded,
fromtheageof5-6months,tointroduceintheiralimentationvegetables,fruit,liver,eggyolk,all
containingironinlargeamounts,aswellastheothernecessarynutritiousfactors.

Simultaneously,thefeedingwithdairyproductsmustbecontinued,however,withoutanexcessof
farinaceousproductsthatcontributetotheaccentuationoftheanemia.Bytheearlyintroductionofthe
farinaceousproductsinthealimentation,theweightofthechildgrowsrapidly,ontheaccountofthe
developmentoftheadiposetissue.Ofthesechildrenthatareobeseinthefirstyearoftheirlife,the
obesefromlaterarefrequentlyrecruited.

Theexcessivefeedingofthechildrenwithalimentssuchasfarinaceousproductsandsweets(the
childrenreceivethroughoutthedaycroissants,wafers,biscuits)contributetothelossofappetite,at
lunch,thechildnolongerpresentinginteresttowardsthealimentsthatheshouldeat.

Theexcessofsweetshasanunfavorableeffectforthefutureofthechild’shealthandalso,aharmful
effectontheteeth.Thecreams,theglutinouspastes,thecakes,thetoffees,thefondant,the
confectionery,bytheiradherencetothesurfaceoftheteeth,createafavorablecoursefordental
cavities.Anexcellentsweetalimentthatdoesn’tcausedentalcavitiesishoney.

Forthesweets,whichare,however,consumed,tohaveareducednegativeeffect,theirconsumption
duringthemainmeals,inoneserving,isrecommended.Theirfragmentationinsmallpiecesand

repeatedlyingested,usuallybetweenmeals,isharmful.

Payattentiontotheyoungadolescentsthatgenerallyavoidconsumingmilk,vegetables,fruitandfish,
whichproducesthelackofvitaminAandDinthebody,whichissometimesfeltheavily.

Thedevelopment,inthefamily,ofsomehealthyalimentaryhabits,inwhichthebehaviorofthe
parentstoconstituteastimulantexampleforthechildren,willgreatlycontributetothereductionof
thedegenerativediseasesandtotheprotectionoftheindividualandcollectivehealth.

7.Howtocalculatecalories

Thevarietyofalimentsandthedailyquantitythatcanbeconsumedbyahealthymanwithinarational
alimentationarebasedonscientificallysubstantiatednorms.Onthebasisofthesenorms,more
alimentgroupshavebeenestablished,accordingtotheircomposition.Intheviewoftherealizationof
abalancedcontributionofthenutritivefactors,thedailyconsumptionofthealimentsofallthemain
groupsincertainproportionsisrecommended:

Thesevaluesareapplieddependingonage,gender,activity,physiologicalstateinthefollowing
manner:

Fortheaccomplishmentofabalancedalimentation,wehaveonhandthetableswiththecomposition
ofthealimentsfromtheendofthebrochure.Wewillusethesetablesafterwewillknowthenutritive
factorsindicatedforonedayquantitiescalculationmanner.

Below,wewillexemplifysuchacalculationmannerforabodythat,accordingtothephysicaleffort
conditions,needsadailyalimentationwithacaloricvalueofapproximately3000calories.

Tostartwith,wemustfindouttheamountofcaloriesforthe3nutritivefactors.Weknowthatthe
proportionofthenutritioussubstancesfromtheglobalcaloricrationthatisrecommendedinthe
rationalalimentationofthehealthymanisof10-15%forproteins(fortheeasinessofthe
calculation,wewilltake13%),of25-35%forlipids(wewilltake30%)andof55-65%for
carbohydrates(wewilltake60%).Bytheruleofthree,wecaneasilyfindouthowmanycaloriesof
the3000recedetoeachoneofthese3factors:

-Proteins:3000calories*15/100=450calories;

-Lipids:3000calories*25/100=750calories;

-Carbohydrates:3000calories*60/100=1800calories.

Wedividetheresultsobtainedtotheknownburningindexes:4,1forproteins,9,3forlipidsand4,1
forcarbohydratesandweobtainthequantitiesingrams:

-Proteins:450/4,1=109,7g;

-Lipids:750/9,3=80,6g;

-Carbohydrates:1800/4,1=438,0g.

Knowing,roughly,howmanygramsofeachnutritivesubstanceweareentitledtowithinthedaily
caloricration,wecanmovetothepracticalexemplification,takingalistofalimentsnecessarytoa
person,onaverage,perday,whichwewillcalculateaccordingtothetableswiththealiments’

composition,assuringthatthislistincludesalimentsfromallthemaingroups,proteins,lipidsand
carbohydrates,intheindicatedproportionsandwithinaglobalamountofapproximately3000
calories.Thislistincludesalimentsthatcanbeprocuredinthewinterseason.Allthemoreso,the
indicatedproportionscanberespectedinseasonoffreshvegetablesandfruit.

-Caloriesfromproteins:395,03*100/2901=13,61%.

-Caloriesfromlipids:752,74*100/2901=25,93%.

-Caloriesfromcarbohydrates:1754,06*100/2901=60,44%.

Thetablebelowoffersthepossibilityofcomparingthepercentageofeachgroupofalimentstowards
theglobalamountof2900caloriesfromthelistofalimentswiththepercentageindicatedbythe
proportionsofrationalalimentation,

Inthefirst2-3weeksfromtheassimilationandapplicationofthecalculationmannerofthecaloric
ration,itisnecessarytokeeparecordofthealimentsconsumedthroughouttheday,calculatingthe
ingestedquantitiesofproteins,lipidsandcarbohydrates.Attheendofeachday,thedifferencesas
againsttheestablishedproportionswillbenoticed,drawingconclusionsfortheadjustmentofthe
menufromthefollowingdays.Afterafewweeksofpractice,thecaloricrationwillberespected
withoutusingcalculations,assimilatingthepossibilityofestablishingonaroughestimate,the
alimentsandtherespectivequalities.

8.Recommendationsforobesity

Forman,foodisavitalprimarynecessity,butalsoasourceofpleasure,ofdisconnection.Themain
purposeofeatingistheaccomplishmentoftheenergynecessarytothebody,butalsobecausethe
pleasantaromaofsomeculinarypreferencecannotbeignored.Sometimes,weeatoutofcuriosity,to
tasteacertainaliment.Sometimes,eatingismadeintoacompetition(whoeatsthemostandthe
fastest).Often,peopleparticipateatculinaryparties,alsoamplifiedbythealcoholconsumption,as
wellasbythepleasuresofcoffeeandsmoking.And,inthismanner,gradually,themanthathasmade
fromeatinganendinitself,increaseshisstomach’scapacity,gettingtowantfoodmoreoftenand
moreandmore,butalsobecomingobesewithallthetroublesthatdevolvefromthisdisease.

Hungerisareflex,contingent,inmostcases,oflearning,habit.Therearesituationswhenhungercan
becausebyhyperthyroidismanddiabetes.Butmostoften,thehungertriggeringisactuatedbythe
alimentaryviciouscircleinwhichanalimentationrichinfarinaceousproductsandrefinedsweets,
whicharequicklydigested,leadstothedeclineoftheglucoselevel,whichexertsthehungercenter,
causingmoreandmoretheproximityofonemealtotheother.

Thereby,theincreasedappetitedoesn’texpressaphysiologicalneedofthebody,itbeingowedtoa
habitingrainedtroughanincreasedconsumptionforalongperiodoftime.

Theindividualsusuallyknowthehealthriskcausedbyanabundantalimentationandespecially,by
obesity;however,theyignorethisfact,treatingtheconsequenceslikesmoke.

Mostofthetimes,thepleasureofeatingisstrongerthanthepreservationsense,somepeople
motivatingthisthroughremarkssuchas:“IfIcan’teat,thenwhydoIexist?”or“I’mstillgoingto
die,atleastIshouldeatwhatIlikeandhowmuchIlike.”Infact,thesejustificationshidethelackof
will,thestrengthofrenouncingsuchpleasures,andwhenthereproachesofnothavingstoppedin
goodtimeappear,sometimesitistoolate.

Fromthemedicalpractice,numerouscasesofobeseindividualsareknown,individualsthat,applying
therecommendationsofthedoctorandwithapraiseworthywilleffort,havemanagedtolosethe
excessweightandenterintothecategoryoftheonesthatmaintaintheiridealweight.Thereis
however,anothercategoryofindividualsthatwanttoloseweightandmakeeffortstothispurpose,
butwiththepriceofsomeexcruciatingefforts,becauseofastarvationdiet,completelysuppressing
vitalalimentssuchasbreadandfats,orsuppressinglunches,skippingameal,asitisalsosaid.Faulty,
empiricalmethods,thatonlydeprivethebodyofsomenutritivesubstancesorconsumeoftheadipose
reserves,increasedtheappetiteinexcusably.

Thetreatmentofobesity,accomplishedinascientificmanner,preventsboththedeficiencyofthe
nutritivefactors,aswellasthestarvationdiet,bythestrictapplicationofamethodicalalimentary
regime,doubledbyaproperenergyconsumption,byphysicaleffort,movementandgymnastics.The
mainobjectiveofthetreatmentistoreachanormalweightforpreventingthetransformationof
obesityintoanactualdisease,forpreventingdiabetes,hyperlipidemiaandsoon.

Thetreatmentinobesityconsistsinthetransformationofthepositiveenergeticimbalanceina
negativeenergeticimbalance.Weknowthatarationalalimentationmaintainsinanenergetic
imbalanceahealthybodywithanormalweight.Thismeansthattheenergyaccomplishedthrough
alimentationisconsumedontheoccasionoftheeffectuatedphysicaleffort.Thepositiveimbalance
takesplacewhentheenergyconsumptionislesserandtheimbalance,negative,whentheenergy

consumptionishigher.Fromhere,theconclusionthatobesitycanberemediedthroughahyper-
caloricdiet,concomitantlywithanincreasedphysicaleffort.

Bystrictlyapplyingtheadequatealimentationapproach,concomitantlywithanincreasedphysical
effort,theresultsoftheweightreductionwillbeseeninarelativelyshortperiodoftime.Usually,the
weightlosseffectbeginstoappearafterafewdaysandifwemakeacalculationfromthebeginning
thatakgcanbelostpermonth,thismeansthatinoneyear,12kgwillbelost,whichisverygood.

Inthecasesinwhichobesityisnotbasedonhormonalfactors,themethodiscertainandefficient.
However,itisconditionedofseriousnessinitsapplication,ofwillandespeciallyofthecontinuation
ofthetreatmentformaintainingthenormalweightachieved,becausethus,thekilogramslostwill
easilyreturn.

Amaininstrumentinthefightagainstexcessweightisthescalethatmustbeconsulteddaily,inthe
morning,beforebreakfast.Itwillorient,daybyday,themenuandphysicaleffortsplanningforthe
followingdays.

Beforeindicatingtherecommendationsregardingobesitycontrol,weonceagainspecifythatan
obesepersoncanbeconsideredanyonewhohasaweightadditionasagainsttheidealweight,ofat
least15-20%.Forexample,anindividualwithaheightforwhichtheidealweightwouldbeof70kg,
theweightadditionof15-20%meansatotalweightof81-86kg.

ALIMENTATION(accordingtotheindicationsofthestudy“Obesity,diabetes,cholesteroland
atherosclerosis”byIulianMincuandNicolaeHincu).

Thedietwillbeginwithadailycaloricratioof1200-1300calories,formedofalimentsinwhichthe
proteinsinclude1-1,5g/kgofidealbodyweight,thelipidrationwillbereducedat40-50g/day,and
thecarbohydrateregimewillbepoorer,respectively100-120g.Thus,ahypocaloricregimewith
sufficientproteins,richingreenvegetablesandfruit,coverstheneedsforcalories,vitaminsand
minerals.

Theallowedalimentsarethefollowing:

-Theskimmedmilk,thelightyoghurt,dieteticcottagecheese,urdă;

-Leanbeef,veal,lamb,chicken;

-Riverfishes(zander,pike,tench);

-Hard-boiledeggs,eggwhite;

-Greenvegetables:tomatoes,radishes,endives,lettuce,capsicums,cucumbers,cauliflower,spinach,
orach,zucchinis,whitecabbage,greenbeans(allpreparedassalads,orquenched,orsoted);
mushrooms;

-Fruit:Fujiapples,lemons,grapefruits,oranges,tangerines,watermelons,currants,wild
strawberries,strawberries,cranberries,sourcherries,earlycherries(raworasafruitsalad,orripen
orboiled,intheshapeofstewedfruitwithsaccharin);

-Fats:vegetaloils,margarine(inareducedquantity);

-Beverages:sodawater,vegetableandfruitjuices,skimmedmilk;

-Salt:5-8g,onaverage,perday.

Itmustbetakenintoaccountthatfortherespectingofthe100-120gofcarbohydrates,itis
recommendednotoexceed50gofbreadand100gofpotatoesperday.Inthecaseofthe
consumptionofonlyoneofthesetwoaliments,thecontentoftheotheralimentcanbeincreased

accordingly.

Theallocationoftheentirecaloricrationestablishedin5-6mealsperdayisrecommended.From
liquids,atleast1½lperdaymustbeconsumedfortheaccomplishmentofaproperdiuresis.

Thebody,beingusedtoanabundantalimentation,willreact,inthestartingperiodofthediet,withan
increasedappetite,whichwillreduceshortly,normalizing,thealimentsindicatedwithinthe
hypocaloricregimebecomingsufficient.Forthereductionoftheappetite,adoctorthatcanindicate,
forashortperiodoftime,amedicinetothispurpose,canbeconsulted.

Itmustberememberedthattheproductsofrefinedsugar(whichcontainalargequantityof
carbohydratesandtherefore,arenotindicatedinthehypocaloricregime)createagreatmomentary
satisfaction,followedquicklyhowever,bythechallengeofastronghunger.

Afteracertainperiodoftimefromthebeginningofthehypocaloricregime,whichwillcauseweight
loss,itcanbestoppedbytheappearanceoftheso-calledstagnationperiod.Theregimemustn’tbe
abandoned,becauseafterashortperiodoftime,theweightlosswillcontinuerhythmically.Asthe
expectedobjectiveintheweightlossprocessisachieved,thecaloricrationcanincreaseto1500-1800
caloriesperday,arationthatwillensuretheweightmaintenanceatthedesiredlevel.

Inthecaseinwhichtheconditionsofthehypocaloricregimeof1200-1300caloriesperdaydon’t
prevailintheweightloss,itcanbeaboutcausesthatrequiretheattentionofadoctor.

Hewillbeabletoindicate,eitherasanoutpatient,eitherhospitalized,reducedcaloricrationsof1000,
800,600andeven0calories,butonlywithastrictmedicalsupervision.

Forbiddenalimentsinthedietoftheobese:

-pressedcheese,Swisscheese,camembert,mainlyallthefatandsaltedtypesofcheese,wholemilk,
fatyoghurt,fatcottagecheese;

-fattymeat,fattyfish,meatandfishpreserves,smokedmeats,fattycoldmeat;

-friedeggs;

-dryvegetables,beans,peas,lentil,broadbeans;

-largequantitiesofbread,pastaandpotatoes;

-fruit:raisins,figs,dates,grapes,plums,cherries,bergamotpears’

-oleaginousproducts:nuts,peanuts,pecans;

-fats:cream,sourcream,bard,lard;

-sauces:theoneswithroux,theoneswithmuchfat,mayonnaise;

-concentrated,normalsweets,greasybatters;

-sweetenedbeverages,syrups,alcohol,wholemilk,coffee,Russiantea;

-salt,ifitexceeds5-8gperday;

-theexcesscondiments:vinegar,herbs,dill,parsley,thyme,becausetheystimulatetheappetite;

9.Thephysicaleducation

Concomitantlywiththehypocaloricalimentation,inobesity,thecombatofsedentarinessbyconstant
physicaleffortisindicated,amandatoryphysicalactivitythatcanbeaccomplished(inthelackof
professionalphysicaleffort)bymovement(walkingandespecially,gymnastics).Theachievementof
thisdesideratumismadeeitherbycommonphysicaleducation,eitherattherecommendationofthe
doctorwhichwilltakeintoaccountthepresenceofsomeeventualdiseases,especiallyiftheyare
metabolicorcardiovascular.

Intheleisuredphysicalactivity,adailyacceleratedwalkfor60-90minutes,runsof15-20minutes,
rowingfor30-45minutes,swimmingfor30-45minutes,skating,skiingarerecommended.

Themedicalphysicaleducationisstaredwith2weeklylessonsofa30-45minutesduration,
afterwardsgraduallyincreasingboththedailyfrequency,aswellasthedurationoftheexercises,
reaching6sessionsperweek,withadurationof45-60minutes.

Forpreventingthedeficiencieslinkedtowalkingtothegym,afteracertainamountofsessionswith
thephysicaleducationprogram,theexercisescanbememorizedandexecutedunaided(oralongwith
yourfamily)athome,immediatelyafterwakingup,inthemorning.

Itisrecommendedtoavoidtheexaggeratedconsumptionofliquidsandalimentsaftereffectuatingthe
medicalgymnasticsexercises.

Formaintainingyourgainedweight,boththealimentation,aswellasthephysicaleffortwillhaveto
bepermanentlyconnected.Thereby,theamountofcaloriesandthevolumeofthephysicalexercises
willbereducedorincreaseddependingonthekilogramsthatareshownonthescale.

Another2issuesofthischapter:

-Thestagnationstatementionedabovecanappearbothintheweightlossperiod,aswellasinthe
momentinwhichtheregimebecomesricher.

Inthelattersituation,theimpressionthat,evenifmorefoodisconsumed,noweightisgained,is
created.Continuinghoweverwiththeexceedingofthecaloriesamount,thekilogramswillsoonstart
toshowup.

Fortheorganizingofthedailymenus,agreatimportanceisownedbythetablesannexedthatcontain
thegroupsofalimentsinwhichtheprotein,lipidandcarbohydratesquantitiesareindicated,quantities
existentper100gofwhichaliment.

Thesemustbereadafewtimesforfamiliarizingwiththestructureofthegroupsandwiththe
columnsofwhichtheyarecomposed,andalso,inordertoeasilyfindthesoughtaliment.

Theprocedureofcalculatingthealimentsaccordingtotherespectivetableswillbemadeeasilyafter
ashortperiodofaccommodation,andafterafewweeksofpractice,thealimentswillbeabletobe
calculatedwithouttheaidofthetables.Wementionthisfortheonesthatdineeitherwhenvisiting,
eitheratanofficialdinner,indiners,restaurantsorinvarioustravels,where,inordertorespectthe
establishedalimentarydiet,thealimentsthatmightbeconsumedtobeanalyzedfromasimpleglance.

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