OTKRIVANJE

NAJZDRAVIJIH NAMIRNICA
SVIJETA

George Mateljan
George Mateljan Fondacija
• neprofitna organizacija
• pokrenuta prije 10 godina
• sjedište: Seattle, Washington, USA
• misija: doprinijeti stvaranju zdravijeg
svijeta, zdravim načinom prehrane
• sav rad Fondacije znanstveno je poduprt
Web stranica www.whfoods.org je:
• besplatna
• kao i tjedni bilten, dnevni savjet i recept dana
• neprofitna
• bez reklama
• nudi rezultate neovisnih znanstvenih
istraživanja o namirnicama najboljim za
zdravlje
• „Tijekom godina napisao sam recenzije mnogih knjiga. No
nijedna me se nije dojmila kao Najzdravije namirnice svijeta.
Ovo je pravo remek-djelo. Nikad nisam vidio toliko informacija o
zdravoj prehrani skupljenih na jednome mjestu. Stvorivši ovaj
vrhunski izvor znanja, Mateljan se može pohvaliti divljenja
vrijednim dostignućem. Imajte ovu knjigu uza se i sve što ćete
željeti znati o prehrani za optimalno zdravlje i čisti užitak – od
izbora namirnica pa do njihove pripreme – bit će vam nadohvat
ruke. Kad bi se u svakoj kuhinji nalazio primjerak Najzdravijih
namirnica svijeta, učinak na zdravlje bio bi golemih razmjera.“

Dr. David L. Katz, Medicinski fakultet pri Sveučilištu Yale,

Profesor i direktor Istraživačkog centra za prevenciju bolesti,
Nutricionist i kolumnist u časopisu O, The Oprah Magazine
 NAJZDRAVIJE MAKSIMUM HRANJIVIH
TVARI
NAMIRNICE =
-----------------------------------------------
SVIJETA MINIMUM
KALORIJA

Bogate hranjivim sastojcima (Nutrient rich)

One koje nas čine zdravijima (Health promoting foods)
 OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:
ZELENI ČAJ
 
• Redovito se konzumira u Kini i Japanu

• Kineska legenda kaže da je čaj prvi put otkriven 2737.

godine prije Krista

• Zeleni je čaj manje prerađen od crnog čaja

• Zeleni čaj sadržava više polifenola, uključujući i

epigalokatehin-3-galat (EGCG)

• EGCG ima svojstva antioksidansa te antikancerogeno

djelovanje
 OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:
ZELENI ČAJ
• Niži rizik za obolijevanje od raka dojke
Sun CL, Yuan JM, Koh WP, et al., Green tea, black tea and breast cancer risk: a meta-
analysis of epidemiological studies (Zeleni čaj, crni čaj i rizik za obolijevanje od raka dojke:
meta-analiza epidemioloških studija). Carcinogenesis. 2006 Jul;27(7):1310-5. Epub 2005
Nov 25.

• Smanjeni rizik od moždanog udara

Tanabe N, Suzuki H, Aizawa Y, et al., Consumption of green and roasted teas and the risk
of stroke incidence: results from the Tokamachi-Nakasato cohort study in Japan
(Konzumiranje zelenog čaja i prženih čajeva te rizik od moždanog udara: rezultati
Tokamachi-Nakasto kohortne studije u Japanu). Int J Epidemiol. 2008 Oct;37(5):1030-40.

• Smanjeni mortalitet bez obzira na uzrok smrti

Kuriyama S, Shimazu T, Ohmori K., Green tea consumption and mortality due to
cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study (Konzumiranje
zelenog čaja i mortalitet izazvan kardiovaskularnom bolesti, rakom i svim drugim uzrocima
u Japanu: studija Ohsaki). JAMA. 2006 Sep 13;296(10):1255-65.

• Nepobitno povezan s rizikom od srčane bolesti

Stangl V, Lorenz M, Stangl K., The role of tea and tea flavonoids in cardiovascular health
(Uloga čaja i flavonoida iz čaja na kardiovaskularno zdravlje). Mol Nutr Food Res. 2006
Feb;50(2):218-28.
 OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:
ZAČINI

• Indijski začini upotpunjavaju zdravu prehranu

• Kurkuma, cimet, kajenska paprika i drugi

• Kurkuma

• Ima protuupalna svojstva

Jurenka JS., Anti-inflammatory properties of curcumin, a major
constituent of Curcuma longa: a review of preclinical and clinical
research (Protuupalna svojstva kurkumina, glavnog sastojka biljke
Curcuma longa: pregled prekliničkih i kliničkih istraživanja). Altern
Med Rev. 2009 Jun;14(2):141-53.

• Antikancerogena svojstva
Nagabhushan M, Bhide SV., Curcumin as an inhibitor of cancer
(Kurkumin kao inhibitor raka). J Am Coll Nutr. 1992 Apr;11(2):192-8.
 OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:
ZAČINI
• Cimet

• Sposobnost kontrole razine šećera u krvi

Hlebowicz J, Darwiche G, Björgell O, et al., Effect of cinnamon on postprandial blood glucose,
gastric emptying, and satiety in healthy subjects (Utjecaj cimeta na postprandijalnu razinu
glukoze u krvi, gastričko pražnjenje i sitost kod zdravih ispitanika). Am J Clin Nutr. 2007
Jun;85(6):1552-6.

• Antimikrobna svojstva
Lai PK, Roy J., Antimicrobial and chemopreventive properties of herbs and spices (Antimikrobna i
kemozaštitna svojstva začinskog bilja i začina). Curr Med Chem. 2004 Jun;11(11):1451-60.

• Kajenska paprika

• Potiče zdravlje krvožilnog sustava

Ahuja KD, Ball MJ., Effects of daily ingestion of chilli on serum lipoprotein oxidation in adult men
and women (Učinci svakodnevnog konzumiranja čili paprike na oksidaciju serumskih
lipoproteina kod odraslih muškaraca i žena). Br J Nutr. 2006 Aug;96(2):239-42.

• Prirodno sredstvo za ublažavanje bolova

Gagnier JJ, van Tulder MW, Berman B, et al., Herbal medicine for low back pain: a Cochrane
review (Herbalna medicina i bolovi u donjem dijelu leđa: pregled Cochrane). Spine (Phila Pa
1976). 2007 Jan 1;32(1):82-92.
 OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:
RIBA
• Riba bogata omega-3 masnim kiselinama iz hladnih voda igra važnu ulogu u prehrani
Španjolaca, Skandinavaca, Japanaca i drugih naroda
 
• Unos ribe može zaštititi od rizika od raka
Fritschi L, Ambrosini GL, Kliewer EV, et al., Dietary fish intake and risk of leukaemia, multiple
myeloma, and non-Hodgkin lymphoma (Riba u prehrani i rizik od leukemije, multipli mijeloma
te ne-Hodgkinovog limfoma). Cancer Epidemiol Biomarkers Prev. 2004 Apr;13(4):532-7.
 
• Riba bogata omega-3 masnim kiselinama potiče zdravlje srca
He K, Lio K, Daviglus ML et al., Intakes of long-chain n-3 polyunsaturated fatty acids and fish in
relation to measurements of subclinical atherosclerosis (Unos dugolančanih n-3
višestrukonezasićenih masnih kiselina i ribe povezan s mjerenjem supkliničke ateroskleroze).
Am J Clin Nutr 2008 Vol. 88(4):1111-1118. 2008.

• Riba bogata omega-3 masnim kiselinama može smanjiti rizik od raka kolona
Theodoratou E, McNeill G, Cetnarskyj R, et al., Dietary fatty acids and colorectal cancer: a case-
control study (Masne kiseline u prehrani i kolorektalni rak: studija kontroliranih slučajeva). Am J
Epidemiol. 2007 Jul 15;166(2):181-95. Epub 2007 May 9.

* Alge, popularne u Japanu i drugim azijskim državama, poznate su po svojim pozitivnim učincima
na zdravlje. Bogate su
mnogim mineralima, uključujući i visoku razinu joda, te sadržavaju sastojke koji imaju protuupalno
djelovanje.
 OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:
DREVNE ŽITARICE

• Južnoameričke drevne žitarice: kvinoja i amarant

• Nisu povezane s pšenicom; ne sadržavaju gluten

• Bogate bjelančevinama

1 šalica kvinoje: 8,1 g

1 šalica amaranta: 9,4 g
1 šalica bulgura: 5,6 g
1 šalica smeđe riže: 4,5 g

• Visoka razina lizina, aminokiseline čiji je udio u žitaricama

obično vrlo nizak
 Pobliže promotrimo odnos zdravlja
i najzdravije prehrane
Now, let us look in detail
at relationship between health
and the healthiest diet

Sva objavljena istraživanja na koje se poziva su

epidemiološka i klinička istraživanja provedena
na ljudima, preuzeta iz medicinskih časopisa
indeksiranih na PubMed-u
(http://www.ncbi.nlm.nih.gov/sites/entrez)

All published research referenced are human epidemiological and clinical

studies that come from peer-reviewed medical journals that are
indexed on PubMed (http://www.ncbi.nlm.nih.gov/sites/entrez)
ŠPINA
T
Najzdravija prehrana i bolesti
srca
The Healthiest Diet and Heart Disease

↓ Biljezi upala (markers of inflammation)

• Estruch R, Martínez-González MA, Corella D, et al. Effects of a Mediterranean-style diet on cardiovascular risk
factors: a randomized trial. Ann Intern Med. 2006 Jul 4;145(1):1-11.
• Dai J, Miller AH, Bremner JD, et al. Adherence to the mediterranean diet is inversely associated with circulating
interleukin-6 among middle-aged men: a twin study. Circulation. 2008 Jan 15;117(2):169-75. Epub 2007 Dec
17.
• Chrysohoou C, Panagiotakos DB, Pitsavos C, et al. Adherence to the Mediterranean diet attenuates
inflammation and coagulation process in healthy adults: The ATTICA Study. J Am Coll Cardiol. 2004 Jul
7;44(1):152-8.

↓ Krvni tlak (blood pressure)

• Estruch R, Martínez-González MA, Corella D, et al. Effects of a Mediterranean-style diet on cardiovascular risk
factors: a randomized trial. Ann Intern Med. 2006 Jul 4;145(1):1-11.
• Kok FJ, Kromhout D. Atherosclerosis--epidemiological studies on the health effects of a Mediterranean diet. Eur
J Nutr. 2004 Mar;43 Suppl 1:I/2-5.
Najzdravija prehrana i bolesti
srca
The Healthiest Diet and Heart Disease

↓ Agregacija trombocita (platelet aggregation)

• Antonopoulou S, Fragopoulou E, Karantonis HC, et al. Effect of traditional Greek Mediterranean meals on platelet
aggregation in normal subjects and in patients with type 2 diabetes mellitus. J Med Food. 2006 Fall;9(3):356-62.
• Karantonis HC, Fragopoulou E, Antonopoulou S, et al. Effect of fast-food Mediterranean-type diet on type 2
diabetics and healthy human subjects' platelet aggregation. Diabetes Res Clin Pract. 2006 Apr;72(1):33-41. Epub
2005 Oct 19.

↓ Ukupni i LDL kolesterol (total and LDL cholesterol)

• Kok FJ, Kromhout D. Atherosclerosis--epidemiological studies on the health effects of a Mediterranean diet. Eur J
Nutr. 2004 Mar;43 Suppl 1:I/2-5.
• Fitó M, Guxens M, Corella D, et al. Effect of a traditional Mediterranean diet on lipoprotein oxidation: a
randomized controlled trial. Arch Intern Med. 2007 Jun 11;167(11):1195-203.
• Vincent-Baudry S, Defoort C, Gerber M, et al. The Medi-RIVAGE study: reduction of cardiovascular disease risk
factors after a 3-mo intervention with a Mediterranean-type diet or a low-fat diet. Am J Clin Nutr. 2005
Nov;82(5):964-71.
 Najzdravija prehrana i
poremećaji metabolizma
The Healthiest Diet and Metabolic Disorders

↓ Dijabetes (diabetes)
• Martínez-González MA, de la Fuente-Arrillaga C, Nunez-Cordoba JM, et al. Adherence to
Mediterranean diet and risk of developing diabetes: prospective cohort study. BMJ.
2008 Jun 14;336(7657):1348-51. Epub 2008 May 29.
• Panagiotakos DB, Pitsavos C, Chrysohoou C, et al. The epidemiology of Type 2
diabetes mellitus in Greek adults: the ATTICA study. Diabet Med. 2005
Nov;22(11):1581-8.

↓ Metabolički sindrom (metabolic syndrome)

• Esposito K, Marfella R, Ciotola M, et al. Effect of a mediterranean-style diet on
endothelial dysfunction and markers of vascular inflammation in the metabolic
syndrome: a randomized trial. JAMA. 2004 Sep 22;292(12):1440-6
• Giugliano D, Esposito K. Mediterranean diet and metabolic diseases. Curr Opin Lipidol.
2008 Feb;19(1):63-8.
• Tortosa A, Bes-Rastrollo M, Sanchez-Villegas A, et al. Mediterranean diet inversely
associated with the incidence of metabolic syndrome: the SUN prospective cohort.
Diabetes Care. 2007 Nov;30(11):2957-9. Epub 2007 Aug 21.
 Najzdravija prehrana i
ostale bolesti
The Healthiest Diet and Other Conditions

↓ Alzheimerova bolest (Alzheimer’s disease)

• Scarmeas N, Stern Y, Tang MX, et al. Mediterranean diet and risk for Alzheimer's disease. Ann Neurol. 2006
Jun;59(6):912-21.
• Scarmeas N, Luchsinger JA, Mayeux R, et al. Mediterranean diet and Alzheimer disease mortality. Neurology.
2007 Sep 11;69(11):1084-93.
• Scarmeas N, Stern Y, Mayeux R, et al. Mediterranean diet, Alzheimer disease, and vascular mediation. Arch
Neurol. 2006 Dec;63(12):1709-17. Epub 2006 Oct 9.

↓ Astma / teško disanje / peludna groznica

(asthma/wheeze/hay fever)
• Barros R, Moreira A, Fonseca J, et al. Adherence to the Mediterranean diet and fresh fruit intake are
associated with improved asthma control. Allergy. 2008 Jul;63(7):917-23.
• Chatzi L, Apostolaki G, Bibakis I, et al. Protective effect of fruits, vegetables and the Mediterranean diet on
asthma and allergies among children in Crete. Thorax. 2007 Aug;62(8):677-83. Epub 2007 Apr 5.
• Chatzi L, Torrent M, Romieu I, et al. Mediterranean Diet in pregnancy protective for wheeze and atopy in
childhood. Thorax. 2008 Jan 15 [Epub ahead of print]
• Chatzi L, Apostolaki G, Bibakis I, et al. Protective effect of fruits, vegetables and the Mediterranean diet on
asthma and allergies among children in Crete. Thorax. 2007 Aug;62(8):677-83. Epub 2007 Apr 5.
Najzdravija prehrana i rak
The Healthiest Diet and Cancer

Moguća zaštita od (Possible protection against):

• Karcinom debelog crijeva (Colon cancer)
• Cottet V, Bonithon-Kopp C, Kronborg et al. Dietary patterns and the risk of
colorectal adenoma recurrence in a European intervention trial. Eur J Cancer Prev.
2005 Feb;14(1):21-9.

• Karcinom dojke (Breast cancer)

• García-Segovia P, Sánchez-Vilflegas A, Doreste J, et al. Olive oil consumption and
risk of breast cancer in the Canary Islands: a population-based case-control study.
Public Health Nutr. 2006 Feb;9(1A):163-7.
• Carruba G, Granata OM, Pala V, et al. A traditional Mediterranean diet decreases
endogenous estrogens in healthy postmenopausal women. Nutr Cancer.
2006;56(2):253-9.

• Rak kože (Skin cancer)

• Fortes C, Mastroeni S, Melchi F, et al. A protective effect of the Mediterranean diet
for cutaneous melanoma. Int J Epidemiol. 2008 Jul 11. [Epub ahead of print]
 Najzdravija prehrana i
životni pokazatelji
The Healthiest Diet and Life Factors

↓ Gojaznost (obesity)
• Panagiotakos DB, Chrysohoou C, Pitsavos C, et al. Association between the prevalence of obesity and
adherence to the Mediterranean diet: the ATTICA study. Nutrition. 2006 May;22(5):449-56. Epub 2006 Feb 2
• Shai I, Schwarzfuchs D, Henkin Y, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet.
N Engl J Med. 2008 Jul 17;359(3):229-41.
• Vioque J, Weinbrenner T, Castelló A, et al. Intake of fruits and vegetables in relation to 10-year weight gain
among Spanish adults. Obesity (Silver Spring). 2008 Mar;16(3):664-70. Epub 2008 Jan 17.

↑ Životni vijek (lifespan)

• Bamia C, Trichopoulos D, Ferrari P, et al. Dietary patterns and survival of older Europeans: the EPIC-Elderly
Study (European Prospective Investigation into Cancer and Nutrition). Public Health Nutr. 2007
Jun;10(6):590-8. Epub 2007 Mar 5.
• Knoops KT, de Groot LC, Kromhout D, et al. Mediterranean diet, lifestyle factors, and 10-year mortality in
elderly European men and women: the HALE project. JAMA. 2004 Sep 22;292(12):1433-9.
• Mitrou PN, Kipnis V, Thiébaut AC, et al. Mediterranean dietary pattern and prediction of all-cause mortality
in a US population: results from the NIH-AARP Diet and Health Study. Arch Intern Med. 2007 Dec
10;167(22):2461-8.
 Zaključci
Conclusions

• Najzdravija prehrana ↑ zdravlje

The Healthiest Diet ↑ health

• Najzdravija prehrana (The Healtiest Diet)

– jednostavno ju je slijediti (easy to follow)
– izvrsnog je okusa i izvrsna za vas
(tastes great and great for you)

• Uživajte u hrani, uživajte u zdravlju

(Enjoy food, enjoy health)
 Zaključci
Conclusions

Najzdravija prehrana Moguća je zaštita od:

pomaže kod :
•karcinoma debelog
•biljega upala,
•krvnog tlaka, crijeva,
•agregacije trombocita,
•karcinoma dojke i
•ukupnog i LDL kolesterola,
•dijabetesa, •raka kože.
•metaboličkog sindroma,
•Alzheimerove bolesti,
•astme, teškog disanja i
peludne groznice.
Usporedimo blagodati najzdravije
prehrane sa zapadnjačkim
načinom prehrane…

Now, let us compare the benefits of the

Healthiest Diet with the Western Diet…..
Zapadnjačka prehrana
(Western Diet)
– Crveno meso (Red meats)
– Mesne prerađevine – dimljeno meso (Processed
meats)
– Rafinirane žitarice (Refined grains)
– Slatkiši (Sweets)
– Pizza

– Mliječni proizvodi (Dairy foods)

– Procesirana hrana (Processed foods)
– Pržena i pohana hrana (Fried foods)
– Nedovoljno voća, povrća i ostalih cjelovitih
namirnica
(Low in fruits, vegetables and other whole foods)
ŠEĆER
hranjive tvari koje su potrebne
organizmu da od šećera proizvede
energiju:
• B 1 • željezo
• B 2 • magnezij
• B 3 • sumpor
• B 5 • proteini
• B 6
Ove hranjive tvari naše tijelo uzima iz svojih zaliha i
osirumašuje ga.
• Istraživanja su pokazala da šećer, sol i masnoće
sadržane u rafiniranoj hrani, siromašnoj hranjivim
tvarima, intenziviraju okus hrane i stimuliraju mozak
na proizvodnju dopamina, neurotransmitera
povezanog s centrom za zadovoljstvo.
Rafinirana hrana, siromašnim hranjivim tvarima,
izaziva lučenje istih kemikalija koje se oslobađaju
kada osoba pije alkohol ili puši cigarete.

• Također otpušta opioide koji donose emocionalno

olakšanje.

• Zajedno, dopamin i opioidi stvaraju put koji se

aktivira svaki put kada se osoba prisjeti ove hrane.
• To znači da ovu hranu možete jesti bez obzira na to
jeste li zaista gladni ili ne.

• Iznimno visoka stimulacija moždanih receptora i

stvaranje neumjerenih signala zadovoljstva i
nagrade može nadjačati naše mehanizme
samokontrole.

• Prije smo jeli da nahranimo svoje tijelo.

No, s obzirom na učestalost upotrebe rafiniranih
namirnica siromašnih hranjivim tvarima, sada
jedemo zbog stimulacije i zabave.
 Zapadnjačka prehrana i
bolesti srca
Western Diet and Heart Disease

↑ Biljezi upala (markers of inflammation)

• Diet rich in red and processed meat, sweets and desserts, French fries and refined grains increases risk: Lopez-
Garcia E, Schulze MB, Fung TT, et al. Major dietary patterns are related to plasma concentrations of markers of
inflammation and endothelial dysfunction. Am J Clin Nutr. 2004 Oct;80(4):1029-35.
• Nettleton JA, Steffen LM, Mayer-Davis EJ, et al. Dietary patterns are associated with biochemical markers of
inflammation and endothelial activation in the Multi-Ethnic Study of Atherosclerosis (MESA). Am J Clin Nutr. 2006
Jun;83(6):1369-79.

↑ Bolesti srca (coronary heart disease)

• Diet rich in red and processed meats, sweets and desserts, French fries, and refined grains and poor in fruits,
vegetables, whole grains, legumes, poultry, and fish increases risk: Fung TT, Willett WC, Stampfer MJ, et al. Dietary
patterns and the risk of coronary heart disease in women. Arch Intern Med. 2001 Aug 13-27;161(15):1857-62.

↑ Infarkt (stroke)
• Diet rich in red and processed meat, sweets and desserts, and refined grains increases risk: Fung TT, Stampfer MJ,
Manson JE, et al. Prospective study of major dietary patterns and stroke risk in women. Stroke. 2004
Sep;35(9):2014-9. Epub 2004 Jul 1.
Zapadnjačka prehrana i
rak
Western Diet and Cancer
↑ Karcinom pluća (lung cancer)
• Focus on fried food, desserts, and dairy products : De Stefani E, Fontham ET, Chen
V, et al. Fatty foods and the risk of lung cancer: a case-control study from Uruguay.
Int J Cancer. 1997 May 29;71(5):760-6.
• Focus on processed meat and desserts : Goodman MT, Hankin JH, Wilkens LR, et al.
High-fat foods and the risk of lung cancer. Epidemiology. 1992 Jul;3(4):288-99.

↑ Karcinom bubrega (kidney cancer)

• Focus on refined cereals and low intake of vegetables : Bravi F, Bosetti C, Scotti L,
et al. Food groups and renal cell carcinoma: a case-control study from Italy. Int J
Cancer. 2007 Feb 1;120(3):681-5.

↑ Karcinom prostate (prostate cancer)

• Focus on red meat and desserts and low intake of vegetables and fruits: Deneo-
Pellegrini H, De Stefani E, Ronco A, et al. Foods, nutrients and prostate cancer: a
case-control study in Uruguay. Br J Cancer. 1999 May;80(3-4):591-7.
Zapadnjačka prehrana i
rak
Western Diet and Cancer

↑ Karcinom dojke (breast cancer)

• Focus on desserts, candy, and meat : Cui X, Dai Q, Tseng M, et al. Dietary patterns and
breast cancer risk in the shanghai breast cancer study. Cancer Epidemiol Biomarkers
Prev. 2007 Jul;16(7):1443-8. Epub 2007 Jul 10.
• Focus on desserts and sweets : Potischman N, Coates RJ, Swanson CA, et al. Increased
risk of early-stage breast cancer related to consumption of sweet foods among women
less than age 45 in the United States. Cancer Causes Control. 2002 Dec;13(10):937-46
and Tavani A, Giordano L, Gallus S, et al. Consumption of sweet foods and breast cancer
risk in Italy. Ann Oncol. 2006 Feb;17(2):341-5. Epub 2005 Oct 25.
• Focus on meat : Bessaoud F, Daurès JP, Gerber M. Dietary factors and breast cancer risk:
a case control study among a population in Southern France. Nutr Cancer. 2008 Mar-
Apr;60(2):177-87.

↑ Karcinom endometrija (endometrial cancer)

• Focus on red meat: Bandera EV, Kushi LH, Moore DF, et al. Consumption of animal foods
and endometrial cancer risk: a systematic literature review and meta-analysis. Cancer
Causes Control. 2007 Nov;18(9):967-88. Epub 2007 Jul 19.
 Zapadnjačka prehrana i
poremećaji metabolizma
Western Diet and Metabolic Conditions

↑ Dijabetes (diabetes)
• Focus on red and processed meat, sweets and desserts, French fries and refined grains : Fung TT, Schulze M, Manson JE,
et al. Dietary patterns, meat intake, and the risk of type 2 diabetes in women. Arch Intern Med. 2004 Nov 8;164(20):2235-
40 and van Dam RM, Rimm EB, Willett WC, et al. Dietary patterns and risk for type 2 diabetes mellitus in U.S. men. Ann
Intern Med. 2002 Feb 5;136(3):201-9.

↑ Metabolički sindrom (metabolic syndrome)

• Focus on meat and fried foods: Lutsey PL, Steffen LM, Stevens J. Dietary intake and the development of the metabolic
syndrome: the Atherosclerosis Risk in Communities study. Circulation. 2008 Feb 12;117(6):754-61. Epub 2008 Jan 22.
 Zapadnjačka prehrana i
životni pokazatelji
Western Diet and Life Factors

↑ Gojaznost (obesity)
• Focus on red and processed meat, refined grains, sweets and desserts, and potatoes : Schulze MB,
Fung TT, Manson JE, et al. Dietary patterns and changes in body weight in women. Obesity (Silver
Spring). 2006 Aug;14(8):1444-53.
• Focus on fried foods: Guallar-Castillón P, Rodríguez-Artalejo F, Fornés NS, et al. Intake of fried foods is
associated with obesity in the cohort of Spanish adults from the European Prospective Investigation
into Cancer and Nutrition. Am J Clin Nutr. 2007 Jul;86(1):198-205.

↓ Životni vijek (lifespan)

• Focus on red and processed meat, refined grains, French fries and sweets/desserts: Heidemann C,
Schulze MB, Franco OH, et al. Dietary patterns and risk of mortality from cardiovascular disease,
cancer, and all causes in a prospective cohort of women. Circulation. 2008 Jul 15;118(3):230-7. Epub
2008 Jun 23.
 Zaključci
Conclusions
Zapadnjačka prehrana izaziva:
Western diet provoces:

↑Biljezi upala, ↑Karcinom prostate

↑bolesti srca, ↑Karcinom dojke
↑Infarkt ↑Karcinom
↑Rak debelog crijeva endometrija
↑Karcinom pluća ↑Dijabetes
↑Karcinom bubrega ↑Metabolički
sindrom
 Izbor životnog stila zaista
može izazvati velike promjene
Lifestyle choices can really make a difference

5+ šalica voća i povrća (5+servings of fruits and vegetables)

Umjeren unos alkohola (šalica) (Moderate alcohol intake)
Fizička aktivnost (Physical activity)
Nepušenje (Non-smoking)

=
404% manji rizik od svih uzroka smrtnosti
(404% less risk of all-causes mortality)

U prijevodu – 14 godina duži život

(Translating into living 14 years longer)
Khaw KT, Wareham N, Bingham S, et al. Combined impact of health behaviours and mortality in men and
women: the EPIC-Norfolk prospective population study. PLoS Med. 2008 Jan 8;5(1):e12.
Organska hrana u SAD
 Organska hrana u SAD

• 2002. je od Ministarstva poljoprivrede SAD

po prvi put dobiven certifikat za organsku
hranu

• 1 0,000 $ je visina globe ako se hrana krivo

predstavlja
 Organska hrana u SAD
• 2006. prodaja je iznosila 1 7 milijardi
dolara, udio u ukupnoj prodaji hrane i
pića je 3 %

• 2009. predviđa se da će promet

iznositi 3 2 milijardi dolara
(povećanje od 88%), a udio u
ukupnoj prodaji hrane i pića će biti
6%
 Organska hrana u SAD
• Prodaja i proizvodnja organske hrane
raste jer:
1. ne sadržava toksine
2. ima više hranjivih sastojaka
3. boljeg je okusa
4. podržava zdravlje okoliša
• 4 1 studija koja uspoređuje hranjivu vrijednost
organske i konvencionalne hrane, potvrđuje da
organska hrana ima:
 Proizvodnja organske hrane
s certifikatom ne dozvoljava:
• upotrebu nafte i komposta od mulja otpadnih
voda / kanalizacije
• bioinžinjering (GMO sjeme)
• ionizirajuće zračenje

Životinje
• se hrane organskom hranom
• izlaze na otvoreno
• ne daju im se antibiotici
• ne daju im se hormoni za rast
str. 74
ZAŠTO TREBAMO ANTIOKSIDANTE ?
str. 75
str. 81
BIOKEMIJSKA INDIVIDUALNOST
• Alergije na hranu str.
719
• Nepodnošenje glutena (ječam, zob, raž, pšenica)
• Goitrogeni (brokoli, breskve, soja)
• Nepodnošenje laktoze (kravlje mlijeko, kozje mlijeko, sir,
jogurt)
• Alergije na lateks (Banane, kesteni, avokado)
• Biljke pomoćnice – Solanacea / alkaloidi (paprika,
patlidžan, krumpir i rajčica)
• Oksalati (špinat, blitva, cikla, paprika)
• Rezidualni pesticidi („dvanaestorica onečišćenih“)
• Fitinska kiselina (u žitaricama i mahunarkama)
• Purini (inćuni, srdele i jetrica)
• Sulfiti (sušeno voće, grožđe, bakalar)
Preosjetljivost na str.
821
namirnice
Namirnice i aditivi koji mogu
izazvati preosjetljivost na
hranu:
Koje je namirnice najbolje
jesti?