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OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA George Mateljan

George Mateljan Fondacija


neprofitna organizacija pokrenuta prije 10 godina sjedite: Seattle, Washington, USA misija: doprinijeti stvaranju zdravijeg svijeta, zdravim nainom 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 istraivanja 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. Stvorivi ovaj vrhunski izvor znanja, Mateljan se moe pohvaliti divljenja vrijednim dostignuem. Imajte ovu knjigu uza se i sve to ete eljeti znati o prehrani za optimalno zdravlje i isti uitak od izbora namirnica pa do njihove pripreme bit e vam nadohvat ruke. Kad bi se u svakoj kuhinji nalazio primjerak Najzdravijih namirnica svijeta, uinak na zdravlje bio bi golemih razmjera.
Dr. David L. Katz, Medicinski fakultet pri Sveuilitu Yale,
Profesor i direktor Istraivakog centra za prevenciju bolesti, Nutricionist i kolumnist u asopisu O, The Oprah Magazine

NAJZDRAVIJE

MAKSIMUM HRANJIVIH TVARI NAMIRNICE = ----------------------------------------------SVIJETA MINIMUM KALORIJA

Bogate hranjivim sastojcima One koje nas ine zdravijima

(Nutrient rich) (Health promoting foods)

OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:

ZELENI AJ
Redovito se konzumira u Kini i Japanu Kineska legenda kae da je aj prvi put otkriven 2737. godine prije Krista Zeleni je aj manje preraen od crnog aja Zeleni aj sadrava vie polifenola, ukljuujui i epigalokatehin-3-galat (EGCG) EGCG ima svojstva antioksidansa te antikancerogeno djelovanje

OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:

ZELENI AJ
Nii rizik za obolijevanje od raka dojke Sun CL, Yuan JM, Koh WP, et al., Green tea, black tea and breast cancer risk: a metaanalysis of epidemiological studies (Zeleni aj, crni aj i rizik za obolijevanje od raka dojke: meta-analiza epidemiolokih studija). Carcinogenesis. 2006 Jul;27(7):1310-5. Epub 2005 Nov 25. Smanjeni rizik od modanog 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 aja i prenih ajeva te rizik od modanog 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 aja 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 srane bolesti Stangl V, Lorenz M, Stangl K., The role of tea and tea flavonoids in cardiovascular health (Uloga aja i flavonoida iz aja na kardiovaskularno zdravlje). Mol Nutr Food Res. 2006 Feb;50(2):218-28.

OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:

ZAINI
Indijski zaini 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 preklinikih i klinikih istraivanja). 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:

ZAINI
Cimet Sposobnost kontrole razine eera u krvi Hlebowicz J, Darwiche G, Bjrgell 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, gastriko pranjenje 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 kemozatitna svojstva zainskog bilja i zaina). Curr Med Chem. 2004 Jun;11(11):1451-60. Kajenska paprika Potie zdravlje krvoilnog sustava Ahuja KD, Ball MJ., Effects of daily ingestion of chilli on serum lipoprotein oxidation in adult men and women (Uinci svakodnevnog konzumiranja ili paprike na oksidaciju serumskih lipoproteina kod odraslih mukaraca i ena). Br J Nutr. 2006 Aug;96(2):239-42. Prirodno sredstvo za ublaavanje 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 lea: 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 vanu ulogu u prehrani panjolaca, Skandinavaca, Japanaca i drugih naroda Unos ribe moe zatititi 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 potie 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 dugolananih n-3 viestrukonezasienih masnih kiselina i ribe povezan s mjerenjem supklinike ateroskleroze). Am J Clin Nutr 2008 Vol. 88(4):1111-1118. 2008. Riba bogata omega-3 masnim kiselinama moe smanjiti rizik od raka kolona Theodoratou E, McNeill G, Cetnarskyj R, et al., Dietary fatty acids and colorectal cancer: a casecontrol study (Masne kiseline u prehrani i kolorektalni rak: studija kontroliranih sluajeva). Am J Epidemiol. 2007 Jul 15;166(2):181-95. Epub 2007 May 9.

* Alge, popularne u Japanu i drugim azijskim dravama, poznate su po svojim pozitivnim uincima na zdravlje. Bogate su mnogim mineralima, ukljuujui i visoku razinu joda, te sadravaju sastojke koji imaju protuupalno djelovanje.

OTKRIVANJE NAJZDRAVIJIH NAMIRNICA SVIJETA:

DREVNE ITARICE
Junoamerike drevne itarice: kvinoja i amarant Nisu povezane s penicom; ne sadravaju gluten Bogate bjelanevinama 1 1 1 1 alica alica alica alica kvinoje: 8,1 g amaranta: 9,4 g bulgura: 5,6 g smee rie: 4,5 g

Visoka razina lizina, aminokiseline iji je udio u itaricama obino vrlo nizak

Poblie promotrimo odnos zdravlja i najzdravije prehrane


Now, let us look in detail at relationship between health and the healthiest diet

Sva objavljena istraivanja na koje se poziva su epidemioloka i klinika istraivanja provedena na ljudima, preuzeta iz medicinskih asopisa 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)

PINA T

Najzdravija prehrana i bolesti srca


The Healthiest Diet and Heart Disease

Biljezi upala (markers of inflammation)


Estruch R, Martnez-Gonzlez 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, Martnez-Gonzlez 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. Fit 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 poremeaji metabolizma


The Healthiest Diet and Metabolic Disorders

Dijabetes

(diabetes)

Martnez-Gonzlez 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.

Metaboliki 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
(Alzheimers disease)

Alzheimerova bolest

Astma / teko disanje / peludna groznica


(asthma/wheeze/hay fever)

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.

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

Mogua zatita od

(Possible protection against):


(Colon cancer)

Karcinom debelog crijeva Karcinom dojke


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.

(Breast cancer)

Garca-Segovia P, Snchez-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 koe

(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 ivotni pokazatelji


The Healthiest Diet and Life Factors
(obesity)

Gojaznost

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, Castell 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.

ivotni 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, Thibaut 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.

Zakljuci
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)

Uivajte u hrani, uivajte u zdravlju


(Enjoy food, enjoy health)

Zakljuci
Conclusions

Najzdravija prehrana pomae kod :


biljega upala, krvnog tlaka, agregacije trombocita, ukupnog i LDL kolesterola, dijabetesa, metabolikog sindroma, Alzheimerove bolesti, astme, tekog disanja i peludne groznice.

Mogua je zatita od:


karcinoma debelog crijeva, karcinoma dojke i raka koe.

Usporedimo blagodati najzdravije prehrane sa zapadnjakim nainom prehrane


Now, let us compare the benefits of the Healthiest Diet with the Western Diet..

Zapadnjaka prehrana
(Western Diet) Crveno meso (Red meats) Mesne preraevine dimljeno meso
meats) (Processed

Rafinirane itarice (Refined grains) Slatkii (Sweets) Pizza Mlijeni proizvodi (Dairy foods) Procesirana hrana (Processed foods) Prena i pohana hrana (Fried foods) Nedovoljno voa, povra i ostalih cjelovitih namirnica
(Low in fruits, vegetables and other whole foods)

EER
hranjive tvari koje su potrebne organizmu da od eera proizvede energiju:
B B B B B 1 2 3 5 6 eljezo magnezij sumpor proteini

Ove hranjive tvari nae tijelo uzima iz svojih zaliha i osirumauje ga.

Istraivanja su pokazala da eer, sol i masnoe sadrane u rafiniranoj hrani, siromanoj hranjivim tvarima, intenziviraju okus hrane i stimuliraju mozak na proizvodnju dopamina, neurotransmitera povezanog s centrom za zadovoljstvo. Rafinirana hrana, siromanim hranjivim tvarima, izaziva luenje istih kemikalija koje se oslobaaju kada osoba pije alkohol ili pui cigarete. Takoer otputa opioide koji donose emocionalno olakanje. Zajedno, dopamin i opioidi stvaraju put koji se aktivira svaki put kada se osoba prisjeti ove hrane.

To znai da ovu hranu moete jesti bez obzira na to jeste li zaista gladni ili ne. Iznimno visoka stimulacija modanih receptora i stvaranje neumjerenih signala zadovoljstva i nagrade moe nadjaati nae mehanizme samokontrole.

Prije smo jeli da nahranimo svoje tijelo.


No, s obzirom na uestalost upotrebe rafiniranih namirnica siromanih hranjivim tvarima, sada jedemo zbog stimulacije i zabave.

Zapadnjaka prehrana i bolesti srca


Western Diet and Heart Disease
(markers of inflammation)

Biljezi upala

Diet rich in red and processed meat, sweets and desserts, French fries and refined grains increases risk: LopezGarcia 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.

Zapadnjaka prehrana i rak


Western Diet and Cancer (lung cancer)

Karcinom plua

Karcinom bubrega

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.

(kidney cancer)

Karcinom prostate

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.

(prostate cancer)

Focus on red meat and desserts and low intake of vegetables and fruits: DeneoPellegrini 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.

Zapadnjaka prehrana i rak


Western Diet and Cancer
(breast cancer)

Karcinom dojke

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, Daurs JP, Gerber M. Dietary factors and breast cancer risk: a case control study among a population in Southern France. Nutr Cancer. 2008 MarApr;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.

Zapadnjaka prehrana i poremeaji 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):223540 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.

Metaboliki 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.

Zapadnjaka prehrana i ivotni 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-Castilln P, Rodrguez-Artalejo F, Forns 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.

ivotni 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.

Zakljuci
Zapadnjaka prehrana izaziva:
Western diet provoces: Conclusions

Biljezi upala, bolesti srca, Infarkt Karcinom plua Karcinom bubrega

Karcinom prostate Karcinom dojke Karcinom Dijabetes Metaboliki sindrom

Rak debelog crijeva endometrija

Izbor ivotnog stila zaista moe izazvati velike promjene


Lifestyle choices can really make a difference

5+ alica voa i povra Umjeren unos alkohola (alica) Fizika aktivnost Nepuenje (Non-smoking)

(5+servings of fruits and vegetables)

(Moderate alcohol intake) (Physical activity)

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

U prijevodu 14 godina dui ivot


(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 pia je 3 % 2009. predvia se da e promet iznositi 3 2 milijardi dolara (poveanje od 88%), a udio u ukupnoj prodaji hrane i pia e biti 6%

Organska hrana u SAD


Prodaja i proizvodnja organske hrane raste jer: 1. ne sadrava toksine 2. ima vie hranjivih sastojaka 3. boljeg je okusa 4. podrava zdravlje okolia

4 1 studija koja usporeuje hranjivu vrijednost organske i konvencionalne hrane, potvruje da organska hrana ima:

Proizvodnja organske hrane s certifikatom ne dozvoljava:


upotrebu nafte i komposta od mulja otpadnih voda / kanalizacije bioininjering (GMO sjeme) ionizirajue zraenje ivotinje se hrane organskom hranom izlaze na otvoreno ne daju im se antibiotici ne daju im se hormoni za rast

str. 74

ZATO TREBAMO ANTIOKSIDANTE ?

str. 75

str. 81

BIOKEMIJSKA INDIVIDUALNOST
Alergije na hranu Nepodnoenje glutena (jeam, zob, ra, penica) Goitrogeni (brokoli, breskve, soja) Nepodnoenje laktoze (kravlje mlijeko, kozje mlijeko, sir, jogurt) Alergije na lateks (Banane, kesteni, avokado) Biljke pomonice Solanacea / alkaloidi (paprika, patlidan, krumpir i rajica) Oksalati (pinat, blitva, cikla, paprika) Rezidualni pesticidi (dvanaestorica oneienih) Fitinska kiselina (u itaricama i mahunarkama) Purini (inuni, srdele i jetrica) Sulfiti (sueno voe, groe, bakalar)

str. 719

Preosjetljivost na namirnice

str. 821

Namirnice i aditivi koji mogu izazvati preosjetljivost na hranu:

Koje je namirnice najbolje jesti?