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Plnl.ipiilc alin1eniare] indispensabil. ornului sint :
plotidrtc, lipidele. giucict(le (hnlrocarboDal(lE),
sil,uljlc miD.rale, vilalni]relc si apa.
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in oleanisrn. cle sc r'mpart in clou::r gr[Fe:

cn.rgeiicc saiLr (]alorice ti prote(!)5rc sau d. in
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!l ancxe), alirncntelc so descompun srb acliunea
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,1,. a(izi grasi $i gLireiirla. iar. glu|i.lcte, sub folma

rl,. molozahar i(ie : sincoza, frrrcrozi. galacioz:r).

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.lisiru.!i\.ai (calaboiism).
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bujr)1,t{,i,r,,kr ,r,l ix I nrai ,r.\(ut,, la rln rr).,j.
.

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Irir'r\

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mediu

in LaIo sc,l.sfi)oar6. Ea conlrne

:larrl.lc trofi,rl

roare subplastrce), ,1rerr,,li(o qi , alatiri(u _.(-

nu e\te echi\.ak,nti-r (U
!i nici cu (unsumul exaucrat I

Ali:nenta(ia Iationala

supr'aalimenla(ia

(ic \pcial calnc). curr au lcndinla

.a (rr,d(la -i s; fl1iii unri rpolri!i, dnrr,.norr.:lll n,n(lurilturi dc I.l'rri
("onsumarca ul)ei canlila(i lnai mari de alintc))l|
d,crt c.tn n,,t.e-a| hupraii'mel'l.,(ia) ure nf,.ct( ct,ru_
rrilrn.,r. asUpra oraa'risDruhri. SLIpjuslt de irtin),,nr(
i(re ,, aclirrlare s ptirIl(.nlru.a n apara.r.ur ,tiuc\rir
ir o irrLensi[icare a ntctabolisnrului. Surptusul (l(,
.ub\lanlc aiinrcntill,. {. (k,puni, ir) r,t" iL,, ur.mr
.Lrb lornr.r rri.inrii rlr, rrzcrrr. ,niiIIrd
{r,1[.rir
. 'rllulri. ( r(,\rc...a
{r.cut.i(ii u cstr rh. t,{ fa!oIi,brli (fortului stmr.ri!. rtcoar...c d(pta*ar.oa a,or_
rr.la sr. ,ac. mal ,.lfcu. (Ll o cll,ltuial:r mai n.tarl.
uDoI alimcntc

dc crrclgie.
S rb a\pl!1 cdtilJtiv. ionsumlll cxr!, rat dl un,..
\ub\rr',k, .,lilrcntdrc prUduce tulbur..iri
-i alc pll-lllJi inrorn. r\srtot, r,xce.ul dediqecriv.
lioriLt,..
rnai alos din carnc. acidifiaza nrodiul iniel'n.si
dur.
lJ ir.t.,larea .ol , r .1" pLrlrefai tic. ,., ,, au,"lnroxi(are ll organismului ci o (,bosirc a tui.
rir).urnul de rlucnle rn ex.1.\ l]F,voa(,] in.rrtc_
rr'.r iolilei ,1,. f, rmenrstie. () .alrrta,.
.rcscrr.r
d^ rltrnruri cimpt. (ah.,r, qtLknzr, t(.vulo7i, are .r
jr? rn,on!c r.nt. pen .u olgar)rqm. l:te sp ibsorb
rnarlc.repftlc:i tr,,c in since. din,t ni.l"re la Irip..r.

-"ccmr.. .arc provoa.i o hip,.rl,xcitabi.irat. 1,.r_

vonci so.plodu,..
as({nene;). lulburarca fir.tc1i.i
pan.r'( asului. O pa 'le
e din a.osrc zahar.ur.i s. .limini,,
!l

prir,, unr,; (cln,,/uri,J. tui j cfir,.,. u,1,a11

LU
, dpdr irrlrcr Lr:tanismu:uj,tr.
tr.
c
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r-,',,*,]
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Pe r rir. accslr.., .rI mai Dol f:
',i\' t)nri .- CO, .i 4..r si riimin irr f"r" ir["_._
,,,.tlmIt,.d/r:. (

u, . rm(.1
,r,
ljr.r.i.I:
,r.
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p...!,.,
:::.;,,,
o
Incarcarc grasri a licatului si o c1?$lert. c(,.r,.Ic_
a
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rnie), care sc de_
:" ,ri. .,.r,r.,,a. it t llr,..r.r,. td i] .,.r-u
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.

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rn,t.nr:,1

Illlrilil)r'!t aljn)(rtlar ar.a|i (.ri altnrcntr,l(. (til|

\, ,'rj.t^r ,i r.4ir /il.ri,r, .Urr , et, nri,i t.U.,.., ..r.
i
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r,,,lill I'j, ,rt,rtrbr,r nIIl r\ tr.rf,1 ,r,.r ,, ,,r
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l, \tr'rlir sir llil(ri rt,t llrtrt t,,irtr ,.,,t ,1, 1) e{ii_
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(.1,
h"r', tI r.l| (1t|i l tt , \r,.ri()|]zcazri
"r/rl
I

22

pl.in alingerea

\i

menlrnelea uuci gr.culali oprrnr,,

carc spolli\ul r.ealizeaze cele mar
lrun, p(.r'tormank.. I.'iecar(.sporlir trur ai iti ,u_
rua\le {r',.ulatca r,plime p(.r.are tl,,t)uie \:, }i_o m, nlinrl priDtr-o alimentarir ratn,nali
Iinporranta a(esrci conditii csre (lovcdil;r
ri rte
"
afi,malia
.e ..drumut su(.c.,sutui rrecp prin dpa|atul dig$ti! (nr. Krr:pin).
Ncr o\j)ecrarpa (<.tritibr.utui alimenrar. prcr unr
a uDor reguli igicnnc (,lcmonrarc du(r, li (rczr(hi-..r
lil)t u. nutriti! $i la ,, seri(. de tulburiri ri rtiar
in.bul.r,ivir.i. Aid" (tc (,xemplu, (lnsurlara unor can_
rrL ll 'xau.r'nl(, de dulciuri rrlJi alo( tl \U.\ra (|d
(rcstcr. ti D.rlijar.a iqionci dinlik)r. rluce Ia for,
iDalca (arii)rr. dentarc. ur.n)ale (to o scri(,
)rc,ptiF
((.r-i ponlru orqaDism : (tcnlilir,. n)asti(.ali(,.dcdir;sii.
prl'a(lJ. in (,,r1iecI)ll. nulriliI Ir\ufi(r,.It.i. r.,,n\U
mul_r.)ia{cral rI f;irxtasL,ti.i(r.mi|lri instalar.a,1)liroi
l'rnr'ntiljr : c.n\ulnIt ,.xaqr.rdl (l(. (arnr. prits
'io
\r,a.i o acrtrfnr,, r u.:tanisnllrlllI'i ,rr rrrriprrt,
,oltln rl, pUrrr.[.n1ir. I.u j rt.riDl,,xr(ar... Ex,((ul (l
x ucrc r)Hrul)t. .nu ilf \r,,.:ctil'n pr,,\t proplt.al.
procru,l lFrnr.'nrrrlii :r arr".lcr.ar1,i rlanzituiui rrrresr.rr'al. r,rynalc de \aun. rtiar.r.irr.ir nrrril,r
rn.u-

a rolpulur. la

ticir!)r,i
,). l-ur,a .lll.riti, \. r...rtizea,/:i pIrI dsrml|rri.a
l)rr .1prrl^r rlrm.'rtarr rtr. llarri. p. ,.aro 1,. \^m
\ru'r)a rn I aptt'rul urmitor

p&tNc ,rtLD (SlrlrsT,,|Nl.DLE) rlLtMENr,ILE

Ir

arirnrnla(ia rnnmalii

j\ Lrlui. tr,.buic (i intr(, a mnntui rI{.i -i .

toarc,utxiarii.,.t.
rrloan,, ([ad,,'rii l.utriri\i). (arc siDt : proli(iet(. nr;_
Iipi_
(r'r,. !lucl(lr.l( Jpa. \irurit,. mirtr.rulc
vitamin.il,.
tl
alatrztr txlnrr.tarl.n.nulrili\
pnrtt,, peI.
,ur: \,,Dr
r,r (uD.'a\lc rot|ll si \ah,ar(a sa irrin,:rqa.rism.
cu
s{,,tnll..k a putca i k,cmi r.!qimuri ralri alinrrnti
rar(' ctr ntilt c0l.csDullzi:ltoJre.
sj)r,rl

t,Iol

Il)r:t,E

(Drl)reirr.t., sau aibunrinele) sinr

sub..
,..-.f"rl9d"
,lllli .,'I,.rc:l (rn.(rnnprexe.
a (iiN,r m(,lccur. o.r,.

(nn(ul

rr,r (rIr,.drlhll. hiilr.r,,.l.,,. o\rI,.n. azr,l.

sulf -r
rrs!r'..r.LL sllrl in(tispcrtsat)it(, vielii. fiirxt
(r,r,.ri Lr,.nII lulldaDx.ntali oi r t,1.i,,i vir, ,k",r,n.,. inr,i,,
rn c,nnjr,2rlra trnrr,pt {m,.i. n nuclurhri ., prlr,h,pi,
ra l,Jt,](, functiitc (r,tutci vii

/lh:otbli(, fitotehollsmrt i tlt,th trrfi protidetor

(li(r\ll{
or,Itn \l I[], \t|lLti. Ini,ri,t..Jc
-...PIir
srrt
rk.s(rrmpu.r! .rl(n
lt amhtllll/1, lrrrr., .rrl,,.aIc
"rr,r

24

rbsorbiie p D mucoasa intestinutui subiirc ri ajun,l

la fi(at. I-a ni\clul a(stuia 80tr d su[.r.ri a(liulx; (L,
,l, riminar(. Ir rimpul !.rir.t.ia ., parl(, ,ti,r amir(,n, i/i
.1. rra'rsf,)rmd iI ure.. lt'srul (t;. an)ir ,a, i/i .( x;(k'azj (lirxl Datlcr.t la ( rx'l.(ic. sau s(. lraDsft,t.nlai in
!lu.o/,r ,dre s, p,,al,, (1, pl,/ita,.a qti.1,rcr, slLr rr.d,rrLilma r (r' (rn . () pxrl..rlirr rmir,,dri,/i r!1'pc|ir
,, \,iiir pla5rr,r. (,h, r, fa,,(.tr') tr.,,,r'putui.
lrrtr o oar.irrlc nlAsul'li. olqanjsmut isi pt(e fa(.
,, r1./(.rvir (l,.pLridc rr ti(ar si ,innhi. ta,flrc flp,,
Ia,., in,a,,urile rl,.r,Pl,rr i,,suti,ir1,l pri Itimjllra(i(, sau inanili,.
Elin)inlrca prudnsclor r'(,r tlalc (liri nretabotisnlLrl
nr',ri'lul"r (e fn(. apt\,irp| I.xr.lusi\. t)rin nr;n.r, $rb
t{,r mi ,I ur,r.. Jt id urn . am,,,inr rrr'

tiu(t) ptt'titlrlor i\ o'arlnisnl

l)r1,li(k,l, au ,I ,,r.4 Iisnr u r,,l pla.rk ((tc lor_
rrrr.1.rr (i(.1|r1. J rl.lul(.t,, .r l,.sI I.ito- tir,,1...
si (lc rr.fa6r.o a .!l(n. uzrt.). ln ac,,lasi 1inrp, r.le
.'rr ji rn rol , D,1qori(. ,.tibr.rir(l pri.j .,.itcr?. in urra_
"r\m ', r',rnlj rl'. d. ,.iii(hr|Ii itr. ..a. {.t .r,ti,rii mil|l
Pcr)lru li(\'ar1. graDl_ .{.{.sla (.sI,, illli uI r)t s..ul_
drrr si intr.-o r.illic aliDlcolrrtt el trobun r,,rol\'at
rnai nrrll pe r{,ama {tuci(k,tu sllu lipi(tol,r. djn
nrai Inulle rnolivc:
. prr,lid(te \iIt n)ai s( nrpc:
r(r.rrn. ,l rrn)i(.jr r ih(,.r n,, .rj.:.
.\r,d('a r\^irnlrit cir t).ntru i {,ti .lls., o-tani.m I
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n)iri mrr..,te,.it
', ,, (Inlital'.,tc,.r,.rqip
r).n1ru ulrki,li,
sIu tipid,. S a ,l.mor,.rral /i lyni",r
., ob\in,, 100,i,lorii din prori,l,, orranrLn, l (:t,,.tiu.
1t,t1tl (ut

!5

rnnc a0 d. .|lorii lr ac.sr caz metabolismut cre(l.

,.r.,i)- - LUuu: ,,,.ta. r rrpb.rrc
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(rir'.rrc. sp,'rllrul lr. l,uic trriu)ir
J , arn, slal/:r
(Iu in c.tnriratc I xaqclalit). ikoarec. I (l.lorilrt
a(liLi_
nir rlrnjrrl' -r,a, iti.,. (.\.t).S.r a pr,iri,
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2a

Llitiluf lro'nr,ni. , r,zi np .i dnrx.orpi ir rre.r.,LI

Ir'ir lrdrFturnar(a pD,.qi, I Ll,irnkl in tu,llr n,c(drLic.

Prori(lele pDvin alit dir) IeAnul animat. cit \i

.i:n (,,1 veeclill .-\.rf,l. put.1n (it3 u lliro,rrcle alinrcnl( (lc ,,ririn anitDalA (rrt conlin o .antitali
impor l nLi (lc prcti(k : (amoa si rr1)dusele (tc (ar n..
ourile. laptel! ii blinzctulitc.
I)ir)rrp p,t)(l,,selc u r.icral. (oI1i proiide. piinoa,
lrodu\(lc tuirx,o* tr.1s-et,. si mai ;ito. l"rrrnrin,,r\lc u\raic (fas,lc. 1n.7;',.. 1;,,r",.
:rlim,nrxIri a lraritr-ltui. pr,li.t,.je ,..
.l'r ralia
.,r1!r,r',
.inimalii u.eb'ri. .ir \. riisfas(:i inrr.-o pro.
.{,rli(. mai marc (60 ). (l.,ir rtlc dr. oriqinc ri,g,,luLi (40'rn). Accasla ila1,)r'i1i val,n.ii bioL),.1i(.c nrai
ri{li(.ale 1 prltidol(n (h oriqin. animali. i.xpticnrr
prin tk)i fa.lori :
I ( apa(itatca mai t,idicai"{ de a s(, tranriforrna
rn t-,r01, in. fr,,prii I'rualtirmulrri. dc,,arq6n .;n, .,,-,'
t)l(t,. .i ruprin,l lotr anr;n,r(.izri ;nrli.rx.n:Jbiti,,r{ani\r)rrh[. PIill1.I. il,{ _.ria ..ir,]rn : .r.iptofanut. lizin,r,
rnclionira. I.nil-alar)ina. leucinr .tr:
Proti(l,I! \,trlal(. in afar;r dr, {11., (til s()ia .i
r,uri.,,,'rtir) parlial nr i ,iari/ii i.l,lisp,l,sat,iti amir,_
lili mai sus \i (li a,,rr.ti.L,rrzrr *.rrrrme- irrr,,r.r_
r,l, r. D, e\,.n)plu. /,.ira ,lir p^run)1, \arr ,r,,r1tcin.r
'rIr nrl u (olllin triptola .i lilini.,lni.tir,ir. am:_
r','a, i/ii ,fi mai imp,,r1jUr1j I,r1,ri,1,.t,, a|lrrn:,t(. au ,
aloal.,. |lrclal{,1i,, d,. l0n^, {s,. rransformi in pr,,.
i,lF pr,,prii I0o0,,) p. ,ar,,l ({'', \i.(,.ra1., ,tir . rl al{'. Dumai (lc 500,1_
Valoarea nreiaboli,

i a

proti(tct1,r.

\.e!.tal.

,r,r1,,(ore(la prjn !(triular.l do 2r,)ridI

\,,
it,rin:r.:
?7

lLrcru ce se rcalizeazi prin (ombinare:r atirnenlplor dc ori4inc anirnalA cu celc dr oligine vegetalii.
?. (lrtr'Iici.Irtul de utitizar! digestivar mai ri.licai.
1\(.!1a |rpr(,zin1.ri I'aportlrl .linlr'. c.uriitatca de ati
, I , i,..,n,il ,. i..t.i , ,. ,,1,. ab.orbi ,.
j i'r'rIrn'"'i'ii'r'
/|
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lr r:r'Ioral. proli(lolc aninralc au
coclicient
(lt r Li izrri (lig.slivr'i (lc p.s1c 90^iL,un
cind coh
Ix
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l! t \olplLI prori,l.t,,(ljf (rnrc, p(i1.,
lr ,r' rr ri rL L ! trx,li{l({ I d(

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'ri
r,ilr (il ,,).
i) J)l Ilr)si. ()sb,, rc si Nl r(1.1, p1)tj(l(rlc vcflcli,r. i,i(r,nrtrol(, (lin (n'u (slia(lirra0, poruml) (,,ci a)
I

-r', ,'', I i.,r'1, inJl r l), .r.iurrrr I m,.ulr.,li(rn

1 . r r..r'rr:rl. \.rj,': ,1, .,u p,, \.\i La ljrz,, ..r,,
rorstrLr( li(, (clIlariL stal)ilir l,r,xl iri l r o(lus (1.
Lrlilirlrr, (lir.tlivti a proii(lcl,)r. voq(,tal(, sr cril)1icii
,)rill laptLr (.i .'l( nLr sint usor a((esibit1, sncurilor
.lirr,sli\., (ljll (rLLrza ilrv{'ti(ului clo cotulozrt {li, ta
r:ilt,rior. car1, nu sc digc(.i. Eto pot ti i:rLulc rnai
u.o' rsirrilabiio prin inlitrtlarcu l.csiui invctil
\'. i , {f--i, .. rnJ/i.r, (,.., f, -,,.,,l,.pi 1UJ
r r. ali ,i rr .l- , riLr ,^ i,r in...,, ,,,., ',,l|r.i .^r.
lIr. 1,1,r.d. i,,,,,r, tit, ,.. -.c H I i1.r. Ii, rtin.^n
:rrr1 p rii\JUi i.,.Jsra rnprird u a, ,t:.,lco.,bir,-,.
ri.:oa|c,cr pIin diecrar.,,a ci r.zult:r un aminoaci.t

rurrit qlico(ol- diD car'c sc lormcaTi creatiDa. .{ccasra se (ombilra cu aciclLrl fosfo c si di fosf(rcatina
sau fosfagcnul. una (linllc prirlclpalel( stnsc de encl!i! ah conlradiei musculare.
Consumar'ea gelatinei sub formi de piftie sau
tL.\ric se rc(\)man(l:i spo ivilol ir spccial in sezonul
rc(e fi in limpul perioadci prcgililoarc. In sez-onul
(ald si iir tirDpul pcrn)adoi .i,mpotitionale. mai ale!;
in zilcle .k. con( urs. consumul ci lrcbuie si fie
rD"ri r.dus. Este (ontt.aindicat a sc consLrnra Selalina in In.rioa(la (k, resl.abilir'( dupri cfoltu[ile d!
Iunqar (lurnlA (nraral(nl. ci(lisn1 (lc fond pe to-

lkttio .-ilnkat (lo protidc

!'ariazar

irr func(ic dr

rrri nrulli lacloti

l. ViIsla. ln p('l'ioa(la cle crotl( rr.. ncvoil(' orlrui!ntului sinl (lc :l--4 g pc I(ilo(!rp in 2.1 do
,,r1 : la adulli, ralia de ploiide orle in mc(lk' de
l,li q pc kilocor? id:24 dc or'o: la bll.r'ini. (l('l g.
r

sc uliliz.rzir in lPrl)porlic nrai rcduni

Ilaporli'r(l n, \,,il( la ra(in ( al(n'i( i. proli(lcle
rl,buic sa' ..pr(zirl(' l, lSrr din totalul calotiiL,'r' no.csnlc irr l.+ d( or1.
t. Scx. In nrnl rxnrna la fcnrci ncvoia dc pmli,l, o(tc nrai rc.lusir d!'ci1 la bnrbat. ln perioadele
(lr rar(iDi {i alarplir., novoit('.res( la 2 g pc kiloloiD tn 2+ rl('ox.
ir. ('ondilii mclrorologico. l corxlitii dF tem
-. a'ur., s.'d7Il.r ,*rc .r f,,i, ,I ur .,'nsun, m"i
rrlLl,.dc proti.lc. (leoar..e uzula tosututilol c mai
,l(1,arcc,.

l. ltfor'lrl depus. Nrvoile de protide diIeIi in

lrnclie de caractornL eloltului (fo{i. vitez,S) Si do

inte|!tale tui. Ix !.D(,l.a) (fu.rrir rl, .cullri

.tLr_

rnta' si (le lnar( jntensital. tr'(,bun, sustinLLt printr.i)

cirnlilalc Drai mIr. d(, Dlni(te
. r), \".,. ;^ t,..,'i(t,. rrr)r ,,aj jr,jr,dl..
_ L.r -t-.p,,r'i\
o,rcr"
L,.t r,,.t)ir).1 ,t,,r.ct.r, ,r _oi,r-r.., p..r.,t:,Jtir
r, arr, " r''r1 .i i..t.1r.irrr,.a ,.t. .1Ljri.
I, ,n la h.
trr,,a rir!,. r1,n,lrtr1 ( nrr JiIr

.n.,,ri\,,.,;,,,,.,,..rr".,. trri,..,.,
. l:,n,rrrrrtr
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lii:l
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s,i 1,..
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pr,lllrn \r I,r
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,,:":,":,,.,. ,,,.',, i, rni,$.i Inr,-.U,,r,
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),.t,. rx \,,j,..rt,. ..:.:, lt.:, .l d,. In1,t;dc pf krjo(.orp
' r, -.ll
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r1,,1

.i( proti(lc anjnralr sau vcqrtale. (ta(6 aporrul

ri lipi<lc {.st., su{i( icDt_
L urrr.r , rirr Lri/.nenl,.. K,.\. Itubl.-r ti|anr,
,I i,,,i,,,,,,
r,r .,j..r,. 1,, urrr , ,,drct,. (on,.tuzii
i ( irrd falia (lc pr.orid. c\tc scrizutit. ran(trmcn
I mus(1rlar scadr rlrulr si o !1r;(lr srlDiinroniaF
..(1,. .LIi ir..,.r tn r,trrr i. I \rJt.. i
l)r(ii
'
ill.limpu]
llli. pr(,jcic.j
' - i,-t - a. d.'. r. p exrn.nl(,to|
^. l.rbrr !'.bi. I I t. I is(.
n.,rnrxl., (l r,rr,'il' r .r\, t, ..rt.. .rnr rufi
r p.rlru a la(r' to1;r ctortLrtUi l,ot{.uliaiLrt IIr!
._,, r,, iti. dr
...lir lrrir,i,.r ,..t,j,.,..1. ,i,..ri; .\i Ir,.. ,rr,l l,.rri.,
. L..\.r .'.
rl.rl,r. L .t" r,.r.rr I . Lr.r t... LU
".1.1 jj.r t)
.*rIr
L . r, .t, r,1. ., \.-. ,, rr ..
r / rrrr,r int,x .,liIi
ir.blri( (l({L sir n.foli)s.,a\cit ,) ralro proicic.i
,'riLrf

. ,rlu( i(l(,

I:\i. ., .: .. .17, 1... ,. ,. ,.. ,.f,,,.r.r rl,. _ rrrr

ri ,.cl t,.i' Jt I,r | -, ,riir I j1ti, ,j Lrj.,ii.
. ,r. ,.,. t,r', i,i,.t,.
j,Ii,,rj,,. pk,,.r,j ,,\ar,i.jLr.,r,
r'.r.'l"rr,.r In :., i l i,l,rr' ,i lrit(,.,
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rrr.r ,t rlr. rr,.nulu;
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1.,11,;
L.l a(i!illi, o (iurtitat(, niai nrar(, (l(, ma1(,riat (tc
, ,,,..,1 ,.r.i- pn ib: ;r:.. m,r{tr.,r .a.i I.r.
. ...r. \,,lrFn.rl .: l, r1j, p ,.i,t.tc
r':
d- o.i!.rj,. anirnalj
... r'J

3I

onai ales cele din carr(,) stimuleazii acrilitatca

ucr\'od.,l (rar ,.J{citabrjrrarFa, ti u.rrrcar.i rrrJr-.
rrrllcr,.a (x.irariil(tr. n(.raoa<c. tucrll (.rE rnar.rrr,,
Jpa, ira Fa (1,. ef,n1. rIl
'
'p|cial ir prob,.te ,k. \,irezjr
AIil,rrj d,, l1,,src a\anraji.,.yi\tj sr une.e,tcz,r_
vanijrj,. AIllrn Ira(iir pr'.,a bo,.lar.i r rarnc. m:,: dt .{
in _lirnpul (unpctiliilor. fa\orizeaz,r inloxicatir
ci,l,l ., (ru.rni-rnului. Pr,dusi.t., acrrtr. f.zulratc (ti|l
(lrL,,\liir.Jrlrii \c artauq;i Ia produ\rtI
nrido ra1,
r1,r"llri in li!nf/ut ,.lorlutui (,irl la,rir). -Ccr.rp pr.,_
,lus. nu Ilriri p.l fi Il(. rr.ati/ar,. ,r.r,1t.l(. Ilcalirro
rl('
v i.p',i,,. /ri r,.t,,.,t,, _i apar. ,, .;r.:i
(1, l'rr,lri.nrllui
ll{tl-i,rr f,.1tr., n r., utar,i. iIarr.p, t, IIrr...rrtr,r,.

It1It1,r) \r ( l'r,'r , l;n.iriIl

I,ll,r-r,.j1 r1rn11y,. ,,;,. :,ji[r.Iri,lr, i bi,(ire i,1
Qrrn. \i,,i \i )nai r !r,1, ,,t, ,r, , i/ut , Ir., t,,r ,r I ,r.,1

Irrl(,xj(r(r fl,j(Ii,,r,,.
ri.xtrz.l/ri il| linrpul .for
iulrn ,i,x1 ,i.t'.,t.. tx \r.
,,h,\.l'lii. ln pru.. f,r,rnr .,
I'i,,'lrr'lr/., rrl.ul .!id i,,lcru. ,,r.(d, {n)ul ,r (.ir,r
r'l,r\.. at,rti.,.r..r (.pr,i/.rt
apql 16 ,,1,,. .l',,,
('anl' r culrlli/ar)t,. (apa .tinia,,,
.i .rir.ut.it..
l,.suiUri
Drin(r.rl, ( P.. Ii. \.r). t.,,t,,\ir(.a :,p, i p.nrnr
r' utr lilar,,a it,izil,r' pr,,r,,ar:i ,, ,r,,.,rii, prri.rr,r,.i
,lr. L,1r.. cu rr*.ar.(.;r r.lul'ir (i I D rroa\..t r :1i1^,'
un,,..
\dIur r mr,x IarF pr.xtrx! ,1.[.qti., ,r rrrror:
iur,r ir
llntx,rtin,. a,riti,ar,.a irihii. r, rii.,llrt r -i m.ri
nr^(
n|rr.,s rr.Itral (jr mt,. poolr
,a {in,,rI||Iui
,,,ur.1,{ra
,Ii-.irrl,.l S, r,.Iti/(.J,i., i.rtr.l .. , pu;,/cr,.
lotalii :r orlaDisnlului. (.aro se r.r.lninri rlc cr',lo rnai
nrult. ori pr-in losin si abandon.
Alimr)rtalia cxaqcr?l.i cu .alnl, poar!,
n.p ,,, ri (lriar ri .portrrit,,r nt ,.ir,tr ,.to-r ..cauzir
(a
tattt.I't?aa/i pr.in \'ir.zi. Din;.r.st,. r.,o,iv. -. rc_

r.urili spor'tivilin. un Icaim (arnat nro(k,rat

,azul .folturilor (le vik,/.a si fo{e), in care se
, s(, (oDsumc nunrai .alDc srib for'mi de friptur.ar. ci
L\la sir se illllxuias(ar (L,\.ori (Lr canlititi nrai
Ll( ii,r. :: ,.,, n.,ir atb.. t, reipr'. monrilc).
. , 1. .int rr)1, l i,,.i ,,dr,.. ,laloriti ,onlillulltlui

,r

bosrt iD pf.)titlo. loslor :i \illlmin(,, ne..sare

\\.,n..j. ^ .,.ri,n rl . i.r.n, L. Er,rt,,n);n.rnr

''.r'i.'r. i.,,h,lr
f,,Llr. rt(r. ,. ,.,n,r lll r.(.fn(urr.r
r:.,r(l.i a !,lrrof .r lllur t.,. .1,. ,, p.u', -i rr ,rr._
i.lr alrn .r. , , ,'/,r t) ,..r^. ,. r( r..u.
,jr7.i t,ro 1,..-,. .! i.1..
Lr i,,.,i,.r r.rlp d |j,r.t
r, lrrlui rr]usc llr .\l{, dc ii .4 o|i nrai rl1art
tlo((i
iL

(I1. (rrr(Lrlrl'r pr()t(,in. (liD

ror.tr)lil anir)ra!.

.lonri|.,|lr \ ( it(,lar i:rn nu p11,7rnrii

,i va,ln.i.,
\i; rri.
sr tL[lliz(,azii oruanisn,rrtui rarr_
(1, nrl. i,t t, , ,,(r, ,, .rn.. ,,i
bu 7,. ,i .i ,,- LlL,rr[r.i ,t,. r(Li],,,...1 t).nr
, Ir" ,..1:.r.i .,It i i.rrp,,r
:r,rr. 11r, \, .,t,..1in,.
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In r irr, (:f." 1,., (.1 Lrrui on,ri lizj( do turrr:ii tlurairr.
,.irirx(rl

t)r{
ir,i.
n
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(i,r(, plii1. r),,,(k,).,r(. rl,. nr)tr?!rirrn,r)l r1u

ifi(ri l.r,asli (tif(,rr.nli.r,, lliorrlartL r\slirzj.nrai
, ,jI I r r,1.. j. -rr.ir,,,:t, ,t,. \ ../,,. .Ir -j,. oin
.ru ,, ,i,, .1..ritor s,. ;r..i.,tit ,, ,j ..(h:ri .,.,.,.1i"
. 'l'. r r,,.. ,.,r' I tr .,,, r.r ,r.,.,,. .,. (,.r, ,tr,l
It,, \''2., .t.., ll\'].,, l,,,ti.rj
l' .r .l ,j,-. {u ,rUaiJ..,. |.l),r,..ul , d^.,: fc_
.,lrll,.rlli , .lr'r r;\,t,,r ir,
l -rr
. r.1
r ,\ tr.ti ,-rt.:, ,...i,,, r.., .._ b, :,. .. rr, rri\ri,
,1 (k, {lu(id.. (ar(, asiquri.i rn(,r!ia ,,usc Iar.ir

Conseciitele iizreu. de 27.,rtde in alirne']

spoltivului s. rnanifejJe artfol:
1. ln caz de aporl insufi(icnt. orqartilmul a
I -rir lfl D'",ri,l^l( pr',p|ij. in \pot;Jl diI ficaL
r). i. 1.. ,;,,.., r, rtrir. r Ii,rrP,rl 'J '.,,bi,u.
:. So lcn1.r|cri o alrotie {rr'asri a nrr-tduvci osoal
{, r. 1ul rLrrir lx'nral(,p(tr'a ii l,'Lr((,p(\'/a (l{)rrrlnr(
Bli)lrlrlor r,)iii ii nllt l. sirr'.1.ltri).
:,. Scrroliilc (liq.sli\r' {a,1. pr(trlrr(irr(l !ulinrrr'r
ll|pxli.r. ]1nrlr, :i Irrrlocl'ir:r' cttt ct':tritir cchil
bi ui ILrr(ln)rnl al (,rtanisnruitri
I SL (o r.t,,r, ,' ,1,!^rl.,r' a t',n,l,'l _
rn,1 , ... . s,'jl,1.r,' h r;u,,l.rrrx rtrrrl I '/i.
si)or !jvului.
ll(rgami rustir( cri st)lrli!'ul an t('vr)i{' dc
Lalrr suli(ioIrl; d( Prori(lo pl ntILr
(1.2vorlarca nru5culalii :
randanrcrtiul fuDclioDal :
' (ooldonarea Pcrfccli ! nri:cirilor s.i cli
rraha ta(lolilrn iirhilrit(tri. tccx (r il:i (upLLrlui 11(
r',)nrLis(\1lar o rfil n ,,lh nia\in1ii
i. llrzistcnla ia int.clii ri imbolnaLVlri sca

I)('bilnl sarrLluirt ,lirr rnu:(hj s(a(lc

,.r'{!,srl d(' pr,r('nr. Dr.rinlar irr(orr\. rirrrlul Ll
nrarlo : (laei rL, (lolrirs( {io l)r,,p(11itr L1(' 1r' 'l)r ii1
Ji-

ti(l. i|| | ri(,. i \ 1.10i ! ,lct), )7il(,, vi-r .tr ) tu:,r1r' (

( uci(l( sIr liiii,i'
ln prirlr(,1. (l,,rr,i iLrrri {le ia irr(LpLrLrri rLrlLLl'n
jl:ri -. ir,rr-:,"1r'r,2, ,' (,, -r' r, , rr,d'!: .rrr
..r'
r)
(ular.. ( r(,fl ij llerar'd consi(lcrri ch p.ntru n Ia\
riza ariabolisnrrrl prd.il. carl' cii pi'rrrIil.i {oIn1.r
ploteirclrn nl.r\.Lrlar'...\1o ittrli.slzi \i s. (l1a spli
3'1

Ll!L ui 2 ! .le Protid. pe kilo(orp- lmpl'eunii cu

l'i,,koD. ri ((Dsiil(t-i (a (ltpilirl a a(eslei canlileli
riLr(t ia suplair( rilculea ralici
I)tDar \irn Noor-dc . Drilrirea nla\ci muscrrl.lre

. ,1.;i,xl ,1, arirn,rrr"l,' (I\ri)rJt,' (''Lrlrrr:l 'r'. 'i

, .aliLaL,L. ..trtl"l,,r,i,roH lr *' rxlr,^"i,/ri r.tor'trl
,Lrilri1iv. I)in ac.nsLa r'('zullir (i'r anlrenamcllLtll 'r
,,I ca|c favol izcazri (l(zvolla,ca nrus(ulalurii in rnai
r,rrl rrirsurir (lccil rB,1ul alinrcntal. rlc Ptoli(lo.
I\'nl,u a mirjorJ |ilrg ,li l)r,'lirl, a trr)t,i 'P':r\'. sc Ic.oDandi I'osp((lalea urnrirtoalolor r 'r_
r*, -r.'r,.:r rr,'hui, \', ti( pro{r.'ivi'. i . ,irzrrl
,r ..rlc so mare\1., bl'usc. se insraleazi o obos{ rlri
irt,idd din cauza sporirii mclah)liiilor protcici dnl
rr{. (Lrc.. atnoniac. acid ul.ic etc.). Intl.oclu(croa

., 'a1l:talr , r.rr rl- ,alnt inlf,, !aiiF ,irr pinjr

.LlrDlri c].a e(:hilibruti poatc sat (l ci la ttnom(ne
,l,.hiF)jllicenjc (Scne( al) :
suplimerrtal.ea proli(li(:ii rrebuic ins,olili .1,
,,1 aporl hirtri( imporlanl. ln (ar (1rl1r'ar apar a(, ., (ic hipcrlclmie (rr'sr('ca lcmIxralurii). (1,1)a. 1 1rera sanuLril:i in cxc(.s nn poal. fi (timinul i
(l,rxlitii l)uir( :i urnreazii rrn rrr((1,s rapi(l (l(

irr rrzul uniri rt)or-1 proli(lk r'icli(a1. lj(alrl

lri(l)irl sir)1 .utnr{ la o irlivilal( loart( ini Lr t)r{r',,sul (tlrr' \. ,1,'\l;,io.rr;, P(nlnr dcza)ir ,.r \i (,lirnirra,oa iDrir)orcizilor r(,znltali rlin
,l!'l sln!l risulllljlr liDrplrl .forlului ((, n(lau,lii
iirllrl('a do N1.1abo1i7ar(, n prolnklor .lin di
, rl,, llaliill'.\a!,r'arc (:. (ar'rr ,i.1i. loxii(..li!
.,i, l)rir(l,r' rri(.:

"i1' o
o ratie ru nrullc protide aLra{e dupe
rr.ra.rliral''
,.-,,,r. u,,,"'"fi,.'q, rNz,ii.,ar, rr'r'*iti
.L rt.rii.. e,, ii de p(nasiu (K) fa(
",.i'^"t"
imforlanli in metabolismtrl Pl.otid('lor
---'
:

. c*....,f de protide. asocial ('tr ({]l cle liPidc

.l.1 lar.ca/ri f, rr,,nrerr, rh al''r"nra!"ri mai pr('" '
;i, :;i i';;i,,,,, L,n', (unrir.ili ( r.sctrtn (1. lipi'r' (la
Dor malir clin pur(t (le Yc(k'r c al protnlel'n '
S.' ailnrrt, r.'r P. bal.r {(1iur1ir rrr'('r rrnirrod' i''r'
.,,.1r,".;i:,;;., un.r Ialii .tl,ilibrcr( cLr prorrik' :'
fii
,,'ii,.,,,r.ti,,,. r.r,rtinnlrlul \po,riv. Tr'('bui(
*lirnrrln
l"r'
p,*ibiliUrlilor
irilial
rn.ri
iutl
t)r.,ba
toar,.. ll.rLrllal( brirrr s-a ol){irrt'l (u qIltrtin'r'
"tre
c(xrlirre gli(ocolul. l)in trcesta ia naito(' (r'alinr
ctr r,(i(lul r'irostrni( d'r r)lit('r( los
.^iil'rnii,r,,-*
Suplinl,!!lafl'a i1r q(lalirr:r (slr' ne((sar
farerulri.
i,r-,azut LrrrLri ct(,r1 intcns care (orrsnnr' reTcrvcl
hr ultlrrrrl li'r:t, .-a airrn< p. tal. (\F rinI r'r 'lr
l:, r,,r'c',r/i;r ti pr,,:itiel, ,,tr ,' !aluar! oncr!(ri(
d(!r(nlr' ( lr'"
r,u,li. fii ,t cairrbolizalr' foarr, (lur.arrl
in l"l:i
,1.',,,,1i.r,-,r.' unur frrr,/ Prlrli(li(
la (iicv

lil.rr, :l or.. di{i*aia prolr(lolor inccp.

rl)inu1f (lc la irll.Icr',rrc- nclitnn'a l('r slinlLrlatoar
'rrrora ri.rcrrrulrrr t,ur\,r\ 'r"ttrr,rl irn" l)' :';r"
r,11rr:r . ,,,rrrPl,r diq,\ri,r 'i I scc n II
l(..r.
pr'
ir(,brric adnriri\1rrL0 sPortivilor la m.'c'lc

'art
i'ali., ,,rrli ,r'l ,1" r,r.,',,l. ld rl.r 'p [trr 's" bi
.r, r,,r (l"l).r.nJ',, ll,l ,lirr rot.rltrl d. ahmcnl i
rdDUrLtrl Llirrtr( I/,,lt,h'l, irrrintjrl,' \i ct'I vrr"ir'
r,it,'i .., t," ill faroar',rr,el'' "rin dl. n0 'on

',bnr tlecc id rovista .iteva din alimenkto mai

-3te in prolido (l(,cIirine aDimala.
Lupkle c!.t' boqat in prorido (caz.ini), grt'rsimi,
1.,1, (lrc,,?,,r .r', rri d, (rl, , f,,(i,,r.. nj,{IpziU.
asiu. sodiu. pmcum ii i11 \.ilamnn, (A. Br, 82).
r, pLirLl(, spuno (lo(i (:r laptcl. esr. un llim.nr
.. oat)r, co'It)L{,1. lip\in(lrr-i (k,xr sa Lll jl. d. ti(,
. \'rt'nrira ( El .r, ,' a( tilllx, al(ati i/r tr'r ill
L',1a11is r si (le acoca in(lL,prir1(, Z-r naL rcpc(lc t(,.
,,)rerol(, de obos( li-r. (ta(i osl(. (ollsrunai (tupi
r]iniLr(,1 .f,,rtulrri S{, rIll,. (1)risunr,r 1itni.,)
.,i 1i1rl(, d(, (,a i00 u (l(, Llt)j( si llt::Lr, sau sLrt)
'. 'ra' ,l(, l), t)a|alc l)(!i\al.lI sdt{. briDz.rurit,,
ll- l ll ,
'. . . (1r.,,-.1 rr. -r
Ji.,rl,r,.
) r' | ,rr' 'r.'r
!r'rr.tr'. .r,LrI, dtjr t. rlItlx,r
r, \r,U!
i :ru fil \j' ..l,,ut,r,rr.i ,i . i1. jr t1pl,,tui (U lip-.{.
urrr'!lr'r,,li)
rcil
. lr.lni, r, {,rtijj,t1.
,\..1,,. ,1,. .,..r ,.r,r.,\i, .tiI i.,r,
-r ,(
r1i ,.r, rr. ,,rir,,.r, r,',,1i! ,-,,,trt,.r. .,,r.r,r.,. r,,,.
' ",j . i/ir i,r, i.p,. j.:.b. i. it,.,t.. . :,,. (ti!, .rbit^,
.
ri , .\.
ll. l'. l). \...Ir.t
ti,.l
.i losf()r. 1i tipsrs. qlu.i(l(t,,.,rt.,r.,i,r.
vitrunina C.
ii
1 / ,,,r r r"r. t,.ri L. d ..i .,ir., 1,, z ,i, o r"o
r.r ,rrl,. I ,.
r.L. I:l , r, hrl;,
, ,. li ziir' \lflIir,.l,i
\L .I zil(. iafl .
{ orrr( si ,l(,ri\ l(,o snt(, lirjt ntirn(,|1. ,l(, prr,
, l.:.r, ,,,, ,.
.,. ,,I\,rr.^
m..
.ri,. r,.,, t, ,i,r. ,i,.,,.,.,.. r..,qr^ Ira.t t,,
I
forlJ
r.,..tj..j /\ t(. l,,,t,o!,,) p, t :i p.1,ri,l. (.,rr ci
.,.rr, r, . to f,,r I, i, i,. Dr,,I ir,t .i \ ilamin,
. _.j,,,rtir.lt {ir .p"i. B, ll ".,.,t .i r:ni,lr l
\dt .,,. L ,rili\i.
a|e(( rcnrin toli aminoa(jzii rsentixli. fiin.l irr

'r,1ul, Lrrb,k.!r

.,

aspc' I doar de proiidpl. ain f"p,ol

d.r;\j1r"t,. "alc. Sporrrr!l irr p(ri,,a,l,r. ,l, pr. -l

il

i:";irii i::;";;i*i;H ",*i,i

'r,
'r( bUi,. .or,.unralc proa dr( ,l, calr( '.p,Jrli\i
I
t 4th.a ti prr'? rlob (:nl;lr sliuce .rc.) o,tinc!
pr,,ridi .x,,,lent, . Lr,.^r,lrr.lclabilc, precum ii \llltril
r.. P. Fr,, s. In pqrclo gl.a* (ni\crflr, norun. s(ru'n-l
,,ir et,.) s, !iise\.'\itamin,'li A -i D El ,*Lc mai 11ri,-l
'iror'. rldr mai qr'^u d, (li"nra'. l, r(lc (,,r(in p|inrr,I
- ll,l( \i f,'\for.,rrc u\te nuce\ar a,'livilr',tii nur!oa{.1
La n)a\ir d( {ar., nr trcb,ri. e,'nsrrrratir ,, t.tr .I
lili.r, ,har,. (ic tnr'n.. ,l(\'rrc(,. urbur:i s,mnrrl pri,rl

'-'" -':ll;,::,,,,,,.,:,;l:*'

i.rprkl,' .inl sub\lirnt,' rulnlit. prin ,

",,t,-r.,1
.n tI
, lrr nirr( (lin .no ,"111{ n)fli .imDl!
nr"r ,.,mptr.rt l.ipr(1,'lc \irnpl" ."u ,,'""ri. -;,,1
.il,:rurr.',lin t li. u trlirriiao, st^,r1,li er(.). rr.l

. r('r'i.l( li(,i

"
:
\'r\,' r,l tr. ,1, ,,ri.t|,r,

;I;,,1:,,r,ii:
1,,,. ll,ili
r.

l,,n

",'n-:,':,.,;.

:rnirnrl._, b,,u.rl.

;,' l;',; ;lll,' t,j;,,

.11,

r, \r'.].inril

ll;l;,lT

l l'

i, r.'. i, r,1,. fi,.r'rr'. ',rrLj.a"d' p,..1,..

(;, ,\in\il. \' or rrin, .'.q,,Lir':r - ,.
,-lI
in
",

ll;i?li:,ii ;tX'l,ltf ,.,-g::ll'E, ll:ll;r,.l"t:,,E:ittl::l

,,,,,,"".r,,, ."
,,,.i.,, ,' ,,,r":"r,.1
"*,,ug

:*.t

,:.nbtia. n1etabolisnul $i .limi afta tipidelor

Sirb. actiunea lipaz!.tor {lio suculile digestivc,
.l-.n1ilo sinr desonrpLrr,r, irr co|slirucntii l;; sim:
lr qli(crini fi acizi Arasi. forlnti sLrb (are sint
,. bi , ta Di!ct,rl Irr.stirrului. In pcl,er..te aces_
,.. ,.b i.1flr^nta rn,,r. ^r.zi,.r, ,,.rrb,.iL,. -c or,,, ., r,\Lr,.,i i qli,,1irh.t. r i.^f,,lij,i,t. r,,r .i .rc_
,\L,irj\. !tL, ili.r Lrd .rrr.t . inJ, j.,r..
j n.. ,b. ,b i.
,
i.pi. (...-,.."1 . -.i t,E
.. r !l,r - :r ",r. \,.,r.r 1,,...
.d tr,,r, r"r ,*
',

,''

1;t.,,r'ilc,. r.11r.r ,.,, '.(.). tr ,...eiruiri. r. 1,.sllrut

t,. .irL
t)or..', \.rt) n11r.., tiprd, l,,r "dir\,-.
piolnri
r\.,*tia
.r 111 ,'r,. rt)rd|t.r ,,-r,.Crl,.ri,..
jr^,,,(.,r r.
, sc ii5iDrll.azit n1:ri inlij a(e1(,aI).ci li s,, t()pr.s(.
uso,.(L ,rLrt. tipi(l(.lt (tin iicai,Lrl dr, anirirate
,\tc. prc( jx \i din qilb.ltut).
.1U . t)r-i,.,. (. 11.,i por f,j|nri, ,tin glu.
'rr , l ,
r t,r,,1r,l
ut ,(1,\rn ,.\lI tj rrro.r..r.ar dL,
nt t, ,i., (tr,.a.. ql.l, ,,r,.t. , j , (1,. :Ir ,,
r!.1 , \r .i\ \, -, rr.l.r. h,,:J r. irr Iprir)]tll
r., _lll rrl, . - l, r.lr.., rr, ,,r r, l
l.r lrr.Lr r.i. t. rrrj i I p,,r..tor
i. o il. Jr. ..,, .. ,,tr...r\.,lrit,. ri:,,r,r.a Urr.," .rll
(r.r,..,1..-i ,inr ,,x.t...iv r,r.nivore,,
L
l trurrnrr.trt,
,j lj , , ,j,., ir.,,. .j,. ,.,.,.,.i-'
,. I.r,rlt,. rtji.t,
. 1., Jb.,,,:,,.
t,,,. I ....u ..1. nrAJ.L,r
r1,l l L",t ln,ii iDrtrnrlrDl
.jna(.r
.,.-r,r.r liur(ttt^r \. r.,(. r,, i,. rnd. ma,.e
r, ,1 ll i . .,irn-o r,j,.,r ., n),r n,,,,, r1l,r
.rra
t rand..tof
,

sl,ba(oo

39

lk,Iul lipklclor ir organislll

Fiocarl s1.r, (l(' Er{isimo oxi(iar )n or(anisl
ciibcr(azl 9.:l (nlor;i mari, fapt care dcnora ca .(
iul t rincipol al ljpidclor cste cel eners(.lic. 1n nro
rccun(lar, ci. au si lctiLrnc plasticl, d.l)ar.e( inlr
in su'Lrctula cclulelor sub iolme dc qr.aDutltii.
Pe linq.i accstea. Iipi(l(,1! au fi rohrl (l(, l
lcja Lrnelo ol'llane intune. ()rgan. p ncipalet:r,,r
inima .ari rinichii siau lixalc p n (trat (1. !rii

sirne. cal'e

lt

l(!c$t(, (lc

$o(

uri.

Slrnlul dc (riisjrDe d. l czcr'\'.i .ar'(. sc q:rs.!l

,lrpus rub picli..ck.,aru con(lucrir()r. (k, cAk[rri s
f|in a,ca\rr i,lLi|ri ul.r,rr'i{,Dul inrpolrira fri-ttIi

,,irriIki l.

lr

n,'r,.Jlarqa.

a(clrFi linrp. lipi(,.1, ),,ln.ziI!;, .rrg,rrul

ramin, l,'r lip,s,,lul)ilr A. I), I:. F. K
.,,,u,, de lipidc (l.pindc (1. mai
,,,,.,,j111,,"

'r,r1

. L Virslii. I..r (,,pii uu varixz.:r iDlrr. l_:t u tn.

iiil.(,irD
in l.l d( o|e I io un clutl ca:.o nu denrr,x
,l.osi,h,, (sr,
Iir1
I ! rx,kit,nop ir,:+.
'n pc rIr biirrini ,u,t,.nrli\'ir;rc
,,rr':
r.erlu."i, ,ar'. .,
ulbur.iri l'1pi,r,(, .. . )r pr.di\t,u:i td r.rr, o
,l |J/.i. ca'rliral, rl (1, linirlc rIl .i.t rl,. .{c rr,.b.:," .
ii,, (l(, o.tj q p. kil(xup, (li| car. in),,n sii tir ,i(.
,,r'iqirx' ani,nala si rcstut dc ori],lin(, \1,((,intr-r.

?. I,r'olrsit'. ('ei (arr. lucl..aTir i!trr-un m.dir

Iccc au Dc\,0io (le o (anlitalo mai Drar.(, (lc lipi(lt
'.1 { pe kil)(o.p ilr 21 (lc orc.
..'l llin'ur.a .po \., SDorri\ii .i,11, pr<r( rr
t hiul.-rnollrl. h,\1r iU pc eh.ala .tc . ,porrriri . a
sc (losfisoari inti.-un modilr (u o lcmpcraluq i(ii

, r1.1. au nc!r)i{,dc o caDtiratL, nrai nrarc (l(, lipntc.

r',, (rlr r,.eclr.L s., recnnau(Li 2 .?,:j q pe kil;cory
l , ratrJ r,liD1^,rt",.r a \t),. irIIu,. trasilllirr, tIer. \., r-I r.r 1.i, .ti ;10 ,li,r (a ,,rii
( i 1, dp
. .. :rr r))iri.t r,..bui(, -.,., r,.pr.r.zi,Ir, .(d ?r,.
ir).
,
\, q,.t..t. ;lu.. ,lir, .arrrrrhLn. (r. irl)i(lc (,,nc ,
| .. ,PF,, r,ut .Ijar ll,ti,.3r rt, .iniiI ,I. .{ir.ir!
r) r.r ,\r,. nr"li!nr ,tr, rat)ru. crl n.c .^
, :.".l, ., ., r.rnrtoiy.; mri rt.p((r| jlll]\im.1r.dz.i
a[i(inre
, L Lrrr-r orr,rnr\nruh rLh,n
I)csi uioiUIitc ((r.isirnilo v.g(,ra]c) s. asimiloaz:i
t:il ,.1rlJ Lr irr r,tinr.r.ari, irr p-i
ri.
.I.r.la'ii
,.s.,
irb-. t.r. ,^.^rt, .r.i. (.culrc.c clc
'- )r,,.r/j, ,u,r,rr.|trItui
a,a ii -...,. n -rl.rrrlr di5
,.r
r.,lln,a2i1 tir,,r/.. -[]snnr nr r ,r"o
: ;,,il;. "
n" r\,.,. I \{.r,.(., biLj,.i (ri..r1., a r,.
....
,r,rr1.i,,?,.i.
lu,. r,J.',-jiDlj: tr, rli.rr...., 1 41,,,".rrl.^r
,1o
iurr'r. 1.1 I)iir
ril.r/ji .n folosc..- rl^_
..jrrni,
.a,....t.i
:, r1, .rl.l, 1,,... Dc a{L.Irc|lnir ,..tc
' la ,t)r'pa
rL,
,llir,
\.1 :,,rot,\,rF(.. r,.i r. .r
unrUr,
..
ll,lll
.,
,
,r r,tri U ,rit,
'rr.t, - n.rr,,.ii,i,i (;r.,i-i,rit., v,.,lll
,,-r,{rnni
i,,,
,, :,rFriri!,.. {,rr) i,,,rn,
; ,:l: Ir,r\1.u,,. \.,.i 1,.t..
.rt(.i ( L(
,r,,,rb.r .., ,t,,ir ,n pr,,rr,
. ,];:lt:,,,. t" .,rl] ,l-.j)',,
lut'
:, l)," l:,1,''o I\i ''1,,1,
,:]'1.,, "
'1,
'
rrrLx,c!r'Il a lj, cntdr
trir,_apo11 .ct)itibr.rt ^,rnpt,.y.
iD eritsinij Du !a Ii bino fo,
',
,l;i;;#
,,:ll*ll:lil
corp,,,.,re "'ti'""'ra
'r, 1--,,,iiir".
*.".,.,,,, s,t'
ii,.;i;'";;;;,:.':;t,,rij,i:.
,,

#:il:
4t

oortar, cln,'il in prezenta unor ProreinY nLn ;r"

ia-ori lipJlrl,pi (!m vnt: colina. mc :orrrrla. inu"
ziiolul ct{.
ll.qirnn,ilc pl.ea h,gate in lipi(le prozinte o scrie rl! inrorvc;ionte: se fiie cri in eondiliilc ali'
meDtalicr obisnuik'. (li(estra ii metabolizaL'ca lipi'
rielor ic fac lcnt. in dccurs de citcvl oro. ln con(li'
iiil(' unui surplus (l( grilsimi, {lis.slia Ior !a fi ri
moi cljticili ii w. va pl'ottucc )apid o oboscaLtl a Iir ,,rtlui, ins.)titil C. tulburid }eziculal,e. Dacd aporr:l ,1,, lrpid. cs,,. l-r!a rirli,:rt ,'ompur:rriv (1, cel dl
,ru, I lFL,r. r[i.inirlc llu vor ti binF ^r'.ts .i (. !
,

dc iulburali in

olganisnr'

plo(lucc o srie
('ind lczcr-\,el. do elicog.n. sirtt cpuizat.. or(anislrul apeleaz:i la g],lrs;n)ea (le L-czcrva qi prirl iur,c
1ia neoslnrlr(Irclica a ficatul i i5i comptelc'az:i
n.voilc de lluci(lc. Astfel, Lrn lrnm de lipi(le po.n!
da 1.65 q .lo glucozar. clr o chellui.'l:r c::erecli(ar il.
2,J calodi.
ir ullimii 10 ani o -scric (ic c.rrctdri au (lLrs la
concluzia ca si lipi(lcie jca(a un rol in m.1:rbolisnrlrl
muscr.rlar. Este lorl)a in spccial (lc a.irii grasi rr, '
estcdficati.
I-ucrililr lui ll,re 5i l'ommcr'au aralar ('ar rr(i7ii
lrasj neeste|ilicnli sint lransformali (lt ficai in io\
Iolipidc. ca)1' sc .sirnil.azir (lircct irr ac{t;r:i mri. ri

ra ii qlu( l(l(.1..
A iosi (k tln,Jrslrat dr :rs.nronoa |ri lrirlralii J,'
(rrtisla.o (orr.rF
(rrfbon nu
"irtl strli(i!!t(i p.n1nr a
lnrrl d(, oxj!c,r .ru p(,clucor.a il. crnf(it in rinrPLri
lu(l Lrlni nrrs(ul.Il
Ilour \u!1i11. (tr (rlc 100'- ii0tl ! de qli(rrr.n
(l.p.7i1ai. j,r o1'{arisI) nr pot sa aiignre efollrrl
t2

,1r,ft timtr de o jumital de zi. Pontt! Ieslui

irxpullli, oryanismul face apcl la IezeNele lipidicc.
I,,ri aLrurir .rnt d. acor{i (n lipidole. prin "ci7il
j - n'" q' rifi( nri. parliupr l produ,,rl a ..(r..ji,
,Lis.r.rlar1,- Sludiin(lu-sc {clul cum sinl utilizati
, i7ii ltali la nivelul difcriiilor mu hi ai olgar irrrului. s-a ajuus la urrniitoarclc (oncluzij:
,, l.l' Di\1 1ll1 ini:rrli. l,or;ilix d, .rr7:rn, .r .rr rr.
t rlului carlliac ii pcnnitc' si foloscascd toate sub.rirrlc,l. nutliti\r. l\'lri in!ii utiliz, az:r {iLrcoza, IiF
',, I ro, I ld ('i,,'r..n. an^i r, i,l'rl pi !i. .i .(,2:i
.i tr. I' l],r., t',,1o\, "i, )s,, ),r.rr Jl,. ;.,.i:" qiiii.
l.iLo).lI a ar'alar rle irllfcl cl., l1ri(xardul oxi.Leazf,
iIri.l acizii rr asi.
;atri. (lLDa tsour'. .onsrurti:, (lil,r'iLell): srlbslani.
i!l\.lrt] iirimii
:

0.ir,r, pit.uvari :
loi , acizi aminati
14,5' ,, la(1at:
1Bi olucoTi i

57'r ! a(izi qrasi

Injnra poat. oxida .d. tr.ei Drari catrlorii (1.
.b. :rnl. r,utri,i\1.. daI pa r.i dsi( rd ,oi 1.n: nr.,r.
r,irrtc dc cn.r!ic diD lipideh) La ni\1'lul rurchilor schel.rici. Nunn,roasc
, \pcri(,n(c au d{rnronstral lolosir(a (lo (a(rc n1Lrlchi
,, r(.izjlor (raii .'cs{.rificali. Bk)oI a dcnronstral
,ri nrurcl)ii cur{. contin !r)lli multo f(,stolipi(1(. sintl
. nraj a.livi. Dour. socolcil. cir acizli grati ncsatll
rti ropr'.zirlii (oDrbuslil,ilul ..(clrri (k, at (1,)itca
jflr. l): r fil,,rr (L11ctirri tr. Li r.. ju(,r.,, I
r, br l1 ,.'r,,r dlillr, r:l;,(,. ,.rd (1,, t,.(.t, -inr, .tu.
lri., .. L ilirr.lalal (r , i i'i \,",,, r" ir. ... . F . l

!nersia r.cir.\ari .forrului drD adcr.a

Lpi,1p1ur.

Oryanismul foloseste qlucjdele Si lipidcje dupal

posibilirelili pe rar. l( drc. Daci , rlrspune de,
pr.a mrrlli qluc,,/i, car, g,alu ti nr,ldb"lizar,_,. ,.Lrj

nrai ulrlizi-r" airrir rra.i n!.a'ural' -i dccsl:.,..]

depun \rb iorn)a qrisrmii do r(zc'1a.
l)irci .to. ul !,hn i,lrc esle sciizur. or(ani.rDul.
Id,., api l lr r.rr.inri. l,on ncoclicogennzi .i .orrurr.,l
a, izi rlasr nesarurati:
E.lc (trrl cr Iipi(l(,tc rle ,,r'irir,. \',rrrclh r..-'
lrlzirlri .ur.a trrnciprl,' ,1,. i,(izi rrd.i n, irlurnli..
lX r,.ea dupd UllI cutoli (( rcll :i Rersr.(t). , r,,
',(b,r,o .rl r,.pr1lrrrc :.:/i (.10,.,) dir r,,lahl tit)i(t, t6.,1
(lrn illinr, n,.rlr('. 'l oru.i. ,lr;ru. rlac.i lipnh.lo \i.lc-]
tal( par' \r'i ail)i ', raloarc ( ( rCCti,.e mus(ular,i
,nai bonir. nu n, pol lcccpta ratii lllinlcniaro cui
lipi(l(, ex(lusiv \,rttal{.. ln a(i'nstri situnli(, ar :r1!l
bui \i, sr. nuatrl ,lill nlinrL.llri(ic ,.arn.r,, D(.1,1^.1
',urilc. lapl.l(. brinz,,turilc. unrul .1,.. hrrjir,,,rcl
,rr' rpsi orqar\i-n),rl dc ,, lcl.i. .k. sLrb.rant,, nurrr:iv.,l

ab,ol

ll in(lr.ricr*abile

l.ipidel^ ,lar, i(.'r rirlrrii lor en,,r'cerjce rre-.rrre.!

ajut., .a,'I .irca lclmo!,'ne7ri. ln ultim t tjml) .-al
.)r'.ir.r1 c:, .i elU,irl.lo joac6 un t.ol imt)..-tant i1l
rcrn)or

eellr,.

foli aurorii sinl dr.n(nld cit ta fri( Iaria alrnr,").1

'ar,r ,r.bun, \a li(,r'rrsrrll,.i |e pr.oridrtn n cu rici/
u r r,,l i.) iup.a in)pot \J fIirul i. ba. ,trmpor-rr.i,l
par h ar'cr un cl,r.l ncoati\..
I
li,,lul Dr)poI,l,'.rr p , dr.o-l au qri.imil,, rn :r n.rl
,,,rrra f|irului .c baz^aza rn primrrl rin,l pe f. pr,,tl
''pu..r" cdo,ica rdrcar.l ca? se errb'1

;:

"

L,nzi progresiv. in al doilea rind. ele repl.ezinlS o

irrporlant.i rezcrv;:r (aloricii. utilizabila in functic
I rec('sit61i. t)e asemenea. paJriclrlul a.lipos sub
, ulanal intervi . cfica(e alit in t( rmog.na (pro,ll(lrler (le crildur-i). cit ii in tl)moliTr'r (pierderca
.1, (iiklul.i). fiirxl un slrat izolanl.
l,rn (.1'. , \pu!e r,zulr.r (i, rn i,r1,n',rsm mri
l)rLlin obisnuii cu frjtul nn poatc.simila o ca,nlilai.
j',,r nlarc dc !ra\imi. car. se diqerii lent. lucrn
rrrst)!i! a(l.sea d(' lulbruiiri (ligesti\.e .a: dur'(rri irr
!l)lqaslrn (capul pi(?rului). qx.alri. rallsiluli. l)eci
r (.str, indicrt !ar { (l('a \fy)fri\,ilor' ,)({,bifnuili cu
'll{ul,
iir !imprl crrnp({iliiior. ralii ctl r).anlitatc
))rr nrarc dc Iipi(lc. lialia alinlcnlara nu t|cbuio
, (lifor(, pr.r nlLrll dc c.a obisnrrilri. (l)iar da.,i ara
, ,rntilalc Dlni mar(' (lc lipkle, (lcoarc.r in mo(l
,rnrll prolcr'(ia ()nlra frirului sc roalizcazh intr!()
.Lculir nrai mare prin I)ainc (c(hipam,nt spl)r1i\
tl({ val ) dc(.ii prin alimcnlalic.
I)in sludirl lipi(1(.1,)r' lr.buic si"r Ii,linem iaplul

in ullimul limp li s( .or(li rll r(,

lnrp(n1ant

r luucli()naloa n)ut(hiior. l)($aro(c (ligr'stia lor' (rstc

r1ri. nrai a1.s (ind sinr Dfjijite (qalil.). pentru ari.
, nlalin sporlivullri .u .il)id. .j por faco (il?\.r

l. Sa nu <. consunrc 1r-rsinri. mai ,les p).ijitc,

plrlin limp irainl,. (ir' ()r))ixiitr(
J. Sri nu sc dca ratii lriper.lipidic. (cu o canri,le fonrtc nlare &, {ra\in)i) nrai al.s alerqllot'jli,r
.i, vil.zir Si.r:uitori!(,r. e\(1sul de gr.cutate.ar'. af
'/rl1a nrir.irxl .helrf iala ener!clici.
.'1. Sij ce fol.,soa{.! tiai al('( {r.dsimile cnr.e .
]lrlabolizeazli llsor (qriisinrca .tin laptc si (lu.i!,arelc
Lr

sale). preclrm si a.izii gl.a:i nesaturati din ulciu.i.

De rceea este indicnt s,i se lespect., prcpor.tla nor"
ra.,i intre qrisin)ii! de or.igine animata i cet.. del

nr''qrr(.\"cotalA.
Pr,,zcn,.iln rrai
rrr'.\nni :

ju. citevr alimcnr. b,,ra(c rnl

I

Cri\|l r ,,. ,n.r!ir.e hllrmat.i ,

I xrul ,,,n(inc Sr,1!irni ,' pri'porln. de ri4',,.1
rrp.i lri, , .i
\,,loar,, ,Jlorn,, ((ca ;ri{r
,a.ori la lr") l.)...r, , ( .rr.rar,.r,.lJri\ r.irlcarri d. iI
(,,l,.lcl.ol. ir).ri o,ll\ilrulu. ill aciar qr.asi lcsatll,irlil
,*1. :. .( (l', i.l il(i,t tIx.l,.i,,. t nlut (on.Lilurel
. .r.r'\, L I ' L
t .'. rlr,," n,,.,. ,1
nrJi rtlriji. d( \.r.-, I. l). lI",ur,rr, .r. i,\inr;l( .r',1
u.,,r. ,.i (\t., uu Jl,n,,Dr ,.,. bar.i i|l ati.rr, rrrat.;r ,.rr I
IIIr.,l, .r \txuli! rl,r,. 'or'. rrrrin,trr-r. nra, .1k. .Lrbl
f,,r.r,, pr,,.!.pnl.i (rrrrl ).
I
s,trrali,r' ri,nli ,. i. mrrii,. :ill ,. liDirl(,. :t ,,,,,-l
: c,. .1 L r,,ri, i, |L.slul do r", .65 ani ir.r,.l
\ur'\, imp.,rlant.r (1,, \,ilanri: ., lipo.olrrbilc s,.l
',p,'nl,
iolo(i sUb t',lli.r .lu 9r'ep,rrrt,. difolire: sr,r:, I
i r..,rl).. \a,rri plrtr\'.i,, TIeb.r,, (oDsunraia ,oali. I
pr,.; st),, ,1. .r,',ar,rr. ,. .1ir,.,ra2., ,rsor E.tc intlictrr I
.i rrc li f,,t,rir.i t,.,.J rl,- in r,.,.i,j*t" p.,,*mi,"ii. I
u",i;,,,,,,.,,.
..1.

I :

I r

'

1,o,,.:,.,,, d, ,*n.,,,,ll lpi,l,. (i , rnedic s6a,,,) ,, ,1,. ,1,*

^*olI
r.,lo.ii,t (90r, <t".ato'ii ta tOn ..r I
l,rn I.un, d, \', d, r,. JI \ (an)in(.to, ,,,,
",.,i, ..'_, II
1ror1.. Arirrl Lm praj d. ropir^ ridicat (i0")_
die^",i 1,,a.'t. urr u. ir, .p"c at :e'rt de ,,aie it.,i ,, I
,.
e r' o'n un
r-"

.r.l

:'

b,,qarq

' "--'' "*

'';

B. Gr'aisimi dc oligine vegetah:

l:leiurile rcgctale pro\iir din rr:rslinc sau dnl
. Dintelc oleagirx)a\e (floarea-soaretui. do\1cac. p{)r1rD1L otc.). Ele au un conlinut in lipi(lc .le 95 990/s
ro valoal'a cabricri jn jurrl a 900 cle calorii la
lir) g Ulciurilc (lin scminlo conlin Yitamira D
L:rl) 60 mg Ia 1rl0 q) ii acizi rlrari cs(nl,iali, nrsaiu,,,1i (aci(lul ljn$lcic).
Ileiulilc v{,rr.tale s(, loloe\( pi'n 1r u pr,cpararea
LLl, r ilcl0r rnirxtlruli :i pcnrrLr prarjil. trle;ul de po,nrb oslo di(1{'lic: \{ 4(lc (irrtiialca (le (1)lostcr'ol
'r sinr:r, si pr(\ inc
,

t,,lr(.Il)T.],rl

(;:r, i(1,,11, (lri(lrocarbonat(,i(. Tahll l|iic) \inr,irb..1(,:,rlrj1i!. ill (olllD,)zili (ri|o1a intrri ('. Ii.i
' l)Lrpi'r { orrrt)l,.xi1a1(.iL :1r(r(r1rlci lo| so

riill:

'xrp.rl

, : 1l ,L,,/, . fr rL ioTir (l( r LrLL)7? ) , rl,r lo/ir i

/i,ha,07,L rzi'l,i!rn). nrnlloa. rniloTr
-rliu,hariil.:
(/i,:rir Lli: :rfl,r
!,urr r l ,1,r,. I L ri )i
I.,' /iL ,rLi,lt ,rnli(l,tr r l.
, .D i, ,i, al) .l.'lo/i.
n,, ,o2rr)rnr il

iq titrt rbolisDtltl
,r, ',,' (l (liq{,.ri,,

itl)l

.t r x

.1.''.

ri, l;,,rir(rc.l r,/lx.i.l..lor

. ,l r(i.L)or. .rrr rrr.,D
i,,'.

...,.!.

ir ,,.

' .ii)j
\ul)lir.. Ir arlst lraic(t !luri(l,,lo
.lorn!!e jn rIrD,,/,,: r.r'irl,. .i abs.)brte lr Di!elLrl
!r.l\{.i in:( \iirni.. Dr:D \rt,,/;te1i.

!,r1rslLrnrl

1,-

d, lL, nU sinl slrpuse pro(.esutui ,1..

.. il.,Ilozatrn
(ir(.abw,rb raj).(j iI sinqF. prin r\,r^lii in.
'r'!ts\lr.
:c.rinal. ..\c(\l l crLr .:,, d, ma.c irnDor.ta l6 in
a(1ivrldt, a stx, ivri. ,1,",1r.1,. p{r.mila t,,truir,Ca gt.r_
,r'7.r dlrrl.i ,ind rr.bui. cor;plotali. urq,nr rcznj
\crr.crx,rq(,lr(i alL. (,rr.rnjrmului (rtinrcntalca
lr.r_
\', Ir Irarat,rr. ,.c...rr. irlirt(nraloa in pauz(pccr,
l),rpi ab.orbti(. -1,. rft1 rIl vonlr pr,.tri !i alung t:,)
lr,Jr. ur,l. .rrr .ir.t.,rizar.
t"rnr;,i. r:ii,oq,.rr
"rrt,
hcpatic (glicolcnozir). Perrtru
t,.ansformarea ir1 gli_
()qcn. nto ozaharidclr siDl fost(,;la. cu ajutorlrl
ir i,1'rrui a.I n,'zi rr.to:t.,. i( (.\.T p.). A(castir t|rn._
,1'rnrjU! \, fa(. Ir:I r.f,.,t(. puntrll fruct,,zii. ap,,i
p,,n:.u rlu(,,/.,.,trrl;r r.r,, ur rir,.rz", rrrtarrozu
Ir) nrctabr)lismrrt
roltrt cft nrai inr_
porlarl il _arr ti(atul,slu(i(tdor,
(.arc. pf lnrqr:r funrlia {tlicoscn(ri(,,- ,rai are .i [r] L(lia dr, {ti.oncogcrx.Tri (i,r
r)Jr1! ,I qlir.,!(h , L iDi,, .ijLr pr,,lr,lt.) tn,. rjr
-r ,rr,Ilir' (1,- ,.1i,,,1' 1"1r7;r {dr\, I Inrncrrr. Elr(u
q,',L Ui) I fr,ar v r1.:rli/ a/i ,. .1,/,.,.\ii
(t. rli(,,_
(, n ,l(. liro. :100 ( ia- i. rnu$,.lri. ,, r, /r,r\'ri (k, :t00
lrr{l r i\cr.r.l.i -/,1rit llu r\r,, Droa imporlanlir.
, , 'r'r .a.r,l;(1. iirlrt ri.r,,i
:.(rlr,.1i(.c att, Inpi
jr"'r'r',ili d., /i (h. a.(ivirr,r,.. ,.Li .nor.tivii lllltrFndli
.r.dlrrx,Ilali rali,rr,,l r, zIrva ii, rliiotcn ('{r. mai
-rrr.rltr, (;trra,rcnul
\ nlai p^at,, fortIla rlln mctaItrrlrlrl prlni(kl,,r (arirlul t)iIu\i,.. at.iit t ta,1i(). pr._
r unr \r (lIr nr,.lrt,,,lilir trpllt,.ior
t(.r,,rc)
prr'"
di'r
,"r'a
nb.o|biri
rr,!. r, .inLi.,
-l
,,,
? (.r,IuqIri r.rb
Illll(,
rumcj. ,t, !ti,.nric lrc:, I 1 lr
Iirr,) r

Hidrntii dc carbolt .arc nu sint ir($iLi imediat,

lipirtc, si .k pozitati in tesurul

s'ni naxsfor.nrati in

i,.lpnt. l). nccra slxrrrivii r)u rrrbuic sii collsunrr

,r !1id. iI .xcos. mai al(,s sub fornri d(, zalrrir.. clln
., inlrnrpl.i dc mult( oli
I'enlru a punc in lib.rr.rLr I,Icrgir ()n!inuti irl
rhlr(rll loi'. qluci(kle sinl sLit)Lrsc L ror s.rii (l(,

l)i(i(hirn(r' c,)rnPlni'1(
Irr slttrL, |()rrnaL'r !lLn i{l(,lr Iu s, rlirDi !ii In i
(L:rinir) si lli(i pc QrlL, jntcsiinata (r,.
',,()ralIr'nalr
l)u('ri ir)sn (xrrlilllr'.r (l. rahrir a\iniilatar j
rLn!c (l(,p,Lfcil{, !il(,7 dr li)losjr(, r' lLri (lc cirirc ceLi ( <j tr]l(1il qli(rjl,.irctir,r .r IxalUlui. alLrICi {ii.
. i:. .r,., lrr r., .' .,. t.,r..rt ,t+ /., ,ir ,,.r,.(ll
'' :.' t','r' '. L, (:Li',/,||I'.). n,,st t.r,r,r * I,nir..
rrt)lr Ia u rii stn,rli\i (ar. coDsuDrar (Illit;-r[i
I ,nf (, ririui (l,r zllIuuri \imt)t,. (!tuc,)zr]. ,aharr)
a('1ii

,'l t qlr<itlllt, it o tottin

llir 1ri[bo tolo rrLr in orga|i\nr L r rol .1rc|r(,
r, prii)(ipal l'ifcr!1, ll Ur) di, qtu.id(, .libcr.a?.1
r.d rL .l.l ..,1,',ii !.,, . \(,...r.r
,,.1.,.,r . .r.
Lt.i.,.z.r ,-r,. .1,..
li,rrul (,,ntra(i.i nIrs.LrLIr, Ilirtrrx.lrb,,nat.](, for
rr irl.1 er.11rir dc r(,,( v.' rL r)r'rtrrri!nrtliLri, sUb tornrir
' ,.| .i rr..-. Li.
i,, L I ilr i ,.,.1.r.
(; ,r'1,1,', i, I rl, :,".,,,. .,,.. ri. n.,..r, .\1 |
l.rr,'rrl , ,t, ,.t. u r. rr.,:i ,r a,,rr .^,i2.
'.r.'.
,ir r ini r'i in (onstitutia {,rt,(cirr.lol (o]lllar.,si rjUtir
cr..l( rca \i rrfa.orc,r 1r(uturitrn.
ItolLrl (atnliti( aL rlu(i,trtor s. manii(,star ir (a,lrLrl nrclabolisnrnlui lipnl(lor. -{.{ s1oa nu pol Ii arso
.ri i'r'!ani\m r)in:r itl Lrllirr)ir iaTri de tioxicl d. car
i,,r ni irpi .1.( ii i1) pr(,zcrr(a urn,i (alttit,rli sofici
, ri,, {lf qlLr(i(l(, Asllcl sc p|oducf aci(1oze in or"ga
40

nism, pdn faptul ci' lipidele sint axse pind ]a Iazc

internlcdial.e de acizi, cal'e se acumuleazi.
Giucidele iau parlc, dc asemenea, ii ta ten)oreglarea organismului, in lupla irnporriva Irisului
fi :L cirldrrrii.
llatia zilnica dc ai&cid. este in Iunctie dc rrai
multi factoli :

l. Vitsti. l,a ( opii rx,voia {le qiucidr !,s1{

6 l(l g pc kilocorp in 2l de (n'(. (r\a .t
cpt..jrli ll0 :;i1,, diu valoaroa c.lor.i(i a raii('ii
zilni(.. .tdtrltrrl arr r:e\'oi(! rlc lt-7 ( *' qluci(lc
p. kil('ro|1,, .(.ca ,(, rcp|czinta 50-60,, , din faiiir
.rlni\,4 Pfntru a(clsla lir o r-lcuta{r rne(lic in,
,lividului (tl) k!t) lrcbuic ..i s. c,)nsu c itl")0-,5()0 {
(l( !ltr(i(lr iLr :,ll d.,)f.. l,,r1trU D(,rsoan,,lc in !irsrii.
\r.urIiIrr1(,(I (1,, L,lrrcidr lrl.buic sri Ii(, ili, it I ! kil,j2. S,,r. l, xon(,r.,,1 lir n,nr(,i ,,o!1,ia (t( (tu(i( (,
.si(' rnli I]ri(.1r. iJl poriorrrla rtr, s r.(.i|lri fi rrtIptlr,,
,. .,,r \i .,r,
.ru q. ,.tr,.r pi.),] 1., h ,
(l(.

J,' kil(r1rP ir) 21 (k'

or1,

3. r1(1i\'ilirt( d{,prts:-r. In ofortul.ilc rnus.rt.r(, jnr.: ., ., pr,.l,lli,.

Lr ,rd I.r.F.,..r ,r-. r.r. t: :Ui
, L. rj,.. .,i.r.,r'j'rl ,..^,(. :. ,-r.. ..r.rtt

rr.s{,r' \i nr,\r)ia.li !iLirl(,.r.slr )i r,i!.

.1. In eforlul sportiv: rrcvoia ri.,
rhrcnlo Lr t),,r.
.,^ kil ,1 r.I,
i\' *,. ,1, ,1 11,
...
tl
/.1.' ,,. rrr{,.2,i'r,1 r, ,..,.....rt,. (h. rin :!n0
r'..,
t.
. br- r..r tit,i. r.:,,,r.,,r {,,..t Or,,,n I I r ..
br,j( ,1, l).rqii lin r)r,,j rn r 1, DrL,jj\,
dl I)a.i ('|csr. raiia (i, qlll(ide. \(, nliir.,ri, .i
,1)nsumLrl d(, alimcIt! l,,garc in lri(trocartxnrarc.
,

50

c. du(. la o ser.ie dc tulburali (liqcstivr,: m.r.ori\rD ({a7o in abdonrcn). colici duror.oa(r,. ($nslipali: (.tc.
bl Abu2ul d! rlu(idr sca(l(, potla (lo rnin.arl..
',, -,:r rii, lrrn,iqlucirlr,, . I.- .1,.. d, L rn{rf (L\ea

,,,,.rt.,1,,,,,..,r,. i it t,..l,L d,.or..r iIi",,.,,,

() AIi )rrrr(-r lx)([, :n :lrL!i(I,. \r]n \ lr. ir)
s.irlr i de (al(i
,/) Itcri rLIil. tn)!nr, rr rtu(i(i .. P. tijrra, r.x
rrLr:"iLr,:t 11JrrL,. irLr rr o \.ri,'irrc (alu.r(ar ridicrrii.
'apl
.

(1lrc a1r'

!r

., r' : ln,il,

(i

( 111(r,,il

gr'(,Lr1dl(,.

.{,i. tr.i., ir /.,t.,1lIi ,r,..

:.,i

(a\r iltri blrcal(,, (r1ind iu a(c\t fel Lrn mc(lrLr

lr\'/'r rl)il pr)(lLr(1,rii ( ariil,,r' (l|f 1nr'c.
i) lt(rirrLrlil. bogale in zahaNri puruicate mnlrn il{ ,)l)i(i o (.lrlit l(,nrai rni(r_r (I, vitarrrinrl Ili
. .x ,$,lr ir piL11, la nrclabolismul glucidckn. ir
.,/,li ,aI!hlar n \rranri,r(i l] \,.rdc r,,/cr\l (l( qli-

lirrr.a

,!,rr lroprrtl( li nrLrs.ul.lr. l). acc(,iL trcbui(, asiqui,lri ,i ra(i( ccl,ilibrtltr:l irr rlu(id. si o c ntilalc
.rrli( i,'nl:r rlc vilamina B|
Aportul (alo|i( iLdus (1. zalr ruri purc nu Lrc
l)L i. sri (l, t),iscascii l0
(lirr Il(ia caloricar lotal:r.
(/l lla(iil1 alinrcrrlar(, sa l,. in qiLrci.l., cn un
Inirri t sLrlr 5r). a(1u( (l par si r(, p(rl(xmanl(, nlc,ii:)(l1. d.I,ircce /alrarul .st(, llim.r)1Lrl rlo Dazii..
.! adnrinictr(,azaL 1n .forL I)(, obicci [(iil. sira((, i.
L i l .r.'r j o. *.' b,,. 'r. i , 'ip.l. (ur,, I,r I rui
'rrr iIs. (i,rt,cl .i !c pr(xhi(
llilburi'IiiD or(aDism.
rr rr' !a, itrlr (i rir{i( bin(. irl(ituila' raportul glLr
( nl(, iipi.lc rrcbui( saL Iic 1I1.

in ut'na unol. cxpe cnle in care s-a uirnirit

catabolismul sluci(lic in timpul elorlului muscular,
.q-a ajuDs ia urm.toalclc (1nlrlu7ii :
I Efortul ef.ctuat pc ncmincate provoacl intr-o
jllm:ilale dc ori o s(adere Iapicld a zalr:rului ain
snrge (hiposl;ccmic) pina sub 0.70 g ia lilru (normal .ste i .iur dc 1 g ' ). cu aparitia unor lull)ura r
obos-"ali, nelin*t(.. hanspil.alii rcci, amelcli, lciirl
ctc. Pr;n adnrinistrar.a de zhhar accstea dispar,
(lar au produs ,n or{anisln (lezcchilibrc inrp,,
lanic fi p.r'tormarla sportivar csie lxl.tulbatar. Este
.i1al asrft,l (azrl unui maral()nist car( in limprtl
lo(Lrilor Olimpi(e .lin 1$:12 a trobuit sar aban(lorrzr cur'{r ia km 20. din cauza riului provo(ar (11
.J,,,., f'.:, i(,1nlrral,r r Tlrlr:,rrrl'ri .lin .inq!. -i .:rrc.
(lupti 20 minul(, (k' la ing,r.r'r ur{i bilrtrri (u
,ralllir. I rclunl cnrsir ri a:,r'nlirrl|t{r.
2. A(L)linislrnrca (L' zt|lrir irtlirrtr (l( iu(('p(r.(o

(JorlLrlLri inlirzi( (u ..1 puli,1 o r)r.'r gli(opcnra (s(li(lortn zrh;u rlui sau;tuin sub 0.70 so,s), dar uu irnbu .
Ir:iliilcri. p{.r fr)r'man(r.

s(

adnli,rislrcazri spol'tivilor zah.:rr (liLr

,,[or'Lu]Lli, glicemia s. mcrlin!
la un Divcl slabil. (lal' rar)damonturl nu crelit'. I)a!ison sj Passmore sustin r,r csto bir)c sar s. arloliuistrczc cito 50 q (le zaher pe ori unor qbiecti (:ln)rtivi) supuii unui cfort dc lLvrqa durath, dar preconizcazi in acelari limp ur) aport hi(lrn ri mincral

3. l)acir

or'ar

in ori in linrpul

4- Daci la iD(epulr.rl ofor1ului se a.lministr.az:r

pe Iin!a llucide fi protide. iar apoi la fiecarc ori
se cli zah:ir sportir'ilor. se obline un iivel aploape
constari al,llicemiei.
i,2

S-a oonslatat cxperimental ci glictmia Yariazi

Ioarte pulin (lupi absol.btia unui mic dejun conrlnh
rlir plori{le fi (i originca a.stor ptotide nu are

5. Al,u,cntLrl rrn( Lltat urrli,nbrl l ,t"r ul rrr''

(lllal cste zalrtiltrl. t)ar fiindca (lebitul sanquirr
.ar,e aslgLu:r oxigelrarl]a musculard \ii .Lirninar.a
.ubstant{rl(, (1. uzuri depinde de cantiialea de prolnlc diI ratn. s-a cnris ipot('ra ce ti pr'(rti(lcl( sint
rLimerl. ne(1jarc ct,xtului (le lulrgl .ltualar A(casla
vir( oalccLni i,r (t) tradi(1i. cu lcoriilc car( suslirl
'r..
\ilcz.i si .lel(r'l;, L^,,.'ii.'iI./t',1.
rar1,al. Iart1lil, I')rIl ., 'r: i1i.r,r!,1r,. \cr.'LJLrlari'r. (u tlI .r{rltrrtr: lxln' l r. qlll,':'l'.
Pr1)bl('1Da se rczol!i-r prin folosir'('tr trr),r'ralii binc
i\rililibral..

('.',

\1,.1rtu-

(lL,

r.r,;, alirn,'i,tar

llulia (l( ( lt(itk itt ttio tl (onlpctili<'i

l))for';\i atll,nr dtr Pr,)pus. irr rrrmir rrn,'r 'YP(rii,nk,t ca ir) ajun rl( (ompclilic s.i sr (lea sporti\ili)r'
(antitirii maii de (luci(l(' (Clrrist1rrscn. In,lrirrl),
pcnllu a sc nliri rczolvet dc qlie,)t.rr, in scoPul

ii perfornlantci.
Ocif fi }lcrarll nu sirrt (le acord clr acost lLr.LU,
,1, uarr*, ,,r'{Jrrqrnul ru p,al. s.r sl,x h,'7. nrar: a''litili de !li(oqer. Daca iDainL. (lt comp.tili' apor1ul hklranlilor dc carbon cstc mar'('. otllarlisnlul
srochoaTa IcPcde o canlitate oarcrc de glicogen'
jar reslul se lrarsfolme h grisime.
Haldi n a obtinut nici o imbundtilile a perforrnantci la inolitol.ii pe 100 m. suPlaalirnrntali ul
slu.ide jD ajuDll coDlpetiliei El con(lride cal iezer'\ele qlucidic de cn.'r'gie sint sBfjcierlie mai aler
ilnbrll1rltiilir

per|lu efortul de sculta durata ti c, este iluzoriu

sA crezi ce po(i modifica randamentul muscular
prinlr-o r-.atie atimentad supain.{rcata in glucide.
I). aseirenea ingerarea unei can teii mad de glu(ii(lc in ajunul compl titici poale produce o seri. dc
tlrll)urirli digcstive. Acestu luc'uri I au ficul pc
I-o!as si susFra ce aportul de energie depin.lc
iritr'o miisuri mai malc dc l'ezcrvele acumulatc in
tlnrprl antrl.namcnlului- dc(il dc cxGselc alirncrtd ^ dinaintca compctitiilor.
F.lr :r'nrnlarrl ,l, ilnroscul drtcrr,rl , inl." lm'
p.il (lo rbs{,rbli( a zahalntiln' sirnple ri dublc. IatI
mai ioi. ill]pi Crcfl ri BeraId. dilolenta de absolbtie
irt,a l1,vuloz.r-t si zalral oTi'rI

,6,r

..,iI

1,20

,j

,,rl

Iii ,.tl,,,!ni,.fr,,r.cL'ii (lrt,il ili..llr n l\r,,2!

..1

r.:).ntt)

llruloz.':

.-

-7rl'tr(/L

hiptglicemic aL telulozcj'
Se \edc ca pragul
"p.."erti'
pe r-l ob-

.tri"rr, orpa o "ia.

linut {rtin InAc'rat1ra de

(i

? minute

zah6r'

t:on-oarindu'se zahal.utilc sjmplc inrrc

ri,,,r r!:miito rele constarAri

,"i

rte '_c"

Der,rIu accPa'i rloza. le\uloza (hrr(t"/a' Ci

nrai
-i,ii !1i,,'s,"' riorir glu'r'za' iar ,,:aratr'"'a

1'"11',u"n.uio

intasLinali se Iacc in timpuri (life,ilF Asrfcl. fiind fixati o timiti de timp kle 100r"'),
rilcza dc absdbtie cste de:
ll5 Pentru galactoz6 i
-- 1(10 pentru glucoza i
- +4 penlru lcvulozi;
:r:l p.ltLrLl nvrn'7i,
llcrultir (lin il(casta cii in ajuntrl trnci (onrpolr-

'i .i in
r'("rrr:'n()abrl ':'
prbb( i.
'sl(,rrl.i
-.
. .:i..., 'limincald
..
,1,,/:',
rlu l"!u,,. i
',..,.,.,.,,.
un"i Ldrrrir'rti mai r)rari
l'l '.,':i ',.:,,iiii,';trtnq,''i,
I -)ir g,:rr. ln rinrl,ul prob'i. cir lrr^bJir.'r ''
. LiIi !li(LIIr.r (,rrslarrl,',. tsl. rrrr.i binr ''i l'"
,rrr' < rrlr''rrrb' rrr'rr ''t'
rin.rlnz" qi'rt.'z;1.
'Sanstrrrr
.ru d.nronsttat cri or,ranisnrirl
\v,rl\at si
.i rcaljz.rza repe(l( r./1rIr' (l(' !li(og(11 (15 !' dc
li(

o!.n pe orI).

l t tn rrdiullti c-ttt,i
,tpt,t Ir'nth.lign t i ctlll.idrlot
r.ri[u]. .;ridura. allilucliDca. Jcd'rca sub api "rLr
.rrb prlnrrt rrfflifici n.rloile orqanis r!lLii in ;lut1t

. .1. Med.iul r.,c. \Iult timp s-a considcrat ci ljpitlJle.inl

aliDrcllreh, ideate pentrrr lupla conLr.a fri_
\rrlui. hr ultulla vrome \-a vii/ur,.i )i AtLrc.dct,.
loaca
in aceasta p|obtemi.
"n rol imporrant
Holzhr)nncr.
a dcmonslrar cli organismul onral
..r rc) (.Lr Jlrl rnai Ii(licali ( 80,,,r. ctl cir r,.rrp.r.i.

tllra \r (.Il|alt'i,.stI mri rotxJrit.l

lnl,Ir. ,k nu inr.r!rn (lirc(1 ||r proc,.(ul (t( ler_
)rroLr/
r, rk. (ritdu[i). a\ cu,n sc intirnp.,i
iU lrp,(1,,(picr,lt
l, ,l. tr,rrral,. \ulr pjclt.. Torusr. plrn fapiul
iii \i rlli., ,.x, so Inrl ll.atr\[ol.tDir ln rl,li(imi ,i p,,.
!Jtr.,!', ,' p.r r, lllLrl rnhp,r (ulxrrrd||rr. ti * rr it.uro
\r .,,r I',' r,,t rnt 1" I ln lcfDr,,tilti
1'cr.rrxrg.rr.zrr (l} o(t ccr.ir dc .riklurii) (l(,pindc in

rriul l)rrlc dc raliit. b,,Barc irr cat0r.ii (lri;x,r.<aL,,

r'1.), ((,nrpu{ din atim(,nk. cu ,, !aloar(, cl]crrcricir
r:rl.( 1.'. r , (i,r(. ll rii irtir tipxk.. crt ri ,tlUci.k..
),r.rr"r'rFL rr ,i"i ..ll (t,.||),, \rr,,r iri ti(alut, priD
fu,( rra \., .l,k1,q,.D,,lr,.i (,t. ., pr,, r, {li(1)J..,). j,la(..,
ur' r',,1 irnPl,rli,rr Ir t,1.m,,,lork./.i. "Dr. .rtrfL.. si t.i.
(il in L,!rcfat oan)(.nii
suforinzi (to fi(al sufcr.i dc
Il i! olai nlull .a ceilatli.

(lrrlra(Jia musrularA. (.ar.c si. fa(c pc ba/a glu,i.l,.lor. j,,a,ri Irr r,,. impo.rrnr il] IUptLo tr.r trrq,r ui ( .rl,lUrx nr,(tUu i,, Ln,pUt Ifdr r,,tui nIr,
u.
i-.r
lrip{ rt,.r.nI(. (^rc{t.r?a linrpcrcturii).
tr.xl,.r,
,ri''',:'.ar
r i'r lr i.l nrhal,r . rD,,tiul r.\rcfi,,l
hi-{Irl
..'.:)la ,1,n r,rn)i. (.si i.t un r.,,1 rnrlis(llrnbit i
a lri-ul i El {,
rtin (.au7a sc,
(.'r'rr Dru\tI i' t(mt).rarLrrriEr.o,tucc
sin!^tLlL i.ar.(. !,xcit,
t:urinatiilc n.r1,oase seDsibite ta fris. jrlormin{t

.L\tfel sisternul nervos corlml. Urmeazi o(]oman.l,l

L.nrralar (k urqenlat. iD tn'ma ,iir.ia nrtra in (t,F
lrtl(lie lr)ati nlus('ulatuta. Prntlu a pl,rxluce un sur'tilris (I cetd ri. .:uc sii r'(stabik'asrn tcmp(ralur'a
.,i||ni.' ., ',,,pr.ui. l:, .r,,*re q,'r..]rrrr .c r||,!,-L 1.rzi, u,, .{n,srnr mrr. de,,lrr'i(l(
Itr,t,n lupla inrpotI.i\a friqLrlui r'\lr r.( onlar, rbil (a ralia alim.ntnr-a \r fle nl('rituirii (iin lipkL
'll, ,. ri , i(1,. ;);i r,rr",,iar.r(slul. ln1,li,l..
2. Mediln &kl. in ,onditiilr unui )nc(liu ftild
,.ri in(lispensal)il ap,ntul hi.lri( .i nrin.r-ai. Ralia
,rl(,ricr'r tlcbui,. sdzuti tx scana lipic[,lot si ptoi,l,,l(r'. la:]0(lll (l( ,alorii r\pnlrrl itltriiU( lrcLui(
,r\ir rc\pcctaL ri chiar inrboqiilir pini l^ l;r),,. s.
r,\{rr.rxli (louri nr.s('corsislcnlo. una ltl ora 11 $i
,

.ltir la o.a:10. iDlrr' (irrr' ! r(r(rn.tn(li birrrlrir'i

.rrrlo si Ttllr I,lrtc.
:1. Altilu.lir.u. Sub 5 000 m (slo inrp,)rl.ui1 ap,)r'
il hirlrx si nr,rcr.l Ilali.' (a1(,rL( 1r(bLrir ri{li(ri.r
.r 5000 dc c lorii \i lrcbri(.aq'txjiri'r rlr nr:rr pnn.
l,iin Ilucidc (pinh h 70,',,). nrli llos ln tllpiniili.
Pc.l, i000 m \. intrll,{( ,,rnlilii r'\(( ptidralt'.
,rL o iDrt)li!ii r1l(ii stx.cializalc. SUb rsprct .rntirr-

l\ q rccon)arxlii r.'(ii s(.'zLrl(,. intrr:l-n)0:i iJ0l)r)

ri, 131,,,';1.,,, (,al'e qlLr(i(1, l(,. nrrj a) .\ sub n)rm,-'
i,liidii, lreb.ric sr'i reprczinl, rlt putir {i0l
Ba^ !ln.irl, lor din rrlia ali,n,,ntar:r osrc f,) )ra1 I
ilin \'(:r.tal.,. I)intr'. ic(.r,.| (itrnr : (.r.al.rl( {gfiL,l.

!r,ruDrbul, orzul ctc.). pa\lolc f:rinoaqo, hu.r(,lc ur

,. c (l)rL'nel, . caiscll. snro(hincl{, !lafiilele. .L||ma,
, lo (,tr ) lequni(,lc rls( at,. (fasol(,{ soia. linn a. rrararI.l elc.) piit(,a- (xrlofii. Inrrl.lc si TarzaYalLrril(..
/::rli:irul. nrir'r.a. botnboan.lc. siroprnil(.. dul(clur.il..

57

nrarmelada. r?hatul o1(.. slnt alim(,rrtr loart lxrgar,.

jn {lucirle.
lD lt'gnrrl animat. (luci(l.lc se giscs( in ul,nlilloarLie alimcntr lapte, fical, stridii erc.
\r(, lr.co irr Ievisl.i cileva (linrr(, aliDrcntct,

in ![icidc
Piiu"a i|tegltld dc Ariu, ploaspitii, conline o
1 ,r'r ( nlitltr' (l( ilt):r )i diI nc.ns1i. ca z.'r ilirtcslil
saii!ari'r a anriclr ruLui sc mi( roteazri. 1)j acL,st moi.. cir nu lr(bur, (on$tmalar pr.a pronspll:i. Fir(it
,. pii r(a ril)at. t)iirrca iIlcgralr-r.sr,.nrai 1r,!lii irl
r.,,, l, tn ir,, it)ii i. :n., r r,,r. (\ i,:mi ... .,,r1U.i .,,r ,,
rr, c). (lxi ., (liq(r.,i nrai qrcu din .r'u7n colulo,,i t,
b,,!at,,

,?,rc {, (on(iIo inh'o (arrlitalc ceva nrai mnr\. (trl

rr:, ) lla arr si ,) raloar'{r caloricri nllrl micir si d
n,,.a (\1. ir(li{.l'l sp,r ri\iL,)r si' ( (,usunr(, piini.a irrt,,
Lrala (lc q[iLr ir tx'r.ioir(la p!l.qrititoar(, ti (l( teia

tlt'ti

11'(i illlrgr.rl(, (lj r

i. ncl (l \tlIr(, al \rlorii .tLlori(1,si al di(.\tibi
li:.l1,ii Ilr s(]rinrb {a picrdo {) bLrnii partc din 1i|L|.i.
'':olicit !i \ilrDrlr)c, prin otiDrinl|ca li it(,1(,i I)
{ r ..(, ! rli!( rn nrai ui(ir. ,,\r. i|(ti.al (x !t!)rti\ii
r. i, (1)r!unr(j iI1 limpul .orl(ursrrrilor.
ir. r'in(. c(,nlir)ut l \itan)inck)r .sl(,mai scdzut
PiiltLu

,.sl(, snl)(,rioarar

(,.il in Iilirla r(,spcclivr-r, d(oar..(, vitrlmin(,Lc diir

,,'ria,.)i distrris( rl( r.Drp.r'a,rrra inaltt (160,).
(r.rr s\'arirrsr in rirnt)LrL (,)llc.rii. h rniez viranri
rt-.1. :( p:lstrrazi npoap| in inlrctime, datoljr:r n1.
di:rlLri

t:rtc
ar

i(id .i

l){rr.

Ir

r.mt)cl,arurii d(,coa({r.c,, .arc nu dep.iF

s,] g:rscs( !ilami|.1e 1]r. 1]r ri Irp.

piille

)rai (licare in piir)ca n{'r8r; ni mai

iizute in piinca albd.
Pjir(,a albar are o mar(, lipsar rlc subslar)k nrini!
rrl.. p. (in(l piin(,a D{:aqri ar,,p, rir i).,(sitililr j'l
f,,lor :r fi r. ,lar , .r'r.fx. ir, mi,.' i,,,''.Ur,' I.
rL pr,or oDle

i(

Posl,lr ,ni,o(Ir?, (l.r'i\al( alc ((r?a),tor'. (,cr( jnsi se consumc pr.grltit(. (u alte rlim(,Ill. r-ie
,ol)th proli(1c (lc ,r'i(in(, iurim.rlir (a i llptc. lniDzii,
juar. cali)e. L) Iclul a(c\la \al(,rtl(ii lII r)Lr1ri1i..1
(licat

r'(.tt( .o,rst(l.rabil.
l,.qunele Si rcrdt'turik, ( ru(lc, p(,

lir(i

q)tn'i(lel',

D{ call lc .rr]lin, sinl in aceh:i limtr boqat iI

,,rruli nri[crulc ti \ilarni,rc. Fluciele cnrdc contin
.i'rrui rnincr.al( $i viLnmill(. iar'(irrd slnt coaptc, o
rar. rnlilat,. (l(, qlu(i(1.. Ulc \inl r',l($r,itoarc pri:)
,!i(lilal(,a lorl prrparal(, (.fl pr!lc sau (hrl((tuIi.
I u,rt,., pi, r,l ' t/r.r1 . ,li \ir11 ri . . ,1.,r i.i rnr',r' .,
, ar)tit rtLa dc rlu( i(lr'.
l,cArmel. ri ir1l(k,lr jrr linrl)ul ii,,r'b.rii, picll
,, par1. din viiamirx. iar linrrilc tninclalr sc di
/olva in apn n1 (1rr(, s. lir!b. l'(ritrLr rcost nrori!
.i. \it..r'(U ir /.1r,rjt' rf ilr..,r irLU. ;. IrltrI :r
l,n (sup.. (i,)rtn, rl(, zarTrr\tll. r,nDpolrIi). li,iln,rll
tk itl(hr-\. ir laso a.()priil,.
Alinrcnlelo vegetalc nriri conlin ti celuloz:i car.
,! jnlrar in prlrcosul diq((tiv .lrjmic. ci doar in eel
:)rc.ani(. ca .\citlllr aL In,risla lisnlll]rri inrr'\ri!.r,
,\(ras1a lr.bLrie .(rrsuDrai intr:,) oar,,(iLre ciririita
,lc cStrc sportivi (50-100 e pe zi), sub for'ln;i il.r
, qunl!. frLr(lc. piir),, n.r!,ri r'l( ln tn i.a(1., (orl
t)( iifional.i, ( rlnLii.rtca do ((,1ll1,)rri .(rrs mllri u,.r,rie
Ij. nr.i rrl,ar. prnjrLr a )Ir pr1^rxa (lo rnj

'r

nrrlrte digeslive. in schimb. ca poaie fi mai mare

irr perjoarla prcqitiloare si de tranzitie (refacere).
T,aFr?J I'r\r., r'ir faie treprat itl tJ l^l ioada pr,.
-.,riiodr''. a e, jl co'np+tilionala, (rici alt[,. i(ri,t,. .,
hrxsci, il (anlilitii dr qlu(1,2a din aljnr(,[rati{, I,roal,,
t)rovo.a ( onsliPa(ic.
Za I ii r t I si ptod u s"I ? :rr,.r, o.rsr', liclridc ri !.i t am I
',/.,rr'. \[,. Irr foi,,:ire rJr irlim,.ntalid \purlivutur.
(i .-rrr.. ,ulllir c.,nr !)9... rlUri.t. \i {. a\,rJl:t,d/.r
Lr!)r p. rot llniL'(.lul digcsti!, tiri a nrai ii suplrs.,
t

,hr..rrrii. 11,lltr'Ll a.csl m.ti\'. ,,{tucora o5t. urilralir

\'ri t,ir- ,r li,lriil5 ir, rlim,.lltar,.u p,. pilr, ur\ J rt),,rrr.i',,r. ,,' ,r,r\lc (t, maralon. in,.i .i *.t,i ti,,r.
lrur{ i ( in.l ircl)ui(, ,,rnpl(.lat1. re/.f\eI,. cll,,rr.ti(1.
.r11.i)r(arisn)ul i.

Li( lri.L l, /.rl'dr:rr. ,:rl,n \. .,.,I.r.. :,/., nr.,i u|,r

:r ',rt.r)isnrul fu (lr, lluic\l( ('n(rl:i(. ,al,'ri(ri. p(.nl r
in(rllzir1,n I('r' la ni\.(.lul lubull|i rli.r.stiv. A((st(,a
'r i r1a1!rttnnrtitl( rr ,t)({Lt rr prrcli,rrr.a sr.lliLrlui.
r pini\nrului. LI')lulur ( tc.
f'at)tul cir zaharurile simplo ((lU(orl, t]1r(hza,
:rloza. zah,irul) sc a.iInilclzi mai r{rji,(tc. (l 7aha.
rrril(, (,ltrrpt(xo facc ca ingeralea t(;. in canritnti
([xii lj' o (r1*lcr,, r,,pid., a (J, lilt.li,
,. ...11u,,,/,i ,lr'. .ir.l:,
( I I c . ,. h ,t, \. r,.
: ! I q
'1r'rllr'. f'..r' r .i\rInllrl rr1tt,\ .i utilrrd^, I.r..k,
( irr('. lLrcru ,lii('nil1,n. sprnlir.Ului in tinrpul otol'tu
I)iI n(,....r.. (.'rl., Ltr, rd, t, r,c,,*aie ,,r;aI)i.
r:rLrlui trcbuic sa fil, tlrmizalc irr proll)rtic do 6no ,
rl. ciilr,. pclizahar i(k (amidon). carc sc digcrar ttep
'' :i r. pr,,\,,d .. l,ip.r,_ i... mi.. -i rumar irr pr;f ,r,', ,. :l;), i. ,r^ Li,trr' ri,rx, rr ,tilalrnri,' (\l .:,/j..
I ruL107.l. 1a,.1,,.i znl'irnz.' r.tc.).
( r I

I i

Zaherarl. ca alar (cubi., tos ek.) sau sub folmir

i(hidar (c.ai. simp ctc.) nu rreblrie consumat, dil
,aL1r. sportivi. intrr) cantitate mai mare de lt0 g
tn. zi ii accasla in mai lnulte prizc.

\t).\

At)a csle ur) factor rlutl,itiv. slructural li biocarrLilic. do o inportaDti) (o\iriitlarc pcllru f(1rom.
r( l. ritalc. Ita lcpr'(zintlr .or!stitu(rrlul plirrcipal

.t

mal.r'ici \ ir
l)intre loato prin(ipiilc alinrcntnrc (lin raiin
)rirului. apa r!tc c.l nlai irnBlrlatrl. (k\)ar1al tsk'
l).olul indisp.r.abilii ri('tii. Suprim ro.t ei (lir) alillrali(. ti,r[) dc I i, zilc. durc la lulburiri gmv.
(hirl la nx,arl,. po cirxl lipsa (rl,ntalte prin(ipii
L irlr'irl '(' tx!atc fi sup(nra(ar (('r .10 .-)0 zil(.
Apil proyinc in (nganism din douir slllsorexo
,,,rri (rlin aiari0. sub Iornra aPoi polabile. (lin ali.
rr,rlle Ii(hi(h.. {lin fr,lk'1.. rlin l,{unro,1... \i rndo,r,'r'i (pro.lusii ir1 ir)1(r'iorul or'!anilmulLri), pri'r o\i,l .rr t)oli,l(.lor. alu(i,1,.1,'r -.i lipid,.l,". pruum :i
, rc\'piralia tisulnri. i\[ra r.zLrltatri din oxidarta
, iIcipiilor tlliDrcnrarc jtlnce, I.r o cantitate d.
,

t.a :l0rJ . ,100 Drl p(, zi.

Irr, li,rqa apa c\(,q.ntl \i en(k)(on; circul.'i in or'

. '.\n si at)i di1 .LIurilc .h{,'\rr!,c, pr'{'cunr si .on
illrrtri fi absorbirr'r la ni\,(tul rinichilor. Apa sucu,Jr (li{csti\'(' r?,ultar din sccrcliil., qlando!,r' sali
,rr,. uastri(\'. intcstinal.. h(patr(1, si paner'ealir'c .(

.,rl)iic la Direlul irlcsti!'Lrlui. V(nunrul acesior sorl lii poate atirrg. in n1flln' I i p. zi.
La omul aciull. se [iltleazri ptin Iinichi. cca
:10 li]O I dc api in 2.1 .r. ,A(.casta este resorbit{

in propor'l.n dc ..,9,,,, ia ni\e1ul luiril(,r ILrrali. ieali

zindu sc un \otum rle {1a 1200 1;00 ni1 {l(, Lrr!i:t.
.ar! cstc (iimi)ralii.
ln mod normal- cantilatea de i{7i clin organism
vatiaA foare putin in 2{ ol'e- La un adult cu gr.u-

lal.ca ( orpol,alii de 70 kg apa r( prt'zirtr'r aproxinrati\

,.n ;0,

,lir a..rsl:i rtreulat(.. ll, lll( .ex apF. 'ir

dc mctabolismrl plotidclor'.
sirulilol rninerale. DinLre sai-

organjsrn ostc lqati

ljpjdelor. glucidcli)r' ti

]urilc )nincralr. so(liul (Na) {avor.ireaz.: r'clinerea

rpoj il1 lesul.tui, in limp ce altolc (potasiul sau .aL-

(tiul) Iavor'iz.aza climina,ea i.

Iic!in1ul tx)lat h Bluci(k' ducc ]a o cl1tl.rr.
Irtin.rii apoi, dcoarrcc pcnllu [ic(arc {rarn d(' :l]u,j(l(,asinrilat sc rclin :l (nr:r(l('apr'r. A|a s-ar.plrl(a
(\pli,ir in I,r,1,. f(r,.,moDul ,1, r,,!ri.\arr pdn .. rsu,lrul r)nr.,k. !)uci(k'.
Iililrli|lar(.a :rp{.i (lin,n{llnisDr s('lacc p. Lullti:-

' plin u'inar. (rr l2(l()-l;i00 lnl in 2J

prilr l(.spiraln.. ;00 ml ir)

!.1 11. r,r'(

ac

prirr 1r'aDtspil.a(ie. 5{)0 rrrl ir :14 (k ,ir.:

PIin Ie(ale. r- 1.50 ml in 14 (lL, (x1..
Elimillal,oa apci (l(pindc (I. tcmporatLll a mediu
lui si de .'fo.lul &'P[s j\stfct. (in(l so crr (rit;] o
munc,r int(rsri la (, tonp.mturir inallrl (cazarigii. f(ts

(triiti). picrd(fea (lc apa pdn llalspiralie poarc

atnr{jc 10 1 pc zi. In a(ri\ ilal(,a sporti\ir pi.r'(I,roa,l.
apd poale ajunQ(: la \akni (lo j] .l I ur(1,i rhiar
mai nrull. in fuudic d. itrl(Jrsilal(a ii rluratr! (.lItului.

{Da elimrnara din oreanism rru psle JeciI irr

r.iLd m.iju-.d .ed bduti sau luala din alimentp inqeraNe (lc curinci. S olimine ir cea mai marc parte
:pa p.opri. orgrrti{mului. S-a a}Atal in mul 'Yp'-

i-, i,'" ..i srnt,!1.sari 9 l0 zilc,a ".'r ',

o j!ntitalc (1iir carti'latea de api inHeral:l
,

.'.imrnP

I!.n!tl dpci ilt orgaltisllt

.\po ..t, rIr'rrr ,lrrr l)rrrrr:Virlt ilim, ntar, t " bdr.i.
r ,,, .o.rrpl,.x :i ,1. imporl!rrla m\rr{iloarc pmtru
,r|ranism. -Cctiullca ci {' imatc corr(reiiza arlfel:
l. Al'c Ir)l bio(atalilic, dcoalc(o lcprczintir me, :,:l ir. crr, :, p,.tr'$' lortc l^a.lrilu cJI" caL,rctcfi/.. .: \ i ll] (lri(1,'lrrdr.. ,)xi(lor,,hr, crc. lri.lrataI
,. cl. Toalc r" actiilc chimicc fi lontc procciele feln:, rLative ic produc in rncdiLl! apos.
_. Intrri il) IrtrL,clura fi(crirci celul. ii d(.ci al,

r.. ADa c(',.-.1\,(rtul pr'in(4ral al lrrtrrr'or sub'

,,rAa,rr('.'i irrrurLl.,nii. .'aIo inrrn i,l crmpr)zilia Dro.UulLri in(('tIi. proYcnit( in cea rnai n]irre
p.rirc a lol. din alimcutc.
.1. Are urr l.ol imPor,!anl ir) nutrilie fi .liminalc'
listc yrl)ii ulul subslant('[)r' lrrirrik).rro .a]r tr'.buio
rDallizalc in or3arlisnr :i Pusc irr conttrcl, cu cclui.ir.. l)c ]l rlv( lu! aceslora ea in(ar(t, tot slrb folmn
,liroL!,aia. produsclo rcz t!al{r din activiiatca celu_
lrr.i pcnlru a fi elin)inatc.
.i la nivelut tccurlentelor
" I\bro11',, F\aporririr
: nLr..'asei,,r.
t, r,,,nrerr priL ar', -r' pi, r'( ' :rl'ln I
.r.,)1, 1.r:

,.-ourlui.

Ira,.la:i

linrp. posedin.l

,' mar. 'apa'i-

ldl(',il,,r'i(.i. dar.i o ma', in',r.li, ,r1i!ri,i. apa.mcrrlrr,- mult timp lempl.arurJ ," rsra.ta. pr.Lprit- I
tato utili l('r.mol.('(lAr.ii orgarisnrutui6, ltolul dc oNidanl anaetob sL, iUdeptin(,sle cjnd
apa r (deflzri orii{.r.nul ci inuamolecular_ Ac.st f.nom^rj p, at, r.\plicil. priItr,. atri.t(.. ip.rrrli:r \r..ir r,.
pimint in lnL diL,t .r(\atic.
;. .\pa ,^t,. st u|nli/i'l\.!rl dl rr,/,t,n. .i i1 .r), (ial al l,in\nlullli ,h (arlnrr (.I 20.1,,,,r'i.nai m tL
rie.il al uxi(.nr'ri). .{.I (c pr,t cxpti'.a f|,(,nr^r,.r,.
de:r'tixir, rlin (.|lr7a apli in (,xi cs.
,1. Apa csle si sol\c'rlut ull(n. vill'mir)(,. )rumiLL,
pcnrr" n, (,,t,a rl|ilro,,lubi,( t.rurnrt .1,. \ irj.L n,.
(
lJ,

\ilirnliI|a

MPt(bolis,ltltl

ilt

iut

pti r l.,

ctr..).

ot'i

htril o,

stx) tt

i t. <)

lrr rnrxl rlr|nral. (nnul pi(r.rn apr-,,\imati! :l.i I

de tlpri in 2.1 or'(,. dintrc cat-c (rja I)00 ml l nivclul
legurront.lor srb for.nra rr.an{pir11i,,i. 1D cor(li1ii
.lc ,.f.,r1. x, (,astar pi,'nk r' v.r, \p,,ril.i. rl,r,aF.,.(, ,,
p.r, r, ,LI In,{lu. 1,,\i,.i ,l\. ,1. }]ra.ldr,.. rL./L a\j .rl
urmtl ardctilol dc ta nivclul nruschilol., trcbuic !reu{r'alizali si clinrinnli in tnrlpul efo,lurilor. spor riv(,
ir li r):..
pr,, q i.,r (t,. ,,xr .
^ ,Lrrx ( U inrqn!ficar,.r
dare fi (u nirnr,larFa
.i (xntilrili .pril, ,t(. 1'11.
" at,.r. b t, nr.i ,t| lr,ur.,lu.r l,,)ii.r. pi,r(l, ij ,l,
pjrallc sint ni .l(, ]nuir rnai irari. Acestc pier(hri

(i]r1 .ondilionalo (lc o se e rle lacroi'i inie|ni si

exlr,rrri. $i anunn:durata si intensitat.,a ciortu)ui.
qradul dc pl,eeartiro psihofizicri a \portjvil(,.. rnn
peratu|a si miditatci Dlcdiutui (,xrci.1) I,ier(1,,,

'.. ,: ,,fl
rr. i,.in .(aderea greu:, (on.rara-p,r,
i,r :p{ rr\ rt,r.
dupli efr,r1
..'t l)\tnt rt-rt tIi- (, ,1t dtlratd
\.t
,, drir .i pii1.nfl,,. :,,,rr,..,"loriului
',,11,.
\or
ri
rn,.i
",1
..1r,. t)F,\,mt,t . ia \,. rir,.,trrr,r,,..r
.t..
' .T { fi,rt ri..t60 Lr rtrrr rrorrtrrr, l ,tup.i ,,J.rt
,1I. I
k:,.,ri,i rr,..,rdr,.. i", ,r,,i,,, ,, iiii..,i
, ,,.,,.11,
r.r klr, .,!:1110,
Lo0 A:l ,tIr :!r,It.rt,. (,lIn,, Ii.;.lJ\
rL.,\.
.' rt\i .rltii).
,
.,..1,:1.
r, ,,,Jr .,,,j,:, rn,,
., .,,,,:.\r,,1,/..,1
I ...,,
Ir -r{ i,t(,
r rilp.rl ( )rrrr,:irrrp., . r.rrr t,r
rl
r,. Li.r-i .1:,n t. rl,rp.r
l)rhb,.l,. rl,. ,,t,rr;,i. p,,
.
,,,.
,,,r,(r.,r.:
,, pi, r,t,,, :,, :r,,.r J.,. L
" ,111"
.l 'p.r Ir)rxxr n). r,lri(1 r1r (lr;Ur_
riL, t.
, I.r .r.^J,l.l,jr,
'
t'ir.rrt,.rr.rr jr,Ir,. i rI], { .t kA
\tt.lt.tt,t.it1tt(1,,,,,,xll,/ pi,1,t,rc.,
llr :.lri1j,,rr,.
.
IIrrr,,.IjILI.i r,Inrar .i,. (hll.jrj,, , f,a rrrtrl]
, i .i
:r'
..
, nr',r,\rrirt(.ir lr,i. A\tfr.l, llll \t,i,, ,
'.,;,.,;::::i',,:i:il,
,'
r r, :,,, ;;r,.;:r;',1,'.
fli'',ilfl
r'I'r,
n,
u n.i.rli\rrrrli'r rIi jr ;,i'. I pi(.r,I.(t(r.iL
'rr,u'
' ,, ,! {d pri (;i,ri,n.\.k.ri si r.t;rtr.) t'rr art,r ral,r.
.. ,.. j.i 'll kn, j: tlr jn,' :,fl'.
,,r,. ,1. ,t.,r ,,. .r..,.
,,...'.:
,t,,,., .,r,.ar.., .,,",,, iri.,,,. l,i ,,, r.,
1 ri. ll'r, i.,:
ur-t 1n,ii ,)
.t,. ..i Ii .iin :ruurir..
r,,' ,r'.,I .r i1,hb ). tr.r,r,.r1.
4t \'nqntitu D:th'tti"n .t ,pottit itt.t.
j,'. ' "'.'l::!"! ,.:,..n,,rr.i\ut
, , r*t,. I),,r i)ir,, I,,,.
.,...,,,..;,.a1
., r,,re,,1,: DIrlr.i ..\rr...,rt,,(.t
,,,ni,lrrr. ,I
i' , pr..,ri ra ,r, rr..ula.,. t.sr.. nllri (t,.
mr(rt.
r (1)irlatat rar iI linrpul ahl,..nrnl(,r)lctix. O.r,r),,v1
\isla\(,1(,
,,... ,,,,.. ," ,r \,.thrj,rP (\. p,.r, :) ,..,, ,,
.r',,,i.
t,r,_r.. J.r rlmai :100 .100 S (tin ...1r.(Irar,.. p" c;r,.t :n.
,, 1,, ! J, pt,1,l,n 30{t. inu . rx_It|u JCeld.i
,

..' ,

,\ ri

i! nrilra Jl,lrLlnnr

prrn faprr_ rJ rn
rto.',. .\cea.la v poat,p['lrr
mai pr!in fronnn_'' ;r
,t rn,rFle la.cau un 'xpLca
'-"-"iai,,;;i,;aird",1',oti,,,,ar,, ;a, c'r:'!'Lrr:' r):ir'
'',lili
i" condilii dc concurs cind
-l
_

"'"i-".t,'i
",,"
ta(Lorul
Psihn (1,tta 5i rnai mutt'
it 'frtaltrrot tu

lru

L!i4lri t'ttcttt' t_'

1uq'er'ttl

otqsniqrrrulrri i.a'.mPPIdlur: sci"rrl''

.,.,,tr..i
,,:,.',i,',r,"f"a',,, n)ii1. dar^riri, \'r 'o'"nstriflir : fc'i'
i. ,",,.. ,.' , l,ia li rtmP'rarrrt'r Nrni rirli'aro 'anriralna
.,.
' .\ru inar nrilr" 'lrrutir; va:o i'3 J'
"a'-,,,,;.i,,'
(, s(rr( du,,b\'1!,rlii ticrrrr (l'" r' ( " lJrir 5i
s' p|c'
rlr N- llobirncscn. l)(' un l)l (l(' \i\lir:i (arc utrr
,o
,"'
,.,,,.'.,;,.'-.,'.1,,",,"'
'r,rn(1lrr " ir' 'r'JLL' irj
".',
,,',
,i,1
.,,,",
l),,11l,rrh'
(o11
,:i .i,' in caru !r' iiccrrtr acolcrrri irnlr'r' rr\'rit("
Llrrilli
cxi('rrl'
,lui ]aLL r.'-r nr,,lifi,ir.il, t(lrporllnr,ii n
., Gro(lxl ./, tilitlt( ! ' r'lni P'^ d'' il' ix
,l.r(,': ',{,lr \i,,:.;'' rrrr r)11111": ' t'
',,t,,'r,..:nr
'r:
,,..,.,iu,., ,,,.'Oi,'f ,, , x , rn. ci .i ,lr I||t.i(: II'''-7il'l''
i,.i,,:,r',,,r'.,i. l,t,'r. .1, N' Ir'brrr'r'r) ilrlr
,.',,,"rr,,,,r 'r I|LIi'IiIII''' '1t" ' '; '
;, ,"
crio*rrL., t,.t,, (lr' zil.lc cLr lcmPoral! li LlnridL'
lJri , r,,,,,rt :,rrrr'' r'Jrrr''r" )",' r:i
iii; [",ri,;,
," .l.,tr' .' :,rri Ir,,ri tlr",ril" lrrr. ''rrli'' r"ri
Pi.'ftl.r'.a ,, i,F:' 'rr,. lrr'r,a lrar''p'ra i^r rrr
ri',o.rl .to,ltrril.,, \l,oIIr\'r' I far' ar:l in '_optrl'
'1
. 1,,'r ': ,",r',"'i,rii n'r:mlr'' .a 'orp'lui
jl,a.-*
." ri.iiic. cit ri pentru climinalea substan
tii,,,ltn*i." r.zuttale in uinla acti\ i'tiitii d'puse'
11_

Itinichiul. oti:anr plincipal (le excretie. rLr rrai

Iali accstor climiDari masi\(, si (lirr acoas

(auzd pn'rder1'a apei s(' cfcctucarar mai alcs la ni,.1u. r';urn.r', l,,r'-r al pIimhil, . Elimi ra..c dp i
Liicutd la acestr \'elc ajuta atit tclmorcglarea prin
\rJorar-a 'r",i t,nr1i r .i (p(nlru 4\aporarr:r r:'-:
illu.le apri ',c pierd cca 580 (alorii mal'i). cit ni
, iberarca o,i{anisDluhri (ie o galte din plodr.r i
,)rici a(urnulali.
I)j)1 cdr prcz.Ilale nrai cns lezult:r importanla
tr. (arc o IeplczinlA pcn(r'u (orPul omcresc, din
r)oatc lac!.

)Ll)ct dc \'.dere al termol.egllrii, apa eliminatl

t)rin tlanspiratic si apoi .'vaporat.i. mai alcs cind
,,, (,astar (antilatc atinq(.citiva lilri. (um sc intimpll
Lr tinrpul clulurilol. intensc. Transpil.alia din lim
rLrl (,forltllui rsic rrrul( mai loxidr ca ('ca obiinuitar,
r)ar.cr conlinr. pc linsil {r1r,i. o scrjc dc ttrro(lus.
,,zLritalc (lin nlctabolisnrul nlbuminclor cum ar fi :
rrooa. am(nria(rl. a(klul uri( (1c., pr'.{1rm \i pr,)(lusii
,,zul!a1i di,1 )D.lnh,lisnrul {luckl(lor, ca ncidul
i (1i(.
Picr'(lcrca rlc apri rlin linlpul cforlului trr.buif
i\itii
irs:r fi sub nspc(1ul ci negaliv, accla :11
r,
.rniolii or(aDismului di. sriruri (are sint eliminarr
,,,latrl (u lr,anspira(ia. [lpl carc ducc 1a insta]ar.a
, i,)r' tulblu'ari si la <cAd.r'.a potonliafului or'(anisrrlui. -Accas!. sL' poalo rtDcdia pr.in consnn)aroa
ror ljdrirle crrc .ontin siruri (ap.i siirata, apri mi, r'nii).
la(lrilibr,ul l)i(l];. al ,)r!ani\rurlui tl1 bliic moouL in lirrii(, (.ii nrai iolrstant.. O piel.rlere a atri
I j ,)r'!.r'rier in pl]pol.rie de 10010 atlage dllpi sinL,
a!ic (lc lulbruiiri. iar"riel'rierea tn ?r.,)poltje dc
,1,

21, L, aducr moal.tra- lletupet'alta apei se {ace prin

:n!Lrar.a dF dpi polabila. rcar. lapr^ 'Lp'-(ii h' '

.rionLrr LorrDolur;. i'u('le, zar7a!altrri F'L' Tir a' li
,l'"1".,.r:ortiii 5c r,.'I)"rat'da in,l.rdrea de apa mire
ncralii ;lcalin;i. deoaloce stimuleazi .ligcstia,jnll
(,,r.lin':i
(\,r,
p|rn
\rir]l|ile
cP
l(
1,..,/r
lirt

,, il ,,.!, trDuLlu Ierronr,'rr.lt (lo obo'Fr 'r I)' d''' "

1r sDlirit,!i. sarilori si arluxal(ni sr rr(mnand;r, (rr
cirti o or,i :i iunrritare iDairtl. Ll. rfor1.'i inqcrareo
rrur u:.lr,,r ,1, ;rrrr rrrirrrr;rl.r. "',r,n'",,', _i rr'lt'l
, ir., ,'Lr -lrr,,,z,' \ru 2alt,lr Li, al. ur or i p"lis
1rr,r'. u,ri (,,r'r:rl,r,i'ri. v'l,n,ri f irrli'ri) JlincrrLj. ' t I ar'1, I d.. lr(lrd, - t,r tru, ,lir. rrr ' li,'"
si;rlioru(
[r purxl{lc (1. alinnrrlatic Prnll.lL ll rlu lt'
( i r'i( .r rilnrrl rft ;tlctiratr'.

lrrillirl irrirr.x (torlrrril()r

irrl,'rrs{' si rk' s(!Lri.ii

(luratri ru s,, rr(,jnr n(Li (,,r)srrnrrrrtir rrrjrrr carrlitr'rfj

nrari (lL, li( lri(lr'. rl,r,arrrl irrq[crrirrzii trr Li\ ittrt( a irli
rnil \i n rirrirlril(n. lrrq,rtrr{ li.lri(l(i)r trll)rtic.lrr
,nrnlii irr llr)rt) si ill . nlilarli nlai nri(i
.r' ,".,'rl t,:rrr1l,,r' ,h s(rrr,,, (hrrrr'i. :r. .ilrrr,rrl J

r,,ir,i(ii -t,rii',. (.urr si iIrimPIi lr. \nl.': lra..'lr,

,r(.) * r,-,{,,j,rrli,,l,,ar,'Lilir.'d Irrrrii .au i {,'.ar'
a 2 :l inllritiltui (l(' li(hnl mai mult p('ll1ru a -irtli
lura scrr/a1ia (lc tlsri( iunc a mlrcoasci l)u( alc l)ac

pau/a (lur'(:a7:i niai Drtrlt timp. .um c (azul ]a fotba

irandlral nr 11. {nnrrasti(i etc.. aiurrci sporlivii po
(r)nsuDa rnr pahar cu slr( (le JIu( tc indul(il, sjroi
\ilanri.i/aL. ipi mincral:r at(alinr'r \ilamirri/a1ir

i,r.hrl(;lI

c1(.

I,irLrturilc rl(,!)lirc ltcblric c\.iiat. dc catrt s

1i!i. Cclo (lab al.ooli2atc poi fi {olosiic cu intcr
nri,cnlir. iD pcrioada rle tlanzitic !i in ?ilelc in ca

,-:u lo. aDtrenamnte. Consumarea bduturilor a]

, .,,iice osle lotal .orrtraindicata in pdoada com-t) iitionala !i nlai ales in zjlcle de concurs. NLr estc
r -.nlal'il:i ,,qa ;,rr(
,1,rnurr im(..
,linl (lupa l,r!ninara,a ( ompcl.iliilrr.. dcoarc(c a(rasta
!,alc dLrcc la al)uz (lo min(aI. si (li, lr:r rrui a],,ii(r. iltlr(i cind organjsrnul osr(, dcja inloxicar
,i n .ruza efortului. Estr lnuh rnai Iccoman(labil
, a( ston sr-r s( ,, q,Iri/czl, a (L, a ri. (lnpi (1,.r.(a
, ,Nrul si-a Ic\elln
in concluzrr'. su(urilc .l{' fr,Lr(t! in(lul(ite,
. , 1, Il:rlllil.. .t,,r. r ,t. ,,i). ,, ri. tit,r,. mai
ap..
-. ,, ,'1,;,:L,'. . rl b.l'..r
.rr:ri irrrr,i .
, r'
s.\ ( Iill I t\l

Nt:lt.\1.1,:

S.iluril,., llrirrrr.rli lnc I)art( dir1 clr(roria prirlplastjc (siiruritc (t(, (alciu,
,.lor'. sorliu. I)olr'\iu. ii(,r) si caLaliric (\iiruritr, (l(.
n'u. i(rl. riD(.. liL.r). l,)ir,sinl irr(lisp(1rsal)ite ,,r!.t"t, .,Drrlui pclllrn -si mcntinr (iinirltlrca si a-ii intre!ia1a. -*,,!{)ilc zilni(,,sint r.op.ri((. t)r'in raiin
,,rir)Lar'ar (apri. 1.{.sotak').
1,ri,r alinltDt.. uncl{ |riIcral(. sinr a(lLrsc in
.ir,lr rru: (,1,,r. (u,li r.
p,,,asi'r. sltf). iar
' ., i., ,allrilrri lor.[, )n.,udl,:1.
i (1rp,u. zin,. ,ru -jdn,
rl Iluor ct(.). Ulinrinarca lol din or.rarrism st, facr
|,r:r u|inii \i lranspiratie. lrliinia ciiprilirxl o nll-r'ri..
r,,
dL,,s.biLri io clolLurit. in car.c se rranspiri.t
'ti-r
Inrrxl. aoa ntai marc (arltiLato dc fio. din or
rL! (7i:' , sr {:iseslc in sinee. ca si nrnreto

r)!iriI alirr( tlro (U rol

bnri (plotcina colomta din muschi). inir o plop

l- lu^,.. i\'!.a.ra ti\ca7d u\ij. r,ul. . r.i ., rl il
folosite de mu$chi in a.livitate. Fierui clin sr-nee
. ...r, .onr,nLr.al in h^moglobina. ,are a. "ul
(le a tlanspotta oxigenul de la nivolul plaminil
la tesuturi ti colule, sub forma oxihemoglotline
Or'sanismul isi fa( iczer'\'c de li('r in fi(at, splin
maduva oasclor, nrt. o p,opo ie de 30 350/.. CAn
'ilal^a dc li.r' ,lrn organismul adult e",c de 3-i
Aportul ,le ficr n.cesar oEanismului (0.
1.5 mg) se ralizea,i clin : (.arno. ficat. l.irlichi. irlil.
olti. fuigi do ovnz, fasole, nuci, prune, caise. stalid
spanac. ur-zici. piine neagE etc. La sportivi neroi
sc lidid ]a 15 mq. mai ales in activiti'rtite care I
,lcsfdsoari la muntc si caro mril,csc venLil
Sportivelc lrcbuic se (ba o atcnlic sperialal
cuperilii pl.in alimentalic a fiel.ullri picrdut
ti)rpul fluxului menstrual.
.al,/ul rr,,lou:r roluri print,|pxl. rn,'rral
g(10',, inlri in founarea oaselor (rol plastic) im
uni .u fosforul (fosfati de calciu). precnm :i in clin
lr. iiDlrri rolul plasti.-. calciut inten'ine in coag l
rca singelui. precum si in ericitabililatca nculun
.Lllari pe .ar. o modereazi (rcl biocatatitic).
Caniilatea De{EsaIi unui sp(,Iliv peniru :,1
o,-e (,ste dc 1.5 1.8 g ti se realizeaT:r pr-in (ofslnn.11
de laple. iaurt, brnlzetui, piinc de secai'i, !a
lr'oasp:iti spallac- ricliclli. mazdre. fasole soi.a,
ropi.lh. fr-uct. pl.oa,$'ere (potocale, l:rmii)
aoaja oului .rntinc rrrlt (alcjn. lla Doare Ii si

mala

fi

constrmaH c1i zahir'.

lr
,,

Pcrrhu fir.ea calciului iil organism este nece

. przenta in ratie a vilanrinctor.C si D (vitamina
-r {ormeaze ir1 organism sub inftu;F
;diatiilo;
'a!i(nct). t)(. asom(.nea. in rn{,1at),n;illut (ai.iu_
:r. r.ol impor.rant secr.etia (1. horYnori ltraratir.oi_

]:

r'osJorul se gAsesre concentrat

in sclretei si dinri
du fio .1i,,.. ial r.srlr ,n nu,ter.,"iii
r si proloptasmi. sui) fonnrt (le f.,sfoprori.t,. ri
,.lolipide. Aceasta obligi Ia esigurarea
l;i in can_
. |')r.rralh, pen1ru rcfaco,-e- iesururilor.
',..,.,: , Jr.. au r,,l i.r ,ti\ r. Irn,. t.r.torrlr ctei,.
in
rn mcrabotrsrrut prorida.or,
.
,
1,
."1:T:,,:"
L,oL,lor sl l]ptdelor.
.l.r.buli-rn r, fo(tor.utui csrp tFqnr dF ft, ,r ral
r. ctp '.i r),I, \; \c !d\oa\ n inh.o propo-t:e
- :l in ill',rarui fostolulur

,...

'...,r . :'r..,,.1 ,i1."r,tsinri t,,.,t,nar, t..Nt,,,. pl

rir; la o sel-i(. dc r.ra({ii (hinlicc ta Di!ctut rius
ui.,u)r.i., a,,t.ill. rrar,\n n,ar! i Lr I ii.:
i'a. , .lu, i,l, {:lii(Lr,1|) ,r Lr,.rrl m,..r,r,]... L..
r'a spol.ti\ii lr.Luie sar (r,)sun. nrai mutr f,)sfor
'p.rii\ii. \,"cra. ,1c.ar ir sp,.rat i|| rdnu
.., .p..1 ,.,..,,.r.n i i,,hlaf.
''rura'a v'rri arpir'|' s'rrn'|:" ,n '

i,:.;,r'l

.,,'J:'

\e. ..i.a,a ,r^ f.stor p.r,rnr .1.{ d" ore o- p I dF l-i .l L tn aclivrr,lrea sporli!a. m,i a e.
'po-iu. rln , rlal. mar cu\. nr.siLatca se ridice

;J-3.5 e.
Fosfolu: s qdsclte in alimente ca: ou5 (qdlbe_
rt). carDe. icr.e. pqne, Iapre si bdnzet{ri. ;eapi.

17

runncovi, spaD,rc. prUne, nuci, srafnlc, , io.o1ata, lesurrliroasc us(atc ctc.

,!o.h, csi. ing.rat sub lorIra clorurii (lc s.did
(srroa (1. bLrctii,Ar ie). r\re rol tu m.tabolismUl apcj
(i(rrLrl dc *)rliLr rrtirLr .tpa). i11 (r.lrilirrLrl 1,snr{)rj .l
.r.i(lo barn si (lr r(i{.r sr {iis.s1c I I 1r)a1. um,nit!
or'!rlnisrrollri i sinu., lirnfir, la(t,il))i et.. (tlorur.a dr
sorlju parlicipri la lor,mal'ca suculLri rastric.

5.rul -' ..i.I

.rr

I o-,J.;.n r

r:....

pi]rili., li(alc si urhri I)Lrcil accasta pjor,duc rrLl

.rr. rrlliculii ln Limp, sc pr.(lu(c o s(.|ic d. illltru.l
rriil e[c (1.]r,ql.uzaL lun(liiLc .cluhr. inriDro. .\s!
s(,ir1in+Li r1r .lor'lillilc st)or'ri\c, lurrqi ri .tr.l.. irl
,.,' ril'. ,, , r, r , Ur., lir-..i,. ,., .r.,.'t 't, .u.ir

:.,1'.'l
,'
i,. t i., 1, i,\"r'l
' I r. i.,..r. .l' ..t,. .. .. ..ri ., ,r
\ i,lrl rirri( lrilo
Ij'r'r,.,',r
..'t, Ir ,.r... , ,']
",
.:l
,tr :. I
..,.lll ir
1,,,...".'t
']
... ,l .. ,1r . ', 1..,... ,, '., .r'
,,
..,..
,
.l'
r''
,
1,,
.
.
.',
r
.,-.
I
-irr"i.
\,.,.r..r... ...,ii .1( , ,, I. 'l -...,.,, .. rJ
r'.,...'1,,i
l. i lr' ,.i)rl i-i.|. -,, i,.'.'..
r',.,.-,,, -,1 . ,1, .u. r' :, -:
.q
, ).i. , ' .; ... ' ir..t,.['. .,. .,r r -r ., 1,.1
., rr'l .r,r., ,.,, ,.,i ri,.,,..1r ..r, '.r ' ,' ^r(
d( D1rLi nrrr iii srr.. l)upr'i l'tL\lor, prnLru
Ii.(a|q
lilr'Lr d. I a rspiralic pi.rdLrt in tinrpui ,.lor'lului ((
ttrlnrinislr.nzii spor-iivilor : j, g d(, sar. o datil I
.. u,, ,,r"r cp i Li ,.lr ,.
P..r,'r .\ rJ":, r,r:/'::,lil
b,r'' l.n' -!
I ", '. .,t "p ri\ t.r br. I it
r'a l,:, -l I ,lF ',.r^ rr li'ru.
1

.'.,, .rul tiia,i r') r

u ln lcq r rr r. b tou,.r .ur .0..dlll (.,,r.ur-.,;...
to.latr). ii,l Jl ar ro i
4 LJ-i. I- r!r. r. I b.u,. . ur
ii,rj,

r-lrr. rrla rrl :

'.'u",

Ii I I

II J

r:r\.

. , I iL

r,

rr....r,

,.r ,,j,, I

n) o-

..r,,r,.

lrl.,.

,r

Lrr.

i I tLr D.lir! rl
i,.,trsiLrl iut;rviD. in h.ansLrillrrl irlfllrxI r]i
\r)s :i nllrctlr rx(itabjli irlrl r)cur{nnnsr utar:i.
,'., :, ,r , j.. .:,- t' r, ,. I . .,.ir tr ..1 . .t,
t -, , tl (t, .,r1..r t..,, I fr .i,.,.r,t, ,r,m:,

. :,i,r,.. r.r -t|i

t.,Jr..,.
r.,.,, r.:. lr r.r ,r.,: -r
,., zl ziryrLlllrl
'. l L r

t/c:rc.

t:r.,r-

Ilrr.l)rLLr I ll rL|( \(iil) ! ,ii r(,trLl ir)rp,i

rrLl tLl
, tLsrlrl rrr,rLr\ilrL|(,1
n is(tiar.r , r(,c(rniu)(tii couI .r,r t' .r)j .,. t.... ,r...,, \-..r,, ..
.. t,,.r,
\..r i , r,r.. .r . i.. . b.,... . I r
,

Ja/irrl r,srr rir\r,sr lr.)1ru tillrltir luL (i( rltrLtj_

r,,r' I ,)\xlriri,jL lisLr iI1, (,aIti1ai(.n r(1,,s.r|ii s(,
rrtuL' i)flI
IrTiLr(. ii Lr. t.as()tr Lrs.al;r
l'. l,'
.r, ,:..
r l,,i r,.
r. .... i.,

..,".1..r,.,1,.tr,,
.i,':,
i,., ,,tr.,, 1r.:.
,, .ri
,
..l.rl ., . i , ....|r.,r
. .:. p,. .. | .,,. ,..
ir -r'" "' 1" :i "r'
.,:lr
i',.'
i,
cr \l i,.ir,i ..1! u.. .:. ,nr'r, 1,.,; i,
.r , d. j, h ., , I
(r, r. .,,tr.. i,j
i ). q, I ,- dr .,r., .r l nL..., r I .r i]i,.,t.-.-..i lrL \ l .,,i. -..,..r..,r,.. (lL cr
.

i3

Iodlrl este indispensabil petuxu asizurarea secr

normale de tir.oxin{ de citre glanda tLoi
.are are rol in crtiterea normah
; corpulur.
Ji,lami(.a , iri-ulatorie. in regtarpa oxi.iarilor jnrr
'l lularu \i in ftrnc{'onarca normate a cislemu
nervos si neu.omuscular
alantiiatea necc\ari de iod fiir,.l foalte rni(i
i-iLurl1 pHnlr.o alimcntalie ,ompt,.x;. A\rf, , e.
rnLr.(.,t a se aLIaDea iodul in alimcntariF iub f^r:r
de sar. de bucittuic iodati sau sub fomri, me(ti
rn,r 'a.i (ldblcrp i u i,it' e de po,anJ). ,!r..
f|o.Firpa7'i in |cqi'rnrlo ,.tusoAqne {tin .orrr sub,
patic:i a larii noaslrc. Lstc {te sl.mnatat faprul
Iarza contine subsrante care inhibri sccr,etia
hot'mon tjroidian. fapl c.nr.e tacc ca si nu Jie i
rdti pr', a d' s I' xl n,lrlrtix \p ,r.lr\ Ului.
j,
1,,rr sinr
" ircnr.,li.
Ioarl. mi(i
de allc olernente minerale pentnr rol
lor de caializatoli. Asrfi .iobd?r.rl conlribuie ta :o
marca h(,Dlatiilor (eritElroeza): br.,nr&t, pentlu slr
1iDor..t pr.)c.s..lor (le inh;bitie co[icE]i, cu ast
\',mll usor.: .zrprul, pentl'r respira
'., 1'-. trir,,l r'rli"ppnsabil
rorm";ir -.r,o! ob..
?rio)lqdrrl. pr.rltl.u fu[ctiilc lilarctr.lor sexua].: ll
,)/xt, pontrlr asi{u|ar.ca (iutit:il.ii ditlrii.r.. ,{pek. :
ra.c in fhn,r pr'(,(1,-t( .ar'ii (icnlat-e- Ceniiiat(a
ccsarA pe zi esle dc 1,5 n)g.
11 .r.-rat .;,rrri;e mIrcr.,tp :p a.:. ,r.; p.,.].
Jinor 1ri" , omplex:i si nunrai rn eL..nir ' -patoloqi.e tr'(,buie aclm;nistmte sub forme medi

liei

Siruril. niilrel.alc rontinutc in produscle d.

Sire animal:r se asimileazl in propor.tie d-" 90-g8rl
1t

in afi;entele de origine vein plopo4ie de nunEi;o!io.

S. urilc dn iosior'. pr6,s5iu. calciu. nras-Fri.r.
,,r ii sodiu trebuie sa fie neaptuat asigurate in
,Lila alimelrtara a spoltivului. pcDiru a permite
'slisurarce nor'mali a efoltulu;.

t,r

c.ind .sle cuprinse

r',:a15.

VITAMIIiELE

yiiaminele fa( palte din cat.,eolia pr.ir.ipiilol

,rlentarc cu 1-ol de enzinre. Iel'lnenli. carc inles.c difu'iel rea,l.r ilrimi,.. lt sp., ial p.. .F,.
.caclii
,.\i.lo.eJ r., r" (rol cr,
pro.luc ncirrr.c|upt nr'alaliTatorr).'Acp(re
iimpul vi.lii. pentru a
iL.ilrufa c]?slelea si r\eprcdu(er.a of{an;smuLLri.
tclrm ii refacerea.
Desi sirlt nercsarE in cantitiiti foade iri (miti
,r trne). vilaminele nu por lipsi diD alimenrarta
,rnului. S(ridcr.a caDlit;tii (lc \ilairinf (tin atim,ll
lrlie pe o pe|ioada dc timp lnai are, numiti hi
|.,,itarninoA. ploduco tulburdri iD desf.isurarea
trro.esel.rr nomale dilr or'(aDisrn.
Lipsa vitamnr(.ior
atinent"alie plovoacj o
' . J. b,,.. runrir( din
d!rrarninoze (xe;fratnrd. .n
a 'i'an i I i .\: beri-beri. rn tipsa \rtaninF: Br.
!, rrrl)ulul. in lipsa \.itamnr(,i C: r.ahirism l. in tinia
an,i ,, I :, , ri..). Acesle botr \. Inliin.\c a7i .li,r
(1, in . nlai r.ar in tdrilc avansatc.
Nici consntuut exaler.al de liramine nu est. in_
, rcat,_. deoarece produce hiper-sitaminoza, insorite
,lf iulbur;i.i. De e\ell.lrlu: biper,,itaminoza A si t)
, ste nrsotiti de o seri. .le tulburili ca : insllfici.ni.r
r ,.al;:i, fenomer., dia.siilc {{rFrlr - vars:tu.i. coni

,
,
.

tllbu,iri nervoase
It^rralie),
ioriti
."__-]. p.r(uruux
por.turb.tlii

fi

car.diovasculare,

.L1_

rn.laborismutui rosto_calcic.
isf;_calci Ex,
'(.rdour6nrutul
ceiul de
vitarnina
at
.a..,a cetor.din
flrn er.uput
".
",.-,,,,,,,,
ii
Ba
atlaso
;.-.:
,fln ar,,fl nriril; a or.. . lnate dc qr.upul
tujburirri d;qesdirc._
Ure \r dc o tripo\it..min,,z; paradoxala.
\'ilanrin,'lo au f,^L notaro cu literetc mari
,.
aL,
dllaDctuhri
si .la.ifr,L.(, jn ,joui qrup(.. hidrnrot.ruUf. a(rrea iul, .o rtl2,,lv:i in ana {(.omplcxul
It. tr
.i PPJ..i_tip.n,lUbitc.
\rnri (A, D. E. F. ri). "clc ca.e'.e'<iizo'lua in,,-rap,,Jrc .rt--i pr,x1rrr. \ilamrn,.l..
__.OIqurisn)ul.ul'lan
:rIlr,,rIr
mcrtiul L\rt,r,r p|irr alinhirlar,,a ill \f,,idL
('r r({urn. \i frUcrr. cr. .i .I. .,..a ,r,a,a,,,,.ti

p,::,i
ir, illt.fiar I i", oulli a ullor trlarr,.e.
i\J.se pr1D,lu(F vi,.nn rja 4 ,ti|l .irol.nul ingcmr
. ,r{i"ur rj,, u,r 1,. ,. rr,. r ., ,,,,,,i ,,,.;;j . ,.;lr.*i:"
lr ,rr.. t, lltrrati,,t^t,.i !rramina
t,ia.t,in
r^ din li"pi,i s. p.,n *1iul^^pllllr
:i r.ub,,.n^ ot,
n-r rtotct n'i,
:nt.*Linui !fo<
r)ll1sirir..r
.ia1.in,
.t,.
.,
^.rp in run(lie :,
(In' ro :rj,,i tiziotoLi,c
lrt. "c
rn.I: rrrrrtrlnl, dlapra.!) dp \pcfiajc
depLrs
(riu^toriut
arx. rlr,I\ilarrt \i , ,ria . I F , o.rrriliile
nr.t.{)rolo!:,

lourarr'a

rn care \c (ksI:i\,a,.,

Ln sporti!i ncccsitak,a de vifaniDe

mult
rrrr. mIr.. ir,n:ld.in.l.F-( o irnbunrit,tlir.este
a
r"./
1_
du ror spl lr!.. {, r.(t-c,,c a obo"elii .l ,, .cLIla,,,
a limpului d| r.rfatere (lup; cfofl, atunci cin(l li
.e admrnrslrfirzii tanlililj rpo|iLe do vilonrinii (..
llr.
L ck. lnq(.r'aIr(r llr,.,r (a]rLililti n,,rmale rl,. ritanrrnl
ouce,.pc lrn,tii .rc"l.rco capacitrtlii ,lL.
(: qlnlsmutur. :r ta cr,,!ler..a ],ezrslcn(ci munru i,
lui fal,i

Esi indicat ca viiaminelc se s(' consume suh

forme naiuraln .lin alinentcle .ar. le contiD. 1n
acest caz. efeclxl lor este mult mai bun dccii atunci
cind se consume sub formi medicanrenioasi.
Trcbuie leiinut faplul ci sezoiul (le iarre ii
|nimevald cste mai siirac in vitamine natulle. mai
ales in cele hidrosolubjle (C- Br), deoar.c.,e fiuctetc
!i 1.lrrmcle se coisunri in splcial sub fol')nd conJervaLa. ju.r'rr co le -rade proccntul de rriiarnine.
I)e a(eea. h'ebuic adirlrqaic snb lorlne medi.am.,nkra$, iar' pri\trarea ii coDserlarea leLumetor. si
lruct(,lor sa se fncar in condiiiile in care vjta,ninL,ic
sc di-<lrug ctt mni puliD.
trn.lc Iru.ro (mere. per.c) si mulitudle sint
'in!LlLcle alimerte care fumizeazi \ritamine sub
l.rrr)ri nairnale in tnnpul icmii, in afare de ati_
ir.niele de oligine animat[
P:istralea vira inelor in starc natural; este
rllal. iD1pcr1a.t, in isiena atirrcntariei. Astfct. de
.lie c; cete liposolubilc sr (tistrrq p;in oxidarc sc
in
1nz'rl in (are snlt tinuic in .onracr Cir..i cu aelxi.
, u tnmi.a solar:r si la o lcmp.r.alura rirti(nti
a a.
l.L]lui. \rilarnnrole hi(lrosolubile. >i in sp.ial t,iiatnina
se di,ctrug prin fieiDere. De a{.ee. t('sr,
.r,l^ ,rC.bL,tnlloll,rs" r, oata JUpi ,, dpd ,
rnc.Ful ii fiarbi. p.ntru a !c leducc dur-ata .tc
fierbere. \rasele lolosite vor fi smdltuite sau din
aluminiu in contacr c fi(,rut sau ar-ama vitamina
C se clisil.uge repede. Dc ascmerlea. ficrbe.ea tr.
l, r',, r.. r,d 1 !a.c a.opct.itc, pcnlru a nu se picr.le
rLrni,1plL . datE ..u yapor.ii. iar. apa r.ezl raLd .,
fie folosilS ]a prppararea nrincarurilor.

Iu lucrarea de t:a1a ne vom opri rumai

vitaminelot care au o impor ranF dcosebiti ?suplr
in activitar(,a sporri\,a.
l ont;\a A. nurnita ii axcrotLalmi.d, csle o vi_
l.dr)r'.4 lrposoltlbila. Ea s gaseste atit in alinFntele
'lrrna,,|]q rr 'r,inralJ |unr i|nt : tapt, l,. unlLt, -,,. I
l:lb.,nu.ut d,, oI ftatut de virn, i.rete, ulr, :
/,, p..t. .'c.. cit si rn atimcllLetc
de originc vege_
r iir. \ rb lor!r,j, ,ti ,Jrot.n : rnor, o\]j. spallac.
r"I ti r. \( 'lir r rrtr.. irlI i. r"^L rirx. . ,t". ,af.-i,
Iasol(., mazirc vcrde..aiso. pn;sici, ci|esi ctc.
\iini'ra A.hr. lU, r.ol mml,l.x in orca,,.sr"l,
, r11. D rri, li s(lriLrl ir(rn.t
D)!. iiD. il]iel|irrlca l( qlrn)( nt.lin. fi mLr()a- rcspir.alol,ii.
s(.lt)r
di{(.srivc si rrin.u.', prn\iIe,l.scrramar'l'.r, (.rid.r(.rt priIr,lui. ir,f,1 rrlr pr (,rnr \i t,,r-

lrarr,r (aklliil(n Lilr;r, si rer)illi (liliaza biliarri $i

r onrllr) :
. rntlrr.r r,. ln r(.liUri{Drr tipii(.1.t. -:. (lLoi
jrr.. i,1o|j 0t,,q,trdr,\
v Iirak,,vi..ki. (triaf iI .,I
dl ,Lirr..(l.l',r.,IrjIirxl l,(.zr.r.\.el( d,, ulico{(,nsi(lin
,._
- lau,ri7,,j,/.r .rrstcrca ii inmu\rca;
...lIlnr,t, J/i oyr[irii,, trsutn.,. .; f.,rnr..

.ir.

"
-- pistr(azn \'.d.rca nor.rnalar. deoar.cce din ea
Irurpur? r..t rian6 (onlinuri de baclo
r)o-.r l /rz,rl l,ipo\itanrinozei A s,. pru(t1.. t.r bd_
In|| .'- d'lj1jtjrri.i, \(,t.rii t|) arnurA. (rn,t inlpn.iLo
r^a raiitrliil,,, .,,t,r,. sraitc. ferromi,n,rrno,rur .u.r
n,r,,.ral,,pi,. (orbur qiiritor) :pn\ r:
lt!""r, ,].
mr.'ra
A + in11,{;\rri.rz,i l|r t,.riocda d iir
prlm \rr.: !r .F Inirc pr.\j.ni r,;n.on,Lnrr,a ali-i
lI lLll

mentelor de oriEiine animaie care o con-tin sau a

xnturii de pelte.
Avitaminoza A duc la o boaH trumiti xeroftalmic. raro (onsti din uscarea r oniuncti\1i. cu tri(e'arFa .., dislr'uAprea .omeci. .ar(. devine opdtz, .i
cu pierdel.ea vcdcrii,
Necesiutca de ritamird .4. in 2l (lc orc es[e irr
mcdie (lc I rrg (2 mS ( ar(,tcr)) sa! 2 000 ' u 000 U.I.r.
iD .azul u:ui .fort fizn nrarc ne(csilal('a crcitc 1a
1,5-2 me. t-a tp(,li!i irr llen(ral si mai ak's in ra'
rnuril( spolti\c (ar( (ct o r(\rilai( vizuali l)tll]a! (1i].
scrimar. l)ox. j(xu'i spl'r1i\c,lr.) sau (arc s( (lsfripo
ioal;r ]a 1(,mpcraturi 5.:r7tl1c (s(hi. i11,,t h,x'hei
(lc
orc
l1
p0a1c
2
:1.:)
nrl,l
ir
aiunqc
la
r,.
llroala).
lilr) ((,l]-.')', Io4 I I l.). ,1,,7;, ,1. r:r r' l,Lrr. ,l pri.i r,.
:*Lni ri"lr ir [r *, , ,,rt.,nril, ri , !rlil:ili , r, ', Lrl. ]u
Yil nilla llr fi (l (lak(,\l(a).
\ ', j.,i,a /,r. Jcnllrirrl.r -i Ir:\n)in.r, al.qurird. \'j'
Lanrintl ur)Lincy)'iLicir sau antib.ribcrica'. ost(' hi(lro'
solubiLi, Si facc portl] din iirupul B. Ea se gasc$te

stt\ i l ir v,'!it talc.

r.! r.j.Di.'.hr,r
1,, D--,i Ij .rnt, riljrl.. .r In ir'l, rr;,'Lrr rr,* :,1 .',)'r..
lui rjc r,r'ii|e flor'a tni.r'ob;anr-r. Vitantina Br este prerrDli in .oaja (clcrlcl(n (tti|i1c). in clroidia tle bcrr'.
l:

laLina intoqralr:r

(le

qr

ir) (( \Lra(:li.

ul

",),

piinoa

ql,irr.au dc.,ci,,1. iIl ftrl'rii (L o\Jrr..

.al.ti)fi, cnrn( 1.oier. {icai, finichi,
moi'.,ovi,
!rrzri.
inirlrir c,i.c. Orezul delortilat .r qlu(id.lt purilic.lrr
(zahr:rr. bomboxnc) siut lip.iie dc \ ilarnina B.
llohrl \,iraminei B' i:r oNanism este foafie imi, "a:,. I , jr' .: .'l" rr,Jrr".r '.'11(' :

inlrt|ali

lr I ..

(1e

ri:tati I.'.rna(iola i.

r - ij- ' \ rn, r' r,.lrbotisrnu ;jt.r.ilt(.,or .utJ

ro,
I1j.,1,",.a"....,.,,.,,,::,,.p,r/ru.i,,,r
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ci
se
men)rp
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,i t:pr,t.t... i
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Io
,trillrice ler\oirsL {\jr,m.:nr arr.\r'r'r'.i r. ,i\,,rrzrn,i rr.irsr,irnri.,,
;irit..xrrt rt r- .
.

nlJrrj {,..,/,, r,,,.tdb,.t,.,r,rt htr.:. i j l.f-., .

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r Lur .i_a . ..lrt,,il ,,rqa,risr,llui , r, ,ri. tu :r ; , ,i.
l, ,iIjp.rJ p,rioJdcior d. con.uf., I n,a: dt..
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G.hiur atpin. s.rimr.

lll,,.'.1
r \p'.-tr\,,
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r^/i.r,.. ...

nrar'. (cursete d. fond si mar.e fond). sc poatc

ajunlat:.

la 1l

_il1a_in :t.l or sau clriar mar mulr {Ti[ci. AaLen, Cref0.

Lr , d, , _ nipoviL!nr ror,i Br \ur.\...r^ ,, \ Jie oc
ir p r..\t abrlrtat.
r(.r\oi..i. obo\r.atn ranidl lip-:.
iritabilrrirli,. dureIr pe cAilc n.r.\orse
r )rvnr ) ri'r t rrqir,.,, l|| putui ,t,. r..a(lrF.
tJ, ru
. , , , p(1rrnr at,.r,..,r.,r.ri ,r. \ir...., .r dr"lt

,."i,,;

Ilr (ht.! la boata 11uruirri b.!j bo|j.

tt, tr:tJ,,ft.,trnjr). o at(I \irr,,nin., ,..,,
!.i\^.t,, lI u lri,t.,a11.l^ !lit (Dtc: rI,oj_
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l) r,. ,u:rj,, b,,jrbi.tor d,.e..r",,t,.. l,qrrr..ii
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pr?, uri.
.,,. - .. Il-. p.iI .iIle/a ,,r r l,,r.r mi,robrr,j:. (,ir,
' \ trLr {r.s lii'lUt ,.r 'n r .qinl.m
pol,.L, f, .{ll:
r .r.tli
ritji,1r'r, rn Dr,.tub,,li.rnlli jrpict.lo , t..vurl
. ' .r i',.7n rr,r," qra.irrrr f,rst,rrir r'. (t,,,t(,tir.!r,
lir j sisl.nul n.r\,)s :
. :nr{ rri,! rn lD,.,atr,trs|rII qlrl r,t,,t,, . ...r,in(1
, |L.' (7ul.irul rlill sInr.l,.,:
lnr(.r lirx, in m.tibotisnrul
ravol.ir:r,{ sint(,za prot.inctor tlllnn| :il)r1,ti(kior',
ajutnrd ploccsltl
r\!.iiamiu(,za

l'i,.,,t_ut t
,,1rr't I,J. ,..

.r colul.lor.
r.r'rol
inrpurlal'r ir r1\pi[,lia i^tule,Ii
.
" 'r\, r.(a.sJl,lrl zilIr, ,.st., (tr,j t(, mtl. ]II,i i,.".
Nevoia ziioici csrc ir Dredi. dc 2_ :t rrrg. La
,,, disciplinel{,
cfort (k, marc ,.czistenli
1r!nraion, schi fond. curse ck.tisle etc.).
A\rlamir.o,a B" s,. manrfcsl pr.i|' ar.sur: la ni.
\ :. pa.'r'r px r(,a'rl.r' i,UFcatrt.
..r.amp, Iru\u
(

r'(!stcl.(,

lare. In acesie cazu , ea ttebrde administratl iJ)

doze d., 10 mg, uneor.i chiar 15 mg pe zi (Crelf).
Vhotnino Bi (piridoxina). apaninind roL Srupului
ts. se Adse6l. in naluIA alrt rn r.cqr)ul vecelal. ,ll
ri in c.,l aninral. C,,1. miLj borare \,.rcrrll. ir i(carrji
vir.amirri si,,r boab|lF rti. .(.r'eate rn.otlirc, prerullr
fi ($aja .eicalelor. Do ace.a feina inLr.qrali, prt.,

(um ti piinoa nragrli crnrtnr nrai rnuliar \iramirrai tj,

do(it fiiiDa si pij,r('a all)ri. l)rojclia (k 1x)(, .s1,. ,to
ascm.nea o surs:r inrporranti (lc ril.rni|.' ljLi. A(,1.il \j;mir,' ., 1,',{..rt. \i r tdpt . ,.u:, (_jt ,,, -,.
lr,-t I'' Ir, i rdllr\nru' uIlra,, \r,dnri,,a li,, r pr..
sLrb a(liun.a flor.(,i milrobi(.nc cljn int(,srinut !r(r,.
liolrl ei iu (nqrurisnl poalr fi (tl|a(l(.rjzul iFttr.l
inlcrvin. (a onzinrri in motrLb,risllIrl pr!,li{],.lor. in spccial ir (r'l al ll,niIo cizilor' l
'- int('r\rri in nrclirb{}iistl)ul I ( i
| . ir,. r r
zin(l n(uEli( r)qcnL,za :
'- ir)li,n'ijr(. iI m{.1:iboli\rrlrtt !i:,sinriior. t)r:rtt. rt l]rl L .r' , zjr ,,,1,.{l,rol,rllli :, J n,"folipiitetor.
I'1. . ,jr ,.,,,\i,t 11Il .r., -,lr i ,, j.
tavori,r'lr.
J)oilu(1.ril (ie.!trr.1_ti( i11 lim))rt
_
I.r,rlr.r
..,,r,r.
1",^: ca pr.ori,trlor.:
rrlnr,, rr irl(,. r L a(,1iri1rt1oa i,)iDrii
(( lrui L(,\ Il{,r1 :i l,las).
N.\1,ia TilDic:r .str ;n )Iodie de : 4 nr!. T,a
-t,,)r!ivi, in trriot!ii' corDt)eLi(i()nair, cin(l rk!ir |::(Lrlar osk irtons. (1.)za iccesar'ar L's1r,dr, l: ;10 |rr,
, I I

{ |,,I

p, 7i lr) rrrlul ,n,i'1riIi (lc ll zi\[.r1i. .;:r{l .,,

o Driire unrfi p[ot.i(i, !. Iec(rIilnlin
i,rsu'ar.| a 2;0 nr! d. \'itanrini ll.t, caro qrarbeclo
rif ct,r!,r si rh(,, l,r o,,r.i1err a rl zirr(Il.,i trt.l.r.
(1. )'larnb(nll s).
m ?qislr".aza

ViLarlin.t Ilt, (c(rbalamina) fa(c parl(, tr)1 (lin

,f'll I] :sF l.,'\.iL, rn f', I tj,l)1.. ,,,r,1. n)J.(.tri,
rr,t( l(, oe bere !tc,
riotui oi r'n or.eani$n sc l)rezi )Lii astl.]:
\rirrul{J/,' Dr,t,l',\a,..,.^lor tr.n.r.r torIl).IFl
I rn.rrir (1.r..1,,r.^ 1,.r. .i .....i,.r\. ,uii.irt.,,),
ar'(.rol i iintozn pr(nidelor.. ducind ta uriti_
'.i1 u,r), ,n1)i oa(i:rr t)en1 r ri l.r.cr(,.r celuk,lori
ar( a(li'llr( pr01.cl(ia r, as t)ra (.tot(,lor ti
, 1.rl.ri. in)pi.rli(irr(l i|cillrL,a r,ISIL
a tor,
1..:I,J",' ti, ..r." /,, r,,n.i,. jin, r .r a r,,,iInj l)rin
asi!tl1ar |(,Ia.o1 n c.lulclor rx.r.voase :
sLinrLrl(,ar'ir roll(1,r(,rr rtli(ij!( jrLt[ri (.,)]r(urrral
l:tl)l)uj .ior rlui .i (linrinu!azii a.i(k)za crr(, s(
,,.1,rr.
.1,,p. , i , t',, fi ..r p 1I a |nu Jf,
.
, I'x ' ": :.1 L pr.nlu, rtc ,.,*1on,prr,.,.. .{.
,,
../ r: irr rnr. (\lr a(inri islr.tii l ra tilltr sut(i
i, irr lirrpul (l(,rflir ll-uii (,ti)rrLrtlri.
\c\,,ia ziLri(ar (sl{, irr q{,ln! t do 0.0(15 nr! La
,i)friri.:r nlri ales la r.i h (ar.(,r. Lu.nriir.ost{,
(r.sri.ir rri + . t 1rt..u .lr,, ll,ii ,'u(r,t.i t,\ rnt!,1d.r ;,r ri\traf,,a d{. 1,.1.-0.2 nrq (150-- !00 gama), im_
r1 r'l ((L o aiintr,ntllti(, b()ratri in prr)Li(t{..
\titlnti Q. Br, (a(idLr par){lrDio) lD uttitnut iirnp
rt rn (, nr,ri fol.,\ir, ., .pofrivi, deoarecc
. .'lr,r,?r. Fnt.' .-Li,u...r) I t.I tll r.p xir. (s..(l,,re.r
' L r'u1., ) .rk. - jn por aj,r i, r. io,,r.rrrr.i , ,r.a,
..,, ,., r,,,il r.tir.... cu|lr !j, fi .Jlul -i ]a viir;area
() irltpi;l(Li (lin llexi(i. I).r rsurl.n,,u ca (r.iro :irr7i, qljcor.nului si (ocfi( ii,ntul d., urilizare a oxi.rlui \rc r(liu i. I,,.rilr\,! asrrtna nri,'(arilIllui.
ir (Lhn :r asup.a fjcltutui.
A fost {olositr-r la <por_
',,i lniri aleq irr (a7ut clorturilot.
la atiiludi|{,.-ob.
,

linirldu se rezultate bure dupi administal.ea a

;J00 rng pe zi. limp de tr?i zile Gakovlev).
Vitunit& C (aci(lut ascorbic) este o viiamini lri
t[osolubi]i, cale se J:arsette respindita in special tn
r':'g'rul \cgetal (frrct(: si lcgume) ii in p;[lile y0zi
..ln plaL.lnr S'll..l, cclc mai b,,!...r,, rn \ir.,]..: j:.
{ .ril : tru('t,lc,1,. minls. flr.lri\'l',uac.,,/et.. t..,
1(.1(. .itl.i(l. (irirlriii(.. p(x1o( al(.1(. nian(lari tl,,. !1' rhuturilc). nrc|cl('. fragii, c:ipslinilc. iar clintrr 1i-.
qumc: aldcirl \crrle (iurc). ar.(hirrl aras, cenpr,
rarza. r'osiik. spanacul. mor.covul, cal,tofui. hrcnnul
.1(. l)c aseDr(.nca cxlrdcrrl din acelc dr. br,.rd (,11.
tin. o bLrrrli callrilarc dc vilamina (.
lr It,trrul arrin:al. \ilaDrir)a ( sc lrrt{,s1c iI .r,
qancl( (U a.li\'ilnl( frxxlionalar r ar.,, ouin sirlt i
.Ut,..,r, r,.,1,
i'?ru.. llr..i.h
,rln, ,/.N trxl,,rtl{li,rrl,.l,
Ilr \.it,, I,r'r 1,r.lr.l rr '(,i , .. r.
,1,1. i,,l \j,,i:, n. l,rj,L.r ,,r ,j.,b.r \..r(1.. .
Iarrra si t)rirrli\irrir. \rr\.l, ria1rrral( (lc \jtanri ll-r
r' .j.j. j,1l,r.
irr ,r".st,, ,rn,,lln)trrri n i1,,{t r,li.
I l,\: , t, , | ('r,, n,r1r,l r,r.li,.nr.r,.I.,'ir.i. (,. rt.,r, -..u
Iiolr ). ori srrb nn !)ra p11 t)aral( l)r.si (,,rtrrrrrat.]i)r'\'i,

.i .1ri,rr firr t ,trn t r, r.l! d, rn,,.:

'r.i,rirl
(arc s, g,iscs. a\lrizi in conr.rt la ..Ptd(pr.'pl|11(.
Iar"). su(ul rle ({i,tcrz('. (k ).,,rii, iItuzin (1(, brarl !t(..
Pr opal.ar.a alimcnlclor
impxriaDtii
irl n)(,n{ir)cr1.a (anritartii cle yitaminar C (ontjr)utri
jI elo Fi.rbcr.ea & lunqi .lurati, in vtuie n.acope,
riLl' ii ncsmAlluire. (lisu.uqe o mare par.re a ritaminei C din alimcnte. Lis.aroa frxcteioi si l.gunretol
in prezcnta aelului proC ( o clistj.ug.rc apr.oapc
completi a vitaminei C, pc cind uscarea industr.jElii,
:op'ir.

t.1

.r l
a,,trl ,: o o "-l..z.r ,j r. pIr.1 \. ,,..
'.. ,', a. n:.lr. r,n'r. i..' rli-, , r... , r,1,- ., t.. L.
aproapr iiLa(1:r (rIti1alca (i( !ilrniiLri C (lin IrI(.

Itolui vilarninej (l in organis|r csLc toarlr irn

poILanl. lia inlcr\in. ur r(spiralia (elularar fi irr
rDctrbolis)nuI uirr.idclor lipi.lcl(n si trotidcl!r. ll
r,)l i I I{)rnrnr(a k,snlLrlLri (,nriu[( 1i\
.i .l(, ir.,cca- Ia bolnavii .rr. au suli!il lLr(1uri I lrDilist|ar.a .1. vilarrir)ir (' !ribcstc l,n!raroa (ailr!11lui .)sos. \'itanrirra (l lsi!Urar burra lu (ljor:u..rr
..pr[.r"] ..,,-: .j ....||,j ., ::,r,,
i i,-'i'r'.'l'or. l.r 1,..7,..,1",i..an r....,t, ..:,,.
( (,t)trsri i]l licrLl s. nrrirctt(., prcvrniIdu s(, in lrl|,1
Liml) (l(,r{,n(,r.sccIi,a trIrs;i a lrri. 1rL li rpul .ro,
I I . .lr r,,,i. .. a\hr).r,i.
LrLr irlr l]r.
VjliInir)r ( Driirosl(, a(tiL roa aILi1o\i(li l ti(1r
ulLri fi (l ,ir!lIrsr UlLri o rrTist,,nll gIrr(,r'rt , r:i
,rir 1, la inrln,lrLri\ilri. i stntia Irta rt,, t;otilr irl(!l,) (r)rtrL!ioas(. I| i]llirzio al)ruilja obosclii, .tar
rrrr)rui alilrL li ip r i1 L sLc ir |i isL|rL1i. rlLr)r t L.
r:. r' l. l' '
\llrrlca sporljvi, villlnri]la (l 1lu irLbrii. lttnr;r)t!
L|a1ri cp(rr(1i.. sau r)unr:ri inrijrtr,rt! s1ar1. (.i sisI

',ri:i,

liiJor'.

.'

, .t.,rl .,,

.i,i..

...

L.5jP

N.]voia (i. vilami]li C i. (k{1r'sul a !.1 d. ,)i,,

(slc, perrlru un orn obisnlrii, .l(, 75 nrg (in rnedi.
I m!-i kilocorp). A(,asti crnLjiaro trebdic Drarilil
alunci (ind esi(, volba .k, un climat cald. de erec.
iuaroa unui efor'l muscular mare, de o alirncntalie

in griisimi ij vitamini A, d boli infe.rjin 1inrp.r. ., .\iLai.i spo,.r.\o. r-rojq ue \jLr

'1.rn. ( L- le. , :r. l-0 i 20 | m- .n 2t .t,. or.", ii,.
''r p..ur.rr d. ,..r ,,.. ll p:, at:.FF raniirao,
.r. r0r 100 l, ,, li r,,,i op'n-:r?d ct iar
pe.r:r
u! n: .., 24 o ,P-,kuo,
"
.\..J.rr
(...
dolJ
.
frr. ,..tr rr... !..n p.. ... f.olLr ,ulb ra i ,ri..,^-.
bc,gau.

rnsornnl.. e\clLatrl! cfampe eic.

Lr clrrscle d. Iond si mare Jond este indicat sd
s!_ra cu r.a .+0. 50 minuto inainte dc slarr
100-

.
',,,,,11

I J pr ,i ,,,,^

l1

r-inror

1,,1,\,,:

..r!,

.i','

i. pri ,, ,l .t". -i .:rJ .r C.

. .':,.uv ra,. .r,u. , i .prj.
,. J..
,1." ,i .. ,, .r I r.. , b, ,.a,. 1 u.. ...,.
^ pd.f..
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, . . llrr,,.,.. ,,"
i, .r,
1., 1-' :1..
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r^
lp
1,'1.
b,F
plo',
p, t/
:, ^i, . i -.' .,
i . '.4
,-.isij" ' p,. i ."d. ., ,^ ,, .b",
rr r, I I ,,fli, ,. , e \'rfli,r . ,,rb
d.,
sLr'r.r. r'lt ..i. .(o, .ri. _dj ub..r, ra .leorm.
labier.
\t't nr,o'
b.a,.. .."\., rr.rir
1r...

r ". , ", . u: I s.upr.r vi .n.:r,et.,,r,ip,r\ ;t^t.a:tu

..Lol.. l. .. s-.^-1,
tn pc"."l in a,im.ni.
r.' p-_r' " /i
\,,'.
pla . ,,
r', ,:, r, ," I j L, t.1d".
rb 1 . m" Ll

L nil,.^r. \,ndi .-.

ll t,i.,,,, .i . ,.r,^.j.
pc.,r,. n .1o\ pr nFa nLaf,j. a.,.

'." boj,,,.;1 \ l'1.-r F,jc,

r!.r.t^a iu.n)i.l a dl
mina E.
86

piir a atb. pr
.t..,..u_ \.,1-

Itolul vitaminei E in olganism poniP fi sL'hr - ajutar cresLcrca ti repmduc0rea i pexllll

accasla csle dcnumila vitamirn rcr.lilir:rtii fi sr{,rjI i1r'i I ii I
la]JatiTeazi dcpozjrar!a .qlicoq.DlrlLri in iici,i
ti Drufchi i
:n[cIvrne r:r n\ir,it.,fca ,.r,,11r r .i t.if.:.dn:
aro prDliollili nniioxi(lanLo, !ricsorirxl cr)r:.
.

sumul (lc oxiq0n i

rl1:ir.si(' {lpl.ii

t.r IuD(,ljonataL a nus(h[,

orir Lrbu:,,r.,1r,J,.r,,r',.,. .l]tid, -.,. ..,:
bLr, :i I ili/ar, .r urir lluLLr
A ' r' t-,,t rinr,
, r t. ,, ,, ,r
. rrr I.,
n' .,'i, L..r'a \t,o..'\ Lr o, r. r,
. ,r . I i. a' r, rJ r.,. j' ,ir' \ S . r,, ..r.
rrD-.. : i
' .lr i. l) ,,-.r, ti. rnor. o,
\Ieccsiialea de vitarninl l, ta om .st. ..ni t,
lr :;n 'r.. ,.21 o .. ,j .f
roalc .r.ste pini la 50 70 n1o.
Avitaminozi J,l dxcc la rLlr.ofii rrrLrs(utar! !r.a1.,.
la lr!ericr i.s(r11.r rrlrr!(t)rirlui (a1(lia(. unnaliL
(:.
ln:rLrlnricnt:i c.rrdia(ri, jar' ;r1 cazuri nrai qrar:e, t.
rlt!cn,,r.rc.r1a sislonr i t)(r'\os. ir acr,tlri tin:r;
j, p,)l rno, u(,, c(T(,rir(., .tc(rtci|i{,ri os,n,ir. r)rr\,hr
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