Ce inseamna o portie?

Dupa cum probabil bine stiti, de multe ori in recomandarile nutritionale gasim termenul de portie. Dar ce inseamna o portie?

Cereale, paine, orez, paste fainoase:

1 felie de paine de 30 de grame;

2 linguri de mamaliga pripita;

3 linguri de cereale integrale;

1/2 cana orez/paste fierte;

1/2 covrig/corn;

2 biscuiti simpli;

1 lipie mica cu diametrul de 20 cm;

1 pumn de crutoane (pesmeti);

1/2 cana porumb fiert sau 1 stiulete fiert;

1 clatita mica, fara continut.

Legume şi vegetale:

1 bol de legume crude, variate (salata, spanac, castraveti, rosii, varza, ardei)- 250 g;

1 cana de legume fierte;

1/2 cana de fasole uscata, mazare, linte, soia fierte;

Fructe:

1 fruct de marime medie (mar, portocala, nectarina, piersica);

2 fructe mici (caise, clementine, mandarine, kiwi, prune);

1 cana de cirese (intregi, cu samburi);

1 cana fructe de padure;

1 felie pepene verde/galben;

1 ciorchine mic de struguri;

1 cana salata de fructe;

3/4 cana suc de fructe neindulcit;

1/4 cana fructe uscate.

Lactate:

1 cana lapte degresat/semidegresat (250 ml);

1 cana iaurt, sana, lapte batut, kefir;

1/2 cana branza dietetica;

60 g de branza de vaci;

1 lingura branza de burduf, urda, parmezan ras;

30 g de cascaval, branza feta, telemea .

Carne, peste, oua:

1 bucata carne slaba de marimea unui pachet de carti de joc;

1 bucata de peste cat o palma cu degete;

1 ou;

2 felii de sunca, salam;

2 ficatei de pui;

1 cremwurst.

Dulciuri si grasimi:

1 lingurita zahar, gem, miere, crema de ciocolata;

4 patratele de ciocolata;

2 bomboane de ciocolata;

2-3 lingurite tort/prajitura;

1 cupa inghetata;

1 lingurita ulei/unt;

1 lingura smantana;

1 pumn mic de masline/ alune.

Alcool:

11-14 g alcool pur;

1 bere de 330 ml ( 5% alcool);

1 pahar vin 150 ml (12% alcool);

45 ml bauturi spirtoase (40% alcool).

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