{"id":1801,"date":"2025-06-11T08:43:11","date_gmt":"2025-06-11T06:43:11","guid":{"rendered":"https:\/\/nutrisense.com.ro\/?p=1801"},"modified":"2025-08-18T17:53:41","modified_gmt":"2025-08-18T15:53:41","slug":"adevarul-despre-painea-de-grau-si-secara-riscuri-ascunse-pentru-sanatate","status":"publish","type":"post","link":"https:\/\/nutrisense.com.ro\/en\/adevarul-despre-painea-de-grau-si-secara-riscuri-ascunse-pentru-sanatate\/","title":{"rendered":"Adev\u0103rul despre p\u00e2inea de gr\u00e2u \u0219i secar\u0103: Riscuri ascunse pentru s\u0103n\u0103tate"},"content":{"rendered":"
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P\u00e2inea<\/strong>, fie c\u0103 este din gr\u00e2u sau secar\u0103, este un aliment de baz\u0103 \u00een dieta rom\u00e2nilor de genera\u021bii. \u00cenc\u0103 din copil\u0103rie, mul\u021bi dintre noi am fost \u00eenv\u0103\u021ba\u021bi c\u0103 p\u00e2inea „\u021bine de foame”, c\u0103 este esen\u021bial\u0103 la fiecare mas\u0103 \u0219i c\u0103 nu poate lipsi de pe masa zilnic\u0103. Cu toate acestea, faptul c\u0103 un obicei alimentar este tradi\u021bional nu \u00eenseamn\u0103 automat c\u0103 este \u0219i s\u0103n\u0103tos.<\/strong> \u00cen realitate, consumul de p\u00e2ine \u2014 \u00een special p\u00e2inea din f\u0103in\u0103 alb\u0103 sau integral\u0103 de gr\u00e2u \u0219i secar\u0103 \u2014 poate avea efecte nocive asupra s\u0103n\u0103t\u0103\u021bii, chiar \u0219i \u00een r\u00e2ndul persoanelor aparent s\u0103n\u0103toase.<\/p>

Glutenul \u2013 un pericol invizibil, chiar \u0219i pentru cei f\u0103r\u0103 intoleran\u021b\u0103<\/h2>

Unul dintre cele mai controversate componente ale p\u00e2inii este glutenul \u2014 o protein\u0103 care se g\u0103se\u0219te \u00een gr\u00e2u, secar\u0103 \u0219i orz. De\u0219i intoleran\u021ba la gluten (boala celiac\u0103) afecteaz\u0103 un procent mic din popula\u021bie, studiile recente arat\u0103 c\u0103 glutenul poate avea efecte inflamatorii \u0219i asupra persoanelor f\u0103r\u0103 intoleran\u021b\u0103 diagnosticat\u0103.<\/strong><\/p>

Glutenul<\/strong> este asociat cu o afec\u021biune din ce \u00een ce mai discutat\u0103: sindromul de intestin permeabil (leaky gut).<\/strong> Aceasta apare atunci c\u00e2nd peretele intestinului devine poros, permi\u021b\u00e2nd trecerea particulelor alimentare, toxinelor \u0219i bacteriilor \u00een s\u00e2nge. Aceast\u0103 permeabilitate intestinal\u0103 poate declan\u0219a reac\u021bii inflamatorii sistemice \u0219i este legat\u0103 de apari\u021bia bolilor autoimune<\/strong> (precum tiroidita Hashimoto, artrita reumatoid\u0103 sau lupusul), dar \u0219i de alte afec\u021biuni cronice cum ar fi migrenele, oboseala cronic\u0103 \u0219i problemele dermatologice.<\/p>

Inflama\u021bia cronic\u0103 \u2013 baza multor boli moderne<\/h2>

Consumul regulat de p\u00e2ine contribuie la men\u021binerea unui nivel de inflama\u021bie cronic\u0103, sistemic\u0103,<\/strong> \u00een organism. De\u0219i nu produce simptome imediate, inflama\u021bia cronic\u0103 este un factor major \u00een dezvoltarea unei game largi de boli, printre care se num\u0103r\u0103: boli cardiovasculare, boli autoimmune, cancer, afec\u021biuni neurologice, diabet de tip 2.<\/strong><\/p>

P\u00e2inea \u0219i riscul de diabet de tip 2<\/h2>

P\u00e2inea, \u00een special cea alb\u0103 sau foarte procesat\u0103, are un indice glicemic ridicat, ceea ce \u00eenseamn\u0103 c\u0103 determin\u0103 cre\u0219teri rapide ale glicemiei. Acest efect for\u021beaz\u0103 pancreasul s\u0103 elibereze cantit\u0103\u021bi mari de insulin\u0103, iar \u00een timp, poate duce la rezisten\u021b\u0103 la insulin\u0103 \u2014 un precursor direct al diabetului de tip 2. Chiar \u0219i p\u00e2inea integral\u0103 poate avea un impact glicemic semnificativ, mai ales \u00een cazul unui consum frecvent \u0219i \u00een cantit\u0103\u021bi mari.<\/p>

\u201eCump\u0103tarea\u201d \u2013 un concept adesea gre\u0219it \u00een\u021beles<\/h2>

Un aspect esen\u021bial care nu poate fi ignorat este modul \u00een care oamenii \u00een\u021beleg recomand\u0103rile legate de modera\u021bie.<\/strong> Dac\u0103 \u00eei spui unui rom\u00e2n c\u0103 are voie p\u00e2ine „\u00een cantit\u0103\u021bi mici”, de cele mai multe ori va interpreta c\u0103 are voie 1-2 felii pe zi, \u00een fiecare zi. Aceasta nu este modera\u021bie, ci un consum zilnic \u2013 deci, constant \u0219i repetitiv \u2013 care poate duce la efectele negative men\u021bionate mai sus.<\/strong>
Pu\u021bini \u00een\u021beleg cu adev\u0103rat ce \u00eenseamn\u0103 consum ocazional sau „de poft\u0103”.<\/strong> Atunci c\u00e2nd spunem \u201edin c\u00e2nd \u00een c\u00e2nd\u201d, mul\u021bi \u00een\u021beleg \u201ede c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103\u201d \u2013 o frecven\u021b\u0103 deloc inofensiv\u0103 pentru alimente problematice precum p\u00e2inea sau mezelurile, spre exemplu. A\u0219adar, pentru a evita abuzurile \u0219i interpret\u0103rile gre\u0219ite, cel mai s\u0103n\u0103tos este s\u0103 recomand\u0103m eliminarea complet\u0103 a acestui aliment.<\/strong> Nu este o recomandare strict\u0103, ci una realist\u0103, bazat\u0103 pe experien\u021b\u0103 \u0219i pe \u00een\u021belegerea comportamentului alimentar al majorit\u0103\u021bii.<\/p>

Tot la cump\u0103tare am putea discuta \u0219i despre tipul de p\u00e2ine<\/b>. Dac\u0103 reu\u0219i\u021bi s\u0103 g\u0103si\u021bi o p\u00e2ine cu urm\u0103toarele caracteristici, atunci pute\u021bi consuma o felie \u00een fiecare zi: f\u0103r\u0103 gluten (probabil doar din ov\u0103z, hri\u0219c\u0103, quinoa sau linte), nu din porumb, cu minim 8 g de fibre per 100 g (a\u0219adar s\u0103 con\u021bin\u0103 \u0219i t\u0103r\u00e2\u021be, nu doar f\u0103in\u0103 alb\u0103, rafinat\u0103), bogat\u0103 \u00een proteine, ideal s\u0103 con\u021bin\u0103 \u0219i semin\u021be.<\/b> Probabil c\u0103 exist\u0103 astfel de tipuri de p\u00e2ine, dar cine are r\u0103bdare s\u0103 caute \u0219i s\u0103 investeasc\u0103 (probabil nu sunt disponibile nici la pre\u021buri accesibile) \u00eentr-o astfel de p\u00e2ine, chiar pentru propria s\u0103n\u0103tate. Pu\u021bini oameni. Tocmai de aceea, recomand\u0103rile de acest tip nu \u00ee\u0219i au sensul deoarece oamenii nu le vor urma.<\/p>

Tradi\u021bia nu \u00eenseamn\u0103 s\u0103n\u0103tate<\/h2>

Este adev\u0103rat c\u0103 \u00een Rom\u00e2nia p\u00e2inea este un element omniprezent \u00een alimenta\u021bie de zeci de ani, dac\u0103 nu sute. \u00cens\u0103, nu tot ceea ce este tradi\u021bional este \u0219i s\u0103n\u0103tos. \u00cen trecut, p\u00e2inea era preparat\u0103 \u00een moduri diferite, fermentat\u0103 natural, f\u0103r\u0103 aditivi sau pesticide, \u0219i consumat\u0103 \u00een contexte alimentare foarte diferite de cele de azi. Oamenii aveau \u0219i cu totul alt stil de via\u021b\u0103, mult mai activi, mult mai pu\u021bin stres, poluare, produse cosmetice sau de cur\u0103\u021bare chimice etc. Contextul vie\u021bii de zi cu zi era altul. La fel \u0219i comportamentele alimentare erau altele. Oamenii nu m\u00e2ncau la fiecare 2 ore, nu aveau 2 gust\u0103ri pe zi, nu ron\u021b\u0103iau \u00eencontinuu, \u00eentre mese.<\/p>

Ast\u0103zi, p\u00e2inea este adesea f\u0103cut\u0103 din f\u0103in\u0103 rafinat\u0103, lipsit\u0103 de fibre, cu aditivi, amelioratori \u0219i pesticide. Consumul acesteia \u00eentr-un stil de via\u021b\u0103 sedentar, al\u0103turi de al\u021bi carbohidra\u021bi rafina\u021bi \u0219i alimente ultra-procesate, contribuie masiv la \u00eemboln\u0103virea cronic\u0103 a popula\u021biei. Faptul c\u0103 „toat\u0103 lumea m\u0103n\u00e2nc\u0103 p\u00e2ine” nu \u00eenseamn\u0103 c\u0103 to\u021bi sunt s\u0103n\u0103to\u0219i. Din contr\u0103, Rom\u00e2nia se confrunt\u0103 cu o cre\u0219tere alarmant\u0103 a cazurilor de diabet, obezitate, afec\u021biuni tiroidiene \u0219i boli inflamatorii.<\/p>

Merit\u0103 s\u0103 ne reevalu\u0103m rela\u021bia cu p\u00e2inea<\/h2>

P\u00e2inea de gr\u00e2u sau secar\u0103 poate p\u0103rea inofensiv\u0103 \u2014 chiar esen\u021bial\u0103 \u2014 \u00een dieta rom\u00e2nilor. Dar realitatea biologic\u0103 este c\u0103 glutenul, indicele glicemic ridicat \u0219i poten\u021bialul inflamator al acestui aliment \u00eel fac o alegere riscant\u0103 pentru s\u0103n\u0103tate, mai ales pe termen lung.<\/strong><\/p>

Dac\u0103 \u00ee\u021bi pas\u0103 de s\u0103n\u0103tatea ta \u0219i a familiei tale, este momentul s\u0103 prive\u0219ti p\u00e2inea nu ca pe o necesitate, ci ca pe un aliment op\u021bional, care trebuie consumat rar, cu modera\u021bie sau \u00eenlocuit complet cu alternative mai nutritive \u0219i mai pu\u021bin inflamatorii. Hai s\u0103 \u00een punem \u00een aceea\u0219i categorie cu pizza, fast food, pr\u0103jiturile. Adic\u0103 nu le elimin\u0103m complet din alimenta\u021bie, dar le consum\u0103m foarte rar, doar de poft\u0103 sau r\u0103sf\u0103\u021b, iar dup\u0103 consum, ne asigur\u0103m c\u0103 suntem activi \u0219i c\u0103 mergem m\u0103car la o plimbare de cel pu\u021bin 30 min, \u00een ritm alert.<\/p>

Cu ce putem \u00eenlocui p\u00e2inea<\/b>, dac\u0103 \u021binem neap\u0103rat? Cu rondele sau p\u00e2ine de ov\u0103z (ce con\u021bin fibre \u0219i t\u0103r\u00e2\u021be de ov\u0103z. Aten\u021bie! Nu rondele de orez!) sau cu rondele sau crackers de hri\u0219c\u0103. Sau p\u00e2ine f\u0103cut\u0103 \u00een cas\u0103 din linte, sau quinoa, semin\u021be de in etc.<\/p>

\u00a0<\/p>

References:\u00a0Brouns F, Rooy GV, Shewry P, Rustgi S, Jonkers D. Adverse reactions to wheat or wheat<\/em><\/p>

components. Comprehensive Reviews in Food Science and Food Safety. 2019; 18(5):<\/em><\/p>

1437 1452.<\/em><\/p>

2.\u00a0Junker Y, Zeissig S, Kim SJ, et al. Wheat amylase trypsin inhibitors drive intestinal<\/span><\/em><\/p>

inflammation via activation of toll like receptor 4. J Exp Med. 2012;209(13):2395 2408.<\/em><\/p>

doi:10.1084\/jem.20102660<\/em><\/p>

3.\u00a0Vojdani A, Perlmutter D. Differentiation between Celiac Disease, Nonceliac Gluten<\/span><\/em><\/p>

Sensitivity, and Their Overlapping with Crohn’s Disease: A Case Series. Case Reports<\/em><\/p>

Immunol. 2013;2013:248482. doi:10.1155\/2013\/248482<\/em><\/p>

4.\u00a0Parzanese I, Qehajaj D, Patrinicola F, et al. Celiac disease: From pathophysiology to<\/span><\/em><\/p>

treatment. World J Gastrointest Pathophysiol. 2017;8(2):27 38.<\/em><\/p>

doi:10.4291\/wjgp.v8.i2.27<\/em><\/p>

5.\u00a0Aziz I, Hadjivassiliou M, Sanders DS. The spectrum of noncoeliac gluten sensitivity. Nat<\/span><\/em><\/p>

Rev Gastroenterol Hepatol. 2015 Sep;12(9):516 26. doi: 10.1038\/nrgastro.2015.107.<\/em><\/p>

Epub 2015 Jun 30. PMID: 26122473.<\/em><\/p>

6.\u00a0<\/em>Almeida LM, Gandolfi L, Pratesi R, et al. Presence of DQ2.2 Associated with DQ2.5 Increases<\/i><\/p>

the Risk for Celiac Disease. Autoimmune Diseases . 2016;2016:5409653.<\/i><\/p>

doi:10.1155\/2016\/5409653.<\/i><\/p>

7.\u00a0Dysbiosis: Brown K, DeCoffe D, Molcan E, Gibson DL. Diet induced dysbiosis of the intestinal microbiota and the effects on im mun ity and disease.<\/i><\/p>

Nutrients. 2012;4(8):1095 1119. doi:10.3390\/nu4081095<\/i><\/p>

8.\u00a0Junker, Y. et al. (2012). Wheat amylase trypsin inhibitors drive intestinal inflammation via<\/i><\/p>

activation of toll like receptor 4. The Journal of Experimental Medicine , 209(13), 2395<\/i><\/p>

2408.<\/i><\/p>

9.\u00a0Fasano, A. et al. (2015). Nonceliac Gluten Sensitivity. Gastroenterology , Mar. 2015, 1 10.<\/i><\/p>

10.\u00a0Tilg, H. et al. (2013). Proinflammatory Wheat Attacks on the Intestine: Alpha Amylase<\/i><\/p>

Trypsin Inhibitors as New Players. Gastroenterology , 144:7, 1561 1563.<\/i><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Book an appointment<\/u><\/b><\/a>\u00a0dac\u0103 vrei s\u0103 afli mai multe despre mine \u0219i abordarea mea asupra nutri\u021biei \u0219i a stilului de via\u021b\u0103 s\u0103n\u0103tos.<\/p>

Sau dac\u0103 vrei pur \u0219i simplu s\u0103 verifici c\u0103 felul \u00een care te alimentezi \u00een prezent este corect sau nu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Cristiana\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

P\u00e2inea, fie c\u0103 este din gr\u00e2u sau secar\u0103, este un aliment de baz\u0103 \u00een dieta rom\u00e2nilor de genera\u021bii. \u00cenc\u0103 din copil\u0103rie, mul\u021bi dintre noi am fost \u00eenv\u0103\u021ba\u021bi c\u0103 p\u00e2inea „\u021bine de foame”, c\u0103 este esen\u021bial\u0103 la fiecare mas\u0103 \u0219i c\u0103 nu poate lipsi de pe masa zilnic\u0103. Cu toate acestea, faptul c\u0103 un obicei alimentar […]<\/p>\n","protected":false},"author":2,"featured_media":1802,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[70],"tags":[20,121,21,119,120],"class_list":["post-1801","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritie","tag-carbohidrati","tag-gluten","tag-paine","tag-paine-de-grau","tag-paine-de-secara"],"_links":{"self":[{"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/posts\/1801","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/comments?post=1801"}],"version-history":[{"count":31,"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/posts\/1801\/revisions"}],"predecessor-version":[{"id":2407,"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/posts\/1801\/revisions\/2407"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/media\/1802"}],"wp:attachment":[{"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/media?parent=1801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/categories?post=1801"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrisense.com.ro\/en\/wp-json\/wp\/v2\/tags?post=1801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}