{"id":6309,"date":"2014-03-17T14:04:00","date_gmt":"2014-03-17T12:04:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/prof-wentzel-viljoen-se-riglyne\/"},"modified":"2017-04-23T19:09:07","modified_gmt":"2017-04-23T17:09:07","slug":"prof-wentzel-viljoen-se-riglyne","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/prof-wentzel-viljoen-se-riglyne\/","title":{"rendered":"Gesonde dieetriglyne"},"content":{"rendered":"<div>\n<p>Die voedsel gegronde-riglyne (<em>Food-Based Dietary Guidelines<\/em>) vir alle Suid-Afrikaners is aan die einde van 2013 gepubliseer. Hierdie dieetriglyne is saamgestel om kort, positiewe riglyne aan die publiek te gee ten opsigte van keuses oor voedsel en vloeistowwe. Indien dit gevolg word, sal die dieet aan die voedingsbehoeftes van die populasie voldoen en terselfdertyd die risiko vir siektes soos oorgewig, diabetes, hartvatsiekte en kanker verminder.<\/p>\n<p>&nbsp;<\/p>\n<h4>Die riglyne is as volg<\/h4>\n<p>1. Geniet \u2019n verskeidenheid voedselsoorte<br \/>\n2. Wees aktief<br \/>\n3. Maak stysel (volgraan) deel van die meeste etes<br \/>\n4. Eet gereeld dro\u00eb bone, ertjies, lensies en soja<br \/>\n5. Eet elke dag baie groente en vrugte<br \/>\n6. Gebruik elke dag melk, maas en\/of jogurt<br \/>\n7. Vis, hoender, vleis of eiers kan elke dag ge\u00ebet word<br \/>\n8. Drink genoeg skoon water<br \/>\n9. Eet vet spaarsamig. Kies groente-olies eerder as harde vet<br \/>\n10. Gebruik suiker en voedsel\/koeldrank hoog in suiker spaarsamig<br \/>\n11. Gebruik sout en voedsel hoog in sout spaarsamig<br \/>\n12. Indien jy alkohol gebruik, drink verstandig<\/p>\n<p>Gewigsverlies vind plaas omdat jy minder energie inneem as wat jy benodig. \u2019n Tipiese gewigsverlies-dieet vir \u2019n volwasse vrou sal ongeveer 5 000 kJ per dag verskaf terwyl die vir \u2019n volwasse man ongeveer 7 200 kJ sal verskaf. Kom ons kyk na waar die energie vandaan kom en vergelyk dit met die dieet voorgestel deur prof. Noakes.<\/p>\n<p>Energie. Koolhidrate<br \/>\n(\u00b1 50% van energie) Prote\u00efen<br \/>\n(\u00b1 20% van die energie) Vet<br \/>\n(\u00b1 30% van energie)<br \/>\nMan 7 200 kJ &#8211; 212 g 85 g 57 g<br \/>\nVrou 5 000 kJ &#8211; 147 g 59 g 39 g<\/p>\n<p>Die prote\u00efenporsie van \u2019n handpalmgrootte is ongeveer 120 g wat dan gelyk is aan 260 g vir die dag (neem aan daar word met elke ete 120 g ge\u00ebet).<\/p>\n<p>360 g beesfilet = 111 g prote\u00efen<\/p>\n<p>Die gram koolhidraat op \u2019n gebalanseerde dieet is dus binne die hoeveelheid van 25 \u2013 200 g koolhidrate per dag wat prof. Noakes aanbeveel vir atlete, maar baie ho\u00ebr as die 25 \u2013 50 g wat hy vir individue aanbeveel.<\/p>\n<p>Die prote\u00efeninhoud van prof. Noakes se dieet is ho\u00ebr as die van \u2019n gebalanseerde dieet, maar vir \u2019n man is dit nie eens dubbel nie.<\/p>\n<p>Die groot verskil l\u00ea dan waarskynlik in die hoeveelheid vet wat ge\u00ebet word. Dis moeilik om te bepaal presies hoeveel gram vet die Noakes-dieet bevat omdat jy kan eet soveel soos wat jy wil.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Die voedsel gegronde-riglyne (Food-Based Dietary Guidelines) vir alle Suid-Afrikaners is aan die einde van 2013 gepubliseer. Hierdie dieetriglyne is saamgestel om kort, positiewe riglyne aan die publiek te gee ten opsigte van keuses oor voedsel en vloeistowwe. Indien dit gevolg [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":44195,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2950,667],"tags":[90,829,2690,4028,5555,9506],"class_list":["post-6309","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieet","category-gesondheid","tag-kanker","tag-diabetes","tag-hartsiektes","tag-gesonde-eetgewoontes","tag-gesonde-leefstyl","tag-stysel"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gesonde dieetriglyne | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/prof-wentzel-viljoen-se-riglyne\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gesonde dieetriglyne | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Die voedsel gegronde-riglyne (Food-Based Dietary Guidelines) vir alle Suid-Afrikaners is aan die einde van 2013 gepubliseer. 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