Download A CURA DEL DOTT. GUARDO S. RAUL

A CURA DEL DOTT. GUARDO S. RAUL
ONLUS (D.Lgs. 460/97)
1
Nutrition and Women's Health
By Dr. Raul Guardo Salinas
Proteins are essential for life!
Protein comes from the greek word "protos" meaning "first element". Proteins are essential for
growth and repair, to maintain functionality and structure of the body and of all living cells.
Hormones, like insulin, check blood sugar levels; enzymes such as amylase, lipase and
protease, are crucial in the digestion of food; antibodies help us fight infection while muscle
proteins make contraction possible, etc.. So proteins are absolutely essential for life!
Amino acids; the bricks
Proteins consist of amino acids (the building blocks) linked together. An average protein may
contain 300 or more amino acids. Each protein has a specific number of amino acids, arranged
in a precise sequence. The shape of the molecule is important because it often determines the
function of the protein. There are about 20 amino acids commonly found in plants and animals.
The protein cycle
After we eat, proteins are broken down through digestion into amino acids. The amino acids are
then absorbed and used to build other proteins in the body. An adequate daily intake of protein
and energy ensures the continuation of this cycle.
Dietary sources
Proteins are found in different types of food. Animal protein sources, such as meat, poultry, fish,
eggs, milk, cheese and yogurt, provide proteins of high biological value. Vegetables protein
sources, such as legumes, cereals, nuts, seeds and vegetables provide a low biological value in
proteins. However, since the limiting amino acid tends to be different in a variety of plant
proteins, a combination of proteins from different vegetable sources in a meal (ex. vegetables or
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legumes with cereals), often results in a blend greater biological value. These combinations are
generally found in recipes of traditional dishes from different continents (ex. beans with rice,
pasta or cassava bread with chickpeas, lentils and potatoes, etc.). Omnivorous diets (containing
foods derived from animals and plants) in the developed world provide adequate amounts of
protein. However, subgroups of the population who avoid eating animal based foods may have
difficulty in achieving an adequate protein intake.
General Recommendations
In order to maintain a balanced protein level (protein accretion) required for sufficient growth
and repair of body tissues, 10-15% of our calorie intake should come from protein.
Carbohydrates (carbs)
When speaking of carbohydrates, we refer primarily to starch or foods like pasta, bread, rice,
potatoes, which are also considered to be the main opponents of fitness and are, therefore, the
first to be drastically reduced (even eliminated), when undergoing a self-prescribed weight -loss
diet.
From a chemical point of view, carbohydrates can be divided into: monosaccaride, or
carbohydrates consisting of a single molecule including the presence of glucose and fructose,
disaccharides, which consist of two carbohydrate molecules, including maltose ( formed from
two glucose molecules, mainly present in barley and corn), sucrose (made up of one molecule
of glucose, one of fructose and lactose, such as is found in sugar cane and sweeteners in
general) and lactose (formed by one molecule of glucose and one galactose, as in milk sugar);
polysaccharides, or carbohydrates formed of many molecules, contain starch cultivated from
corn seeds, legumes and potatoes, as well as cellulose which is one of the fundamental
components of the structure of plant cells. In general, carbohydrates are considered an
important and fundamental source of energy for all living organisms. From this statement we
can conclude that it is vital that man maintain a regular daily intake of carbohydrates, and the
common belief of carbohydrates as a hinderance to fitness is certainly reduced. In fact, the right
amount of carbohydrates may even be necessary to defeat excessive fat .
The first point to make is that all carbohydrates, including the disaccharides and
polysaccharides, are transformed during the metabolic process in mono, and one each of these
molecules play then goes to a precise function. Carbohydrates, besides being an immediate
source of energy are essential to our body to digest proteins and lipids to destroy. The reason
why carbohydrates are often viewed with fear is that, if taken in quantities exaggerated, high
blood sugar can stimulate insulin accelerates the formation of new fat cells and creating a sense
of weariness and fatigue. Rich foods complex carbohydrates like pasta, bread and rice or
disaccharides such as sugar and milk, or the many vegetables that contain simple
carbohydrates, should therefore not be excluded from a healthy diet, even if it has as goal
weight loss, but are simply made in such quantities that carbohydrates can raise their energy,
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burn fat.
In conclusion then simply pay a minimum of attention to the quality and quantity of
carbohydrates
in
food.
Vitamins
Are among the micronutrients that should be taken daily because they cannot be synthesized in
the body. According to their solubility, they are classified as:
 soluble vitamins, (meaning soluble in fats): these include vitamins A, D, E and K;
 water-soluble vitamin: are vitamins C, B1, B2, B5, B6, PP, B12, Bc and H.
Discovery
The discovery of vitamins began with the observation that a diet consisting of carbohydrates,
lipids, proteins ad mineral salts was not enough to ensure proper development and growth of an
organism. Certain vital growth factors had to be added. The necessary amount of vitamins
varies from one species to another. For example, humans are the only species that require
Vitamin C in their diet.
Classification
Vitamins come in a variety of chemical structure. At present, they are divided into two groups:
Water soluble vitamins (vitamins B and C) and Fat soluble vitamins (vitamins A, E, D and K).
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Use
Vitamins should be taken regularly over a period of time. Only some have a specific required
daily amount (vitamins A, D, PP, folic acid, B1, B2, B6 and B12). Vitamin requirements depend
on the physiological and/or pathological state of the individual. Age, sex and whether the
individual is pregnant or nursing.
Vitamin deficiencies and the diseases that occur from them, such as pellagra, beriberi and
rickets, are a major problem in developing countries. These are caused either by malnutrition or
the fault of unhealthy food taboos that exist in these countries. Developed countries must deal
with hypervitaminosis caused by an imbalanced and excessive diet that lacks certain vital
nutrients. A restricted or vegetarian diet often does not supply the body with the vitamins that it
needs, while high-calorie diets often lead to an overdose in other substances that may wash out
the fat and water soluble vitamins. Even some medications or the excessive use of industrial
products may interfere with the absorption or activity of some vitamins. Some methods of food
preparation and cooking may result in the deterioration of vitamin nutrients (although
susceptibility to physical or chemical agents is the same for all vitamins). But even these
procedures will not diminish the concentration of a vitamin below 50%.
It is difficult to accumulate water- soluble vitamins in the body because they are quickly
eliminated along with urine while the fat-soluble vitamins are stored as tissue and used up at a
slower rate. This allows the possibility of toxicity and also explains why it is wise to never
exceed the recommend dosage. It is also known that, if the recommended dosage is exceeded
by over 10 times, it may cause additional negative pharmacological effects.
Enzymes
Enzymes are proteins that catalyze (increase the rate of) chemical reactions. The molecules at
the beginning of the process are called substrates, and the enzyme converts them into different
molecules, called the products. Enzymes work by lowering the activation energy for a reaction,
thus dramatically increasing the rate and temperature of the reaction. Enzymes are not
consumed by the reactions they catalyze, nor do they alter the equilibrium of these reactions.
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They are produced by living cells. Some
substrates are homogeneous (consisting
of only one cell group) while others are
compound (made of groups linked by the
protein protease). Each enzyme acts on a
single substrate and partakes in only one
step of the reaction. Metabolic or complex
reactions require the coordinated activity
of several types of enzymes. In fact, every
individual contains more than 2000
different enzymes. Through these reactions we can recognize six macro-groups of enzymes:
oxidoreductases, transferases, hydrolysis, lyase, ligase, and isomerase.

Raw and unpasturized foods are much easier to digest because they already
contain the necessary enzymes in them for the digestive process.

Our stomach is made up of differnent functional areas: the upper area of the stomach,
where the ingested food rests temporarily without being attacked by acids or
enzymes, is where the food begins a process of auto-digestion of itself. This can only
happen with raw and biological foods.

According to the american enzymologist, Edward Howell, this area of the stomach,
through the auto-digestive process (in which enzymes partake) then releases
carbohydrates at 50% , protein at 30% and fat at 10%.
This autodigestive process of food is, according to Howell, extremely important because it
protects our pancreas from a stressful overload and allows our organism to benefit from the use
of enzymes for the activity of our immune system, energy production, etc.
Better digestion not only allows quality nutrient assimilation but it also prevents the production of
indigested macromolecules that, having escaped the intestinal wall, are transformed into strong
allergens which can cause a series of internal and external diseases.
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Minerals in food
Minerals in food make up only a handful of grams. For this reason
they are commonly referred to as “trace substances”. But even
though they are needed only in small quantities, they are still
essential for life and good health of a human. It is estimated that
they account for about 4-5% of a person’s weight. These are
inorganic, non-energetic materials that ensure the continuity of
various human body functions to continue. For example, they make
up the “plastic function” that provides strength to bone tissue, they
play a role in regulating the acidity in soft tissue and act as
catalysts in many chemical reactions. Body development can only
occur when there are adequate amounts of minerals present: cells
and tissues can only grow if the minerals are allowed to penetrate
the cells and expel the waste products. Finally, an adequate supply of minerals is the “condition
sine qua non” for the main parenchyma (type of tissue) of the heart and nervous system to
perform its functions properly. Unlike other nutrients, such as lipids, minerals do not provide
energy. However, they are still essential in allowing chemical reactions to occur, which, in turn,
produce their own energy. Like some amino acids, minerals must be expelled from the body
because they cannot be absorbed. Supplies of minerals in food sources can be found in regular
meals, drinks and food dressings. As with all other nutrients, in order to maintain a good level of
minerals in the blood, there must be a regular intake because they are constantly being
removed through the body’s excretory process. Once again, it is very important to maintain a
diet that is both balanced and filled with variety. Keep in mind that a balanced diet, which
consists of fruit, vegetables, cereals and certain quantities of meat and fish, is able to provide
your organism with the salts that are necessary to it’s growth, development and overall health.
Calcium
Calcium is mainly found in the skeleton and teeth, the rest is dispersed in the cells and blood. A
correct dosage of calcium allows muscle contraction, blood clotting and the transmission of
nerve impulses. Calcium is found in dairy products, such as milk, eggs, cheese, fish and
legumes. The average daily recommended intake is about 800 mg. A deficiency of calcium
causes bone disease, such as rickets, osteroporosis and tetanus. Too much calcium can result
in nausea, vomiting, drowsiness and kidney stones.
Phosphorus
Phosphorus is widely distributed in the bones and teeth and is also found in muscular tissue
and blood. It plays a key role in the production of energy. Foods containing high levels of
phosphorus are milk, cheese, meat, fish and legumes. The daily intake amount recommended is
the same as that of calcium. A deficiency in phosphorus commonly results in weakness, bone
demineralization and malaise while too much causes calcification and ossification of soft tissue.
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Magnesium
Like phosphorus and calcium, it’s found primarily in the bones but is also present in both
nervous and muscular tissue. The daily intake amount recommended is 250-350 mg for adults.
Nuts, cocoa, tea leaves, almonds and spices such as ginger and cloves contain high quantities
of magnesium. A deficiency leads to anorexia, vomiting and increased excitability. To the
contrary, a lack of magnesium in the body can cause heart and breathing problems.
Sodium
Joins together with potassium to form the potassium-sodium pump which is important for the
nutrient trade between cells. Salt, cheese and sausages are all rich in this mineral. A daily
intake of more than 4 grams promotes hypertension while a deficiency can lead to anorexia,
nausea and vomiting.
Potassium
Potassium maintains equilibrium between the salt-water and acid-base balance. It is also
essential in nerve transmission and the regulation of arthritic pressure.
Beans, peas, spinach, asparagus, potatoes and bananas are all rich in potassium. The average
daily intake amount is about 3 grams. A lack of potassium commonly causes muscle cramps
and, more often, abnormal heart rhythm. An excess may even lead to cardiac arrest.
Chlorine
Chlorine is found primarily in the stomach, where it participates in the digestion of the food
bolus. It can also be found throughout nature, particularly in rock or mountain salt which is then
used as table salt. Daily recommended chlorine intake is between 1-5 grams. A lack of chlorine
is mostly pronounced in muscle cramps and, when in excess, vomiting.
Sulfur
Sulfur is essential in hair, nail and cartilage development and growth. It’s contained primarily in
animal protein.
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Anemia (Iron Deficiency Anemia)
Anemia from an iron deficiency occurs when the body lack the iron it needs for the biosynthesis
of haemoglobin. Among the main causes of anemia, there is reduced nourishment, low
absorption, an increased recommended daily intake and blood loses.
Even a generic alteration has been recognized to assist iron-deficiency anemia.
Iron is an essential nutrient to our body. It is found primarily in red
meat, in fish, in dark chicken meat and turkey, nuts, seeds, dried
fruit, vegetables and breakfast cereals. The World Health
Organization estimates that 600-700 million people worldwide
suffer an iron deficiency, making this the most common nutritional
health problem.
This is true especially true in developing countries. While blood
loss (for ex. By infection) may be the at the root of the problem, in
Western Europe iron deficiency is usually the result of a poor
mineral intake in regular diet.
The effects of a poor intake of iron are far reaching. In order for
haemoglobin (the red pigment in blood) to successfully continue to transport oxygen to all the
cells in the body, it is essential that it can rely on a strong iron level. The first symptoms of
Anemia are tiredness and fatigue. Women who eat little chicken and fish or choose a solely
vegetarian diet are at a greater risk of being affected by this deficiency. Even if a girl seems
outwardly healthy, low levels of iron have a very negative impact on concentration ability, for
example, which then results in poor school performance. Neo-vegetarians must be especially
careful, as they often exclude meat from their diet without knowing what to replace it with. It’s
important that dieting or vegetarian women understand that they must eat foods rich in iron or
replace them with food supplement pills. Research now also shows that a lack of iron reduces
brain functionality, resulting in poor memory and learning ability. It could therefore be very
important to enhance iron intake for those, both adult and adolescent, that run the risk of not
meeting the required iron level through their diet. Not only does the brain suffer from a lack of
iron in the blood, but even pregnant women and elderly should be careful. If a pregnant mother
suffers an iron deficiency it could be passed on to her unborn child who may, in return,
potentially suffer slow cerebral growth because of it. In the elderly a poor diet and a reduced
ability to absorb iron through the digestive tract usually determines their state of anemia.
Whatever the age or sex of the individual, an iron deficiency, in the long run, will lead to a
loss of sense of pain, it will interfere with the mechanisms that control body temperature,
result in hair loss, and decreases the efficiency of the immune system, allowing
vulnerability to infection. For all these reasons it's important to keep a close watch on
your iron intake.
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How to recognize an iron deficiency
To determine the cause of these symptoms, a doctor must prescribe blood tests to assess the
level of hemoglobin.
The absorption of iron
Our body absorbs about 25% of the iron contained in meat, fish and poultry. Absorption from
cereals, vegetables and fruit is significantly less then that from meat, etc. but it increases when
taken together with vitamin C (found in citrus fruits, grapes, kiwis, bell peppers, potatoes,
fructose and meat and fish proteins). Iron absorption is greatly reduced when these foods that
are rich in iron are eaten along with eggs, wheat bran and tea.
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Tuscan food pyramid (PAT)
Level 1. Fruit and vegetables
In terms of health, fruits and vegetables have a protective role known and confirmed by decades
of studies on the populations of all continents. Eating fruits and vegetables in large quantities
several times during the day, while reducing meat consumption, helps to prevent obesity,
diabetes, certain cancers, and helps to increase life expectancy. Moreover, among the most
frequent consumers of fruit and vegetables, we find less frequent damage to the arteries and
reduced heart attack and stroke risks. When choosing fruit, it’s advisable to select the ones in
their season that are produced locally and that have an intense and vibrant colour (yellow,
orange, red, bright green) because they contain a greater amount of protective substances. Pay
attention, however, to the high sugar fruits like figs, bananas and grapes. These contain a large
amount of calories, which is hardly a risk if coupled with sufficient physical activity.
As for vegetables, cooking them in water may damage some antioxidants more than cooking
them in steam. From this point of viewsteamed vegetables are healthier than boiled vegetables,
because the cooking water , containing the antioxidants, is not removed. It is best to alternate
between raw and cooked vegetables. For boiled vegetables it's best to try steaming or quick
cooking. Fruit follows the same recommendation as the vegetables: seasonal, local produce
and beautiful bright colors. Products in order of the food pyramid are: apples (in Tuscany, "),
black grapes (in Tuscany, Sangiovese, Morellino, Colorino), oranges and lemons, raspberries,
blueberries, blackberries, strawberries, cherries (Tuscany, Pistoia mountain blueberry, cherries
of Lari), peaches, apricots (in Tuscany, Tuscan fishing quince, peach queen of Londa), kiwi,
melon (Tuscany, the Val di Cornia melon), cabbage (in Tuscany, curly kale from Tuscany);
cauliflower, broccoli (Tuscany, Florence cauliflower); Tomatoes (in Tuscany, Florence ribbed
tomatoes, tomato basket, Pisanello tomatoes, tomato smooth rod by Serbian Tuscan) carrots,
red peppers, yellow and green, or endive lettuce, chard, spinach (Tuscany, four seasons vinata
lettuce, spinach Valley Cornia), artichokes (in Tuscany, Tuscan artichoke purple), zucchini,
pumpkin (in Tuscany, Florence round zucchini, zucchini long Florentine, Pisan blackberry
zucchini, winter squash Tuscan), onions, garlic, leek (Tuscany, Tuscan red onion , Certaldo
Onion, onion Treschietto), rosemary, sage.
The traditional products of Tuscany:
vitigno ad uva nera Sangiovese piccolo precoce;
vitigno ad uva nera morellino;
vitigno ad uva nera morellino di Scansano;
mela rugginosa della Valdichiana;
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mela stayman aretina;
mela rotella della Lunigiana;
vitigno ad uva nera Sangiovese forte;
vitigno ad uva nera Sangiovese montanino;
vitigno ad uva nera colorino del Valdarno;
mirtillo nero della montagna pistoiese;
ciliegia di Lari;
pesca cotogna toscana;
pesca regina di Londa;
spinacio tipico della Val di Cornia;
carciofo empolese;
carciofo del litorale livornese;
zucchina tonda fiorentina;
zucchina lunga fiorentina;
zucchina mora pisana;
zucca lardaia;
cipolla rossa toscana;
melone della Val di Cornia;
cipolla di Certaldo;
cavolo nero riccio di Toscana;
cipolla di Treschietto;
cavolfiore fiorentino tardivo;
pomodoro costoluto fiorentino;
pomodoro canestrino di Lucca;
pomodoro pisanello;
pomodoro pallino;
lattuga quattro stagioni.
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Level 2. Cereals
Although cereals are vegetables, they deserve to be talked about separately because they are
almost always eaten as the primary ingredient in transformed products such as bread, pasta,
and baked goods. Studies show that eating whole wheat cereals, and less refined cereals such
as "white" flour, is effective in protecting one from cardiovascular diseases, some kinds of
cancers, diabetes and hypertension. For this reason, products containing whole wheat cereals
are considered a daily nutritional foundation of recommended diets of the more industrialized
countries. Therefore whole wheat cereals could be consumed at almost every meal, but we
must pay extra attention to baked goods (for example: crackers, breadsticks, biscuits) that,
along with the "goodness" of whole wheat, they can carry a lot of fats that aren't recommended.
Besides the newly re-discovered barley, the use of whole wheat is very limited in our region and
it's for this reason that it is important that the consumer understands the importance of returning
to cereals that are not refined or transformed by the industry. At this level we also find extra
virgin olive oil, in addition to being one of the greatest ambassadors of Tuscany in the world, it
possesses beneficial virtues in preventing cardiovascular diseases, cancers, hypertension,
diabetes and certain skin diseases. It is therefore recommended that one use extra virgin olive
oil for both cooking and seasoning: with moderation, of course, considering of the high level of
calories typically found in oils and fats. The products at this level of the food pyramid are: large
bread (in Tuscany: Tuscan bread, bozza di Prato, bread from Montegomoli, bread from Vinca);
pasta, long and short, barley wheat, rice (in Tuscany: barley from Garfagnana, Maremma rice),
tomato soup, ribollita (Tuscan soup), pasta and beans, oil (in Tuscany: Tuscan extra virgin olive
oil, extra virgin olive oil terre di siena, extra virgin olive oil from Lucca, extra virgin olive oil
classic Chianti).
products of Tuscany:
olio extravergine di oliva toscano IGP;
olio extravergine di oliva terre di Siena DOP;
olio extravergine di oliva Lucca DOP;
olio extravergine di oliva Chianti classico DOP;
pane toscano;
bozza pratese;
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pane di Montegemoli;
pane di Vinca;
torta di farro della Garfagnana.
13
.
Level 3. Legumes, dried fruits, nuts and milk
Dried fruit, in particular nuts, hazelnuts and almonds--although up to a few years ago was not
appreciated for it's high content of calories and fats--is rich in a particular type of fat, omega-3
(which causes a ideal balance between good and bad cholesterol) and have other useful
actions for our body. Pay attention however: this group does not include dried fruit that does not
have a shell such as: figs, pineapple, dried apricots. Chestnuts are, however, included in this
group: even though their characteristics are very different from nuts, they are often eaten with
pine nuts or walnuts and can be considered a good source of certain important micronutrients
and therefore they should not be left out. The question of milk and yogurt today is a bit
controversial; it appears that they can help protect from certain types of cancers, to boost the
immune system, reduce intestinal problems and strengthen the bones.
fagiolo cannellino;
fava lunga delle Cascine;
castagna del Monte Amiata IGP;
farina di castagne del Pratomagno;
marrone del Mugello IGP;
farina di neccio della Garfagnana DOP;
pinolo del Parco di Migliarino-San Rossore;
noce aretina;
fagiolo zolfino
cece piccolo del Valdarno;
cecina.
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Fish and poultry
Even molluscs and shellfish are good choices but they should not replace fish in one's diet.
Meat from farm animals, especially chickens and turkeys, better if they're free-range, is
preferable to red meat. This is because poultry contains minor quantities of a particular fat that,
according to research, it tends to increase the worst kind of cholesterol (cholesterol LDL). In any
case, if one eats meat, these are the preferred choices, especially fish. Products at this level of
the food pyramid are: anchovies, sword fish, sea bass, gilthead and trout (in Tuscany: palamita,
trout fario appenninica): chicken (in Tuscany: chicken of Valdarno).
Traditional products of Tuscany:
palamita;
trota fario appenninica del Casentino;
pollo del Valdarno.
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Level 5. Cheese, eggs and potatoes
The consumption of the food products on the second last level should be occasional. These are:
cheeses (particularly aged), eggs and potatoes. Cheese is a good source of calcium, which is
useful for bone growth and formation. On the other hand, they are also rich in saturated fat,
which tilts the balance of the ratio between good cholesterol (HDL) and bad cholesterol (LDL)
towards the bad. The same applies to eggs, if they are consumed in excess. The potato is the
only product from the vegetable world that is found so high in the food pyramid. It is
recognisable from the other vegetables because it is rich in starch and low in fibbers. For this
reason it should be eaten occasionally and not replace vegetables. The products at this level of
the food pyramid are: cheese (in Tuscany: Tuscan pecorino cheese, raw milk pecorino, Tuscan
ricotta cheese, raveggioli); eggs, potatoes (in Tuscany: red potato from Cetica).
The traditional products of Tuscany:
pecorino toscano;
pecorini a latte crudo;
ricotta toscana;
raviggiolo;
patata rossa di Cetica
Via Tosco Romagnola, 15 – 56012 FORNACETTE (PI) – Tel. 0587/423101 – Fax 0587/423133
Cod. Fisc., Part. IVA e Registro Imprese 01289270504 – Albo Cooperative A115410
e-mail: [email protected] sito web: www.agapesociale.it
ONLUS (D.Lgs. 460/97)
16
Level 6. Salami and sweets
Red meat, sausages and cakes should be treated as precious things: a few, but quality. Meat,
especially red, is a major source of saturated fats, that are harmful for the heart and blood
circulation. We should place even more moderation in our use of cold cuts, because of their
high salt content, that they're harmful for blood pressure and, in some cases, the amount of fat
is very high. Other elements found in sausages are linked to the risk of some cancers. Between
cold cuts, the less fatty ones are preferable, such as ham and dried beef. Also cooked meat isn't
free from risks, especially grilled or fried, which should therefore be limited. Sweets should be
consumed in moderation for their high content of fats and sugars, that cause calorie imbalance
in the overall diet. The less elaborate sweets are recommended. Homemade or craft sweets are
far better than industrial. Breakfast cookies, snacks that are not salty should all be considered
"sweets". Also commercial and soft drinks, which contains too much sweetening, are also found
at this level of the pyramid. It's best to avoid risks and consume these products occasionally,
only a few times a week, and carefully selecting the quality. The products at this level of the
food pyramid are: croissant, brioche (In Tuscany: schiacciata alla Fiorentina); cakes, pies (in
Tuscany: schiacciata con l'uva, cenci); biscuits (in Tuscany: zuccherini, frittelle di San
Giuseppe); Florentine steak, salami, finocchiona, sausage (in Tuscany: Tuscan salami, Tuscan
finocchiona).
The traditional products of Tuscany:
finocchiona toscana;
schiacciata alla fiorentina;
schiacciata con l’uva;
cenci;
zuccherini del Mugello;
salame toscano.
Via Tosco Romagnola, 15 – 56012 FORNACETTE (PI) – Tel. 0587/423101 – Fax 0587/423133
Cod. Fisc., Part. IVA e Registro Imprese 01289270504 – Albo Cooperative A115410
e-mail: [email protected] sito web: www.agapesociale.it
ONLUS (D.Lgs. 460/97)
17
Physical activity
People who adopt an active lifestyle are less likely to develop chronic diseases such as heart
diseases and blood circulation, some cancers, diabetes, bone problems, etc. With an physically
active life it is also easier to maintain normal body weight, preventing obesity and overweight
that are important factors in causing many diseases. It does not matter to work out excessively.
It is sufficient to perform a physical activity at moderate levels of intensity: even just a walk of 30
minutes a day can improve both physical and mental state. It's advised to walk or ride a bike
during every day tasks, such as going to work or shopping. And once or twice a week, at least
an hour of more intensive activity.
Water
Doctors, nutritionists and dieticians recommend drinking at least one or two litres of water a day,
because this is the quantity of liquids that we eliminate daily. The body has no reserves of water
and for this reason it's important to replenish its supplies drinking a lot and eating fruit and
vegetables. It's especially important to drink during and after physical activity or in the hot
seasons to make sure to replenish the fluids lost daily. Even tap water is good: it's cheap, does
not pollute because it has no packaging and is safely checked.
Wine
The main Tuscan ambassador in the world has no place in the food pyramid, but beside it,
because it is not an essential food, but a good "stimulant". A moderate use is advisable because
it contains alcohol, a dangerous substance in many points of view. Healthy adult men should
not consume more than two cups of wine a day and women no more than one, for the reason
that they are more susceptible to the dangers of alcohol. It is best consumed during meals. It
should never be given to children or consumed during pregnancy, before driving a vehicle,
during a dangerous job or while taking medication that affects the nervous system. While paying
attention to these factors, wine can be a part of our diet because it also has protective qualities
for one's health, especially for cardiovascular diseases. And also it's a part of our cultural
identity. However, if one is not in the habit of drinking wine, he should not be encouraged to
start.
Via Tosco Romagnola, 15 – 56012 FORNACETTE (PI) – Tel. 0587/423101 – Fax 0587/423133
Cod. Fisc., Part. IVA e Registro Imprese 01289270504 – Albo Cooperative A115410
e-mail: [email protected] sito web: www.agapesociale.it
Presidio
Distrettuale
PONTEDERA
ATTIVITA’ TERRITORIALI
Rilascio/rinnovo esenzione ticket per patologia
Attività medico
Patente A, B, C, D, E , Nautica – Porto d’armi
Distrettuali
Idoneità psico-fisica all’impiego
Ecc….
Medicazioni ambulatoriali
Misurazione pressione
Attività
Prelievi ematici
Infermieristiche
Ecc….
Tel.0587/273737
Dal lunedì al venerdì
7.15-15.00
Attività
Sabato
Amministrative
7.15-12.00
Tel. 0587/273757-273777
Segretariato sociale:
Martedì e Venerdì
Attività sociali
10.00-13.00
Telefono 0587/273765 -768 - 769
Si eseguono le seguenti attività specialistiche:
- Cardiologia
- Odontoiatria
- Dermatologia
- Ginecologia
Attività
- Screening Mammografico
specialistiche
- Servizio Consultoriale
- Oculistica
- Ortopedia
- Visite allergologiche
- Visite psichiatriche
-
Attività
consultoriali
-
Visita ginecologica
Consulenza psicologica
Attività IVG
Attività di mediazione familiare
Ecc…..
Telefono 0587/273710
Presidio
Distrettuale
BIENTINA
ATTIVITA’ TERRITORIALI
Attività medico
Distrettuali
-
Attività
Infermieristiche
Rilascio/rinnovo esenzione ticket per patologia
Patente A, B, C, D, E , Nautica – Porto d’armi
Idoneità psico-fisica all’impiego
Ecc…
Medicazioni ambulatoriali
Misurazione pressione ambulatoriale
Ecc…
Prelievi ematici nelle seguenti sedi:
 Bientina
 Buti C/o Misericordia
 Calcinaia c/o Proassistenza
 Fornacette c/o pubblica assistenza
Tel. 0587/273903
Dal lunedì al venerdì
7.15-15.00
Giovedì
8.30-10.00
Sabato
7.15-12.00
Tel. 0587/273916
Attività
Amministrative
Attività sociali
Segretariato sociale
Bientina
- mercoledì 10.00-12.00
Buti
- mercoledì 10.00 – 12.30
Calcinaia
- martedì 10.00-12.00
S.Maria a Monte
- martedì 8.30-11.30
- mercoledì 10.00-12.00
- giovedì 15.00-16.00
Tel.0587/273911-273912
Si eseguono le seguenti attività specialistiche:
Attività
specialistiche
-
Cardiologia
Odontoiatria
Diabetologia
Ginecologia
Vaccinazioni
-
Presidio
Distrettuale
Attività
consultoriali
Attività medico
Distrettuali
Attività
Infermieristiche
Attività
Amministrative
Attività sociali
Visita ginecologica
Consulenza psicologica
PONSACCO
Ambulatorio ostretico – ginecologico
Pap - test
Tel 0587-273907
ATTIVITA’ TERRITORIALI
Rilascio/rinnovo esenzione ticket per patologia
Autorizzazione trasporti
Vaccinazioni adulti
Ecc…
Medicazioni ambulatoriali
Consegna referti
Ecc…
Prelievi ematici nelle seguenti sedi:
 Ponsacco
 Crespina
 Chianni
 Lari
 Casciana Terme
 Cenaia
Tel. 0587/273802
Dal lunedì al venerdì
7.15-11.30
Martedì e Giovedì
14.30 17.00
Sabato
8.30-11.30
Tel. 0587/273804-806
Segretariato sociale:
Ponsacco
- Martedì 14.30 - 17.30
- Mercoledì 10.00 – 12.00
Crespina
- Venerdì10.00 – 12.00
Chianni e Casciana Terme
-
-
Lunedì 10.00-12.30
Mercoledì 10.00 – 12.00
Lari
Lunedì 10.00 – 12. 00
Tel.0587/273817-819
Si eseguono le seguenti attività specialistiche:
- Cardiologia
- Oculistica
- Dermatologia
- Pediatria Vaccinazioni
- Vaccinazioni
- Visita ginecologica
- Consulenza psicologica
- Ambulatorio ostretico - ginecologico
- Pap- test
-
Attività
specialistiche
Attività
consultoriali
C/o Pubblica assistenza di Ponsacco, Tel 0587 735177
Presidio
Distrettuale
LA ROSA TERRICCIOLA
ATTIVITA’ TERRITORIALI
Attività medico
Distrettuali
Attività
Infermieristiche
Attività
Amministrative
Attività sociali
Attività
specialistiche
Attività
consultoriali
Rilascio/rinnovo esenzione ticket per patologia
Autorizzazione trasporti sanitari
Vaccinazioni adulti
Ecc…
Consegna referti
Attività infermieristiche ambulatoriali
Ecc…
Prelievi ematici nelle seguenti sedi:
 La Rosa
 Peccioli
 Capannoli
 Forcoli
 Lajatico
 Palaia
 Terricciola
Tel. 0587/273853
Dal lunedì al venerdì
9.00 – 12.30
Lunedì e Venerdì
15.00-18.00
Giovedì
10.00-11.00
Sabato
9.00 – 12.00
Tel. 0587/273875- 865
Segretariato sociale
Forcolì
Terricciola
- Martedì 10.00 –
- Lunedì 9.00 –
12. 00
11.00
Peccioli
Capannoli
- Martedì 10.00 –
- Martedì 10.0012.00
12.00
Lajatico
La Rosa
- Mercoledì 11.00 –
- Mercoledì 10.00 –
13.00
12.00
- Venerdì 10.00 –
Tel.0587/273860 – 861 - 862
12.00
Si eseguono le seguenti attività specialistiche:
- Cardiologia
- Oculistica
- Dermatologia
- Pediatria (vaccinazioni)
- Ecografie
- Ginecologia
- Odontoiatria
- Ostetricia
-
-
Visita ginecologica
Ambulatorio ostretico - ginecologico
Pap- test
Tel. 0587-273857