{"id":128,"date":"2017-04-13T11:20:38","date_gmt":"2017-04-13T08:20:38","guid":{"rendered":"http:\/\/beta.sanovita.ro\/blog\/?p=128"},"modified":"2021-06-23T15:11:05","modified_gmt":"2021-06-23T12:11:05","slug":"mitul-proteinelor","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/mitul-proteinelor\/","title":{"rendered":"Mitul proteinelor"},"content":{"rendered":"<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-231\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/nuci.jpg\" alt=\"nuci\" width=\"960\" height=\"612\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/nuci.jpg 960w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/nuci-324x207.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/nuci-768x490.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/nuci-741x472.jpg 741w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<p style=\"text-align: justify;\">Proteinele de origine vegetala se gasesc in cantitatile cele mai mari in leguminoase, nuci, seminte si cereale: 10% (cereale), 22% (nuci, seminte) si 23-39% (leguminoase, cu procentul cel mai mare \u2013 39% \u2013 in soia si lupin).<\/p>\n<p style=\"text-align: justify;\">Leguminoasele reprezinta, pentru vegetarieni, alimentele care pot inlocui cu succes carnea. Sunt valoroase prin continutul lor bogat, in principal, in proteine, glucide complexe si fibre, precum si prin numeroasele vitamine si minerale pe care le contin.<\/p>\n<p style=\"text-align: justify;\">In familia leguminoaselor intra: fasolea, soia, lintea, nautul, bobul, mazarea \u0219i lupinul. Din ele se pot prepara mancaruri gustoase si satioase, de la pateuri de intins pe paine pana la chiftelute, droburi, carnaciori, sarmale etc. Sub forma de boabe fierte, in stare rece, impreuna cu diverse zarzavaturi, se pot consuma, vara, ca salate foarte hranitoare.<\/p>\n<p style=\"text-align: justify;\">O cana de leguminoase gatite ne aduce un aport de 12-15 g proteine. Leguminoasele contin proteine intr-un procent semnificativ: mazarea \u2013cca 20%, lintea \u2013 21-22%, nautul \u2013 23%, fasolea \u2013 22-23%, iar soia \u2013 39%! Pentru comparatie, carnea contine proteine in procent de 19-24%.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-200\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fasole-si-linte.jpg\" alt=\"fasole si linte\" width=\"960\" height=\"698\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fasole-si-linte.jpg 960w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fasole-si-linte-324x235.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fasole-si-linte-768x558.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/fasole-si-linte-668x486.jpg 668w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/>Leguminoasele sunt o sursa importanta de tiamina si riboflavina. Cele doua vitamine lucreaza laolalta, fiind foarte utile atat pentru tubul digestiv, cat si pentru sistemul nervos, pentru ochi si pentru piele.<\/p>\n<p style=\"text-align: justify;\">Unele persoane le evita din cauza gazelor pe care le produc in intestin. Pentru eliminarea acestora, trebuie respectate cateva reguli de preparare:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Se indeparteaza eventualele particule straine, pietricele etc.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Se spala bine, punandu-se intr-o strecuratoare si turnand apa deasupra.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Se pun la inmuiat in apa, cat sa le acopere cu circa 10 cm, deoarece isi maresc mult volumul si pot depasi apa. Timpul de inmuiere: intre 8 si 24 ore. Lintea decorticata nu necesita inmuiere, in schimb nautul si soia necesita timpul cel mai indelungat.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Dupa inmuiere, se pun din nou in strecuratoare, se scurg bine de apa in care au stat (care se arunca) si se clatesc cu apa curata din abundenta.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Se pun la fiert, de doua-trei ori la rand, in apa care clocoteste, lasandu-le sa dea cate un singur clocot si schimbandu-se apa de fiecare data. Aceasta operatiune este necesara in special la fasole si la mazarea uscata.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>Pentru a fierbe, se pun intr-o oala suficient de mare. Deasupra boabelor, se toarna apa care clocoteste, suficient de multa (de exemplu, la o cana de leguminoase, 10 cani de apa). Se lasa sa fiarba la foc mic, atat cat este necesar in functie de soi, in general in jur de 3 ore pentru fasole, mazare sau naut. Insa timpul de fierbere poate scadea pana la jumatate daca adaugati 1 lingurita de bicarbonat sau folositi o oala de presiune.<\/li>\n<\/ul>\n<ul style=\"text-align: justify;\">\n<li>In timpul fierberii, se urmareste vasul, iar, daca lichidul a scazut, se completeaza cu apa clocotita, niciodata apa rece, deoarece se intrerupe fierberea si se intaresc boabele.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-251\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/vanata-cu-alte-legume.jpg\" alt=\"vanata cu legume\" width=\"960\" height=\"640\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/vanata-cu-alte-legume.jpg 960w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/vanata-cu-alte-legume-324x216.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/vanata-cu-alte-legume-768x512.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2017\/04\/vanata-cu-alte-legume-729x486.jpg 729w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<ul>\n<li>Nu se pune sare decat la sfarsit, cand se opreste focul.<\/li>\n<\/ul>\n<ul>\n<li>De regula, dupa ce au fiert bine, pentru prepararea de pateuri, leguminoasele se paseaza fierbinti.<\/li>\n<\/ul>\n<ul>\n<li style=\"text-align: justify;\">Pentru a economisi timp, puteti fierbe cantitati mai mari, apoi puneti boabele in congelator, in pungi de plastic sau cutii mici. La momentul prepararii, punem 1 litru de apa sa clocotesca, in care adaugam leguminoasele din congelator si le lasam sa fiarba 5 minute.<\/li>\n<\/ul>\n<ul>\n<li>Atentie: prin fierberea aceasta indelungata, proprietatile lor nutritive sporesc, nu se diminueaza!<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Este nevoie sa reconsideram ceea ce folosim ca hrana. Nu putem fi sanatosi introducand in corpul nostru ce nu este de calitate din punct de vedere nutritiv. Alimentele de origine vegetala, bogate in proteine, sunt nu doar destul de consistente, saturandu-ne suficient, dar sunt si foarte gustoase. Trebuie sa invatam doar cum sa le preparam.<\/p>\n<p style=\"text-align: right;\"><strong>Autor: Elena Pridie<br \/>\n<\/strong>Pentru a invata cum sa preparam leguminoase, Elena Pridie ne recomanda ca instrumente deosebit de utile, cartile ei:<br \/>\n<em>Retete pentru sanatatea noastra <\/em>(Editura Viata si Sanatate)<em><br \/>\n<\/em><em>Gateste repede, sanatos si gustos <\/em>(Editura Viata si Sanatate)<em><br \/>\n<\/em><em>Copilul vegetarian <\/em>(Editura Viata si Sanatate)<em><br \/>\n<\/em><em>Retete din cruditati pentru sanatate, pentru viata <\/em>(Sian Books, Editura All)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proteinele de origine vegetala se gasesc in cantitatile cele mai mari in leguminoase, nuci, seminte si cereale: 10% (cereale), 22% (nuci, seminte) si 23-39% (leguminoase, cu procentul cel mai mare \u2013 39% \u2013 in soia si lupin). Leguminoasele reprezinta, pentru vegetarieni, alimentele care pot inlocui cu succes carnea. Sunt valoroase prin continutul lor bogat, in [&hellip;]<\/p>\n","protected":false},"author":12,"featured_media":228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[],"class_list":{"0":"post-128","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mitul proteinelor &ndash; 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