{"id":17469,"date":"2020-10-07T13:06:45","date_gmt":"2020-10-07T10:06:45","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17469"},"modified":"2022-05-25T15:24:26","modified_gmt":"2022-05-25T12:24:26","slug":"de-ce-e-bine-sa-ai-o-dieta-colorata","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/de-ce-e-bine-sa-ai-o-dieta-colorata\/","title":{"rendered":"De ce e bine s\u0103 ai o diet\u0103 colorat\u0103?"},"content":{"rendered":"

 <\/p>\n

Cu to\u021bii \u0219tim c\u0103 este foarte important s\u0103 m\u00e2nc\u0103m fructe \u0219i legume. Sunt foarte s\u0103n\u0103toase \u0219i benefice pentru organism, prin con\u021binutul ridicat de nutrien\u021bi – ca s\u0103 nu amintim de infinitatea de gusturi \u0219i texturi. Pu\u021bini \u0219tiu \u00eens\u0103 c\u0103 la fel de important este s\u0103 ai o diet\u0103 c\u00e2t mai… colorat\u0103. Unul dintre cele mai bune \u0219i simple criterii dup\u0103 care te po\u021bi ghida este ca m\u00e2ncarea ta s\u0103 nu aib\u0103 tot timpul aceea\u0219i culoare.<\/p>\n

Cum adic\u0103 aceea\u0219i culoare? Fructele<\/a> \u0219i legumele se \u00eempart \u00een cinci categorii de culoare: ro\u0219u, verde, mov\/albastru, portocaliu \u0219i alb\/maro. Fiecare culoare vine la pachet cu un set de substan\u021be chimice unice pentru combaterea bolilor, numite fitonutrien\u021bi. Aceste substan\u021be fitochimice confer\u0103 fructelor \u0219i legumelor culoarea lor vibrant\u0103 \u0219i, desigur, unele dintre propriet\u0103\u021bile lor s\u0103n\u0103toase.<\/p>\n

 <\/p>\n

Ro\u0219u <\/strong><\/h4>\n

C\u0103p\u0219unile, merele, cire\u0219ele, ardeii \u0219i alte fructe sau legume ro\u0219ii au aceast\u0103 culoare datorit\u0103 unui pigment numit licopen<\/strong>. Acesta este un puternic antioxidant, care poate reduce riscul de apari\u021bie a cancerului \u0219i ne ajut\u0103 s\u0103 ne men\u021binem inima s\u0103n\u0103toas\u0103.<\/p>\n

Mov\/Albastru<\/strong><\/h4>\n

Antocianii<\/strong> sunt pigmen\u021bi care ofer\u0103 vinetelor, murelor, afinelor, sfeclei \u0219i strugurilor culoarea distinctiv\u0103. La fel ca licopenul, sunt \u00a0puternici antioxidan\u021bi care pot reduce apari\u021bia cancerului, a accidentelor vasculare cerebrale \u0219i men\u021bin inima s\u0103n\u0103toas\u0103.<\/p>\n

Portocaliu\/Galben<\/strong><\/h4>\n

Toate fructele \u0219i legumele care au aceast\u0103 culoare con\u021bin carotenoizi<\/strong>. Unul dintre ace\u0219tia este betacarotenul care este prezent \u00een morcovi, dovleci \u0219i \u00een cartofii dulci. Acesta este \u00a0transformat \u00een organismul nostru \u00een vitamina A, care men\u021bine integritatea membranelor celulare, a pielii \u0219i s\u0103n\u0103tatea ochilor. Al\u021bi pigmen\u021bi carotenoidici sunt luteina<\/strong> \u0219i zeaxantina, despre care se \u0219tie c\u0103 ajut\u0103 la prevenirea cataractei \u0219i a degenerescen\u021biei maculare care apare odat\u0103 cu v\u00e2rsta – \u0219i care poate duce la orbire.<\/p>\n

Verde<\/strong><\/h4>\n

Verde\u021burile con\u021bin o serie de fitonutrien\u021bi, precum polifenolii, carotenoizii, indolii \u0219i saponinele, toate av\u00e2nd propiet\u0103\u021bi anticanceroase. Polifenolii au fost lega\u021bi de o serie de beneficii pentru s\u0103n\u0103tate, ca reducerea obezit\u0103\u021bii, sc\u0103derea stresului oxidativ \u0219i a inflama\u021biei precum \u0219i men\u021binerea s\u0103n\u0103t\u0103\u021bii cardiovasculare. Iar plante precum spanacul \u0219i broccoli sunt surse excelente de folat implicat \u00een formarea tubului neural al f\u0103tului, dar \u0219i \u00een s\u0103n\u0103tatea creierului adult.<\/p>\n

Alb\/Maro<\/strong><\/h4>\n

Fructele \u0219i legumele albe con\u021bin o serie de compu\u0219i fitochimici, printre care \u0219i aliina (care se g\u0103se\u0219te \u00een usturoi \u0219i ceap\u0103), cunoscut\u0103 pentru propriet\u0103\u021bile sale antigripale, antibacteriene, hipotensive, de sc\u0103derea a colesterolului \u0219i de stimulare a digestiei. Bananele \u0219i cartofii, sunt, de asemenea, o surs\u0103 bun\u0103 de potasiu implicat \u00een buna func\u021bionare a aparatului cardiovascular.<\/p>\n

Pentru a te asigura c\u0103 alimenta\u021bia ta este c\u00e2t mai colorat\u0103 \u00ee\u021bi po\u021bi \u00eemp\u0103r\u021bi fructele \u0219i legumele pe culori \u0219i po\u021bi \u00eencearca s\u0103 m\u00e2n\u0103nci \u00een fiecare zi o culoare diferit\u0103. O alt\u0103 variant\u0103 ar fi s\u0103 m\u0103n\u00e2nci zilnic un curcubeu, adic\u0103 \u00ee\u021bi umpli farfuria cu c\u00e2t mai multe fructe sau legume din fiecare categorie de culoare. A\u0219a o s\u0103 ai o mas\u0103 numai bun\u0103 de postat pe Instagram \u0219i \u00ee\u021bi iei \u0219i doza necesar\u0103 de nutrien\u021bi! \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"

  Cu to\u021bii \u0219tim c\u0103 este foarte important s\u0103 m\u00e2nc\u0103m fructe \u0219i legume. Sunt foarte s\u0103n\u0103toase \u0219i benefice pentru organism, prin con\u021binutul ridicat de nutrien\u021bi – ca s\u0103 nu amintim de infinitatea de gusturi \u0219i texturi. Pu\u021bini \u0219tiu \u00eens\u0103 c\u0103 la fel de important este s\u0103 ai o diet\u0103 c\u00e2t mai… colorat\u0103. Unul dintre cele […]<\/p>\n","protected":false},"author":12,"featured_media":17470,"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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[873,71,925,780,716,779],"class_list":{"0":"post-17469","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alege-sa-fii-sanatos","9":"tag-fructe","10":"tag-legume","11":"tag-sanatate","12":"tag-sano-vita","13":"tag-sanovita"},"yoast_head":"\nDe ce e bine s\u0103 ai o diet\u0103 colorat\u0103? 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