{"id":17645,"date":"2020-11-11T18:18:06","date_gmt":"2020-11-11T16:18:06","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17645"},"modified":"2021-06-23T18:05:01","modified_gmt":"2021-06-23T15:05:01","slug":"cum-sa-mananci-cinci-portii-de-legume-intr-o-zi","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cum-sa-mananci-cinci-portii-de-legume-intr-o-zi\/","title":{"rendered":"Cum s\u0103 m\u0103n\u00e2nci cinci por\u021bii de legume \u00eentr-o zi"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-17646 size-full\" src=\"https:\/\/www.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1590844729-scaled.jpg\" alt=\"Cum s\u0103 m\u0103n\u00e2nci 5 por\u021bii de legume \u00eentr-o zi\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1590844729-scaled.jpg 2560w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1590844729-324x216.jpg 324w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1590844729-729x486.jpg 729w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1590844729-768x512.jpg 768w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1590844729-1536x1024.jpg 1536w, https:\/\/beta.sanovita.ro\/blog\/wp-content\/uploads\/2020\/11\/shutterstock_1590844729-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/p>\n<p>Cu feed-ul de pe Instagram plin de smoothie-uri verzi, am putea crede c\u0103 m\u00e2ncatul legumelor a devenit mai popular pentru toat\u0103 lumea. Din p\u0103cate, nu este cazul. Un studiu recent a descoperit c\u0103 b\u0103rba\u021bii, tinerii, persoanele aflate \u00een \u0219omaj \u0219i persoanele supraponderale au cea mai mare nevoie de cre\u0219terea aportului de legume. Aceste alimente ofer\u0103 o serie de beneficii pentru s\u0103n\u0103tate, cele mai multe fiind s\u0103race \u00een kilocalorii \u0219i bogate \u00een fibre \u0219i \u00een substan\u021be nutritive. Ca parte a unei diete s\u0103n\u0103toase generale, legumele pot reduce, de asemenea, riscul de boli de inim\u0103, accident vascular cerebral, diabet tip 2 \u0219i alte boli cronice. Legumele sunt cunoscute \u0219i pentru poten\u021bialul lor de a lupta \u00eempotriva anumitor tipuri de cancere \u0219i pentru faptul c\u0103 scad pierderea de mas\u0103 osoas\u0103, protej\u00e2nd astfel \u00eempotriva osteoporozei.<\/p>\n<h4><strong>A\u0219adar, cum \u00ee\u021bi po\u021bi atinge obiectivul zilnic de a m\u00e2nca 5 por\u021bii de legume? \u0218i cum arat\u0103 cu adev\u0103rat o por\u021bie de legume?<\/strong><\/h4>\n<p>O por\u021bie de legume, pentru un adult de talie medie, are diferite echivalen\u021be \u0219i gramaje, iar cum va ar\u0103ta pe farfurie depinde de tipul de legume \u0219i de modul \u00een care sunt sau nu g\u0103tite.<\/p>\n<ul>\n<li>Pentru legumele crude, cu frunze verzi, o por\u021bie este reprezentat\u0103 de 150 &#8211; 200 g de grame \u0219i echivaleaz\u0103 cu o can\u0103. A\u0219adar, o can\u0103 de salat\u0103 ad\u0103ugat\u0103 \u00een farfuria de la cin\u0103 va \u201ebifa caseta\u201d pentru o por\u021bie de legume.<\/li>\n<li>Pentru legumele proaspete \u0219i t\u0103iate, o por\u021bie \u00eenseamn\u0103 aproximativ 50 g \u0219i echivaleaz\u0103 cu o jum\u0103tate de can\u0103.<\/li>\n<li>Pentru legumele fierte\/g\u0103tite, cum ar fi broccoli, conopid\u0103, morcov, dovlecel, ciuperci, fasole verde, ardei, vinete sau porumb dulce este nevoie doar de o jum\u0103tate de can\u0103 pentru a forma o por\u021bie de 80 g.<\/li>\n<li>Pentru cartofi, o por\u021bie \u00eenseamn\u0103 un cartof de dimensiuni medii, copt, fiert sau pr\u0103jit. Acela\u0219i lucru este valabil \u0219i pentru alte legume cu amidon, cum ar fi cartoful dulce.<\/li>\n<li>Pentru ro\u0219ii, por\u021bia este de o ro\u0219ie crud\u0103 de dimensiuni medii, aproximativ 120 g,<\/li>\n<li>Pentru sucul de legume o por\u021bie este bifat\u0103 de \u00be can\u0103 suc, sau 175 g.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4><strong>Cum arat\u0103, de fapt, 5 por\u021bii de legume pe zi?<\/strong><\/h4>\n<ul>\n<li>Mic dejun &#8211; P\u00e2ine pr\u0103jit\u0103 integral\u0103 cu o ro\u0219ie de dimensiuni medii(o por\u021bie de legume)<\/li>\n<li>Gustare &#8211; Iaurt natural sau <a href=\"https:\/\/www.sanovita.ro\/bauturi-19\">b\u0103uturi vegetale (orez, soia, migdale)<\/a> cu fructe de p\u0103dure proaspete sau congelate<\/li>\n<li>Pr\u00e2nz &#8211; Ciorba de legume preferat\u0103 \u0219i p\u00e2ine pr\u0103jit\u0103 integral\u0103 (adic\u0103 aproximativ o por\u021bie de legume)<\/li>\n<li>Gustare &#8211; O m\u00e2n\u0103 de <a href=\"https:\/\/www.sanovita.ro\/seminte-si-nuci-30\">nuci crude<\/a> \u0219i un fruct<\/li>\n<li>Cina &#8211; Lasagna vegetal\u0103 \u0219i dou\u0103 c\u0103ni de salat\u0103 al\u0103turi (3 por\u021bii de legume)<\/li>\n<\/ul>\n<p>Acest exemplu v\u0103 va ajuta s\u0103 acoperi\u021bi \u0219i nevoia de fructe \u0219i o parte din nevoia de cereale integrale. Acesta nu include \u00eens\u0103 sursele proteice cele mai importante, ci este un exemplu de includere a legumelor \u00een alimenta\u021bia zilnic\u0103 variind cu alte grupe alimentare.<\/p>\n<h4><strong>Iat\u0103 c\u00e2teva sfaturi suplimentare pentru a reu\u0219i s\u0103 m\u00e2nca\u021bi cele 5 por\u021bii:<\/strong><\/h4>\n<ul>\n<li><strong>Pune\u021bi c\u00e2t mai multe \u00een farfurie:<\/strong> Lua\u021bi \u00een considerare conceptul de \u201eaglomerare\u201d. Dac\u0103 dori\u021bi s\u0103 umple\u021bi dou\u0103 treimi din farfuria dvs. de cin\u0103 cu legume, nu va mai r\u0103m\u00e2ne prea mult loc pentru alte alimente.<\/li>\n<li><strong>\u00cemprieteni\u021bi-v\u0103 cu salata:<\/strong> o salat\u0103 plin\u0103 de ingrediente delicioase va deveni mult mai atr\u0103g\u0103toare. \u00cencerca\u021bi s\u0103 amesteca\u021bi legumele g\u0103tite \u0219i crude pentru un mix de gust \u0219i de textur\u0103 \u0219i acoperi\u021bi-le cu nuci, cu crutoane din cereale integrale, o por\u021bie mic\u0103 de tofu sau un <a href=\"https:\/\/www.sanovita.ro\/mix-4-seminte-150g-275.html\">mix de semin\u021be<\/a>, pentru a spori aroma.<\/li>\n<li><strong>Face\u021bi schimburi s\u0103n\u0103toase:<\/strong> schimba\u021bi un biscuit sau o brio\u0219\u0103 cu ni\u0219te felii de legume (de exemplu morcov, ardei gras, castrave\u021bi) cu un sos de cas\u0103 al\u0103turi. Preg\u0103ti\u021bi-v\u0103 din weekend \u0219i cump\u0103ra\u021bi gust\u0103ri s\u0103n\u0103toase \u0219i legume pentru toat\u0103 s\u0103pt\u0103m\u00e2na.<\/li>\n<li><strong>Servi\u021bi-le \u00een secret:<\/strong> Legumele sunt, de fapt, foarte u\u0219or de strecurat \u00een orice mas\u0103. Acest lucru func\u021bioneaz\u0103 foarte bine pentru copii, \u00een special pentru cei mai preten\u021bio\u0219i. Ad\u0103uga\u021bi \u00een sosul bolognese ni\u0219te morcovi ra\u0219i, ceap\u0103, ciuperci sau \u00eencerca\u021bi dovleac, spanac \u0219i ardei iute \u00eentr-o frittata la micul dejun \u0219i ve\u021bi \u00eencepe ziua cu o por\u021bie suplimentar\u0103 de legume.<\/li>\n<li><a href=\"https:\/\/www.sanovita.ro\/blog\/de-ce-e-bine-sa-ai-o-dieta-colorata\/\"><strong>Aduce\u021bi curcubeul \u00een farfurie:<\/strong><\/a> face\u021bi pr\u00e2nzurile mai colorate. Umple\u021bi sandvi\u0219urile cu legume \u0219i pastele cu toate culorile, folosind vinete, sparanghel \u0219i ro\u0219ii cherry.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Cu feed-ul de pe Instagram plin de smoothie-uri verzi, am putea crede c\u0103 m\u00e2ncatul legumelor a devenit mai popular pentru toat\u0103 lumea. Din p\u0103cate, nu este cazul. Un studiu recent a descoperit c\u0103 b\u0103rba\u021bii, tinerii, persoanele aflate \u00een \u0219omaj \u0219i persoanele supraponderale au cea mai mare nevoie de cre\u0219terea aportului de legume. Aceste alimente ofer\u0103 [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":17646,"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":[],"class_list":{"0":"post-17645","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>Cum s\u0103 m\u0103n\u00e2nci cinci por\u021bii de legume \u00eentr-o zi &ndash; 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