{"id":18430,"date":"2021-09-16T17:13:01","date_gmt":"2021-09-16T14:13:01","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18430"},"modified":"2021-09-16T17:13:01","modified_gmt":"2021-09-16T14:13:01","slug":"6-grupuri-de-alimente-vegetale-de-baza-in-alimentatia-oricui","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/6-grupuri-de-alimente-vegetale-de-baza-in-alimentatia-oricui\/","title":{"rendered":"6 grupuri de alimente vegetale de baz\u0103 \u00een alimenta\u021bia oricui"},"content":{"rendered":"

 <\/p>\n

Fie c\u0103 e\u0219ti sau nu vegan\/vegetarian sau \u00ee\u021bi dore\u0219ti s\u0103 treci la o astfel de diet\u0103, poate fi complicat s\u0103 te asiguri c\u0103 oferi organismului t\u0103u to\u021bi nutrien\u021bii de care are nevoie. O alimenta\u021bie s\u0103n\u0103toas\u0103 \u00eenseamn\u0103 \u00een primul r\u00e2nd o alimenta\u021bie diversificat\u0103 \u0219i echilibrat\u0103. A\u0219adar, pentru a \u0219ti cum r\u0103spunzi urm\u0103toarea dat\u0103 \u00eentreb\u0103rii \u201eCe m\u0103n\u00e2nc azi?\u201d, este esen\u021bial s\u0103 cuno\u0219ti ce alimente s\u0103 incluzi \u00een preparatele tale, astfel \u00eenc\u00e2t s\u0103 nu omi\u021bi niciodat\u0103 vreo categorie important\u0103 de alimente.<\/p>\n

Pentru a-\u021bi veni \u00een ajutor, \u00ee\u021bi propunem 6 categorii de alimente de baz\u0103, perfecte pentru a integra nutrien\u021bii care s\u0103-\u021bi dea energie zi de zi, dar \u0219i re\u021bete care s\u0103 te ajute s\u0103 experimentezi \u0219i diversifici la toate mesele. Este esen\u021bial s\u0103 m\u0103n\u00e2nci o varietate de alimente \u2013 a\u0219adar, \u00eencearc\u0103 s\u0103 nu sari peste urm\u0103toarele:<\/p>\n

1. Legumele<\/strong><\/h4>\n

Exist\u0103 multe categorii de legume, clasificate \u00een func\u021bie de partea din plant\u0103 pe care o consum\u0103m, fiecare asigur\u00e2nd o serie de vitamine \u0219i minerale. Consumul regulat de legume \u2013 mai ales a celor 400 de grame recomandate zilnic \u2013 are un efect benefic asupra s\u0103n\u0103t\u0103\u021bii din multe puncte de vedere, precum reducerea riscului de a dezvolta boli cardiovasculare, \u00eembun\u0103t\u0103\u021birea proceselor cognitive odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103 sau prevenirea unor tipuri de cancer.<\/p>\n

Aceste beneficii se datoreaz\u0103 faptului c\u0103 legumele sunt unele dintre alimentele cele mai bogate \u00een nutrien\u021bi. Consumul unor categorii diferite de legume \u00ee\u021bi asigur\u0103 surse importante din vitaminele A, B, C sau K \u0219i nutrien\u021bi precum calciu, magneziu, fier \u0219i zinc. Fiecare legum\u0103 \u00een parte are specificul ei nutri\u021bional, iar uneori chiar \u0219i culoarea poate indica acest lucru. De la legumele cu frunze verzi (spanac, urzici, leurd\u0103, hasma\u021buchi<\/a>, salat\u0103 verde, \u0219tevie), r\u0103d\u0103cinoase (cartof, morcov, nap, sfecl\u0103), crucifere (broccoli, varz\u0103 de Bruxelles, conopid\u0103), cele din familia Allium (ceap\u0103 alb\u0103, ro\u0219ie sau verde, usturoi, praz) \u0219i p\u00e2n\u0103 la ciuperci (care tehnic sunt considerate fungi), toate legumele sunt surse valoroase de nutrien\u021bi pentru dieta ta.<\/p>\n

De asemenea, legumele pot fi preparate \u00eentr-o varietate de forme, f\u0103r\u0103 s\u0103 te plictise\u0219ti vreodat\u0103 de ele! Pentru a trece prin c\u00e2t mai multe categorii de legume, po\u021bi \u00eencerca chiftelu\u021bele de urzici<\/a>, supa crem\u0103 de morcov<\/a>, conopid\u0103 la cuptor cu sos Hollandaise<\/a>, ciuperci umplute<\/a> sau o salat\u0103 revigorant\u0103<\/a>.<\/p>\n

2. Fructele<\/strong><\/h4>\n

Fructele sunt \u0219i ele bogate \u00een vitamine \u0219i minerale, dar mai ales antioxidan\u021bi, ace\u0219tia fiind diferi\u021bi \u00een func\u021bie de tipul sau culoarea unui fruct. Consum\u00e2nd destule fructe, \u00ee\u021bi po\u021bi lua din ele \u00een special vitaminele A \u0219i C, potasiu, magneziu, fosfor \u0219i acid folic. Pe l\u00e2ng\u0103 faptul c\u0103 reprezint\u0103 gust\u0103ri s\u0103n\u0103toase, fructele pot preveni diverse boli cardiovasculare, inflama\u021bia \u0219i ne sprijin\u0103 sistemul imunitar. Principalul atribut al fructelor este \u00eens\u0103 gustul \u2013 de la mere sau pere \u0219i p\u00e2n\u0103 la citrice (portocale, l\u0103m\u00e2i, lime, pomelo, grapefruit), fructele cu pulp\u0103 (caise, piersici, nectarine), de p\u0103dure (c\u0103p\u0219uni, coac\u0103ze, mure, zmeur\u0103, meri\u0219or) sau cele tropicale (banane, mango, kiwi, ananas), cu toate po\u021bi prepara aperitive, sosuri, feluri principale \u0219i deserturi delicioase \u0219i nu ar trebui s\u0103 le ocole\u0219ti.<\/p>\n

\u00cencearc\u0103 s\u0103 le combini \u0219i prepar\u0103 o tart\u0103 cu mere<\/a>, sorbet de citrice<\/a>, pr\u0103jitur\u0103 cu caise<\/a> \u0219i fulgi de ov\u0103z, mousse cu fructe de p\u0103dure<\/a> sau budinc\u0103 din orez cu ananas<\/a>.<\/p>\n

3. Legumele boabe<\/strong><\/h4>\n

C\u00e2nd spunem legume boabe ne referim de fapt la leguminoase: \u00a0soia, linte, n\u0103ut, fasole sau orice alt\u0103 plant\u0103 a c\u0103rei s\u0103m\u00e2n\u021b\u0103 se usuc\u0103 \u00een interior. Acestea sunt recunoscute pentru proteinele, fibrele sau aminoacizii pe care \u00eei con\u021bin. Pe l\u00e2ng\u0103 acestea, te po\u021bi bucura \u0219i de acidul folic, fosforul, fierul, magneziul, seleniul sau zincul pe care le ofer\u0103. Tot acest mix de nutrien\u021bi asigur\u0103 beneficii asupra s\u0103n\u0103t\u0103\u021bii inimii, reduc\u00e2nd colesterolul de tip LDL, ajut\u0103 \u00een reglarea apetitului, a nivelului de zah\u0103r din s\u00e2nge sau la controlul greut\u0103\u021bii.<\/p>\n

Consum\u0103 regulat leguminoase \u0219i vei asigura organismului \u00een special fier \u0219i zinc. Noi \u021bi le recomand\u0103m \u00een re\u021bete precum pateul de cas\u0103 din boabe de soia<\/a>, snack f\u0103cut din n\u0103ut copt<\/a>, chiftele pentru burger din fasole<\/a>, sup\u0103 de linte ro\u0219ie<\/a> sau o m\u00e2ncare de n\u0103ut<\/a>.<\/p>\n

4. Cerealele integrale<\/strong><\/h4>\n

Pentru ca o cereal\u0103 s\u0103 fie considerat\u0103 \u201ecereal\u0103 integral\u0103\u201d, ea trebui s\u0103 fie compus\u0103 din toate cele trei p\u0103r\u021bi \u2013 \u00eenveli\u0219, germene \u0219i endosperm. \u00cens\u0103 cele trei p\u0103r\u021bi ale cerealei sunt foarte bune \u0219i consumate ca atare. De exemplu, t\u0103r\u00e2\u021ba este \u00eenveli\u0219ul exterior al bobului, ce con\u021bine antioxidan\u021bi, fibre \u0219i vitamine ale complexului B. Pe l\u00e2ng\u0103 acestea, cerealele cu cele trei componente ale sale \u00ee\u021bi asigur\u0103 proteine, fier, zinc, magneziu, vitamina E, carbohidra\u021bi \u0219i \u00a0unele gr\u0103simi benefice. Consumul echilibrat de cereale integrale \u0219i evitarea celor procesate poate reduce inflama\u021bia, riscul de boli ale inimii, diabetul de tip 2, poate ajuta \u00een men\u021binerea greut\u0103\u021bii sau a unei vie\u021bi s\u0103n\u0103toase \u0219i chiar mai lungi.<\/p>\n

Printre cele mai \u00eent\u00e2lnite cereale integrale se num\u0103r\u0103 ov\u0103zul<\/a>, orzul<\/a>, hri\u0219ca<\/a>, gr\u00e2ul<\/a>, meiul, porumbul<\/a>, secara<\/a>, orezul brun<\/a> \u0219i quinoa (alb\u0103<\/a>, neagr\u0103 sau ro\u0219ie). Printre re\u021betele ce pot fi ob\u021binute cu aceste cereale, dar \u0219i cu f\u0103ina ob\u021binut\u0103 din ele, se num\u0103r\u0103 p\u00e2inea de cas\u0103<\/a>, clasica garnitur\u0103 de orez brun<\/a>, salata de quinoa tabbouleh<\/a>, un porridge cu 5 cereale<\/a> sau desert cu fulgi de ov\u0103z, mere \u0219i zmeur\u0103<\/a>.<\/p>\n

5. Nucile \u0219i semin\u021bele<\/strong><\/h4>\n

O alt\u0103 categorie de alimente care s\u0103-\u021bi dea energie pe parcursul zilei este cea a nucilor \u0219i semin\u021belor. Cele dou\u0103 sunt adesea puse \u00eempreun\u0103 deoarece reprezint\u0103 o surs\u0103 important\u0103 de nutrien\u021bi esen\u021biali, antioxidan\u021bi \u0219i substan\u021be antiinflamatorii. Pe l\u00e2ng\u0103 proteine \u0219i fibre, nucile \u0219i semin\u021bele \u00ee\u021bi ofer\u0103 acizi gra\u0219i omega-3, 6, 9, vitaminele A, B sau E, calciu, fier, fosfor, magneziu, mangan, seleniu \u0219i zinc. Cele mai cunoscute nuci sunt migdalele<\/a>, arahidele, alunele de p\u0103dure<\/a>, caju<\/a>, fistic<\/a>, castanele sau nucile pecan. Iar semin\u021bele ce merit\u0103 amintite sunt cele de floarea-soarelui<\/a>, chia<\/a>, in, susan, c\u00e2nep\u0103, mac sau dovleac<\/a>.<\/p>\n

Printre preparatele \u00een care s\u0103 integrezi semin\u021bele \u0219i nucile se num\u0103r\u0103 salata cu semin\u021be<\/a>, biscui\u021bii cu semin\u021be<\/a>, crem\u0103 din migdale \u0219i semin\u021be<\/a>, past\u0103 de tofu cu migdale<\/a> sau br\u00e2nz\u0103 de caju<\/a>. Sau po\u021bi ob\u021bine din ele lapte \u2013 precum cel de dovleac<\/a> sau de caju<\/a>.<\/p>\n

6. Condimentele<\/strong><\/h4>\n

Condimentele<\/a> \u0219i alte ierburi pe care le folosim cu to\u021bii pentru a ad\u0103uga gust m\u00e2nc\u0103rii au de oferit mul\u021bi nutrien\u021bi (magneziu, vitamina C, K acid folic, potasiu sau fier) sau antioxidan\u021bi, \u00eens\u0103 nu ne vom lua o cantitate at\u00e2t de mare din ele, lu\u00e2nd \u00een considerare cantit\u0103\u021bile relativ mici de condimente pe care le folosim \u00een buc\u0103t\u0103rie. Crude sau uscate, exist\u0103 o serie extins\u0103 de posibile ierburi \u0219i condimente pe care s\u0103 le valorifici, a\u0219a c\u0103 nu uita s\u0103 pui gust \u0219i dragoste \u00een toate preparatele tale!<\/p>\n","protected":false},"excerpt":{"rendered":"

  Fie c\u0103 e\u0219ti sau nu vegan\/vegetarian sau \u00ee\u021bi dore\u0219ti s\u0103 treci la o astfel de diet\u0103, poate fi complicat s\u0103 te asiguri c\u0103 oferi organismului t\u0103u to\u021bi nutrien\u021bii de care are nevoie. O alimenta\u021bie s\u0103n\u0103toas\u0103 \u00eenseamn\u0103 \u00een primul r\u00e2nd o alimenta\u021bie diversificat\u0103 \u0219i echilibrat\u0103. A\u0219adar, pentru a \u0219ti cum r\u0103spunzi urm\u0103toarea dat\u0103 \u00eentreb\u0103rii \u201eCe […]<\/p>\n","protected":false},"author":12,"featured_media":18431,"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":[854,71,925,1105,298,716,779,937,1106],"class_list":{"0":"post-18430","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-alimente","9":"tag-fructe","10":"tag-legume","11":"tag-manaca-sanatos","12":"tag-nuci","13":"tag-sano-vita","14":"tag-sanovita","15":"tag-seminte","16":"tag-vegetale"},"yoast_head":"\n6 grupuri de alimente vegetale de baz\u0103 \u00een alimenta\u021bia oricui – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Fie c\u0103 \u00ee\u021bi dore\u0219ti s\u0103 treci la o diet\u0103 s\u0103n\u0103toas\u0103 sau nu, poate fi complicat s\u0103 te asiguri c\u0103 oferi organismului t\u0103u to\u021bi nutrien\u021bii de care are nevoie.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/beta.sanovita.ro\/blog\/6-grupuri-de-alimente-vegetale-de-baza-in-alimentatia-oricui\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 grupuri de alimente vegetale de baz\u0103 \u00een alimenta\u021bia oricui – Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Fie c\u0103 \u00ee\u021bi dore\u0219ti s\u0103 treci la o diet\u0103 s\u0103n\u0103toas\u0103 sau nu, poate fi complicat s\u0103 te asiguri c\u0103 oferi organismului t\u0103u to\u021bi nutrien\u021bii de care are nevoie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/beta.sanovita.ro\/blog\/6-grupuri-de-alimente-vegetale-de-baza-in-alimentatia-oricui\/\" \/>\n<meta property=\"og:site_name\" content=\"Zi de zi mai bine - 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