{"id":19040,"date":"2021-07-28T13:53:19","date_gmt":"2021-07-28T10:53:19","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18588"},"modified":"2024-03-17T20:09:24","modified_gmt":"2024-03-17T18:09:24","slug":"4-ingrediente-nelipsite-din-orice-bucatarie","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/4-ingrediente-nelipsite-din-orice-bucatarie\/","title":{"rendered":"4 ingrediente nelipsite din orice buc\u0103t\u0103rie"},"content":{"rendered":"

\"4<\/p>\n

Exist\u0103 ingrediente de care nu toat\u0103 lumea \u0219tie, dar care se dovedesc a fi de mare ajutor \u00een buc\u0103t\u0103rie, furniz\u00e2nd un plus de nutrien\u021bi sau savoare multor re\u021bete \u0219i preparate vegane. Patru astfel de ingrediente care nu ar trebui s\u0103-\u021bi lipseasc\u0103 sunt n\u0103utul, amestecul de legume, glutenul din gr\u00e2u \u0219i amidonul de porumb. Pentru a descoperi mai multe despre ele, \u00ee\u021bi ar\u0103t\u0103m \u00een continuare c\u00e2teva lucruri esen\u021biale \u0219i \u00eentrebuin\u021b\u0103ri, pentru a le integra mai u\u0219or \u00een preparatele tale preferate sau chiar \u00een unele noi.<\/p>\n

 <\/p>\n

N\u0103utul<\/strong><\/h4>\n

Boabele de n\u0103ut<\/a> fac parte din familia leguminoaselor \u0219i au devenit un ingredient apreciat, mai ales gra\u021bie celebrului humus, care poate fi adaptat \u00een multe combina\u021bii (humus verde<\/a>, ro\u0219u<\/a>, cu avocado<\/a>). Cu toate acestea, n\u0103utul este cultivat de mii de ani \u00een Orientul Mijlociu \u0219i folosit \u00eentr-o varietate de preparate, \u00eens\u0103 nu mult\u0103 lume \u0219tie c\u00e2t de versatil\u0103 este aceast\u0103 leguminoas\u0103.<\/p>\n

N\u0103utul este bogat \u00een vitamine \u0219i minerale, reprezent\u00e2nd o surs\u0103 important\u0103 de mangan, cupru (aproximativ 70% din necesarul zilnic, calculat la 100 de grame de n\u0103ut uscat), fosfor, zinc, potasiu, magneziu \u0219i fier. De asemenea, acesta con\u021bine \u00eentreg complexul de vitamine B (cu excep\u021bia vitaminei B12), dar \u00een cantit\u0103\u021bi considerabile vitaminele B9, B1 \u0219i B6. N\u0103utul con\u021bine 20% proteine, \u00een cazul n\u0103utului uscat, \u0219i 12 grame de fibre (la fiecare 100 de grame de n\u0103ut uscat), ceea ce \u00eel face o alegere perfect\u0103 pentru \u00eembun\u0103t\u0103\u021birea digestiei, men\u021binerea sub control a nivelului de zah\u0103r din s\u00e2nge \u0219i reglarea greut\u0103\u021bii, asigur\u00e2nd pentru o perioad\u0103 mai lung\u0103 senza\u021bia de sa\u021bietate.<\/p>\n

N\u0103utul poate fi integrat cu u\u0219urin\u021b\u0103 \u00een m\u00e2nc\u0103ruri mai tradi\u021bionale, \u00een ciorbe, toc\u0103ni\u021be<\/a>, chiftele sau \u00een altele orientale, precum falafel<\/a>, salate<\/a>, curry<\/a>. Indiferent de gusturi, este imposibil s\u0103 nu reg\u0103se\u0219ti o re\u021bet\u0103 \u00een care s\u0103 po\u021bi include cu succes n\u0103utul. Po\u021bi g\u0103si mai multe preparate \u00een care s\u0103 pui n\u0103ut printre re\u021betele Sano Vita<\/a>.<\/p>\n

 <\/p>\n

Amestecul de legume<\/strong><\/h4>\n

Amestecurile de legume sunt perfecte pentru a ad\u0103uga savoare preparatelor tale, fie c\u0103 vorbim despre ciorbe<\/a>, supe<\/a>, toc\u0103ni\u021be sau diverse m\u00e2nc\u0103ruri de legume. Cu toate acestea, de multe ori nu g\u0103se\u0219ti cele mai s\u0103n\u0103toase produse care s\u0103 te ajute \u00een a oferi un plus de savoare m\u00e2nc\u0103rii. Avem noi solu\u021bia – te po\u021bi baza oric\u00e2nd pe amestecurile de legume de la Sano Vita, care con\u021bin doar legume, verde\u021buri \u0219i condimente deshidratate. Po\u021bi opta pentru amestecul simplu de legume<\/a> sau amestecul de legume ardelenesc<\/a>, u\u0219or picant.<\/p>\n

 <\/p>\n

Glutenul din gr\u00e2u<\/strong><\/h4>\n

Glutenul din gr\u00e2u<\/a> este un ingredient asem\u0103n\u0103tor f\u0103inii, ob\u021binut prin hidratarea f\u0103inii de gr\u00e2u \u0219i procesarea ei pentru extragerea glutenului pur. 100 de grame de gluten de gr\u00e2u are 350-400 kcal, dar nu m\u00e2nc\u0103m cantit\u0103\u021bi mari, ci \u00eel folosim de regul\u0103 ca agent de legare sau \u00eengro\u0219are. Glutenul are \u00eens\u0103 un con\u021binut redus de gr\u0103simi, mai exact aproximativ 2-4%, \u00een func\u021bie de produs. Acesta este bogat \u00een proteine (70-75%) \u0219i minerale, precum seleniu, fier, fosfor, calciu \u0219i cupru. La fel ca orice alt aliment, ar trebui s\u0103 integrezi cu modera\u021bie glutenul de gr\u00e2u \u00een preparatele tale, deoarece unele studii au ar\u0103tat c\u0103 glutenul consumat \u00een cantit\u0103\u021bi mari ar putea afecta s\u0103n\u0103tatea intestinului \u00een cazul persoanelor cu susceptibilitate de boli inflamatorii intestinale. De asemenea, glutenul din gr\u00e2u este contraindicat persoanelor care sufer\u0103 de boala celiac\u0103 \u2013 \u00eens\u0103 ar putea fi de folos persoanelor cu intoleran\u021b\u0103 la soia.<\/p>\n

Fiind extrem de puternic \u0219i concentrat, glutenul din gr\u00e2u poate ajuta la prepararea aluaturilor, ajut\u00e2nd aluatul crud s\u0103 creasc\u0103 \u0219i oferindu-i elasticitate. Glutenul din gr\u00e2u este u\u0219or de utilizat \u0219i extrem de util \u00een re\u021betele ce con\u021bin tipuri de f\u0103in\u0103 cu pu\u021bine proteine, precum cele de secar\u0103 \u0219i gr\u00e2u integral, sau \u00een re\u021bete cu extra ingrediente, cum ar fi nucile, semin\u021bele \u0219i fructele uscate.<\/p>\n

Pentru a \u021bine mai mult timp \u0219i pentru a-\u0219i p\u0103stra propriet\u0103\u021bile, po\u021bi p\u0103stra glutenul din gr\u00e2u \u00een congelator.<\/p>\n

 <\/p>\n

Amidonul de porumb<\/strong><\/h4>\n

Asemenea glutenului din gr\u00e2u, amidonul de porumb<\/a> este un ingredient des folosit pentru a \u00eengro\u0219a supe, toc\u0103ni\u021be, sosuri, pl\u0103cinte<\/a> sau deserturi<\/a> \u0219i \u00eel putem reg\u0103si totodat\u0103 \u00een f\u0103in\u0103, p\u00e2ine sau paste f\u0103inoase. Este imperioas\u0103 prepararea lui termic\u0103, fiindc\u0103 nu \u00eel consum\u0103m \u00een preparate reci, ci trebuie fiert\/g\u0103tit. Altfel, este indigest. Amidonul se reg\u0103se\u0219te \u00eentr-o varietate de alte plante, precum cereale (gr\u00e2u, ov\u0103z, orz, secar\u0103, orez), anumite legume (cartof, maz\u0103re verde) \u0219i leguminoase (linte, n\u0103ut, fasole) \u0219i reprezint\u0103 o important\u0103 surs\u0103 energetic\u0103 pentru organism, fiind un carbohidrat complex.<\/p>\n

Amidonul de porumb con\u021bine 90% carbohidra\u021bi, \u00eentre 0,1-0,3% proteine \u0219i lipide \u0219i zero fibre. Acesta ar trebui consumat cu modera\u021bie, \u00eens\u0103 nu este nicidecum contraindicat \u00een diete. 1-2 linguri (8-16 grame) de amidon de porumb ad\u0103ugate \u00een diverse m\u00e2nc\u0103ruri preparate prin fierbere sau coacere (nu prin pr\u0103jire \u0219i f\u0103r\u0103 gr\u0103simi ad\u0103ugate) pot men\u021bine senza\u021bia de sa\u021bietate.<\/p>\n

Deoarece nu con\u021bine deloc fibre \u0219i are un indice glicemic ridicat, amidonul de porumb poate urca rapid nivelul glicemiei, motiv pentru care pacien\u021bii cu diabet trebuie s\u0103 fie precau\u021bi la consumul acestuia \u0219i s\u0103 monitorizeze atent cantit\u0103\u021bile. O lingur\u0103 ras\u0103 de amidon (8 grame) con\u021bine 7 grame de carbohidra\u021bi \u0219i 30 kcal. Altfel, po\u021bi consuma amidon de porumb f\u0103r\u0103 gluten dac\u0103 suferi de boala celiac\u0103. De asemenea, amidonul de porumb cre\u0219te nivelul de energie, stimuleaz\u0103 bacteriile benefice din colon \u0219i sprijin\u0103 digestia. Astfel, te po\u021bi bucura de amidonul de porumb at\u00e2t timp c\u00e2t \u00eel consumi cu modera\u021bie \u0219i \u00eentr-o diet\u0103 echilibrat\u0103.<\/p>\n

Nu \u00een ultimul r\u00e2nd, amidonul de porumb are \u0219i alte \u00eentrebuin\u021b\u0103ri pe l\u00e2ng\u0103 g\u0103tit. El poate fi folosit \u0219i \u00een cas\u0103 pentru a scoate pete de pe diverse \u021bes\u0103turi, apretarea hainelor, ameliorarea arsurilor solare sau chiar drept \u0219ampon uscat.<\/p>\n

 <\/p>\n

A\u0219adar, po\u021bi utiliza cu \u00eencredere toate cele trei alimente pe care le-am detaliat \u00een acest articol. Ele pot fi integrate cu u\u0219urin\u021b\u0103 \u00een diverse m\u00e2nc\u0103ruri pentru a le \u00eembun\u0103t\u0103\u021bi gustul sau textura. \u021aine \u00eens\u0103 cont s\u0103 le consumi cu modera\u021bie \u0219i s\u0103 le evi\u021bi \u00een cazurile particulare \u2013 f\u0103r\u0103 gluten din gr\u00e2u dac\u0103 suferi de boala celiac\u0103 \u0219i mai pu\u021bin amidon dac\u0103 suferi de diabet!<\/p>\n

Informa\u021bii nutri\u021bionale validate de Loredana L\u0103pu\u0219anschi, Dietetician Clinician, Telomera Clinic.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Exist\u0103 ingrediente de care nu toat\u0103 lumea \u0219tie, dar care se dovedesc a fi de mare ajutor \u00een buc\u0103t\u0103rie, furniz\u00e2nd un plus de nutrien\u021bi sau savoare multor re\u021bete \u0219i preparate vegane. Patru astfel de ingrediente care nu ar trebui s\u0103-\u021bi lipseasc\u0103 sunt n\u0103utul, amestecul de legume, glutenul din gr\u00e2u \u0219i amidonul de porumb. Pentru a […]<\/p>\n","protected":false},"author":12,"featured_media":19086,"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":[1132,417,925,716,779,1087],"class_list":{"0":"post-19040","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-amidon","9":"tag-gluten","10":"tag-legume","11":"tag-sano-vita","12":"tag-sanovita","13":"tag-zidezimaibine"},"yoast_head":"\n4 ingrediente nelipsite din orice buc\u0103t\u0103rie – Zi de zi mai bine - 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