{"id":19052,"date":"2021-07-19T10:51:01","date_gmt":"2021-07-19T07:51:01","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18550"},"modified":"2024-03-20T23:27:00","modified_gmt":"2024-03-20T21:27:00","slug":"15-alimente-esentiale-de-tinut-aproape","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/15-alimente-esentiale-de-tinut-aproape\/","title":{"rendered":"15 alimente esen\u021biale de \u021binut aproape"},"content":{"rendered":"

O alimenta\u021bie diversificat\u0103 este esen\u021bial\u0103, \u00eens\u0103 nu stric\u0103 niciodat\u0103 s\u0103 ai la \u00eendem\u00e2n\u0103 \u00een buc\u0103t\u0103rie ni\u0219te alimente de baz\u0103 cu care s\u0103 adaugi preparatelor tale proteine, textur\u0103 \u0219i arom\u0103. Atunci c\u00e2nd ne aprovizion\u0103m c\u0103mara cu astfel de alimente, ne asigur\u0103m \u0219i c\u0103 g\u0103tim lucruri mai s\u0103n\u0103toase at\u00e2t \u00een perioadele de post sau c\u00e2nd urm\u0103m o diet\u0103 vegetarian\u0103, c\u00e2t \u0219i \u00een momentele \u00een care, pur \u0219i simplu, dorim o m\u00e2ncare mai u\u0219oar\u0103 \u0219i cu mai multe vegetale.<\/p>\n

Desigur, c\u0103mara sau frigiderul fiec\u0103ruia difer\u0103 \u00een func\u021bie de gusturi, preferin\u021be \u0219i nevoi alimentare, \u00eens\u0103 credem c\u0103 urm\u0103toarele 15 alimente sunt de nelipsit din buc\u0103t\u0103ria oricui.<\/p>\n

 <\/p>\n

1. Leguminoase (legumele boabe)<\/strong><\/h4>\n

Leguminoasele sunt cel mai u\u0219or de stocat \u00een c\u0103mar\u0103 \u00een forma lor uscat\u0103. Po\u021bi opta \u0219i pentru cele la conserv\u0103, \u00eens\u0103 po\u021bi lua \u0219i cantit\u0103\u021bi mai mari, la kilogram \u0219i utiliza fix cantitatea de care ai nevoie. Pe l\u00e2ng\u0103 bine cunoscuta fasole, alte leguminoase utilizate la scar\u0103 larg\u0103 sunt lintea, n\u0103utul, maz\u0103rea sau boabele de soia. Acestea sunt surse importante de fibre \u0219i proteine. Toate aceste leguminoase sunt u\u0219or de preparat, la \u00eendem\u00e2na oricui \u0219i pot fi ob\u021binute din ele fie toc\u0103ni\u021be, chiftelu\u021be, salate, paste tartinabile pentru micul dejun \u0219i alte gust\u0103ri. D\u0103 click pe urm\u0103toarele ingrediente \u0219i descoper\u0103 re\u021bete gustoase ce \u00eencorporeaz\u0103 fasolea<\/a>, lintea<\/a>, n\u0103utul<\/a>, maz\u0103rea<\/a> sau boabele de soia<\/a>!<\/p>\n

 <\/p>\n

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

F\u0103ina, integral\u0103 sau nu, se g\u0103se\u0219te \u00een orice buc\u0103t\u0103rie, \u00eens\u0103 po\u021bi ad\u0103uga textur\u0103 preparatelor tale \u0219i ad\u0103ug\u00e2nd cerealele \u00eentregi. Sunt u\u0219or de stocat, iar dac\u0103 optezi pentru cele integrale, beneficiile pentru s\u0103n\u0103tate sunt \u00eenzecite, \u00een special pentru digestie. Noi ne-am convins de beneficiile cerealelor \u0219i am preg\u0103tit de-a lungul timpului numeroase re\u021bete cu quinoa<\/a>, orez brun<\/a>, ov\u0103z<\/a>, hri\u0219c\u0103<\/a>, bulgur<\/a>. De la dulciuri \u0219i pr\u0103jituri, aluaturi \u0219i p\u00e2ine, p\u00e2n\u0103 la feluri principale, cerealele ocup\u0103 un loc important \u00een buc\u0103t\u0103rie!<\/p>\n

 <\/p>\n

3. Paste integrale<\/strong><\/h4>\n

Pastele au un termen de valabilitate mare \u0219i pot fi utilizate \u00een multe m\u00e2nc\u0103ruri, conferind oric\u0103rui preparat textur\u0103 \u0219i fibre. Ca orice aliment, acestea trebuie consumate echilibrat – \u0219i le putem integra \u00een cantit\u0103\u021bi echilibrate \u00een toc\u0103ni\u021be<\/a>, supe <\/a>sau consuma ca atare. Afl\u0103 mai multe despre pastele integrale \u0219i ce s\u0103 mai preg\u0103te\u0219ti cu ele din acest articol<\/a>.<\/p>\n

 <\/p>\n

4. Soia texturat\u0103<\/strong><\/h4>\n

Din soia se ob\u021bin multe alimente de baz\u0103, precum b\u0103uturi vegetale din soia, tofu, dar \u0219i soia granulat\u0103 sau buc\u0103\u021bi. Buc\u0103\u021bile de soia sunt s\u0103\u021bioase, \u00ee\u021bi \u021bin de foame f\u0103r\u0103 a te sim\u021bi prea plin \u0219i sunt versatile \u2013 po\u021bi face cu soia ciorbe<\/a>, \u0219ni\u021bele aromate<\/a> \u0219i crocante<\/a>, \u201efriptur\u0103\u201d vegetal\u0103<\/a>, kebab din soia<\/a> sau chiftelu\u021be la cuptor<\/a>.<\/p>\n

 <\/p>\n

5. Tofu<\/strong><\/h4>\n

Tofu este \u0219i el un aliment ob\u021binut din minunatele boabe de soia, av\u00e2nd o istorie \u00eendelungat\u0103<\/a> \u0219i bogat\u0103. Este extrem de apreciat \u00een toat\u0103 lumea, fiind un aliment vedet\u0103 \u00een buc\u0103t\u0103ria asiatic\u0103 \u0219i cea vegan\u0103 sau vegetarian\u0103. Din el po\u021bi ob\u021bine m\u00e2nc\u0103ruri variate<\/a> pentru orice mas\u0103 din zi, perfecte pentru perioadele de post de peste an, spre exemplu. \u0218i po\u021bi \u00eencerca s\u0103 \u00eel prepari chiar \u0219i acas\u0103.<\/a><\/p>\n

 <\/p>\n

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

V\u0103 aminti\u021bi mai devreme c\u00e2nd am men\u021bionat c\u0103 din soia se ob\u021bin o mul\u021bime de alimente variate? Ei bine, tempeh este un alt aliment prin care s\u0103 adaugi protein\u0103 \u00een m\u00e2ncare. Dac\u0103 tofu este ob\u021binut prin presarea laptelui coagulat de soia, tempeh, pe de alt\u0103 parte, se ob\u021bine prin presarea boabelor de soia fermentate \u00eentr-o mas\u0103 compact\u0103. Acesta poate fi servit ca \u00eenlocuitor al tofu \u00een majoritatea re\u021betelor.<\/p>\n

 <\/p>\n

7. Drojdie inactiv\u0103<\/strong><\/h4>\n

Drojdia inactiv\u0103 este alt aliment iubit de vegani. \u00cen englez\u0103 ea este numit\u0103 \u201edrojdie nutri\u021bional\u0103\u201d (nutritional yeast)<\/em>, iar numele \u00eei este dat gra\u021bie proteinelor, vitaminelor, mineralelor \u0219i antioxidan\u021bilor pe care \u00eei con\u021bine. Aceasta se g\u0103se\u0219te cel mai des sub forma unor fulgi ce pot fi ad\u0103uga\u021bi mai ales \u00een sosuri<\/a>, pe legume<\/a>, popcorn sau paste, \u00een m\u00e2nc\u0103ruri, precum toc\u0103ni\u021be, pilafuri sau risotto<\/a> \u0219i pentru a ob\u021bine paste tartinabile<\/a>, br\u00e2nz\u0103<\/a> sau unt<\/a> \u2013 toate vegetale.<\/p>\n

 <\/p>\n

8. Nuci<\/strong><\/h4>\n

Nucile reprezint\u0103 alt\u0103 categorie de alimente extrem de variat\u0103, deoarece, atunci c\u00e2nd spunem \u201enuci\u201d, nu ne referim doar la nucile rom\u00e2ne\u0219ti, bine-cunoscute de noi to\u021bi. Exist\u0103 nenum\u0103rate soiuri de pe tot globul, accesibile oricui \u0219i care duc la sc\u0103derea colesterolului sau apari\u021biei bolilor cardiovasculare \u0219i diabetului. \u00centregi, tocate sau r\u00e2\u0219nite, po\u021bi folosi nucile \u00een gust\u0103ri rapide, cum sunt smoothie-urile, porridge, salate sau \u00een feluri principale ca paste, sosuri, umpluturi – \u0219i s\u0103 nu uit\u0103m de deserturi, mai ales de umplutura cozonacilor<\/a>. \u00cens\u0103 avem pentru tine re\u021bete dintre cele mai diversificate cu migdale<\/a>, alune de p\u0103dure<\/a>, caju<\/a>, nuci pecan<\/a> sau fistic<\/a>.<\/p>\n

 <\/p>\n

9. Semin\u021be<\/strong><\/h4>\n

Semin\u021bele, cu la fel de multe beneficii pentru s\u0103n\u0103tate ca nucile, sunt perfecte pentru a ad\u0103uga o textur\u0103 mai crocant\u0103 salatelor, gust\u0103rilor s\u0103rate sau dulci, umpluturilor, chiftelelor sau, acolo unde sunt cel mai des folosite, \u00een re\u021betele pentru p\u00e2ine<\/a>. Le po\u021bi integra \u00een re\u021bete cu semin\u021be de floarea-soarelui<\/a>, dovleac<\/a>, in<\/a>, chia (perfecte pentru budinci, \u00een dou\u0103 straturi<\/a>, tropicale<\/a> sau raw-vegane<\/a> sau chiar gem de chia<\/a>) \u0219i susan<\/a>.<\/p>\n

 <\/p>\n

10. Fructe uscate<\/strong><\/h4>\n

Fructele uscate (sau confiate) nu sunt doar gust\u0103ri excelente, ci sunt perfecte pentru a ad\u0103uga mai mult\u0103 arom\u0103 \u0219i dulcea\u021b\u0103 dulciurilor tale (blat de tort<\/a> sau rulad\u0103 cu fructe confiate<\/a>). Fructele confiate \u0219i uscate pe care noi le recomand\u0103m \u00een re\u021bete sunt goji (suc<\/a> sau smoothie<\/a>), meri\u0219orul<\/a>, curmalele<\/a>, smochine<\/a>le, stafide<\/a>le, prunele, caisele, papaya, ananasul, ghimbirul sau fulgii de cocos (topping din fulgi de cocos \u00eensiropa\u021bi<\/a> sau bomboane cu cocos \u0219i hri\u0219c\u0103<\/a>).<\/p>\n

 <\/p>\n

11. Stock de legume<\/strong><\/h4>\n

Supa stock (sau fiertura de legume) se poate preg\u0103ti aproape pe tot parcursul anului \u0219i reprezint\u0103 o baz\u0103 bun\u0103 pentru multe ciorbe, supe \u0219i orez. Iar fiindc\u0103 o po\u021bi p\u0103stra chiar \u0219i la congelator pentru pu\u021bin timp, e numai bun\u0103 de preg\u0103tit din weekend, spre exemplu, \u0219i \u00a0de folosit la preparatele tale din timpul s\u0103pt\u0103m\u00e2nii. Vei salva timp \u0219i vei ob\u021bine ciorbe mai gustoase \u0219i aromate. Preg\u0103te\u0219te \u0219i tu fiertura de legume creat\u0103 de cheful Sano Vita, Daniela Dan<\/a>.<\/p>\n

 <\/p>\n

12. Ulei de cocos<\/strong><\/h4>\n

Uleiul de cocos se g\u0103se\u0219te \u00eentr-o mas\u0103 solid\u0103 care se tope\u0219te u\u0219or \u0219i poate fi folosit ca \u00eenlocuitor \u00een multe re\u021bete, at\u00e2t dulciuri, c\u00e2t \u0219i feluri principale. Av\u00e2nd un gust deosebit, noi recomand\u0103m uleiul de cocos \u00een re\u021bete precum bomboane de ciocolat\u0103<\/a> sau cu unt de arahide<\/a>, tort de mere<\/a>, \u00eentr-o p\u00e2ine<\/a> \u2013 \u0219i po\u021bi ob\u021bine din ele chiar \u0219i un unt vegan de cas\u0103<\/a>.<\/p>\n

 <\/p>\n

13. Ulei vegetal<\/strong><\/h4>\n

Uleiul este \u00een fiecare buc\u0103t\u0103rie, cu to\u021bii folosim diverse uleiuri \u00een preparatele noastre, iar beneficiile lor sunt pe m\u0103sur\u0103 \u2013 important este totu\u0219i s\u0103 nu abuz\u0103m \u0219i s\u0103 nu prepar\u0103m multe pr\u0103jeli \u00een uleiuri. De aceea, este esen\u021bial s\u0103 \u0219tim cum \u0219i ce ulei s\u0103 folosim pentru diferitele preparate \u0219i tipuri de g\u0103tire. Astfel, g\u0103se\u0219ti deja pe blogul nostru mai multe informa\u021bii despre cele mai importante 10 tipuri de uleiuri vegetale \u0219i beneficiile lor<\/a>.<\/p>\n

 <\/p>\n

14. Siropuri<\/strong><\/h4>\n

Siropurile, mai ales dac\u0103 au un con\u021binut redus de zah\u0103r sau sunt f\u0103cute \u00een cas\u0103, reprezint\u0103 alternative perfecte pentru a-\u021bi \u00eendulci deserturile, a prepara din ele b\u0103uturi r\u0103coritoare, mocktail-uri sau le po\u021bi turna peste cl\u0103tite \u0219i vafe. Noi am preg\u0103tit 5 siropuri de cas\u0103 din afine, zmeur\u0103, ghimbir, vanilie \u0219i unul simplu. G\u0103se\u0219te re\u021betele aici<\/a>.<\/p>\n

 <\/p>\n

15. Tahini<\/strong><\/h4>\n

Tahini, o past\u0103 ob\u021binut\u0103 din semin\u021bele de susan, poate fi folosit fie \u00een sosuri rapide (pu\u021bin tahini, suc de l\u0103m\u00e2ie, ulei de m\u0103sline \u0219i usturoi), \u00een feluri principale sau chiar \u00een dulciuri, pentru a echilibra gustul prea dulce. Afl\u0103 cum s\u0103 prepari tahini \u00een cas\u0103 de aici<\/a>.<\/p>\n

Aceste 15 alimente sunt bune de avut la \u00eendem\u00e2n\u0103 \u00een buc\u0103t\u0103rie \u00een orice moment, fie c\u0103 preg\u0103te\u0219ti gust\u0103ri simple, fie feluri principale mai complexe sau deserturi. Caut\u0103 c\u00e2t mai multe re\u021bete cu ele, \u00eenva\u021b\u0103 \u00een ce m\u00e2nc\u0103ruri s\u0103 le pui pentru a ob\u021bine ce-i mai bun din ele \u0219i bucur\u0103-te de beneficiile lor!<\/p>\n

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O alimenta\u021bie diversificat\u0103 este esen\u021bial\u0103, \u00eens\u0103 nu stric\u0103 niciodat\u0103 s\u0103 ai la \u00eendem\u00e2n\u0103 \u00een buc\u0103t\u0103rie ni\u0219te alimente de baz\u0103 cu care s\u0103 adaugi preparatelor tale proteine, textur\u0103 \u0219i arom\u0103. Atunci c\u00e2nd ne aprovizion\u0103m c\u0103mara cu astfel de alimente, ne asigur\u0103m \u0219i c\u0103 g\u0103tim lucruri mai s\u0103n\u0103toase at\u00e2t \u00een perioadele de post sau c\u00e2nd urm\u0103m o […]<\/p>\n","protected":false},"author":12,"featured_media":19077,"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-19052","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"\n15 alimente esen\u021biale de \u021binut aproape – Zi de zi mai bine - 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