{"id":19422,"date":"2021-09-16T17:12:10","date_gmt":"2021-09-16T14:12:10","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=19422"},"modified":"2021-09-22T10:55:12","modified_gmt":"2021-09-22T07:55:12","slug":"cate-straturi-are-o-salata-perfecta","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/cate-straturi-are-o-salata-perfecta\/","title":{"rendered":"C\u00e2te straturi are o salat\u0103 perfect\u0103?"},"content":{"rendered":"

Salatele<\/a> sunt reginele preparatelor \u00een perioada aceasta, deoarece sunt u\u0219or de g\u0103tit, de m\u00e2ncat \u0219i sunt, \u00een acela\u0219i timp, s\u0103\u021bioase, gustoase \u0219i s\u0103n\u0103toase. Iat\u0103 cum ar trebui s\u0103 arate o salat\u0103 complet\u0103, \u021bin\u00e2nd cont de straturile de baz\u0103.<\/p>\n

 <\/p>\n

Primul strat- Frunzele<\/strong><\/h4>\n

Frunzele de salate verzi reprezint\u0103 \u201efunda\u021bia\u201d re\u021betelor de acest tip. Acestea nu doar c\u0103 ofer\u0103 un aspect pl\u0103cut, dar \u0219i asigur\u0103 aportul esen\u021bial de vitamine ( A \u0219i C), minerale ( fier, calciu, magneziu, potasiu) \u0219i fibre. De asemenea, frunzele de salat\u0103 verde au un con\u021binut sc\u0103zut de calorii (aproximativ 15 kcal la 100 gr. de frunze proaspete). Totu\u0219i, exist\u0103 multe tipuri de frunze potrivite pentru salat\u0103 \u2013 clasica l\u0103ptuc\u0103, sp\u0103n\u0103celul, fetica (Valerianella locusta), rucola, romaine, frisee, endivia sau combina\u021biile dintre acestea pe care le g\u0103se\u0219ti gata sp\u0103late \u00een vitrinele frigorifice de la supermarket – a\u0219a c\u0103 po\u021bi s\u0103 faci combina\u021bii, \u00een func\u021bie de preferin\u021be.<\/p>\n

 <\/p>\n

Al doilea strat – Legumele \u0219i fructele<\/strong><\/h4>\n

Cel de-al doilea strat pentru salat\u0103 este compus din legume \u0219i, op\u021bional, fructe. Adaug\u0103 ro\u0219ii, castrave\u021bi, ardei, sau maz\u0103re, conopid\u0103, morcov ras, ceap\u0103, mere. O parte considerabil\u0103 \u00a0din compozi\u021bia unei por\u021bii de salat\u0103 trebuie, ideal, s\u0103 fie format\u0103 din legume. Acestea con\u021bin minerale, fibre \u0219i vitamine.<\/p>\n

Fructele uscate reprezint\u0103 alte ingrediente numai bune prin care s\u0103 adaugi gusturi \u0219i texturi noi \u00een salate. Pe l\u00e2ng\u0103 asta, acestea \u00ee\u021bi ofer\u0103 o mul\u021bime de vitamine.<\/p>\n

– Meri\u0219orul<\/a> con\u021bine vitaminele; E, K , flavonoide (substan\u021be cu efect antioxidant) \u0219i minerale precum mangan \u0219i cupru. Speciali\u0219tii recomand\u0103 meri\u0219orul ca puternic aliat al unei diete echilibrate \u0219i s\u0103n\u0103toase.<\/p>\n

Avem pentru tine o idee de salat\u0103 foarte gustoas\u0103 \u00a0cu morcovi \u0219i migdale.<\/a> De asemenea, te sf\u0103tuim s\u0103 adaugi legume proaspete \u00eentr-o salat\u0103 de tofu marinat<\/a>.<\/p>\n

 <\/p>\n

Al treilea strat – Proteinele<\/strong><\/h4>\n

S\u0103 nu uit\u0103m de alimentele vegetale bogate \u00een proteine. Leguminoasele, spre exemplu, sunt alimente foarte hr\u0103nitoare, fiind principala \u0219i cea mai important\u0103 surs\u0103 proteic\u0103 dintr-o salat\u0103.<\/p>\n

-Boabele de fasole reprezint\u0103 o surs\u0103 ideal\u0103 de proteine. De asemenea, con\u021bin zinc, cupru, mangan, magneziu, fier \u00a0\u0219i vitaminele B1, B6 \u0219i K.<\/p>\n

– Lintea<\/a> are un con\u021binut proteic ridicat, \u00a0fibre, vitamine din grupul B, folat, fier, cupru, magneziu, mangan, fosfor, potasiu, zinc, seleniu.<\/p>\n

-Po\u021bi ad\u0103uga aici tofu \u0219i tempeh. Sunt hr\u0103nitoare, s\u0103n\u0103toase \u0219i gustoase. Pe scurt, sunt ideale pentru o salat\u0103 complet\u0103.<\/p>\n

Salata Tabbouleh cu linte<\/a> este recomandarea noastr\u0103. De asemenea, po\u021bi \u00eencerca varianta special\u0103 de salat\u0103 greceasc\u0103 cu n\u0103ut.<\/a><\/p>\n

 <\/p>\n

Al patrulea strat – Topping-ul<\/strong><\/h4>\n

C\u00e2nd ne g\u00e2ndim la un topping s\u0103n\u0103tos, lu\u0103m \u00een calcul acele ingrediente pe care le punem \u00eentr-o cantitate mic\u0103 pentru a da un plus de arom\u0103 salatei. Astfel, po\u021bi ad\u0103uga: semin\u021be de rodie, parmezan, m\u0103sline, stafide<\/a>, numeroasele verde\u021buri aromate (p\u0103trunjel, busuioc, oregano proasp\u0103t).<\/p>\n

– Semin\u021bele de dovleac<\/a> \u00a0con\u021bin minerale precum fier, zinc, fosfor \u0219i magneziu, seleniu potasiu \u0219i toate vitaminele B (cu excep\u021bia B12), vitaminele E \u0219i K.<\/p>\n

– Semin\u021bele de<\/a> floarea-soarelui<\/a> con\u021bin fibre, folat, seleniu, magneziu, cupru, fier, calciu \u0219i gr\u0103simi s\u0103n\u0103toase. Men\u021bin s\u0103n\u0103tatea ochilor \u0219i a pielii, contribuie la reglarea digestiei \u015fi ajut\u0103 la normalizarea valorilor tensiunii arteriale.<\/p>\n

– Nucile au un con\u021binut ridicat de gr\u0103simi benefice, antioxidan\u021bi \u0219i reprezint\u0103 o surs\u0103 bogat\u0103 de vitamina E.<\/p>\n

La final, dac\u0103 dore\u0219ti s\u0103 oferi mai mult gust, \u00ee\u021bi l\u0103s\u0103m \u0219i o idee de dressing<\/a>, potrivit pentru mai multe tipuri de salate.<\/p>\n

Acum c\u0103 \u0219tii care este secretul unei salate reu\u0219ite, te \u00eencuraj\u0103m s\u0103 \u00eencerci re\u021bete \u021bin\u00e2nd cont de aceast\u0103 structur\u0103. Num\u0103rul \u0219i tipul ingredientelor le alegi tu, dup\u0103 gust \u0219i preferin\u021be. Poft\u0103 bun\u0103!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Salatele sunt reginele preparatelor \u00een perioada aceasta, deoarece sunt u\u0219or de g\u0103tit, de m\u00e2ncat \u0219i sunt, \u00een acela\u0219i timp, s\u0103\u021bioase, gustoase \u0219i s\u0103n\u0103toase. Iat\u0103 cum ar trebui s\u0103 arate o salat\u0103 complet\u0103, \u021bin\u00e2nd cont de straturile de baz\u0103.   Primul strat- Frunzele Frunzele de salate verzi reprezint\u0103 \u201efunda\u021bia\u201d re\u021betelor de acest tip. Acestea nu doar […]<\/p>\n","protected":false},"author":12,"featured_media":19423,"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":[1183,925,398,937,1182],"class_list":{"0":"post-19422","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie","8":"tag-fructe-uscate","9":"tag-legume","10":"tag-salata","11":"tag-seminte","12":"tag-straturile-salatei"},"yoast_head":"\nC\u00e2te straturi are o salat\u0103 perfect\u0103? – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Salatele sunt reginele preparatelor \u00een perioada aceasta. 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