{"id":19863,"date":"2022-06-07T11:06:50","date_gmt":"2022-06-07T08:06:50","guid":{"rendered":"https:\/\/sanovita.ro\/blog\/?p=19863"},"modified":"2022-06-07T11:06:50","modified_gmt":"2022-06-07T08:06:50","slug":"idei-de-mic-dejun-sanatos-si-hranitor-zi-de-zi-mai-bine","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/idei-de-mic-dejun-sanatos-si-hranitor-zi-de-zi-mai-bine\/","title":{"rendered":"Idei de mic dejun s\u0103n\u0103tos \u0219i hr\u0103nitor. Zi de zi mai bine"},"content":{"rendered":"

 <\/p>\n

Micul dejun este cunoscut ca fiind cea mai important\u0103 mas\u0103 a zilei. Acesta stimuleaz\u0103 produc\u021bia de glucoz\u0103, ref\u0103c\u00e2nd rezervele pierdute peste noapte \u0219i ne face mai aler\u021bi \u0219i mai preg\u0103ti\u021bi pentru o nou\u0103 zi. Pe termen lung, micul dejun ne ajut\u0103 s\u0103 ne men\u021binem o greutate optim\u0103, reduce riscul de diabet de tipul II \u0219i a bolilor cardiovasculare, dup\u0103 cum demonstreaz\u0103 un studiu publicat \u00een Jurnalul Colegiului American de Cardiologie<\/a>.<\/p>\n

Pentru a face fa\u021b\u0103 unui stil de via\u021b\u0103 stresant \u0219i pentru a avea mai mult\u0103 putere de concentrare pe parcursul zilei avem nevoie de un mic dejun s\u0103n\u0103tos. Acesta presupune o mas\u0103 bogat\u0103 \u00een c\u00e2t mai multe vitamine \u0219i nutrien\u021bi care s\u0103 ne ajute s\u0103 func\u021bion\u0103m la capacitate maxima \u00eentreaga zi.<\/p>\n

Ne-am propus, ca \u00een acest articol s\u0103 \u00ee\u021bi prezent\u0103m re\u021betele noastre preferate pentru un mic dejun s\u0103n\u0103tos, \u00eendr\u0103git de toat\u0103 familia! Mai mult de at\u00e2t, \u00een magazinul online SanoVita<\/a> vei g\u0103si o sumedenie de alimente vegane pe care s\u0103 le incluzi \u00een meniul de mic dejun al familiei tale.<\/p>\n

\"mic<\/h2>\n

Idei de mic dejun s\u0103n\u0103tos pentru \u00eentreaga familie<\/h2>\n

Timpul petrecut \u00een familie este cel mai pre\u021bios, dar din p\u0103cate, din ce \u00een ce mai limitat. Programul lung de munc\u0103 \u0219i activit\u0103\u021bile individuale ne r\u0103pesc de multe ori de l\u00e2ng\u0103 cei dragi. Mesele \u00een familie sunt un prilej minunat de a ne reconecta cu familia, de a \u00eemp\u0103rt\u0103\u0219i griji \u0219i bucurii \u0219i nu \u00een ultimul rand, de a crea amintiri frumoase \u00eempreun\u0103. Un mic dejun s\u0103n\u0103tos preg\u0103tit al\u0103turi de familie v\u0103 vor face dimine\u021bile mai senine \u0219i zilele mai fericite.<\/p>\n

\u00cen continuare \u021bi-am preg\u0103tit o list\u0103 cu idei de mic dejun s\u0103n\u0103tos pe care suntem siguri c\u0103 at\u00e2t cei mic, c\u00e2t \u0219i cei mari \u00eel vor adora!<\/p>\n

Pasta tartinabil\u0103 de mei \u0219i tofu pentru burtici s\u0103n\u0103toase<\/h3>\n

\"Past\u0103Vezi aici re\u021beta completa<\/a>.<\/u><\/p>\n

Un mic dejun s\u0103n\u0103tos este unul bogat \u00een fibre, proteine \u0219i gr\u0103simi bune care te vor ajuta s\u0103 nu m\u0103n\u00e2nci prea mult peste zi. Meiul g\u0103tit con\u021bine 207 calorii, \u0219ase grame de protein\u0103, un gram de gr\u0103simi \u0219i dou\u0103 grame de fibre per cea\u0219ca, ceea ce \u00eel face o op\u021biune ideal\u0103 pentru un mic dejun s\u0103n\u0103tos.<\/p>\n

Tofu, o surs\u0103 vegan\u0103 excelent\u0103 de fier \u0219i calciu \u00ee\u021bi va aduce \u0219i aportul zilnic de proteine, at\u00e2t de necesare pentru o zi activ\u0103.<\/p>\n

Alege sortimentul de tofu preferat din gama SanoVita!<\/em><\/a><\/p>\n

Unt vegan, f\u0103cut \u00een cas\u0103 pentru tarte \u00eendestul\u0103toare<\/h3>\n

Poate unul dintre cele mai utilizate \u0219i larg r\u0103sp\u00e2ndite sortimente pentru micul dejun sunt diferitele sortimente de unt. Fie ca alegi s\u0103 \u00eel serve\u0219ti pe o felie de toast, sau cu rondele de gr\u00e2u expandat<\/a>, untul vegetal \u00ee\u021bi asigur\u0103 aportul zilnic de vitamina E, un antioxidant important care protejeaz\u0103 organismul de efectele polu\u0103rii. Vezi aici re\u021beta complet\u0103.<\/a><\/p>\n

Br\u00e2nz\u0103 de Caju pentru un mic dejun complet<\/h3>\n

\"\"<\/a><\/p>\n

Vezi aici re\u021beta complet\u0103.<\/a><\/p>\n

Nucile de caju<\/a> sunt o specie tropical\u0103 de nuci, nativ\u0103 Braziliei. Bogate \u00een nutrien\u021bi, 28 de grame de caju asigur\u0103 69% din necesarul zilnic de cupru (esen\u021bial \u00een s\u0103n\u0103tatea creierului \u0219i pentru un sistem imunitar puternic), 26% din necesarul zilnic de magneziu \u0219i mangan (nutrien\u021bi importan\u021bi pentru s\u0103n\u0103tatea oaselor) \u0219i 20% din necesarul zilnic de zinc.<\/p>\n

Br\u00e2nza de caju poate fi servit\u0103 la micul dejun al\u0103turi de salate fresh, cu rondele sau p\u00e2ine integral\u0103, f\u0103cut\u0103 toast, sau sub orice alt\u0103 forma preferi. Cei mici se vor \u00eendr\u0103gosti de gustul dulceag \u0219i textura fin\u0103 a br\u00e2nzei de caju.<\/p>\n

Omlet\u0103 de tofu cu legume<\/h3>\n

Cu ardei kapia, cu pu\u021bin\u0103 ceap\u0103, cu m\u0103sline…yum! Aroma \u0219i gustul unei omlete din tofu cu legume va chema pe toat\u0103 lumea la mas\u0103 de diminea\u021b\u0103. De asemenea, mai sus am men\u021bionat c\u0103 tofu este bun pentru s\u0103n\u0103tate, iar dac\u0103 adaugi \u0219i alte legume \u00een re\u021bet\u0103 po\u021bi fi sigur\/\u0103 c\u0103-\u021bi vei face un bine.<\/p>\n

\"\"<\/a><\/p>\n

Vezi re\u021beta aici.<\/a><\/p>\n

Past\u0103 tartinabil\u0103 din boabe de soia<\/h3>\n

Boabele de soia con\u021bin to\u021bi cei 9 aminoacizi strict necesari nutri\u021biei umane. Pateul din soia este ideea perfect\u0103 pentru cei ce vor o re\u021bet\u0103 u\u0219oar\u0103. \u00centins pe o p\u00e2ine integral\u0103 cu semin\u021be, cu cartofi sau m\u0103sline, ori tartinat pe rondele de orez sau gr\u00e2u devine rapid o mas\u0103 perfect\u0103 pentru \u00eenceputul zilei \u00eentr-un mod s\u0103n\u0103tos.<\/p>\n

\"pateul<\/p>\n

Vezi re\u021beta aici.<\/a><\/p>\n

Re\u021bete de mic dejun s\u0103n\u0103tos c\u00e2nd \u021bi-e poft\u0103 de \u201eceva bun\u201d<\/h2>\n

C\u00e2nd e weekend \u0219i te treze\u0219ti odihnit\/\u0103 \u0219i plin\/\u0103 de via\u021b\u0103, \u00ee\u021bi vine g\u00e2ndul c\u0103 ai m\u00e2nca ceva bun, nu? Ni\u0219te cl\u0103tite, ni\u0219te musli, ni\u0219te brio\u0219e… Nu-i nimic r\u0103u \u00een asta, dar nu uita c\u0103 un mic dejun s\u0103n\u0103tos presupune c\u00e2t mai pu\u021bin zah\u0103r, un con\u021binut caloric sc\u0103zut \u0219i c\u00e2t mai multe vitamine. Mai departe \u00een lista noastr\u0103 de idei de mic dejun s\u0103n\u0103tos, \u021bi-am preg\u0103tit variante dulci \u0219i s\u0103n\u0103toase pentru cea mai important\u0103 mas\u0103 a zilei.<\/p>\n

Re\u021bete de mic dejun cu b\u0103utur\u0103 vegetal\u0103 de cocos<\/h3>\n

Po\u021bi prepara ni\u0219te cl\u0103tite gustoase cu b\u0103utura vegetal\u0103 de cocos. Aroma lor sigur \u00ee\u021bi va face diminea\u021ba mai bun\u0103. Sau ce spui de un terci din ov\u0103z cu fructe \u0219i cocos? Deja \u021bi-ai preg\u0103ti ingredientele pentru m\u00e2ine diminea\u021b\u0103, nu?<\/p>\n

\"\"<\/p>\n

Pentru un mic dejun dulce \u0219i s\u0103n\u0103tos alege B\u0103utura de cocos de la SanoVita!<\/em><\/a><\/p>\n

Budinc\u0103 Pina Colada<\/h4>\n

Cei mici \u00ee\u021bi vor mul\u021bumii pentru acest desert servit la micul dejun.<\/p>\n

Dac\u0103 ai ni\u0219te ananas pe acas\u0103 \u0219i e\u0219ti fan chia, \u00ee\u021bi recomand\u0103m aceast\u0103 budinc\u0103. Semin\u021bele de chia con\u021bin fibre, proteine, acizi gra\u0219i esen\u021biali (Omega-3 \u0219i Omega-6), antioxidan\u021bi, aminoacizi, vitamine \u0219i minerale, av\u00e2nd un indice glicemic sc\u0103zut.<\/p>\n

\"budinca\u00a0Vezi re\u021beta aici.<\/a><\/p>\n

Brio\u0219e cu nuc\u0103 de cocos<\/h4>\n

Perfect\u0103 pentru zilele de vacan\u021b\u0103 sau weekend-uri \u00een familie, re\u021beta aceasta e pu\u021bin mai complex\u0103, \u00eens\u0103 dac\u0103 ai timp \u0219i vrei s\u0103 faci un mic dejun al\u0103turi de cei mici, s\u0103 v\u0103 \u0219i juca\u021bi \u0219i s\u0103 m\u00e2nca\u021bi ceva dulce, \u00eencepe\u021bi diminea\u021ba cu aceast\u0103 activitate. F\u0103r\u0103 nici un ingredient de origine animal\u0103 \u0219i decorate cu fri\u0219c\u0103 vegetal\u0103, aceste minunate brio\u0219e sunt o idee perfect\u0103 pentru micul dejun. Serve\u0219te-le cu b\u0103utura vegetal\u0103 preferat\u0103 de la SanoVita<\/a>, sau cu un ceai aromat.<\/p>\n

\"Briose<\/p>\n

Vezi re\u021beta aici.<\/a><\/p>\n

Mic dejun dulce pe baz\u0103 de cereale<\/h3>\n

Cerealele integrale de orice tip sunt o alegere la \u00eendem\u00e2n\u0103 \u0219i foarte util\u0103 pentru un mic dejun s\u0103n\u0103tos. Contribuie pentru o senza\u021bie de sa\u021bietate de lung\u0103 durat\u0103 \u0219i, puse \u00eentr-o re\u021bet\u0103 cu alte ingrediente s\u0103n\u0103toase, acoper\u0103 o parte din necesarul zilnic de nutrien\u021bi.<\/p>\n

 <\/p>\n

Biscui\u021bi din musli, banane \u0219i miere<\/h4>\n

Orice list\u0103 de idei de mic dejun care se respect\u0103, trebuie s\u0103 includ\u0103 musli \u0219i granola. A\u0219a c\u0103 iat\u0103 un exemplu de re\u021bet\u0103<\/a> cu musli pe care \u021bi-o recomand\u0103m cu drag.<\/p>\n

\"\"<\/p>\n

G\u0103se\u0219ti Musli \u0219i Granola aici.<\/a><\/p>\n

Desert cu hri\u0219c\u0103 pentru micul dejun<\/h4>\n

Hri\u0219ca este bun\u0103 la orice v\u00e2rst\u0103 \u0219i poate fi introdus\u0103 \u00een alimenta\u021bia copiilor \u00eencep\u00e2nd chiar de la v\u00e2rsta de 7- 8 luni. De asemenea, contribuie la s\u0103n\u0103tatea p\u0103rului, oaselor \u0219i unghiilor, f\u0103c\u00e2ndu-le mai puternice, protejeaz\u0103 celulele de degradare \u0219i \u00eemb\u0103tr\u00e2nire prematur\u0103, iar prin antioxidan\u021bii de tip rutin\u0103 are un rol benefic \u00een protec\u021bia cardiovascular\u0103 \u0219i \u00een diabet.<\/p>\n

\"\"<\/p>\n

Vezi re\u021beta aici.<\/a><\/p>\n

Arpaca\u0219 cu sos de m\u0103lai<\/h4>\n

Arpaca\u0219ul este produs prin decorticarea boabelor mai multor tipuri de cereale, cel mai \u00eent\u00e2lnit \u0219i folosit \u00een buc\u0103t\u0103ria autohton\u0103 fiind arpaca\u0219ul de gr\u00e2u. Acesta este un ingredient perfect pentru micul dejun prin aportul mare de proteine \u0219i fibre, at\u00e2t de necesare organismului la \u00eenceput de zi.<\/p>\n

M\u0103laiul are mai pu\u021bine calorii \u0219i mai pu\u021bini carbohidra\u021bi dec\u00e2t alte cereale. Substan\u021bele nutritive din porumb includ vitamine (A, B, E \u0219i K), minerale (magneziu, fosfor \u0219i potasiu), acizi fenolici (acid ferulic, acid cumaric), carotenoide, flavonoide (antocianine) \u0219i fibre. Vezi re\u021beta aici.<\/a><\/p>\n

Smoothie-uri care te vor umple de energie pentru \u00eentreaga zi<\/h3>\n

\"Smoothie<\/p>\n

Un smoothie s\u0103n\u0103tos este cea mai u\u0219oar\u0103 variant\u0103 de mic dejun. Tot ce ai de f\u0103cut \u00een dimine\u021bile \u00eenc\u0103rcate, \u00een care te gr\u0103be\u0219ti s\u0103 rezolvi o sumedenie de lucruri, este s\u0103 arunci <\/em>\u00een blender b\u0103utura vegetal\u0103 preferat\u0103 \u00eempreun\u0103 cu fructe delicioase \u0219i s\u0103 savurezi rezultatul delicios. Smoothie-urile sunt sursa ideal\u0103 de a servi cantitatea zilnic\u0103 necesar\u0103 de fructe \u0219i\/sau legume \u0219i s\u0103 \u00ee\u021bi \u00eencepi ziua \u00eentr-un mod s\u0103n\u0103tos. \u021ai-am preg\u0103tit trei re\u021bete de smoothie pentru micul dejun pe care suntem convin\u0219i c\u0103 le vor savura at\u00e2t cei mici, c\u00e2t \u0219i cei mari.<\/p>\n

Smoothie de banane \u0219i curmale<\/h4>\n

Nu are zah\u0103r ad\u0103ugat, dar e dulce \u0219i gustos datorit\u0103 combina\u021biei dintre banane \u0219i curmale. Curmalele sunt fructe cu importante beneficii pentru organism datorit\u0103 numeroaselor minerale pe care le con\u021bin: calciu, magneziu, zinc, fier, seleniu, potasiu. Curmalele nu au gr\u0103simi, ceea ce le recomand\u0103 persoanelor cu un colesterol ridicat. Re\u021beta complet\u0103 aici.<\/a><\/p>\n

Smoothie cald cu gust de pl\u0103cint\u0103 de mere<\/h4>\n

C\u00e2nd spui \u201emere\u201d \u0219i \u201escor\u021bi\u0219oar\u0103\u201d, te g\u00e2nde\u0219ti sigur la o pl\u0103cint\u0103 proasp\u0103t scoas\u0103 din cuptor \u0219i cum sim\u021bi aroma aceea irezistibil\u0103. Dar p\u00e2n\u0103 la pl\u0103cint\u0103, po\u021bi avea aceea\u0219i arom\u0103 \u00eentr-un smoothie cald, numai bun de savurat \u00eentr-o diminea\u021b\u0103 r\u0103coroas\u0103, c\u00e2nd tot ce vrei s\u0103 faci este s\u0103 cite\u0219ti \u0219i s\u0103 te relaxezi. Uite re\u021beta aici.<\/a><\/p>\n

Smoothie de Mure pentru dimine\u021bile de var\u0103<\/h4>\n

Un smoothie cu mure sau alte fructe de p\u0103dure te va r\u0103cori \u00een orice moment, dar mai ales diminea\u021ba. S\u0103 nu uit\u0103m c\u0103 un smoothie de mure este plin de antioxidan\u021bi, previne rezisten\u021ba la insulin\u0103 \u0219i reduce riscul de diabet zaharat de tip 2, este bogat \u00een fibre solubile, calciu \u0219i potasiu. Ai \u00eencercat aceast\u0103 re\u021bet\u0103?<\/a><\/p>\n

Ce presupune \u0219i cum ne ajut\u0103 un mic dejun s\u0103n\u0103tos?<\/h2>\n

Ai \u00een\u021beles ideea \u2013 trebuie s\u0103 m\u0103n\u00e2nci micul dejun \u00een fiecare zi. Doar a\u0219a te po\u021bi asigura ca \u00ee\u021bi stimulezi metabolismul \u0219i reduci senza\u021bia de foame de peste zi.<\/p>\n

Asigur\u0103-te c\u0103 aportul de nutrien\u021bi de care are nevoie organismul pentru o bun\u0103 func\u021bionare este atins \u0219i corpul t\u0103u \u00ee\u021bi va mul\u021bumii! Noi te sus\u021binem \u00een alegerea ta de a-\u021bi asigura, at\u00e2t \u021bie, c\u00e2t \u0219i familiei tale un \u00eenceput de zi s\u0103n\u0103tos pentru un stil de via\u021ba plin de vitalitate. Urm\u0103re\u0219te blogul SanoVita pentru mai multe sfaturi practice ca s\u0103 fi zi de zi mai bine \u0219i viziteaz\u0103 magazinul nostru online<\/a> pentru o gam\u0103 larg\u0103 de produse vegane pe care sa le combini la micul dejun sau de-a lungul zilei.<\/p>\n","protected":false},"excerpt":{"rendered":"

  Micul dejun este cunoscut ca fiind cea mai important\u0103 mas\u0103 a zilei. Acesta stimuleaz\u0103 produc\u021bia de glucoz\u0103, ref\u0103c\u00e2nd rezervele pierdute peste noapte \u0219i ne face mai aler\u021bi \u0219i mai preg\u0103ti\u021bi pentru o nou\u0103 zi. Pe termen lung, micul dejun ne ajut\u0103 s\u0103 ne men\u021binem o greutate optim\u0103, reduce riscul de diabet de tipul II […]<\/p>\n","protected":false},"author":12,"featured_media":19868,"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":[1122],"tags":[1136,800,786,1243,1266,716,779],"class_list":{"0":"post-19863","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-gatesc-gustos","8":"tag-granola","9":"tag-mic-dejun","10":"tag-musli","11":"tag-pasta-vegetala-bob","12":"tag-pasta-vegetala-din-linte","13":"tag-sano-vita","14":"tag-sanovita"},"yoast_head":"\nIdei de mic dejun sanatos si hranitor pentru intreaga familie - SanoVita<\/title>\n<meta name=\"description\" content=\"Un mic dejun sanatos este necesar pentru o zi plina de incercari. 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