{"id":124575,"date":"2025-05-23T09:57:09","date_gmt":"2025-05-23T06:57:09","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=124575"},"modified":"2025-05-23T09:57:12","modified_gmt":"2025-05-23T06:57:12","slug":"leguma-gustoasa-bomba-de-vitamina-a","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=124575","title":{"rendered":"Legum\u0103 gustoas\u0103, bomb\u0103 de vitamina A"},"content":{"rendered":"\n<p>Cartoful dulce (Ipomoea batatas) este un superaliment valoros, bogat \u00een vitamine \u0219i minerale esen\u021biale pentru s\u0103n\u0103tatea noastr\u0103. Un cartof dulce mediu copt ofer\u0103 peste 400% din doza zilnic\u0103 recomandat\u0103 de vitamina A (sub form\u0103 de beta-caroten), indispensabil\u0103 pentru s\u0103n\u0103tatea ochilor, a pielii \u0219i a sistemului imunitar. De asemenea, con\u021bine vitaminele C \u0219i E cu efect antioxidant, dar \u0219i minerale precum fier, calciu, potasiu \u0219i magneziu, care sprijin\u0103 func\u021biile musculare, s\u0103n\u0103tatea oaselor \u0219i tensiunea arterial\u0103.<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn.adh.reperio.news\/image-8\/873138d6-3d16-4247-96bb-f477768f0b6d\/index.jpeg?resize=800%2C429&#038;ssl=1\" alt=\"Legum\u0103 gustoas\u0103, bomb\u0103 de vitamina A.\" width=\"800\" height=\"429\"  data-recalc-dims=\"1\"><\/p>\n\n\n\n<p>Legum\u0103 gustoas\u0103, bomb\u0103 de vitamina A.<\/p>\n\n\n\n<p>Comparativ cu cartofii albi,&nbsp;<a href=\"https:\/\/click.ro\/actualitate\/national\/cartoful-dulce-tot-mai-cautat-si-in-romania-cat-2402203.html\">cartoful dulce<\/a>&nbsp;are un indice glicemic mai sc\u0103zut, ceea ce ajut\u0103 la men\u021binerea unui nivel stabil al glicemiei, fiind benefic \u0219i persoanelor cu diabet. Bogat \u00een fibre, sprijin\u0103 digestia \u0219i men\u021bine senza\u021bia de sa\u021bietate, fiind o op\u021biune excelent\u0103 \u00een dietele pentru sl\u0103bit. Antioxidan\u021bii \u0219i polifenolii pe care \u00eei con\u021bine contribuie la reducerea stresului oxidativ \u0219i pot sc\u0103dea riscul unor boli cronice, inclusiv cancerul.<\/p>\n\n\n\n<p>Pentru un plus de energie de durat\u0103, cartoful dulce este o surs\u0103 important\u0103 de carbohidra\u021bi complec\u0219i, recomandat sportivilor \u0219i persoanelor active.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Re\u021bete delicioase \u0219i s\u0103n\u0103toase cu cartof dulce<\/h2>\n\n\n\n<p><strong>1. Cartofi dulci cop\u021bi la cuptor (wedges sau rondele)<\/strong><\/p>\n\n\n\n<p><em>Ingrediente:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2\u00a0<a href=\"https:\/\/click.ro\/actualitate\/sanatate\/tot-ce-trebuie-sa-stiti-despre-cartofii-dulci-23651.html\">cartofi dulci<\/a>\u00a0mari<\/li>\n\n\n\n<li>1 lingur\u0103 ulei de m\u0103sline<\/li>\n\n\n\n<li>Condimente: boia, usturoi pudr\u0103, sare, piper, cimbru (op\u021bional)<\/li>\n<\/ul>\n\n\n\n<p><em>Mod de preparare:<\/em>&nbsp;Spal\u0103 bine cartofii, taie-i \u00een felii groase sau bastona\u0219e. Amestec\u0103-i cu ulei \u0219i condimente, apoi coace-i la 200\u00b0C timp de 25-30 minute, \u00eentorc\u00e2ndu-i la jum\u0103tatea timpului.<\/p>\n\n\n\n<p><strong>2. Tocan\u0103 de cartof dulce cu n\u0103ut (vegan\u0103)<\/strong><\/p>\n\n\n\n<p><em>Ingrediente:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cartof dulce mare, cuburi<\/li>\n\n\n\n<li>1 conserv\u0103 n\u0103ut<\/li>\n\n\n\n<li>1 ceap\u0103<\/li>\n\n\n\n<li>2 c\u0103\u021bei usturoi<\/li>\n\n\n\n<li>1 conserv\u0103 ro\u0219ii tocate<\/li>\n\n\n\n<li>Condimente: curry, turmeric, sare, piper<\/li>\n\n\n\n<li>P\u0103trunjel sau coriandru proasp\u0103t<\/li>\n<\/ul>\n\n\n\n<p><em>Mod de preparare:<\/em>&nbsp;C\u0103le\u0219te ceapa \u0219i usturoiul \u00een pu\u021bin ulei, adaug\u0103 cartoful dulce, condimentele, n\u0103utul \u0219i ro\u0219iile. Fierbe la foc mic 20-25 minute p\u00e2n\u0103 se \u00eenmoaie toate ingredientele. Presar\u0103 verdea\u021b\u0103 \u00eenainte de servire.<\/p>\n\n\n\n<p><strong>3. Desert simplu: budinc\u0103 de cartof dulce<\/strong><\/p>\n\n\n\n<p><strong>Ingrediente:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 cartofi dulci fier\u021bi \u0219i pasa\u021bi<\/li>\n\n\n\n<li>1 ou<\/li>\n\n\n\n<li>1 lingur\u0103 miere sau sirop de ar\u021bar<\/li>\n\n\n\n<li>1 linguri\u021b\u0103 scor\u021bi\u0219oar\u0103<\/li>\n\n\n\n<li>Pu\u021bin lapte<\/li>\n<\/ul>\n\n\n\n<p><em>Mod de preparare:&nbsp;<\/em>Amestec\u0103 toate ingredientele, toarn\u0103 compozi\u021bia \u00eentr-un vas termorezistent \u0219i coace la 180\u00b0C timp de 25 minute.<\/p>\n\n\n\n<p>Cartoful dulce este astfel un aliat nutritiv deosebit, ce poate fi integrat cu u\u0219urin\u021b\u0103 \u00een meniul zilnic, oferind energie, vitamine \u0219i un gust pl\u0103cut, fie \u00een preparate s\u0103rate, fie \u00een deserturi.<\/p>\n\n\n\n<p>Sursa\/foto:clicks\u0103n\u0103tate<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cartoful dulce (Ipomoea batatas) este un superaliment valoros, bogat \u00een vitamine \u0219i minerale esen\u021biale pentru s\u0103n\u0103tatea noastr\u0103. Un cartof dulce<\/p>\n","protected":false},"author":1,"featured_media":124576,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-124575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/realitatearutiera.ro\/wp-content\/uploads\/2025\/05\/index-9.webp","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-wph","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/124575","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=124575"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/124575\/revisions"}],"predecessor-version":[{"id":124577,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/124575\/revisions\/124577"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/124576"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=124575"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=124575"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=124575"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}