doctorulzilei.ro.<\/a><\/p>\n\n\n\nNu mai este un secret faptul c\u0103 schimbarea stilului alimentar te poate ajuta s\u0103 scapi de kilogramele \u00een plus \u0219i s\u0103 ai un corp mai atr\u0103g\u0103tor. Dac\u0103 vrei s\u0103 mergi mai departe, s\u0103 \u00ee\u021bi \u201esculptezi” fizicul, exerci\u021biile fizice nu trebuie s\u0103 lipseasc\u0103 din programul t\u0103u. De\u0219i ni se spune constant c\u0103 exist\u0103 un tipar de cum s\u0103 ar\u0103t\u0103m, tu trebuie s\u0103 \u00ee\u021bi ascul\u021bi corpul \u0219i s\u0103 \u00ee\u021bi adaptezi activitatea fizic\u0103 \u00een func\u021bie de ce \u00ee\u021bi dore\u0219ti. Vei observa c\u0103 micile schimb\u0103ri te pot duce la rezultate care te vor face m\u00e2ndru, dar asta se va realiza \u00een timp \u0219i prin foarte mult\u0103 perseveren\u021b\u0103, iar dac\u0103 combini sportul cu adoptarea unei alimenta\u021bii curate, vei avea numai de c\u00e2\u0219tigat.
Spanacul este un adev\u0103rat depozit natural de vitamine \u015fi minerale.\u00a0 Con\u0163ine s\u0103ruri minerale \u2013 sulf, mangan, cupru, zinc, iod, fier, magneziu, fosfor, calciu, sodiu, potasiu, vitamine (A, B1, B2, B12, PP, C), acid folic, lipide, glucide, aminoacizi.
Interesant \u00een cazul spanacului este c\u0103, de\u015fi nu con\u0163ine at\u00e2t de mult fier cum se credea \u00een trecut, fiind devansat de alte legume, totu\u015fi con\u0163ine o substan\u0163\u0103 numit\u0103 saponin\u0103, ce are proprietatea de a ajuta organismul s\u0103 asimileze bine fierul. Astfel, efectele \u00een combaterea anemiei, spre exemplu, pot fi mai bune \u00een cazul \u00een care se consum\u0103 spanac dec\u00e2t alte legume ce con\u0163in o cantitate mai mare de fier. Nu e greu s\u0103-l introduci \u00een dieta zilnic\u0103 pentru c\u0103 spanacul poate fi preparat \u00een multe moduri, \u00eens\u0103 cele mai s\u0103n\u0103toase sunt supele de spanac, sucul \u015fi salatale cu spanac.\u00a0<\/p>\n\n\n\n
Salat\u0103<\/strong>
Ingrediente: 500 g spanac, dou\u0103 ou\u0103, zeam\u0103 de l\u0103m\u00e2ie, sare, trei linguri cu ulei, o lingur\u0103 cu hrean, o ceap\u0103, p\u0103trunjel.
Mod de preparare: spanacul se spal\u0103 \u00een c\u00e2teva ape, se scurge, iar apoi se taie fidelu\u0163\u0103. Se amestec\u0103 bine cu ulei, zeam\u0103 de l\u0103m\u00e2ie, hrean, ceap\u0103 \u015fi verdea\u0163\u0103 tocat\u0103. Se garnise\u015fte cu ridichi \u015fi ou\u0103.
Sup\u0103-crem\u0103<\/strong>
Ingrediente: 300 g spanac, o lingur\u0103 cu f\u0103in\u0103, 50 g unt, sare, piper, ap\u0103.
Mod de preparare: se cur\u0103\u0163\u0103 spanacul, se spal\u0103 foarte bine \u015fi se pune la fiert. Dup\u0103 zece minute se scurge \u015fi se paseaz\u0103. Separat se c\u0103le\u015fte f\u0103ina \u00een unt \u015fi se stinge cu zeama \u00een care a fiert spanacul, turnat\u0103 c\u00e2te pu\u0163in. Se amestec\u0103 \u00eempreun\u0103 cu piureul de spanac, se adaug\u0103 sare, piper \u015fi se mai d\u0103 \u00eentr-un clocot.
Suc de spanac<\/strong>
Cu c\u00e2teva frunze de spanac foarte bine sp\u0103late \u015fi zdrobite \u00een blender, pute\u0163i consuma suc de spanac \u00een fiecare zi \u015fi \u00een foarte multe combina\u0163ii. O leg\u0103tura medie de spanac poate fi transformat\u0103 \u00een suc al\u0103turi de al\u0163i 7 morcovi \u015fi 2 mere mici. Alte variante ar fi s\u0103 mixa\u0163i spanacul cu mango \u015fi ananas, mere \u015fi castrave\u0163i, mere \u015fi \u0163elin\u0103, fructe de p\u0103dure, mere \u015fi ghimbir, mere \u015fi ment\u0103 etc.
Spanacul face minuni pentru s\u0103n\u0103tate<\/strong>
1. Previne cancerul<\/strong>
Antioxidan\u0163ii puternici pe care \u00eei con\u0163ine sucul de spanac, kaempferol \u015fi fitonutrien\u0163ii numi\u0163i flavonoizi, ajut\u0103 la prevenirea multor tipuri de cancer, precum cel de piele, stomac, ovarian \u015fi de prostat\u0103.
2. Protejeaz\u0103 creierul si inima<\/strong>
Spanacul \u00eent\u00e2rzie procesul natural de \u00eemb\u0103tr\u00e2nire a creierului datorit\u0103 con\u0163inutului de acid folic, substan\u0163\u0103 care reduce nivelul aminoacidului homocisteina. Acest aminoacid prezent \u00een fluxul sanguin predispune \u00eemboln\u0103virii de Alzheimer \u015fi dezvolt\u0103rii bolilor de inim\u0103, prin \u00eengro\u015farea arterelor.
3. \u00cent\u0103re\u015fte sistemul imunitar<\/strong>
Prin complexul de vitamine \u015fi minerale pe care \u00eel ofera organismului, spanacul \u00eent\u0103re\u015fte sistemul imunitar, men\u0163ine s\u0103n\u0103tatea pielii \u015fi gr\u0103be\u015fte vindecarea leziunilor diverse. Dac\u0103 be\u0163i \u00een mod regulat suc de spanac, v\u0103 reduce\u0163i considerabil riscul de ateroscleroz\u0103.
4. V\u0103 scap\u0103 de problemele digestive<\/strong>
Suferi\u0163i de probleme digestive, precum balonarea, constipa\u0163ia sau ulcerul? Con\u0163inutul de fibre din spanac v\u0103 men\u0163ine tractul digestiv \u00een form\u0103 optim\u0103, cur\u0103\u0163\u00e2nd eficient colonul \u015fi prevenind instalarea altor disfunc\u0163ii viitoare.
5. Trateaz\u0103 anemia \u015fi \u00eent\u0103re\u015fte oasele<\/strong>
Fierul din spanac \u015fi saponina ajut\u0103 la vindecarea anemiei, iar calciul con\u0163inut de aceast\u0103 legum\u0103 verde \u00eent\u0103re\u015fte sistemul osos. Este recomandat copiilor \u00een cre\u015ftere, dar \u015fi b\u0103tr\u00e2nilor sl\u0103bi\u0163i de boli.
6. Protejeaz\u0103 ochii<\/strong>
Spanacul este o surs\u0103 important\u0103 de vitamina A, lutein\u0103, xantin\u0103 \u015fi betacaroten, necesare pentru prevenirea deterior\u0103rii v\u0103zului, m\u00e2nc\u0103rimilor \u015fi usc\u0103ciunii ochilor, degenerescen\u0163ei\u00a0 maculare sau ulcerului ocular.
7. Trateaz\u0103 afec\u0163iunile pielii<\/strong>
Suferi\u0163i de diverse afec\u0163iuni ale pielii, precum eczeme, epidermit\u0103, cheratinizare, acnee, cicatrice, riduri sau pete de la soare? Sucul de spanac, prin vitaminele A,K,E si C, poate s\u0103 ajute celulele pielii s\u0103 se regenereze, p\u00e2n\u0103 la vindecarea problemelor cutanate.
8. Tope\u0219te kilogramele<\/strong>
Cercet\u0103torii de la Universitatea Lund din Suedia au descoperit un extract din frunze de spanac, con\u0163in\u00e2nd membranele numite tilacoide, care cre\u015fte cu 43% rata sc\u0103derii \u00een greutate. Rezultatele au fost ob\u0163inute \u00een urma unui studiu realizat pe 38 de femei supraponderale. Cercetarea arat\u0103 c\u0103 folosirea de suplimente alimentare care con\u0163in tilacoide \u00eencurajeaz\u0103 producerea de c\u0103tre organism a hormonilor care dau senza\u0163ia de sa\u0163ietate \u015fi duce la suprimarea senza\u0163iei de foame \u2013 \u015fi astfel la un control mai bun al apetitului -, la obiceiuri alimentare mai s\u0103n\u0103toase \u015fi la o sc\u0103dere \u00een greutate mai rapid\u0103.
\u201cStudiul a ar\u0103tat c\u0103 o b\u0103utur\u0103 cu tilacoide, \u00eenainte de micul dejun, reduce pofta de m\u00e2ncare \u015fi men\u0163ine o senza\u0163ie de sa\u0163ietate mai \u00eendelungat\u0103\u201c, a spus Charlotte Erlanson-Albertsson, profesoar\u0103 implicat\u0103 \u00een cercetare.<\/p>\n\n\n\nSursa:realitatea<\/p>\n","protected":false},"excerpt":{"rendered":"
Popeye avea dreptate \u00een leg\u0103tur\u0103 cu spanacul: e cel mai s\u0103n\u0103tos aliment din lume. La fel \u0219i alte vegetale cu<\/p>\n","protected":false},"author":1,"featured_media":85042,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-85041","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i2.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2022\/04\/spanac_frunye_de_spanac_86237500.jpg?fit=400%2C223&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-m7D","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/85041","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=85041"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/85041\/revisions"}],"predecessor-version":[{"id":85043,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/85041\/revisions\/85043"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/85042"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=85041"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=85041"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=85041"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}