{"id":98676,"date":"2023-05-15T08:59:43","date_gmt":"2023-05-15T05:59:43","guid":{"rendered":"https:\/\/realitatearutiera.ro\/?p=98676"},"modified":"2023-05-15T08:59:48","modified_gmt":"2023-05-15T05:59:48","slug":"consumul-unei-varietati-de-legume-poate-imbunatati-sanatatea-si-bunastarea","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=98676","title":{"rendered":"Consumul unei variet\u0103\u021bi de legume poate \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea \u0219i bun\u0103starea"},"content":{"rendered":"\n

Nu exist\u0103 o singur\u0103 legum\u0103 cea mai s\u0103n\u0103toas\u0103, dar consumul unei variet\u0103\u021bi de legume poate \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea \u0219i bun\u0103starea. Toate legumele con\u021bin vitamine, minerale \u0219i fibre alimentare s\u0103n\u0103toase, dar unele se remarc\u0103 prin beneficiile lor excep\u021bionale. \u00cen acest articol, ne uit\u0103m la top 3 cele mai s\u0103n\u0103toase legume \u0219i suger\u0103m modalit\u0103\u021bi de a le savura ca parte a unei diete echilibrate.\"Toate<\/p>\n\n\n\n

Toate legumele con\u021bin vitamine, minerale \u0219i fibre alimentare s\u0103n\u0103toase. Foto: Click.<\/p>\n\n\n\n

1. Spanacul<\/h2>\n\n\n\n

Playvolume<\/p>\n\n\n\n

00:00\/00:00Nu mai exist\u0103 cale de \u00eemp\u0103care \u00eentre Bibi \u0219i Antonio Pican: \u201eNu \u0219tiu ce face, sper c\u0103 bine!\u201dTruvidfullScreen<\/p>\n\n\n\n

Spanacul<\/a> este o legum\u0103 cu frunze verzi \u0219i o surs\u0103 excelent\u0103 de calciu, vitamine, fier \u0219i antioxidan\u021bi. Datorit\u0103 con\u021binutului s\u0103u de fier \u0219i calciu, spanacul este un adaos excelent pentru orice diet\u0103 f\u0103r\u0103 carne sau lactate.<\/p>\n\n\n\n

O can\u0103 de spanac crud este format\u0103 \u00een mare parte din ap\u0103 \u0219i con\u021bine doar 7 calorii. De asemenea, ofer\u0103:<\/p>\n\n\n\n

ADVERTISING<\/p>\n\n\n\n

necesarul zilnic complet al unui adult Sursa de \u00eencredere de vitamina K
cantit\u0103\u021bi mari de vitamina A
vitamina C
magneziu
acid folic
fier
calciu
antioxidanti<\/p>\n\n\n\n

Vitamina K este esen\u021bial\u0103 pentru un organism s\u0103n\u0103tos – \u00een special pentru oase puternice, deoarece \u00eembun\u0103t\u0103\u021be\u0219te absorb\u021bia calciului.<\/p>\n\n\n\n

Spanacul ofer\u0103, de asemenea, o cantitate bun\u0103 de fier pentru energie \u0219i s\u00e2nge s\u0103n\u0103tos \u0219i un nivel ridicat de magneziu pentru func\u021bia muscular\u0103 \u0219i nervoas\u0103. Este, de asemenea, bogat \u00een antioxidan\u021bi, iar cercet\u0103rile sugereaz\u0103 c\u0103 frunzele de spanac pot sc\u0103dea tensiunea arterial\u0103 \u0219i pot beneficia de s\u0103n\u0103tatea inimii.<\/p>\n\n\n\n

Cum s\u0103 m\u0103n\u00e2nci spanac<\/em><\/p>\n\n\n\n

Oamenii se bucur\u0103 de spanacul crud \u00een salate, sandvi\u0219uri \u0219i smoothie-uri. Spanacul fiert are, de asemenea, beneficii semnificative pentru s\u0103n\u0103tate \u0219i este un adaos excelent pentru preparatele cu paste \u0219i supe.<\/p>\n\n\n\n

2. Kale<\/h2>\n\n\n\n

Kale este o legum\u0103 foarte popular\u0103 cu frunze verzi, cu mai multe beneficii pentru s\u0103n\u0103tate. Ofer\u0103 aproximativ 7 calorii per can\u0103 de frunze crude \u0219i cantit\u0103\u021bi bune de vitamine A, C \u0219i K.<\/p>\n\n\n\n

Kale poate aduce beneficii persoanelor cu colesterol ridicat. Un mic studiu din 2008 raporteaz\u0103 c\u0103 b\u0103rba\u021bii cu colesterol ridicat, care au b\u0103ut 150 de mililitri de suc de Kale \u00een fiecare zi, timp de 12 s\u0103pt\u0103m\u00e2ni, au experimentat o reducere cu 10% a lipoproteinelor cu densitate joas\u0103 sau colesterolului \u201er\u0103u\u201d \u0219i o cre\u0219tere cu 27% a lipoproteinelor cu densitate mare, sau \u201ebun\u201d, colesterol.<\/p>\n\n\n\n

\u00centre timp, cercet\u0103rile din 2015 Trusted Source sugereaz\u0103 c\u0103 sucul de varz\u0103 Kale poate reduce tensiunea arterial\u0103, colesterolul din s\u00e2nge \u0219i nivelul zah\u0103rului din s\u00e2nge, scriu cei de la Medical News Today.<\/a><\/p>\n\n\n\n

Cum s\u0103 m\u0103n\u00e2nci kale<\/em><\/p>\n\n\n\n

Oamenii folosesc Kale \u00een preparate cu paste, salate \u0219i sandviciuri. O persoan\u0103 se poate bucura, de asemenea, de chipsuri de kale sau de suc.<\/p>\n\n\n\n

3. Broccoli<\/h2>\n\n\n\n

Broccoli este o legum\u0103 incredibil de s\u0103n\u0103toas\u0103 care apar\u021bine aceleia\u0219i familii ca varza, Kale \u0219i conopida. Toate acestea sunt legume crucifere.<\/p>\n\n\n\n

Fiecare can\u0103 de broccoli tocat \u0219i fiert con\u021bine:<\/p>\n\n\n\n

– aproximativ 31 de calorii
– necesarul zilnic complet de vitamina K
– de dou\u0103 ori cantitatea zilnic\u0103 recomandat\u0103 de vitamina C<\/p>\n\n\n\n

Potrivit Sursei de \u00eencredere Institutului Na\u021bional al Cancerului, cercet\u0103rile pe animale au descoperit c\u0103 anumite substan\u021be chimice, numite indoli \u0219i izotiociana\u021bi, din legumele crucifere pot inhiba dezvoltarea cancerului \u00een mai multe organe, inclusiv vezica urinar\u0103, s\u00e2ni, ficat \u0219i stomac.<\/p>\n\n\n\n

Ace\u0219ti compu\u0219i pot proteja celulele de deteriorarea ADN-ului, pot inactiva agen\u021bii care cauzeaz\u0103 cancer \u0219i au efecte antiinflamatorii. <\/p>\n\n\n\n

Cum s\u0103 m\u0103n\u00e2nci broccoli<\/em><\/p>\n\n\n\n

Broccoli este foarte versatil. Oamenii \u00eel pot pr\u0103ji, \u00eel pot g\u0103ti la abur, \u00eel pot amesteca \u00een supe sau se pot bucura de el \u00een salate.<\/p>\n\n\n\n

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

Nu exist\u0103 o singur\u0103 legum\u0103 cea mai s\u0103n\u0103toas\u0103, dar consumul unei variet\u0103\u021bi de legume poate \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea \u0219i bun\u0103starea. Toate legumele<\/p>\n","protected":false},"author":1,"featured_media":98677,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-98676","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\/2023\/05\/Doza_Plante_blog-3-670x400-1.jpeg?fit=670%2C400&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-pFy","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/98676","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=98676"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/98676\/revisions"}],"predecessor-version":[{"id":98678,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/98676\/revisions\/98678"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/98677"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}