{"id":3359,"date":"2023-04-08T07:20:52","date_gmt":"2023-04-08T04:20:52","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=3359"},"modified":"2023-04-09T19:58:08","modified_gmt":"2023-04-09T16:58:08","slug":"faina-de-grau-integral-vs-faina-alba-care-este-mai-buna","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/faina-de-grau-integral-vs-faina-alba-care-este-mai-buna\/","title":{"rendered":"F\u0103ina integral\u0103 de gr\u00e2u vs f\u0103ina alb\u0103 Care este mai bun\u0103 ?"},"content":{"rendered":"\n<p><strong>Civiliza\u021bia uman\u0103 s-a constituit \u0219i s-a dezvoltat ca o veritabil\u0103 civiliza\u021bie a gr\u00e2ului, aportul acestei cereale r\u0103m\u00e2n\u00e2nd o constant\u0103 semnificativ\u0103 a alimenta\u021biei noastre \u00eenc\u0103 din cele mai vechi timpuri \u0219i p\u00e2n\u0103 \u00een prezent. <\/strong><\/p>\n\n\n\n<p><strong> <\/strong>Numit pe bun\u0103 dreptate&nbsp;<strong>\u201eregele cerealelor\u201d,  gr\u00e2ul este cea mai utilizat\u0103 cereal\u0103 pentru produc\u021bia de f\u0103in\u0103<\/strong>&nbsp;din lume. \u00cen trecut, a fost utilizat ca un&nbsp;<strong>privilegiu al familiilor bogate<\/strong>, iar oamenii s\u0103raci nu aveau dreptul s\u0103-l consume. \u00cen zilele noastre mul\u021bi sus\u021bin\u0103tori ai unei alimenta\u021bii s\u0103n\u0103toase \u00eel exclud din dieta lor,&nbsp;<strong>f\u0103r\u0103 s\u0103-\u0219i dea seama de beneficiile acestuia.<\/strong>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-17.png\" alt=\"\" class=\"wp-image-3372\" width=\"556\" height=\"385\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-17.png 750w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-17-500x347.png 500w\" sizes=\"auto, (max-width: 556px) 100vw, 556px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-este-bogat-in-nutrien\u021bi-importan\u021bi\">Este bogat \u00een nutrien\u021bi importan\u021bi<\/h2>\n\n\n\n<p>Gr\u00e2ul este o&nbsp;<strong>surs\u0103 bogat\u0103 de fibre<\/strong>. Reprezint\u0103 o parte important\u0103 a alimenta\u021biei, deoarece&nbsp;<strong>previne constipa\u021bia, ajut\u0103 la controlul nivelului de zah\u0103r din s\u00e2nge<\/strong>, protejeaz\u0103 \u00eempotriva bolilor de inim\u0103 \u0219i ajut\u0103 chiar \u0219i la <strong>pierderea \u00een greutate<\/strong>. <\/p>\n\n\n\n<p>F\u0103ina de gr\u00e2u are \u0219i un con\u021binut bogat de&nbsp;<strong>vitamine B1, B3 \u0219i B5, riboflavin\u0103 \u0219i folat.<\/strong>&nbsp;De asemenea, are mai mult&nbsp;<strong>fier, calciu, proteine<\/strong>&nbsp;\u0219i al\u021bi nutrien\u021bi dec\u00e2t alte tipuri de f\u0103in\u0103 \u0219i este o surs\u0103 de&nbsp;<strong>beta-glucani \u0219i alte substan\u021be benefice.<\/strong>&nbsp;Dac\u0103 elimina\u021bi gr\u00e2ul din dieta voastr\u0103, ar trebui s\u0103 v\u0103 asigura\u021bi c\u0103&nbsp;<strong>lua\u021bi ace\u0219ti nutrien\u021bi importan\u021bi din alte alimente<\/strong>, astfel \u00eenc\u00e2t s\u0103 nu se manifeste un deficit.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-grau\/\">F\u0103ina este un ingredient esen\u021bial<\/a><\/strong> \u00een multe dintre alimentele pe care le consum\u0103m \u00een via\u021ba de zi cu zi, de la p\u00e2ine \u0219i pr\u0103jituri p\u00e2n\u0103 la paste sau delicioasa pizza. <\/p>\n\n\n\n<p>\u00cen ultimul deceniu, interesul pentru <strong><a href=\"https:\/\/www.planteea.ro\/produse\/?q=faina%20integrala%20&amp;qc=f%C4%83inuri\">f\u0103ina integral\u0103 \u0219i neagr\u0103<\/a><\/strong> a crescut semnificativ, pe m\u0103sur\u0103 ce oamenii \u00ee\u0219i doresc s\u0103 adopte o alimenta\u021bie mai s\u0103n\u0103toas\u0103 \u0219i mai nutritiv\u0103. <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-19.png\" alt=\"\" class=\"wp-image-3374\" width=\"574\" height=\"303\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-19.png 800w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-19-500x265.png 500w\" sizes=\"auto, (max-width: 574px) 100vw, 574px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">&nbsp;F\u0103ina alb\u0103 vs f\u0103ina integral\u0103 ?<\/h2>\n\n\n\n<p>Studiile arat\u0103 c\u0103 suntem tenta\u021bi s\u0103 consum\u0103m \u00een exces alimentele care ne fac pl\u0103cere. La vederea unei pr\u0103jituri apetisante, creierul secret\u0103 dopamin\u0103, hormonul fericirii, iar noi sim\u021bim poft\u0103. Mai mult dec\u00e2t at\u00e2t, nu prea experiment\u0103m&nbsp;m\u00e2ncatul con\u0219tient, dac\u0103 pe parcursul zilei lu\u0103m gust\u0103ri pe fug\u0103 sau cin\u0103m foarte t\u00e2rziu \u00een noapte, cu mintea la intriga dintr-un serial. &nbsp;<\/p>\n\n\n\n<p>Vestea bun\u0103 este c\u0103 \u00ee\u021bi po\u021bi \u00eembun\u0103t\u0103\u021bi obiceiurile alimentare \u00eenlocuind alimentele s\u0103race \u00een substan\u021be hr\u0103nitoare cu alternative mai s\u0103n\u0103toase. Iar dac\u0103 un ingredient este \u00een compozi\u021bia multor m\u00e2nc\u0103ruri preferate \u0219i a deserturilor cu blaturi pufoase, acela este chiar <strong>f\u0103ina<\/strong>. &nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-20.png\" alt=\"\" class=\"wp-image-3375\" width=\"564\" height=\"318\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-20.png 660w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-20-500x282.png 500w\" sizes=\"auto, (max-width: 564px) 100vw, 564px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"Ce trebuie s\u0103 \u0219tii despre f\u0103ina alb\u0103\">Ce trebuie s\u0103 \u0219tii despre f\u0103ina alb\u0103<\/h2>\n\n\n\n<p>F\u0103ina alb\u0103 este cea mai la \u00eendem\u00e2n\u0103 op\u021biune \u00een buc\u0103t\u0103ria oricui, fiind totodat\u0103 frecvent folosit\u0103 \u00een prepararea produselor de panifica\u021bie, a dulciurilor \u0219i a produselor din comer\u021b. Din p\u0103cate, vine la pachet cu un aport mare de amidon \u0219i gluten.<\/p>\n\n\n\n<p>\u00cen procesul de produc\u021bie, prin m\u0103cinarea cerealelor de gr\u00e2u, <strong>se pierd aproape toate substan\u021bele nutritive precum aminoacizi, minerale, vitamine \u0219i fibre alimentare<\/strong>. R\u0103m\u00e2n astfel calorii \u0219i carbohidra\u021bi, sau a\u0219a numitele&nbsp;<strong>calorii goale<\/strong>.<\/p>\n\n\n\n<p>De\u0219i confer\u0103 consisten\u021b\u0103 \u0219i elasticitate aluaturilor, consumat\u0103 \u00een exces poate d\u0103una s\u0103n\u0103t\u0103\u021bii. Printre riscurile unui consum ridicat se mai num\u0103r\u0103:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>un <strong>indice glicemic ridicat<\/strong> ce accelereaz\u0103 produc\u021bia de insulin\u0103 \u0219i viteza de absorb\u021bie a zah\u0103rului \u00een s\u00e2nge (<strong>risc de diabet<\/strong>)<\/li>\n\n\n\n<li>excesul de zah\u0103r este depozitat sub form\u0103 de gr\u0103sime (<strong>risc de cre\u0219tere \u00een greutate<\/strong>)<\/li>\n\n\n\n<li>procesul de rafinare a gr\u00e2ului implic\u0103 aditivi \u0219i pesticide alimentare (<strong>risc de intoxica\u021bie sau boli mai grave<\/strong>)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-21.png\" alt=\"\" class=\"wp-image-3376\" width=\"542\" height=\"360\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"De ce este f\u0103ina integral\u0103 mai s\u0103n\u0103toas\u0103\">De ce este f\u0103ina integral\u0103 mai s\u0103n\u0103toas\u0103 ?<\/h2>\n\n\n\n<p>F\u0103ina integral\u0103 este ob\u021binut\u0103 prin m\u0103cinarea \u00eentregului bob de gr\u00e2u. \u00cen procesul de produc\u021bie, f\u0103ina integral\u0103 \u00ee\u0219i p\u0103streaz\u0103 intacte substan\u021bele nutritive, provenite din cele trei componente ale gr\u00e2ului:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>germene sau miezul de gr\u00e2u \u2013 <strong>bogat \u00een gr\u0103simi nesaturate, proteine, minerale \u0219i vitamine<\/strong><\/li>\n\n\n\n<li>\u00eenveli\u0219ul de ensoperm \u2013 format din amidon \u0219i o cantitate semnificativ\u0103 de <strong>proteine<\/strong><\/li>\n\n\n\n<li>\u00eenveli\u0219ul exterior numit \u0219i t\u0103r\u00e2\u021b\u0103 \u2013 <strong>bogat\u0103 \u00een fibre<\/strong><\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>F\u0103ina integral\u0103 are de 7 ori mai multe fibre dec\u00e2t f\u0103ina alb\u0103<\/strong>. Acestea asigur\u0103 func\u021bionarea optim\u0103 a <strong>digestiei<\/strong> \u0219i confer\u0103 rapid o stare de <strong>sa\u021bietate<\/strong>. <\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Printre principalele avantaje ale consumului de f\u0103in\u0103 integral\u0103 se mai num\u0103r\u0103:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00cent\u0103rirea imunit\u0103\u021bii prin con\u021binutul de vitamine \u0219i minerale din germenele de gr\u00e2u<\/strong><\/li>\n\n\n\n<li><strong>Accelerarea tranzitului intestinal datorit con\u021binutului de fibre<\/strong><\/li>\n\n\n\n<li><strong>Diminuarea colesterolului, tot datorit\u0103 fibrelor<\/strong><\/li>\n\n\n\n<li><strong>Surs\u0103 important\u0103 de antioxidan\u021bi<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Singurul dezavantaj c\u00e2nd vine vorba de folosirea f\u0103inii integrale \u00een buc\u0103t\u0103rie  este <strong>perisabilitatea<\/strong>. Gr\u0103simile din germeni r\u00e2ncezesc relativ mai repede, iar f\u0103ina integral\u0103 nu poate fi p\u0103strat\u0103 la fel de mult precum cea alb\u0103. <strong>Se recomand\u0103 depozitarea la rece, \u00een frigider sau chiar \u00een congelator.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-18.png\" alt=\"\" class=\"wp-image-3373\" width=\"588\" height=\"329\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-18.png 1155w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-18-500x281.png 500w\" sizes=\"auto, (max-width: 588px) 100vw, 588px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Beneficiile consumului f\u0103inii integrale<\/h2>\n\n\n\n<p>Includerea f\u0103inii de gr\u00e2u integrale \u00een alimenta\u021bie asigur\u0103 nu doar o nutri\u021bie s\u0103n\u0103toas\u0103, ci \u0219i o mul\u021bime de beneficii pentru organism, precum sunt urm\u0103toarele:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>sus\u021bine buna func\u021bionare a sistemului digestiv \u2013&nbsp;<\/strong>prin intermediul con\u021binutului mare de fibre (\u00een special insolubile, dar \u0219i solubile), care sus\u021bin o digestie corect\u0103, regleaz\u0103 tranzitul intestinal. Totodat\u0103, au efect prebiotic (asigur\u0103 o flor\u0103 intestinal\u0103 s\u0103n\u0103toas\u0103), reduc constipa\u021bia, induc o senza\u021bie de sa\u021bietate. Previn constipa\u021bia cronic\u0103 \u0219i cancerul intestinal (cancer de colon).<\/li>\n\n\n\n<li><strong>contribuie la reglarea glicemiei \u2013&nbsp;<\/strong>carbohidra\u021bii complec\u0219i din f\u0103ina integral\u0103 de gr\u00e2u sunt descompu\u0219i \u0219i asimila\u021bi lent, \u00een special datorit\u0103 con\u021binutului ridicat de fibre, ceea ce \u00eempiedic\u0103 o cre\u0219tere brusc\u0103 a nivelului de zah\u0103r din s\u00e2nge. Con\u021binutul bogat \u00een magneziu contribuie \u0219i el la reglarea metabolismului glucidic, \u00eembun\u0103t\u0103\u021bind secre\u021bia de insulin\u0103 \u0219i elimin\u00e2nd rezisten\u021ba la insulin\u0103.<\/li>\n\n\n\n<li><strong>faciliteaz\u0103 reducerea nivelului de colesterol \u201er\u0103u\u201d (LDL) \u2013<\/strong>&nbsp;fibrele solubile din compozi\u021bia f\u0103inii integrale ajut\u0103 la diminuarea colesterolului LDL. Aceasta are drept consecin\u021b\u0103 prevenirea bolilor cardiovasculare.<\/li>\n\n\n\n<li><strong>regleaz\u0103 greutatea corporal\u0103 \u2013&nbsp;<\/strong>\u00een special datorit\u0103 con\u021binutului bogat \u00een fibre (existent \u00een mod natural \u00een toate cerealele integrale) care confer\u0103 senza\u021bie de sa\u021bietate, reduc apetitul \u0219i conduc la evitarea supraaliment\u0103rii calorice pe parcursul zilei. Astfel, elimin\u0103 riscul pentru obezitate, faciliteaz\u0103 reglarea armonioas\u0103 a greut\u0103\u021bii corporale, \u00een sensul cre\u0219terii sau sc\u0103derii acesteia, conform necesit\u0103\u021bilor. F\u0103ina integral\u0103 previne obezitatea.<\/li>\n\n\n\n<li><strong>confer\u0103 s\u0103n\u0103tate inimii \u0219i sistemului cardiovascular \u2013&nbsp;<\/strong>conform unor studii, consumul cerealelor integrale (din care face parte \u0219i gr\u00e2ul din care este ob\u021binut\u0103 f\u0103ina integral\u0103) poate reduce riscul afec\u021biunilor cardiovasculare \u00eentr-un procent de p\u00e2n\u0103 la 30%. Aceasta se produce prin intermediul ac\u021biunii de reducere a inciden\u021bei celor trei factori principali de risc: colesterolul \u201er\u0103u\u201d, tensiunea arterial\u0103 \u0219i greutatea corporal\u0103.<\/li>\n\n\n\n<li><strong>previne cancerul \u2013&nbsp;<\/strong>fibrele alimentare, antioxidan\u021bii \u0219i fitonutrien\u021bii din componen\u021ba gr\u00e2ului contribuie la reducerea riscului apari\u021biei mai multor tipuri de cancer, printre care reg\u0103sim mai ales cancerul de colon.<\/li>\n\n\n\n<li><strong>sus\u021bine sarcina \u0219i previne malforma\u021biile congenitale \u2013<\/strong>&nbsp;prin intermediul folatului (vitamina B9) care este recomandat \u00een special femeilor \u00eens\u0103rcinate. Unele studii au ar\u0103tat c\u0103 un nivel sc\u0103zut de fola\u021bi este asociat cu un risc crescut de apari\u021bie a unor malforma\u021bii la nivelul creierului, coloanei vertebrale sau m\u0103duvei osoase a f\u0103tului.<\/li>\n\n\n\n<li><strong>previne apari\u021bia astmului la copii \u2013&nbsp;<\/strong>at\u00e2t magneziul, c\u00e2t \u0219i vitamina E, furnizate prin intermediul f\u0103inii integrale de gr\u00e2u, au propriet\u0103\u021bi antiinflamatorii \u0219i scad (conform unor studii realizate) sensibilitatea copiilor la factorii ce restric\u021bioneaz\u0103 c\u0103ile aeriene, factori responsabili pentru generarea simptomelor tipice astmului.<\/li>\n\n\n\n<li><strong>benefic\u0103 pentru sistemul ocular \u2013&nbsp;<\/strong>niacina (vitamina B3), vitamina E \u0219i zincul din compozi\u021bia gr\u00e2ului pot \u00eembun\u0103t\u0103\u021bi s\u0103n\u0103tatea ochilor, reduc\u00e2nd riscul apari\u021biei cataractei sau a degenerescen\u021bei maculare datorate \u00eenaint\u0103rii \u00een v\u00e2rst\u0103.<\/li>\n\n\n\n<li><strong>confer\u0103 s\u0103n\u0103tate pielii \u2013&nbsp;<\/strong>con\u021binutul bogat \u00een zinc \u0219i vitamina E men\u021bine pielea hidratat\u0103 \u0219i confer\u0103 str\u0103lucire, elasticitate, tinere\u021be tenului \u0219i pielii, la modul general.<\/li>\n\n\n\n<li><strong>surs\u0103 important\u0103 de energie \u2013<\/strong>&nbsp;consumul de f\u0103in\u0103 integral\u0103 are un efect tonic general, la nivelul \u00eentregului organism.<\/li>\n\n\n\n<li><strong>surs\u0103 de antioxidan\u021bi&nbsp;<\/strong>care ne protejeaz\u0103 celulele de ac\u021biunea negativ\u0103 a radicalilor liberi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-16.png\" alt=\"\" class=\"wp-image-3364\" width=\"432\" height=\"432\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-16.png 768w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-16-500x500.png 500w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-16-150x150.png 150w\" sizes=\"auto, (max-width: 432px) 100vw, 432px\" \/><\/figure>\n<\/div>\n\n\n<p><strong><a href=\"https:\/\/www.planteea.ro\/faina-grau-integrala-1kg-solaris-plant\/\">F\u0103ina integral\u0103 de gr\u00e2u de la Solaris<\/a><\/strong> este ob\u021binut\u0103 prin m\u0103cinarea la o moar\u0103 tradi\u021bional\u0103 cu pietre a boabelor \u00eentregi de gr\u00e2u, inclusiv a p\u0103r\u021bilor sale componente (t\u0103r\u00e2\u021be, germeni \u0219i endosperm). Reprezint\u0103 o alternativ\u0103 s\u0103n\u0103toas\u0103 la f\u0103ina alb\u0103 de gr\u00e2u, o f\u0103in\u0103 rafinat\u0103, ob\u021binut\u0103 doar din endosperm (strat intermediar al gr\u00e2ului, denumit \u0219i corp f\u0103inos, care este foarte bogat \u00een amidon).<\/p>\n\n\n\n<p><strong>Avantajele consumului de f\u0103in\u0103 integral\u0103 de la Solaris: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>un con\u021binut mult mai mare de nutrien\u021bi<\/strong> \u0219i o calitate superioar\u0103 a acestora<\/li>\n\n\n\n<li><strong>un procent mai ridicat de fibre alimentare<\/strong> dec\u00e2t con\u021bine f\u0103ina alb\u0103. Acestea se reg\u0103sesc \u00eendeosebi \u00een \u00eenveli\u0219ul exterior, adic\u0103 \u00een t\u0103r\u00e2\u021bele boabelor de gr\u00e2u care sunt m\u0103cinate \u0219i incluse \u00een f\u0103ina integral\u0103.<\/li>\n\n\n\n<li>prin con\u021binutul mare de fibre, f\u0103ina integral\u0103 sus\u021bine <strong>buna func\u021bionare a tranzitului intestinal<\/strong> \u0219i ajut\u0103 la <strong>men\u021binerea unei greut\u0103\u021bi corporale echilibrate<\/strong>.<\/li>\n\n\n\n<li>previne diabetul \u0219i obezitatea.<\/li>\n\n\n\n<li><strong>nu este supus\u0103 unui proces de rafinare<\/strong> \u0219i nici de \u00een\u0103lbire prin substan\u021be chimice.<\/li>\n\n\n\n<li>datorit\u0103 procedeului tradi\u021bional de m\u0103cinare lent\u0103 cu ajutorul unei mori cu pietre, <strong>nu sunt alterate propriet\u0103\u021bile nutritive ale boabelor de gr\u00e2u<\/strong><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Informa\u021bii nutri\u021bionale<\/h2>\n\n\n\n<p><strong>Valori medii nutri\u021bionale 100g:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Valoare energetic\u0103 &#8211; 1482&nbsp;kJ\/ 339&nbsp;kcal<\/li>\n\n\n\n<li>Gr\u0103simi &#8211; 1,9 g (din care acizi gra\u0219i satura\u021bi&nbsp;&#8211; 0,3&nbsp;g)<\/li>\n\n\n\n<li>Glucide &#8211; 60,4 g (din care zaharuri &#8211; 0,4&nbsp;g)<\/li>\n\n\n\n<li>Fibre &#8211; 12,2 g<\/li>\n\n\n\n<li>Proteine &#8211; 13,7&nbsp;g<\/li>\n\n\n\n<li>Sare &#8211; 0&nbsp;g<\/li>\n<\/ul>\n\n\n\n<p><strong>Compozi\u021bie nutritiv\u0103:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.planteea.ro\/produse\/?q=faina-de-grau-solaris\"><strong>F\u0103ina integral\u0103 de gr\u00e2u de la Solaris<\/strong> <\/a>este o f\u0103in\u0103 nutritiv\u0103, bogat\u0103 \u00een carbohidra\u021bi complec\u0219i (60,4%), proteine (13,7%) \u0219i fibre, \u00een special insolubile, dar \u0219i solubile (hemiceluloz\u0103&nbsp;<strong>&#8211;<\/strong>&nbsp;&nbsp;\u00eendeosebi arabinoxilan, celuloz\u0103, beta-glucan) &#8211; 12,2%. Aportul de lipide al f\u0103inii integrale este unul mic, de aproximativ 2% (valorile sunt raportate la 100 g de f\u0103in\u0103). Nu con\u021bine adaos de sare.<\/p>\n\n\n\n<p>Aportul caloric al f\u0103inii de gr\u00e2u integrale este de 339 kilocalorii. Indicele glicemic al acesteia este cu 19% mai mic dec\u00e2t al f\u0103inii albe.<\/p>\n\n\n\n<p>\u00cen ceea ce prive\u0219te micronutrien\u021bii, f\u0103ina integral\u0103 de gr\u00e2u con\u021bine:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>vitamine&nbsp;&#8211;&nbsp;A, complexul B (B1, B2, B3, B5, B6, B9), E, K.<\/strong><\/li>\n\n\n\n<li><strong>minerale \u2013 \u00een special fosfor, potasiu, magneziu, calciu, dar \u0219i mangan, fier, zinc, cupru, seleniu.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>De asemenea, f\u0103ina de gr\u00e2u integral\u0103 con\u021bine aminoacizi esen\u021biali, enzime \u0219i antioxidan\u021bi (acid ferulic, polifenoli \u2013 lignani, carotenoizi \u2013 lutein\u0103).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cum po\u021bi \u00eenlocui cerealele rafinate cu cele integrale?<\/h2>\n\n\n\n<p>Pentru o persoan\u0103 obi\u0219nuit\u0103 s\u0103 consume doar p\u00e2ine alb\u0103, de exemplu, poate fi dificil s\u0103 renun\u021be la acest obicei \u0219i s\u0103 consume \u00een schimb p\u00e2ine integral\u0103, \u00eens\u0103 e bine de \u0219tiut c\u0103 gustul este educabil \u0219i c\u0103 beneficiile pentru s\u0103n\u0103tate ale p\u00e2inii integrale \u0219i ale altor produse din cereale integrale sunt semnificative.<\/p>\n\n\n\n<p>E bine ca persoanele care \u00eencearc\u0103 s\u0103 sl\u0103beasc\u0103 s\u0103 \u021bin\u0103 cont de faptul c\u0103 produsele din cereale integrale, cum ar fi p\u00e2inea integral\u0103, le pot ajuta \u00een acest proces, dac\u0103 sunt consumate cu modera\u021bie \u00een locul celor rafinate.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-22.png\" alt=\"\" class=\"wp-image-3377\" width=\"530\" height=\"348\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-22.png 650w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-22-500x329.png 500w\" sizes=\"auto, (max-width: 530px) 100vw, 530px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Meniu pentru sc\u0103derea \u00een greutate ce con\u021bine f\u0103in\u0103\/cereale integrale<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mic dejun:\u00a0<\/strong>ou fiert, 30 g de br\u00e2nz\u0103, o <strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-grau\/\">felie de p\u00e2ine integral\u0103<\/a><\/strong>, un ardei gras SAU un bol cu <strong><a href=\"https:\/\/www.planteea.ro\/fulgi-ovaz-mari-500g-seva-food\/\">fulgi de ov\u0103z<\/a><\/strong>, lapte \u0219i fructe proaspete<\/li>\n\n\n\n<li><strong>Pr\u00e2nz:<\/strong>\u00a0o por\u021bie de <strong><a href=\"https:\/\/www.planteea.ro\/paste-fainoase\/spirale-fusilli-resort\/\">paste integrale<\/a><\/strong> cu ton, sos de ro\u0219ii, ciuperci \u0219i usturoi, al\u0103turi de o salat\u0103 verde cu sos vinegret\u0103 SUA o toc\u0103ni\u021b\u0103 de pui, ceap\u0103, ro\u0219ii, ardei cu o felie de p\u00e2ine integral\u0103 \u0219i salat\u0103 de varz\u0103<\/li>\n\n\n\n<li><strong>Gustare:&nbsp;<\/strong>unul-dou\u0103 fructe<\/li>\n\n\n\n<li><strong>Cin\u0103:<\/strong>&nbsp;pui cu legume la gr\u0103tar (dovlecel, v\u00e2n\u0103t\u0103 etc.) \u0219i sos vinegret\u0103 SAU curcan la cuptor cu broccoli \u0219i conopid\u0103, cu sos de iaurt grecesc \u0219i usturoi<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-23.png\" alt=\"\" class=\"wp-image-3378\" width=\"542\" height=\"271\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-23.png 690w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/image-23-500x250.png 500w\" sizes=\"auto, (max-width: 542px) 100vw, 542px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Re\u021bet\u0103 cu f\u0103in\u0103 integral\u0103 <\/h2>\n\n\n\n<p><strong>Dejunul Kollath<\/strong>&nbsp;este o re\u021bet\u0103 macrobiotic\u0103, care asigur\u0103 dinamism, efervescen\u021b\u0103, vitalitate \u0219i bun\u0103 dispozi\u021bie.&nbsp;<strong>Dejunul Kollath<\/strong>&nbsp;nu este procesat termic \u0219i poate fi consumat inclusiv in regimurile raw vegan. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">De ce s\u0103 consum\u0103m dejunul Kollath ?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>este<strong> bogat \u00een enzime care \u00eenlesnesc digestia<\/strong><\/li>\n\n\n\n<li>con\u021bine<strong> vitamine, \u00een special cele de tip B<\/strong><\/li>\n\n\n\n<li>are \u00een compozi\u021bie <strong>antioxidan\u021bi<\/strong>, care duc la eliminarea radicalilor liberi \u015fi protejeaz\u0103 corpul de boli<\/li>\n\n\n\n<li>confer\u0103 <strong>energie \u0219i poft\u0103 de via\u021b\u0103<\/strong><\/li>\n\n\n\n<li>ofer\u0103 <strong>str\u0103lucire p\u0103rului \u015fi fortific\u0103 unghiile<\/strong><\/li>\n\n\n\n<li>este <strong>s\u0103\u021bios <\/strong>\u0219i face s\u0103 dispar\u0103 senza\u021bia de foame fals\u0103 specific\u0103 dimine\u021bilor<\/li>\n\n\n\n<li><strong>cre\u0219te rezisten\u021ba la stres<\/strong> \u0219i diminueaz\u0103 tendin\u021ba de a consuma dulciuri.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Modalitatea de preparare&nbsp; a dejunului Kollath:<\/h3>\n\n\n\n<p><strong>Ingrediente pentru o por\u021bie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 linguri <strong><a href=\"https:\/\/www.planteea.ro\/faina-grau-integrala-1kg-solaris-plant\/\">f\u0103in\u0103 integral\u0103 de gr\u00e2<\/a><\/strong>, proasp\u0103t m\u0103cinat\u0103<\/li>\n\n\n\n<li>5 linguri de ap\u0103<\/li>\n\n\n\n<li>1 lingur\u0103 zeam\u0103 de l\u0103m\u00e2ie<\/li>\n\n\n\n<li>20 g <a href=\"https:\/\/www.planteea.ro\/deshidratate\/mix-fructe\/\"><strong>fructe uscate<\/strong><\/a>, eventual m\u0103run\u021bite<\/li>\n\n\n\n<li>100 g de mere, rase doar \u00een momentul folosirii plus orice alte fructe de sezon, bine coapte<\/li>\n<\/ul>\n\n\n\n<p><strong>Mod de preparare:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>F\u0103ina de gr\u00e2u m\u0103cinat\u0103 se va pune la \u00eenmuiat peste noapte la temperatura camerei \u00eentr-un vas \u00eenc\u0103p\u0103tor (aceast\u0103 re\u021bet\u0103 se va prepara folosind doar ap\u0103, nu lapte).<\/li>\n\n\n\n<li>Diminea\u021ba, f\u0103ina l\u0103sat\u0103 peste noapte devine o past\u0103 semi-ferm\u0103, u\u0219or fermentat\u0103, av\u00e2nd o valoare dietetic\u0103 important\u0103.<\/li>\n\n\n\n<li>\u00centr-un alt vas se pun la \u00eenmuiat pentru c\u00e2teva ore fructele uscate \u015fi m\u0103run\u021bite. \u00cen momentul \u00een care vom dori s\u0103 lu\u0103m micul dejun, turn\u0103m peste f\u0103ina \u00eenmuiat\u0103 fructele \u015fi apa \u00een care acestea au fost l\u0103sate. <\/li>\n\n\n\n<li>Se adaug\u0103 dou\u0103 linguri de suc proasp\u0103t de l\u0103m\u00e2ie \u015fi cele 100 g mere proasp\u0103t rase \u0219i orice alte fructe de sezon bine coapte \u0219i zdrobite, sau chiar morcovi da\u021bi pe r\u0103z\u0103toarea mic\u0103. <\/li>\n\n\n\n<li>Peste amestecul ob\u021binut ad\u0103ug\u0103m c\u00e2teva nuci, migdale sau semin\u021be crude (de susan, floarea soarelui etc).<\/li>\n\n\n\n<li>Se poate ad\u0103uga miere sau c\u00e2teva <strong>granule de polen<\/strong>. Amestecul rezultat trebuie s\u0103 fie sub form\u0103 de past\u0103, nu foarte lichid\u0103.<\/li>\n<\/ul>\n\n\n\n<p><strong>Tu ce f\u0103in\u0103 folose\u0219ti cel mai des? Scrie-ne r\u0103spunsul \u00een sec\u021biunea de comentarii, iar dac\u0103 v-a pl\u0103cut articolul, sus\u021bine\u021bi-l cu un Share. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Civiliza\u021bia uman\u0103 s-a constituit \u0219i s-a dezvoltat ca o veritabil\u0103 civiliza\u021bie a gr\u00e2ului, aportul acestei cereale r\u0103m\u00e2n\u00e2nd o constant\u0103 semnificativ\u0103&hellip;<\/p>\n","protected":false},"author":19,"featured_media":3379,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produse-naturiste"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/04\/breads-cereals-oats-barley-wheat-flour-whole-wheat-bread-healthy-food-dietetic.jpg","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>F\u0103ina integral\u0103 de gr\u00e2u vs f\u0103ina alb\u0103 Care este mai bun\u0103 ? - Blog Planteea<\/title>\n<meta name=\"description\" content=\"F\u0103ina integral\u0103 are de 7 ori mai multe fibre dec\u00e2t f\u0103ina alb\u0103. 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