{"id":3820,"date":"2023-06-29T03:01:08","date_gmt":"2023-06-29T00:01:08","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=3820"},"modified":"2023-06-29T03:01:12","modified_gmt":"2023-06-29T00:01:12","slug":"ghidul-cumparatorului-de-cereale-cum-sa-alegi-cele-mai-sanatoase-produse","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/ghidul-cumparatorului-de-cereale-cum-sa-alegi-cele-mai-sanatoase-produse\/","title":{"rendered":"Ghidul cump\u0103r\u0103torului de cereale – cum s\u0103 alegi cele mai s\u0103n\u0103toase produse"},"content":{"rendered":"\n

Ce sunt cerealele integrale ? Care sunt cerealele integrale s\u0103n\u0103toase ? Care sunt beneficiile lor ? Exist\u0103 o mul\u021bime de \u00eentreb\u0103ri legate de nutri\u021bie \u0219i alimenta\u021bie care reprezint\u0103 curiozit\u0103\u021bi, iar cerealele s\u0103n\u0103toase sunt unul dintre cele mai populare subiecte.<\/strong><\/p>\n\n\n

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\u00cen ultimii ani, oamenii au \u00eenceput s\u0103 con\u0219tientizeze din ce \u00een ce mai mult c\u0103 ceea ce m\u0103n\u00e2nc\u0103 are un impact asupra s\u0103n\u0103t\u0103\u021bii, st\u0103rii fizice \u0219i chiar emo\u021bionale. Se spune c\u0103 „you are what you eat<\/strong>” sau „e\u015fti ceea ce m\u0103n\u00e2nci<\/strong>„, iar acest lucru este c\u00e2t se poate de adev\u0103rat. Nu \u00een sensul propriu, \u00eens\u0103 hran\u0103 de zi cu zi joac\u0103 un rol vital \u00een starea de s\u0103n\u0103tate a organismului. <\/p>\n\n\n\n

Exist\u0103 regimuri alimentare speciale pentru anumite boli, precum bolile cardiovasculare sau diabetul, iar acest lucru se num\u0103ra printre cele mai simple dovezi ale faptului c\u0103 alimentele influen\u021beaz\u0103 s\u0103n\u0103tatea sau problemele de s\u0103n\u0103tate.<\/p>\n\n\n

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Care sunt cerealele nes\u0103n\u0103toase ?<\/h2>\n\n\n\n

Vorbim despre acele cereale din comer\u021b dup\u0103 care to\u021bi copiii sunt \u00eennebuni\u021bi azi, \u0219i care se \u00eent\u00e2mpl\u0103 s\u0103 se reg\u0103seasc\u0103 pe meniul matinal al unor gr\u0103dini\u021be. Sunt o capcan\u0103 gustoas\u0103, dulce, cu ciocolat\u0103 sau f\u0103r\u0103. \u0218i sunt aroma\u021bi cu scor\u021bi\u0219oar\u0103, vanilie, \u0219i sunt \u00eendulci\u021bi \u201cnatural\u201d, cu miere (\u00een cel mai fericit caz).<\/p>\n\n\n\n

Acele cereale, deci, au fost create \u00een ideea de a vinde un preparat pentru micul dejun, s\u0103n\u0103tos, \u0219i care s\u0103 nu necesite preparare, alta dec\u00e2t ad\u0103ugarea de lapte. Din p\u0103cate \u00eens\u0103, nu \u00eentotdeauna cerealele sau fulgii sunt un produs alimentar s\u0103n\u0103tos.<\/p>\n\n\n\n

Exist\u0103 c\u00e2teva motive pentru care, de\u0219i comercializa\u021bi ca un preparat nutritiv, energizant, plin de vitamine \u0219i minerale, bun chiar pentru dietele de sl\u0103bire, cerealele \u0219i fulgii de cereale nu sunt chiar ceea ce sper\u0103m noi. De ce? Pentru c\u0103 prin procesare, fulgilor de cereale le sunt eliminate o parte din fibrele integrale benefice pentru digestie. \u00cen plus, chiar cei care sunt special prepara\u021bi pentru copii con\u021bin mai mult zah\u0103r ad\u0103ugat dec\u00e2t cele pentru adul\u021bi.<\/p>\n\n\n

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Cum alegi cerealele s\u0103n\u0103toase \u0219i ce beneficii \u00ee\u021bi aduc ?<\/h2>\n\n\n\n

Majoritatea nutri\u021bioni\u0219tilor sus\u021bin c\u0103\u00a0cerealele pentru micul dejun scad riscul de hipertensiune<\/strong> arterial\u0103<\/strong>. Acest lucru este adev\u0103rat, \u00een cazul cerealelor integrale \u0219i mai ales neprocesate sau ne\u00eendulcite. Da, cantitatea mare de fibre con\u021binut\u0103 de cerealele integrale<\/a><\/strong> este responsabil\u0103 pentru beneficiile aduse s\u0103n\u0103t\u0103\u021bii sistemului cardiovascular. Dar, \u00eentre acest sortiment de cereale \u0219i cele procesate, clasice, conven\u021bionale, \u00eendulcite, \u00eenvelite \u00een ciocolat\u0103 sau siropuri, mult r\u00e2vnite de copii, este o diferen\u021b\u0103 uria\u0219\u0103. Acestea din urm\u0103 con\u021bin, \u00een principal, f\u0103inuri procesate, ap\u0103, amidon \u0219i zaharuri, coloran\u021bi, preparate la temperaturi ridicate. <\/p>\n\n\n

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Cite\u0219te eticheta produselor <\/h2>\n\n\n\n

Pentru c\u0103 etichetele s\u0103 nu te p\u0103c\u0103leasc\u0103 trebuie s\u0103 \u0219tii s\u0103 cite\u0219ti corect num\u0103rul de grame sau procentul de carbohidra\u021bi. Majoritatea alimentelor \u00eel expun \u00een felul urm\u0103tor: o valoare pentru carbohidra\u021bi \u0219i mai apoi men\u021biunea \u201cdin care zaharuri\u201d<\/strong> cu o valoare separat\u0103. Zaharurile nu sunt carbohidra\u021bi s\u0103n\u0103to\u0219i<\/strong> \u0219i nu aduc niciun beneficiu dietei tale, dimpotriv\u0103. De aceea, zaharurile ar trebui s\u0103 fie doar o mic\u0103 parte din num\u0103rul de carbohidra\u021bi totali, iar tu trebuie s\u0103 le incluzi la categoria carbohidra\u021bi atunci c\u00e2nd \u00ee\u021bi calculezi macronutrien\u021bii<\/strong>.<\/p>\n\n\n

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Care sunt cele mai s\u0103n\u0103toase cereale pentru micul dejun ?<\/h2>\n\n\n\n

Fulgii de cereale pot fi un aliment s\u0103n\u0103tos, foarte hr\u0103nitor, plin de vitamine \u0219i minerale, care ne asigur\u0103 energia de care avem nevoie, cu condi\u021bia s\u0103 fie integrali sau c\u00e2t mai pu\u021bin procesa\u021bi, f\u0103r\u0103 OMG-uri<\/strong>, f\u0103r\u0103 zah\u0103r ad\u0103ugat<\/strong> sau al\u021bi \u00eendulcitori. Dac\u0103 \u00eei preferi dulci, atunci ad\u0103ug\u0103 \u00een castron, acas\u0103, pu\u021bin\u0103 miere. A\u0219a vei \u0219tii c\u0103 m\u0103n\u00e2nci miere adev\u0103rat\u0103<\/a><\/strong> \u0219i nu un sirop dulce, f\u0103r\u0103 valoare nutritiv\u0103, ba dimpotriv\u0103. Sau cite\u0219te cu aten\u021bie eticheta \u0219i afl\u0103 cu ce au fost \u00eendulci\u021bi. Exist\u0103 \u0219i \u00eendulcitori naturali<\/a><\/strong>, cura\u021bi, s\u0103n\u0103to\u0219i chiar \u0219i pentru copii.<\/p>\n\n\n

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Valoare nutri\u021bional\u0103 – cereale integrale <\/h2>\n\n\n\n

Cerealele integrale sunt bogate \u00een fibre<\/a><\/strong>, vitamine precum B12, B6, B2, E<\/strong>, dar \u0219i minerale precum magneziu<\/strong>, seleniu<\/strong> sau cupru<\/strong>. Acestea au o mul\u021bime de beneficii pentru s\u0103n\u0103tate, atunci c\u00e2nd le consumi corespunz\u0103tor, \u021bin\u00e2nd cont de nevoile organismului t\u0103u. <\/p>\n\n\n\n

Cel mai important beneficiu asupra s\u0103n\u0103t\u0103\u021bii al cerealelor integrale este favorizarea digestiei datorit\u0103 aportului ridicat de fibre<\/strong>. <\/p>\n\n\n\n

Astfel, se previne digestia<\/strong> \u00eengreunat\u0103, lent\u0103, dar \u0219i constipa\u021bia<\/strong>. Tot fibrele ajut\u0103 \u0219i la men\u021binerea unui nivel optim al colesterolului<\/strong> \u0219i pot ajuta \u00een preven\u021bia bolilor cardiovasculare<\/strong>. Cum ? Ei bine, acestea influen\u021beaz\u0103 pozitiv produc\u021bia natural\u0103 a organismului de anticoagulan\u021bi. Aportul de vitamine din complexul de B-uri<\/strong> ajuta la buna func\u021bionare a sistemului nervos, dar \u0219i la s\u0103n\u0103tatea pielii<\/strong>.\u00a0<\/p>\n\n\n

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Tipuri de cereale integrale s\u0103n\u0103toase<\/h2>\n\n\n\n

Dieta bogat\u0103 \u00een orz, ov\u0103z, mei, hri\u0219c\u0103 \u0219i secar\u0103 \u00eent\u0103re\u0219te sistemul imunitar<\/strong>, stimuleaz\u0103 formarea de globule ro\u0219ii<\/strong>, \u00eentre\u021bine s\u0103n\u0103tatea creierului \u0219i contribuie la men\u021binerea \u00een limite normale a<\/strong> greut\u0103\u021bii corporale<\/strong>.<\/p>\n\n\n\n

Ov\u0103zul<\/strong><\/h3>\n\n\n
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Ov\u0103zul este ideal pentru reglarea colesterolului<\/a><\/strong>, pentru inim\u0103 \u0219i circula\u021bia s\u00e2ngelui \u00een organism dar \u0219i pentru prevenirea aterosclerozei. Con\u021bine proteine, gr\u0103simi esen\u021biale \u0219i minerale<\/strong>, inclusiv calciu<\/strong>, magneziu<\/strong>, vitamine din grupul B<\/strong>, fier \u0219i multe altele. Ov\u0103zul este bogat \u00een fibre solubile, \u00een mod special beta-glucan, esen\u021biale pentru buna func\u021bionare a sistemului digestiv, dar \u0219i pentru stimularea sistemului imunitar<\/strong> \u0219i inhibarea tumorilor. A\u0219adar, este una dintre cele mai s\u0103n\u0103toase cereale integrale<\/strong> pe care ar trebui s\u0103 le incluzi \u00een alimenta\u021bia zilnic\u0103.<\/p>\n\n\n\n

Quinoa\u00a0<\/strong><\/h3>\n\n\n
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Quinoa<\/strong> este un aliment versatil \u0219i delicios, cu un con\u021binut important de proteine<\/strong>, calciu<\/strong>, potasiu<\/strong>, acizi gra\u0219i s\u0103n\u0103to\u0219i, aminoacizi esen\u021biali \u0219i fibre solubile. Contribuie la controlul apetitului alimentar \u0219i poate fi folosit\u0103 cu succes \u00een curele de sl\u0103bire<\/strong>. Are o textura unic\u0103, nu con\u021bine gluten \u0219i are un gust u\u0219or dulceag. Quinoa<\/a><\/strong> poate fi folosit\u0103 cu succes \u00een dieta persoanelor care sufer\u0103 de hipertensiune arterial\u0103<\/strong>, clas\u00e2ndu-se la r\u00e2ndul s\u0103u printre cele mai s\u0103n\u0103toase cereale integrale.<\/p>\n\n\n\n

Hri\u0219ca<\/strong><\/h3>\n\n\n
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Hri\u015fca<\/strong> este bogat\u0103 \u00een fibre solubile esen\u021biale pentru dieta persoanelor care sufer\u0103 de diabet zaharat<\/strong>, \u00eentruc\u00e2t ajut\u0103 la reglarea nivelului de glucoz\u0103 din s\u00e2nge. Aceasta \u00eencetine\u0219te rata de metabolizare \u0219i absorb\u021bia glucozei \u00een intestine. Hrisca<\/a><\/strong> este bogat\u0103 \u00eentr-un antioxidant numit rutina \u0219i ajut\u0103 la \u00eembun\u0103t\u0103\u021birea circula\u021biei sanguine, dar \u0219i la prevenirea bloc\u0103rii vaselor de s\u00e2nge cu aterom sau colesterol r\u0103u<\/strong>, intr\u00e2nd astfel \u00een topul celor mai s\u0103n\u0103toase cereale integrale.<\/p>\n\n\n\n

Meiul<\/strong><\/h3>\n\n\n
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Rolul meiului \u00een alimenta\u021bie este de a \u00eent\u0103ri organismul \u00een urma dezechilibratelor cauzate de stres<\/strong> sau alimenta\u021bie nes\u0103n\u0103toas\u0103. <\/p>\n\n\n\n

Meiul decorticat<\/a><\/strong> con\u021bine fibre<\/strong>, vitamina B<\/strong>, proteine <\/strong>\u015fi minerale<\/strong>. Nu con\u021bine gluten \u0219i nu determin\u0103 formarea de acid gastric \u00een timpul digestiei, fiind foarte u\u0219or de digerat. Este recomandat mai ales persoanelor care sufer\u0103 de probleme digestive<\/strong>, dar \u0219i de alergii alimentare.<\/p>\n\n\n\n

Secara<\/strong><\/h3>\n\n\n
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P\u00e2inea cu secar\u0103<\/a><\/strong> sau alimentele amestecate cu aceste cereale sunt bogate \u00een potasiu<\/strong> \u0219i sunt foarte benefice ficatului<\/strong>, \u00eent\u0103resc inima<\/strong>, pl\u0103m\u00e2nii<\/strong> \u0219i membrele<\/strong>.<\/p>\n\n\n\n

Orzul<\/strong><\/h3>\n\n\n
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Orzul este una dintre cele mai vechi cereale cultivate. Contribuie la \u00eent\u0103rirea ligamentelor, a \u021besuturilor conexe \u0219i discurilor intervertebrale. Calmeaz\u0103 st\u0103rile inflamatorii ale mucoasei tractului digestiv<\/strong>. Orzul hr\u0103ne\u0219te at\u00e2t mu\u0219chii c\u00e2t \u0219i nervii, datorit\u0103 con\u021binutului bogat de zah\u0103r \u0219i vitamina B1. Este bogat \u00een fibre<\/strong>, proteine<\/strong>, antioxidan\u021bi<\/strong>, vitamine<\/strong> \u0219i minerale<\/strong> esen\u021biale pentru s\u0103n\u0103tate. Spre deosebire de alte tipuri de cereale, are \u00een compozi\u021bie mai pu\u021bin amidon<\/strong>. <\/p>\n\n\n\n

S-a demonstrat \u00een urma studiilor c\u0103 orzul<\/a><\/strong> ajut\u0103 la reducerea riscului apari\u021biei cancerului<\/strong> datorit\u0103 con\u021binutului ridicat de beta-glucan<\/strong>. Totodat\u0103, orzul scade valorile colesterolului<\/strong>, \u00eembun\u0103t\u0103\u021be\u0219te func\u021bia sistemului imunitar<\/strong> \u0219i contribuie la diminuarea probabilit\u0103\u021bilor declan\u0219\u0103rii bolilor cardiovasculare<\/strong>. Din toate aceste motive orzul face parte din cele mai s\u0103n\u0103toase cereale integrale<\/strong>.<\/p>\n\n\n\n

4 re\u021bete cu cereale integrale<\/h2>\n\n\n\n
1. Smoothie cu fulgi de ov\u0103z \u0219i fructe de p\u0103dure<\/strong><\/h5>\n\n\n
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Dac\u0103 preferi s\u0103 consumi o b\u0103utur\u0103 cremoas\u0103, nutritiv\u0103 \u0219i consistent\u0103 la micul dejun, atunci un smoothie este perfect pentru tine. Amestec\u0103 \u00een blender lapte vegetal<\/strong> cu fulgi de ov\u0103z<\/a><\/strong>, semin\u021be de chia<\/a><\/strong>, semin\u021be de floarea-soarelui<\/a><\/strong>, banan\u0103<\/strong>, unt de arahide<\/a><\/strong> \u0219i fructe de p\u0103dure congelate.\u00a0<\/p>\n\n\n\n

2. Humus, legume, verdea\u021b\u0103 \u0219i quinoa<\/strong><\/h5>\n\n\n
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Dac\u0103 nu-\u021bi place s\u0103 m\u0103n\u00e2nci ceva dulce la micul dejun, po\u021bi s\u0103 apelezi la quinoa \u00een combina\u021bie cu legume. Le po\u021bi preg\u0103ti toate ingredientele \u00een caserole la frigider, iar diminea\u021ba doar le combini \u00een farfurie. Chiar dac\u0103 nu suntem obi\u0219nui\u021bi cu astfel de combina\u021bii la micul dejun, n\u0103utul al\u0103turi de verde\u021buri \u0219i quinoa constituie o mas\u0103 echilibrat\u0103<\/strong> care va furniza energie pentru tot restul zilei.<\/p>\n\n\n\n

Avocado, morcovul r\u0103zuit, rucola, spanacul \u00een\u0103bu\u0219it pu\u021bin \u0219i quinoa<\/strong> fiart\u0103<\/strong><\/a> merg de minune \u00een combina\u021bie cu o lingur\u0103 de humus.<\/p>\n\n\n\n

Ob\u021bii o mas\u0103 s\u0103\u021bioas\u0103 care furnizeaz\u0103 proteine, fibre, gr\u0103simi bune \u0219i carbohidra\u021bi complec\u0219i.\u00a0<\/p>\n\n\n\n

3. Fulgi de ov\u0103z \u00eenmuia\u021bi peste noapte<\/strong><\/h5>\n\n\n
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Fulgii de ov\u0103z sunt ideali pentru micul dejun. Dac\u0103 nu ai timp s\u0103 prepari micul dejun, atunci po\u021bi s\u0103 \u00eencerci s\u0103 faci de seara aceast\u0103 combina\u021bie. Pune fulgii de ov\u0103z la \u00eenmuiat \u00een lapte vegetal<\/a><\/strong>, cu pu\u021bin\u0103 scor\u021bi\u0219oar\u0103, semin\u021be de chia<\/a><\/strong> \u0219i semin\u021be de dovleac<\/a><\/strong>. Diminea\u021ba vei avea micul dejun la \u00eendem\u00e2n\u0103 \u0219i doar \u00eei adaugi fructe, unt de arahide<\/strong> <\/a>\u0219i nuci proaspete<\/a><\/strong>.\u00a0<\/p>\n\n\n\n

4. Linte, orez brun cu ceap\u0103 caramelizat\u0103 \u015fi ou<\/strong><\/h5>\n\n\n
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Orezul brun<\/a> <\/strong>cu linte confer\u0103 sa\u021bietate, fiind o combina\u021bie excelent\u0103 pentru a \u00eenlocui p\u00e2inea. Furnizeaz\u0103 proteine \u0219i carbohidra\u021bi complec\u0219i, iar al\u0103turi de un ou ochi se transform\u0103 \u00eentr-o cin\u0103 delicioas\u0103 \u0219i hr\u0103nitoare.<\/p>\n\n\n\n

Po\u021bi s\u0103 prepari din weekend o caserol\u0103 cu orez brun fiert \u015fi amestecat cu linte plus condimentele dorite. Astfel vei avea la \u00eendem\u00e2n\u0103 totul pentru serile c\u00e2nd nu ai chef s\u0103 g\u0103te\u0219ti ceva complicat.<\/p>\n\n\n\n

Trebuie doar s\u0103 pui la c\u0103lit ceap\u0103 \u0219i s\u0103 o strope\u0219ti cu o\u021bet balsamic<\/a><\/strong>, l\u0103s\u00e2nd-o la caramelizat. Un ou ochi va completa re\u021beta \u0219i furnizeaz\u0103 pe l\u00e2ng\u0103 proteine \u0219i gr\u0103simi s\u0103n\u0103toase.<\/p>\n\n\n\n

Concluzie<\/h2>\n\n\n\n

Cerealele integrale sunt cea mai bun\u0103 alegere datorit\u0103 con\u021binutului bogat \u00een carbohidra\u021bi, fibre, gr\u0103simi s\u0103n\u0103toase, vitamine, minerale \u0219i enzime vegetale. \u00cen ceea ce prive\u0219te aportul caloric, acesta poate s\u0103 fie unul echilibrat, dac\u0103 alegi cu aten\u021bie produsul \u0219i nu faci exces. Este important s\u0103 profi\u021bi de nutrimentele lor \u0219i s\u0103 ai, totodat\u0103, o diet\u0103 echilibrat\u0103<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ce sunt cerealele integrale ? Care sunt cerealele integrale s\u0103n\u0103toase ? Care sunt beneficiile lor ? 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