{"id":4661,"date":"2023-11-21T00:27:30","date_gmt":"2023-11-20T22:27:30","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=4661"},"modified":"2023-11-21T00:27:30","modified_gmt":"2023-11-20T22:27:30","slug":"faina-de-naut-beneficii-calorii-retete","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/faina-de-naut-beneficii-calorii-retete\/","title":{"rendered":"F\u0103ina de n\u0103ut: beneficii, calorii, re\u021bete"},"content":{"rendered":"\n<p><strong>Vrei s\u0103 \u00eencerci un gust nou f\u0103r\u0103 s\u0103-\u021bi pui \u00een pericol silueta?<\/strong> Afl\u0103 cum po\u021bi folosi <strong>f\u0103ina de n\u0103ut<\/strong>.<\/p>\n\n\n\n<p>Te-ai plictisit de gustul clasic al preparatelor cu f\u0103in\u0103 de gr\u00e2u? Chiar dac\u0103 o alegi pe cea integral\u0103 pentru a ob\u021bine <strong>re\u021bete s\u0103n\u0103toase<\/strong> poate c\u0103 vrei s\u0103 variezi \u0219i gustul. <strong>F\u0103ina de n\u0103ut<\/strong> este ob\u021binut\u0103 prin m\u0103cinarea boabelor de n\u0103ut, fiind un ingredient des utilizat \u00een buc\u0103t\u0103ria cu specific indian sau pentru preparatele din Orientul Mijlociu. Dac\u0103 ai gustat <strong>falafel<\/strong> sau humus deja \u0219tii ce arom\u0103 are \u0219i c\u00e2t de consistente sunt felurile de m\u00e2ncare realizate pornind de la acest ingredient.\u00a0<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\">F\u0103ina de n\u0103ut<\/a><\/strong> este o surs\u0103 excelent\u0103 de <strong>proteine \u0219i fibre<\/strong>, fiind ideal\u0103 pentru preg\u0103tirea unor re\u021bete gustoase care nu \u00ee\u021bi pericliteaz\u0103 silueta. Dac\u0103 utilizezi des acest ingredient \u00een buc\u0103t\u0103rie vei observa c\u0103 num\u0103rul de gust\u0103ri de-a lungul zilei se va reduce pentru c\u0103 nu vei sim\u021bi mereu nevoia s\u0103 ron\u021b\u0103i ceva sau s\u0103 gu\u0219ti dulciuri. <strong>Con\u021binutul ridicat de fibre<\/strong> \u021bine apetitul sub control \u0219i nu va rebui s\u0103 calculezi mereu c\u00e2te calorii consumi.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium is-resized\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-43-500x333.png\" alt=\"\" class=\"wp-image-4662\" style=\"object-fit:cover;width:516px;height:300px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-faina-de-naut-valori-nutri\u021bionale-calorii\">F\u0103ina de n\u0103ut &#8211; Valori nutri\u021bionale &#8211; Calorii<\/h2>\n\n\n\n<p>Este un tip de f\u0103in\u0103 cu un<strong>\u00a0procent ridicat de proteine, fibre, folat (vitamina B9)<\/strong>,\u00a0<strong>un raport ideal calciu \u2013 magneziu\u00a0<\/strong>\u0219i o bog\u0103\u021bie de alte minerale \u0219i vitamine.<\/p>\n\n\n\n<p>100g de <strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\">f\u0103in\u0103 de n\u0103ut<\/a><\/strong> con\u021bin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Valoare energetic\u0103: 387 kcal\/1620 kJ<\/li>\n\n\n\n<li>Gr\u0103simi: 6,7g (din care acizi gra\u0219i satura\u021bi: 0,7g)<\/li>\n\n\n\n<li>Glucide: 47g (din care zaharuri: 10,8g)<\/li>\n\n\n\n<li>Fibre: 10,8g<\/li>\n\n\n\n<li>Proteine: 22,4g<\/li>\n\n\n\n<li>Sare: 0g<\/li>\n\n\n\n<li>437 mcg Folat\/B9 (109% din DZR)<\/li>\n\n\n\n<li>0,48 mg Vitamina B1 (41% din DZR)<\/li>\n\n\n\n<li>0,49 mg Vitamina B6 (38% din DZR)<\/li>\n\n\n\n<li>1,76 mg Vitamina B3<\/li>\n\n\n\n<li>1,6 mg Mangan (70% din DZR)<\/li>\n\n\n\n<li>0,91 mg Cupru<\/li>\n\n\n\n<li>166 mg Magneziu (47% din DZR)<\/li>\n\n\n\n<li>318 mg Fosfor (45% din DZR)<\/li>\n\n\n\n<li>4,86 mg Fier (31% din DZR)<\/li>\n\n\n\n<li>846 mg Potasiu<\/li>\n\n\n\n<li>2,81 mg Zinc<\/li>\n\n\n\n<li>45 mg Calciu<\/li>\n\n\n\n<li>8,3 mcg Seleniu<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium is-resized\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-44-500x333.png\" alt=\"\" class=\"wp-image-4663\" style=\"object-fit:cover;width:522px;height:300px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-faina-de-naut-beneficii\">F\u0103ina de n\u0103ut: beneficii \ud83c\udf1f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Este o important\u0103 surs\u0103 de fibre<\/strong><\/h3>\n\n\n\n<p>N\u0103utul\u00a0este o surs\u0103 foarte bun\u0103 de fibre alimentare, cu aproximativ 12.5 grame la fiecare can\u0103 de n\u0103ut g\u0103tit. La fel \u0219i <strong>f\u0103ina de n\u0103ut<\/strong>, mai ales dac\u0103 e folosit\u0103 \u00een locul unor tipuri de f\u0103ina rafinat\u0103, golit\u0103 de nutrien\u021bi \u0219i cu un con\u021binut redus de fibre.<\/p>\n\n\n\n<p>Practic orice studiu care a analizat alimenta\u021bia bogat\u0103 \u00een fibre a descoperit \u00eentr-o m\u0103sur\u0103 sau alta beneficii pentru s\u0103n\u0103tate, unele chiar surprinz\u0103toare. Sunt studii care arat\u0103 c\u0103 cei care consum\u0103 mai multe fibre au \u0219i un risc mai redus de\u00a0<strong>diabet,\u00a0cancer\u00a0la colon<\/strong> \u0219i sunt mai pu\u021bin predispu\u0219i la <strong>obezitate<\/strong> \u0219i la lupta cu kilogramele \u00een plus.<\/p>\n\n\n\n<p>N\u0103utul are un con\u021binut total de fibre, fibre solubile \u0219i amidon rezistent, toate contribuind la un <strong>indice glicemic redus \u00een f\u0103ina de n\u0103ut<\/strong>. Con\u021binutul de fibre face ca n\u0103utul s\u0103 ajute la digestie, s\u0103 previn\u0103 <strong>constipa\u021bia<\/strong> \u0219i chiar s\u0103 contribuie la sc\u0103derea \u00een greutate prin faptul c\u0103 da senza\u021bia de <strong>sa\u021bietate<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Contribuie la s\u0103n\u0103tatea inimii<\/strong><\/h3>\n\n\n\n<p>Leguminoasele bogate \u00een fibre \u0219i dense nutritiv precum n\u0103utul echilibreaz\u0103 nivelul de\u00a0colesterol, reduc hipertensiunea \u0219i protejeaz\u0103 contra bolilor de inima. Boabele men\u021bin arterele curate \u0219i previn formarea pl\u0103cii, men\u021bin un nivel s\u0103n\u0103tos al presiunii arteriale \u0219i scad riscul de atac cardiac sau accident vascular. De aceea studiile au descoperit o asociere invers propor\u021bional\u0103 \u00eentre consumul de fibre insolubile \u0219i presiunea sanguin\u0103 sistolic\u0103 \u0219i diastolica, colesterolul total \u0219i <strong>trigliceride<\/strong>.<\/p>\n\n\n\n<p>N\u0103utul furnizeaz\u0103 cantit\u0103\u021bi mari de <strong>polifenoli<\/strong>, dintre care mul\u021bi sunt\u00a0antioxidan\u021bi\u00a0puternici. Anumite studii publicate \u00een\u00a0<em>Revista<\/em>\u00a0<em>American\u0103 de Nutri\u021bie Clinic\u0103<\/em>\u00a0arat\u0103 c\u0103 alimenta\u021biile care includ boabele reduc \u00een mod natural colesterolul, influen\u021beaz\u0103 pozitiv factorii pentru sindromul metabolic \u0219i reduc riscul de boli de inima ischemice \u0219i diabet. <\/p>\n\n\n\n<p>Alte studii arat\u0103 c\u0103 o singur\u0103 por\u021bie de boabe pe zi (cam 3\/4 can\u0103 g\u0103tite) de orice fel de leguminoase pot reduce riscul de atac de inima \u0219i echilibreaz\u0103 colesterolul. Acest lucru este posibil datorit\u0103 fibrelor din boabe care formeaz\u0103 \u00een sistemul digestiv o substan\u021b\u0103 de consistent\u0103 unui gel care leag\u0103 acizii gra\u0219i.<\/p>\n\n\n\n<p>At\u00e2t fibrele solubile c\u00e2t \u0219i cele insolubile s-au dovedit a fi importante \u00een controlul <strong>hipertensiunii<\/strong>, \u00een plus alimentele bogate \u00een fibre previn m\u00e2ncatul \u00een exces \u0219i acumularea de gr\u0103simi periculoase, mai ales \u00een jurul organelor vitale, inclusiv inima.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Stabilizeaz\u0103 zah\u0103rul din s\u00e2nge \u0219i previne diabetul<\/strong><\/h3>\n\n\n\n<p>Fibrele, \u00een special cele solubile, nu numai c\u0103 reduc nivelul colesterolului din s\u00e2nge, dar ajut\u0103 \u0219i la absorb\u021bia zah\u0103rului \u00een s\u00e2nge. Acest lucru este foarte important pentru bolnavii de diabet \u0219i oricine se confrunt\u0103 cu probleme legate de zah\u0103rul din s\u00e2nge sau sindromul metabolic. <strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\">F\u0103ina de n\u0103ut<\/a><\/strong> are o form\u0103 de carbohidra\u021bi complec\u0219i numit\u0103 amidon pe care corpul o\u00a0poate digera lent \u0219i folosi pentru a alimenta rezervele de energie ale corpului \u00een timp \u00eentr-un mod mai benefic dec\u00e2t prin consumul de carbohidra\u021bi rafina\u021bi.<\/p>\n\n\n\n<p>Sunt multe dovezi care arat\u0103 c\u0103 alimenta\u021bia bogat\u0103 \u00een fibre este\u00a0mult mai eficient\u0103 \u00een <strong>gestionarea diabetului de tip 2<\/strong> comparativ cu o alimenta\u021bie s\u0103rac\u0103 \u00een fibre. <\/p>\n\n\n\n<p><strong>F\u0103ina de n\u0103ut<\/strong> este un carbohidrat cu ardere lent\u0103, care nu are un impact la fel de mare asupra nivelului de glucoz\u0103, ceea ce \u00eenseamn\u0103 c\u0103 are un aport glicemic mai sc\u0103zut. Consumul m\u0103rit de alimente cu indice glicemic redus este o modalitate natural\u0103 de a vindec\u0103 <strong>diabetul<\/strong>, de a c\u00e2\u0219tig\u0103 mai mult\u0103 energie \u0219i a preveni <strong>poftele de dulce<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Contribuie la pierderea \u00een greutate<\/strong><\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\">F\u0103ina din\u00a0n\u0103ut<\/a><\/strong>\u00a0este at\u00e2t bogat\u0103 \u00een fibre c\u00e2t \u0219i \u00een proteine, ceea ce contribuie la crearea senza\u021biei de sa\u021bietate \u0219i reduce pofta de gust\u0103ri \u0219i snacksuri. Acest lucru poate face ca pierderea \u00een greutate \u00eentr-un mod s\u0103n\u0103tos s\u0103 devin\u0103 un tel realist \u0219i u\u0219or de atins.<\/p>\n\n\n\n<p>De fapt, multe <strong>studii<\/strong> arat\u0103 c\u0103 o cre\u0219tere a fibrelor solubile sau insolubile este corelat\u0103 cu o senza\u021bie de sa\u021bietate dup\u0103 mas\u0103 \u0219i scade senza\u021bia ulterioar\u0103 de foame, ceea ce este benefic pentru men\u021binerea unei greut\u0103\u021bi mai sc\u0103zute \u0219i mai s\u0103n\u0103toase. Studiile publicate \u00een\u00a0<em>Recenzii despre nutri\u021bie<\/em>\u00a0arat\u0103 c\u0103 un consum suplimentar de 14 grame de fibre pe zi mai mult de dou\u0103 zile pe s\u0103pt\u0103m\u00e2na este asociat cu o sc\u0103dere de 10 % din aportul de energie \u0219i o pierdere medie \u00een greutate de peste 2 kg \u00een decurs de 3-8 luni.<\/p>\n\n\n\n<p>\u00cen general, alimentele cu multe fibre necesit\u0103 \u00een mod normal s\u0103 fie mestecate mai mult, d\u00e2nd timp corpului s\u0103 \u00eenregistreze faptul c\u0103 nu mai sim\u021bi foame, ceea ce \u00eenseamn\u0103 c\u0103 nu ai tendin\u021ba de a m\u00e2nca prea mult. <\/p>\n\n\n\n<p>\u0218i dup\u0103 ce consumi<strong> f\u0103ina de n\u0103ut<\/strong>, de exemplu, care este bogat\u0103 \u00een proteine \u0219i fibre, vei observ\u0103 probabil c\u0103 te \u021bine satul o perioad\u0103 mai lung\u0103. Acest lucru se datoreaz\u0103 efectelor de stabilizare a zah\u0103rului \u00een s\u00e2nge generate de alimentele cu fibre.<\/p>\n\n\n\n<p>O modalitate \u00een care po\u021bi profit\u0103 de aceste beneficii? \u00cencearc\u0103 s\u0103 consumi <strong>f\u0103ina de n\u0103ut<\/strong> sub form\u0103 unui snack bogat \u00een proteine care te va \u00eempiedic\u0103 s\u0103 m\u0103n\u00e2nci \u00een exces la urm\u0103toarea mas\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Scade inflama\u021bia \u0219i \u00eembun\u0103t\u0103\u021be\u0219te func\u021bia imunitar\u0103<\/strong><\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\">F\u0103ina de n\u0103ut<\/a><\/strong> este \u0219i un excelent aliment antiinflamator, iar consumul de leguminoase \u00een general s-a dovedit a avea <strong>propriet\u0103\u021bi antiinflamatorii<\/strong> \u0219i protectoare contra <strong>cancerului<\/strong>, \u00een special pentru<strong> cancerul din tractul digestiv, cancerul de colon, de stomac \u0219i de rinichi<\/strong>. Acest lucru se datoreaz\u0103 con\u021binutului bogat \u00een fibre din boabe \u0219i leguminoase, care pot elimina toxinele din tractul digestiv, protej\u00e2nd celulele, prevenind inflama\u021bia \u0219i atenu\u00e2nd efectele nocive ale radicalilor liberi.<\/p>\n\n\n\n<p>N\u0103utul\u00a0ajut\u0103 sistemul digestiv \u0219i <strong>\u00eent\u0103re\u0219te imunitatea<\/strong> neutraliz\u00e2nd aciditatea cauzat\u0103 de o alimenta\u021bie deficitar\u0103, echilibr\u00e2nd nivelul de ph al corpului. \u00centr-o stare mai alcalin\u0103, corpul este mai capabil s\u0103 r\u0103m\u00e2n\u0103 \u00een homeostaz\u0103, s\u0103 combat\u0103 inflama\u021bia \u0219i s\u0103 opreasc\u0103 multiplicarea <strong>celulelor canceroase<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Nu con\u021bine gluten \u0219i ajut\u0103 digestia<\/strong><\/h3>\n\n\n\n<p>F\u0103ina de n\u0103ut nu con\u021bine gr\u00e2u, orz sau secar\u0103 ca urmare a contamin\u0103rii \u00een timpul proces\u0103rii, de aceea este lipsit\u0103 \u00een totalitate de <strong>gluten<\/strong>. Indiferent c\u0103 suferi sau nu de alergie sau sensibilitate la gluten, po\u021bi beneficia dac\u0103 evi\u021bi glutenul, av\u00e2nd \u00een vedere c\u0103 acesta provoac\u0103 daune la nivelul intestinelor, digestiei \u0219i a reac\u021biilor imunitare.<\/p>\n\n\n\n<p>Pentru re\u021betele f\u0103r\u0103 gluten, mul\u021bi buc\u0103tari recomand\u0103 \u00eenlocuirea cu p\u00e2n\u0103 la 25% a f\u0103inii obi\u0219nuite cu <strong>f\u0103ina de n\u0103ut<\/strong> sau alt\u0103 f\u0103ina f\u0103r\u0103 gluten pentru a mari con\u021binutul de fibre \u0219i proteine f\u0103r\u0103 a compromite gustul sau textura compozi\u021biei.<\/p>\n\n\n\n<p>Dac\u0103 trebuie s\u0103 treci la un <strong>regim f\u0103r\u0103 gluten<\/strong>, folose\u0219te <strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\">f\u0103ina de n\u0103ut<\/a> <\/strong>\u00een loc de f\u0103ina de gr\u00e2u sau alte f\u0103inuri f\u0103r\u0103 gluten \u00een re\u021bete precum: <strong>falafel, hummus, socca, farina, cl\u0103tite, empanadas, blaturi de pizza \u0219i biscui\u021bi<\/strong>. Merge bine \u0219i \u00een pr\u0103jituri sau re\u021bete de p\u00e2ine rapid\u0103, unde poate trece u\u0219or neobservat\u0103 \u00een combina\u021bie cu alte ingrediente, ca ierburi aromatice, br\u00e2nz\u0103, ciocolat\u0103 \u0219i dovleac.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium is-resized\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-45-500x334.png\" alt=\"\" class=\"wp-image-4664\" style=\"object-fit:cover;width:531px;height:300px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Cum poate fi folosit\u0103<\/strong> f\u0103ina de n\u0103ut<\/h2>\n\n\n\n<p>F\u0103ina de n\u0103ut este un ingredient foarte apreciat mai ales \u00een Asia \u0219i Orientul Mijlociu. Este nelipsit\u0103 din buc\u0103t\u0103ria indian\u0103, pakistanez\u0103, nepalez\u0103 \u0219i cea din Bangladesh, unde este folosit\u0103 de secole.<\/p>\n\n\n\n<p>Aroma sa bl\u00e2nd\u0103, oarecum neutr\u0103, o face potrivit\u0103 at\u00e2t \u00een compozi\u021bia unor preparate s\u0103rate, c\u00e2t \u0219i dulci.<\/p>\n\n\n\n<p>Po\u021bi ad\u0103uga f\u0103in\u0103 de n\u0103ut \u00een re\u021betele unor preparate precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>humus \u0219i falafel<\/li>\n\n\n\n<li>p\u00e2ine, lipii (ex: Farinata italian\u0103), turte<\/li>\n\n\n\n<li>preparate similare quiche-ului (ex: Kalinti marocan)<\/li>\n\n\n\n<li>cl\u0103tite vegane (ex: cl\u0103titele indiene Cheela)<\/li>\n\n\n\n<li>brio\u0219e, chec cu banane \u0219i deserturi indiene (ex: laddu)<\/li>\n\n\n\n<li>crusta pl\u0103cintelor spaniole Empanadas<\/li>\n\n\n\n<li>crusta pan\u00e9-urilor<\/li>\n\n\n\n<li>blatul pentru pizza sau \u00een cracker\u0219i<\/li>\n\n\n\n<li>ghiveciuri \u0219i sosuri (pentru a le \u00eengro\u0219a)<\/li>\n<\/ul>\n\n\n\n<p><strong>F\u0103ina de n\u0103ut<\/strong> poate fi folosit\u0103 ca atare sau \u00een amestec cu alte tipuri de f\u0103in\u0103.<\/p>\n\n\n\n<p>Este un bun \u00eenlocuitor pentru f\u0103ina de gr\u00e2u, \u00een compozi\u021bia unor aluaturi f\u0103r\u0103 gluten. O po\u021bi combina cu amidon de cartofi sau de tapioca, f\u0103in\u0103 de orez sau ou\u0103, pentru a ajuta aluatul s\u0103 creasc\u0103.<\/p>\n\n\n\n<p>Dac\u0103 \u00ee\u021bi dore\u0219ti doar s\u0103 m\u0103re\u0219ti aportul de proteine \u0219i fibre, dar f\u0103r\u0103 a compromite gustul sau textura aluaturilor preferate, majoritatea buc\u0103tarilor recomand\u0103 s\u0103 \u00eenlocuie\u0219ti 25% din f\u0103ina de gr\u00e2u cu f\u0103in\u0103 de n\u0103ut.<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\">F\u0103ina de n\u0103ut<\/a><\/strong> poate fi folosit\u0103 \u0219i ca \u00eenlocuitor pentru ou\u0103, \u00een <strong>re\u021betele vegane<\/strong>. O po\u021bi amesteca cu ap\u0103 \u00een cantitate egal\u0103, similar modului \u00een care se ob\u021bin ou\u0103le vegane din semin\u021be de chia sau de in.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-46.png\" alt=\"\" class=\"wp-image-4665\" style=\"object-fit:cover;width:489px;height:200px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Re\u021bete cu f\u0103in\u0103 de n\u0103ut<\/strong> \ud83c\udf1f<\/h2>\n\n\n\n<p>F\u0103ina de n\u0103ut poate fi folosit\u0103 cu mult\u0103 iscusin\u021b\u0103, chiar \u00een buc\u0103t\u0103ria ta. Am preg\u0103tit pentru tine c\u00e2teva re\u021bete care sper\u0103m s\u0103-\u021bi fie utile \u0219i s\u0103 te inspire s\u0103 preg\u0103te\u0219ti preparate savuroase din f\u0103in\u0103 de n\u0103ut, pentru tine \u0219i cei dragi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cl\u0103tite cu f\u0103in\u0103 de n\u0103ut<\/strong> \u2705<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-47-500x292.png\" alt=\"\" class=\"wp-image-4666\" \/><\/figure>\n<\/div>\n\n\n<p>Cl\u0103tite pufoase, vegane, f\u0103r\u0103 gluten, u\u0219or de preparat \u0219i de savurat nu doar la micul dejun, ci \u0219i \u00een orice alt moment al zilei. Ingredientele de care ai nevoie pentru a le preg\u0103ti sunt urm\u0103toarele:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>80g de <strong>f\u0103in\u0103 de n\u0103ut<\/strong><\/li>\n\n\n\n<li>\u00bc linguri\u021b\u0103 de sare<\/li>\n\n\n\n<li>1 \u00bd linguri\u021b\u0103 de praf de copt<\/li>\n\n\n\n<li>1-2 linguri de sirop de ar\u021bar sau zah\u0103r de cocos<\/li>\n\n\n\n<li>1\/3 can\u0103 de ap\u0103 (80ml)<\/li>\n\n\n\n<li>1 linguri\u021b\u0103 de extract de vanilie (op\u021bional)<\/li>\n\n\n\n<li>\u00bd linguri\u021b\u0103 de scor\u021bi\u0219oar\u0103 (op\u021bional)<\/li>\n\n\n\n<li>2 linguri de cacao neagr\u0103<\/li>\n<\/ul>\n\n\n\n<p>Mod de preparare:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Amestec\u0103m \u00eentr-un bol f\u0103ina de n\u0103ut, sarea \u0219i praful de copt. Folosindu-te de o furculi\u021b\u0103 sau de un tel, sparge eventualii bulg\u0103ra\u0219i ce pot s\u0103 apar\u0103 \u0219i omogenizeaz\u0103 bine ingredientele din compozi\u021bie. Dac\u0103 folose\u0219ti un \u00eendulcitor uscat, \u00eel po\u021bi ad\u0103uga acum \u0219i pe acesta.<\/li>\n\n\n\n<li>Adaug\u0103 apa \u0219i \u00eendulcitorul lichid (dac\u0103 nu ai folosit deja unul uscat), \u00eempreun\u0103 cu vanilia, cacaoa \u0219i scor\u021bi\u0219oara. Amestec\u0103 totul p\u00e2n\u0103 c\u00e2nd ob\u021bii un aluat fin, f\u0103r\u0103 cocoloa\u0219e. Folosind cantit\u0103\u021bile indicate, cl\u0103titele vor ie\u0219i mai groase \u0219i pufoase. Dac\u0103 \u00ee\u021bi plac mai mult cl\u0103titele sub\u021biri, po\u021bi ad\u0103uga mai mult\u0103 ap\u0103, iar aluatul va deveni mai fluid \u0219i u\u0219or de turnat.<\/li>\n\n\n\n<li>L\u0103s\u0103m aluatul s\u0103 se \u201eodihneasc\u0103\u201d timp de c\u00e2teva minute.<\/li>\n\n\n\n<li>Pre\u00eenc\u0103lzim o tigaie non-aderent\u0103, la foc mediu.<\/li>\n\n\n\n<li>Turn\u0103m \u00een tigaie \u00bc can\u0103 de aluat \u0219i pr\u0103jim cl\u0103tita timp de 4-5 minute sau p\u00e2n\u0103 c\u00e2nd la suprafa\u021b\u0103 apar bule de aer, iar marginile devin uscate \u0219i ferme.<\/li>\n\n\n\n<li>\u00centoarcem cl\u0103tita pe partea cealalt\u0103 \u0219i o pr\u0103jim timp de 30 de secunde &#8211; 1 minut sau p\u00e2n\u0103 c\u00e2nd este bine f\u0103cut\u0103.<\/li>\n\n\n\n<li>Repet\u0103 pa\u0219ii de mai sus, p\u00e2n\u0103 termini tot aluatul.<\/li>\n\n\n\n<li>Serve\u0219te cl\u0103titele cu mult\u0103 poft\u0103, \u00eempreun\u0103 cu topping-urile preferate. Poft\u0103 bun\u0103!<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u00e2ine din f\u0103in\u0103 de n\u0103ut<\/strong> \u2705<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium is-resized\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-48-500x333.png\" alt=\"\" class=\"wp-image-4667\" style=\"object-fit:cover;width:504px;height:300px\" \/><\/figure>\n<\/div>\n\n\n<p>P\u00e2ine delicioas\u0103, versatil\u0103, u\u0219or de preg\u0103tit (f\u0103r\u0103 fr\u0103m\u00e2ntat). Perfect\u0103 pentru sandwich-uri pline de gust. Pentru a prepara aceast\u0103 p\u00e2ine ai nevoie de:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>300g de <a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\"><strong>f\u0103in\u0103 de n\u0103ut<\/strong><\/a><\/li>\n\n\n\n<li>1 \u00bd lingur\u0103 de zah\u0103r\/ \u00eendulcitorul preferat<\/li>\n\n\n\n<li>1 \u00bc linguri\u021b\u0103 de bicarbonat de sodiu<\/li>\n\n\n\n<li>\u00bc linguri\u021b\u0103 de sare marin\u0103<\/li>\n\n\n\n<li>355 ml de ap\u0103 mineral\u0103<\/li>\n\n\n\n<li>2 linguri de ulei de m\u0103sline<\/li>\n<\/ul>\n\n\n\n<p>Mod de preparare:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pre\u00eenc\u0103lze\u0219te cuptorul la 180\u00b0C \u0219i tapeteaz\u0103 cu h\u00e2rtie de copt o tav\u0103 pentru p\u00e2ine, preferabil de aproximativ 22 x 12 cm.<\/li>\n\n\n\n<li>\u00centr-un bol mai mare, amestec\u0103m f\u0103ina de n\u0103ut, zah\u0103rul, bicarbonatul de sodiu \u0219i sarea.<\/li>\n\n\n\n<li>Turn\u0103m apa mineral\u0103 gradat, pe o parte a bolului, ca s\u0103 pre\u00eent\u00e2mpin\u0103m formarea unei cantit\u0103\u021bi prea mari de spum\u0103. Ad\u0103ug\u0103m apoi uleiul de m\u0103sline \u0219i amestec\u0103m p\u00e2n\u0103 c\u00e2nd ingredientele sunt bine combinate.<\/li>\n\n\n\n<li>R\u0103sturn\u0103m aluatul \u00een tava preg\u0103tit\u0103 anterior.<\/li>\n\n\n\n<li>Punem p\u00e2inea la copt \u00een cuptor, timp de 40-45 de minute sau p\u00e2n\u0103 c\u00e2nd cre\u0219te \u0219i are o culoare aurie. Po\u021bi insera o scobitoare \u00een mijlocul p\u00e2inii. Dac\u0103 atunci c\u00e2nd o sco\u021bi este curat\u0103, \u00eenseamn\u0103 c\u0103 p\u00e2inea este gata.<\/li>\n\n\n\n<li>L\u0103s\u0103m p\u00e2inea timp de 15 minute la r\u0103cit, \u00een tav\u0103. Dup\u0103 aceea, o putem scoate pentru a se r\u0103ci complet, dup\u0103 care o putem felia.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lipie din f\u0103in\u0103 de n\u0103ut<\/strong> \u2705<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium is-resized\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-49-500x334.png\" alt=\"\" class=\"wp-image-4668\" style=\"object-fit:cover;width:498px;height:300px\" \/><\/figure>\n<\/div>\n\n\n<p>Lipia din f\u0103in\u0103 de n\u0103ut mai este numit\u0103 \u0219i Socca, fiind o m\u00e2ncare stradal\u0103 celebr\u0103 \u00een Fran\u021ba. Este servit\u0103 de obicei ca aperitiv, \u00eempreun\u0103 cu un pahar de vin ros\u00e9. Dar o po\u021bi savura la fel de bine \u00eempreun\u0103 cu salate sau \u00een alte combina\u021bii preferate. &nbsp;<\/p>\n\n\n\n<p>Se prepar\u0103 u\u0219or \u0219i necesit\u0103 doar c\u00e2teva ingrediente, precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 can\u0103 de <a href=\"https:\/\/www.planteea.ro\/cereale\/faina-naut\/\"><strong>f\u0103in\u0103 de n\u0103ut<\/strong><\/a><\/li>\n\n\n\n<li>1 can\u0103 de ap\u0103<\/li>\n\n\n\n<li>1 \u00bd lingur\u0103 de ulei de m\u0103sline extravirgin + pentru uns tava<\/li>\n\n\n\n<li>\u00bd linguri\u021b\u0103 de sare kosher<\/li>\n\n\n\n<li>1 linguri\u021b\u0103 de za&#8217;atar (op\u021bional)<\/li>\n<\/ul>\n\n\n\n<p>Mod de preparare:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Amestec\u0103m \u00eentr-un bol f\u0103ina de n\u0103ut, apa, uleiul de m\u0103sline \u0219i sarea. Omogeniz\u0103m bine aluatul \u0219i \u00eel l\u0103s\u0103m deoparte timp de 30 minute, pentru ca f\u0103ina s\u0103 aib\u0103 timp s\u0103 absoarb\u0103 apa.<\/li>\n\n\n\n<li>Pre\u00eenc\u0103lzim cuptorul la 230\u00b0C. Punem o tigaie din font\u0103 (aprox. 25cm) la \u00eenc\u0103lzit \u00een cuptor, pe gr\u0103tarul pozi\u021bionat la mijlocul cuptorului.<\/li>\n\n\n\n<li>Atunci c\u00e2nd cuptorul ajunge la temperatura dorit\u0103, scoate tigaia \u0219i adaug\u0103 o lingur\u0103 de ulei, av\u00e2nd grij\u0103 s\u0103 \u00eenv\u00e2r\u021bi tigaia astfel \u00eenc\u00e2t uleiul s\u0103 fie distribuit uniform. Apoi, r\u0103stoarn\u0103 aluatul \u00een tigaie \u0219i uniformizeaz\u0103-l \u0219i pe acesta.<\/li>\n\n\n\n<li>Plaseaz\u0103 tigaia \u00eenapoi \u00een cuptor \u0219i las\u0103 lipia s\u0103 se coac\u0103 timp de 12-15 minute sau p\u00e2n\u0103 c\u00e2nd devine aurie pe margini \u0219i flexibil\u0103 la atingere.<\/li>\n\n\n\n<li>Pentru a rumeni lipia \u0219i a-i da un aspect mai rustic, mut\u0103 gr\u0103tarul \u0219i tigaia pe pozi\u021bia cea mai de sus a cuptorului. Lipia poate fi l\u0103sat\u0103 \u00eenc\u0103 2-5 minute, p\u00e2n\u0103 ce devine u\u0219or aurie.<\/li>\n\n\n\n<li>Scoatem tigaia din cuptor \u0219i o l\u0103s\u0103m timp de c\u00e2teva minute s\u0103 se r\u0103ceasc\u0103. Dup\u0103 aceea, folosindu-te de o spatul\u0103, desprinde u\u0219or lipia de pe p\u0103r\u021bile laterale ale tig\u0103ii \u0219i r\u0103stoarn-o pe un fund de lemn.<\/li>\n\n\n\n<li>Lipia poate fi feliat\u0103 \u00een 4-8 buc\u0103\u021bi \u0219i este delicioas\u0103 savurat\u0103 pe loc, c\u00e2t \u00eenc\u0103 este cald\u0103. Poate fi servit\u0103 ca atare sau dup\u0103 ce este stropit\u0103 deasupra cu pu\u021bin ulei de m\u0103sline, sare, piper sau alte condimente. Poft\u0103 bun\u0103!<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-cum-po\u021bi-prepara-faina-de-naut-chiar-la-tine-acasa\">Cum po\u021bi prepara f\u0103ina de n\u0103ut chiar la tine acas\u0103<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium is-resized\"><img decoding=\"async\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2023\/11\/image-50-500x333.png\" alt=\"\" class=\"wp-image-4669\" style=\"object-fit:cover;width:518px;height:300px\" \/><\/figure>\n<\/div>\n\n\n<p>Ingrediente:<\/p>\n\n\n\n<p>100g <strong>n\u0103ut nefiert<\/strong>\u00a0(<a href=\"https:\/\/www.planteea.ro\/leguminoase\/naut-boabe\/\">\u00ee\u021bi recomand\u0103m pe acesta<\/a>)<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pentru a prepara f\u0103in\u0103 de n\u0103ut la tine acas\u0103 ai nevoie de un blender de mare putere, de un aparat de m\u0103run\u0163it sau de o r\u00e2\u015fni\u0163\u0103 (po\u0163i folosi r\u00e2\u015fni\u0163a de cafea).<\/li>\n\n\n\n<li>Indiferent de tipul de blender pe care \u00eel folose\u015fti, r\u00e2\u015fne\u015fte n\u0103utul nefiert \u00een cantit\u0103\u0163i mici p\u00e2n\u0103 c\u00e2nd ob\u0163ii o textur\u0103 extrem de fin\u0103.<\/li>\n\n\n\n<li>Folosind o strecur\u0103toare, strecoar\u0103 n\u0103utul m\u0103cinat de cel pu\u0163in 2 ori pentru a elimina buc\u0103\u0163ile mai mari.<\/li>\n\n\n\n<li>Cu c\u00e2t f\u0103ina va fi mai fin\u0103, cu at\u00e2t aluatul \u015fi pr\u0103jiturile vor fi mai omogene.<\/li>\n\n\n\n<li>P\u0103streaz\u0103 f\u0103ina strecurat\u0103 \u00een frigider \u00eentr-un recipient cu \u00eenchidere ermetic\u0103.<\/li>\n\n\n\n<li>O can\u0103 de n\u0103ut nefiert reprezint\u0103 echivalentul a aproximativ o can\u0103 de f\u0103in\u0103 de n\u0103ut.<\/li>\n<\/ol>\n\n\n\n<p><strong>Not\u0103: Dac\u0103 ai probleme cu r\u00e2\u015fnitul n\u0103utului \u00eentr-o f\u0103in\u0103 fin\u0103, nu te descuraja, po\u0163i cump\u0103ra f\u0103ina de n\u0103ut de pe internet sau din <a href=\"https:\/\/www.planteea.ro\/\">magazinele naturiste<\/a> \ud83d\ude0a<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\"><a href=\"https:\/\/www.eva.ro\/dietafitness\/nutritie\/faina-de-naut-beneficii-pentru-sanatate-articol-190935.html#\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Vrei s\u0103 \u00eencerci un gust nou f\u0103r\u0103 s\u0103-\u021bi pui \u00een pericol silueta? Afl\u0103 cum po\u021bi folosi f\u0103ina de n\u0103ut. Te-ai&hellip;<\/p>\n","protected":false},"author":19,"featured_media":4670,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produse-naturiste"],"fimg_url":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>F\u0103ina de n\u0103ut: beneficii, calorii, re\u021bete - Blog Planteea<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.planteea.ro\/blog\/faina-de-naut-beneficii-calorii-retete\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"F\u0103ina de n\u0103ut: beneficii, calorii, re\u021bete\" \/>\n<meta property=\"og:description\" content=\"Vrei s\u0103 \u00eencerci un gust nou f\u0103r\u0103 s\u0103-\u021bi pui \u00een pericol silueta? 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